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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

How Harrel is Changing 21 Days at a Time

May 6, 2010 by ptpt Leave a Comment

Changing your life, 21 days at a time

We will begin to take back the control in our life by committing to these small 21 day challenges. The goal of these challenges is to break negative habits while creating positive habits. Why 21 days you ask? Because NASA says so… Well, they actually say it takes around 24 days to rewire our neurons into alternative patters, according to this article:  Which Part of Your Brain do You Use, but 21 days seemed like a good start!

Each section of challenges are designed to build upon one another, so once you’ve reached 21 days it doesn’t mean go back to your old habit. Continue to keep controlling your own life instead of creating excuses as to why life inhibits your ability to achieve.

Today marks the last day of our first challenge: Eat only home prepared meals made from organic, healthy and natural foods.

Originally the point was to start eating intentionally by putting healthy calories into our bodies; however, as a natural consequence of preparing food at home I was able to dramatically decrease the amount of money I was spending on food, increase the amount of quality time with friends and family (it’s always fun to cook with your loved ones!), and my energy level went through the roof!

My normal week would cost between $300-$400 on food, which is more than I spent in 3 weeks of preparing home cooked meals! And it’s not like we were living off top ramen. We had steaks, fish, and scallops amongst other foods. My girlfriend and I have had so much fun cooking, using this time to continue to grow and learn together (neither of us our very knowledgeable cooks, although her knowledge is vastly superior). My normal days begin at 6:30am and don’t slow down until about 10:00 at night. During these hours I am constantly operating at high intensity, and as such would get often get tired during the afternoons. During this challenge, by lowering my normally high-glycemic diet to a more healthy and balanced diet, my energy was sustained throughout the entire day! By having to plan and prepare my meals, I began to eat more intentionally. I’ve learned so much about preparing meals quickly that are delicious, whereas before I would run to a fast food joint, or order to go from some restaurant. Now it seems to take way more time to eat out than it does to prepar my food throughout the week!

The next 21 day challenge is to drink only 0 calorie drinks like water, black coffee, or natural teas.

I’m sure there are more out there that I don’t know, which I’m looking forward to experiencing! I know this is a challenge, but that is the point. And so, I challenge you to partake in taking small steps towards regaining the control in your life! Be the decision maker instead of letting life make the decision for you! Live on purpose! Live intentionally! It is easy to make excuses, but the accomplishments are worth so much more!

-Harrel

Filed Under: Blog, Guidance - Coaching - Support Tagged With: 21 day change, changing your habits, developing new habits, dining out, new habits, no calorie drinks

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

 

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