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Eliminate Stress With 21 Ways to Make This Day Your Best Day Ever

November 16, 2015 by Jessica 2 Comments

enhanced-buzz-8548-1367336827-9Jump-start that “Next One Best One” mentality by setting yourself up to have the BEST DAY EVER.

Tweak your morning routine to make your day healthier, happier and overall more fun!

Don’t Hit Snooze: No matter how tempting, or cozy your bed, resist the snooze button. Multiple “snoozes” will actually make you more tired and delay your positive mindset for the day ahead.

Get in a Sweat Sesh: Morning workouts can help boost your energy (and metabolism) through the day.

Breathe: Before you jump into the hustle and bustle, take a moment to breathe – A couple deep breaths will help you feel more balanced and ready to start the day of right (Check out these 11 Breathing Techniques to help relax your body, calm your mind and reduce stress).active stretching

Stretch: Sleeping can lead to stiffness, so take a moment to stretch out those kinks.

Or Do Yoga: Even a 10 minute series will boost happiness and release muscle and joint tightness before you start your day. Looking for a great Active Stretching series? Check out IR’s New Active Stretching class at 7:30am every Tuesday and Thursday.

Drink Coffee: Careful not to overindulge, but a good Cup O’ Joe in the morning can improve memory, help muscle pain, keep you regular, and increase endurance.

But Skip the Sugar: Added sugars can increase belly fat, and actually harm your immune system.

Have Everything Ready: Making getting out the door a hassle-free breeze. Pack your purse, gym bag or briefcase the night before.

Bring Your Lunch: A great way to save on money and calories, prep your meal and bring a lunch to work.

Drink Water: Keep your mind clear, skin feeling fresh and even boost your metabolism by staying hydrated all day.

Listen to Music: Playing your favorite tracks while you get ready can have you energized and excited to greet the day ahead. Plus your super sweet dance moves will have you burning calories.noel jimenez Aaron Love Aaron Guyett Lieberman

Smile: Start the day off feeling positive, and maybe brightening someone else’s day with your pearly whites! A smile can actually boost your mood. (Watch the Power of the Smile)

Eat a Balance Breakfast: Start your day off with a nutrient-filled breakfast and you’ll be more likely to maintain that healthy eating all day/

Focus on Fruits and Veggies: Clean eating can help naturally detox and re-energize your body.

Sip Smartly: Enjoying a smoothie or green juice can be super refreshing, but be smart. Many of those pre-made juices can be full of added sugars and calories. Try your own recipe!

Boost your Immunity: If you’re feeling under the weather, load up on some extra vitamins and minerals! Try a TraceMinerals PowerPak for that extra boost of Vitamin C.

Make Your Bed: It may seem like a waste of time, but taking a minute to tidy up your bed will make you’re home feel more welcoming. Not too mention make your bed much more inviting after an amazingly productive day.

Wait to Sign Online: Give yourself time before checking your email, especially social media. That is the last thing you need to add stress to your morning.new-years-resolutions-tips

Make a To-Do List: If you’ve got a lot on your plate, or you just want to make sure to designate some “me-time”, write it all down. A to-do list will help you feel organized and accomplished.

Don’t Freak Out: Remember, even the most busy and stress-filled days will come to an end.

Give Yourself Some Love: Positive Affirmation time! Look in the mirror and remind yourself that you are smart, talented, and gorgeous!

Next One, Best One!

Source: PopSugar for Full Article

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset Tagged With: Active Stretching, breathing techniques, change, costa mesa gym, Eliminate Stress, Endocrine System, Feeling, fitness challenge, goal setting, healthy living, Innovative Results, Make Your Day, Morning Workouts, performance project, Productive Days, Reduce stress, Snoozer, stress, Stretching, Stretching Class, Sympathetic Nervous System

How Long Should I Workout?

July 23, 2013 by ptpt 2 Comments

More isn’t always better.just-tired

People have to get over the mentality that if they work out for longer they are going to get in shape quicker.

Because it simply doesn’t work that way!

If you want great results, your workouts shouldn’t last more than an hour.

It is about being efficient in the gym and optimizing the time you spend there because the hormones that our bodies produce work to our advantage when we keep our workouts under 60 minutes and can actually hinder our progress when we go over.

When you start training, your body will boost testosterone levels significantly and around 30 minutes into your workout, testosterone levels in your body will peak. By about 45 minutes, your testosterone levels are returning back to normal.

So if your workouts go over 60 minutes in length, you hormones are no longer helping you build muscle and burn fat. Your body is instead producing more cortisol, which breaks down muscle tissue, reduces protein synthesis, and increases body fat storage.

Your body begins to fight against all of the hard work you are doing!

Plus let’s face it…We lose focus!

You can’t push yourself to go all out for very long!jessica squat

So instead of lifting heavy one set and wandering around the gym for five minutes “resting,” why not stay focused and get some high quality work done while your hormone levels are helping you build?

Here are some tips to help you get the most out of your workout while keeping it to under an hour.

The best way to get the most out of a 30-45 minute workout is to use compound movements, lift heavy, challenging weights, mix up your rep tempo and vary your rest periods.

By lifting heavier with compound movements, you will maximize your testosterone response and help your body better synthesize protein to build muscle.

AKA you will build more fat burning muscle tissue and look leaner!

And to get even more out of every rep, play with your tempo especially on the eccentric portion of your lifts (when the muscle lengthens).

For example, take 5 seconds to lower down into the squat.

That eccentric portion of a lift is where you can cause the most muscle damage.

Research suggests that more protein synthesis happens after lifts with an emphasis on eccentric training.

So focusing on the eccentric lift will cause bigger and better strength gains while spending LESS TIME IN THE GYM!

time_clock_1Also, while so many of the muscled guys and gals around the gym spend just as much time lifting as they do resting, long rest intervals may not be the best way to maximize your growth hormone response, a hormone that increases protein synthesis and muscle mass.

Short rest intervals have been shown to create a strong growth hormone and testosterone response. Short rest intervals actually increase growth hormone levels higher than longer rest intervals.

However, that doesn’t mean you should just bust through every workout with as little rest as possible.

High intensity exercise does raise cortisol levels and longer rest intervals do allow for more complete recovery, which can allow you to be able to work harder on each round.

Make sure to VARY your rest intervals. Use rest when it’s needed and shorten it when your goals don’t require it!

So stop wasting your time in the gym doing non-efficient workouts. Don’t worry that you need at least two hours to get any real work done and get yourself closer to your goals.

Work SMARTER not LONGER!

You shouldn’t ever need more than an hour in the gym!

So next time you think, “I don’t have time to go to the gym.” THINK AGAIN!

Need help developing the right exercise plan for your goals?

Fill out the form below and let’s get you started with a free trial!

Innovative Results has been recognized as the #1 personal trainers in Orange County and their new gym is completely off the hook! If you’re an active person, looking for a change of pace, then you have to cut out some time to check this place out.  Cool place, great people and incredible workouts!

Filed Under: Guidance - Coaching - Support Tagged With: 30 Minutes, 45 Minute, 45 Minute Workout, Androstanes, Bodybuilding, Boost Testosterone Levels, Cortisol, Eccentric Training, Efficient Workout, Endocrine System, Growth Hormone Levels, Growth Hormone Treatment, Hormone, Hormone Levels, Increase Body Fat, Medicine, Neuroendocrinology, Physiology, Sex Hormones, Testosterone, Testosterone Levels, Workout Go

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

 

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