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7 Simple Ways To Reduce Stress at Work

February 9, 2016 by IR Staff 1 Comment

kid_laughing1Many of us are running pretty hard these days.  From the minute we wake up until the moment we go to sleep, many of us are constantly on the go, thinking, doing chores and getting stuff done.  We stare at our phones, computers and televisions constantly, never truly giving our brains a chance to reset, recharge and process everything that is happening around us.

The following tips are geared towards reducing stress, giving your mind a break and helping you become a happier, healthier person.

9 Simple Ways to Reduce Stress at Work

1 – 10 seconds – Laugh

Laughing is one of the best ways to combat stress.  Read, watch videos, join groups on Facebook, subscribe to websites or just hang out with good people that make you laugh.

2 – 5 minutes – Breath

Lay on your back in a quiet, comfortable place.  Place your hands on your belly button.  Inhale through your nose, raising your belly button and then exhale slowly through your teeth.  The key here is to focus solely on your breath for 5 minutes.  If your mind wanders, just bring it back to your breath and maintain this for 5 minutes.

garret meditation3 – 10 to 20 minutes – Guided Meditation

There are a ton of great free apps that you can download on your phone.  Find one  that you like and simply plug in, put your headphones on and follow the instructions.  This is a great way to give your mind a break from your busy day.

4 – 30 minutes – Go for a Walk

This is one of my recent go to activities.  There are a bunch of trails, sidewalks, parks, beaches, and other options all over southern California.  Just getting outside and walking for 30 minutes is a great way to get your body moving and reset your brain.

5 – 45 minutes – Take a Nap

Sometimes, you just need to close your eyes for a few minutes in the middle of the day.  Its great for your health and also another way to give your brain a rest.  Throw a quick cat nap in there every once in awhile.

4 – 60 minutes – Move Around

Some people lift weights, others do yoga…the key is to find something that you enjoy and simply get your body moving a few times each week.  Whether you join a gym, hire a trainer or simply do a few things at home, getting your body moving and improving its function yields physical and mental dividends.

back bay trail5 – 2-3 Hours – Go to the Beach, Hike, Get Outside

If you have a few hours available, we’d recommend getting outside and enjoying the world around you.  Hike, surf, cycle, paddleboard, climb, play sports… the combination of getting outside and purely enjoying yourself for a few hours is one of the most stress relieving things you can do for yourself.

6 – 1 Day – Take an Adventure 

If you have a day to kill, maybe its time to take a short mini adventure.  Go camping, snowboarding, explore in the desert, go climb a mountain or just go exploring to a place you’ve never been.  The key here is to just get away and shut down  for a day or so.

garret wilcheck7 – 3 Day Reset

Really want to reset and get away?  Take a trip, where you have no cell reception and just enjoy yourself.  Get off the beaten path, hike into the hills, camp by a stream, surf on a quiet beach or just go sit under a tree and chill.  This might be needed once a quarter, twice a year or just a planned trip every year.  The key is to unplug, get away and just relax.

We can all get sucked into the vortex of work, chores, etc, but in order to truly be happy and healthy, we need to figure out ways to enjoy our life.  Some might be a 5 minute vacation, while other times we might disappear for a few days and reset.  Try to incorporate some of these simple ideas into your week and let us know how it goes.

Did you like “7 Simple Ways To Reduce Stress at Work”? Leave us a comment and share this article with your family, friends, and coworkers.

Here’s a few other posts you might enjoy…

5 Ways to Snap Yourself Back Into a Good Mood

Top 10 Places to Get Outside in Orange County, CA.

11 Mini Vacations That Fit Into Your Busy Schedule

If you are ready to improve your quality of life with Innovative Results Active Recovery Class, schedule your free trial below.

Filed Under: Guidance - Coaching - Support, Mental - Mindset Tagged With: 3 Hours, 30 Minutes, 45 Minute, Busy Day, Combat Stress, Following Tips, Minute Vacations, Reduce stress, Reset Your Brain, Slow Movement, stress, Take Day

10 Worst Weight Loss Tips, You Might Be Using, That Can Actually Cause Weight Gain

December 21, 2015 by ptpt 1 Comment

810 stepThe daily flood of “drop pounds fast” fitness tips may actually be causing weight gain.

PopSugar recently put together a list of 10 do-not-follow tips, and we could agree more!

Do any of these 10 worst weight loss tips sound familiar?

1. Never eat past 7p.m.
2. You only need cardio to lose weight
3. Weigh yourself daily to stay on track
4. As long as you exercise, you don’t have to watch what you eat
5. Cut out all carbs
6. Skip meals to save calories
7. Drink diet soda instead of regular soda
8. Eat low-fat
9. Keep a pair of jeans that are one size too small for motivation
10. Do sweaty workouts in heated rooms to lose more weight

Read the full article on PopSugar Here, and find out why each of these 10 weight gain culprits made the list of misleading advice.

Thanks for reading, “10 Worst Weight Loss Tips, You Might Be Using, That Can Actually Cause Weight Gain”!

If this article was helpful, leave us a comment, and share this with your family, friends, and coworkers.

Cheers to your improved quality of life, and goal crushing!

 

Do you have a Fitness Goal?

Have you been gaining weight that you don’t want?

Are you looking to slim down and tone up?

Ready to do something about it?

Innovative Results fitness coaches are here to help you focus, engage, and get to those fitness goals.

Fill out the form at the bottom, and one of our motivated fitness trainers will set up your free trial at The Orange County Fitness Playground.

We love what we get to do, and we look forward to helping you improve your quality of life!!

 

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition Tagged With: Cause Weight Gainbreaking, Causes Weight Gain, fitness tips, Following Tips, Gaining Weight, healthy living, Lose More Weight, lose weight, Loss Tips, More Weights, popsugar, secret to weight loss, Weight Gain, weight loss, Weight Loss Tips, Weights

Fitness Center in Orange County Shows You 21 Tips to a Better Night’s Sleep

November 28, 2008 by ptpt 2 Comments

Are you having trouble sleeping?

The following tips can help, whether you are not able to fall asleep, wake up too often, don’t feel well-rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep, try as many of the following techniques below as possible. The tips have helped hundreds of our clients and trainers recover quicker, have more energy, improve their attitudes and lead more productive lives:

1. Listen to White Noise or Relaxation CDs. Some people find the sound of homer-sleep1white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. This has worked wonders for me over the past few months!

2. Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.

3. Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland’s production of melatonin and seratonin.

4. Get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Ever realize how negative and disturbing most tv and news really is? Ever been on a remote vacation (no tv) and experienced how calming it is? Give it a 1 week trial and watch what happens…

5. Read something spiritual or religious. This will help to relax. Don’t read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep. This can add stability and help you grow as a person too!

6. Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary. I gave up my alarm clock years ago and now use a sun alarm clock. The Sun Alarm™ provides an ideal way to wake up each morning if you can’t wake up with the REAL sun. Combining the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc) with a special built-in light that gradually increases in intensity, this amazing clock simulates a natural sunrise. It also includes a sunset feature where the light fades to darkness over time – ideal for anyone who has trouble falling asleep.

7.  Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed. Ive also had people write out their goals, to dos, etc before leaving the office, so it allows their mind to relax, once work is over. Personally, I have been doing this for 5 years, but prefer to do it in the morning when my brain is functioning at its peak. I work out of the house and have a white board in my office…if you use outlook, a planner or your phone to organize that good too.

8. Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11PM and 1AM. Not watching the tube will help most people get to bed earlier…you dont really need to hear Conan’s bad jokes anyway! Spend that time after dinner with your family, a book or something that improves your life!

9. Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.

10. Eat a high-protein snack several hours before bed. This can provide the200140664-001 L-tryptophan need to produce melatonin and serotonin.

11. Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.

12. Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.

13. Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing. Keep it to a minimum.

14. Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep. Im not gonna get too detailed here…everyone can get in better shape and lose weight.

15. Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others. These foods will also hurt your fat loss efforts, when consumed before bedtime.

16. Don’t drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.

17. Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep,

18. Remove the clock from view. It will only add to your worry when constantly staring at it… 2 AM…3 AM… 4:30 AM…Sound familiar?

19. Keep Your Bed For Sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep. Work when you work, play when you play and relax when youre supposed to relax!

20. Don’t Change Your Bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning. Those 3am weekends are killing your productivity all week!

21. Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it.

These habits, and others discussed on this site can completely change your life. Take the time to start using some of these tips for you and your family. They can lead to a healthier body, mind, relationships and a calmer more productive you!

Innovative Results is a Fitness Center in Orange County that provides their clients with not only the best fitness training and nutrition available but also provides their clients with tips and techniques in other areas of their healthy lifestyles.

For more information like this or for a free trial please fill out the form below!

Filed Under: Blog, Recovery Tagged With: Alarm Clock, cant sleep, Circadian Rhythm Sleep Disorder, Fall Asleep, Fitness Center, Following Tips, good night sleep, Having Trouble Sleeping, how to fall asleep, how to get a good nights sleep, Melatonin, Quality Sleep, Restful Nights Sleep, Sleep, sleep better, Sleep Rhythms, sleep through the night, sleep tips, Sleeping Apnea, Sleeping Tips, tips to a better night sleep, Trouble Sleeping

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

 

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