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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

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

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

Does Your Weight Loss Plan Have a Solid Foundation?

February 8, 2010 by ptpt Leave a Comment

Why do you think so many people fail when they try to get in shape or lose weight?

Innovative Results has developed their 5 Aspects of Fitness plan that allows clients to increase their chances of success.  It addresses all five aspects that affect someone’s ability to get in shape and stay in shape.  These are time tested practices that the world’s top athletes and competitors use to get in incredible shape!

Innovative Results 5 Aspects of Fitness

1.  Mental Fitness – This is commonly skipped, but is the #1 factor that will determine your level of success.  Knowing specifically what you are striving toward, why you are doing it and when it will be completed are incredibly important.  It allows you to determine where you are, where you want to go and how you are going to get there, so that when challenges arise, you are not sidetracked by the obstacles….and its not a matter of if you will be challenged, but when.  So make sure your goals are clear!  .  Check out this article to help get your goals dialed in.

2.  Nutritional Success – These days it seems like there is a new diet plan coming out every week.  Eat this, don’t eat that… How do you know how whats healthy and whats not?  Unfortunately, marketing has confused us all.  Innovative Results truly believes that healthy eating does not need to be complicated.  It is really very simple.  Here is our cardinal rule:  If God made it, eat it.  If it occurs in nature and hasn’t been altered by man, then it is good, healthy and safe.  It is really very simple.  Whole, natural foods provide everything we need and processed, manufactured foods do more damage than good.  Here are a few helpful sheets that can help you learn more and apply healthy eating habits into your life.  Drink plenty of Water,  Five Worst Foods, Healthy Shopping List, and track eating habits with our Food Log.

3. Exercise progress – The foundation of exercise is movement.  Everybody squats, lunges, pushes, pulls, bends, twists and walks.  That’s it, simple.  All the rest of the variables (what exercises/drills, how much, how often, how intense) depend on your ability level and specific goals.  One key point is to continuously challenge your body, keep it guessing and force it to change and adapt.   People’s biggest mistake is doing the same exercises every week, every year and then wondering why their bodies havent changed.  Our bodies adapt quickly, so it is important to challenge yourself with new routines every 3-6 weeks.  Work hard, mix it up and reap the rewards! More exercise articles here.

4. Increased Recovery – Most people live in front of a computer, driving a car or sitting in front of the TV.  So, when you start to move, you are going to have some soreness and minor aches.  If you are a more seasoned athlete, then you will need to learn recovery techniques to speed recovery and improve performance.  Some simple recovery techniques include proper warm up (preventative), corrective exercise, ice, massage, self myo-fascial release, contrast showers, time off, and proper nutrition.  Utilizing these techniques helps people progress faster than they ever thought possible.   Download our Recovery Techniques here.

5. Guidance and Accountability – There are very few people who can set a goal, execute and stay on track by themselves.  When you start a program it is important to get good advise and to have a support group that is dedicated to your success.  Most of us can be lazy, lose focus, and come up with a variety of excuses to stop, postpone or procrastinate.  A good trainer, coach or workout partner is there to hold you accountable to the goals that you have set.

So there you have it.  5 Proven techniques that are vital for any fitness plan.

We hope this helps you develop your foundation and makes this year your best ever!

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition, Recovery Tagged With: eat healthy, exercise, exercise recovery, factors of fitness, fad diets, foundation of fitness, goal setting, goal setting for weight loss, how to eat right, how to get stronger, how to start an weight loss plan, how to start exercising, Nutrition, recover from exercise

A Food Diary Can Accelerate Your Weight Loss!

January 5, 2010 by ptpt 4 Comments

After training for twelve years and dealing with thousands of people, I know one thing for sure.

People that are conscious about eating healthier get amazing results!

According to a new study found in the American Journal of Preventive Medicine, dieters who kept a food diary lost an average of 18 pounds in 6 months while dieters who didn’t only lost 9 pounds.

That’s twice the results!

I’ve seen it time and time again.  People want to lose weight, but fail to get honest with themselves.  Keeping a food diary has many benefits:

  • You see exactly what you eat and drink
  • You can see patterns in your eating habits (good and bad)
  • You can see weaknesses in your nutrition
  • You become conscious of what you are eating
  • and much more

If you are serious about transforming your body, then you HAVE to keep a food diary.

Check out IR’s Simple Tips to Start Keeping a Food Journal

Download a Weekly Meal Journal  worksheet to get started!

So print out a week’s worth of sheets, document your eating habits and feel free to ask us questions.

We are here to help!

Need a little assistance and accountability logging your food?

Schedule a Free Trial with a member of our IR Training Team today!

 

Filed Under: Blog, Mental - Mindset, Nutrition Tagged With: Diary, Dietetics, eat healthy, eating habits, eating journal, food, food diary, food journal, habit, Nutrition, nutrition diary, nutrition journal, obesity, Preventive Medicine, Study Finds, weight loss, Weight Losses, Weights

How to Eat Right on a Budget

October 27, 2008 by ptpt 1 Comment

You can eat healthy on a budget!One of my main concerns when I started to eat right, was that I was going to have to dish out more cash to eat foods that probably didn’t even taste good. I thought my budget wouldn’t be able to provide for the eating I wanted.

Wrong!

> For more information on How to Eat Right on a Budget <

One of the first things I learned was that everyone has a number of nutrient levels our body wants and needs to fufill everytime we eat.

Not eating right or “eating a well-balanced meal” (I’m sure you’ve heard that phrase before) causes our bodies to say “Hey! were missing x and y-factor, etc.. keep eating something.. anything… until we get it!”

That’s where sugar cravings come from.

Too much sugar and the body gets thrown off balance.

The chemicals in processed foods has the same effect on your body.

Yuck!!

One of the first things I noticed when I learned to eat right, was I was able to eat more often (5-6 times a day) but I was eating A LOT less than before.

All my cravings we gone and I no longer spent money on food I didn’t need (such as ice cream, gronola bars, etc.), nor did I feel like going out to eat (when I did it was only to socialize and I normally ordered something very light).

This densely nutritious food was doing my body right, and it was shrinking my total budget for health.

Now after almost an entire year of living this way, I have not been sick once.

I was so happy to find myself not spending my budget on doctor visits, antibiotics, and cough medicine.

So the price of how to eat right on a budget is: changing some lifestyle habits, adjusting your budget toward healthy food choices, learning more about eating healthy for your body, and throwing out all the garbage in your cabinets.

The return on that investments is: looking better, feeling better, and moving better without breaking the bank or budget.

(Whether your eating right or eating wrong…imagine what you will look like, feel like, and move like in twenty years…that is great motivation!)

Like “How to Eat Right on a Budget”? Leave us a comment….

Innovative Results’ Orange County Personal Trainers have the knowledge and techniques to teach you how to real your fitness and health goals.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Nutrition Tagged With: Balanced Meals, budget, budgeting, Criticism Of Fast Food, Dish Out, eat healthy, eat healthy on a budget, Eat More, eat right, eat right on a budget, eat well, Food And Drink, healthy diet budget, healthy living, healthy meals on a budget, healthy recipes budget, healthy recipes on a budget, healthy snacks on a budget, how to eat right, how to eat right on a budget, nutrition budget, Nutritious Food, Physiology, processed food, Well Balanced Meals

A Personal Trainer in Irvine Experience With Holistic Nutrition

October 27, 2008 by ptpt 1 Comment

I am a personal trainer in Irvine, and the majority of my journey in Holistic Nutrition happened by chance.

I was always aware of “organic” food and the fact that fast food was bad for your body.

I didn’t experience holistic nutrition as an option until, I was faced with some incredible challenges.

In December 2007 I traveled out of the country and due to the changes in climate, travel, sleep time and food, I got extremely sick when I came back to Irvine, California.

This scared the hell out of me because I didn’t have health care insurance, and I’ve never in my life felt so sick and terrible before.

Fortunately, with the guidance of some vegan/microbiotic friends, and studying, I followed some simple steps that not only had me rebound in a few short days.

It also helped me lose a lot of weight and feel absolutely incredible!

The 5 Simple Steps to eating healthy were:

  1. NO refined sugar;
  2. NO dairy;
  3. NO meat;
  4. NO caffeine
  5. NO processed foods.

After how incredible I felt, it was hard to go back to my old diet.

On some occasions, I tried to and my body made sure to tell me!

The best part about eating like this was in just a couple weeks I lost 8lbs of fat and 2 inches off my waist!

Aside from eating fish and egg whites, I stuck to holistic nutrition plan.

It was a simple, easy-to-remember start to my incredible journey and creativity with nutrition!

Like “A Personal Trainer in Irvine Experience With Holistic Nutrition”? Leave us a comment….

Personal Trainers in Irvine at Innovative Results can teach you how to feel better by incorporating the right nutrition for you to be healthier and feel better every day.

Filed Under: Blog, Nutrition Tagged With: A Personal Trainer in Irvine Experience With Holistic Nutrition, Care Insurance, eat healthy, eating better foods, Fast Foods, Food Science, holistic, Holistic Nutrition, holistic nutrition advice, how to eat better foods, irvine, Nutrition, nutrition advice, Nutrition Plan, orange county, organic food, personal trainer, personal trainer in irvine, quality food diet, Right Nutrition, Self Care, Simple Steps, Weights

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

 

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