How to Reduce Soreness and Recover from Your Toughest Workouts

We’ve all been there….hobbling around your house, wondering why you decided to workout again.

Is it really supposed to hurt this bad.

WIll it ever go away?

Will it always be this bad?

This is a temporary period of discomfort that we experience when we try something new or start working out.  Fortunately there are some things we can all do to minimize this pain.

Here are some suggestions:

How to Reduce Soreness and Recover from Your Toughest Workouts

Got some other ideas?  Leave us a comment.

Like this stuff?  If so, be sure and share with everyone except your workout partner!

Innovative Results Personal Training has been voted #1 Orange County Personal Trainer
for ‘08 and ‘09 by FOX LA’s Hotspot. Their personal trainers service all of Orange County, CA
including Costa Mesa, Irvine, Newport Beach, Corona Del Mar, Tustin, Huntington Beach, Lake Forest,
Laguna Niguel, Laguna Hills, Rancho Santa Margarita, Ladera Ranch, Foothill Ranch, Aliso Viejo,
Mission Viejo, Laguna Beach, Fountain Valley, Anaheim, Fullerton, Santa Ana, San Juan Capistrano,
Dana Point, Long Beach, Placentia, Brea, Anaheim Hills, Yorba Linda, Seal Beach, Westminster and
San Clemente.

109 Ways to Radically Improve Your Health, Happiness and Productivity

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 I forget something?

Please leave me a comment and bookmark this article, if you found it useful.

Innovative Results Personal Training has been voted #1 Orange County Personal Trainer
for ’08 and ’09 by FOX LA’s Hotspot. Their personal trainers service all of Orange County, CA
including Costa Mesa, Irvine, Newport Beach, Corona Del Mar, Tustin, Huntington Beach, Lake Forest,
Laguna Niguel, Laguna Hills, Rancho Santa Margarita, Ladera Ranch, Foothill Ranch, Aliso Viejo,
Mission Viejo, Laguna Beach, Fountain Valley, Anaheim, Fullerton, Santa Ana, San Juan Capistrano,
Dana Point, Long Beach, Placentia, Brea, Anaheim Hills, Yorba Linda, Seal Beach, Westminster and
San Clemente.

21 Tips to a Better Night’s Sleep

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 white 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 the 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!

Treatment of Childhood Obesity

Obesity treatment programs for children and adolescents rarely have weight loss as a goal. Rather, the aim is to slow or halt weight gain so the child will grow into his or her body weight over a period of months to years.

Early and appropriate intervention is particularly valuable. There is considerable evidence that childhood eating and exercise habits are more easily modified than adult habits. Three forms of intervention include:

1. Physical Activity – Adopting a formal exercise program, or simply becoming more active, is valuable to burn fat, increase energy expenditure, and maintain lost weight.
2. Diet Management – Fasting or extreme caloric restriction is not advisable for children. Not only is this approach psychologically stressful, but it may adversely affect growth and the child’s perception of “normal” eating. Balanced diets with moderate caloric restriction, especially reduced dietary fat, have been used successfully in treating obesity. Nutrition education may be necessary.
3. Behavior Modification – Many behavioral strategies used with adults have been successfully applied to children and adolescents: self-monitoring and recording food intake and physical activity, slowing the rate of eating, limiting the time and place of eating, and using rewards and incentives for desirable behaviors.

Obesity is easier to prevent than to treat, and prevention focuses in large measure on parent education. In infancy, parent education should center on promotion of breastfeeding, recognition of signals of satiety, and delayed introduction of solid foods. In early childhood, education should include proper nutrition, selection of low-fat snacks, good exercise/activity habits, and monitoring of television viewing. In cases where preventive measures cannot totally overcome the influence of hereditary factors, parent education should focus on building self-esteem and address psychological issues.

Best Massage Therapist in Orange County, California!

Jenny Gordon from Kneading Massage based out of Irvine, California, is by far the best massage therapist I have ever had the pleasure of going to (and I’ve been to many!). Jenny is able to identify exactly where your trouble spots are and focuses in on them; unlike other massage therapist, where they rub ya down for an hour and expect you to be happy – My 3 year old son can do that for free! Jenny’s strong hands are perfect for those trouble spots, and although it may hurt on occasion, you know she’s getting all of the “kinks” out. I walk out of my sessions feeling rejuvenated, refreshed, and anxious to come back again! Even during my pregnancy, I’m still able to enjoy a nice prenatal massage from Jenny Gordon. These massages help ease backpain, muscle cramps, and swelling to name a few discomforts during pregnancy.

Kneading Massage Therapists specialize in Swedish Massage, Deep Tissue Massage, Lymphatic Massage, Thai Yoga Massage, Hot Stone Massage, Foot, Hands and Wrists Massage, and Prenatal Massage. Check out their website for more details - http://kneadingmassage.biz/ And remember to ask for Jenny!