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Out of Shape? Start Here! If you are out of shape, this is the perfect place to get started.

November 3, 2011 by ptpt 56 Comments

These days over 50% of Americans are overweight and out of shape.  Most people spend their days in front of a desk, in a car or in front of the TV.  These sedentary habits combined with a diet of refined sugars and processed foods is a recipe for weight gain and disease.

This probably doesn’t come as a shock to many of us, but the challenge is how to overcome these bad habits.

Where do we start?

We are all creatures of habit.  Don’t believe it?  Try going to bed an hour early, change your pillow, wake up an hour early, try another toothpaste, don’t drink coffee, drive a different route to work, don’t look at your cell phone for an hour, don’t go on Facebook for a day, don’t eat at a restaurant for a week, etc, etc…you get the idea.

Habits are powerful.  The goal should be to replace bad habits with better ones.  Now this is easier said than done, which is why I want to start with your mindset.

Our mindset (how we think, our attitudes, and our input) plays a huge role in our success.  TV infomercials may sell you a dvd set or piece of equipment, we all have gym memberships and a few vitamins, but has this really helped you transform your body?  Probably not.

Successfully creating the body you want starts with your mindset.  At Innovative Results we break mindset down into three categories (Attitude, Motivation and Support).  Lets walk through these categories briefly.

Change, Transformation, Changes next exit, improve your quality of life with an orange county personal trainer

1.  Attitude

Attitude will make or break your success in the gym.  When you think about working out, what is the first thought you have?  Is it positive or negative?  When the alarm goes off early, how do you react?  When you choose to eat healthier food, is it a positive experience or a hassle?   When you don’t feel like being at the gym, how is your workout?

“Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.”

2.  Motivation

Motivation is another vital aspect of a healthy mindset.  This can be summarized by “what you want”, “why you want it” and “recognizing hurdles in the way”.  The key here is to brainstorm on what you truly want to have happen.   Your goal should be important to you and make you a little emotional.

Write your goals down now.Persistence - There is no GIANT step that does it. It's a lot of little steps.

After you have set a goal, the next step is to clarify why you want this to happen.  Lots of people wanna lose weight, but understanding why is critical.  Why you want to change has to be bigger and more important than the obstacles that will surface on your journey.   We have found that the more emotional the goal, the more motivated the person is to walk through the necessary steps to accomplishing their goal.  For example, if a woman is going to stand in a white dress, in front of 600 friends and family members, she is usually more motivated than if they simply wanna lose 5lbs before a trip to Vegas.

Write down why these goals are important to you.

3.Support

Now that you have your goals and your reasons written down, the next step is to think about your current lifestyle.  Mentally walk though your day/week and think about your current habits.

Who do you surround yourself with? What do you read/watch/listen to?

Change is never easy, so it is important to surround yourself with a support system of like minded people.  Friends will unintentionally drag you back into the bar, into ordering deserts or back into bad habits.  So plan ahead and protect yourself from these potential distractions.

Your level of success depends upon the people you surround yourself with and the books you read

Which habits are keeping your from achieving your goals?  This could start with sleep schedule, eating habits, time in the car, time at work, time in front of the tv and more.  Write these habits down on a piece of paper.

The next step is to brainstorm ways to improve your current habits and align them with your goals.  How can you improve your habits or schedule?  You can probably figure most of this out on your own, but if you need advise or outside opinions, feel free to comment on this article and ask questions.  We can always help point you in the right direction.

Write down your current habits and replace them with healthier alternatives.

**Be sure and share these thoughts with people close to you.  When people understand your motivation and your goals, they will be more likely to support you and hold you accountable along the way.  Who knows, you may even motivate them to join you in your journey! 

So, if you are struggling to get started in a workout program, then review this article again, get your thoughts on paper and lets get this party started today!

Our next article will talk about movement and how to get started with a new workout program, no matter what your ability level may be.

So stay tuned!

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset Tagged With: 3 Support, Behavior, Behaviorism, Eat Healthy Food, eating habits, Get Started, habit, Human Behavior, Learning, Little Steps, Mind People, Read Watches, Start Here, Tv Infomercials, Worst Habits

It’s Time For a Change – 5 Steps To a New You

May 9, 2010 by ptpt 2 Comments

Do You Believe Everything You Read in Magazines or Hear on TV?

Get Abs like Brittney Spears

Learn how Jessica Alba develops her perfect Behind

Get Guns the Size of Texas

Just 15 minutes a day….

You’ve all seen it, but do you really believe it?

Unfortunately, most people do believe that these are the real answers that will lead them to the body of their dreams.  The truth is, the models you see in magazines and on tv have been dieting down for weeks and have been working out for years!  This “Do this workout and look like this model” implication is rediculous and it makes people crazy.

So many people I hear, see and work with in the gym want fast results.  They want to do the minimal amount of work, they don’t want to train for years, but they want to look amazing in 4 weeks.

How many infomercials have suckered you in?

The good news is that your body CAN CHANGE QUICKLY, but you have to be prepared to make some changes!

Got a wedding or big event in 3 months?

Going to a class reunion?

Need to fit in a bikini before your big vacation?

STEP #1 Find Your Motivation

Motivation gets you started and keeps you going, so make it count.  Why do you want to change?  The more emotional, the better! The most dramatic changes I have seen recently were from my brides that were training for their weddings.  They were motivated by the thought of looking great on the BIG DAYS!

Write it down and keep it close to you.

STEP #2 Food is FUEL

Americans eating habits are the cause of obesity, period.  If you want dramatic change, then you will need to overhaul your eating habits.  My suggestion is to download our Shopping List, Lean Eating Plan and our Food Log.  You will need to reference these on a daily basis, until you develop new eating habits. Here are three main eating tips to get you started:

1.  Get bad foods out of your house! If they are around, you will eat them.

2. Do not drink calories.  Water and tea are your best choices.

3. Start packing your lunch and snacks.  Having good food ready is your key to success.

STEP #3 The best workout for you is the one you’re not doing

What?  There are two groups of people to address here:

Most people don’t workout at all, so they just need to blow their ass off the couch and do something.  Go for a walk, take the stairs, climb a hill, go for a swim, go for a bike ride, etc.  You can do this stuff before work, at lunch or after work.  The goal is just to start moving.

The other group is the people who are relatively active, but they are stuck in a rut.  They move, but they’ve been doing the exact same workout for years.  I hear it all the time…

“I’ve been running two miles a day for 5 years and I’m just not losing any weight.”

Our bodies are amazing at adapting.  While a simple walk may be tough at first, it will become easier and you will have to change it up.  Most people who workout do the same workouts every week, whether they are in the gym or not.  Gym rats will do the same body part, with the same movements, at the same weight for years!  Runner’s will do the same route, at the same pace…..well, you get the picture.

So, how long has it been since your workout had an overhaul?

Need ideas? Check out this article:

8 Ways to Turbo Charge Your Workouts

STEP #4 Take Some Time OFF!

Everyone these days wakes up early for work, rushes out of the house, scrambles to work, stresses out all day, fights thru traffic, races the kids to activities, shovels food in on the way home, plops on the couch, tries to relax, then can’t go to sleep because they are so busy.  Sound familiar?

You need to take time for yourself.  Time to think or time to allow yourself to recuperate and re energize.  It can be a simple as a walk outside, a book by the pool, a massage, 30 minutes in the garden, an art or craft, a movie, a drive in the car, etc.  The bottom line is that you need to find activities that relax your mind and schedule them into your calendar.

STEP #5 You Need a Support Team

All major changes require a team.  Working out, changing your eating and developing healthier habits are no different.  You need to surround yourself with like minded people to give yourself a fighting chance.  Gather up your friends, family, coworkers and start walking through these steps.  If that doesn’t work, maybe you need to hire a coach or personal trainer to help you develop these new habits.  The key is to find people that will encourage you and help you along the way.

Change does not have to be difficult, you just need to understand that change takes time.  You need to be ready for long term commitment, but also need to schedule short term victories.  Make small changes at first and allow yourself to gain momentum.  As you make better choices, you will naturally start to notice improvements in your body and mind.  Celebrate your small victories and stay focused on your goals.

If you have any questions about starting or changing your program, please let us know.  You can submit questions to the “ask a trainer” box in the upper right of  this page or give us a call.

We are always happy to help!

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition, Recovery Tagged With: change, change routine, eating habits, exercise, healthy habits, healthy living, losing weight, making time for health, motivation, new habits, new workout, setting goals, stress, support group, taking time off, workout

What to do when your weight loss slows down or stops

March 15, 2010 by ptpt 2 Comments

So many people start a weight loss program with good intentions.

They start exercising, eating a little better and thinking about the wonderful results they desire.  The initial “honeymoon” phase is exciting.  Workouts are challenging, its fun to do something new and you seem to be changing and making progress to meet your weight loss goals every week!

“This is incredible.  At this pace, I will be looking good in no time!”

Then, after a few weeks of consistent effort, the results come to a halt!  You’re still working out, but you’re not getting stronger and you haven’t lost a pound this week.

What gives?

Our bodies are incredible at adapting to the stimulus that we throw at it.  Initially running 2 miles might seem impossible, but over time our body adapts and learn how to run a couple miles efficiently.  Your body adapts, gets used to running that distance and doesn’t need to change much to run that distance.

Think of it this way.  If you don’t drink coffee and you have a cup around 5pm, what happens?  Odds are you aren’t going to bed any time soon!  Your body isn’t used to it.  If you drink 3 Starbucks everyday and you have a cup at 4pm, you probably don’t notice anything.  Adapting to exercise is very similar.

If you want to change, you need to keep your body guessing.

When your weight loss slows down or stops, you probably stopped challenging your self and making improvements to your lifestyle.

Ask yourself the following questions:

Is my workout always the same?

Am I using the same weights (or running the same distance) I did last week?

Am I focussed when I workout or distracted?

Are my eating habits consistent with my goals?

Have I been consistently working out, eating good foods and sleeping?

Am I letting urgent things in my life distract me the importance of my health?

Odds are, if your results have slowed down, one (or all) of these answers were not ideal.  Take a step back and think about the last week or two and write down a few things that you could improve upon.  What habits are keeping you from making progress and achieving your goals?  Go ahead, write em down.

Next, its time to throw your body a curve ball.  Mix up your workouts by changing the following variables:

  • Change the exercises you do.  Try new movements or activities
  • Change the resistance.  If you use machines, try free weights or cables.
  • Shorten the rest period between sets.  Stop chatting and get to work!
  • Try multiple movements in a row, without rest.  2-5 movements in a circuit
  • Up the intensity!  Push yourself a little harder than last week.
  • Go to the gym focused.  Each day should have a plan or specific goal. Know why you’re there.
  • Change your environment.  Go to a new gym or run a new route.  Try something totally new.

The key to turbo charging your workouts is to stay on your toes and keep your body guessing.  We are all creatures of habit, but you need to keep mixing your workouts up and trying new things.  So, this week try something new and you will be happily surprised by the wave of new progress and excitement that follows!

Filed Under: Blog, Guidance - Coaching - Support Tagged With: American Television, change, Drink, eating habits, exercise, fitness, health, Keep Your Body, losing weight slower, Loss Program, movement, new routine, no results in the gym, Physical Exercise, plateau, plateau in the gym, slowed weight loss, Starting Exercise, The Biggest Loser, Throw, Weight Loss Goals, Weight Loss Programs, Weight Loss Slow, weight loss stop, Weights

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

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Contact Us – info@innovative-results.com

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

 

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