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A Life Hack: Rest More to Accomplish More

August 23, 2015 by Jessica Leave a Comment

By Aubrie Pohl

You can feel the combination of motivation and your vision magnetizing you, pulling you toward your goal just as it is being drawn towards you.

You create a schedule, and set intention to the tasks you will accomplish to reach that goal.

Every day, you take the right steps in the right direction.

Training more, moving more, you feel the diligent effort adding up, allowing you to move better, look better, and feel better.

Then suddenly, fatigue sets in.

Your muscles grow weary, your mind becomes dull and you become perplexed about what happened.

Despite valiant effort to reach your greatest potential, the wisdom of your body was gently reminding you that you need to rest.

Put the Pep Back in your Step

In our lives we are often on the run and may not notice when our energy becomes drained.

Keeping your inner vision focused and following the path towards it undoubtedly displays integrity, but it can’t be sustained unless you nurture yourself.

If we go beyond our limits, we actually use more energy than we have and, essentially, operate on a deficit.

By using just a couple techniques for rest, we access powerful tools for revitalizing our bodies.

Stress Won’t Let You Rest!

Stress is one of the most debilitating and widespread conditions present in the world.

In fact, it is so common that we think it is normal.

Within the elaborate system of our bodies, our stress response evolved and developed as a survival mechanism during life-threatening situations.

However, nowadays humans are getting stressed about EVERYTHING.

Manifesting justifications to get stressed about situations or experiences, stress can hold you back in all aspects of life.

The body responds by slowing down digestion, suppressing the immune system, and causing a ruckus in the system, which will definitely prevent you from rest!

There’s good news!

The stress we commonly see is a fallacy, it is an irrational feeling, and you can manage stress into a tool that makes you stronger.

You can reduce the stress you experience through mindfulness of your thoughts and feelings, knowing that at any moment you are capable of relaxing.

Learning methods such as yoga and meditation will allow you to master your emotions and improve stress handling abilities.

[By the way, I teach yoga at Innovative Results! Tuesday & Wednesday at 11am, Thursday & Friday at 8pm :)]

Every individual is different, but finding a method to liberate from stress will in turn allow you to experience the rest you need.

Essential Slumber

When our lives become busy, sleep tends to be one of the first things we sacrifice.

We get caught up in the idea that by doing more we will get more done, so we stay up later and sleep less.

Decreasing an hour or two of slumber so we can increase our task list, and then we increase our caffeine intake to manipulate the body’s energy levels.

However, it is during sleep where the body revitalizes itself.

Sleep is as vital to sustaining a healthy, energetic life as eating, drinking, and breathing!

A night of ample sleep is a potent energizer, fostering a healthy body and a vibrant mind.

On the contrary, a lack of sleep creates a sluggish body and a foggy mind.

Give yourself the gift of a restful night and experience yourself feeling more refreshed, attentive, and ready for life’s challenges so you can live your full potential.

Knowing when to rest is as important as the work we do.

Today by seeking rest, you can rejuvenate yourself and improve your quality of life.

 

Did you like “Reduce Stress: Rest and Sleep More to Accomplish More”?

Read more articles by Aubrie!

Food IS Fuel
Who is Your Present Self

 

Interested in training with Aubrie, or one of our incredible fitness coaches?

Please fill out the form below.

Filed Under: Recovery Tagged With: accomplish more, Aubrie Pohl, change, Combat Stress, Costa Mesa, costa mesa personal trainer, goal setting, health, Healthy Body, Improve Sleep, Innovative Results, Magnetizer, Manage Stress, meditation, Mind–body Interventions, Mindfulness, Muscles Grow, orange county personal training, Powerful Tools, Reduce stress, relaxation, rest, Set Intentions, Set Schedule, Sleep, Spiritual Practice, stress, success, Vision Focus, yoga

11 Breathing Techniques That Help Reduce Stress, Calm Your Mind and Relax Your Body

January 22, 2014 by ptpt 4 Comments

breathing techniquesWe all lead pretty busy lives.  Early mornings, late nights, work, stress, activities and more.  Most of us try to suck it up and deal with it, but stress can takes its toll, if we’re not careful.  The typical reaction to a long day is plopping down on the couch and having a drink, but that doesn’t help us cope.  A better way to counter all that stress, is to meditate or implement some simple breathing techniques.  The good news is, you can do it at your desk, in the car, at home, in a park, at the beach or just about anywhere.

Below are some great resources that we gathered up for you to use as a resource.  Read the articles, practice different techniques and find one that works best for you.

  1. Deep Breathing – Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.
  2. Progressive Muscle Relaxation – To nix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for two to three seconds each.
  3. Body Scan Meditation – A body scan is similar to progressive muscle relaxation except, instead of tensing and relaxing muscles, you simply focus on the sensations in each part of your body.
  4. Mindfulness – Mindfulness is the ability to remain aware of how you’re feeling right now, your “moment-to-moment” experience—both internal and external. Thinking about the past—blaming and judging yourself—or worrying about the future can often lead to a degree of stress that is overwhelming. But by staying calm and focused in the present moment, you can bring your nervous system back into balance. Mindfulness can be applied to activities such as walking, exercising, eating, or meditation.
  5. Visualization – Close your eyes and let your worries drift away. Imagine your restful place. Picture it as vividly as you can—everything you can see, hear, smell, and feel. Visualization works best if you incorporate as many sensory details as possible, using at least three of your senses. When visualizing, choose imagery that appeals to you; don’t select images because someone else suggests them, or because you think they should be appealing. Let your own images come up and work for you.
  6. Equal Breathing – Balance can do a body good, beginning with the breath. To start, inhale for a count of four, then exhale for a count of four — all through the nose, which adds a natural resistance to the breath.
  7. Belly Breathing – With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs.
  8. Alternate Nostril Breathing – A yogi’s best friend, this breath is said to bring calm and balance, and unite the right and left sides of the brain. Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril.
  9. Guided Visualization – With a coach, therapist or helpful recording as your guide, breathe deeply while focusing on pleasant, positive images to replace any negative thoughts.
  10. Coherent Breathing – Coherent breathing is basically breathing at a rate of five breaths per minute, which is the middle of the resonant breathing rate range. I achieve this if I count to five inhaling and count to five exhaling.
  11. Resistance Breathing – Resistance breathing is exactly what its name suggests: breathing that creates resistance to the flow of air.  Resistance can be created by pursing the lips, placing the tip of the tongue against the inside of the upper teeth, hissing through the clenched teeth, tightening the throat muscles, partly closing the glottis, narrowing the space between the vocal cords, or using an external object such as breathing through a straw.

Stress can be a killer, but taking the time to practice these techniques can help calm your mind and body, making you healthier, more productive and energetic.  Try them out and let us know which one you find most beneficial.

To learn more, check out these resources:

6 Different Relaxation Techniques for Stress Relief

6 Breathing Exercises to Relax in 10 Minutes or Less

3 Deep Breathing Exercises to Reduce Anxiety

Innovative Results is committed to helping people in Orange County become healthier, happier and more active.  To learn more about our award winning fitness programs, fill out the form below & let’s discuss your fitness goals at your Free Trial Session!

Filed Under: Blog, Mental - Mindset Tagged With: Breathing Resistance, breathing techniques, breathing\, Coherent Breathing, Conscious Breathing, Deep Breath, Diaphragmatic Breathing, Help Reduce Stress, meditation, Mind–body Interventions, Mindfulness, Pranayama, Progressive Muscle Relaxation, Reduce stress, Relax Muscles, Relax Your Body, relaxation, Research On Meditation, Respiration, Stress Reduce, yoga

Increase Productivity in Your Work Day, and Improve Your Energy Levels Throughout the Day with Lunch and Learns

December 3, 2013 by ptpt 1 Comment

Feeling a little sluggish?productive work day

Never enough caffeine to get you through the day?

Find yourself adjusting in your seat trying to alleviate an ache here or a pain there?

It’s time you learned some simple fixes, so set down that cup of coffee and get up out of your seat!

Innovative Results presents Lunch and Learns with Coach Aaron Guyett, where he will give you a systematic way to increase productivity in your work day, and improve your energy throughout the day.

Aaron is going to teach YOU and your co-workers practical, easy ways to feel great and get healthy while you work.

And the BEST part is you don’t have to leave the office.

Aaron will personally come to your business!

What will Aaron discuss, and why?  (Click on the topic link for a sneak preview)

  1. Breathing – Who knew breathing was so important! 🙂  Focused breathing can help decrease stress, releases toxins, strengthens your heart and longs, and enhances your mood!
  2. Stretching – Improve mobility to eliminate ankle, knee, hip and back pain.
  3. Self-Myofacial Release (SMR) – What?! We already said stretching, right?  Learn the difference and why getting the deeper muscle relaxation is so crucial to your ache and pain recovery.
  4. Best Foods for YOUR Productivity – Get a head start now, IR names the 5 Worst Foods You Can Eat.
  5. Quick Exercises To Do During Your Break – You don’t need to hit the gym every day to train your body and improve your health.  Just a couple minutes at your desk can improve your quality of life.
  • *BONUS* – Here are 10 Simple 30 Minute workouts you can do this week: http://www.positivehealthwellness.com/fitness/10-simple-30-minute-cardio-workouts-home/

lunch and learnEach Lunch and Learn will be approximately 30-60 minutes depending on your work place lunch schedule.

If you and your co-workers would be interested in getting a hands-on learning experience call Aaron today 714.469.9338!

Need to clear it with the Human Resources department?

No problem, get Aaron your HR contact information and he will set it up for you!

Don’t miss out on this incredible opportunity!

Aaron is ready to set these up today.

Call Aaron directly – 714.469.9338 or email info@innovative-results.com

If you like the article, “Increase Productivity in Your Work Day, and Increase Your Energy Levels Throughout the Day with Lunch and Learns” please leave us a comment and share this with your friends, family, and coworkers.

If you are ready to train at Innovative Results, and bypass the lunch and learn, fill out the form below.

Filed Under: Blog, Events, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition, Recovery, Testimonials Tagged With: 30 Minute Workout, 30 Minutes, Aaron Guyett, back pain, Economic Growth, Energy Levels, Improve Your Energy, Increase Your Energy Level, Increasing Productivity, Learn Some, Learn Wills, Learning Experience, lunch, Manufacturing, Production Economics, Productivity, relaxation, Working Day, Working Time

3 Simple Tips to A Healthy Lifestyle!

November 11, 2008 by ptpt 1 Comment

How many people do you know who are on prescribed medication?  High cholesterol, blood pressure, heart disease, cancer, diabetes, thyroid problems, obesity…  With all of the new medical & pharmaceutical advancements, people are more aware of health & fitness than ever before, yet our own government statistics indicate record levels of health-related ailments.

Every quick fix book, cd, infomercial, TV show, wonder pill, cosmetic surgeons surgery, diet and DVD all claim to have the miracle answer.  DON’T BELIEVE THE HYPE!  Stick to the fundamentals and you’ll see results that last.  An overall healthy lifestyle will have benefits that impact more than just your pant size.

Here are 3 simple tips to a healthy lifestyle…

Eat. 

There are tons of special diets, but you don’t need a diet – you need to learn how to eat.  Keep It Simple.  The best way to eat correctly is to eat what nature provides: meats, fruits, vegetables, whole grains and water.  The more cooked or processed food gets, the worse the food is for you, period.  Too many diets include fast food, soda, chips, candies, or some type of ‘convenient’ food.  This is why the average American has gained over 20 lbs., in the past 15 years, and the incidence of heart disease and cancer are at an all time high!  Pack a little cooler with healthy alternatives such as fruit, protein shakes, organic bars, nuts or water, so that when you are hungry, you have something available.  Also, take an evening and plan your meals for the week.

 

Move! 

Get off the couch, out of your chair, out of the car and move.  This is what most people call exercise, but you don’t have to put on tights and get on the Stairmaster. Go outside, play a sport, go skiing, take a hike, go for a swim, join a gym… It doesn’t matter, just move.  No more ‘New years’ resolutions that last for a week.  Make exercise a habit.  Movement builds strength, cardiovascular health, increases flexibility, strengthens ligaments, increases energy and clears your mind.

Chill

People recharge in different ways.  So you need to figure out what you truly enjoy.  What do you like to do that allows your mind to relax?  Try sports, the spa, time with family, a good book, a long walk, a bath, painting or any other activity that rejuvenates you.  Too many people spend most of their time racing around, and they never really make time to recuperate.  Everyone needs time to chill, including YOU.  So think about it, schedule it, and make it a priority.

Final Notes:

Start with your calendar. Don’t just react each day to things that pop up.  Exercise and health need to become a priority.  Plan to workout 3 times per week.  Everyone has 3 hours a week to do something physical.  Next, plan some time to chill.  Remember, this is for you to relax mentally!  Find an activity that recharges you and offsets the week’s stress!  Finally, plan your meals in advance.  Learn how to shop and prepare for your week. Ask for help.  Make time. Commit to basic changes.  You will look better, feel better and become a healthier person!

Innovative Results has Personal Trainers in Orange County that can help you improve your life through fitness, nutrition and the right mindset. Please call today for more information or a free trial 1-866-243-4472

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition Tagged With: diet, fitness, health, healthy lifestyle, healthy living, Healthy Person, Movement - Exercise, Physical Exercise, relaxation, Simple Tips, tips to a healthy lifestyle, Weight Management

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

 

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