We’ve moved to a new website visit innovativeresultsgym.com 

Orange County Personal Trainers - Personal Training in Orange County, CA

Innovative Results has been voted #1 orange county personal trainers, best gym in orange county and provides fitnesss training to support active lifestyles

  • About
    • Our Program
    • Our Gym
    • Our Coaches
  • Articles
  • Store
  • Contact
  • IR3 Online Members
  • FREE Trial

The Story of That Last Little Bit of Fat – Losing the Last Ten Pounds

February 23, 2016 by IR Staff 1 Comment

StressAaaarrgh!!

Why can’t the mirror just make it disappear?

And while I am talking about it, my pants would feel better without it, and don’t even get me started on how my shirts and blouses would fit without it.

When I step on the scale, it is still sitting there, reminding me of everything I don’t want to hear, see, or feel…

I have ten pounds of unwanted, undesirable, and un-removable body fat…I feel like I have tried everything, and it is still there, taunting me with its jiggly, bloated, bulging presence.

love handleHow do I lose the last little bit of fat?

This story has been told by all of us, and even though it feels like the last ten is stuck there forever, this does not have to be the story.

First, let me premise this story with the understanding that there is a necessary and healthy need for body fat, and it helps the male and female body look attractive. I am not here to help the person who is looking to starve and over-train every ounce of fat from their body.

I am here to help the person that truly has ten pounds (or more) of unnecessary body fat, which is doing more harm than good.

I am talking about the knee-pain-inducing, high-blood-pressure-raising,  heart-disease-increasing, depression-promoting, back-breaking ten or more pound of body fat.


We all see the shining light at the end of the tunnel. The shining light is where we have lost the ten pound baggage that has been weighing us down for too long, and now we are free to move, feel, and look amazing!

Fitness boot camp helps people get active

We know it is not going to be easy, and yet for some reason we want to hear someone tell us, “all you have to do, is keep doing what you have been doing, and it will gone.” or “Just do this one exercise for five minutes a day, and that little bit of fat will disappear before your eyes.”

Unfortunately, we all know this is not true, because we have been doing the same thing for (insert insanely long period of time here), and nothing has changed.

We also know that the definition of insanity is doing the same thing, and expecting a different results, yet it is so easy to keep doing our routine. Is that because we are creatures of habit? Yes.

What if we could make a slight change to our habits, and see a HUGE result?

enhanced-buzz-8548-1367336827-9Insert good news emoticon here, because we can!

Time after time at Innovative Results and throughout my time as a fitness trainer and fitness coach, I have seen the longest lasting, biggest transformations–especially with the “last ten pound club”–from those that stay dedicated to making small habit changes for good.

The three simple steps to lose the last ten pounds are record your nutrition intake (to include hydration), twenty minutes of relaxed, focused breathing, and show up consistently to an intelligent fitness training program.

Step 1 – Record Your Nutrition Intake, Which Includes Hydration

ir_3_nutrition_prepThis daily habit change, does not mean you have to go on a crazy diet, or fast with lemon-juice and ginger for forty days, or throw away everything in your kitchen, replacing it with fresh-picked hipster organic farm goodness.

Recording your nutrition is a way for you to teach yourself what you are eating.

Sounds dumb, but it is effective, which also means it is not dumb.

You would be surprised to hear that every single person I have asked to track their nutrition, has told me some rendition of, “Wow! I did not realize this juice had so much sugar in it.” or “Wow! A half a cup of rice seems so small on my plate.”

We live in America where convenience, incredible marketing, and big/more/bigger is the way of life, especially with food.

You can imagine how much help it is to add daily nutrition tracking of your food intake.

This small habit will completely change your life, and it is so easy to implement with smart phones and apps there is no excuse but to implement it today.

We recommend myfitnesspal, because it is simple, easy-to-use, and it is FREE! (we make zero money off of the promotion of this app and website)

Step 2 – Twenty Minutes of Relaxed, Focused Breathing

breathing techniquesThere are too many studies that recount the goodness and improvement that come from focused breathing, daily relaxation, prayer, and meditation, but I want to look at this time from a different perspective.

Think about this time as a reset button.

When your day is starting to choke you out, or last night’s lack of sleep refuses to be conquered by coffee, take twenty minutes to improve your mood, relax, de-stress, unwind, and focus on one thing, your breath, instead of the million things on your list.

If this turns into a twenty minute nap, than we know you probably needed more sleep anyway, which helps our metabolic and hormonal function.

If you keep thinking about all the things you need to do or want to do, bring a pad of paper, write it down and take care of it after your breathing time, and then refocus back on your breath.

This reset is crucial for your mindset during this time of change and renewed habits.

Every time you take twenty minutes to reset yourself mentally, you are also resetting yourself physically. Whatever mistakes you made or problems you had are now gone and in the past.

You are no longer weighed down by shame, guilt, or past habits.

Today is the first day of the rest of your life, and you have the opportunity to make a new you with a new day.

Step 3 – Show Up Consistently To an Intelligent Fitness Training Program

2016-01-12 10.11.51Showing up is the hardest part, especially if you have a million things on your list, or you don’t feel perfect, or you are feeling the darkness of the tunnel, not the shinyness of the light at the end of the tunnel.

Once you show up, all you have to do is join in the calculated exercise program, and you always feel better.

If the program is a smash-fest or it is variable and inconsistent, you probably won’t feel better, so don’t get sucked into these dark holes.

Seek out good coaching, encouraging environments, and tried and true methods for your exercise program and fitness training.

Whether it is one-on-one, group training, classes, or do-it-yourself exercise programs, make sure it is progressive, enjoyable, and helpful.

Progressive workouts build on themselves, instead of randomly putting together a bunch of exercises, and saying, “do it more and do it harder and do it more harder with intensity”…sounds weird, but because of our culture this is one of the biggest mistakes when trying to lose the last ten, because the stress of these workouts add to the stress of your day, and set your hormones up for fat-retaining failure.

Enjoyable workouts are going to be a personal choice, because where I see sweaty, disheveled mats with twisted figures hiding pain, many of you see a relieving, reviving, toxin-expelling, breath of fresh mobility, called hot-yoga.

Find something you enjoy, and stick to it long enough to build a deeper than paper relationship with the instructors and coaches that can only help you if they see you more than once or twice per month.

If we focus on these three areas as new, small habit adjustments, we will begin to see where our body and mind is most healthy in terms of body fat and lean body mass.

You will see that the ten pounds have melted away, and you have new lines, curves, jeans, shirts, and relationships that you never would have thought possible.

Your relationship with the mirror, scale, closet, pictures, and people have improved, along with your quality of life.

 

Did you like “The Story of That Last Little Bit of Fat – Losing the Last Ten Pounds”? Leave us a comment and share this article with your family, friends, and coworkers.

If you are interested in losing the last ten pounds with one of Innovative Results fitness gym’s coaches, fill out the form below, and we will contact you to schedule your free trial at The Orange County Fitness Playground.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition Tagged With: Abs, Body fat, Daily Nutritional, Daily Track, exercise, Exercise Program, fat, fitness, fitness training, Fitness Training Program, Food Science, Forty Days, healthy living, Knees Pain, Last Ten Pounds, lose fat, lose weight, losing weight, Nutrition, Nutritional Intake, Remover Body, Self Care, Ten Pound, The Biggest Loser, tone, toned, Training Programs, Twenty Minutes, weight loss

Establish Your SMART Goals & Start Achieving Fitness Results

October 17, 2014 by ptpt Leave a Comment

Earlier this week Innovative Results set out on a SMART Goal mission 🙂

10151298_10154652677210156_1928303503594648985_n

A mission that will benefit not only Innovative Results clients, but all of you in our extended family of readers!

This year is the year WE “ambush the Holidays”, and fight Holiday weight gain.

If you have not yet read Don’t Let the Holidays Pack on the Pounds This Year we recommend you do so now.

After reading the IR Blog above, you will have a great outline of how answering a few questions for YOURSELF will help hold you accountable, and help you find support in your peers by sharing your SMART Goal.  Below is an incredible example of how to use this blog to get you to your goals.

JaredCharity

Jared Charity started training at the Innovative Results Facility in May 2014.  Since his first day, it has been Jared’s devotion to his routine and commitment to his goals that has brought him incredible fitness results.  The IR Family is thrilled to be Jared’s accountability partner in his journey to success!

What is the best thing you do for improving your quality of life with Innovative Results?

Workout at IR holds me accountable to working out! It provides me with a unique team environment I have not been able to find since I stopped playing football in college. The staff at IR is always willing to help you out in anyway possible with nutrition and exercise advice.

How do you manage your sleep, nutrition, stress level, and hydration?

I have started getting up early every morning to workout. This helps me get to sleep better at night. I try and get at least 8 hours of sleep, but that doesn’t always seem to happen. I use the myfitnesspal app to manage my nutrition intake and a garmin vivofit band to track my fitness output. I stopped drinking anything, but water. Occasionally I will have a monster absolute 0 when I need a little something extra. I manage my stress through my workouts. Working out allows me to clear my mind and focus on myself.

Why is improving your quality of life important to you?

Improving my quality of line if important to me because I want to to live a long healthy life. I come from a family that has struggled with weight. My mother, sister and aunts have all had gastric bypass to help them loose weight, but I want to do it without surgery. I want to be around to see any kids I have in the future grow up and be able to play with them.

It is obvious from the first moment you trained at Innovative Results that we believe in you, and we believe in your improved quality of life. I want to help you on a deeper level with all aspects of your health:
· Nutrition Plan
· 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. Here is how the SMART Goal works:Jared & Crew

S-Specific
M-Measurable
A-Attainable
R-Relevant
T-Time-bound

This is Jared’s response:

I want to try and get down to 275 or under. I know with my build anything over that will be a struggle. I would also like to tone down and loose the “moobs” and love handles that I have had forever.

I will track my weight using myfitnesspal. I weigh myself once a week. I also track various measurements, like waist size and chest size, to see if these are dropping as well.

I would like to think that a weight of 275 is obtainable for me. I am also pushing myself to get at least 45-60 min of cardio in each day.

This fits perfectly in my life currently. However, 2 months ago I could not have said the same thing. Since I started at IR I have seen a positive change in myself for the better and this change has been spilling into other various aspects of my life outside of IR

I would like to see these results ASAP, but know that baby steps will be needed. I have my wedding coming up in March of 2015 and would like to be at my target weight or at least very close to it by then.

Send us your SMART Goal, and IR is overjoyed to walk this out with you over the next few months!

Ready to get started?

Fill out the form below and a member of the IR Team will follow up with you to discuss your SMART Goals!

 

Filed Under: Blog, Mental - Mindset, Testimonials Tagged With: change, Costa Mesa, costa mesa gym, costa mesa personal trainer, diet, exercise, fitness challenge, Goals Work, healthy living, Holiday Pack, Holiday Weight Gain, Improves Quality, Innovative Results, Innovative Results Facility, Loose Weight, Movement - Exercise, Nutritional Intake, orange county personal training, Smart Goals, Start Training, weight loss, Weights, workout

  • Facebook
  • Google+
  • Instagram
  • Twitter
  • YouTube

Which Class Are You Going to Try First?

Articles

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.

 

Connect with us

  • Facebook
  • Instagram
  • RSS
  • Twitter
  • YouTube

IR3 Training Schedule

Monday-Friday
5, 6, 9:30 am
3:30, 5, 6, 7 pm
*MWF at 12 Noon

Saturday
8,9 am
10 am Charity Workout

Sunday – CLOSED

Search

View Larger Map
  • Home
  • About Us
  • Contact Us
  • Sitemap
  • Privacy Policy

© 2023 innovative-results.com · Rainmaker Platform