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Supplements – Are Capsules or Powder Better? Find Out Now For Your Personal Nutrition, Strength Gains and Weight Loss.

December 17, 2015 by ptpt Leave a Comment

Q& A: Are Capsules or Powder better to supplement with for your personal nutrition, strength gains, and weight loss?

A great question we are asked here at Innovative Results from our clients is, “should I take supplements for weight loss, muscle growth, or strength gains?”

Most importantly, please remember that supplements are meant to “supplement” a healthy diet, they are not intended to replace nutrients (real food), or apply a “quick-fix” to your fitness goals.

At the end of the day, you will still have to get moving with some form of exercise and maintain a healthy personal nutrition routine.

That being said, whether you take supplements, or are considering adding supplements to your personal nutrition plan it is important to know what is out there and what your options are regarding personal nutrition, strength gains, and weight loss.

Supplements can definitely help you stay focused, engaged and energetic through your workouts, but again they can’t help you if you aren’t pursuing some sort of fitness training.

A great start is a food journal, figure out where your dietary needs fall and work with REAL food first (if God made it, eat it…natural is better), then if supplementing fits into your nutritional and performance needs you will be well equipped with your personal blue print.

A food journal will help you stay on track with your daily nutrition, and give you a solid foundation for recovery, whether your goal is weight loss, fat loss, muscle gain, strength gain, or increased performance. We recommend My Fitness Pal, because it is easy-to-use, simple, an app on your phone, and FREE.

Ready for your Personal Nutrition and Supplement Blue Print?

Our buddies from the Onnit Research Team have put together a great breakdown of using supplements in capsule or powder form and which will be more beneficial to you!

Check out – ONNIT | Are Capsules or Powders Better to Supplement With?

Ready to add supplements to your nutrition plan?

IR Founder, Owner, and Onnit sponsored athlete Aaron Guyett has some recommendations!

See Master Coach Aaron Guyett’s Recommendations Here.

Did you like: “Supplements – Are Capsules or Powder Better?”

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Interested in working with Innovative Results at The Orange County Fitness Playground? Fill out the form below, and one of our motivated coaches will set up your free trial.

Learn These Secrets To Eating Better – What Our Past Generations Can Teach Us About Our Diet

July 7, 2015 by Jessica 1 Comment

Secrets to Eating Better, Dangers of Processed Food, Diet, Nutrition, Kid's Health, Children's addiction to sugar — Photo credit to Trinity River Fitness

It is no secret that obesity and sickness is on the rise. Food is continually becoming more and more “convenient” and our lifestyles’ increasingly more sedentary.

Being personal trainers in Orange County we experience a fair amount of the convenience lifestyle issues, especially fatigue, stress, body fat, and injuries related to sedentary lifestyles. Innovative Results – The Orange County Fitness Playground – wants all of their team, family, and community to experience an improved quality of life. We understand eating better plays a crucial role in this improvement.

“Today we cut carbs, remove fat, cook less, eat more, consume genetically modified, artificially sweetened, processed foods and spend most of our time sitting.” Which is dramatically different from the lifestyle’s of our grandparents, great-grandparents and those before them.

From food tolerances, processed foods, and food culture it is time we take our health back and work towards an improved quality of life for our future. To change the culture of obesity and sickness, we need to learn from our past generations and change the food in our diets.

The Innovative Results fitness team is always searching for great articles and resources to help improve our health, and the health of our clients.

To learn 9 principles (secrets), check out this article written by Natasha Longo – and learn Michael Pollan’s Secrets to Eating Better.

Read this FULL article and Michael Pollan’s 9 Principles of Healthy Eating on Eat Local Grown

If you liked, “Learn These Secrets To Eating Better – What Our Past Generations Can Teach Us About Our Diet,” please leave us a comment and share this article with your family, friends, and coworkers.

If you are ready to take back your quality of life, and continue to improve it with the Innovative Results fitness coaching team, fill out the form below.

Nutrition: How to Stop Storing Fat; Use it As A Fuel Source

July 8, 2014 by ptpt 3 Comments

By Aaron Guyett

Recently I have had a ton of clients ask me to help them with their nutrition. Which is AWESOME!!

Nutrition is literally THE MOST IMPORTANT part of losing or gaining weight. I am stoked to help you with one of these at a time: gaining lean body mass or losing body fat.

Trying to gain lean body mass AND lose body fat at the same time is unproductive at best.

Most of us are trying to lose the body fat, and reveal the sexy and strong muscles we’ve been hiding underneath that blubbery substance for too long! This blog will direct you to some of the best resources I have, in this battle against the bodies best fuel storage ever–fat

To use your fat as fuel instead of cushion here are the principles:

Psychological hunger (boredom usually) is not your friend…drink 12-20 ounces of water when you think your hungry and wait thirty minutes, if you are still hungry, go ahead and eat.
Plan what you consume (eat and drink), and record what you consume–yes, even cheating. If you plan your cheat meals, they will not overtake your life, by going from one meal to an entire weekend (starting Friday and rolling Monday, because-I-already-messed-up-so-I-might-as-well-eat-like-crap-again-today). It is hard to use fat as fuel, when you keep storing up the fuel for four days straight. Try MyFitnessPal as an app to plan and track.
Not every calorie is the same, but if you drastically reduce the consumption of alcohol, high fructose corn syrup, sugar, sodium, and saturated fats, counting calories will really help you understand what is going on with your body. Your lean body mass uses fuel, and your body fat can be used as fuel if you run out of food as its primary fuel source. Estimating calories spent and calories consumed will give you a much better idea of what you are doing to create this internal environment. It is just like using a budget and financial tracker, but for your physical health. S ome of the free websites and apps out there are incredible for keeping track, and make it easy.
If what you are doing right now is not getting you to where you want to be, stop doing it. I think it is unfair to tell someone to stop without giving them at least a couple solutions. Try the above first, and if you need some helpful plans for nutrition I have a link here that has three incredible downloads just for you! http://www.personaltrainerorangecounty.com/30daydownload2013-2/
Use the advice and experience of the experts you pay and visit on a weekly basis. The Innovative Results trainers have not only done all of the above for themselves, but they have literally helped thousands of people lose body fat, eat better, move better, feel better, and look better. They have heard every excuse, situation, and reason for not getting to goals multiple times. They want to help you improve your quality of life. Use them.
Once you get to your goals, please, please, please, pretty please do not go back to the nutrition and lifestyle choices you were making before. That was the reason you decided to get help in the first place, or read and follow this pathway to use fat as fuel. There is no reason in this whole wide world that you would want to go down that path again. So make new habits, and keep them for heaven’s sake!

Here is a quick synopsis of what is written above: hunger doesn’t necessarily mean eat; plan and record what you eat; understand that calories are important, but not everything; stop doing what is storing up fat, and start making changes that help you use fat as fuel; use actual experts in this field; and stay the course, even when you get to your goal weight or look. Going back to your old ways, will only turn you into your old self (the one that had more fuel or cushion than you wanted and needed).

Thank you for taking the time to read this, and I hope the app, link, and blog helped you this week, month, and year!

Email info@innovative-results.com, or fill out the form below to find out how Innovative Results can help you out more specifically.

Bye Bye Belly Fat…Finally The Truth!

October 2, 2012 by ptpt Leave a Comment

As the belly fat goes away, the beauty of the human musculature reveals itself, and that is a satisfying sight for your hard working eyes!

What does it take to rid yourself of the stubborn subcutaneous and visceral fat in and around the abdominal cavity?

There is a ton of stuff out there claiming the BIG changes to your body is in a secret pill, device, gimmick, diet, or worse, a surgery…I am here to make no such claims. I will say, after studying the human body and mind for over twelve years, I have seen several humans DO IT!

There are many factors involved (i.e. hormones, nutrition, exercise, metabolism, age, weight, genetics), but the three biggest proponents to drive away the belly are:

HARD WORK
FOCUSED INTENSITY
AND PATIENT ENDURANCE

It is almost humorous to me that these three same traits are inevitable in any avenue of life.

Whether the area is:

Healthy Relationship
Financial Freedom
Becoming Debt-FREE
Business Success
Skill Mastery
Competition Wins

YOU MUST COMMIT TO YOUR VICTORY! YOU MUST BEGIN ACTION TO ATTAIN VICTORY! AND YOU MUST STAY CONSISTENT WITH IT FOR YOUR VICTORY!

IR and I have set up some ways for your to WIN in July. If you are ready to turn up your game, you can now add 2 sessions for every 1 purchased.

Think about it, if your friends or family ever wanted to join, now is their chance! They will literally save half right now.

If you ever wanted to accelerate your change, you can add another session and get an extra one for FREE!

Email me or call me if you are ready to engrave those THREE WINNING TRAITS IN STONE! Don’t wait for lethargy to take over, call or email me now!

Schedule Your FREE Trial Today!

Fill out the form below or email

info@innovative-results.com

Pieces of the Puzzle – Part 2 – Nutrition Tips to Look and Feel Better

February 28, 2011 by ptpt 10 Comments

Ever take a tired and hungry 3 year old into a toy store?

What happens?

You know the story…I want this, I want that, can I have this…and then disaster if they hear “no”.

Now, you may smile and laugh because of a recent encounter with this.

You may have even learned a lesson and avoid this situation at all costs!

You don’t blame them for this, right? Kids don’t know any better and it takes time for them to learn that they can’t have everything they see.

You obviously don’t buy them everything they want, because they will become spoiled and you’ll go broke!

Pretty obvious, right?

My question is: Why do most adults correct their kids about WANTING everything at the store, then allow themselves to indulge in every gluttonous pleasure they encounter?

I’m sure you don’t do this, but it really just boils down to human nature.

In truth, I really don’t think people these days understand how to eat healthy. There is so much noise out there regarding healthy foods, diets, plans, groups, supplements, replacements, suppressants and other stuff, that it has become very confusing.

Some people may scream “fat free” or “sugar free”, but is that really the answer?

Major Problems with Our Nutrition

1. People don’t know what to eat

Eat this vs eat that..so many questions, right? This diet, that diet, fat free, sugar free, sugar substitutes, trans fats, marketing, doctors, friends, family etc etc etc. Everyone has an opinion. Most people I talk to are completely confused, frustrated and looking for the truth.

2. People have become dependent on convenience

Everyone is busy, so if they are going to eat healthy, they have to figure out how to make it work in their crazy schedule. Taking the time to plan, shop and preparing good food is more simple than you may think.

3. People have an unhealthy expectation of perfection.

People always stumble or get stuck in a funny situation and eat poorly. The key is to do your best on the next meal, the next snack or the next day. Perfection is not the goal, so relax. Use each mistake or challenge as a learning experience.

Those who succeed will be the ones who are most prepared for any situation. See below for specific tips and tools to help you along the way.

4. People are too emotionally attached. Food is comfort and pleasure.

This is no different than your kid touching the stove, burning his/her hand and then learning not to touch the hot stove, right? If you keep leaving the bread on the table at dinner, eat the whole thing, then feel guilty…my advise is to learn to tell the waiter to get that basket of rolls away from you. Simple.

Is your goal bigger than the temptation?

3 simple Nutrition Tips to eat healthier without the pain of dieting.

1. Get the bad food out of your house, office, car, purse, backpack, etc.

Here is a good rule of thumb…If God made it, eat it. The more we touch it (alter it, refine it, package it, market it, etc) RUN! I truly believe that eating more naturally occurring foods will transform the way you look, feel, perform and recover!

Now, since we are all a little weak, it is vital to get the bad food out of site. Don’t tempt yourself with the bad alternative. If oatmeal raisin cookies or brownies are around, I WILL EAT them! I have proven it time and time again, so I have learned not to keep them around.

** KEY POINT: I do NOT expect perfection from myself or my clients. I indulge from time to time, but it is not a daily habit. An occasional sweet is not the end of the world. Enjoy it and move on 🙂

2. Surround yourself with good food and snacks

Once the bad food is out, then its time to restock the shelves with good food. We have provided a great shopping list for you to use as a template at the grocery store. You should also look for local farmer’s markets. These can be a great way to find fresh produce, save money and support a local farmer. Once you’ve got good food around, then you should cook a few meals and/or prep it for the week.

I prefer to cook on Sunday and Wed nights. I cook a large amount of food, divvy it into Tupperware and then I have it ready for the next few days. This process solves 2 big problems: Getting busy, not having good food available and making a poor choice…and its a simple way to control portion sizes.

Plus, did I mention that this could save you hundreds of dollars per month? Check out the Dining Out Budget sheet for more details.

3. Forget “diet” food – fat free, sugar free and other diet gimmicks are just marketing hype.

Filtering out all the hype and noise is the next big task. These days we are bombarded with new foods, diets, supplements and ideas. The truth is that without having a good foundation of real, natural foods, all the supplements, bars and shakes are useless. Its not just about fat, carbs and protein. Real, whole, natural foods provide minerals, vitamins, antioxidants, phytonutrients, a variety of amino acids, fiber, carbohydrates and fats. We need all of these things to function at our highest levels.

Most diet foods tend to focus on Protein or Sugar, but lack the balance we need to function properly. So realize that the majority of your calories should come from natural foods and everyone should eat a balance of proteins, fats and carbohydrates. Strive to hit the basics before you start thinking about supplements or drastic diet plans. I bet you’ll be surprised how great you feel!

“It’s the unconscious behaviors that impact diet/nutrition the most. Being conscious is important w/ food choices” -Candice Cendana

Thought Candice (aka @HealthOC) hit the nail on the head when she sent me this tip on Twitter. Lots of us have heard about healthy food, read books, and heard scary statistics, but unfortunately we continue with our old bad habits. In order to change, we have to become conscious of our eating habits.

What we Think we do and what we ACTUALLY do are two different things

Ideally, you would keep a daily Food Journal, but here are some simple questions to assess your daily drill:

Print out this piece of paper and simply fill in the blanks for the third part to these Nutrition Tips.

1. I wake up at ___and eat ______________. (include drinks)

2. I stop on the way to school/work and get ________________.

3. I always snack on ____________ in between meals.

4. My favorite snack is _______________.

5. I usually (pick one) bring my lunch to work / go out to lunch.

6. If you dine out for lunch…I usually eat ____________ for lunch.

7. I usually buy a _____________ to drink from the gas station, vending machine or quicky mart.

8. I usually have __ cups of coffee per day

9. I usually have __ alcoholic drinks per night.

10. When go out on the weekends, I will have ___ glasses of wine/beers/other drinks.

11. I eat ___ meals at restaurants every week.

12. I cook ___ meals at my house each week.

13. I ________ vegetables.

14. I go grocery shopping every ___________.

15. I plan my meals for the week every ____________.

16. ___________ is my day to plan, prepare and cook meals.

17. I could schedule time on __________ to shop, prepare and cook every week.

18. (Yes or NO) I am conscious of the amount of food I eat. Yes or No

19. I keep a food journal each day. Yes or No

20. I take the time to learn and gather new healthy recipes and ideas. Yes or No

21. Eating good, quality food is important to me. Yes or No

22. I am willing to work on implementing new eating habits to help my family become healthier. Yes or No

These are just some basic questions to get you thinking (conscious) about your eating habits. The next step is to actually start making healthier choices, implementing them into your life and creating new habits that help you work toward your goals. Remember, you have everything you need to change and you are strong and powerful enough to make these changes.

Is it always gonna be easy, of course not, but nothing worth while ever is 🙂

More Nutrition Tips! Try These Recommended Tools and Resources:

Check out our FREE Fitness Tools page for grocery shopping lists, sample days, and more.

You should also check out the Nutrition Articles on our blog. They are packed full of helpful information!

If you have specific questions, leave us a comment!

Next Up! Pieces of the Puzzle – Part 3 – Learning the ins and outs of Exercise.

How to Get Started
Exercise Selection
Making Progress
Changing things up
Answers to a few Important Questions

Gonna be a great one, don’t miss it!

If you liked these Nutrition Tips, leave us a comment and share this with your friends, family, and coworkers.

If you want some extra guidance, we would love to help you at Innovative Results – The Orange County Fitness Playground.

11 Simple Tips to Boost Your Metabolism

April 2, 2010 by ptpt 10 Comments

There are many people who would give their first born to increase their metabolism. Why, you ask? Because having a high metabolism enables you to burn fat and lose weight fast with the least amount of effort. Simply put, metabolism is the rate by which the body produces and consumes energy and calories to support life.

Now, there are several factors that affect your metabolism, such as the amount of lean muscle tissue you have, the frequency of the meals you consume, good ol’ genetics, stress levels, personal diet and activity levels. On the other side of the coin, your metabolism can slow down due to many reasons, like age, a not-so-good diet, and a loss of muscle tissue because of inactivity. This tendency of your body’s metabolism to decrease as you get older is just part of life, but there is a lot you can do to keep your metabolism at it’s most optimum level.

Here Are 11 Tips to Boost Your Metabolism:

1. Build up more lean muscle. It’s only natural that your metabolism decreases as you age, but it is possible to counter the effects. The amount of muscle you have will determine how your body burns calories and sheds fat. This means that exercise is essential. Build up your strength and muscle mass by working out at least twice a week, preferably with weights, and stay active on your days off. Simple tasks such as walking the dog and using the stairs in place of the elevator can keep your metabolism elevated. The key is to match the amount you eat to the amount of activity you’re doing. Here are some guidelines to follow when you’re trying to build muscle:

For strength training and weight lifting:

-Make sure that your workout feels like, well, a workout. If it’s easy, it probably won’t be enough stimulus to build muscle

-Add more weight/resistance as you progress

-Utilize advance exercise techniques if possible (superset/drop sets/compound sets/etc.)

For cardiovascular training

-Perform intervals between exercises

-Cross-training (doing different types of cardio activities) will challenge your body and require you to expend more energy (calories)

-Add resistance and speed as you progress

2. Eat breakfast. It may sound cliche, but breakfast really is the most important meal of the day and many people ignore this fact. Surprisingly, those that eat breakfast are leaner than those that don’t. Your metabolism can slow down considerably if breakfast is taken during the mid-morning or if you wait until the lunchtime to eat your first meal of the day.

3. Avoid sugar. Sugar puts your body in a fat storage mode due to the effects of insulin. It’s recommended that you consume food that will help sustain an even blood-sugar level, ideally foods that have a low number on the Glycemic Index. Also, if you’re following the advice of #1, that will naturally stabilize your blood sugar.

4. Eat spicy foods. Hot cuisine with peppers and spices can increase your metabolism.

5. Sleep more. According to research, people who don’t get enough sleep are more prone to gaining weight. You should be aiming to get between 7 and 8 hours of shut-eye each night. You’ll be amazed at how powerful sleep is once you start getting your z’s every night.

6. Increase your water intake. Water flushes out toxins that are produced when your body burns fat. Most of your body’s functions involve or require water, and a lack of water can cause your metabolism to slow down significantly. How much water a day? Use the color of your urine as a gauge. It should be a clear, light yellow color. If you’re taking your vitamins, this will be waaay harder to gauge, so shoot for at least your weight in ounces of water. So if you weigh 150 lbs., try and get 150 ounces of high quality H2O each day.

7. Eat smaller meals more frequently. Try and eat between 4 to 6 small meals that are timed 2 to 3 hours apart. This will keep your metabolism from slowing down too much during the day and will give you more energy.

8. Never skip meals. Ok, I know, never is a harsh word. But try and avoid missing meals as much as possible. People tend to skip meals thinking this a good way to lose weight, but it’s a big mistake since this actually slows down metabolism. Let’s say you’re eating 4 meals a day, 7 days a week, for a total of 28 meals a week. I recommend that no more than 10%, or 3 meals, be cheat meals for that time frame. And here’s the kicker with a missed meal…it counts as a cheat meal! So if you miss 3 meals that week, you better make sure you’re other 25 meals are spot on (and you don’t get to splurge on any real cheat meals!)

9. Plan your meals in advance. Always prepare the right amount of food to be consumed at your designated intervals. Don’t commit the mistake of eating meals in random, sporadic patterns. This will also keep you from eating out as much, and that alone will save you 100’s of calories each week.

10. Ditch the stress! Stress, be it physical or emotional, triggers the release of a hormone called cortisol, which decreases your metabolism. Also, people tend to eat poorly when stressed. Do things that relax your mind and body. Meditate, do some yoga or sing in the shower or whatever. As long as you’re having fun, it’s just what you need to de-stress!

11. Chug some green tea. It’s the perfect substitute for coffee and has the ability to stimulate your metabolism, and unlike coffee, it has less undesirable side effects when too much is consumed.

Bonus Tip: Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains. You already knew this, but I thought I’d throw it in as a reminder. Bonus!

Achieving the desired body weight is never impossible if you have the determination and patience to follow these 11 tips that will help raise your metabolism, have you dropping pounds of fat, and looking and feeling great. You just need to realize that eating right and working out is not just a passing trend, but a way of life.

Cheers to your new life!

Jeff Lane

aka Dr Fitness!

Jeff is the CEO/President of a corporate fitness company in Orange County, Ca, OC Corporate Health (OCCH.) OCCH is dedicated to bringing health and fitness to companies that are looking to have a healthy and happy workforce. OCCH does this by bringing Group Training, Nutritional Counseling, Health Education and Chair Massage into the workplace.

Recently, Jeff has started a fitness blog at http://www.DRFitnessnow.com which is a free resource on all things health, fitness and motivation. Be sure to leave a comment if you stop by.

A Food Diary Can Accelerate Your Weight Loss!

January 5, 2010 by ptpt 4 Comments

After training for twelve years and dealing with thousands of people, I know one thing for sure.

People that are conscious about eating healthier get amazing results!

According to a new study found in the American Journal of Preventive Medicine, dieters who kept a food diary lost an average of 18 pounds in 6 months while dieters who didn’t only lost 9 pounds.

That’s twice the results!

I’ve seen it time and time again. People want to lose weight, but fail to get honest with themselves. Keeping a food diary has many benefits:

You see exactly what you eat and drink
You can see patterns in your eating habits (good and bad)
You can see weaknesses in your nutrition
You become conscious of what you are eating
and much more

If you are serious about transforming your body, then you HAVE to keep a food diary.

Check out IR’s Simple Tips to Start Keeping a Food Journal

Download a Weekly Meal Journal worksheet to get started!

So print out a week’s worth of sheets, document your eating habits and feel free to ask us questions.

We are here to help!

Need a little assistance and accountability logging your food?

Schedule a Free Trial with a member of our IR Training Team today!

Why Is Everyone So Concerned About Organic Food?

December 20, 2009 by ptpt 5 Comments

Ever wonder why people are so concerned about the food we eat?

Is it really that bad?

Well, here are some statistics that opened my eyes:

Over 80% of Americans are overweight
76% increase in type 2 diabetes since 1992
Incidence of cancer is up over 85% since 1950
Heart attack is the #1 killer of Americans

Why is this happening so quickly?

Well, many people believe it starts with our poor diets and quality of our food. Check out this article that talks about how many of our foods are processed and how it adversely affects our health.

Eating healthier food is the foundation of a healthy life. It provides our bodies with stuff we need to fight off disease and the energy for thinking and performing at our best.

Here are some basic articles that may help get you on the right track.

5 Worst Foods You Can Eat

Healthy Grocery Shopping List

Is Water Really that Important?

Got questions?

Leave us a comment

5 Worst Foods You Can Eat

December 7, 2009 by ptpt 5 Comments

Most American’s diets are terrible..but what are the 5 worst things we eat?

These days people are overloaded with fad diet ideas, super supplements and other information about what to eat. It can be overwhelming at times. Everyone knows basically what is bad and good, but how bad is it really?

Is fast food really that bad? What happens when we eat it?

Whats the worst food of all?

Well here ya go. Here is Innovative Results version of The 5 Worst Foods You Can Eat

Download your Copy here:

5 Worst Foods You Can Eat

Did we miss anything? Let us know!

Be sure and leave us a comment about what ya think!

Like it? If so, help a brotha out and share it with your friends!

Want More Nutrition Tips?

General Nutrition Guidelines and Recommendations For Improved Quality of Life

7 Foods to Boost Your Brain Power

What To Eat When You’re Sick

Supplements – Are Capsules or Powder Better? Find Out Now For Your Personal Nutrition, Strength Gains and Weight Loss.

Learn These Secrets To Eating Better – What Our Past Generations Can Teach Us About Our Diet

Nutrition: How to Stop Storing Fat; Use it As A Fuel Source

Bye Bye Belly Fat…Finally The Truth!

Pieces of the Puzzle – Part 2 – Nutrition Tips to Look and Feel Better

11 Simple Tips to Boost Your Metabolism

A Food Diary Can Accelerate Your Weight Loss!

Why Is Everyone So Concerned About Organic Food?

5 Worst Foods You Can Eat

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