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Motivation: The Three Steps to Success – Explained By Innovative Results Fitness Coach

August 3, 2015 by Jessica 1 Comment

Motivation
By Madison Murphy

Motivation is such an important part of everything we do. Whether it’s getting out of bed in the morning or working out, there’s something inside that motivates you. At Innovative Results we break motivation into three parts: present self, goals, and reason.

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Present Self is an honest evaluation of yourself right now which includes
• Body measurements
• Fitness measurements
• Athletic measurements
• Mindset

How are you right now? Be honest but not judgmental. You have already evaluated yourself, at least somewhat, and decided to improve you quality of life by coming to Innovative Results. Motivation starts by evaluating your Present Self.

Goals are an awesome way to get motivated. They give you something to constantly work towards and look forward to. At Innovative Results we make S.M.A.R.T goals:
• Specific810 step
• Measurable
• Attainable
• Realistic
• Time Bound

You set goals after you honestly evaluate yourself presently to keep working hard and stay motivated. If you set goals and determine to reach them, then you accomplish what you are striving for.

Reasons are why you want to accomplish the goals you set. It’s important to have reasons why you want to achieve your goals to be clear that you really want what you say you want. Some of the reasons why people are motivated to train at IR are:
• Improved quality of life
• Increased fitness
• Increased functional strength
• Reduction of weight/body fat

While it may seem that motivation is term that is hard to define, by dividing it into three sub parts, it becomes much clearer. Knowing that: Present Self, Goals and Reasons are all components of motivation gives you tools to accomplish your goals.

Want to read more from Coach Madison?

Check out – Adjusting the Intensity of Your Workouts to Produce Better Results

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Looking to train with Fitness Coach Madison Murphy or one of our other motivating fitness coaches, fill out the form below for your free trial.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset Tagged With: Body fat, Body Measurement, change, Cognition, Costa Mesa, costa mesa gym, Evaluate Yourself, exercise, Experimental Psychology, fitness, Fitness Measurements, goal, goal setting, goals, healthy living, Human Behavior, improve, Improves Quality, Innovative Results, Madison, Madison Murphy, Measurement Fitness, motivation, Motivational Theories, orange county personal trainers, present self, reason, Result Fitness, self, setting goals, Stay Motivated, Three Step, weightloss

Avoid Being the Victim of Holiday Weight Gain this Year

October 14, 2014 by ptpt Leave a Comment

By: Aaron Guyett

Let’s face it, the Holidays are scary for people trying to lose body fat, get stronger, feel better, and move better, and Innovative Results wants to help you continue to improve this Holiday season!

Let’s ambush the Holidays this year instead of having the Holidays ambush us!! Say “NO” to unwanted holiday weight gain 🙂

Let Innovative Results partner with you toward your next achievement, big or small.

Take two minutes to read this and five minutes to fill out the information below, and set-up your free trial with us, to be WAAAY MORE LIKELY to make it through this Holiday season without gaining body fat, AND Actually LOSE unwanted pounds, increase energy, gain strength, feel better, and move better!! (Source: Summary of Recent Goals Research(PDF here: Gail Matthews Written Goal Study Dominican University), by Gail Matthews, Ph.D., Dominican University, this is in reference to writing down goals and having accountability for your goals.)

Innovative Results is completely focused on improving the quality of life for our clients and our community. Let us help you improve your quality of life starting today!
brooke griffin
We have been around since 2005, and our trainers have over 50 years of collective experience and education. We get better every day to help you improve.

Why is improving your quality of life important to you?

Once you come up with your why–the how and what is easy.

It is obvious from the first moment you train at Innovative Results that we believe in you, and we believe in your improved quality of life. Beyond our incredible in-house workouts, we want to help you on a deep level with all aspects of your fitness and health improvement:

• Nutrition Planit-will-hurt
• Hydration Plan
• Stress Reduction
• Sleep Plan and Circadian Rhythms
• Motivation
• Support
• Goal Setting
• SMR and Stretches
• Outside Workouts

The best way for me to help you is for you to take a moment and establish a SMART Goal to end this year on the best note you can.

 

smartgoalsHere is how the SMART Goal works:

S-Specific (who, what, when, where, how, and why)
M-Measurable (How will you know when you are done.)
A-Attainable (Is this goal realistic? I can help with that if you are not sure.)
R-Relevant (How does this fit into your life now?)
T-Time-bound (When will you achieve your goal? What’s your deadline?)
Fill out the form below, or send an email with your SMART Goal to info@innovative-results.com, and we are overjoyed to walk this out with you over the next few months!

Filed Under: Blog, Mental - Mindset, Testimonials Tagged With: Costa Mesa, costa mesa gym, diet, exercise, fitness challenge, Gail Matthews, Gain Body Fat, Gain Strength, goal, goal setting, healthy living, Holiday Seasons, Holiday This Year, Holiday Weight Gain, Improves Quality, Innovative Results, Losing Body Fat, motivation, Movement - Exercise, orange county personal trainers, personal trainer, Weight Gain, Writing Goals

The Longest 20 Minutes Of Your Life: IR’s Battling Rope Challenge

January 21, 2014 by ptpt 2 Comments

slack ropes Its always important to have a goal, a race, an event or something that motivates you train consistently and with purpose.  Without a reason to show up, working out can easily get pushed to the back burner and fall out of habit.  That’s why we have created a series of challenges throughout our gym and encourage our members to test their fitness level regularly.  One of our favorite challenges is the 20 minute battling rope challenge.

Using a 50′ long, 1.5″ poly cotton blend rope, we perform the alternating wave drill for 20 minutes.  The waves must travel all the way to the anchor point and you cannot stop for the duration of the test.  Simple.

It is difficult, yet safe.

Simple, but effective.

And when people try the ropes for the first time, 20 minutes of continuous work seems impossible.

battling ropes

The battling ropes are challenging, but you can quickly adapt and develop the work capacity to handle long durations of work.   This is perfect for athletes that need to perform for long periods of time, like wrestlers, grapplers, fighters, swimmers and other athletes that want to develop endurance in their grip, arms and shoulders.

Here is a simple training program that we have used multiple times to help people develop the strength, endurance and mental toughness needed to complete the 20 minute Battling Rope Challenge.  There are only two days of training per week and this can be added to most other exercise programs.

Battling Rope 6 Week Workout Plan

Week 1shane 20 min ropes

Mon – 60sec ON, 120sec OFF X 12

Fri – 10sec ON, 50sec OFF X 12

Week 2

Mon – 90sec ON, 90sec OFF X 10

Fri – 15sec ON, 30sec OFF x 16

Week 3

Mon – 120sec ON, 60sec OFF X 8

Fri – 20sec ON, 20sec OFF X 20

Week 4

Mon – 4min ON, 45sec OFF X 4

Fri – 30 ON, 15 OFF X 24

Week 5 kevin-battling-ropes

Mon – 8min ON, 30sec OFF X 2

Fri – 40sec ON, 10sec OFF X 20

Week 6

Monday – 16 Min ON X 1

Fri – TEST – 20 minutes straight!

We have done this time and time again with our members, our athletes and our coaches.

Conquering this challenge will build a high level of fitness, work capacity, confidence and mental toughness.  So keep us posted on your training and let us know when you achieve the 20 minute mark!

Interested in learning more about the battling rope system and how it can help you reach your goals this year?

Fill out the form below, and one of our award winning coaches will help you get started.

Innovative Results was voted #1 Gym and Personal Trainers by MYFOXLA’s Hotspot.  Their unique programming supports Orange County’s active lifestyles.  Perfect for all of you hikers, bikers, surfers, skaters, mountain bikers and other outdoor enthusiasts.

Filed Under: Blog, Movement - Exercise Tagged With: 1 Gym, 6 Week Workout, Athlete, battle rope exercises, battling ropes, Costa Mesa, fitness challenge, Fitness Level, goal, Innovative Results, john brookfield, Poly Cotton Blend, Ropes, Simple Train, training, Training Programs, Week Workout Plan

When Your Plan Fails, Will Your Mindset Be Strong Enough Carry You to Victory?

August 21, 2013 by ptpt 6 Comments

Have you ever run a race?race picture

What would you do if your music shut off 6 miles into your half marathon and you’d always been dependent on your music to keep you going?

Would you just give up?

Or would you have the mental toughness to not give up?

Unforeseen circumstances can arise during competition. Circumstances that you can’t directly prepare for but circumstances that can hinder your success no matter how physically prepared you are.

It all boils down to mindset.

How strong is your determination to succeed even when things start to go wrong?

And sometimes you don’t know just how strong you are until you are tested.

This past weekend my client, Jodie, and I ran a half marathon. It was Jodie’s first and she’d been training hard for months.

She’d logged the miles and lifted weights to get stronger. Her body could handle the 13.1 miles.

We started out at a great pace. She was looking good and relaxed. We were even having some fun poking each other and pointing out all the people running in costumes that we passed.

Her running looked so smooth as the miles went by that I was almost sure we were going to finish earlier than we’d told her husband and daughter to get there.

And then around mile 6, Jodie’s fully charged, brand new iphone, shut off.

Just like that, her music was gone. The motivation she’d used to log in mile after mile for the past few months was gone.

I could see the devastation wash over her.

But she kept going. Mile 7….Mile 8….Passed. And she just kept going.

Her body began to hurt and with no music to distract her, she became focused on the pain.

She told me, “Something’s not right.”

But she kept going.

And then we hit a hill…We hit a hill a mile longer than planned for.

A hill a mile longer than planned for, a body in pain and absolutely no music to distract her.

Could you mentally charge up that hill? Or would just be done?

Jodie took on the mammoth of a hill and while we didn’t end up finishing before her husband and daughter got there, she finished strong.

Jodie made it through because of her MINDSET.

The question is “Would you?”

Innovative Results is committed to improving the quality of life for people in Costa Mesa and the surrounding communities.  Our fitness training programs have helped thousands of people lead healthier, more active lifestyles.

What can we do to help you this year?

 

Filed Under: Mental - Mindset Tagged With: Be Stronger, competition, D Log, Finish Strong, Games, Get Strong, goal, Harder, Jodie, Lifting Weight, Long-distance Running, marathon, Mental Toughness, Miles Go, Mindset, plan, Plan Falls, Racing Pictures, Sport Of Athletics, sports, training, Was Training

Ladder to Fitness Goals

January 4, 2010 by ptpt 3 Comments

elephantBreak down your goals into bite size pieces.

You have all heard the story about “How to eat an elephant,” right?

This is the same technique, but for your fitness goals in the gym. Grab a partner (it is always easier to accomplish something with someone than by yourself, right?), measure your current fitness status for what you want to achieve, and then set a SMART Goal. Your action is to perform the partner ladder on the exercise you are choosing for your goal. For Example: If your goal is to do 10 pull-ups, then you will to ladders of pull-ups. In a short period of time you should be at the level of strength needed for the performance of 10 pull-ups.

Ladder: Perform 1 rep and then rest while your partner performs 1 rep, then perform 2 reps, resting while your partner performs 2 reps, and so on until one of you can no longer do any pull-ups. Repeat this multiple times per week or even day for faster results. Enjoy!

Here are a few of our great clients performing this style of training on a multitude of their chosen exercises!

This is a link to one article on the ladder exercises.
Become a fan on Facebook or give us a call if you have any questions.

If you live in Orange County and are Interested in Visting IR’s Gym, simply fill out the form below and one of our personal trainers will contact you to schedule your FREE Trial!

Filed Under: Blog, Movement - Exercise Tagged With: exercise, fitness, goal, Ladder

Goal Setting – How To Write Goals And Then Accomplish Them by Innovative Results Founder and Owner Aaron Guyett

July 15, 2009 by ptpt 29 Comments

Goal Setting – How To Write Goals And Then Accomplish Them

Ouch!

What was that?

I was five and my friend, Doug, was four.

We were playing a fun game of Army at a construction site right across the street from my house.

I got hit again, and so did Doug.

We didn’t have any real weapons—what was that?

I looked down and saw the clump of exploded dirt that created the pain.

…dirt clods.

I wonder if the wise person that said, “If you fail to plan, you plan to fail,” demonstrated and taught a strategy to plan, or did he just say, “write your goals down.”

I have been in the goal-setting and success-achieving business since I first had a dirt clod war with the neighborhood hooligans.

I was only five.

But I understood that if I didn’t plan correctly, and follow through, my friend Doug and I would have been clobbered by the bullies.

Now, so many years later, I still have that dirt clod victory and many more victories (and failures), helping me prepare for the win.

How to write goals – Here is my educated, experienced, and simplified process to boost you toward improved quality of life:

Goal Setting With Smart Goals1. Write out SMART goals (Specific, Measurable, as if you have Achieved them, Realistic, Time-based)

2. Use highly motivational and emotional reasons to succeed

3. Kill your old, bad habits completely and forever

4. Create new, good habits as action items and do them consistently until they become old, good habits

5. Do it now!

Writing SMART Goals really allows you to create a perfect environment mentally for your success.

Being Specific will create a definitive approach to what you need.

Without measuring, how do you know if you succeeded or failed?

As if you already achieved the goal is a method to create the proper neurological flow for success—it is essentially the opposite of saying, “I can’t.”

Realistic keeps you from failing every single time.

Lastly, time-based ensures you stay focused until you complete the goal.

If you can tap into your emotions, your goal-attaining career will sky rocket.

It is said that emotions are the number one selling point for any product or service.

blog consequencesGet emotional, and get it done.

This coupled with other motivational drives will create passion to complete your tasks or action items used for your goals.

Your old habits are exactly why you are the way you are, so if you keep them, you will stay the same.

This also means if you go back to them you go back to the person you are.

If you are reading this, you do not want to be where you are (on some level).

If it is your eating habits, kill the old ones, and create new good habits.

These new habits have to be inline and create success for you in your goals.

Just doing the new habit is okay, but doing it with consistency and discipline for a long enough period of time is the key to your success.

no elevator to success you take stairs, goalsI once made a video on the secret to success, and it proclaimed action as the secret.

This is true, these new, good habits are your action steps.

Consistency in this action is what will not only bring you to your success, but will create that success for the long term.

In the Marine Corps, I was put into situation after situation during combat, and the one thing that kept us victorious, was our insane adherence to repetitive training.

Now do it.

Do something for your success before you read any further.

Once you have these 5 steps down, there are many other ways to contribute and speed up your goal conquering. Read these entries on Innovative Results for additional support, but only if you have the above 5 steps down!

 


 

Goals, Improve Your Habits at Innovative Results - The Orange County Fitness PlaygroundBelow is an example for you to use, if you’re still unclear as to how to perform this method.

Goal written with SMART method:

I have been victorious in this dirt clod war between the neighborhood bullies with Doug in the next 10 minutes.

Reason (emotional and motivational):

I do not like losing.

I don’t want to be hurt or killed.

I love winning.

I will save the neighborhood from their torment.

Old Bad Habit:

Standing there while I get pelted with dirt clods.

New Good Habit (action item):

Having Doug collect as many dirt clods as possible.

Me throwing the dirt clods at the bullies as fast as I can.

When I get tired we will switch positions.

Old Bad Habit:

Letting the bullies pick on me and win.

New Good Habit(s):

Not letting the bullies pick on me.

Being victorious.

Not giving up or failing.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset Tagged With: Action Item, bad habit, Behavior, Emotional, Emotional Reasoning, Games, goal, goal setting, Goal Writing, habit, Human Behavior, Improves Quality, Intimate Relationship, Karma, Learning, motivation, Smart Criteria, Smart Goals, Social Actions, Worst Habits, Writing Goals, Writing Smart Goal

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Innovative Results

2925 Airway Ave. #J
Costa Mesa, CA 92626

*Located just off Redhill, behind the John Wayne Airport

Contact Us – info@innovative-results.com

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

 

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