We’ve moved to a new website visit innovativeresultsgym.com 

Orange County Personal Trainers - Personal Training in Orange County, CA

Innovative Results has been voted #1 orange county personal trainers, best gym in orange county and provides fitnesss training to support active lifestyles

  • About
    • Our Program
    • Our Gym
    • Our Coaches
  • Articles
  • Store
  • Contact
  • IR3 Online Members
  • FREE Trial

7 Ways to Beat STRESS – If You Are Busy and Overwhelmed Try These Ways to Eliminate Stress from Innovative Results

May 24, 2016 by IR Staff 3 Comments

StressIf you are anything like me, it is easy to get overwhelmed and stressed out.

With two kids, a wife, a business, and all of the organizations I am a part of, it is easy to unravel and stress out because my plate seems too full.

Owning Innovative Results – The Orange County Fitness Playground, is rewarding, but it also demands a level of hard work, focused intensity, and patient endurance, just like anything worthwhile.

That being said, running fitness training programs, coaching clients, leading team members, developing an online and community presence, and figuring out all of the tax, accounting, and business procedures to run a successful fitness gym takes time.

Busyness runs rampant in our culture, especially if you are working toward your own personal and professional success, financial security for your family, and setting up your kids well.

Baby smiling in bed with eyes closed and arms out.

Here are 6 Quick Ways To Beat Stress In Your Busy Day:

  1. Breath
  2. Move
  3. Smile
  4. Posture
  5. Help Someone
  6. One Thing At A Time

Let’s take a moment to go through each one, so we can reap the full benefits and rewards found, when we take a moment to de-stress from our busy lives.

1 – BREATH

Try it with me. Take a deep breath, just focusing on the air coming in your nose, and filing your belly. Hold it there for a few seconds, and then release it. Repeat ten times…

Wow! Don’t you already feel better?

For more information and techniques on breathing to reduce stress check out this video: “Stressed? Use This Breathing Technique to Improve Your Attention and Memory, with Emma Seppala”

2 – MOVE

Motion creates emotion.

Those that don’t believe me are welcome to try slouching, frowning, and looking down while trying to be happy, or smile, stand-up tall, put your arms up overhead, look up while feeling sadness.

It is extremely difficult to do.

Get up, stand up tall, move around, and think about all of the things you are grateful for.

Check out this video of Tony Robbins for an in-depth look on why and how motion creates emotions.

3 – SMILE

If you are feeling overwhelmed and stressed, try smiling through it.

It sounds cheesy, but it is amazing the power of our smiles. Try it.

And check out these incredible researched statistics on smiling from a TED talk by Ron Gutman, and our very own Aaron Guyett.

4 – POSTURE

If you are down, check your body…

Chances are, you are slouching, head is forward and slightly down, frowning, and your shoulders are forward and down…you might even want to be curled up into a ball on the ground.

Your posture is powerful to help us remove stress and anxiety, just like smiling and moving.

Check out this helpful TED-Ed video on posture for more benefits.

5 – HELP SOMEONE

Focusing on helping someone else improve their quality of life has an uncanny ability to improve our own quality of life.

It gives us purpose, and not having purpose is often the reason we are stressed, anxious, and overwhelmed.

Enjoy this uplifting video showing the power of helping people to change how we feel.

6 – ONE THING AT A TIME

When overwhelmed, I let it trigger my new habit of choosing just one thing to do.

Often I will ask my daughter to clean up her mess, and she immediately responds with, “that’s A LOT of WORK!”

I answer her by saying two things: “Guyett’s are not afraid of hard work, and what do you do if there is a lot of work, Hannah?”

She always answers with, “We do it one thing at a time.”

For more, read this Forbes article on doing one thing at a time, The Simple Trick To Productivity? Do One Thing At Once

7 – BE GRATEFUL

As study after study shows, it is impossible to be truly grateful and stressed out at the same time.

Being overwhelmed can quickly be replaced by gratefulness.

Watch this TED talk by David Steindl-Rast “Want to be Happy? Be Grateful.”

A quick recap of how Innovative Results beats stress in our overwhelming moments whether we are in the gym or outside of the gym are:

  1. Breath
  2. Move
  3. Smile
  4. Posture
  5. Help Someone
  6. One Thing At A Time

If you liked this article, “7 Ways to Beat STRESS – If You Are Busy and Overwhelmed Try These Ways to Eliminate Stress from Innovative Results” please leave us a comment and share this article with your family, friends, and coworkers.

If you want to have a coach help you in your daily de-stress and improved quality of life through daily exercises, fill out the form below.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Recovery Tagged With: Baby Smiles, Beat Stress, breath, breathing\, coach, coaching, De Stress, Eliminate Stress, Emotion, fitness, Fitness coach, Fitness Coaching, Fitness Gym, Fitness Playground, help someone, helping people, improve quality of life, move, movement, movement as medicine, one thing at a time, orange county, playground, postural improvement, posture, Reduce stress, Running Fitness Training, self-improvement, smile, smiling, stress, Stress Check, Stressing Out, The Orange County Fitness Playground

11 Breathing Techniques That Help Reduce Stress, Calm Your Mind and Relax Your Body

January 22, 2014 by ptpt 4 Comments

breathing techniquesWe all lead pretty busy lives.  Early mornings, late nights, work, stress, activities and more.  Most of us try to suck it up and deal with it, but stress can takes its toll, if we’re not careful.  The typical reaction to a long day is plopping down on the couch and having a drink, but that doesn’t help us cope.  A better way to counter all that stress, is to meditate or implement some simple breathing techniques.  The good news is, you can do it at your desk, in the car, at home, in a park, at the beach or just about anywhere.

Below are some great resources that we gathered up for you to use as a resource.  Read the articles, practice different techniques and find one that works best for you.

  1. Deep Breathing – Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.
  2. Progressive Muscle Relaxation – To nix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for two to three seconds each.
  3. Body Scan Meditation – A body scan is similar to progressive muscle relaxation except, instead of tensing and relaxing muscles, you simply focus on the sensations in each part of your body.
  4. Mindfulness – Mindfulness is the ability to remain aware of how you’re feeling right now, your “moment-to-moment” experience—both internal and external. Thinking about the past—blaming and judging yourself—or worrying about the future can often lead to a degree of stress that is overwhelming. But by staying calm and focused in the present moment, you can bring your nervous system back into balance. Mindfulness can be applied to activities such as walking, exercising, eating, or meditation.
  5. Visualization – Close your eyes and let your worries drift away. Imagine your restful place. Picture it as vividly as you can—everything you can see, hear, smell, and feel. Visualization works best if you incorporate as many sensory details as possible, using at least three of your senses. When visualizing, choose imagery that appeals to you; don’t select images because someone else suggests them, or because you think they should be appealing. Let your own images come up and work for you.
  6. Equal Breathing – Balance can do a body good, beginning with the breath. To start, inhale for a count of four, then exhale for a count of four — all through the nose, which adds a natural resistance to the breath.
  7. Belly Breathing – With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs.
  8. Alternate Nostril Breathing – A yogi’s best friend, this breath is said to bring calm and balance, and unite the right and left sides of the brain. Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril.
  9. Guided Visualization – With a coach, therapist or helpful recording as your guide, breathe deeply while focusing on pleasant, positive images to replace any negative thoughts.
  10. Coherent Breathing – Coherent breathing is basically breathing at a rate of five breaths per minute, which is the middle of the resonant breathing rate range. I achieve this if I count to five inhaling and count to five exhaling.
  11. Resistance Breathing – Resistance breathing is exactly what its name suggests: breathing that creates resistance to the flow of air.  Resistance can be created by pursing the lips, placing the tip of the tongue against the inside of the upper teeth, hissing through the clenched teeth, tightening the throat muscles, partly closing the glottis, narrowing the space between the vocal cords, or using an external object such as breathing through a straw.

Stress can be a killer, but taking the time to practice these techniques can help calm your mind and body, making you healthier, more productive and energetic.  Try them out and let us know which one you find most beneficial.

To learn more, check out these resources:

6 Different Relaxation Techniques for Stress Relief

6 Breathing Exercises to Relax in 10 Minutes or Less

3 Deep Breathing Exercises to Reduce Anxiety

Innovative Results is committed to helping people in Orange County become healthier, happier and more active.  To learn more about our award winning fitness programs, fill out the form below & let’s discuss your fitness goals at your Free Trial Session!

Filed Under: Blog, Mental - Mindset Tagged With: Breathing Resistance, breathing techniques, breathing\, Coherent Breathing, Conscious Breathing, Deep Breath, Diaphragmatic Breathing, Help Reduce Stress, meditation, Mind–body Interventions, Mindfulness, Pranayama, Progressive Muscle Relaxation, Reduce stress, Relax Muscles, Relax Your Body, relaxation, Research On Meditation, Respiration, Stress Reduce, yoga

  • Facebook
  • Google+
  • Instagram
  • Twitter
  • YouTube

Which Class Are You Going to Try First?

Articles

Innovative Results

2925 Airway Ave. #J
Costa Mesa, CA 92626

*Located just off Redhill, behind the John Wayne Airport

Contact Us – info@innovative-results.com

Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

Connect with us

  • Facebook
  • Instagram
  • RSS
  • Twitter
  • YouTube

IR3 Training Schedule

Monday-Friday
5, 6, 9:30 am
3:30, 5, 6, 7 pm
*MWF at 12 Noon

Saturday
8,9 am
10 am Charity Workout

Sunday – CLOSED

Search

View Larger Map
  • Home
  • About Us
  • Contact Us
  • Sitemap
  • Privacy Policy

© 2022 innovative-results.com · Rainmaker Platform