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Search Results for: exercise

Benefits of The Power Wheel – Innovative Results Fitness Coach Writes His Perspective With Six Power Wheel Exercises

July 11, 2016 by IR Staff 2 Comments

Mark Elmasry Demonstrates the Power Wheel glute bridge.

By Mark Elmasry

When you activate small and large muscle groups by using body weight with slow movements or isometrics, but what about a way to dynamically activate the most important muscle groups?

There is always a way to simplify and regress the basic activation drills, but how do we progress and add difficulty to any of those exercises?

Meet the Power Wheel.

The Power Wheel is a great tool that every body shape and size can use. It is a safe piece of equipment to use for exercise where we can minimize the risk of injury. If there exercise exacerbates certain potentially injurious movements, all the subject has to do is stop, without dropping any dangerous amount of weights or any bulky gym equipment.

Six Power Wheel Exercises

Most important highlighted feature of this tool is that it pin points specific postural muscle groups statically or dynamically in such a short period of time. You want an exercise tool that will shred your abs and tone your entire body with just a short 5 – 10 minute workout a few times a week; well you have to include the power wheel.

power wheelThe power wheel can regress a dead-lift to just a simple hinge off of the floor and make anyone shake and tremble or take a basic plank and make it exponentially more difficult to maintain a neutral as their face drips with beads of sweat.

To simplify the bio-mechanics behind why this piece of equipment is so challenging is because it is so unstable while you are affixed to it, whether it be gripping the handles with white knuckles or strapping your feet in like it is an adventure sport. After you are fastened to the Power Wheel and chose your exercise, it is further made deceptively more wobbly by the free rolling wheel. While the wheel moves it is strenuous just to maintain a neutral spine and therefore recruits substantially more muscle cells from our abdominal group than any other body weight floor exercise.

power wheel crawlThe Power Wheel is an efficient and highly effective tool. Every level of exercise enthusiast can safely utilize this tool with minimal to zero risk of injury. Lastly the Power Wheel targets every necessary postural muscle group, entire abdominal wall, obliques, serratus anterior, intercostals, transverse abdominis, spinal erectors, lats, hip extensors, flexors, and add/abductors, hamstrings, glutes and quads and the rest of your structure completely.

Everyone should be using this awesome piece of equipment!

If you liked, “Benefits of The Power Wheel – Innovative Results Fitness Coach Writes His Perspective with Six Power Wheel Exercises,” please leave us a comment, and share this article with your family, friends, and coworkers.

If you are interested in learning more about the power wheel, and all of the other dynamic and fun equipment we use here at Innovative Results – fill out the form below.

Filed Under: Blog, Guidance - Coaching - Support, Movement - Exercise, Tools/Equipment Tagged With: Body Weights, Bodybuilding, bodyweight exercise, Exercise Physiology, Exercise Tools, Gluteus Maximus Muscle, Isometric Exercise, Physical Exercise, Power Wheel Exercise, Power Wheels Target, Powered Wheel, Result Fitness, Roll Wheel, Weights, Wheel, Wheel Exercise, Writes His Perspective

19 Ways to Get Motivated to Exercise

April 6, 2016 by ptpt Leave a Comment

AlexCMaintaining a regular exercise routine can be challenging, even though we KNOW fitness and exercise is great for us!

So how can YOU stay motivated to keep up with your fitness training, or even get started with a new fitness training program when you just ‘don’t feel like it’?

Dumb Little Man’s Claire Jones has 19 Ways to Get Motivated to Exercise just for you!

1. Tell a Friend when you plan to work out and what activity you’ll be doing – an accountability partner is a great asset!
2. Create a Playlist that lifts your mood and gets you moving
3. Put on your sports gear and head out the door immediately
4. Arrange a workout with a friend – again accountability will be a huge asset for your success!
5. Make it FUN – do what you enjoy.
6. Incorporate little bursts of activity into your day – You don’t have to be at the gym for it to count as exercise!
7. Plan how far you want to run, swim or walk, and then halve it.
8. Buy gear that makes you look and feel good.
9. Work out in the morning, whenever you can.
10. Join a Sports Group – meet new people that enjoy the same activities as you!
11. Find an activity that’s on your way home from work.
12. Keep picturing the most sporty version of you.
13. Go for ten minutes only – once you get going, odds are you will continue beyond your 10 minutes!
14. Go to the gym when your favorite TV show is on – now you have no excuse. 🙂
15. Give yourself a reward after you’ve worked out.
16. Remember that action creates motivation.
17. Set up a 30-day Challenge.
18. Don’t focus on the whole workout.
19. Write down the excuses you have for not working out.

For a breakdown of each motivation tip you can read the Full Article on Dumb Little Man HERE

As I sit here typing this, I have a date with a trail that I am supposed to be running.

So remembering that action creates motivation, I will finalize this article, and run on the trail for ten minutes only…which I am sure will turn into more, but right now I am thinking of all the things I need to do today.

My reward will be that satisfying feeling you have when you have accomplished something awesome!

Which is how I feel after every fitness training session at Innovative Results – The Orange County Fitness Playground, so I am sure that this will be no different.

Not focusing on the full workout, just doing ten minutes, using action to create motivation, and feeling that huge sense of achievement when I am done is what will get me motivated to exercise for this particular exercise in my fitness training program.

Make Your Next One, Your Best One!

Did you like “19 Ways to Get Motivated to Exercise”? Leave us a comment and share this with your friends, family, and coworkers…

Looking for a motivational, accountability partner? Fill out the contact us below and our IR Training Team will get you started!

Filed Under: Blog, Guidance - Coaching - Support Tagged With: Buy Gears, Claire Jones, Cognition, costa mesa personal trainer, Day Challenge, Dumb Little Man, exercise, Exercise Routines, Experimental Psychology, fitness challenge, Fitness Playground, goal setting, healthy living, Human Behavior, Innovative Results, motivation, Motivational Tips, Movement - Exercise, Orange County Fitness Playground, Physical Exercise, Play, Regular Exercise, Sports Gear, Stay Motivated, Ten Minute, Training Programs, workout

Need More Ab Exercises? These 3 Articles Will Shred Your 6-pack

February 24, 2016 by IR Staff 1 Comment

Aaron six pack proof1
Proof Example #1 – 6-pack Abs

I have been studying psychology and physiology since I was 16 (seems like forever ago…I am 34 now), because I wanted a “hot” body (six pack with ripped back, chest, arm, and leg muscles), that also performs at peak levels.

Fortune favors the bold, so after staying consistent with exercise, hydration, nutrition, and sleep I have managed to keep the six pack I created so many years ago in my high school fitness gym.

I used to walk around with my shirt off all of the time to show this off, and then I realized I was just feeding ego, not helping others realize their own improvements…now I rarely am seen without a shirt.

I don’t keep my shirt on because I lost my six pack (they are still strong and present, just a little more hairy).

It is mainly because grew up a little and chose a more modest, humble approach to help others reach their fitness goals.

I realized I don’t have to constantly show off my abs, strength, power, and muscles at Innovative Results fitness gym, to help other people improve their quality of life…it is more about connecting and having fun at The Orange County Fitness Playground, while building good habits with solid fitness training programs.

Aaron six pack proof2
Proof Example #2 – six pack abs

When it comes to overall fitness, especially ab and core strength, I wouldn’t coach clients, teach trainers, facilitate followers, or build progressions that didn’t work.

However, sometimes we forget that six pack abs and abdominal strength has less to do with ab-centric exercise (like crunches and sit-ups) and more to do with properly engaging them throughout our daily activities and exercise routines.

If we fail to engage our inner and outer abdominal muscles at the trunk of our torso, except for when we do “ab” exercises, we will fail to feel the abdominal muscles work properly in all positions.

Sounds to easy, but I encourage you to test this right now.

female abs
She has ripped abs, too

Are your “abs” “on”?

Most likely, they are not.

You are in some sort of forward slouch, slump, or fold, that has turned your abs into mush.

Once you straighten up your position in your seat or as you stand, your ab muscles and core need to share the load placed on your spine from gravity.

This load is increased as we perform daily tasks and exercises.

When we rotate, lift heavy, exert maximal force in push, pull, rotation, squating, hip hinging, and rotating, our abs must contract.

This is telling your ab muscles to adapt by getting stronger and more dense, so we can perform the exercises better next time.

Which invests into the future look and feel of our abs.

If we are regularly pursuing abdominal engagement through regular exercises, as mentioned above, and we consciously engage our abs as we sit, stand, walk, run, reach, lift, and hold stuff throughout the day…we will be amazed by our “core” or “ab” strength.

All of these movements ARE ab exercises, as long as we are actively engaging with our abdominal muscles during these movements.

As we start to engage our abdominal muscles more and more, we will have muscles to show off, especially when we pursue good nutrition, hydration, and sleep to help us remove the unnecessary body fat from our belly.

ricardo-abreu
Ricardo Abreu is shredded with a six pack

Need more ab exercises?

Try these three articles to help you work your abs and core better during your time at the Innovative Results fitness gym – The Orange County Fitness Playground.

Now you can get that hot body that also performs at peak levels:

7 Best Core Exercises
Are Ab Crunches a Waste of Time?
I Do Crunches Every Day, Where Are My Abs?

Make your Next Ab Exercises Your Best Exercises!

Did you like this article? Leave a comment and share this with your family, friends, and coworkers.

Would you like to train your abs at The Orange County Fitness Playground? Fill out the form below.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Recovery, Testimonials Tagged With: 6 pack, 6 pack abs, 6 packs, ab, Ab Crunch, ab exercise, ab exercises, ab strength, ab workout, abdominal, abdominal crunches, Abdominal Exercise, abdominal strength, abdominal workout, abdominals, Abs, abs are made in the kitchen, Abs Evening, abs that are ripped, best core exercises, bodyweight exercise, core, core exercises, Core Stability, core strength, core workout, Exercise Good, Exercise Routines, Pack Abs, Physical Exercise, Rectus Abdominis Muscle, regular ab exercise, Regular Exercise, ripped abs, sculpted abs, Sit-up, six pack, Six Pack Abs, stronger abs, stronger core, Vacuum Exercise, washboard abs

Which Is More Important: Sleep or Exercise? Find Out if Sleep Or Exercise is Better for You in the Morning

July 26, 2015 by Jessica 1 Comment

Sleep or Exercise in the Morning?Should I sleep in or work out?

Am I feeling fatigued because I am over working and over training, OR am I fatigued and drained due to a lack of activity?

If I don’t work out, wouldn’t I lose all the gains I’ve made? But I’m so tired!

These are all great questions to ask yourself right before hitting the snooze button to catch a few more extra Z’s in the morning.

We’ve all heard that for our bodies and brains to perform optimally, we as humans need a proper balance of both sleep and exercise.  Sleep plays a HUGE role in our “overall physical and emotional health, helping your brain function, reducing your risk of chronic disease, promoting mental well-being, and boosting your immune system. Studies also show that sleep loss is associated with increased hunger and appetite, linking a lack of zzzs with an increased risk of obesity.”

Then again, there are so many benefits to exercising in the morning. You’ll get your workout done before the rest of the day happens. You’ll already be kick-starting your day. Plus, all that exercise in the morning makes you sleep much better at night.

So what do we do?! Do we choose sleep or exercise?

Katie Golde over at Greatist helps break down the importance of maintaining the balance between sleep and exercise in this week’s article “Which Is More Important: Sleep or Exercise?” Get the facts on what’s best for you and your body.

Read the FULL Article on Greatist now

Check Out More Helpful Articles On Sleep and Exercise:
Secrets to a Better Night’s Sleep
21 Tips to a Better Night Sleep
Sleep Better with Exercise

Need more ideas on how to balance sleep and exercise? Want to find out the best exercises to help you get in more zzzs?

Filed Under: Blog, Mental - Mindset, Movement - Exercise, Nutrition, Recovery Tagged With: change, Costa Mesa, costa mesa personal trainer, exercise, fitness, Greatist, health, healthy living, Innovative Results, Katie Golde, orange county personal trainers, Sleep

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Bodyweight Exercises

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Kettlebell Exercises

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Costa Mesa, CA 92626

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Contact Us – info@innovative-results.com

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

 

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