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Lose Body Fat and Get Stronger is Why This Busy, Working Mom Comes To Innovative Results

June 3, 2016 by IR Staff Leave a Comment

personal training for women, women, fitness, orange countyCoco is an incredibly busy woman.

If there is such a thing as Super Woman, she is that person!

She is a single mother with two kids, and a very successful business woman in Orange County, California. English is her second language, and I am pretty sure she speaks more than just English and Chinese.

The Innovative Results fitness coaches are constantly amazed at her hard work, consistency, and commitment to her weekly workouts (two to four times per week).

We were so impressed with her physical and mental improvements that we interviewed her to understand more clearly how she is able to do it all.

Check out her interview below.

women training at Innovative Results, women personal trainingWhen did you start training at Innovative Results?

I started training around May 2013.

Why did you start training with Innovative Results?

My son started training at Innovative Results first.

After I watched him for couple months.

I was really impressed with everything he was doing with personal trainer, so I decided to give it a try.

What have you improved since you started training with Innovative Results?

I’m much stronger

I have gained lean muscles, and learned how to work out properly, without injuring my lower back.

women personal training, women fitness, fitness trainingWhat kept you coming back to Innovative Results?

It worked!

The Innovative Results coaches are professional trainers that will design different exercise and fitness routines every week for your benefit.

The personal trainers make sure you get full body workout.

Every week is different.

The training program is not boring like traditional gym.

I learned so much at Innovative Results.

I always feel energized and happy after the workouts.

How has Innovative Results improved the other areas of your life (i.e. work, relationships, finances, education)?

The coaches at Innovative Results teach me how to live a healthy lifestyle, both in and out of the gym.

The coaches emphasize positive energy.

They teach you to be the best of yourself, and never give up.

What advice do you have for someone who is just getting started with Innovative Results?

Just keep going, don’t quit.

If I can do it at age of 44, you can do it too.

How has your life changed since you started training at Innovative Results?

I’m healthier and stronger.

I lost body fat and gained lean muscle.

Who would you want to experience what you get to experience at Innovative Results?

I will bring my daughter to the Innovative Results gym this summer.

Why do you stay committed to your improvement in and out of the gym?

I want to stay in shape, and live an active, healthy life.

Innovative Results, The Orange County Fitness Playground, Fitness Gym, Orange County Gym

If you liked, “Lose Body Fat and Get Stronger is Why This Busy, Working Mom Comes To Innovative Results” leave us a comment, and share this with your friends, family, and coworkers.

If you are ready to lose body fat and get stronger at Innovative Results, please fill out the form below.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Recovery, Testimonials Tagged With: Body fat, costa mesa gym, costa mesa personal trainer, Fitness Playground, fitness training, healthy living, Innovative Results, Losing Body Fat, Mental Improvements, orange county, orange county personal trainer, orange county personal trainers, orange county personal training, personal trainer, personal training, Physical Exercise, Result Fitness, Results Coaching, Start Training, Successful Business Woman, training, Training Programs, weight loss, Women Personal, Women Training

The Story of That Last Little Bit of Fat – Losing the Last Ten Pounds

February 23, 2016 by IR Staff 1 Comment

StressAaaarrgh!!

Why can’t the mirror just make it disappear?

And while I am talking about it, my pants would feel better without it, and don’t even get me started on how my shirts and blouses would fit without it.

When I step on the scale, it is still sitting there, reminding me of everything I don’t want to hear, see, or feel…

I have ten pounds of unwanted, undesirable, and un-removable body fat…I feel like I have tried everything, and it is still there, taunting me with its jiggly, bloated, bulging presence.

love handleHow do I lose the last little bit of fat?

This story has been told by all of us, and even though it feels like the last ten is stuck there forever, this does not have to be the story.

First, let me premise this story with the understanding that there is a necessary and healthy need for body fat, and it helps the male and female body look attractive. I am not here to help the person who is looking to starve and over-train every ounce of fat from their body.

I am here to help the person that truly has ten pounds (or more) of unnecessary body fat, which is doing more harm than good.

I am talking about the knee-pain-inducing, high-blood-pressure-raising,  heart-disease-increasing, depression-promoting, back-breaking ten or more pound of body fat.


We all see the shining light at the end of the tunnel. The shining light is where we have lost the ten pound baggage that has been weighing us down for too long, and now we are free to move, feel, and look amazing!

Fitness boot camp helps people get active

We know it is not going to be easy, and yet for some reason we want to hear someone tell us, “all you have to do, is keep doing what you have been doing, and it will gone.” or “Just do this one exercise for five minutes a day, and that little bit of fat will disappear before your eyes.”

Unfortunately, we all know this is not true, because we have been doing the same thing for (insert insanely long period of time here), and nothing has changed.

We also know that the definition of insanity is doing the same thing, and expecting a different results, yet it is so easy to keep doing our routine. Is that because we are creatures of habit? Yes.

What if we could make a slight change to our habits, and see a HUGE result?

enhanced-buzz-8548-1367336827-9Insert good news emoticon here, because we can!

Time after time at Innovative Results and throughout my time as a fitness trainer and fitness coach, I have seen the longest lasting, biggest transformations–especially with the “last ten pound club”–from those that stay dedicated to making small habit changes for good.

The three simple steps to lose the last ten pounds are record your nutrition intake (to include hydration), twenty minutes of relaxed, focused breathing, and show up consistently to an intelligent fitness training program.

Step 1 – Record Your Nutrition Intake, Which Includes Hydration

ir_3_nutrition_prepThis daily habit change, does not mean you have to go on a crazy diet, or fast with lemon-juice and ginger for forty days, or throw away everything in your kitchen, replacing it with fresh-picked hipster organic farm goodness.

Recording your nutrition is a way for you to teach yourself what you are eating.

Sounds dumb, but it is effective, which also means it is not dumb.

You would be surprised to hear that every single person I have asked to track their nutrition, has told me some rendition of, “Wow! I did not realize this juice had so much sugar in it.” or “Wow! A half a cup of rice seems so small on my plate.”

We live in America where convenience, incredible marketing, and big/more/bigger is the way of life, especially with food.

You can imagine how much help it is to add daily nutrition tracking of your food intake.

This small habit will completely change your life, and it is so easy to implement with smart phones and apps there is no excuse but to implement it today.

We recommend myfitnesspal, because it is simple, easy-to-use, and it is FREE! (we make zero money off of the promotion of this app and website)

Step 2 – Twenty Minutes of Relaxed, Focused Breathing

breathing techniquesThere are too many studies that recount the goodness and improvement that come from focused breathing, daily relaxation, prayer, and meditation, but I want to look at this time from a different perspective.

Think about this time as a reset button.

When your day is starting to choke you out, or last night’s lack of sleep refuses to be conquered by coffee, take twenty minutes to improve your mood, relax, de-stress, unwind, and focus on one thing, your breath, instead of the million things on your list.

If this turns into a twenty minute nap, than we know you probably needed more sleep anyway, which helps our metabolic and hormonal function.

If you keep thinking about all the things you need to do or want to do, bring a pad of paper, write it down and take care of it after your breathing time, and then refocus back on your breath.

This reset is crucial for your mindset during this time of change and renewed habits.

Every time you take twenty minutes to reset yourself mentally, you are also resetting yourself physically. Whatever mistakes you made or problems you had are now gone and in the past.

You are no longer weighed down by shame, guilt, or past habits.

Today is the first day of the rest of your life, and you have the opportunity to make a new you with a new day.

Step 3 – Show Up Consistently To an Intelligent Fitness Training Program

2016-01-12 10.11.51Showing up is the hardest part, especially if you have a million things on your list, or you don’t feel perfect, or you are feeling the darkness of the tunnel, not the shinyness of the light at the end of the tunnel.

Once you show up, all you have to do is join in the calculated exercise program, and you always feel better.

If the program is a smash-fest or it is variable and inconsistent, you probably won’t feel better, so don’t get sucked into these dark holes.

Seek out good coaching, encouraging environments, and tried and true methods for your exercise program and fitness training.

Whether it is one-on-one, group training, classes, or do-it-yourself exercise programs, make sure it is progressive, enjoyable, and helpful.

Progressive workouts build on themselves, instead of randomly putting together a bunch of exercises, and saying, “do it more and do it harder and do it more harder with intensity”…sounds weird, but because of our culture this is one of the biggest mistakes when trying to lose the last ten, because the stress of these workouts add to the stress of your day, and set your hormones up for fat-retaining failure.

Enjoyable workouts are going to be a personal choice, because where I see sweaty, disheveled mats with twisted figures hiding pain, many of you see a relieving, reviving, toxin-expelling, breath of fresh mobility, called hot-yoga.

Find something you enjoy, and stick to it long enough to build a deeper than paper relationship with the instructors and coaches that can only help you if they see you more than once or twice per month.

If we focus on these three areas as new, small habit adjustments, we will begin to see where our body and mind is most healthy in terms of body fat and lean body mass.

You will see that the ten pounds have melted away, and you have new lines, curves, jeans, shirts, and relationships that you never would have thought possible.

Your relationship with the mirror, scale, closet, pictures, and people have improved, along with your quality of life.

 

Did you like “The Story of That Last Little Bit of Fat – Losing the Last Ten Pounds”? Leave us a comment and share this article with your family, friends, and coworkers.

If you are interested in losing the last ten pounds with one of Innovative Results fitness gym’s coaches, fill out the form below, and we will contact you to schedule your free trial at The Orange County Fitness Playground.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition Tagged With: Abs, Body fat, Daily Nutritional, Daily Track, exercise, Exercise Program, fat, fitness, fitness training, Fitness Training Program, Food Science, Forty Days, healthy living, Knees Pain, Last Ten Pounds, lose fat, lose weight, losing weight, Nutrition, Nutritional Intake, Remover Body, Self Care, Ten Pound, The Biggest Loser, tone, toned, Training Programs, Twenty Minutes, weight loss

Motivation: The Three Steps to Success – Explained By Innovative Results Fitness Coach

August 3, 2015 by Jessica 1 Comment

Motivation
By Madison Murphy

Motivation is such an important part of everything we do. Whether it’s getting out of bed in the morning or working out, there’s something inside that motivates you. At Innovative Results we break motivation into three parts: present self, goals, and reason.

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Present Self is an honest evaluation of yourself right now which includes
• Body measurements
• Fitness measurements
• Athletic measurements
• Mindset

How are you right now? Be honest but not judgmental. You have already evaluated yourself, at least somewhat, and decided to improve you quality of life by coming to Innovative Results. Motivation starts by evaluating your Present Self.

Goals are an awesome way to get motivated. They give you something to constantly work towards and look forward to. At Innovative Results we make S.M.A.R.T goals:
• Specific810 step
• Measurable
• Attainable
• Realistic
• Time Bound

You set goals after you honestly evaluate yourself presently to keep working hard and stay motivated. If you set goals and determine to reach them, then you accomplish what you are striving for.

Reasons are why you want to accomplish the goals you set. It’s important to have reasons why you want to achieve your goals to be clear that you really want what you say you want. Some of the reasons why people are motivated to train at IR are:
• Improved quality of life
• Increased fitness
• Increased functional strength
• Reduction of weight/body fat

While it may seem that motivation is term that is hard to define, by dividing it into three sub parts, it becomes much clearer. Knowing that: Present Self, Goals and Reasons are all components of motivation gives you tools to accomplish your goals.

Want to read more from Coach Madison?

Check out – Adjusting the Intensity of Your Workouts to Produce Better Results

ir_group_shot

Looking to train with Fitness Coach Madison Murphy or one of our other motivating fitness coaches, fill out the form below for your free trial.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset Tagged With: Body fat, Body Measurement, change, Cognition, Costa Mesa, costa mesa gym, Evaluate Yourself, exercise, Experimental Psychology, fitness, Fitness Measurements, goal, goal setting, goals, healthy living, Human Behavior, improve, Improves Quality, Innovative Results, Madison, Madison Murphy, Measurement Fitness, motivation, Motivational Theories, orange county personal trainers, present self, reason, Result Fitness, self, setting goals, Stay Motivated, Three Step, weightloss

Nutrition: How to Stop Storing Fat; Use it As A Fuel Source

July 8, 2014 by ptpt 3 Comments

By Aaron GuyettDiet Concept

Recently I have had a ton of clients ask me to help them with their nutrition. Which is AWESOME!!

Nutrition is literally THE MOST IMPORTANT part of losing or gaining weight. I am stoked to help you with one of these at a time: gaining lean body mass or losing body fat.

Trying to gain lean body mass AND lose body fat at the same time is unproductive at best.

Most of us are trying to lose the body fat, and reveal the sexy and strong muscles we’ve been hiding underneath that blubbery substance for too long! This blog will direct you to some of the best resources I have, in this battle against the bodies best fuel storage ever–fat

To use your fat as fuel instead of cushion here are the principles:

  1. Psychological hunger (boredom usually) is not your friend…drink 12-20 ounces of water when you think your hungry and wait thirty minutes, if you are still hungry, go ahead and eat.
  2. Plan what you consume (eat and drink), and record what you consume–yes, even cheating.  If you plan your cheat meals, they will not overtake your life, by going from one meal to an entire weekend (starting Friday and rolling Monday, because-I-already-messed-up-so-I-might-as-well-eat-like-crap-again-today). It is hard to use fat as fuel, when you keep storing up the fuel for four days straight. Try MyFitnessPal as an app to plan and track.kid stuffing face
  3. Not every calorie is the same, but if you drastically reduce the consumption of alcohol, high fructose corn syrup, sugar, sodium, and saturated fats, counting calories will really help you understand what is going on with your body. Your lean body mass uses fuel, and your body fat can be used as fuel if you run out of food as its primary fuel source. Estimating calories spent and calories consumed will give you a much better idea of what you are doing to create this internal environment. It is just like using a budget and financial tracker, but for your physical health. S ome of the free websites and apps out there are incredible for keeping track, and make it easy.
  4. If what you are doing right now is not getting you to where you want to be, stop doing it. I think it is unfair to tell someone to stop without giving them at least a couple solutions. Try the above first, and if you need some helpful plans for nutrition I have a link here that has three incredible downloads just for you! http://www.personaltrainerorangecounty.com/30daydownload2013-2/
  5. Use the advice and experience of the experts you pay and visit on a weekly basis. The Innovative Results trainers have not only done all of the above for themselves, but they have literally helped thousands of people lose body fat, eat better, move better, feel better, and look better. They have heard every excuse, situation, and reason for not getting to goals multiple times. They want to help you improve your quality of life. Use them.
  6. Once you get to your goals, please, please, please, pretty please do not go back to the nutrition and lifestyle choices you were making before. That was the reason you decided to get help in the first place, or read and follow this pathway to use fat as fuel. There is no reason in this whole wide world that you would want to go down that path again. So make new habits, and keep them for heaven’s sake!

Here is a quick synopsis of what is written above: hunger doesn’t necessarily mean eat; plan and record what you eat; understand that calories are important, but not everything; stop doing what is storing up fat, and start making changes that help you use fat as fuel; use actual experts in this field; and stay the course, even when you get to your goal weight or look. Going back to your old ways, will only turn you into your old self (the one that had more fuel or cushion than you wanted and needed).

good-habits-are-as-addictive-as-bad-habits

Thank you for taking the time to read this, and I hope the app, link, and blog helped you this week, month, and year!

Email info@innovative-results.com, or fill out the form below to find out how Innovative Results can help you out more specifically.

Filed Under: Blog, Guidance - Coaching - Support, Nutrition Tagged With: Aaron Guyett, Academia, Adipose Tissue, bad habit, Body fat, Body Mass, Calories Consumed, Costa Mesa, costa mesa personal trainer, diet, exercise, fitness challenge, food, Food Energy, Food Science, food tracking, Fuel Sources, Fuel Storage, Gaining Weight, habit, health, hunger, Innovative Results, Kids Stuff, Lean Body Mass, Losing Body Fat, Nutrition, obesity, orange county, orange county personal trainers, orange county personal training, Personal Life, Stored Fat, weight loss, Weight Management

Down 5% Body Fat, Jim’s ABC’s Received an Uplifting Remix

July 20, 2012 by ptpt 3 Comments

Jim’s consistency has landed him on the Battling Ropes Wall (20+ minutes) and a spot on the IR Blog!

Here is Jim’s Transformation Story:

Thank you for the “Team Challenge” (reference to Innovative Results’s February 2012 Transformation Challenge). I have been coming to Innovative Results for about 3 months and was hesitant to join a team for this challenge. I am 42 and have always kept in pretty good shape up until October 2010 when I tore my ACL, meniscus, and cartilage playing basketball resulting in surgery. I had ACL reconstruction and repair on my meniscus and woke up to find I also went through a micro fracture procedure which left me non-weight bearing for 6 weeks and slowed my physical therapy and recovery. After six months I was probably in the worst shape in my life.


From day one at Innovative Results Aaron opened my eyes to training methods I never even knew about. I learned about having the right mindset, proper movement, and intentional recovery. I have worked out hard and Aaron has always been concerned for my bad knee. It was hard setting goals for the challenge. I figured if I just sets goals to see some improvement in each of the testing areas and that would be good enough for me. What I didn’t consider was the mindset improvements that would come with this challenge. The accountability was huge. I loved the emails and being pushed by any and everyone that knew I was a part of the challenge. The main improvements for me have been nutrition and consistency with my workouts. No more soda or junk food. It is all because the change in my mindset. I found that I need to be challenged. ABC, A – always, B – be, C – challenged, “always be challenged! ALWAYS BE CHALLENGED!!!” Keep the emails coming. Keep pushing me. I will keep setting goals, reach those goals and be in the best shape of my life.

 

In February’s challenge Jim dropped 5.4lbs, and 5% Body Fat helping his team take 2nd Place in the Team Transformation Challenge!  Now coming up on his 9th month with Innovative Results he is setting and achieving goals, AND getting his name up on the Innovative Results achievement walls!!

 

Filed Under: Testimonials Tagged With: After Knee Surgery, Anterior Cruciate Ligament Reconstruction, Body fat, challenge, Costa Mesa, fitness, Good Shape Up, Innovative Results, Jim, Jim Schwarz, Knee Surgery, OC, orange county, personal trainer, Physical Therapies, Play Basketball, setting goals, Training Methods, weight loss

Wanna Get in Shape, Lose Body Fat and Perform Like a Champion? It All Starts Between Your Ears…

May 7, 2012 by ptpt 1 Comment

I have met thousands of people over the past 14 years…people that want to get in shape, lose weight, drop body fat, gain muscle, improve their athletic performance and more.

Only a fraction of those people actually focused and attained their goals.

Why?

I believe its because they didnt have the right mindset.

Here is a great quote that I heard a few years back…

Be careful what you think…
Your thoughts become your words, Your words become your actions
Your actions become your habits, Your habits become your character
Your character is everything

Be careful what you think, for your thoughts become your words.
Be careful what you say, for your words become your actions.
Be careful what you do, for your actions become your habits.
Be careful what becomes habitual, for your habits become your destiny.

Be careful what you think, for your thoughts become your words.
Be careful what you say, for your words become your actions.
Be careful what you do, for your actions become your character.
And character is everything.

So, what does that have to do with your fitness goals?

Well, if everything starts from your thoughts, then getting the right mindset is crucial to your success in the gym.

Here’s a few articles to help you get your mind right:

Start here

Then you need to read this…

Thinking for a Change

Next you need to figure out What Drives You…read the full article here

What Drives You

and you should finish up by Watching THIS…

Stuff You Should Watch

Pretty awesome stuff, right?

Get your mind right and the rest seems pretty easy.

Got any other tips, videos or articles we should read?  Leave Us a Comment…

Talk soon!

Filed Under: Blog, Mental - Mindset Tagged With: Athletic Performance, Awesome Stuffing, Body fat, Chinese Philosophy, Confucianism, De, Dropping Body Fat, gain muscle, get in shape, It All Started, Losing Body Fat, Mindset, People That Want, Philosophy, positive thinking, Pretty Easy, Taoism, think, Virtue, Weights

Effective Workouts Help Collene Drop 2.2% Body Fat in 1 Month

April 13, 2012 by ptpt 1 Comment

Lost 2.2% Body Fat, and 4.8 Total inches in 1 month! 

“I have so much energy every day and I feel so good about myself!”

Collene Toavs has always been an amateur athlete. She grew up swimming, biking, and trying hard to be a runner. In her mid-20s, she started doing Sprint Triathlons.

The Innovative Results Team and Collene crossed paths at the Long Beach Triathlon in September 2010 expo sporting the IR Battling Ropes and Tractor Tires.

“I was feeling really strong that day, but I’ll never forget how I felt when I picked up that battling rope. It was so heavy!”

Collene later attended a free educational running clinic at the Innovative Results Facility and after months of researching training programs, online Collene gave the IR Team a call.
After her first session, Collene has been fanatical about Innovative Results.  The IR Training team has ‘given the best, most effective workouts, and guided her to a nutrition plan to eat better and help her muscles recover quicker.’  

Collene has been part of the Innovative Results family since April 2011 and continues to compete in races.

“I could have never done it without training at Innovative Results. The intensity, strength, and core exercises that I do there improved every aspect of my body and prepared me for performance.  The last year has been life-changing for me. The Innovative Results team does amazing work!”

Congratulations Collene!

 

 

Filed Under: Blog, Testimonials Tagged With: battling ropes, Body fat, Collene Toavs, Costa Mesa, costa mesa personal trainer, daily fitness challenge, health, Innovative Results, Ir Training, lose weight, Nutrition, orange county, orange county personal trainers, orange county personal training, personal trainer, personal training, Ropes, running clinic, Sprint Triathlon, Train Team, Training Program Online, triathlon, Up Swim, weight loss

11 Simple Tips to Boost Your Metabolism

April 2, 2010 by ptpt 10 Comments


There are many people who would give their first born to increase their metabolism. Why, you ask?  Because having a high metabolism enables you to burn fat and lose weight fast with the least amount of effort. Simply put, metabolism is the rate by which the body produces and consumes energy and calories to support life.

Now, there are several factors that affect your metabolism, such as the amount of lean muscle tissue you have, the frequency of the meals you consume, good ol’ genetics, stress levels, personal diet and activity levels. On the other side of the coin, your metabolism can slow down due to many reasons, like age, a not-so-good diet, and a loss of muscle tissue because of inactivity.  This tendency of your body’s metabolism to decrease as you get older is just part of life, but there is a lot you can do to keep your metabolism at it’s most optimum level.

Here Are 11 Tips to Boost Your Metabolism:

1. Build up more lean muscle. It’s only natural that your metabolism decreases as you age, but it is possible to counter the effects. The amount of muscle you have will determine how your body burns calories and sheds fat.  This means that exercise is essential. Build up your strength and muscle mass by working out at least twice a week, preferably with weights, and stay active on your days off. Simple tasks such as walking the dog and using the stairs in place of the elevator can keep your metabolism elevated. The key is to match the amount you eat to the amount of activity you’re doing. Here are some guidelines to follow when you’re trying to build muscle:

For strength training and weight lifting:

-Make sure that your workout feels like, well, a workout.  If it’s easy, it probably won’t be enough stimulus to build muscle

-Add more weight/resistance as you progress

-Utilize advance exercise techniques if possible (superset/drop sets/compound sets/etc.)

For cardiovascular training

-Perform intervals between exercises

-Cross-training (doing different types of cardio activities) will challenge your body and require you to expend more energy (calories)

-Add resistance and speed as you progress

2. Eat breakfast. It may sound cliche, but breakfast really is the most important meal of the day and many people ignore this fact. Surprisingly, those that eat breakfast are leaner than those that don’t. Your metabolism can slow down considerably if breakfast is taken during the mid-morning or if you wait until the lunchtime to eat your first meal of the day.

3. Avoid sugar. Sugar puts your body in a fat storage mode due to the effects of insulin. It’s recommended that you consume food that will help sustain an even blood-sugar level, ideally foods that have a low number on the Glycemic Index.  Also, if you’re following the advice of #1, that will naturally  stabilize your blood sugar.

4. Eat spicy foods. Hot cuisine with peppers and spices can increase your metabolism.

5. Sleep more. According to research, people who don’t get enough sleep are more prone to gaining weight. You should be aiming to get between 7 and 8 hours of shut-eye each night.  You’ll be amazed at how powerful sleep is once you start getting your z’s every night.

6. Increase your water intake. Water flushes out toxins that are produced when your body burns fat. Most of your body’s functions involve or require water, and a lack of water can cause your metabolism to slow down significantly.  How much water a day?  Use the color of your urine as a gauge.  It should be a clear, light yellow color.  If you’re taking your vitamins, this will be waaay harder to gauge, so shoot for at least your weight in ounces of water.  So if you weigh 150 lbs., try and get 150 ounces of high quality H2O each day.

7. Eat smaller meals more frequently. Try and eat between 4 to 6 small meals that are timed 2 to 3 hours apart.  This will keep your metabolism from slowing down too much during the day and will give you more energy.

8. Never skip meals. Ok, I know, never is a harsh word.  But try and avoid missing meals as much as possible.  People tend to skip meals thinking this a good way to lose weight, but it’s a big mistake since this actually slows down metabolism.  Let’s say you’re eating 4 meals a day, 7 days a week, for a total of 28 meals a week.  I recommend that no more than 10%, or 3 meals, be cheat meals for that time frame.  And here’s the kicker with a missed meal…it counts as a cheat meal!  So if you miss 3 meals that week, you better make sure you’re other 25 meals are spot on (and you don’t get to splurge on any real cheat meals!)

9. Plan your meals in advance. Always prepare the right amount of food to be consumed at your designated intervals. Don’t commit the mistake of eating meals in random, sporadic patterns.  This will also keep you from eating out as much, and that alone will save you 100’s of calories each week.

10. Ditch the stress! Stress, be it physical or emotional, triggers the release of a hormone called cortisol, which decreases your metabolism. Also, people tend to eat poorly when stressed.  Do things that relax your mind and body.  Meditate, do some yoga or sing in the shower or whatever.  As long as you’re having fun, it’s just what you need to de-stress!

11. Chug some green tea. It’s the perfect substitute for coffee and has the ability to stimulate your metabolism, and unlike coffee, it has less undesirable side effects when too much is consumed.

Bonus Tip: Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.  You already knew this, but I thought I’d throw it in as a reminder.  Bonus!

Achieving the desired body weight is never impossible if you have the determination and patience to follow these 11 tips that will help raise your metabolism, have you dropping pounds of fat, and looking and feeling great.  You just need to realize that eating right and working out is not just a passing trend, but a way of life.

Cheers to your new life!

Jeff Lane

aka Dr Fitness!

Jeff is the CEO/President of a corporate fitness company in Orange County, Ca, OC Corporate Health (OCCH.) OCCH is dedicated to bringing health and fitness to companies that are looking to have a healthy and happy workforce.  OCCH does this by bringing Group Training, Nutritional Counseling, Health Education and Chair Massage into the workplace.

Recently, Jeff has started a fitness blog at http://www.DRFitnessnow.com which is a free resource on all things health, fitness and motivation.  Be sure to leave a comment if you stop by.

Fat Gripz

Filed Under: Blog, Guidance - Coaching - Support, Nutrition Tagged With: Body Burning Fat, Body fat, boost metabolism, Boost Your Metabolism, Burn Body Fat, burn fat, Burning Fat, Eating, High Metabolism, Increase Your Metabolism, lose weight, lose weight fast, Nutrition, obesity, Physiology, Simple Tips, Slowing Down Metabolism, speed up metabolism, strength training, These Tips, weight loss, Weight Management

The 20 Minute Workout

August 19, 2009 by ptpt Leave a Comment

20 Minute Workout – No Time? No Problem

By Aaron Guyett

The 20 minute workout is assuming you have little time, little equipment and you need to lose body fat, increase lean body mass (muscle), and/or increase your cardiovascular efficiency. If you fall within these categories than check out this action packed workout that will take you no more than 20 minutes to complete. Included are facts, points of interest, and pictures to help you perform this workout at least three times per week.

Grab a chair and a space in a room and start with this dynamic warm-up: Windmills for 30 seconds, Jumping Jacks for 30 seconds, cherry-pickers for 30 seconds, plank for 30 seconds and then repeat this two more times. Six minutes down, only 12 to go! [Read more…]

Filed Under: Blog, Movement - Exercise Tagged With: 20 Minute Workout, Aerobic Exercise, Body fat, Body Mass, Bodybuilding, Increase Lean Body Mass, Lean Body Mass, Left Leg, Losing Body Fat, Mass Muscle, Originals Spot, Physical Exercise, Reverse Lunges, running, Self Care, strength training

Questions About the Last Little Bit of Fat

November 25, 2008 by ptpt 1 Comment

From: Anonymous
Date: Sep 13, 2008 8:12 AM

I just read your blog about success….
loooooved it!

I am a BIG believer that if you can dream, vision it….anything is possible! Great Job on achieving your vision!!

Anywhooo….Aaron…I need some advice, man….

I attend a gym right now and CAN NOT seem to get rid of the last 15 lbs I have been dying to get rid of.

I think I have plateaued. AND, have gotten discouraged about

After we got back from a two week vacation/no sleep(We stopped in Idaho!  I hadnt been back in 10 years!!)

I was exhausted from the trip and needed to get our daughter and me used to her new Kindergarten schedule….Now,it has been at least two weeks since I have been in the gym AND lets not forget the 2 weeks of vacation….for a grand total of 4 WEEKS that I have not been to the gym…..which is crazy for me. I love the way it makes me feel. Now that everyone is good with the new schedule I will drop off Van at school and head to the gym….

What can I do to get over that plateau?
I LOVE high impact and enjoy pushing myself…But what am I doing wrong that I cant lose that extra weight??

Any advice, Aaron!?

xoxo

Anonymous

I will give you my top three pieces of advice…

1. forget about the 15 lbs.
Do you look good? Do you feel good? Are you healthy? These are important. Some symbols on a scale should never control you thoughts.
2. Discipline
Four weeks is a long time…not to worry though, you will adapt and overcome, because of your attitude. Stay positive about it, and don’t ever say I can’t lose the 15lbs again (you actually had CAN NOT in caps above). Think, “I have just been given the opportunity to lose some bodyfat,” making you an even more efficient and even hotter human being! 🙂
3. Recovery with fuel

Is your eating going with or against your work in the gym. Are you eating 4-6 meals per day that do not exceed the amount of calories you burn every day? Are you eating the foods that will give you maximum efficiency or are they foods that only give immediate “feel good” reactions? Is your sleep and water intake in amounts that create a healthy environment for your fitness to make the impact you are desiring? If not, analyze, improve, and control.

I really hope this helps. If you need more help, I could help you find a professional in your area. 🙂 Look forward to Innovative Results online training and nutrition site. You can also check out sparkpeople.com while you wait for our site to be developed.

Filed Under: Blog, Mental - Mindset, Movement - Exercise, Nutrition Tagged With: Body fat, health, LA, last little bit of fat, lean out, Long Beach, lose fat, lose weight, nutrition coaching, OC, orange county, personal trainer, San Diego, training

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