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7 Ways to Beat STRESS – If You Are Busy and Overwhelmed Try These Ways to Eliminate Stress from Innovative Results

May 24, 2016 by IR Staff 3 Comments

StressIf you are anything like me, it is easy to get overwhelmed and stressed out.

With two kids, a wife, a business, and all of the organizations I am a part of, it is easy to unravel and stress out because my plate seems too full.

Owning Innovative Results – The Orange County Fitness Playground, is rewarding, but it also demands a level of hard work, focused intensity, and patient endurance, just like anything worthwhile.

That being said, running fitness training programs, coaching clients, leading team members, developing an online and community presence, and figuring out all of the tax, accounting, and business procedures to run a successful fitness gym takes time.

Busyness runs rampant in our culture, especially if you are working toward your own personal and professional success, financial security for your family, and setting up your kids well.

Baby smiling in bed with eyes closed and arms out.

Here are 6 Quick Ways To Beat Stress In Your Busy Day:

  1. Breath
  2. Move
  3. Smile
  4. Posture
  5. Help Someone
  6. One Thing At A Time

Let’s take a moment to go through each one, so we can reap the full benefits and rewards found, when we take a moment to de-stress from our busy lives.

1 – BREATH

Try it with me. Take a deep breath, just focusing on the air coming in your nose, and filing your belly. Hold it there for a few seconds, and then release it. Repeat ten times…

Wow! Don’t you already feel better?

For more information and techniques on breathing to reduce stress check out this video: “Stressed? Use This Breathing Technique to Improve Your Attention and Memory, with Emma Seppala”

2 – MOVE

Motion creates emotion.

Those that don’t believe me are welcome to try slouching, frowning, and looking down while trying to be happy, or smile, stand-up tall, put your arms up overhead, look up while feeling sadness.

It is extremely difficult to do.

Get up, stand up tall, move around, and think about all of the things you are grateful for.

Check out this video of Tony Robbins for an in-depth look on why and how motion creates emotions.

3 – SMILE

If you are feeling overwhelmed and stressed, try smiling through it.

It sounds cheesy, but it is amazing the power of our smiles. Try it.

And check out these incredible researched statistics on smiling from a TED talk by Ron Gutman, and our very own Aaron Guyett.

4 – POSTURE

If you are down, check your body…

Chances are, you are slouching, head is forward and slightly down, frowning, and your shoulders are forward and down…you might even want to be curled up into a ball on the ground.

Your posture is powerful to help us remove stress and anxiety, just like smiling and moving.

Check out this helpful TED-Ed video on posture for more benefits.

5 – HELP SOMEONE

Focusing on helping someone else improve their quality of life has an uncanny ability to improve our own quality of life.

It gives us purpose, and not having purpose is often the reason we are stressed, anxious, and overwhelmed.

Enjoy this uplifting video showing the power of helping people to change how we feel.

6 – ONE THING AT A TIME

When overwhelmed, I let it trigger my new habit of choosing just one thing to do.

Often I will ask my daughter to clean up her mess, and she immediately responds with, “that’s A LOT of WORK!”

I answer her by saying two things: “Guyett’s are not afraid of hard work, and what do you do if there is a lot of work, Hannah?”

She always answers with, “We do it one thing at a time.”

For more, read this Forbes article on doing one thing at a time, The Simple Trick To Productivity? Do One Thing At Once

7 – BE GRATEFUL

As study after study shows, it is impossible to be truly grateful and stressed out at the same time.

Being overwhelmed can quickly be replaced by gratefulness.

Watch this TED talk by David Steindl-Rast “Want to be Happy? Be Grateful.”

A quick recap of how Innovative Results beats stress in our overwhelming moments whether we are in the gym or outside of the gym are:

  1. Breath
  2. Move
  3. Smile
  4. Posture
  5. Help Someone
  6. One Thing At A Time

If you liked this article, “7 Ways to Beat STRESS – If You Are Busy and Overwhelmed Try These Ways to Eliminate Stress from Innovative Results” please leave us a comment and share this article with your family, friends, and coworkers.

If you want to have a coach help you in your daily de-stress and improved quality of life through daily exercises, fill out the form below.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Recovery Tagged With: Baby Smiles, Beat Stress, breath, breathing\, coach, coaching, De Stress, Eliminate Stress, Emotion, fitness, Fitness coach, Fitness Coaching, Fitness Gym, Fitness Playground, help someone, helping people, improve quality of life, move, movement, movement as medicine, one thing at a time, orange county, playground, postural improvement, posture, Reduce stress, Running Fitness Training, self-improvement, smile, smiling, stress, Stress Check, Stressing Out, The Orange County Fitness Playground

8 Ways To Get Out of Your Emotional Slump with Innovative Results

May 2, 2015 by IR Staff 1 Comment

Even coaches and leaders get into emotional slumps…and I was in one recently–NOT COOL, and most definitely NOT GOOD if you have people that rely on you!

When in a slump, we must find what matters, and fight for it.

How did I know I was in a slump?

  • Getting up in the morning was a chore, and I didn’t become fully awake, alive, and energized until about 7am, which is THREE HOURS and 15 minutes INTO MY DAY!
  • I felt like I wasn’t productive or high-performing.
  • My training sets were barely finished, and lower performing than the earlier weeks.
  • I craved sugar, beer, wine, and crappy food.
  • Water sounded gross.
  • My time with God and relationships in life felt disconnected or disjointed.

Why did this happen to me?

Not the greatest question to ask in the middle of a slump, unless you want to play the victim, and spend more time in your slump. Taking responsibility for yourself and confronting the brutal facts is top priority if you are going to make it out.

I am not sure if it was because I was in an ethereal-spiritual-philosophical haze of having a brand new baby girl or not working for over a week (I still worked, but very little compared to my normal) or it was just my time to experience a low week or time…but I was down.

Here is what I do to help me pull out of the downward spirals (which have been known to happen to me about once every three months or so, and are much shorter lived than in my past):

  1. Smiling– Smiling has been shown to change the state of a person by many studies that I have read and researched in a very small amount of time. This takes a choice and an action. Here is a great Innovative Results video on the power of a smile:
  2. Drinking enough water– Too many times I was down because of dehydration, only to realize that a few glasses of water, picked me back up to full speed again. Here is another Innovative Results video on hydration.
  3. Eating Healthy Foods, not Foods that my Stress Desires– I have a MAJOR sweet tooth (it is such a problem that my wife has to hide any sugar items if she wants to enjoy them in moderation, because she knows I will SMASH a whole bucket of sugary stuff at night to satiate my horrible cravings). Eating junk foods: anything that comes in a box, bag, or is ordered through an electrical communication device is not going to pull you out of your emotionalor energy slumber. It is going to crank you up into a euphoric cloud, and then drop you deeper than you were before. CHOOSE FOODS THAT GOD MADE, and if man has messed with them RUN AWAY!! Here is an Innovative Results video on meal preparation and nutrition:
  4. Prayer and Meditation– In my personal experience, I have felt relief by handing over the issues to a power greater than me. I have also read many studies and books in my Masters on leadership Studies that displayed empirical studies and experiential observations that prayer and meditation helped the individual in their spiritual, physical, mental and emotional states. Here is an Innovative Results video on thankfulness and breathing, which can be both prayer and meditation:
  5. A little bit of daily exercise goes a long way– Again, too many studies have proven that this is one of the BEST ways to FEEL BETTER! Here is an Innovative Results video with an exercise you can do anywhere, and you will feel better afterward:
  6. Daily Affirmation, Scripture Memory, Direction, and Vision Board Daily– Even when I am bored with it, or bummed out. I have heard it said, that ‘grace cannot be earned, but it is not opposed to effort.’ By Dallas Willard, and I think the individual plays a major role in what happens to us in this amazing Universe, despite your belief system. Here is an Innovative Results video for your success, where we share our belief in you:
  7. Relationship with God and Others Renewed- An planned intimate venture with the one’s you love, or the one’s that love you can really help carry you out of your hole, and give you a breath of life! Here is an Innovative Results video, where we share our appreciation for our relationship with you:
  8. Simplify- Just take one moment or task at a time. The last steps out of my slump, was repeating to myself, “I can. I will. I must.” “Just do one task.” and “I can do all things through Christ that gives me strength.” Phil 4:13 These three simple phrases, helped me to two simple things (get rid of all the dirt that was in my backyard, and write an email). Here is an Innovative Results video where we show you how simply improving your posture has HUGE implications in the improvement of your mood and motivation:

Afterwards, I felt the grip of dark emotions and slowed energy lift from me, and become replaced with what I describe as my high normal (feeling awake, alive, and energized…fully capable, competent, and confident…READY TO SMASH…Ready to LIVE!…READY TO SERVE…Joyfully praising through my life’s purpose.

I believe that every slump and down part of our life has much to teach us, just like failure and winning has much to teach us as well.

If you have read and watched your way to the end of this article, I hope you already feel better, and I am looking forward to fighting the good fight with you this day, week, and life!!

May your mood be lifted, your dreams be tangible, your actions be swift, and your days be blessed beyond belief!

Make your next one, your best one!

Aaron Guyett

Founder, Co-owner, and Coach

Innovative Results has been voted #1 personal trainers and gym in Orange County, CA.

Schedule your FREE Trial Today

Filed Under: Guidance - Coaching - Support, Mental - Mindset, Recovery Tagged With: Aaron Guyett, california, Costa Mesa, costa mesa personal trainer, elevate mood, feel better, healthy living, improve quality of life, Innovative Results, Movement - Exercise, recover, reduce depression, reduce pain, Reduce stress

Does the Daniel Fast Work?

November 27, 2009 by ptpt 8 Comments

The Daniel Fast WORKS!

For what?

It works for spiritual fasting.

It enables healthy weight loss.

It helps eradicate cravings!

It helps cleanse your GI tract.

The Daniel Fast Explained:

In the book of Daniel it states,”In those days I, Daniel, was mourning three full weeks. I ate no pleasant food, no meat or wine came into my mouth, nor did I anoint myself at all, till three whole weeks were fulfilled.” Daniel 10:2-3

The Daniel Fast is a healthy and nutritious way to eat.

If you have special dietary needs, you should consult your health professional before you start this fast.

You can modify the fast to meet your specific health requirements if needed.

Use this guide when preparing menus, choosing recipes and shopping for your Daniel Fast meals.

During the Daniel Fast you will not consume any sugar or sweeteners of any kind, nor will you have any caffeine or artificial chemicals.

Many people experience a physical detox during the first few days of the fast including headaches, fatigue, leg cramps and other typical symptoms.

You can reduce these effects by weaning yourself from these foods before the fast begins and also by drinking at least 1/2 gallon of filtered water each day before, during and after the fasting period.

Anytime you have concern about symptoms you may experience, be sure to contact your health professional.

Fasting should never be harmful to the body!

Foods You Can Eat During the Daniel Fast (Click here for more Daniel Fast Recipes)

  • All fruits. These can be fresh, frozen, dried, juiced or canned. Fruits include but are not limited to apples, apricots, bananas, blackberries, blueberries, boysenberries, cantaloupe, cherries, cranberries, figs, grapefruit, grapes, guava, honeydew melon, kiwi, lemons, limes, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, watermelon
  • All vegetables. These can be fresh, frozen, dried, juiced or canned. Vegetables include but are not limited to artichokes, asparagus, beets, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, chili peppers, collard greens, corn, cucumbers, eggplant, garlic, ginger root, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, potatoes, radishes, rutabagas, scallions, spinach, sprouts, squashes, sweet potatoes, tomatoes, turnips, watercress, yams, zucchini, veggie burgers are an option if you are not allergic to soy.
  • All whole grains, including but not limited to whole wheat, brown rice, millet, quinoa, oats, barley, grits, whole wheat pasta, whole wheat tortillas, rice cakes and popcorn.
  • All nuts and seeds, including but not limited to sunflower seeds, cashews, peanuts, sesame. Also nut butters including peanut butter.
  • All legumes. These can be canned or dried. Legumes include but are not limited to dried beans, pinto beans, split peas, lentils, black eyed peas, kidney beans, black beans, cannellini beans, white beans.
  • All quality oils including but not limited to olive, canola, grape seed, peanut, and sesame.
  • Beverages: spring water, distilled water or other pure waters.
  • Other: tofu, soy products, vinegar, seasonings, salt, herbs and spices.

Foods To Avoid on the Daniel Fast

  • All meat and animal products including but not limited to beef, lamb, pork, poultry, and fish.
  • All dairy products including but not limited to milk, cheese, cream, butter, and eggs.
  • All sweeteners including but not limited to sugar, raw sugar, honey, syrups, molasses, and cane juice.
  • All leavened bread including Ezekiel Bread (it contains yeast and honey) and baked goods.
  • All refined and processed foods products including but not limited to artificial flavorings, food additives, chemicals, white rice, white flour, and foods that contain artificial preservatives.
  • All deep fried foods including but not limited to potato chips, French fries, corn chips.
  • All solid fats including shortening, margarine, lard and foods high in fat.
  • Beverages including but not limited to coffee, tea, herbal teas, carbonated beverages, energy drinks, and alcohol.
  • When you shop for food remember to READ THE LABELS to make sure the only ingredients in packaged foods are suitable for the Daniel Fast. You will want to be especially aware of chemicals, dairy products and sweeteners – all of which are not allowed on the Daniel Fast.

Here is My Story on The Daniel Fast

Living only on water, vegetables, fruit, and whole grains, seems hard, but once I focused on what I could eat and not on what I couldn’t it was easy.

I happened to be the only person I know to actually gain weight on the Daniel Fast (which was my plan).

My wife lost weight and felt a higher level of energy. Before the fast she had stomach issues and low energy, now they are all gone.

I had many personal training clients on this fast, and one of them lost 13 pounds.

Let me repeat this, one person lost 13 pounds on a 21 day fast! 🙂

So not only is this a great spiritual fast, but it is also a way to clean up your diet, find health, discover nutrition, and enjoy fitness!

A Few Recipes From a Friend (Click here for more Daniel Fast Recipes)

Recipe: Indian-Inspired Roasted Butternut Squash

Yield: 6 servings
6 cups peeled and (1/2-inch) cubed butternut squash (about 2 medium squash).
1 tablespoon olive oil
1/4 cup golden raisins
1 tablespoon of honey, can be replaced by making date honey or fresh squeezed orange juice
1/2 teaspoon Madras curry powder
2 tablespoons minced fresh cilantro
Procedure:
1. Preheat oven to 500 degrees. In bowl, toss squash with oil; season with salt and pepper.
2. Place squash in a single layer on rimmed baking sheet. Bake in preheated oven for about 10 minutes or until tender and starting to caramelize.
3. Remove from oven; toss squash with raisins and remaining ingredients. Serve immediately.
Nutrition information (per serving): 144 calories, 19 percent of calories from fat, 3 g fat, 1.4g saturated fat, 5mg cholesterol, 30 g carbohydrates, 1.5 g protein, 68 mg sodium, 3.4g fiber

Recipe: Roasted Rosemary Potatoes

Yield: 4 servings
6 large Yukon Gold potatoes, washed, dried well
2 tablespoons olive oil (optional: Add another 2 tablespoons of coconut oil)
Salt and freshly ground black pepper
2 tablespoons chopped fresh rosemary leaves, stems discarded
Procedure:
1. Preheat oven to 400 degrees. Cut each potato in half lengthwise, then slice each half into 3 long wedges.
2. Place large, deep skillet on medium-high heat. When hot, add olive oil. Fry wedges until golden brown, turning them with the spatula, about 5 minutes on each side. Remove from heat and using the spatula, transfer the wedges to rimmed baking sheet. Season with salt, pepper and chopped rosemary.
3. Bake wedges for 40 to 50 minutes or until golden brown and fully cooked through. If desired, add the butter to the baking sheet and swirl sheet around until the butter has melted and wedges are coated. Remove from heat and serve immediately.

Nutrition information (per serving, without butter): 157 calories, 18 percent of calories from fat, 3 g fat, 2.8g saturated fat, 5 mg cholesterol, 30 g carbohydrates, 5 g protein, 400 mg sodium, 2.5 g fiber

Recipe: Roasted Root Vegetable Medley

Yield: 6 to 8 servings
1/2 pound parsnips
1/2 pound carrots
1/2 pound turnips
1/2 pound sweet potatoes
6 medium shallots, peeled
2 tablespoons extra-virgin olive oil
3/4 teaspoon kosher salt
2 tablespoons fresh rosemary leaves (removed from stems)
1 head garlic, broken up into cloves, smashed but skins left intact
Freshly ground black pepper to taste
Procedure:
1. Preheat the oven to 400 degrees.
2. Peel and trim the parsnips and carrots. Cut the slender ends into 1 1/4- to 1 1/2-inch lengths. Cut the fat ends in half lengthwise and then into 1 1/4- to 1 1/2-inch lengths.
3. Peel and trim the turnips. If small, cut them into wedges about 1/2- to 3/4-inch thick. If large, cut the turnip in half through the equator, then cut into wedges. Peel the sweet potatoes. Cut in half lengthwise and then slice lengthwise about 1/2 inch thick; cut slices into 1 1/4- to 1 1/2-inch sections.
4. In large bowl, toss parsnips, carrots, turnips, sweet potatoes, and shallots with the oil and salt. Place on two rimmed baking sheets (or one 9-by-13-inch baking pan) and roast for 20 minutes. Add the rosemary and garlic, toss again, and continue roasting until the vegetables are browned and tender, another 20 to 25 minutes. Scrape out into a serving dish, sprinkle with the pepper, and serve hot.
Nutrition information (per serving): 54 calories, 28 percent of calories from fat, 2 g fat, 1.8 g saturated fat, 2 mg cholesterol,11 g carbohydrates, 2 g protein, 32 mg sodium, 5 g fiber

Click here for more Daniel Fast Recipes

Innovative Results Personal Training has been voted #1 Orange County Personal Trainer
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, and
San Clemente.

Filed Under: Blog, Nutrition Tagged With: 21 Day Cleanse, 21 Day Fast, 21 Days of Eating, Daniel Diet, Daniel Fast, Daniel Way of Eating, improve quality of life

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

 

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