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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

21 Low-Carb Ways to Enjoy Nutrition, Innovative Results shares POPSUGAR Fitness article

August 26, 2015 by Jessica Leave a Comment

Low-Carb Lettuce Wraps

The Innovative Results team is always looking for ways to improve our own nutrition and the nutrition of our clients.

Our fitness coaches take courses, certifications, workshops, and seminars on nutrition.

That’s just the beginning. The personal trainers at The Orange County Fitness Playground do much more to be experts at nutrition. They read books, watch videos, listen to audiobooks, and discuss nutrition tips, techniques, and strategies all the time so you don’t have to.

Got low-carb?

There are many ways to get the most out of eating low-carb. Recently, Innovative Results – The Orange County Fitness Playground – just found a very helpful nutrition article that highlights low-carb ways to enjoy dinner tonight.

Not sure what’s going to be low-carb AND delicious? Check out what POPSUGAR Fitness has lined up – 21 low-carb ways for you to enjoy your next meal!

Click Here to Read the Full Article 

Low-Carb Fruits and VeggiesBeat the bread and enjoy a little more of the FRESH crunch of these leafy greens!

Lettuce, chard, kale and collard greens are more than salad ingredients, or a means to garnish your plate for extra flare.

Up your nutrient intake and drop the heavy carbs by using one of these great bread alternatives in your next meal.

It’s time to start wrapping your meals at home or for a tasty meal on the go!

POPSUGAR Fitness lined up 21 low-carb ways for you to enjoy dinner tonight!

Try them all or find a few favorites!

Click Here to Read the Full Article 

 

If you liked, “21 Low-Carb Ways to Enjoy Dinner Tonight, Innovative Results shares POPSUGAR Fitness article” leave us a comment.

If you are looking to look better, feel better, and perform better with nutrition coaching and our personal trainers, fill out the form below.

Filed Under: Blog, Nutrition Tagged With: Bread, Constant Look, Costa Mesa, diets, eat healthy, Eating Low Carb, Enjoy Dinner, Fitness Article, Fitness Line, Fitness Playground, healthy living, Innovative Results, leafy greens, Lettuce Wraps, Low Carb Lettuce Wraps, low-carb, Low-carbohydrate Diet, Lows Carb, Nutrition, Nutrition Articles, nutrition tips, personal trainer, Playgrounds, popsugar, vegetables, weight loss

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

16 Vegetarian Recipes That Will Add Some Flavor and Variety to Your Life

November 12, 2014 by ptpt 1 Comment

black bean burgers 2, eat healthier and save some time and moneyMaking meals at home is a great way to save a few bucks and ensure that your family is eating healthy.

At Innovative Results, we understand how important healthy eating is to improving your quality of life, and we also understand that it can seem bland and unexciting.

This is not true!

Healthy eating can be DELICIOUS and EXCITING!

Below are a few recipes that some of the Innovative Results staff and members gathered during their Daniel Fast last month.

These should help you with meal planning and meal preparation.

This should help you add a few new tasty meals into the weekly meal cycle at your home.

green and red healthy foodEnjoy!

  1. Easy Stove Top Chili
  2. Tahini Quinoa Salad
  3. Quick Breakfast Oats
  4. Simple Spinach Salad
  5. Dessert Bars
  6. Pineapple Tofu Stir Fry
  7. Veggie Chili
  8. Black Bean Hummus
  9. Homemade Chips w/ the fixings
  10. Ants on a log
  11. Black Bean Burgers
  12. Red Pumpkin Curry
  13. Coconut Rice
  14. Mixed Berry Smoothie
  15. Peanut Butter Banana Smoothie
  16. Banana Pineapple Smoothie

Got any other recipes that we need to know about?

If so, leave us a comment below.

We are always looking for new ideas!! 🙂

If you liked this article, “16 Vegetarian Recipes That Will Add Some Flavor and Variety to Your Life,” please share this with your family, friends, and coworkers!

Looking to train with our coaches that can help you with your nutrition?

Please fill out the form below.

Filed Under: Blog, Nutrition Tagged With: Bean Burger, Black Bean Burger, Buddhist Vegetarianism, Cuisine, diets, Draft:ketodiet, Easy Stove, eat healthy, Flavors, healthy eating, Intentional Living, Other Recipes, Recipes That Will, Results Staffing, Tofu, Vegetarian Cuisine, Vegetarian Recipe, Vegetarianism

Thinking for a Change: Adapting a Fitness Plan to Your Crazy Life

September 28, 2011 by ptpt 8 Comments

When it comes to developing a fitness plan to lose weight, most people tend to rush into a fad diet, gym membership, tv gimmick or whatever they stumble across that seems to offer a solution.  The problem with this approach is that it typically leaves the person a few bucks lighter and not where they wanted to be.  Real results take time, adaptation and effort over time. Here are 3 simple tips to get on track, stay on track and making progress toward your goals.

1.  Understand where you are. Having a clear picture of your current situation helps you goal set and execute a plan that fits your needs, ability level and availability.  Simply diving into a high intensity workout program and a hardcore diet might work for the model in the magazine, but will probably leave the average joe defeated, frustrated and burnt out.

2.  Reflect along the way. Once you start working towards any goal, you have to take time to reflect, review and analyze your efforts.  What is working?  What is NOT working?  This is a critical step that very few trainers or coaches address when it comes to strength, conditioning and getting into shape.

3.  Stop talking and start moving. A bad plan executed is better than a great plan on paper.  Now, maybe your plan seemed great on paper and life got in the way.  Oh well, welcome to the club.  That’s why you reflect, adapt and make changes to improve your situation.

Here are some questions that may help you on your path to fitness success:

Do I have a clear fitness goal to work towards over the next 3 months? This could be a race, event, weight goal, bodyfat, etc. Once you have a clear objective, then it becomes easier to work backwards and set weekly, smaller goals to make sure you are staying on track.  For example, if your 3 month goal is to lose 15lbs, then you know that you need to lose 5lbs/month, or a little over 1lb/week.  Simple, right?

Did I workout today? I typically recommend people exercise or move daily, even if its just a walk.  We were designed to move, so sitting in the car, couch or in front of the computer all day isnt gonna help any of us get healthier.  Reminding yourself to move daily is a great start, while other athletes may be focused on more detailed exercise regimens.

Did my meals reflect my fitness goals? This can be a great addition to keeping a food log.  Recording your food intake helps all of us become more conscious of our eating habits.  It is pretty easy to look at a week’s worth of food and see problematic habits.  Missing meals, poor food choices, sweets, snacks, drinks, and other bad choices are easy to spot.

Did I communicate with my team, coach or support group? We all need support when we are chasing a goal.   Surrounding yourself with a good support team is vital for long term success.  So, if don’t have someone to hold you accountable, then find someone quickly! It can be a friend, loved one, coach, trainer, support group or a workout partner.  The key is that they understand your goal, why its important to you and they are willing to hold you accountable along the way.  So, once that person (or group) is in place, make sure to communicate with them daily.  Talk about successes, difficulties and ask questions along the way.

Did I read or watch something inspiring today? Once the emotion of your initial decision has passed, you have to keep the flame alive daily.  New healthy habits can be difficult when life gets busy, kids are sick, work is crazy, you’re traveling, etc.  Life gets in the way.  The good news is that the web is full of inspiring videos, stories, pictures and articles.  I’ve also found it helpful to read more books.  Find a few things that move you and keep them close.  Whenever you need a little pick me up, read a new article or watch a great video.

Did I take time for myself today? Working out and eating well doesn’t complete the puzzle.  Most of us are busy, stressed and pulled in a hundred directions.  Taking a few minutes of “me” time is important for our physical and mental health.  Maybe its 5 minutes of controlled breathing, a manicure, a massage, reading a book, a walk on the beach, or whatever makes your mind relax.

Did I learn any lessons from today? Being healthy is a lifestyle, so we are constantly learning what works, what doesn’t and how to adjust our habits to fit our current situation.  Keep tabs on each days events and how they helped you or hurt you.  Maybe you learned a new exercise, a new recipe or met a person that inspired you.

These are just a few questions to help you reflect.  As you develop a specific plan for yourself, take some time and create specific questions that apply to your journey.  Review them daily, weekly and monthly to make sure you are on track, moving in the right direction and making progress.

Just because you are busy doesn’t mean you’re productive.

If you need help, all you gotta do is ask!  Innovative Results’ program helps people mentally, physically, and provides unparalleled support to help you look better, feel better and perform at your best.

Take action by filling out our Free Trial Form below!

Filed Under: Blog, Mental - Mindset Tagged With: change, costa mesa personal trainer, diets, exercise, fad, fitness, Fitness Plan, gimmick, goal setting, gym membership, healthy living, Intensity Workout Program, orange county personal trainers, Physical Exercise, Plan That Fits, Simple Tips, Start Moving, weight goal, weight loss, Weights

Pieces of the Puzzle – Part 2 – Nutrition Tips to Look and Feel Better

February 28, 2011 by ptpt 10 Comments

Ever take a tired and hungry 3 year old into a toy store?

What happens?

You know the story…I want this, I want that, can I have this…and then disaster if they hear “no”.

Now, you may smile and laugh because of a recent encounter with this.

You may have even learned a lesson and avoid this situation at all costs!

You don’t blame them for this, right?  Kids don’t know any better and it takes time for them to learn that they can’t have everything they see.

You obviously don’t buy them everything they want, because they will become spoiled and you’ll go broke!

Pretty obvious, right?

My question is:  Why do most adults correct their kids about WANTING everything at the store, then allow themselves to indulge in every gluttonous pleasure they encounter?

I’m sure you don’t do this, but it really just boils down to human nature.

In truth, I really don’t think people these days understand how to eat healthy.  There is so much noise out there regarding healthy foods, diets, plans, groups, supplements, replacements, suppressants and other stuff, that it has become very confusing.

Some people may scream “fat free” or “sugar free”, but is that really the answer?

Major Problems with Our Nutrition

1.  People don’t know what to eat

Eat this vs eat that..so many questions, right?  This diet, that diet, fat free, sugar free, sugar substitutes, trans fats, marketing, doctors, friends, family etc etc etc.  Everyone has an opinion.  Most people I talk to are completely confused, frustrated and looking for the truth.

2.  People have become dependent on convenience

Everyone is busy, so if they are going to eat healthy, they have to figure out how to make it work in their crazy schedule.  Taking the time to plan, shop and preparing good food is more simple than you may think.

3.  People have an unhealthy expectation of perfection.

People always stumble or get stuck in a funny situation and eat poorly.  The key is to do your best on the next meal, the next snack or the next day.  Perfection is not the goal, so relax.  Use each mistake or challenge as a learning experience.

Those who succeed will be the ones who are most prepared for any situation.  See below for specific tips and tools to help you along the way.

4.  People are too emotionally attached.  Food is comfort and pleasure.

This is no different than your kid touching the stove, burning his/her hand and then learning not to touch the hot stove, right?  If you keep leaving the bread on the table at dinner, eat the whole thing, then feel guilty…my advise is to learn to tell the waiter to get that basket of rolls away from you.  Simple.

Is your goal bigger than the temptation?

 

3 simple Nutrition Tips to eat healthier without the pain of dieting.

1.  Get the bad food out of your house, office, car, purse, backpack, etc.

Here is a good rule of thumb…If God made it, eat it.  The more we touch it (alter it, refine it, package it, market it, etc) RUN!  I truly believe that eating more naturally occurring foods will transform the way you look, feel, perform and recover!

Now, since we are all a little weak, it is vital to get the bad food out of site.  Don’t tempt yourself with the bad alternative.  If oatmeal raisin cookies or brownies are around, I WILL EAT them!  I have proven it time and time again, so I have learned not to keep them around.

** KEY POINT: I do NOT expect perfection from myself or my clients.  I indulge from time to time, but it is not a daily habit.  An occasional sweet is not the end of the world.  Enjoy it and move on 🙂

2.  Surround yourself with good food and snacks

Once the bad food is out, then its time to restock the shelves with good food.  We have provided a great shopping list for you to use as a template at the grocery store.  You should also look for local farmer’s markets.  These can be a great way to find fresh produce, save money and support a local farmer.  Once you’ve got good food around, then you should cook a few meals and/or prep it for the week.

I prefer to cook on Sunday and Wed nights.  I cook  a large amount of food, divvy it into Tupperware and then I have it ready for the next few days.  This process solves 2 big problems:  Getting busy, not having good food available and making a poor choice…and its a simple way to control portion sizes.

Plus, did I mention that this could save you hundreds of dollars per month?  Check out the Dining Out Budget sheet for more details.

3.  Forget “diet” food – fat free, sugar free and other diet gimmicks are just marketing hype.

Filtering out all the hype and noise is the next big task.  These days we are bombarded with new foods, diets, supplements and ideas.  The truth is that without having a good foundation of real, natural foods, all the supplements, bars and shakes are useless.  Its not just about fat, carbs and protein.  Real, whole, natural foods provide minerals, vitamins, antioxidants, phytonutrients, a variety of amino acids, fiber, carbohydrates and fats.  We need all of these things to function at our highest levels.

Most diet foods tend to focus on Protein or Sugar, but lack the balance we need to function properly.  So realize that the majority of your calories should come from natural foods and everyone should eat a balance of proteins, fats and carbohydrates.  Strive to hit the basics before you start thinking about supplements or drastic diet plans.  I bet you’ll be surprised how great you feel!

“It’s the unconscious behaviors that impact diet/nutrition the most. Being conscious is important w/ food choices”  -Candice Cendana

Thought Candice (aka @HealthOC) hit the nail on the head when she sent me this tip on Twitter.  Lots of us have heard about healthy food, read books, and heard scary statistics, but unfortunately we continue with our old bad habits.  In order to change, we have to become conscious of our eating habits.

What we Think we do and what we ACTUALLY do are two different things

Ideally, you would keep a daily Food Journal, but here are some simple questions to assess your daily drill:

Print out this piece of paper and simply fill in the blanks for the third part to these Nutrition Tips.

1.  I wake up at ___and eat ______________. (include drinks)

2.  I stop on the way to school/work and get ________________.

3.  I always snack on ____________ in between meals.

4.  My favorite snack is _______________.

5.  I usually (pick one) bring my lunch to work  /  go out to lunch.

6.  If you dine out for lunch…I usually eat ____________ for lunch.

7.  I usually buy a _____________ to drink from the gas station, vending machine or quicky mart.

8.  I usually have __ cups of coffee per day

9.  I usually have __ alcoholic drinks per night.

10. When go out on the weekends, I will have ___ glasses of wine/beers/other drinks.

11.  I eat ___ meals at restaurants every week.

12.  I cook ___ meals at my house each week.

13.  I ________ vegetables.

14.  I go grocery shopping every ___________.

15.  I plan my meals for the week every ____________.

16.  ___________ is my day to plan, prepare and cook meals.

17.  I could schedule time on __________ to shop, prepare and cook every week.

18.  (Yes or NO) I am conscious of the amount of food I eat.  Yes or No

19.  I keep a food journal each day. Yes or No

20.  I take the time to learn and gather new healthy recipes and ideas. Yes or No

21.  Eating good, quality food is important to me.  Yes or No

22.  I am willing to work on implementing new eating habits to help my family become healthier. Yes or No

These are just some basic questions to get you thinking (conscious) about your eating habits.  The next step is to actually start making healthier choices, implementing them into your life and creating new habits that help you work toward your goals.  Remember, you have everything you need to change and you are strong and powerful enough to make these changes.

Is it always gonna be easy, of course not, but nothing worth while ever is 🙂

More Nutrition Tips! Try These Recommended Tools and Resources:

Check out our FREE Fitness Tools page for grocery shopping lists, sample days, and more.

You should also check out the Nutrition Articles on our blog.  They are packed full of helpful information!

If you have specific questions, leave us a comment!

Next Up! Pieces of the Puzzle – Part 3 – Learning the ins and outs of Exercise.

  • How to Get Started
  • Exercise Selection
  • Making Progress
  • Changing things up
  • Answers to a few Important Questions

Gonna be a great one, don’t miss it!

If you liked these Nutrition Tips, leave us a comment and share this with your friends, family, and coworkers.

If you want some extra guidance, we would love to help you at Innovative Results – The Orange County Fitness Playground.

Filed Under: Blog, Nutrition Tagged With: #1 personal trainer in Orange County, Bad Food, best diet, diet, Diet Nutrition, Dieting, diets, eat healthy, Eating, Eating Meals, eating tips, eating well, food, Food And Drink, health, healthy eating, healthy food, healthy foods, Innovative Results, Junk Food, Kids Touch, More Nutrition, Nutrition, Nutrition Articles, nutrition tips, obesity, Personal Life, supplements, These Tips, Trans Fat

How Did Chris Get That Six Pack?

January 31, 2010 by ptpt 1 Comment

How many hours are you on the computer?

I live in Irvine and met Corey Beasley, owner of Innovative Results, at a business networking event. Coincidentally we lived in the same neighborhood.

I am a graphic designer and typically spend 6-12 hours per day in front of the computer. I had just finished up a 3 month boot camp that got me in cardio shape, but now I wanted to build muscle because I was just cast in a musical called the “Full Monty” .  If you know the story, you’d realize that I would be spending much of my time in a pair of boxers. That alone is a pretty good motivation to get the the gym, but I only had 3 months to develop a show stopping physique! Corey and I were up to the challenge!

In addition to pushing me 5 days a week in the gym, Corey also instructed me on how to eat properly for my specific goals and monitored my diet.  For the first time in my life I didn’t resist going to the gym, in fact, it became the highlight of my day, 5 days a week! When you put in that type of effort, the diet comes naturally because you want to do everything you can to support your hard work and achieve the results

3 months later, by the time the show opened, I was looking better than ever had and the audience response was most flattering.  I added close to 15 pounds of new muscle and developed a killer, attention getting six pack. This was not only good for my show, but also helped by the pool all summer long.

It has been a year now and i continue to train 5 days a week and I continue to achieve goals and enjoy the process!  I can’t wait to see what happens this year!
Do you want a six pack?
If so, give us a call.
We can make it happen!

Become a fan on Facebook, or join us at the Orange County Fitness Playground!

 

 

Filed Under: Blog, Testimonials Tagged With: 15 Pounds, Abs, boot camp, Build Muscle, diets, Eat Properly, flat stomach, Full Monty, Get Six Pack, Harder, personal trainer, personal training, six pack, Specific Goal

Diet Crazes Are Overhyped and Unhealthy

December 22, 2009 by ptpt Leave a Comment

These days we are constantly being sold the latest weight loss craze and fad diet book, dvd, program, tv series, radio show, podcast, etc.

It is hard to know what is real and what is marketing crap!

Is it really about the latest super fruit or supplement?

No!  Real weight loss and health comes from basic, natural nutritional principles.

Check out this article that talks about fad diets and what to believe.  It is simple and to the point.

For more information about healthy eating, check out these articles:

  • 5 Worst Foods You Can Eat
  • Healthy Grocery Shopping List
  • Why Most Diets Fail

If you live in Orange County and are Interested in Visting IR’s Gym, simply fill out the form below and one of our personal trainers will contact you to schedule your FREE Trial!

 

Filed Under: Blog, Nutrition Tagged With: Believe It, best diet, diet fads, diet plan, dieting advise, diets, Fad Diet, Harder, healthy diet, lose weight diet, most popular diet, no carb diet, Nutrition, Real Weight Loss, super fruit, Super Fruits, unhealthy diet, weight loss diet, weight loss plan, what diet is best

Top Five Tips to Increase Energy During this Holiday Season

November 28, 2009 by ptpt Leave a Comment

I will be partaking in the same eating lifestyle that I am recommending and holding my clients accountable to this Holiday Season. This diet aimed to increase energy, will place an emphasis on life-giving and energy-abundant foods and eating style. Consider it a spiritual, mental, and physical fast for Thanksgiving and the blessing of Christmas. God created this planet with abundance and life, so I say we partake in His creation.

Foods to Enjoy:
Anything that is not disturbed by mankind, and foods that have no synthetic or man made ingredients.

Foods to Avoid:
Alcohol, caffeine, fast food, fried foods, synthetic or man-made foods and ingredients.

Raw milk is good. Pasteurized milk is not.
Apple is good. Carmel apple is not.
Raw sugar is good. Refined white sugar is not.
Honey is good. High fructose corn syrup is not.

I could go on and on, but I will refrain, because I think you all get the point. Now let’s get into how we weill eat this food to enjoy maximum nutrients and energy benefits.

1. Eat every 3 hours.
2. Eat a carbohydrate with a protein (protein first).
3. Eat more carbohydrates pre and post activity.
4. Drink one ounce of water per pound of body weight.
5. Measure your food according to your metabolic rate and goals.

These top tips are specifically designed to help increase energy during your busy holiday season. If you would like our more detailed food lists, more personalized attention, and/or guidance for these techniques email us at info@innovative-results.com.

Innovative Results Personal Training has been voted #1 <a href=”http://www.innovative-results.com”>Orange County Personal Trainer</a>
for ’08 and ’09 by FOX LA’s Hotspot. Their personal trainers service all of Orange County, CA
including Costa Mesa, Irvine, Newport Beach, Corona Del Mar, Tustin, Huntington Beach, Lake Forest,
Laguna Niguel, Laguna Hills, Rancho Santa Margarita, Ladera Ranch, Foothill Ranch, Aliso Viejo,
Mission Viejo, Laguna Beach, Fountain Valley, Anaheim, Fullerton, Santa Ana, San Juan Capistrano,
Dana Point, Long Beach, Placentia, Brea, Anaheim Hills, Yorba Linda, Seal Beach, Westminster and
San Clemente.

Filed Under: Blog, Guidance - Coaching - Support Tagged With: 3 Hours, Avoid Alcohol, Carmel Apples, diets, Eating, Energy Will, Fast Foods, Five Tips, food, Food And Drink, Fried Foods, Holiday Seasons, Increase Energy, Nutrition, Physiology, protein

109 Ways to Radically Improve Your Health, Happiness and Productivity

October 26, 2009 by ptpt 10 Comments

Everyone these days is talking about losing weight and getting healthier, so I decided to compile a list of healthy habits and tips to help you get back on track.  Below is a list of 109 simple tips for you to implement into you and your family’s life.  I’d recommend reviewing the list and then starting to implement a habit or two per week. This will keep you and your friends busy for the rest of the year!

Every tip is a link to a helpful article, enjoy!

109 Ways to Radically Improve Your Health, Happiness and Productivity

  1. Drink a glass of water when you wake up
  2. Believe in yourself
  3. Take 10 deep breaths
  4. Take a siesta in the afternoon
  5. Eat every 3 hours
  6. Simplify your nutrition
  7. Eat a handful of raw nuts everyday
  8. Use organic coconut oil for cooking
  9. Figure out what YOU are good at
  10. Eat organic, free range meats
  11. Eat a rainbow of vegetables throughout the day
  12. Get out of the house
  13. Go for a walk
  14. Break a sweat
  15. Read a book
  16. Write down your goals
  17. Review your goals every morning and evening
  18. Smile
  19. Give a sincere compliment everyday
  20. Look people in the eye
  21. Think positively
  22. Take action
  23. Go grocery shopping
  24. Learn to cook a few good meals
  25. Keep good food around
  26. Get bad food out of the house/office
  27. Sit up straight
  28. Get a massage
  29. Warm up before you exercise
  30. Laugh
  31. Take some time for yourself
  32. Save some money
  33. Surround yourself with like minded people
  34. Find a coach
  35. Delegate tasks
  36. Take a vacation
  37. Don’t bust the budget
  38. Don’t drink too much alcohol
  39. Don’t snack too much
  40. Stop drinking calories
  41. Eat some healthy fat (avacado, raw nuts, seeds, flax oil, olive oil, olives, coconuts)
  42. Drink a shot of apple cider vinegar before lunch and dinner
  43. Stop drinking soda
  44. Stop smoking
  45. Give someone a hug everyday
  46. Turn your tv off
  47. Don’t eat diet food
  48. Drop the fast food
  49. Take some time to plan
  50. Say Im sorry
  51. Dont hold grudges
  52. Visualize your success/goals
  53. Serve other people
  54. Stop thinking about yourself
  55. Stop using negative words
  56. Stretch
  57. Get the tv out of your bedroom
  58. Do something that makes you nervous
  59. Learn something new
  60. Say hello to someone you don’t know
  61. Don’t quit on your dreams
  62. Be where you are right now.
  63. Turn your cell phone off
  64. Turn the computer off
  65. Learn to budget your money
  66. Expect the unexpected
  67. Enjoy the world around you
  68. Learn a new hobby
  69. Go see the world
  70. Meet people that different than you
  71. Try new foods
  72. Dont use the microwave
  73. Reduce the amount of dairy you eat and drink
  74. Reduce the amount of wheat you eat
  75. Do a workout that makes you nervous
  76. Use an infared sauna
  77. Take a fiber supplement
  78. Take probiotics and digestive enzymes
  79. Take fish oil or krill oil everyday
  80. If you cant pronounce it, don’t eat it
  81. Learn to move your body
  82. Don’t think too much
  83. Reduce or eliminate caffeine
  84. Be excited to see people – dog joy
  85. Control your thoughts
  86. Get a good night’s sleep
  87. Spend time with people you love
  88. Never stop learning
  89. Get better at your trade
  90. Ask for people’s point of view
  91. Ask questions
  92. Don’t talk about yourself
  93. Keep it simple
  94. Overwehlm people with gratitude
  95. Say thank you and mean it
  96. Write thank you cards to friends, family, clients and anyone else that impacts your life.
  97. Keep a food journal
  98. Write a wish list of things you wanna do, accomplish or have before you die.
  99. Eliminate your back pain
  100. Learn to focus
  101. Learn to plan your day
  102. Be proactive, don’t be a victim
  103. Use momentum in your favor
  104. Make a to do list everyday
  105. Turn off the news
  106. Don’t doubt yourself
  107. Listen to people with fruit and their tree
  108. Walk without your shoes
  109. Clean out your liver

So, there you have it.  109 ways to help you live a better life.  I hope you enjoyed this list.

Did we miss anything?

Leave a comment and let us know about any other great articles or videos that have inspired you to improve!!

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Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition, Recovery Tagged With: alcohol, apple cider vinegar, back pain, believe in yourself, break a sweat, budget, budgeting, caffeine, coconut oil, cooking, dangers of soda, deep breathing, delegate tasks, diet, diet food, diets, dreams, drinking water, exercise, fast food, fiber, fish oil, fitness, focus, food, food journal, goals, health, healthy fats, infared sauna, lose weight, massage, nap, negative words, Nutrition, organic meats, personal development, positive thinking, raw nuts, saving money, siesta, Sleep, snacks, soda, stop smoking, stress, stress relief, success, tv, weight loss, working out, workout, write down your goals

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