5 ways to kill your progress in the gym

It doesn’t matter who you are and what you are trying to accomplish.  You may be a professional MMA fighter or a 40 year old woman looking to lose a few inches off your hips and thighs.  In any endeavor you have to be consistent to be successful.

Actions speak louder than words

I watch people day in and day out wanting to achieve certain goals and their lack of consistency is whats holding them back.  They may focus for a day or two, maybe a week, but they quickly are distracted by life and fall off the wagon.  This cycle continues for years and can leave people confused, frustrated and eventually they make the mistake of thinking that they weren’t good enough, the program, job, business, workout, diet, or whatever didn’t work.

In the fitness world, people’s lack of consistency is what drives the huge supplement businesses, plastic surgery, gastric bypass and other fitness gimmicks and quick fixes.

Here 5 ways inconsistency kills people’s progress in the gym:

1.  They don’t have a clear picture of what they want, why they want it and most improtantly, they don’t remind themselves CONSISTENLTY about them.  Writing down goals is great, but then you have to remind yourself daily (sometimes hourly) in order to stay on track. Otherwise, life is full of distractions and you will start to justify bad decisions.

2.  Everybody knows that healthy eating is important, but most fall back into convenient, bad habits when their week gets busy.  CONSISTENTLY eating well takes planning, discipline and an ongoing effort to create NEW habits. The good news is that when you learn how to prepare high quality foods, it can save you money and it tastes better.

3.  Exercise is critical for a healthy body and mind, but before you dismiss this as another fitness plug, remember the goal is to be active, move and be healthy.  Fitness does not always mean a bodybuilding program, tons of weights and boring gyms.  I personally think most gyms are uninspiring, ineffective, boring and a waste of time and money.  Find something that you love to do and go do it.  Go for a walk, a bike ride, a hike, surf, paddle board, play hockey, or whatever.  Just get off your butt and move around CONSISTENTLY!

4.  These days everybody seems busy, stressed and tired.  Too many programs these days are all about being tough, working hard and trashing people.  Exercise and hard work is important, but recovery is equally important.  Remember, the goal is results, not just working hard. Taking some time by yourself, for a massage, quiet time, a walk outside, or something else that allows your mind and body to truly relax is important.  Plan CONSISTENT time each week to take care of yourself.

5.  Surrounding yourself with a supportive team can elevate your game and help you work harder.  Its been proven in studies that people perform better when other people are watching.  Use this to your advantage and CONSISTENTLY get around people that motivate, inspire and force you to stay accountable to the goals that you have set.

Bottom line: Set some goals, make a plan and then CONSISTENTLY and persistently attack those goals until they are achieved.

What can an old pickup teach you about strength and health

When I was a little kid we used to travel to this little small town in the middle of Kansas to visit my Great Grandpa.  I’m talking really small town (1 stop light, no cops, lil general store, 1 bank, 1 diner, etc).  You might know places like this.  Slow pace, nice people and not too much else goin on.

My Grandpa had a garden, a little ol’ house that he raised 6 kids in and he still had an old 1952 pickup.  1952 and the thing ran like a champ!  My dad used to take me out on the country roads and teach me how to drive with that old truck.  Barely lookin over the wheel and strugglin between gears, I used to have a blast cruisin around those country roads.

So, what the heck does this have to do with fitness?

Well, I was through the book store yesterday and was blown away by all the fitness, exercise and diet books and magazines that were available.  Low carb books, exercise dvds, magazines full of tips, gimmicks, and way too many tan people obsessed with themselves.

For some reason, at that moment, I thought of that old truck.  It still ran like a champ after 40 some years, but it wasn’t fancy or full of gimmicks and gadgets.  It was simple and reliable.  A truck that my grandpa trusted for longer than most of us have been alive!

As I walked out of the store, I was looking at all the cars in the parking lot.  How many people are constantly getting stuff (engine lights, radiators, air conditioners, pumps, abs sensors, lamps, lights, airbag sensors, radio, gps, etc) fixed.  It drives me crazy when stuff starts to light up on my dashboard.  I like the modern conveniences, right up til they become a consistent inconvenience.

So I was thinking about all the “noise” that we hear about diets, exercise, strength and performance.  All the gimmicks, the supplements, the new machines, special shoes, clothes, tv shows, and more…all the while, Americans keep gaining weight, getting sick, lazy and losing interest (or are they losing faith?)

I personally think people are tired of all the fluff.

If you are anything like me, then you just want stuff that works and that you can count on.  A good ol pickup that starts without question, for years and years and years.

Exercise and health is really no different.  Lets cut through all the BS that’s out there and do the basic stuff that produces results, year after year after year.

Wanna know the secret?

It’s not about carbs, it doesn’t require the latest supplements, expensive cardio machines and some hard core diet of measuring foods.  You don’t need to get surgery, cleanse or buy a juicer.

Come on people, let’s get back to the basics!

Just like the old pickup, my grandparents were strong, lean and healthy.  They typically lived well into their 80s and never took supplements or joined a gym.  They didn’t need a guru on tv yelling at them.

So, how did they stay slim, strong and healthy?

Here’s 5 things they did to live a better life:

1.  They worked hard. The guys built stuff with their hands, climbed telephone poles, laid concrete, built buildings, tied re-bar, and basically did whatever it took to make things work.  Think about it, my Great grandfather was born in 1900.  That’s before cars were invented.    My grandma (his daughter) was born in 1929.

That generation basically built this country into what we know now. Hard work is what that generation is known for.  They survived the Great Depression, Rallied through WWII and then came home, kicked ass and built lives for themselves and their families.

2.  They ate more natural foods. Today over 80% of Americans food budget is spent on processed foods. People live on sugar, bad oils, refined grains and soda. No wonder everyone is fat and sick!

3.  They spent more quality time with family and friends. Just a friendly reminder, when you die, you don’t get to take your fancy clothes, big house and expensive cars. If you are striving for “stuff”, you may want to slow down and reevaluate your goals. I heard a very successful businessman say:

“If you spent as much time on your relationships as you did on your business, you would be a happier man.”

4. They didn’t sit in front of the tv or computer all day. Sitting is killing us. We are designed to move and our lack of movement is causing disease, back pain and overall weakness. For goodness sakes, how many people do you know that get winded walking up a flight of stairs?!

5. Ease up on the drugs! These days people are pill poppers. People pop pills for everything. Have you ever thought that if you just took care of yourself, that you wouldn’t need all those drugs. Pain killers, anti inflammatory, cortisone, cough medicine, allergy pills, cholesterol, anti depression, etc. We are the most medicated society in the world, but don’t rank in the top 20 for health!

Keep it simple

Obesity and diseases are a relatively new epidimic. I believe that the answer to these problems is more simple than you may think. Move a little more, eat more natural foods and take some time off.

Hiring a personal trainer or joining a gym is NOT the answer to your problems. Believe me, you’ve got work to do!

Coming together is a beginning.
Keeping together is progress.
Working together is success.

I thought this was a prettty amazing quote.  Henry Ford said it and he is an icon of American histroy, industry and business.  His work revolutionized the entire world. 

So, how does this apply to fitness, health and performance?

Its really pretty simple. 

1. Coming together is a beginning.  Clients come to us everyday, looking to change and improve their bodies and minds.  They may sign up, but that is just the beginning.  Simply joining a gym or hiring a coach is only the beginning.  Thats one decision in the right direction, but realize that the work hasn't even started.  This is where most people stop and is the reason why so many fail (in the gym and out).

Congratulations, you are just getting started.

2. Keeping together is progress.  Once you've hired a trainer, joined a gym, signed up for lessons or whatever youve decided, then the real work begins.  Waking up early to go to the gym, showing up when you dont feel like it, staying consistent over time and keeping together, despite all the distractions life throws at you, is the next step.  This is where you can see how important your goals really were. 

Do you have the guts, patience, and willingness to change?

3.  Working together is success.  Working together does not happen when you sign the paper work.  Look at "Dream Teams" in the NBA, NFL or NHL.   Just because they all have the same jersey, DOES NOT mean they are working together.  

Working together is a two way street.  Sure, the coach may guide the athlete or client, but the client must also listen, accept the plan, apply the plan, then come back with feedback.  Working together is hard work and requires effort from both people.  There has to be respect, trust, communication and action in order to work together effectively. 

Remember the movie "Miracle"?

So do me a favor, DO NOT rush out to local gyms, diet centers, or hire a coach out of emotion.  Please understand that change takes time and you will need to develop a good relationship with your coach, support group or friends that are joining you. 

"Trust is always earned, never given."
R. Williams

Simply hiring a trainer or joining a gym is a waste of time and money, unless you both are willing to make a plan, stick with the plan, change, adapt, communicate and work together.

Several members of Innovative Results are now the only Level 2 Battling Ropes Certified Instructors in Orange County!

John Brookfield has set the fitness world on its head. His Battling Ropes system is the fastest growing trend in fitness, strength and conditioning circles.  There are lots of fads and gimmicks, but I assure you, this is NOT one of them.  See why professional athletes around the world are using these to get the competitive edge.

Not familiar with Battling Ropes?

No problem. Check out this video:

The system allows the world-class athlete or competitor to push their limits to the point of failure in a safe manner. However, the Battling Ropes System allows the average person wishing to lose a few pounds and get in better shape a user-friendly workout as well.

Simply put, the Battling Ropes can be used by anyone regardless of their goals.

You may see hundreds of people online using these ropes, but very few truly understand the system’s potential. All trainers at Innovative Results have been certified by John Brookfield himself. A handful of the team has also passed the Level 2 Battling Ropes Certification.

Not an easy task!

Lets just say that it will humble the most elite athlete and make stretch them physically and mentally. Aaron Guyett, Jeff DeRitter, Keri Newton and Corey Beasley have joined only a handful of people around the world and now offer a level of expertise that few possess.

Congratulations!

If you have the opportunity, I would highly suggest visiting their gym and learning more about this amazing team. It will change the way you think about fitness and exercise!

I Think You May be Insane…

The definition of Insanity is doing the same thing over and over and expecting different results.

I’m sure you’ve heard this before, but how long have you been talking about losing weight, dropping body fat, getting shape, becoming more competitive or whatever?

Honestly, how long has it been?

What is holding you back or slowing down your results?

Most of you reading this probably have a gym membership, maybe even a personal trainer, but nothing has drastically changed lately (maybe even months or years).  Whats the deal?

The deal is that we are creatures of habit and all get stuck in a rut from time to time.

This lack of results can stem from a lack of knowledge or a lack of will power.  Some people know what they should do, but lack the motivation.  Others honestly have no idea what to do.

What’s the answer?

Get a good coach, personal trainer or other person that can assess your situation, provide sound advise and then, most importantly, hold you accountable to your goals once you lose interest or get distracted.

Here’s a quick hint:  Find someone or something that inspires you.  Lots of people are quick to get a gym membership, but they hate the gym.  Maybe you got sold a cheesy piece of fitness equipment on tv.  Bottom line, there is a ton of crap out there, trainers included.

Thinking about hiring a personal trainer?

If so, here are some helpful tips:

How many of you would have surgery from a doctor with no experience?  Lets say you need to have a simple mole removed.  Would you let a friend do it?  How about your local mortgage broker?

Of course not!

So why would you hire someone that is not educated and experienced as a personal trainer?

Hiring a personal trainer can be an amazing investment.  A great personal trainer can help transform your body, improve strength, coordination, reduce pain, educate you on healthy habits and can increase your self confidence. I have literally seen people’s entire lives turn around!  It can be amazing, but that’s not always the case.

Unfortunately, most trainers are uneducated, inconsistent and lack the experience needed to help people safely move their bodies.  While a great trainer can transform a life, a bad trainer can create all kinds of problems.  Without proper training you can easily injur yourself, fail to get results and waste your hard earned money.  Remember, hiring a trainer is an investment and you should treat it like one.

Here’s a few tips on finding the right trainer for you:

Take the time to ask the trainer questions

Look for reviews about the company. Are people happy with the training?

Does the trainer have experience helping people like yourself?

How does the trainer live his/her life?  Are they in shape?  Presentable?

Do you feel comfortable with the trainer?

Does the trainer work with people like you?

After training for 14 years, I have seen just about everything.  Take the time to find the best trainer in your area.
It might cost a little more but you will be happy you did.

Remember, its your body and you deserve the very best.

Creating Momentum is the Key to Making Changes in Your Life

We have a quote on the wall at the gym that says:

“Momentum goes both ways”

It can help us immensely, but it can also hurt us.  But either way, momentum is contagious.

Sometimes it may feel like you’re in a bit of a funk, but you have to take control, realize you do have the power to change your circumstances, make a plan, then act on that plan.  Its not always easy, but gritting your teeth, working hard, and staying consistent will create a wave of momentum.  Suddenly the pain of starting will be replaced with a much easier path.

We can feed off each others victories…little small steps as we take this journey together. The cool part is that we are all changing, improving every week, learning what works and what doesn’t, exposing our weaknesses, but always progressing, trying to improve ourselves. That is what I like about my job.

I help people change and improve themselves….and I respect that people are willing to discipline themselves to the task…to their goal. And I like to see people struggle, adapt, change and accomplish a goal. Their whole demeanor changes and a new person walks out our door…the friendship that develops is a strong one.

Good trainers get to help people through sometimes tough changes. Its not always easy, but those people willing to stay committed will go through good times and bad times with their coach.  Its important to learn to see things through til the end.  These days people are quit to easily.  It is hurting our relationships, our businesses, health and just about every other aspect of our lives.

Times are tough, people don’t have money, it just didn’t work out, I’m too busy…blah blah blah

You are either gonna let those excuses sideline you. or you are gonna start taking responsibility for your life.  If you haven’t already read my blog from the other day, be sure and check it out here:  There are those that do and those that don’t.  Those that will and those that won’t

Truth is that there are a ton of people kickin ass, growing their biz, eating better, working out, losing weight, gaining muscle, winning sports titles, and improving….everyday, every week, every month they are chasing a goal, struggling, making breakthroughs and accomplishing great things.

So, let’s hear it! What are you winning right now? I want you to share it…could be fitness, health, little goals or big.. Maybe you ate good for 2 days straight, or bought better groceries….or maybe its other things in life….doesn’t have to fitness related at all. Point is, what is going incredible?  What are you making progress towards?

Let’s hear it…post a comment and let me know what is great today!

Tell me about your success.

I wanna hear about how you or your clients are kickin ass, hitting goals, creating momentum, and making breakthroughs. I feed off it love to hear about victories (big and small)

I thrive on it!

I look forward to see what you have to say!

Simple Fitness Tips for Frequent Flyers

VACATION – a word that my clients love and dread. It means they get a chance to relax from routine and work. But, it also means that they get out of their workout groove. They are left to make good choices ‘on the go’ – far from their pre-packed home cooking and me asking them ‘So how are your food choices going?’.

Vacation can be a scary thing when you work so hard to stay focused on staying active and eating right – and you get rocked off course. So how do you stay on track with the temptation of new restaurants, and 10 am wake up calls? I have asked myself the same question when I travel up north to Sacramento to visit my dad.

But before I begin, I want to mention that a positive mindset is above and beyond the most important thing, if you wish to accomplish anything. If you think that you are going to splurge and gain ten pounds while on vacation – you will. Simple. Don’t go into this with an attitude like that – you have already lost the battle. Think about the reasons why your body is important to you and the reasons why you work so hard when you are not on vacation. ‘Splurging’ is all mental anyways. Nearing 100% of the time my clients feel more sluggish and guilty after a vacation binge, then joyful and full of energy. Okay I focus on 3 things…

1. Physical activity:

On Vacation, exercise will be the thing that takes the back seat – so if I can – I walk. Easy.  Physical activity doesn’t have to be a chore. If the airport terminals are far apart – I walk. I don’t even think about using those people mover machines. They are bringing this world one step closer to the reality of the Pixar movie Wall-E. I have watched this movie and learned from it. If you need some ideas on how to move in tight quarters – watch this video:

2. FOOD!!!:

I believe the number one reason airports have tons of tiny junk food stands is because people are BORED between flights – and will do anything to fill their time. SO I do not become a victim to snacking because of boredom. I put a magazine or book in my hand and stay away from the Cinnabon stand. If I must have something – I purchase a hot tea and sip. This keeps my hands and mind busy. Also, since vacations are usually centered around eating out – I am cautious, but I don’t stress out. I don’t want to back peddle all of my hard work away. I run from these menu descriptions: fried, beer battered, breaded, creamy, au gratin, and sautéed. I look for baked, steamed, and grilled. I have a glass of wine and resist acting like I just turned 21 – I’m mindful.

A myth that I used to fall into was starving myself all day so I could splurge on dinner ‘events’ with family and friends. This thought is silly and illogical. The food always tastes just as good without fasting.  Anyways, by the time I’m  ready for dinner my body is starving. Before I know it I have gobbled up everything from the breadsticks during cocktail hour to the chocolate mints at the front door. Situations like these set me back two days worth of calories.

3. Water:

I bring a water bottle that I fill up at each water fountain. Airline security doesn’t allow you to bring bottle water in anymore, so outsmart the TSA and bring an empty one and fill up after you go through security. It also gives me the option to mix small packets of green protein powder with my water and make a healthy snack. I often misinterpret myself for being hungry when I’m actually thirsty. So I am sure that I maintain hydrated. I strive for drinking half my body weight in ounces – about two 30 ounce canteens worth. During my flight, getting up out of my seat and squeezing into an airplane mini bathroom gets somewhat annoying, but my body thanks me.

Behaving perfectly while on vacation is sometimes hard. But, I know that as long as I don’t lose my commitment and focus completely, I will have an easier time starting up my fitness routine when I return. Time and time again I hear clients complain about how “Bad” they were while on vacation. I want to see people come back from their vacation rested and rejuvenated – not guilty and bloated.

Innovative Results Facility Presents Warrior Training Only $10

Warrior Training is taking on a new face at the Innovative Results Facility in Costa Mesa, CA.

These warriors come from all over to experience the grueling sensation of victory at 6pm Monday through Friday and 10am on Saturday.

For only $10, these warriors are challenged with some of the most Innovative workouts and fitness techniques ever seen.

Sick of the mediocrity of the nation and the boredom of regular gyms, Innovative Results provides personal trainers and now the warrior training class for those of you who need more!

These workouts are sick and nasty, creating incredible bodies and iron minds. The warrior training classes will push you past physical limits, into the mental and spiritual realms.

You won’t want to miss another one of these incredible classes. If you are not local, you can follow along on the web. See more videos here: Warrior Training

Innovative Results – 350 Clinton St. Ste E, Costa Mesa, CA 92626 – 866-243-4472

Is Your Workout Partner Helping You or Hurting You?

Have you ever heard that you are who you associate with?  If you smoke, odds are, your friends or family smoke.  If you are a runner, some of your friends are probably runners.  You get the idea, but are you using the principles in your favor to reach your fitness goals?

Who do you currently workout with?

• A friend?
• A coach?
• A trainer?
• By yourself?

If you want to improve or take yourself to the next level, are you surrounding yourself with like minded individuals?

Are your workout partners or coaches inline with your vision or are they slowing you down?

If a fighter wants to be #1 in the world and still practices with his weekend warrior buddies at the local gym, the odds of him making it to the title fight are non existent.  They won’t bring out the best in him and push him to the level he needs to develop into a world class fighter.

The same principles apply to your goals.  Although you may not aspire to fight in the UFC, you still need to surround yourself with a community of encouraging people.  We all are weak at times, feeling uninspired or lazy.  If you want to change, you need people around you that will push you further than you can push yourself and will hold you accountable to your goals, even when you don’t feel like it.

Innovative Results is a community of people striving toward their goals, week in and week out.  We organize challenges, keep progress reports, cheer each other on and create an environment full of the energy needed to motivate and help you change.  It’s not always going to be easy, but we’ve got your back.

If you live in Orange County and are interested in coming by our gym, give us a call

866.243.4472

If you live at a distance, find someone to partner with ad push eachother, encourage each other and hold each other accountable whether you feel like it or not.  That support will keep you in the game and you’ll blow passed all the average joe’s at your local gym.

The Secret to Success

“Never confuse motion with action.”

~ Benjamin Franklin

How many things are you putting off right now? Could be at home, at work, or maybe the gym. There is something that all of us are avoiding. What are you shying away from, that you know you need to do, but keep putting off?

“Action will remove the doubts that theory cannot solve.”

~ Tehyi Hsieh

Everyone procrastinates certain things, but you can’t let laziness, lack of focus or fear hold you back from achieving the things you want to in life. Remember, this is your life, not some trial run or practice game. You can create whatever you want.

“You don’t have to be great to get started, but you have to get started to be great.”

~ Les Brown

Everybody is busy. I hear that excuse everyday. My question is are you using your busy schedule as an excuse for not accomplishing the things you want to? Everyone is busy, so you need to grow, change and adapt your life and your schedule to match your priorities.

Want to lose 30 lbs? Then stop making excuses and make time for groceries, learning how to cook, getting to the gym andprioritizing your life around it. You know you can do it, but your old habits and old thinking can slow you down and get you off course. Not always easy to change, but you can do it…

“It’s not what you know, it’s what you do with what you know.”

~ Unknown

There are lots of books, lots of seminars, lots of classes and gym memberships….oh yeah and the videos, tv shows, dvds, home exercise equipment, activities, and on and on… We are surrounded by options that could help us get healthier. We all have water and grocery stores….problem is, that you make a decision to be healthier.

You probably know what you’re supposed to do (or at least know where to find it), but why don’t you do it. I believe that your goals or motivation have to be big enough to blow your ass off the couch. You have to have a reason to train hard and stay a little disciplined. You need a reason to stay focussed and make the changes necessary.

What motivating you right now?

Whats gonna change today?

Leave your comments below..