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What Happens When You Are Overeating and Undereating?

April 25, 2016 by ptpt 3 Comments

2014-03-15 07.07.02By Aubrie Pohl

Think about a specific nutrition “rule” or “guideline” you follow.

Where did you learn it?

Was it from someone else or your own experience?

What effects have you noticed?

Were you overeating or undereating?

One of the most frequent requests I receive as a trainer/coach/friend/yogi is to create an exact meal plan one can follow.

If I could calculate the amount of hours I have spent on trying DIFFERENT plans on my own body, it would probably be well over 1,000.

The human balance is in a constant state of chaos.
Something that worked 5 years ago for you, might not even affect you now.

I’ve thought hard about how to summarize the essential tips on how to find a perfect balance in your life between fitness, food, and hydration to make it seem really easy, but I concluded that that’s almost impossible.

What is possible?
Creating a deeper relationship with yourself.

The perfect plan for you might not be completely clear to you at the moment, but with a daily check-in to your own body, you will develop a plan that best suits your needs, energy levels, and lifestyle.

First Things First, Eat Clean.healthy food collage

Our body is only as efficient as the nutrition we supply.

If you are not eating clean, it will be difficult to figure out if you are under fueling or over fueling.

Eat clean FIRST, and usually that will help you tune in to your body’s needs to fuel correctly.

A few major guidelines can help us make steps towards success!

1. Whole, unprocessed foods will deliver the most macronutrients and micronutrients for our system to reach its optimal level.

2. Notice how your body responds after certain foods.

3. Try eliminating gluten for a week, dairy for a week, meat for a week, and focus on how your energy levels change. Sometimes we have food intolerances that we do not even know about!

4. Drink half your weight in ounces of water.

5. Eat out less and cook at home more, where you have complete control of all ingredients and portion sizes.

Eating clean helps your body clean out the processed junk and start fueling on foods that will help you flourish!

Small changes over time WILL add up to make a big difference towards improving your quality of life.

 

Under Fueled and Under-performing

When our body isn’t supplied with enough proper calories (energy) we experience symptoms of under fueling.

Our body fails to thrive.core exercise - sidewinder

Mood changes like irritability, depression, and the inability to concentrate can affect us in our daily lives outside the gym.

During our workouts, every energy system gets drained.

You feel weak.
You can’t last a whole workout without feeling depleted.
You’re losing weight.
The thought of aerobic capacity seems like a monotonous task.
You’ve lost motivation.

These are all signs that your body is not being properly fueled.

 

Over Fueled and Overflow

If our body is prospering from clean foods but reaches its caloric (energy) intake capacity, we will start to experience symptoms of over fueling.

Yes, you can get too much of a good thing.

The energy we put into our bodies and the energy we expend are measured in calories.

You feel heavy and sluggish when you walk.
Your strength increases.
Your aerobic capacity has downgraded and you undergo labored breathing.
You gain weight.

A surplus of calories can help the body increase musculature strength, but giving the body more than it can absorb for energy will keep it functioning sub par overall.

 

A Constant State of Flux

Since we are continuously learning, shifting, developing, and rearranging our lives, our bodies get sent through those same phases.kid stuffing face

Some days might have more movement than others.

Some days may have more rest.

If our lives are full of fluctuations, shouldn’t our diet be the same?

Our bodies will most certainly tell us we should eat more on days with more movement, when we are burning more calories (energy).

On days we rest, we do not need as much food (fuel).

Knowing the difference between hunger, when our body NEEDS fuel, and appetite, when our minds WANTS food, is the key to developing the deeper relationship to our internal world.

Take the time every day to let your thoughts settle, and notice if you have any signs of under fueling or over fueling.

Over time your body will reach a comfortable fuel balance, and you will experience peak performance, enduring energy, and a greater quality of life.

Did you like: “What happens when we are overeating and undereating?”

Read More from Coach Aubrie…

6 Keys to Improving Your Physical Health
Food Is Fuel

Filed Under: Blog, Guidance - Coaching - Support, Nutrition Tagged With: Aubrie Pohl, Body Cleans, Calories Energy, Clean Food, costa mesa gym, diet, Energy Levels, food, Food Fuel, Food Intolerance, Food Science, healthy living, Innovative Results, Issues with Over Fueling or Under Fueling, Levels Change, Malnutrition, Nutrition, Nutritional Guidelines, Optimal Level, orange county personal training, overeating, overeating and undereating, overtraining, Portion Control, Self Care, training, undereating, Unprocessed Foods

Supplements – Are Capsules or Powder Better? Find Out Now For Your Personal Nutrition, Strength Gains and Weight Loss.

December 17, 2015 by ptpt Leave a Comment

DietarySupplementQ& A: Are Capsules or Powder better to supplement with for your personal nutrition, strength gains, and weight loss?

A great question we are asked here at Innovative Results from our clients is, “should I take supplements for weight loss, muscle growth, or strength gains?”

Most importantly, please remember that supplements are meant to “supplement” a healthy diet, they are not intended to replace nutrients (real food), or apply a “quick-fix” to your fitness goals.

At the end of the day, you will still have to get moving with some form of exercise and maintain a healthy personal nutrition routine.

That being said, whether you take supplements, or are considering adding supplements to your personal nutrition plan it is important to know what is out there and what your options are regarding personal nutrition, strength gains, and weight loss.

Supplements can definitely help you stay focused, engaged and energetic through your workouts, but again they can’t help you if you aren’t pursuing some sort of fitness training.

A great start is a food journal, figure out where your dietary needs fall and work with REAL food first (if God made it, eat it…natural is better), then if supplementing fits into your nutritional and performance needs you will be well equipped with your personal blue print.

A food journal will help you stay on track with your daily nutrition, and give you a solid foundation for recovery, whether your goal is weight loss, fat loss, muscle gain, strength gain, or increased performance. We recommend My Fitness Pal, because it is easy-to-use, simple, an app on your phone, and FREE. binderlayingopen_550x634

Ready for your Personal Nutrition and Supplement Blue Print?

Our buddies from the Onnit Research Team have put together a great breakdown of using supplements in capsule or powder form and which will be more beneficial to you!

Check out – ONNIT | Are Capsules or Powders Better to Supplement With?

Ready to add supplements to your nutrition plan?

IR Founder, Owner, and Onnit sponsored athlete Aaron Guyett has some recommendations!

See Master Coach Aaron Guyett’s Recommendations Here.

Did you like: “Supplements – Are Capsules or Powder Better?”

Leave us a comment, and share this article with your friends and family.

Interested in working with Innovative Results at The Orange County Fitness Playground? Fill out the form below, and one of our motivated coaches will set up your free trial.

Filed Under: Blog, Guidance - Coaching - Support, Nutrition Tagged With: Aaron Guyett, Better Choices, Bodybuilding Supplement, change, Cleaning Eating, diet, Dietary Supplements, Dietetics, diets, food journal, Food Science, goal setting, health, healthy diet, healthy living, Innovative Results, Multivitamin, Nutrition, Nutrition Plan, obesity, ONNIT, Onnit research, Personal Nutrition, Quick Fix, Real Foods, Self Care, Sports Nutrition, Strength Gains, supplements, Taking Supplement, weight loss, Weight Losses

10 Healthy Alternatives to Your Typical Holiday Dinner

December 15, 2015 by ptpt Leave a Comment

kid stuffing faceThe holiday season invites a spirit of warmth and nostalgia that can infuse every corner of your home. Along with the glowing lights, carols and crisp air comes something everyone can appreciate; food.

However, when you’re motivated to watch your waistline, indulging in cookies, cakes and holiday roasts can seem decidedly counterproductive. You may even feel tempted to forgo seasonal feasts altogether, but the truth is that you can celebrate the holiday with food that is wholesome as well as delicious. Below are just a few ideas to help you get started.

1. Cotton Cheesecake
There’s nothing quite as satisfying as a creamy, rich slice of cheesecake. Standard cheesecakes are quite heavy, but the cotton cheesecakes popularized by Japan offer a light, airy version that is just as sweet as it is beautiful. Traditional cotton cheesecakes utilize whipped egg whites and less cream to make them very soft and light. They are are also slow baked with the help of steam that keeps them moist, and there’s no crust to impart extra calories. Recipes vary for this confection, but some versions require as little as three ingredients, making for a dessert that is as simple as it is delicious.

2. Greens
When you want to make a meal healthier without creating a calorie bomb, the easiest solution is to add leafy greens. From bok choy to kale and mustard greens, the variety of scrumptious green flora is quite boundless. The beauty of greens is that they’ll take on any flavors you use. Delicate greens like spinach can be instantly added to stir-fry or blanched. If you have greens that are quite bitter, you’ll need to boil them much longer to render off the edgy bite.

3. Glass Noodles
Glass noodles are lower in calories than wheat-based pasta and they are excellent for anyone allergic to gluten. Once cooked, the noodles are perfectly translucent, making for a beautiful addition to any holiday meal. You can use them in a variety of ways. Stir-fry them with veggies and your favorite seasoning or make an authentic East Asian dish like Pad Woon Sen.

4. Banana Bread
A dense hunk of banana bread can certainly hit the spot, but traditional recipes are rather high on sugar and oil content. One of the easiest, most health conscious ways to prepare banana bread is by making small batches at a time with a single banana. Simply mash up a banana and add a tablespoon of molasses, a bit of raw sugar, salt, baking soda and your favorite creamer to heighten flavor. Add less than a half a cup of whole wheat flour and your batter is ready for the oven unless you want to experiment with additives like nuts, dried fruit or even dark chocolate. You can use ramekins for the cake, or even mold tiny baking dishes out of foil.

5. Whole Wheat Cookies9c5d62d6-5ab4-4cf3-a46d-9b78374815fd
You can prepare wholesome versions of your favorite cookies in a similar manner to the banana bread. To the same batter, add any combination of oats, coconut, chocolate chips, natural peanut butter and vanilla extract to achieve the flavor profile you desire. To experiment with texture, you can add an egg or use less or more wheat flour in your recipe. Just put the batter in dollops directly on a cookie sheet or aluminium foil that’s been coated with a thin layer of coconut oil. Sprinkle the cookies with raw sugar for an added crunch on top.

6. Zucchini Pasta
We all know that pasta can pack on the carbs and calories, but its fun form can often be too tempting to resist. When you crave pasta but want a lighter version, try using zucchini or butternut squash as a replacement. You can purchase simple devices to cut these vegetables into thin strips that really resemble spaghetti. Simply cook and prepare the zucchini as you would regular pasta, and be amazed at how well it pairs with your favorite marinara and pesto sauces.

7. Rice Bowl
Rice is a healthy and vital component to meals in many cultures around the world. It’s a whole grain that features key nutrients like iron and magnesium, and it won’t trigger gluten sensitivities. Wild rice is particularly nutritious, featuring high amounts of fiber and minerals. You can make fried rice as a side dish, or you can serve up rice bowls by adding a flavorful blend of chicken, fish or veggies on top of a plush bowl of rice. Some seasoning ideas include using soy sauce or Korean barbecue sauce with raw sugar and sesame oil.

8. Brittle
Nut brittle is a holiday favorite, and it can be a nutrient dense piece of candy considering what you add. Instead of getting store bought, try making your own. Start by simmering water and raw sugar on your stove. Once the sugar has melted and it’s had time to caramelize, you can add your nuts of choice. Peanuts, walnuts and pecans are classic, but you could also add sesame, sunflower and flax seeds, as well as dried fruit like raisins, dates or cranberries.

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9. Fish
Instead of opting for the classic large bird or ham as the cornerstone of your holiday meal, why not consider a lean meat like fish? There are so many delicious and healthy fish to choose. You could have baked salmon. As a fattier fish, it’s rich in omega-3 and other essential fatty acids our brains need to thrive, but it’s still quite low in calories. More delicate white fish like tilapia are also extremely versatile and can be utilized in just about any recipe. If you insist on frying your fish, don’t deep fry it. Gently coat your fish in panko bread crumbs and fry it in a small amount of olive or coconut oil.

10. Sweet Potatoes
Sweet potatoes are naturally sprawling with nutrients, but a lot of people opt to tarnish this vibrancy by coating them in butter or a melted blanket of marshmallow. For a simple and yummy alternative, simply bake sweet potatoes that have been cut into small chunks before tossing them in a simmered brew of soy sauce, a couple teaspoons of sugar and sesame oil. A coating of sesame seeds will finish the dish, and you’re left with an Asian-influenced side that’s sweet, savory and healthy all at once.

Jessica Kane is a professional blogger who is trying to be healthier this year. She currently writes for AEDs Today, a leading supplier of automatic external defibrillators including popular models such as LIFEPAK AEDS.

Filed Under: Blog, Nutrition Tagged With: 10 healthy alternatives, AED, diet, food alternatives, health, healthy holiday eating tips for thanksgiving, holiday eating, Nutrition

Eugene Katchalov, It Is Never Too Late To Get Fit

December 10, 2015 by ptpt Leave a Comment

NoTimeExercise-EatHealthyLiveFit_ComYou often hear the excuses: “I’m too busy to workout” or “I’m too tired after my job,” as common rebuttals when asked why a certain person doesn’t undertake the recommended amount of exercise per week. And while some people do have extremely busy schedules, if you really want to stay healthy, you’ll find time to workout.

Fitness is a necessity for a good quality of life. Some find it later in life than others, but as soon as it becomes habit, you start to realize how important it is in all aspects of life. For people with sedentary pastimes it’s even more necessary that they workout, if they are sat at a desk all day.

When it comes to sport, not all pursuits exhibit the healthiest “athletes” in the world. You only have to look at darts, bowling and poker to see that their respective playing fields aren’t exactly filled with a landscape of Adonis’s. Once such player who was struggling with his overall health was Eugene Katchalov, a Ukrainian poker professional.gzP3cMsu

Katchalov was a steady player who had never really fulfilled his potential. And approaching his thirties felt that his health was affecting his performance. His diet was poor, and he wasn’t engaging in regular exercise, which had caused him to balloon to 230lbs.

But it is never too late to get fit by changing your diet and fitness plan, as Katchalov found out. In just 14 months he managed to lose 50lbs while putting on extra muscle as well. He turned his flabby physique into a shredded and slim looking body that he was proud of. But that wasn’t the best takeaways from his punishing fitness regimen.

eugene-success-rotator
Photo credit – Men’s Fitness Magazine

After engaging in weight training, nutrition, and aerobic activities, the poker star started to see the benefits in his personal life and his performance at the poker table started to get better, too. The 31-year-old is now 121st in the global world rankings and is improving year-on-year.

Katchalov’s story has reached an audience far bigger than the poker world. His story has been recognized by many sports and fashion publications including Men’s Fitness and GQ. And although poker is going from strength to strength both as a sport and online, Katchalov sees this as the beginning as he encourages players to follow his example and change the way the sport is perceived by the public.

Online poker sees millions of people play every week across the globe. Websites have even employed live dealers to heighten the experience for players, so that they feel like they are in an actual casino, but it’s not healthy to be sat staring at a computer screen for long periods. Katchalov suggests interspersing gameplay with bouts of exercise where possible. The same goes for the professional circuit as the Ukrainian feels bigger breaks should occur with intervals long enough for people to workout in between games.

Photo credit www.pokerstarblog.com

While Katchalov’s theories aren’t being adopted across the board, many people have seen the 31-year-old as an inspiration. He recently completed a well publicized 118km bike ride with fellow poker pro Bertrand “Elky” Grospellier and some other friends. The ride took them from Cannes, France to Sanremo, Italy all in aid of raising the profile of a healthy lifestyle for poker players.

Katchalov proves that regardless of your profession, there’s no excuse for being unhealthy. You just need to find the time to exercise and once you have designated that time each day, you then build your life around it. Age, gender, nagging injuries, work commitments are all common excuses we seem to fall back on when we don’t exercise. You should always endeavor to find a solution to a problem not erect a hurdle that doesn’t have to get in the way of you being healthy.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Testimonials Tagged With: age, Bertrand Grospellier, diet, Eugene Katchalov, exercise, fitness, fitness challenge, Fitness Plan, Fitness Regimen, Global Worlds, goal setting, Healthy Athletes, healthy living, Innovative Results, Ins Life, Men's Fitness, Online Poker, Overall Health, Physical Exercise, Poker, Poker Player, Pokers Tables, Slim Looking, Star Start, training, weight loss

Eating Well is About Seeing Food as Fuel, While Still Enjoying Food

August 13, 2015 by Jessica 1 Comment

Nutritional Nourishment By: Aubrie Pohlkid stuffing face

At its simplest, food is fuel.

Your body is so amazing that it is able to break down that food into its macronutrients and micronutrients, and then reassemble those into your cells and provide you with the energy that enables you to grow and thrive towards your greatest potential.

However, there is a catch…

Your body is only as amazing as the material it has to work with.

green and red healthy foodThe quality of the food you put into your amazing body has a huge impact on your health!

What we eat and drink can have a powerful effect on our ability to perform, our mental clarity, and stress levels.

Since food fuels bodily processes, it makes sense that nutrient dense food encourages optimal overall function.

…. But there is a mass epidemic in our country.

A disconnection of the correlation between food and health.

The “Standard American Diet”, also known as SAD…. is sad!!

It’s a diet high in processed foods, high in cholesterol and saturated fats, rich in animal proteins and fats, and low in fiber, complex carbohydrates, and vegetables.

Our portion distortion and love affair with calories is critically short of many nutrients our bodies need to function properly.

However, a simple change in diet can create a profoundly positive impact on our physical and mental functioning.

Eat less crap

Your Body is Your Nutritionist

Before the advent of our industrialized food system, a convenience culture with more care about sales than sustenance, we learned proper nutrition by being in tune with our satiety levels and sane food habits.

We are currently living in a paradox of health.

Never before have Americans had more awareness of health and nutrition… and never have we been unhealthier.

With a pandemonium of information constantly contradicting one another, it’s easy to get overwhelmed.

Our appetite intuition has been replaced with food labels, apps, book, blogs, and diet crazes stating what foods should or shouldn’t be consumed!

So we seek knowledge of nutrition not by listening to our bodies but by listening to what the media says.

We aren’t paying attention to how we feel, but to how many calories we are eating.

We are relying more on abstract ideas that our intuitive wisdom.

What to Eat?Your body loves you

Every body is different.

We all have different genetics and different dietary requirements.

Some foods will impair functioning and drain your energy while others will allow you to prosper and flourish.

Many of us are too distracted by daily affairs to bring awareness to the effects of certain foods in our system.

A balanced, natural diet full of whole foods is without a doubt filled with the macronutrients and micronutrients to support physical and mental functioning to enjoy robust health and feel satisfied.

The macronutrients are the energy-giving components of foods; the carbs, proteins, and fats.

The micronutrients are the essential vitamins, minerals, and antioxidants to give you proper nourishment.

healthy food collageEat foods with no labels.

Shop only around the perimeter of the grocery store.

Eat without distractions and notice how certain foods make you feel.

If you see a food that is not something your great-grandparents ate when they were young, disregard it.

Drink water all day, every day.

The nutritional components in food power both the body and mind.

Appreciate every bite, every morsel, and learn to trust your body’s signal that it’s nourished.

After all, a healthy outside starts from the inside.

 

Related Articles:

Experts Say: 70+ Percent of Your Fitness Results Depend on Your Nutrition

General Guidelines for Improved Quality of Life

 

Did you like, “Eating Well is About Seeing Food as Fuel, While Still Enjoying Food”?

Please leave us a comment, and share this article with your family, friends, and coworkers.

If you are ready to make a change, fill out the form below, and one of our fitness coaches will contact you to schedule your free trial.

Filed Under: Blog, Nutrition Tagged With: Aubrie Pohl, calories, change, costa mesa gym, diet, food, goal setting, health, healthy living, Innovative Results, nurishment, Nutrition, nutritionist, orange county personal training

Make this Summer Your Best Summer Ever with 7 Simple Tips to Get in Shape

July 30, 2015 by Jessica Leave a Comment

Summer Ain't Over Yet

June, July, August… Who doesn’t love Summer? The Summer months are definitely the most popular when it comes to getting in shape. You’re already halfway into the New Year, the weather is heating up, and you are either excited or dreading transitioning into that hot Summer wardrobe that is fully equipped with swimwear. What to do?

Look forward to Shaping up in Summer

Eliminate the dread and be fully confident in that sexy beach body of yours! Because that beach body isn’t just for showing off in a one-piece or two-piece. That hot beach body is for all the things we love doing in the summer…

Swimming

Surfing

Snorkeling

Kayaking

Paddle Boarding

And so much more!

So much Summer fun can be had with the right mindset. Before you know it, those board shorts won’t be as snug as when you put them on during the Winter.

Isn’t it time we stop dreading “getting in shape,” and start making healthy living simple and more importantly… FUN?

Amanda Simon over at Pick the Brain put together a list of 7 Simple Tips to help bring some confidence to our Summer goals and help us look better, feel better, and get moving.

Summer can be the beginning of a lifestyle change. Maybe Winter didn’t give you that motivation. The sunny season can be a great start to a healthy and fit life. And you wont’ have to worry if your bikini or Speedo will be snug for the summer.  When you work on your lifestyle and habits for life, we can all welcome Summer and say…

Bye bye Winter! We are ALL ready, right?!

Finish out the Summer strong, healthy, and confident!

Check out these 7 Simple Tips to Get in Shape This Summer:

Read Amanda’s FULL Article on Pick the Brain

There’s never been a better time than now! Come start your summer shape-up at Innovative Results!

Filed Under: Blog, Mental - Mindset, Movement - Exercise Tagged With: beach, beach body, Beaches Body, Best Summer, Best Timing, change, diet, exercise, fitness, fitness challenge, goal setting, Healthier Living, Innovative Results, Living Simple, orange county, orange county personal trainers, Shape Ups, Simple Tips, summer, Summer Canning, Summer Fun, warm

Foods to Boost Your Brain Power Today and All Day, Try All 7 of These Great Foods to Maximize Your Brain Power All Day

July 20, 2015 by Jessica 1 Comment

Foods to Boost Your Brain, nutrition, best foods, eating better, improved quality of life, innovative results, orange county fitness trainersMuscle isn’t the only thing in our bodies that needs a boost. Our brain will also need a good recharge throughout the day.

Our ability to think creatively and clearly is being side-lined by our busy, daily workload. Being glued to the TV, computer, or phone screens doesn’t help our brain either. What can we do to have more creativity and think more clearly? How do we hit reset?

The Right Foods to Boost your Brain

It’s time to reboot our brains! We can’t think of a better way to do it than to EAT! Eating the right foods can help to boost your brain power.

Sure, exercise is a great way to get a cognitive boost. But you get the most when you pair exercise with your nutrition. These 7 clean, brain-boosting foods are key. Eating these will get you on your way to a more productive day.

Feeling a bit sluggish throughout the day? Set down that caffeine-filled cup and try out one of the SEVEN foods to boost your brain power. You’ll get the surge without the crash. You’ll have that energy you need to get things done during the day.

Experience the “7 Great Foods to Boost Your Brain Power”  in Dumb Little Man’s Tips for Life

Add a few of these key foods in your daily meals to give a good boost to your brain power. A little goes a long way to help your brain improve. You won’t be needing just caffeine to perk you up!

Interested in more nutrition ideas?

Related Articles
Fast Food Isn’t Saving You Anything, Especially Time
20 Tips to Eating Better Foods

Have questions about the foods to boost your brain power? Want to improve your nutrition? Our knowledgeable coaches can help you design your ideal nutrition plan.

Filed Under: Blog, Nutrition Tagged With: Boost Your Brain, Boost Your Brain Power, Boosters, brain, brain boosting, Brain Boosting Foods, Brain Power, change, Cleaning Eating, Costa Mesa, costa mesa personal trainer, diet, Dumb Little Man, energy, fast food, Favors, food, Food Science, Great Food, health, healthy living, Innovative Results, Maximize Your Brain, More Productive, Nutrition, Productive Days, Right Foods, Self Care, Seven Foods

Learn These Secrets To Eating Better – What Our Past Generations Can Teach Us About Our Diet

July 7, 2015 by Jessica 1 Comment

Secrets to Eating Better, Dangers of Processed Food, Diet, Nutrition, Kid's Health, Children's addiction to sugar
Photo credit to Trinity River Fitness

It is no secret that obesity and sickness is on the rise.  Food is continually becoming more and more “convenient” and our lifestyles’ increasingly more sedentary.

Being personal trainers in Orange County we experience a fair amount of the convenience lifestyle issues, especially fatigue, stress, body fat, and injuries related to sedentary lifestyles. Innovative Results – The Orange County Fitness Playground – wants all of their team, family, and community to experience an improved quality of life. We understand eating better plays a crucial role in this improvement.

“Today we cut carbs, remove fat, cook less, eat more, consume genetically modified, artificially sweetened, processed foods and spend most of our time sitting.” Which is dramatically different from the lifestyle’s of our grandparents, great-grandparents and those before them.

From food tolerances, processed foods, and food culture it is time we take our health back and work towards an improved quality of life for our future. To change the culture of obesity and sickness, we need to learn from our past generations and change the food in our diets.

The Innovative Results fitness team is always searching for great articles and resources to help improve our health, and the health of our clients.

To learn 9 principles (secrets), check out this article written by Natasha Longo – and learn Michael Pollan’s Secrets to Eating Better.

Read this FULL article and Michael Pollan’s 9 Principles of Healthy Eating on Eat Local Grown

 

If you liked, “Learn These Secrets To Eating Better –  What Our Past Generations Can Teach Us About Our Diet,” please leave us a comment and share this article with your family, friends, and coworkers.

If you are ready to take back your quality of life, and continue to improve it with the Innovative Results fitness coaching team, fill out the form below.

Filed Under: Blog, Guidance - Coaching - Support, Nutrition Tagged With: costa mesa gym, diet, diets, Eat Local Grown, Eat More, Eating Better, fitness challenge, Fitness Playground, food, Food Culture, goal setting, healthy, healthy eating, healthy living, Human Nutrition, Improves Quality, Innovative Results, Learning These, Local Food, Michael Pollan, Nutrition, obesity, orange county personal training, Playgrounds, processed food, Sedentary Lifestyle, weight loss

5 Ways To Achieve Your New Year’s Resolution

December 11, 2014 by ptpt Leave a Comment

new-years-resolutions-tipsTake two minutes to read this and five minutes to fill out the information below.

Set-up your free trial with us.

Be WAAAY MORE LIKELY to achieve your New Years Resolution

Actually LOSE unwanted pounds

Increase energy

Gain strength

Feel better and move better!! (Source: Summary of Recent Goals Research – PDF here: Gail Matthews Written Goal Study Dominican University), by Gail Matthews, Ph.D., Dominican University)

Innovative Results is completely focused on improving the quality of life for our clients and our community. Let us help you improve your quality of life starting today!

We have been around since 2005, and our trainers have over 50 years of collective experience and education. We get better every day to help you improve.

Why is improving your quality of life important to you?

Now for the practical stuff. According to the above study, these are the five ways to make achieving this New Years Resolution a REALITY!!

1. Visualize your goal, your steps to success, and your success. (What does it look, smell, feel, taste, and sound like)

DSC00368-resize

2. Write it down in the SMART format.

Specific (Who, what, when, where, why, and how)
Measurable (How do you know you have achieved it, and by when)
Attainable (Is it realistic)
Relevant (How does it fit into your life)
Time-Bound (When will this happen by)
(example: I have fit into the jeans in my closet that are size 32 waist by Christmas morning.)

3. Tell your GOOD family members, friends, co-workers, IR coaches, and community members that encourage you, support you, challenge you, and hold you accountable to your goal.

4. Have short and simple daily to do’s that if done diligently will easily carry your toward your goal’s achievement.

CourtneyW

IR and outside of IR training schedule:
Nutrition (80-90% of my nutrition choices are whole natural foods):
Hydration (I drink half of my body weight in ounces of water):
Sleep (7.5 hours of sleep per night):
Stress (I reduce my stress by…):

5. I meet and report on my weekly success to this IR coach, family member, friend, and/or coworker.
There you have it.

Five simple steps to making your New Years Resolution a reality this year!

Want a little more accountability?

Join Innovative Results for our New Year’s Bring a Buddy Promotion!

Reserve Your Spot Today – info@innovative-results.com

 

Filed Under: Blog, Events, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition, Recovery Tagged With: 2017, change, Collective Experience, Costa Mesa, costa mesa gym, diet, fitness challenge, Gail Matthews, Gain Strength, goal setting, health, Increase Energy, Innovative Results, Ir Training, lose weight, motivation, Nervous System, Neuroscience, new year resolution, New Year Resolution Tips, New Years, new years resolution, orange county, personal trainer, Psychological Stress, Psychology, Resolution Deals, resolutions, Sleep, training, weight loss, Writing Goals

Dorothea ‘Gets Off Sugar’ & Experiences a ‘Greater Vitality’

October 24, 2014 by ptpt 1 Comment

Thank you for sharing your story Dorothea!  You are such an incredible inspiration!!

Dorothea K

I cannot tell you how many times over the last six years, Aaron has asked me to write about my life, results, and transformations here! And I have always said, “Yes! I’ll do that!” (Of course I have not, till now)….

Six years ago I came in to train with Aaron before he and Corey started IR. I was 52 and I decided that my young children needed a parent that could keep up with them! I wanted to age gracefully, healthy and toned. I’ve worked out most of my adult life, but never had any zeroed in training like here at IR!

These guys made me feel like I could really attain my goal of strength training, no matter what my age was Aaron and Corey have always had the interest and health of their clients in mind! No matter what sport you are training for, I see them time and time again, tailor work outs for the person! It was revolutionary for me to have a trainer that REALLY watched what I was doing and make custom adjustments.

I grew up being the kid that the team would pick last. Here at IR, I gained the strength and stamina to compete with just me!!!

In November of 2013, I was diagnosed with lung cancer. It had metastasized to my brain. I had a slight motor difficulty that drove me to get an MRI. I was out for a few months recuperating , but returned in April! Yayeeee!

I have a goal of training 3 days a week . Honestly, it is the first time I have embraced the IR suggested way of eating. I’ve been able to get off sugar and am enjoying a greater vitality.

In closing, I have had to work at pacing myself to get back and all the trainers and my fellow warriors have encouraged me to keep working at this. The love, compassion, and individual care of IR is one of the main keys to my recovery! I am kickin’ some cancer butt, with their help! BEST GYM IN THE OC.

WCW Dorothea

Filed Under: Blog, Mental - Mindset, Testimonials Tagged With: Aaron Guyett, cancer survivor, change, Costa Mesa, costa mesa gym, costa mesa personal trainer, diet, Dorothea Kalatschan, fitness, fitness challenge, goal setting, health, healthy living, Innovative Results, orange county personal training, workout

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

 

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