"IR3 Online Training is Now Available"

Orange County Personal Trainers - Personal Training in Orange County, CA

Innovative Results has been voted #1 orange county personal trainers, best gym in orange county and provides fitnesss training to support active lifestyles

  • About
    • Our Program
    • Our Gym
    • Our Coaches
  • Articles
  • Store
  • Contact
  • IR3 Online Members
  • FREE Trial

109 Ways to Radically Improve Your Health, Happiness and Productivity

October 26, 2009 by ptpt 9 Comments

Everyone these days is talking about losing weight and getting healthier, so I decided to compile a list of healthy habits and tips to help you get back on track.  Below is a list of 109 simple tips for you to implement into you and your family’s life.  I’d recommend reviewing the list and then starting to implement a habit or two per week. This will keep you and your friends busy for the rest of the year!

Every tip is a link to a helpful article, enjoy!

109 Ways to Radically Improve Your Health, Happiness and Productivity

  1. Drink a glass of water when you wake up
  2. Believe in yourself
  3. Take 10 deep breaths
  4. Take a siesta in the afternoon
  5. Eat every 3 hours
  6. Simplify your nutrition
  7. Eat a handful of raw nuts everyday
  8. Use organic coconut oil for cooking
  9. Figure out what YOU are good at
  10. Eat organic, free range meats
  11. Eat a rainbow of vegetables throughout the day
  12. Get out of the house
  13. Go for a walk
  14. Break a sweat
  15. Read a book
  16. Write down your goals
  17. Review your goals every morning and evening
  18. Smile
  19. Give a sincere compliment everyday
  20. Look people in the eye
  21. Think positively
  22. Take action
  23. Go grocery shopping
  24. Learn to cook a few good meals
  25. Keep good food around
  26. Get bad food out of the house/office
  27. Sit up straight
  28. Get a massage
  29. Warm up before you exercise
  30. Laugh
  31. Take some time for yourself
  32. Save some money
  33. Surround yourself with like minded people
  34. Find a coach
  35. Delegate tasks
  36. Take a vacation
  37. Don’t bust the budget
  38. Don’t drink too much alcohol
  39. Don’t snack too much
  40. Stop drinking calories
  41. Eat some healthy fat (avacado, raw nuts, seeds, flax oil, olive oil, olives, coconuts)
  42. Drink a shot of apple cider vinegar before lunch and dinner
  43. Stop drinking soda
  44. Stop smoking
  45. Give someone a hug everyday
  46. Turn your tv off
  47. Don’t eat diet food
  48. Drop the fast food
  49. Take some time to plan
  50. Say Im sorry
  51. Dont hold grudges
  52. Visualize your success/goals
  53. Serve other people
  54. Stop thinking about yourself
  55. Stop using negative words
  56. Stretch
  57. Get the tv out of your bedroom
  58. Do something that makes you nervous
  59. Learn something new
  60. Say hello to someone you don’t know
  61. Don’t quit on your dreams
  62. Be where you are right now.
  63. Turn your cell phone off
  64. Turn the computer off
  65. Learn to budget your money
  66. Expect the unexpected
  67. Enjoy the world around you
  68. Learn a new hobby
  69. Go see the world
  70. Meet people that different than you
  71. Try new foods
  72. Dont use the microwave
  73. Reduce the amount of dairy you eat and drink
  74. Reduce the amount of wheat you eat
  75. Do a workout that makes you nervous
  76. Use an infared sauna
  77. Take a fiber supplement
  78. Take probiotics and digestive enzymes
  79. Take fish oil or krill oil everyday
  80. If you cant pronounce it, don’t eat it
  81. Learn to move your body
  82. Don’t think too much
  83. Reduce or eliminate caffeine
  84. Be excited to see people – dog joy
  85. Control your thoughts
  86. Get a good night’s sleep
  87. Spend time with people you love
  88. Never stop learning
  89. Get better at your trade
  90. Ask for people’s point of view
  91. Ask questions
  92. Don’t talk about yourself
  93. Keep it simple
  94. Overwehlm people with gratitude
  95. Say thank you and mean it
  96. Write thank you cards to friends, family, clients and anyone else that impacts your life.
  97. Keep a food journal
  98. Write a wish list of things you wanna do, accomplish or have before you die.
  99. Eliminate your back pain
  100. Learn to focus
  101. Learn to plan your day
  102. Be proactive, don’t be a victim
  103. Use momentum in your favor
  104. Make a to do list everyday
  105. Turn off the news
  106. Don’t doubt yourself
  107. Listen to people with fruit and their tree
  108. Walk without your shoes
  109. Clean out your liver

So, there you have it.  109 ways to help you live a better life.  I hope you enjoyed this list.

Did we miss anything?

Leave a comment and let us know about any other great articles or videos that have inspired you to improve!!

Cartvertising ad landscape

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition, Recovery Tagged With: alcohol, apple cider vinegar, back pain, believe in yourself, break a sweat, budget, budgeting, caffeine, coconut oil, cooking, dangers of soda, deep breathing, delegate tasks, diet, diet food, diets, dreams, drinking water, exercise, fast food, fiber, fish oil, fitness, focus, food, food journal, goals, health, healthy fats, infared sauna, lose weight, massage, nap, negative words, Nutrition, organic meats, personal development, positive thinking, raw nuts, saving money, siesta, Sleep, snacks, soda, stop smoking, stress, stress relief, success, tv, weight loss, working out, workout, write down your goals

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

How To Sleep Better With Exercise

October 17, 2008 by ptpt 3 Comments

We know exercise is good for us, but did you know you will sleep better with exercise? We’ve been told time and time again that it can help prevent weight gain and keep us healthy. But so many barriers exist to prevent us from exercising, especially if we are caregivers.

Time, Health, & Lack of Energy

As a caregiver, you may have less time than any of your friends, neighbors, coworkers, or family members. Each minute of your day may be carefully scheduled. You may find yourself with piles of bills to pay, people to call, prescriptions to pick up, and extra work at night and on the weekends.

You may have knee, hip, ankle, or other joint or bone conditions that prevent weigh-bearing exercises such as Aerobics or running. You may have other health conditions that prevent you from getting your heart rate up too quickly, or too high.

And, quite frankly, you may not have the energy to exercise. Any “spare time” you discover may best be spent taking a nap, cooking a nutritious meal, or even relaxing on the couch with a book. It seems counter-intuitive to spend precious energy on exercise.

Better Sleep, Better Time-Management

Did you know, however, that even walking one mile a day can help you sleep more soundly, and fall asleep faster? According to one study, regular exercise may promote relaxation and raise core body temperature in ways that are beneficial to initiating and maintaining sleep. We all sleep better with exercise.

A Little at a Time

The American Heart Association recommends that individuals perform moderately-intense exercise for 30 minutes most days of the week. This recommendation is similar to those supported by both the Centers for Disease Control and Prevention and the American College of Sports Medicine.

The good thing is you can add up those 30 minutes over the course of one day. As a caregiver, you may never have an entire half hour all at once to devote to exercise. However, you might be able to find 10 minutes after lunch for a walk around the office, or 5 minutes in between TV commercials for some leg lifts. Even vacuuming and cleaning the house has benefits.

You may feel too exhausted each day to even think about exercise, but you have to expend energy to get energy. Staying active and incorporating as much movement into your day as possible will help you stay healthy.

Was this helpful? Leave us a comment….

Innovative Results has been recognized as the most trusted personal trainer in Irvine CA.  Their unique fitness programs help people all around Orange County look better, feel better and perform at their best.

Filed Under: Blog, Movement - Exercise Tagged With: 30 Minutes, can exercise help sleep, can exercise improve sleep, Caregiver, energy, exercise and cant sleep, exercise and sleep, exercise and sleep apnea, exercise and sleep problems, exercise and sleep quality, exercise benefits sleep, health, Movement - Exercise, nap, personal trainer, Prevent Weight Gain, rest, Sleep, sleep better with exercise

  • « Previous Page
  • 1
  • 2
  • Facebook
  • Google+
  • Instagram
  • Twitter
  • YouTube

Which Class Are You Going to Try First?

Articles

Innovative Results

2925 Airway Ave. #J
Costa Mesa, CA 92626

*Located just off Redhill, behind the John Wayne Airport

Contact Us – info@innovative-results.com

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

 

Connect with us

  • Facebook
  • Instagram
  • RSS
  • Twitter
  • YouTube

IR3 Training Schedule

Monday-Friday
5,6,7:30,9:30am
3:30,5,6,7pm
*MWF at 12 Noon

Saturday
8,9am
10am Charity Workout

Sunday - CLOSED

Search

View Larger Map
  • Home
  • About Us
  • Contact Us
  • Sitemap
  • Privacy Policy

© 2019 innovative-results.com · Rainmaker Platform