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Benefits of Recovery, and How to Effectively Implement Meditation

October 23, 2017 by Jessica 7 Comments

Amanda Clover, Active Recovery, Innovative Results, Orange County Fitness Playground, Orange County yoga, yogaBy Coach Aubrie Pohl

Mindset. Movement. RECOVERY.

When is your next planned recovery day?

Your body needs to rebuild.
To enhance performance, utilize rest days, and PLAN recovery days.
Recovery is not quite the same as a rest day.

As we allow our body to rest, we accept the action of non-doing and recuperate our nervous system to feel awake.
Recovery is implementing actions and techniques to maximize your body’s repair. This includes proper nutrition, hydration, stretching, self-myofascial release, ice and heat, stress management, intentional breathing, and many other methods that travel deeper than just muscular repair.

Recovery involves repairing the mindset to accept more positivity, diligence, and healing.

It allows one to communicate to their body and re-invigorate torn and fatigued muscle tissue.

Recovery is intentional and integrated effort that should seep into our daily lives to enhance longevity and durability.

* Eat nutrient dense meals to give yourself the proper amount of protein, carbohydrates, fats, and micronutrients that will aid in fueling your body for greater performance and faster recovery. A mindful diet will keep your energy clean, reduce feelings of sluggishness, and clear brain fog. Stay away from processed foods and toxins as much as possible.
* Drink enough water for your urine to be close to clear! Water helps all our internal functions. You will experience more energy, softer skin, and contribute to the well being of your internal organs.
* Stretching and mobility movements will communicate to your nervous system to expand passive and active range of motion in your body.
* Self-myofascial release are techniques and methods of using tools to help heal tissue, release tension, and regenerate elasticity in your muscles.
* Ice and Heat help calm down superficial tissues that are inflamed and release muscular stiffness. Ice baths and whole body ice therapy have lately been proven to be extremely beneficial to overall tissue vitality.
* Stress management is important to regulate our sympathetic nervous system (fight or flight) response and attend to the parasympathetic (rest and digest) response during recovery days. Calm your mind, understand what thoughts are serving you no purpose, and develop more positive neuroplasticity training in your daily life.
* Breathing is both unconscious and conscious. Breathing practices have been used around the world as methods of regulating internal processes, strengthening the lungs, and promoting meditative states and concentration to calm the body.

Tune in to the recovery of your body, and to the recovery of your mind as well.

What image pops into your head when you hear the word meditation?

Is it an image of one individual sitting cross-legged on the ground, with their eyes closed?

Does that image deter you from scheduling the time for “meditation”?

What if, I told you there was a way for you to easily implement meditation into your daily life?
You see, meditation does not have any regulations other than one, to be entirely present in the moment at hand.

Meditation can be accomplished while standing, sitting, running, riding, dancing, and during any other physical stance.

Just breathe, and focus on your inhales and exhales.
Allow yourself to be saturated with the present moment and let the moments before hand and the predictions of the future journey into the ether where they belong.
Tune in, to the NOW.

For just a moment, allow all your stressors to be released, feelings of the past and future to leave, and only experience what is in front of you.

That is meditation, and without those restricted predicaments of when meditation is “supposed” to happen, you can now see the limitless possibilities of when to experience this deeper sensation of life.

It is when you choose to let your monkey mind be still, wherever you are.

The effects of meditation expand and spread through the rest of your life, especially in stages of recovery.

Experience the benefits of body and mind recovery immediately after you start implementing these practices into your daily life.

Want more articles like this?

Check out – Stiff, Sore and Tired? Here’s 50+ Ways to Make Yourself Feel Better Today!

Looking for a training program that fits your mindset, movement and recovery needs? Give Innovative Results a try!

Fill out the form below and one of our Innovative Results Coaches will contact you!

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Recovery Tagged With: Aubrie Pohl, Body Ice, Body Self, Buddhist Meditation, change, Christian Meditation, Fast Recovery, Fuel Your Body, goal setting, healthy living, Human Behavior, Innovative Results, Internal Organs, meditation, Mind–body Interventions, Mindset, movement, Nervous Systems, Recovery, Recovery Approach, Recovery Day, Release Tension, Research On Meditation, self, Softer Skin, Spiritual Practice, Spirituality, stress, yoga

Motivation: The Three Steps to Success – Explained By Innovative Results Fitness Coach

August 3, 2015 by Jessica 1 Comment

Motivation
By Madison Murphy

Motivation is such an important part of everything we do. Whether it’s getting out of bed in the morning or working out, there’s something inside that motivates you. At Innovative Results we break motivation into three parts: present self, goals, and reason.

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Present Self is an honest evaluation of yourself right now which includes
• Body measurements
• Fitness measurements
• Athletic measurements
• Mindset

How are you right now? Be honest but not judgmental. You have already evaluated yourself, at least somewhat, and decided to improve you quality of life by coming to Innovative Results. Motivation starts by evaluating your Present Self.

Goals are an awesome way to get motivated. They give you something to constantly work towards and look forward to. At Innovative Results we make S.M.A.R.T goals:
• Specific810 step
• Measurable
• Attainable
• Realistic
• Time Bound

You set goals after you honestly evaluate yourself presently to keep working hard and stay motivated. If you set goals and determine to reach them, then you accomplish what you are striving for.

Reasons are why you want to accomplish the goals you set. It’s important to have reasons why you want to achieve your goals to be clear that you really want what you say you want. Some of the reasons why people are motivated to train at IR are:
• Improved quality of life
• Increased fitness
• Increased functional strength
• Reduction of weight/body fat

While it may seem that motivation is term that is hard to define, by dividing it into three sub parts, it becomes much clearer. Knowing that: Present Self, Goals and Reasons are all components of motivation gives you tools to accomplish your goals.

Want to read more from Coach Madison?

Check out – Adjusting the Intensity of Your Workouts to Produce Better Results

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Looking to train with Fitness Coach Madison Murphy or one of our other motivating fitness coaches, fill out the form below for your free trial.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset Tagged With: Body fat, Body Measurement, change, Cognition, Costa Mesa, costa mesa gym, Evaluate Yourself, exercise, Experimental Psychology, fitness, Fitness Measurements, goal, goal setting, goals, healthy living, Human Behavior, improve, Improves Quality, Innovative Results, Madison, Madison Murphy, Measurement Fitness, motivation, Motivational Theories, orange county personal trainers, present self, reason, Result Fitness, self, setting goals, Stay Motivated, Three Step, weightloss

Who is Your Present Self

July 12, 2015 by Jessica Leave a Comment

By Aubrie Pohl

In a world of pictures of the past and calendars of the future, of planning ahead before we plan today, are we spending enough time to connect to our present self?

At this very moment, there is a self-reflexive awareness within you, able to connect to simply who you are right now.

Your present self allows you to be right where your feet are, and this will undoubtedly enhance your life and your relationships.

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Breath and Connect with your Present Self

Presence helps us be more effective in our jobs, in our abilities to connect with one another, and conditions us to stay focused on the acceptance of whom and where we are in life.

Every individual has a different way of interpreting the world, and your present cognitive structure can greatly influence your mind and its ability to perceive.

Sometimes what’s going on in your head will affect every output of your body!

For example, are you going to have a better work out if you arrive to your training session with dread and monotony, or with enthusiasm and encouragement?

Our human minds keep the perpetual stream of thoughts running amok 24/7… but we have the ability to recognize and differentiate thoughts that are constructive or destructive.

You can THINK about your THOUGHTS!Karyn_Daniel

It is easy to become subject to our feelings, but when we check in and observe the internal world that is within us, our present self is able to discern if our thoughts are helping or hurting us.

At any given moment in time, we have the ability to see reality in the present, as it is, and act accordingly in a way that is prosperous to improving the quality of our life.

Your present self can be the greatest motivator or the greatest inhibitor of your goals, it’s your call.

Allow yourself to keep tuning in to the voice inside your head, and let your present self decide if your patterns of thoughts at that moment are uplifting or self-sabotaging.

Your external behaviors will become reflective of your thoughts and will ultimately impact your life.

See the drastic improvements in your workouts, your relationships, and your self-concept when you remove the gross impurities of your mind in favor of generating a little more happiness and acceptance for who you are right now.

Take the time to focus not on what you have done, or been, or accomplished, but instead acknowledge the beautiful creation of your present self.

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Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset Tagged With: Aubrie Pohl, change, Costa Mesa, costa mesa gym, costa mesa personal trainer, healthy living, Human Mind, Impact Your Life, Innovative Results, Mindset, More Effective, motivation, orange county personal trainer, personal training, Philosophy Of Mind, Plans Ahead, Psychology Of Self, self, Self Concepts, Social Psychology, Staying Focused

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

 

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