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Make this Summer Your Best Summer Ever with 7 Simple Tips to Get in Shape

July 30, 2015 by Jessica Leave a Comment

Summer Ain't Over Yet

June, July, August… Who doesn’t love Summer? The Summer months are definitely the most popular when it comes to getting in shape. You’re already halfway into the New Year, the weather is heating up, and you are either excited or dreading transitioning into that hot Summer wardrobe that is fully equipped with swimwear. What to do?

Look forward to Shaping up in Summer

Eliminate the dread and be fully confident in that sexy beach body of yours! Because that beach body isn’t just for showing off in a one-piece or two-piece. That hot beach body is for all the things we love doing in the summer…

Swimming

Surfing

Snorkeling

Kayaking

Paddle Boarding

And so much more!

So much Summer fun can be had with the right mindset. Before you know it, those board shorts won’t be as snug as when you put them on during the Winter.

Isn’t it time we stop dreading “getting in shape,” and start making healthy living simple and more importantly… FUN?

Amanda Simon over at Pick the Brain put together a list of 7 Simple Tips to help bring some confidence to our Summer goals and help us look better, feel better, and get moving.

Summer can be the beginning of a lifestyle change. Maybe Winter didn’t give you that motivation. The sunny season can be a great start to a healthy and fit life. And you wont’ have to worry if your bikini or Speedo will be snug for the summer.  When you work on your lifestyle and habits for life, we can all welcome Summer and say…

Bye bye Winter! We are ALL ready, right?!

Finish out the Summer strong, healthy, and confident!

Check out these 7 Simple Tips to Get in Shape This Summer:

Read Amanda’s FULL Article on Pick the Brain

There’s never been a better time than now! Come start your summer shape-up at Innovative Results!

Filed Under: Blog, Mental - Mindset, Movement - Exercise Tagged With: beach, beach body, Beaches Body, Best Summer, Best Timing, change, diet, exercise, fitness, fitness challenge, goal setting, Healthier Living, Innovative Results, Living Simple, orange county, orange county personal trainers, Shape Ups, Simple Tips, summer, Summer Canning, Summer Fun, warm

Get Rid of Stubborn Belly Fat with These 3 Simple Tips

July 17, 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
  • PATIENT ENDURANCE

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

Whether you are striving for a Healthy Relationship, Financial Freedom, Becoming Debt-FREE, Business Success, Skill Mastery, Competition Wins or losing your belly, you must utilize some variant of these skills.

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!

Fill out the form below if you are ready to engrave those THREE WINNING TRAITS IN STONE! Don’t wait for lethargy to take over.

TO YOUR VICTORY!

 

Filed Under: Blog, Guidance - Coaching - Support Tagged With: Abdominal Cavity, Belly, Belly Fat, Fat Go, Harder, Human Bodies, Lose Your Belly, Patient Endurance, Simple Tips, Stubborn Belly Fat, Works Eye

Thinking for a Change: Adapting a Fitness Plan to Your Crazy Life

September 28, 2011 by ptpt 8 Comments

When it comes to developing a fitness plan to lose weight, most people tend to rush into a fad diet, gym membership, tv gimmick or whatever they stumble across that seems to offer a solution.  The problem with this approach is that it typically leaves the person a few bucks lighter and not where they wanted to be.  Real results take time, adaptation and effort over time. Here are 3 simple tips to get on track, stay on track and making progress toward your goals.

1.  Understand where you are. Having a clear picture of your current situation helps you goal set and execute a plan that fits your needs, ability level and availability.  Simply diving into a high intensity workout program and a hardcore diet might work for the model in the magazine, but will probably leave the average joe defeated, frustrated and burnt out.

2.  Reflect along the way. Once you start working towards any goal, you have to take time to reflect, review and analyze your efforts.  What is working?  What is NOT working?  This is a critical step that very few trainers or coaches address when it comes to strength, conditioning and getting into shape.

3.  Stop talking and start moving. A bad plan executed is better than a great plan on paper.  Now, maybe your plan seemed great on paper and life got in the way.  Oh well, welcome to the club.  That’s why you reflect, adapt and make changes to improve your situation.

Here are some questions that may help you on your path to fitness success:

Do I have a clear fitness goal to work towards over the next 3 months? This could be a race, event, weight goal, bodyfat, etc. Once you have a clear objective, then it becomes easier to work backwards and set weekly, smaller goals to make sure you are staying on track.  For example, if your 3 month goal is to lose 15lbs, then you know that you need to lose 5lbs/month, or a little over 1lb/week.  Simple, right?

Did I workout today? I typically recommend people exercise or move daily, even if its just a walk.  We were designed to move, so sitting in the car, couch or in front of the computer all day isnt gonna help any of us get healthier.  Reminding yourself to move daily is a great start, while other athletes may be focused on more detailed exercise regimens.

Did my meals reflect my fitness goals? This can be a great addition to keeping a food log.  Recording your food intake helps all of us become more conscious of our eating habits.  It is pretty easy to look at a week’s worth of food and see problematic habits.  Missing meals, poor food choices, sweets, snacks, drinks, and other bad choices are easy to spot.

Did I communicate with my team, coach or support group? We all need support when we are chasing a goal.   Surrounding yourself with a good support team is vital for long term success.  So, if don’t have someone to hold you accountable, then find someone quickly! It can be a friend, loved one, coach, trainer, support group or a workout partner.  The key is that they understand your goal, why its important to you and they are willing to hold you accountable along the way.  So, once that person (or group) is in place, make sure to communicate with them daily.  Talk about successes, difficulties and ask questions along the way.

Did I read or watch something inspiring today? Once the emotion of your initial decision has passed, you have to keep the flame alive daily.  New healthy habits can be difficult when life gets busy, kids are sick, work is crazy, you’re traveling, etc.  Life gets in the way.  The good news is that the web is full of inspiring videos, stories, pictures and articles.  I’ve also found it helpful to read more books.  Find a few things that move you and keep them close.  Whenever you need a little pick me up, read a new article or watch a great video.

Did I take time for myself today? Working out and eating well doesn’t complete the puzzle.  Most of us are busy, stressed and pulled in a hundred directions.  Taking a few minutes of “me” time is important for our physical and mental health.  Maybe its 5 minutes of controlled breathing, a manicure, a massage, reading a book, a walk on the beach, or whatever makes your mind relax.

Did I learn any lessons from today? Being healthy is a lifestyle, so we are constantly learning what works, what doesn’t and how to adjust our habits to fit our current situation.  Keep tabs on each days events and how they helped you or hurt you.  Maybe you learned a new exercise, a new recipe or met a person that inspired you.

These are just a few questions to help you reflect.  As you develop a specific plan for yourself, take some time and create specific questions that apply to your journey.  Review them daily, weekly and monthly to make sure you are on track, moving in the right direction and making progress.

Just because you are busy doesn’t mean you’re productive.

If you need help, all you gotta do is ask!  Innovative Results’ program helps people mentally, physically, and provides unparalleled support to help you look better, feel better and perform at your best.

Take action by filling out our Free Trial Form below!

Filed Under: Blog, Mental - Mindset Tagged With: change, costa mesa personal trainer, diets, exercise, fad, fitness, Fitness Plan, gimmick, goal setting, gym membership, healthy living, Intensity Workout Program, orange county personal trainers, Physical Exercise, Plan That Fits, Simple Tips, Start Moving, weight goal, weight loss, Weights

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.

Fat Gripz

Filed Under: Blog, Guidance - Coaching - Support, Nutrition Tagged With: Body Burning Fat, Body fat, boost metabolism, Boost Your Metabolism, Burn Body Fat, burn fat, Burning Fat, Eating, High Metabolism, Increase Your Metabolism, lose weight, lose weight fast, Nutrition, obesity, Physiology, Simple Tips, Slowing Down Metabolism, speed up metabolism, strength training, These Tips, weight loss, Weight Management

3 Keys to Quick Weight Loss, Gaining Muscle Fast and Permanent Fat Loss

September 30, 2009 by ptpt 5 Comments

Looking for quick weight loss?

The majority of gym goers are locked into a foggy series of actions that lead nowhere.  “But they’re working out” you may say.  I disagree.  They are at the gym, but they are far from working out.  Most people that frequent gyms are just stuck in a rut, whether they want to admit it or not.

Most of us have good intentions when joining a gym or starting any exercise program.  Losing weight for your wedding, dropping body fat for the new bikini, or gaining muscle to look more manly.  But here’s where most people fumble.. they start showing up, wandering around and just using whatever they know how to use.  There’s no strategic path, there’s no clear goal and there is definitely no intensity to make it happen.

Here are 3 main factors that will help you get to your goal faster than you ever thought possible.

Lose weight faster than you ever thought possible.

Pile on muscle faster than anyone at your gym.

Here are the secret factors that no one ever talks about that will help you develop the body you have always wanted.

1.  You have to know what you want, why you want it and when you are going to achieve it. Goal setting is the foundation of success.  Developing the body you desire also takes planning.  Do you know what you want to achieve in the gym?  Is it a flat stomach, gigantic shoulders, a record breaking squat, a higher vertical jump?  What result are you looking for?  Got it?  Ok, now why do you want that?  Here’s a secret, it better be important.  If you are not passionate about your goals, then when distractions come up and life gets in the way, you will lose focus and you wont get the results you desire. So, take some time and make your goals clear, figure out why you want em, and lastly set a deadline.  You’ve gotta have something to shoot for, to chase, to strive for in order to win.

2. Next is the secret to success in the gym. If you wanna pass everyone in your gym and get incredible results, here is the number one secret: INTENSITY. Most people just go through the motions, never pushing themsleves, never making progress, never changing anything.  We are creatures of habit, but in order to make progress we have to break through that monotony.  People that gain muscle, move big weights or lose weight successfully walk into the gym with a purpose.  They are focussed on their goals and they are going to workout with everything they’ve got.  You’ve probably seen them at your gym and there is no doubt that they are there to kick butt and get results.  If your goals are clear and important, then the next step is to walk in the gym with a winning attitude, ready to work harder than ever, push yourself and earn the results you desire!

3. Consistency is key! Everyone has heard to story of the tortoise and the hair.  Most people start a program, then fizzle out.  They are too tired, too sore, too busy, etc.  If you want to make a dramatic change in your body and/or your performance, then a consistent, focused level of intensity conquers all. On the road to your goal there are always bumps in the road and everything wont go as planned, but if you are consistent and fight through the challenges, you will be rewarded, I promise!

So, get focused on your objective, develop passion for that result, work harder than ever and stay consistent no matter what gets in your way.  Anything is possible if you apply these tips to your workouts.

Do you have any other tips that have helped you?

We’d love to hear em..leave us a comment.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset Tagged With: 3 Keys, Fat loss, gain muscle, Gain Muscles Fast, Gaining Muscle Fast, lose weight, Losing Weight Fast, Muscle, orange county personal trainer, orange county personal trainers, orange county personal training, Permanent Fat Loss, personal trainers in orange county, Programs Lose Weight, Quick Weight Loss, Quickest Weight Loss, Simple Tips, Weight Fast, weight loss, Weight Losses, Weights

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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