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9 Common Habits That Are Making You Fat, Tired and Unhealthy

October 15, 2012 by ptpt 12 Comments

We are all creatures of habit and as we look to improve our health, lose weight, perform better, we are forced to assess our daily habits and see what we can improve upon.  Below are 9 common, daily habits that people, including me, do that hurt our progress in the gym and out.  By addressing these and replacing them with healthier alternatives, we can improve our health, increase our energy and look better in the mirror.

1. Hitting snooze. Set your alarm and wake up the first time. One way to make this easier is to understand that we typically sleep on 90 min cycles and come into the lighter stages of sleep every 90 minutes or so. If we wake up on these cycles, we tend to be more alert and wake…versus hitting snooze and waking up in a deeper sleep cycle and being out of it, groggy and upset that we have to wake up.

2. Adding sugars, sweeteners and other flavors to our morning coffee. Adds unnecessary chemicals and calories. Ideally, you would have a tall glass of water first thing in the morning. I typically do this as the coffee maker is brewing. Then, avoid adding a bunch of nonsense in your coffee. Chemical flavors, soy milk, sugars, sweeteners and other additives are horrible for our bodies.

3. Eating cereal, bagels and other starches and sugars for breakfast. Starts the sugar roller coaster that repeats all day to keep energy. Convenient  quick breakfast foods are typically loaded with sugar and are the worst way to start our day. Ideally you would have a breakfast higher in protein and healthy fats, like eggs, avocado, good meats, veggies or similar.

4. Lunch on the Go. Fast foods and quick lunches can add tons of calories and no quality. Ideally you would plan your meals and have yourself surrounded by good, quality foods during the day. Eating at restaurants provides lower quality foods, higher calories and creates too much temptation to eat bad foods.

5. Afternoon coffee, soda or energy drinks. The sugar high and lows, combined with loads of caffeine is an exhausting roller coaster. It not only provide

6. Quick trip to the vending machines, quickie mart or coffee shop pastry, candies and snacks in the afternoon. This craving usually occurs because of habit and low blood sugar levels after a heavy carb laden lunch. Keep raw nuts at your desk and in your car. If you need a quick snack, stick to a small handful of nuts and it will help control your blood sugar levels, as well as providing healthy fats, which are good for your brain, heart and many other systems in your body.

7. Dinner at a restaurant. Dining at restaurants is hard on the waistline, period. Sure, you can make wiser choices, and that’s fine once in a while. Its always better to cook at home with high quality foods. If you are not a cook, don’t worry. Shopping and preparing good foods is something that you will learn over time. We have shopping lists, sample days and many healthy recipes available on our site.

Healthy Shopping List and more

Eddie’s Healthy Tuna Recipe

8. Beer, wine or cocktails at night. The average American drinks 400 beers per year. Considering that 1/3 of Americans don’t drink, that means the people that do, drink at least a couple every night. If you are interested in a healthier lifestyle, losing weight or performing at your best, I would avoid drinking alcohol every night. If you have a couple drinks once a week, no problem, but the daily intake adds up a lot of calories that will pack on the pounds.

9. Mindless snacking in front of the tube. The average American watches 4-5 hours of television everyday. Many of us, mindlessly eat in front of the tube, meaning we tend to eat way more than if we were actually paying attention to what we were eating. Plus, most snacks are worthless calories anyway. Avoid snacking between meals and best to get the sugars and starchy snacks out of the house period.

How many of those 9 habits do you do frequently during the week?

While, we understand that people are not perfect, it is our job to help people live healthier lives and reprogramming bad habits is essential.    Start by assessing your daily habits, then make improvements over time.  Just like any habit, changing it takes focus, consistency and patience over time to make it stick.

So, take a minute and review your day.  How many of these are habits for you?  What do you think is a better alternative?

If you have any questions, leave us a comment or email us directly – info@innovative-results.com.

We are always happy to help!

Innovative Results is committed to helping make Costa Mesa and the surrounding communities healthier, more energetic and active.

Do you believe that improving your fitness, can positively affect all other areas of your life?  We do, we’ve seen it happen and experience it ourselves every week.

Give it a try this week…on us! Try a week for FREE – fill out the form below!

Filed Under: Guidance - Coaching - Support, Nutrition Tagged With: Bad Food, Coffees Makers, Convenience Foods, Cuisine, Eating Cereal, food, Food And Drink, health, healthy diet, healthy fats, Healthy Shopping, Personal Life, Quality Foods, Quick Breakfast Foods, Quick Lunches, Quick Snacks, Snack, Snacking, Soft Drink, sugar, Sugar Substitute, Worst Habits

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

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

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

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