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Grease the Path and Make Change Easier

June 1, 2010 by ptpt Leave a Comment

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.”

Getting in shape, losing weight, gaining muscle or increasing your athletic performance all requires change.  You will need to change your mindset, your nutrition, your workouts, your recovery and your environment.  Change isn’t always easy, but there are some tips that can help you make change easier.

Our team has recently been reading Switch, which is an amazing book about change.  One of the greatest tips I learned was called “greasing the path”.  Greasing the path is a concept that talks about planning ahead and implementing things that will make new habits easier.

For example, have you ever had trouble waking up for a workout?  An example of greasing the path would be to lay out your clothes, prepare food the night before, plan your workout ahead of time, etc.  Bottom line, if you have trouble waking up, try to make the new habit as simple as possible to implement.

I’m not a huge fan of waking up at 4am, but I make sure everything is done the night before.  Coffee is in the machine, clothes are laid out, food is ready to go, workouts are planned, to do list written out and whatever else I need.  I don’t wanna stress, forget something or be rushed out the door.

This is very different than hitting snooze, waking up late, making food, finding your clothes and rushing out the door… that’s no fun and you almost always forget something.

Greasing the path can be used for just about anything, but you get the idea.

It’s a simple tip, but powerful when you are trying to change your habits and improve your life.

Hope it helps!

“We are what we repeatedly do. Excellence then, is not an act, but a habit.”

-Aristotle

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset Tagged With: change, grease the path, healthy habits, how to change, new 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

Are Your Habits Making You Fat?

March 3, 2010 by ptpt 1 Comment

“Failure to plan is planning to fail”

We’ve all heard this quote before, but how often do you apply it?

It can apply to all aspects of your life.  My brother, Brian, helps people plan their financial futures everyday.  He sits down and assesses their current situation, goals, time-line and then applies a program that fits their situation.  After their initial meeting, they meet and talk periodically to see if they need to adjust their plan.  It is a long term plan of attack.

There are people that fail to save. People that constantly monitor their investments. And people that question the plan of attack. All these people drive my brother nuts.

Why does this happen?

I believe it happens because they have lost focus of the long term goal and are caught up by the bumps in the road.

This situation parallels the personal training plans that I set with my clients.

People come to me everyday and want to improve their health, appearance, and self-image.  It is my job to assess their current situation, their goals, the time line and to lay out a plan so they can reach their goals quickly, safely, and efficiently.  I think of it like a partnership.  I am the guide that helps point the person down the correct path.  It is the person’s responsibility to follow my advice, to show up and to implement the habits we’ve agreed will help them hit their goal. These habits include adjustments to their nutrition, management of their time, additional techniques for their recovery, and additions of gratefulness and affirmations to improve their mindset.

Unfortunately, very few people accept these changes.

They resist change.

“Someone brought donuts into the office!?”

“I was busy”

“I made it for the kids”

INSERT EXCUSE HERE: “…                      “

I do understand. Change can throw us all for a loop.  We are creatures of habit.  Every aspect of our life involves habits.

What do you do when you wake up?

Where do you go for lunch?

What do you do after work?

When I am helping someone reach their fitness goals, it always involves change, but I have a secret that can make change easier.

Want to hear the secret about change?

Here are 3 simple ways to change without suffering along the way.

#1 Your goal has to be important! This part cannot be emphasized enough. Your goal has to be specific, and it MUST stir up your emotions.  Your goal has to be important.  Want to lose 40 lbs?  Great, it better be important or the next time they have a fat-filled lunch like pizza, burgers, or buffets-o-pot-luck/leftover-haven you will falter. Don’t even get me started on when you may be tempted by tasty-treats, sugary-snacks, and candied-creations. If your goal is not important, you are going to indulge, period.

#2 Get organized and plan out your week. You’ve got to be prepared every week, or you will get side-tracked.  Think about your average week.  Do you have good food at-the-ready, or do you react and eat whatever is available?  Do you drink water all day long, or do you hardly drink any at all?  Are you rushing around all day, or are you moving through your day with purpose?  The key to losing weight, and feeling great is pro-actively moving through each day, being prepared and ready for whatever life throws at you. To accomplish this, you will need to set yourself up with good choices. Bring a cooler. Get a water bottle. Do whatever it takes, and these preparations will help keep you more consistent during your hectic week.

#3 Keep your eye on the prize! Life happens, and by this I mean life will always be full of things that side-track us.  Work, bills, sleep, stress, kids, family, tickets, flat tires, taxes, etc…  Everyone has a stuff to deal with, but that’s not going to get you to what is important.  The most successful people, stay focused on the goal what is important to them.  They are laser-focused on the things they need to accomplish daily, getting them a little closer to their goal. Sure you may have good days and bad days, but you adapt, adjusting along the way.  You never quit!

Losing unwanted weight, getting in shape for a race, or developing a show stopping physique all require change. Developing a killer body requires consistent effort, and the ability to plan, prioritize, and navigate through your week. It will not always be easy, but it is what is required of you in order to accomplish the goal.

What is your goal this year?  This month?  This week?

Is it important?

Imagine how great you will feel when you accomplish it!

What will you feel like?

What will other people say?

How will these new changes affect your life?

Think about it, and then get out there and MAKE IT HAPPEN!

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset Tagged With: change, good habits, habits, healthy habits, resisting change

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