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3 Simple Things To Focus On If You Want To Get in Shape and Feel Your Best

August 27, 2013 by ptpt 3 Comments

We are always trying to figure out new ways to help people get results.Eat-well-move-daily-hydrate-often-sleep-lots

Typically we try and add new exercises, try new diets, do this, don’t do that, etc.

The truth is that we are all making this fitness/health thing way too complicated.

If you want to get in shape, you really only need to do 3 simple things.

Move everyday, eat quality food and sleep….everyday.

Obesity has really taken hold of our culture in the last 20-30 years.

When I was young, food was more real and my mom couldn’t keep us inside.

Guess what?  No kids were overweight.

It really is that simple.

So what changed?

I believe that the computer, the couch and the car have combined to make us incredibly sedentary.  Most of us spend our day starring at a screen, texting on the phone, driving around and barely moving at all.  This lack of activity piles up over time and then our bodies become stiff, weak and unable to handle any physical activity.  A walk up the stairs becomes unbearable.

Our food supply has also been altered by industry.  Everyone from the farmers to the grocery stores are motivated by money and want to squeeze as much profit as possible from their product.  Over the years this has led to less quality and more quantity.  People eat more, but are becoming more deficient in essential minerals, vitamins, etc.  These deficiencies are leading to more ailments, such as headaches, inability to sleep, stomach problems, and a myriad of other symptoms.

In order to fix these two main problems, I believe people need to make a few simple changes.

farmers market1.  Commit to eating better quality foods. 

I don’t expect people to become perfect over night, but learn to be conscious of what you eat and how you feel.  Regardless of your religious beliefs, think of it this way:  If God made it, eat.  The more we touch it, package it and market it, RUN!

  • Drink more water
  • Eat more vegetables, nuts, seeds, quality meats, eggs, plants, roots, herbs, and seasonings.
  • Drop sodas, snacks, chips, fast food, and most other packaged goods.

2.  Move every day.  move everyday

Notice that I said move instead of working out.  We were designed to walk, run, climb, crawl, and jump around.  Start by committing to a walk at lunch or after work.  Simply getting outside and moving around for a few minutes can change your mindset, improve your mood and clear your head.  Once you feel up to it, you can take on bigger challenges that interest you.

sleep3.  Get some Sleep

A lot of people that I help every week are chronically tired, worn down and beat up.  Quality sleep allows us to hit a reset button mentally and physically, allowing our body to repair and replenish.  Without sleep our body is unable to recover properly and that leaves us performing at a lower level.  Try turning off the computer, tv, phone and other distractions at least a couple hours before bed.  Read a book, talk with  your loved ones, go for a walk or similar.  This will help you relax before going to bed and will make falling asleep more simple.

A lot of people want to make fitness complicated, but I do not believe that it needs to be that way.  Keep it simple, stay committed and work towards implementing these three things into your daily habits.  You wont be perfect initially, but your goal is to improve, stay consistent and learn along the way.  Before you know it, your friends will be asking what you are doing to get such amazing results!

Innovative Results is committed to improving the quality of life for people in Costa Mes and the surrounding communities.

If you are interested in learning more about their fitness center in Costa Mesa, fill out the form below and one of our incredible trainers will contact you.

One of their ‘Award Winning’ personal trainers will be happy to help you get started and on the right track.

Filed Under: Guidance - Coaching - Support Tagged With: Attitude Change, Behavioural Sciences, Believe People, Compliance Gaining, Daily Hydrating, Fitness Health, Food Supply, Keep It Simple, Nervous System, Neuroscience, People Eater, Psychology, Quality Foods, Quality Sleep, Simple Things, Sleep, Sleeping Lot

Fitness Center in Orange County Shows You 21 Tips to a Better Night’s Sleep

November 28, 2008 by ptpt 2 Comments

Are you having trouble sleeping?

The following tips can help, whether you are not able to fall asleep, wake up too often, don’t feel well-rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep, try as many of the following techniques below as possible. The tips have helped hundreds of our clients and trainers recover quicker, have more energy, improve their attitudes and lead more productive lives:

1. Listen to White Noise or Relaxation CDs. Some people find the sound of homer-sleep1white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. This has worked wonders for me over the past few months!

2. Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.

3. Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland’s production of melatonin and seratonin.

4. Get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Ever realize how negative and disturbing most tv and news really is? Ever been on a remote vacation (no tv) and experienced how calming it is? Give it a 1 week trial and watch what happens…

5. Read something spiritual or religious. This will help to relax. Don’t read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep. This can add stability and help you grow as a person too!

6. Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary. I gave up my alarm clock years ago and now use a sun alarm clock. The Sun Alarm™ provides an ideal way to wake up each morning if you can’t wake up with the REAL sun. Combining the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc) with a special built-in light that gradually increases in intensity, this amazing clock simulates a natural sunrise. It also includes a sunset feature where the light fades to darkness over time – ideal for anyone who has trouble falling asleep.

7.  Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed. Ive also had people write out their goals, to dos, etc before leaving the office, so it allows their mind to relax, once work is over. Personally, I have been doing this for 5 years, but prefer to do it in the morning when my brain is functioning at its peak. I work out of the house and have a white board in my office…if you use outlook, a planner or your phone to organize that good too.

8. Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11PM and 1AM. Not watching the tube will help most people get to bed earlier…you dont really need to hear Conan’s bad jokes anyway! Spend that time after dinner with your family, a book or something that improves your life!

9. Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.

10. Eat a high-protein snack several hours before bed. This can provide the200140664-001 L-tryptophan need to produce melatonin and serotonin.

11. Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.

12. Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.

13. Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing. Keep it to a minimum.

14. Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep. Im not gonna get too detailed here…everyone can get in better shape and lose weight.

15. Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others. These foods will also hurt your fat loss efforts, when consumed before bedtime.

16. Don’t drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.

17. Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep,

18. Remove the clock from view. It will only add to your worry when constantly staring at it… 2 AM…3 AM… 4:30 AM…Sound familiar?

19. Keep Your Bed For Sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep. Work when you work, play when you play and relax when youre supposed to relax!

20. Don’t Change Your Bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning. Those 3am weekends are killing your productivity all week!

21. Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it.

These habits, and others discussed on this site can completely change your life. Take the time to start using some of these tips for you and your family. They can lead to a healthier body, mind, relationships and a calmer more productive you!

Innovative Results is a Fitness Center in Orange County that provides their clients with not only the best fitness training and nutrition available but also provides their clients with tips and techniques in other areas of their healthy lifestyles.

For more information like this or for a free trial please fill out the form below!

Filed Under: Blog, Recovery Tagged With: Alarm Clock, cant sleep, Circadian Rhythm Sleep Disorder, Fall Asleep, Fitness Center, Following Tips, good night sleep, Having Trouble Sleeping, how to fall asleep, how to get a good nights sleep, Melatonin, Quality Sleep, Restful Nights Sleep, Sleep, sleep better, Sleep Rhythms, sleep through the night, sleep tips, Sleeping Apnea, Sleeping Tips, tips to a better night sleep, Trouble Sleeping

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

 

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