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Recovery is MUCH More Than Skipping a Workout

May 3, 2014 by ptpt Leave a Comment

LunchWorkout 4_21_14

By Mark Elmasry

“Man that was a good workout!” We’ve all said recently enough, or how about, “Ouch, I am sore”?

But the last thing, and possibly the worst thing you may be saying is, “I’m too beat up to do anything today.”

These are all indications of a couple of problems.

Firstly, feeling “beat up” is a sign of your muscles becoming slightly more acidic acutely following exercise, or days later you may be feeling the effects of delayed onset muscle soreness caused by sensitive muscle fiber endings. Secondly, it can be attributed to a poor diet and poor sleep.

Proper nutrition is what fuels our muscles, providing our body the nutrients necessary for repairing torn muscles post workout, while sleep allows for hormonal benefit and aids in muscle growth and rebuilding.

Last, and certainly not least as to reasons why you have ‘thrown in the towel’ for exercise that day are neglected recovery tricks.

For starters, we are not all lovers of pain, so soft tissue manipulation on a foam roller or trigger point tool of some sort is not something we all religiously do as we should.

Soft Tissue Manipulation (STM), be it that you go to a fancy massage clinic, performed self massage, or self myofacial release(SMR) with a ball, roller, stick, etc. should be done constantly. There is always some area in your body that has recently been over-worked and is extra stiff or sensitive. It is necessary that we release those trigger points, whether they are latent or active, and obviously painful.CB mobility

Helpful Hint for STM or SMR – “Less is More” when it comes to targeting a specific area of soreness or tightness. Putting continuous and concentrated pressure for multiple minutes at a time will cause even further sensitivity and even bruising. Short, simple, and straight to the point is effective and essential for taking care of sore muscles and ridding our body of hazardous trigger points and sore muscles that will ruin our body mechanics.

Playing with temperature can also be a highly effective tool for recovery. “Throw some ice on that bad boy!” is an age old saying from all kinds of uneducated coaches but is extremely valuable and helpful for recovery. Ice application by itself for a couple minutes brings down pain levels, swelling, general edema(swelling), and stops the excessive nerve signals from the brain. Not only that, but applying ice for a few minutes causes the blood flow to slow down tremendously and then come back with oxygen and nutrient rich blood cells to help repair the torn tissue. Heat is the opposite, and acts in a different yet beneficial way as well.

 

Let Innovative Results help you with your recovery!

Read more about the IR Program and how to get started today!

 

Filed Under: Blog, Guidance - Coaching - Support, Recovery Tagged With: 3 Tip, Alternative Medicine, Costa Mesa, costa mesa personal trainer, Delayed Onset Muscle Soreness, Delayed Onset Muscle Soreness Caused, diet, exercise, foam rolling, Health Care, healthy living, Innovative Results, Manual Therapy, massage, Medicine, Muscle Fiber, Muscle Growth, Muscle Soreness Causes, Myofascial Release, Myofascial Trigger Point, Onset Muscle Soreness, orange county, orange county personal trainers, personal training, Physical Exercise, Recovery, Repair Torn Muscle, Sleep, soft tissue manipulation, Soreness Muscles, Torn Muscle

The Results are In – Wrapping Up February’s Challenge Month

March 7, 2014 by ptpt Leave a Comment

banzai prizeWhat an awesome month!

We had so many new faces, incredible workouts, and man, oh man did each of you step it up for these challenges! Our team cannot even believe how awesome these scores are, the astounding improvements, and all the wonderfully kind things you had to say about the Innovative Results facility, our training team and IR3 workouts.

 

“…The workouts aren’t boring like the ones you would find at your local “globo gym” because each session is different. During my seven sessions I’ve been exposed to kettlebells, sled pushes, VersaClimbers, battle ropes, box jumps, and sandbags (most of them new to me) and after each session I’ve walked out feeling like I got a great workout and as of today I am 7 lbs lighter and feel a whole lot better…” – Chris Desamito

 

Now it’s time to celebrate and claim your prizes!

Let’s start with Eric Berringer and Alan Gutierrez …

Eric burnt up his keyboard writing up reviews and claimed 50% off his training for life & a brand new foam roller!

Read some of Eric’s Reviews Here and Here

Alan couldn’t go a day without letting someone know he was at IR, tallying up the most check-ins on Facebook and Yelp! Read what Alan has to say about Innovative Results HERE.

But Alan wouldn’t stop there, going toe-to-toe with Harrel Carman on each of the posted physical challenges claiming 1st place by top score(s) and taking that sweet 40% off victory, as well as a brand new foam roller!!

Now for the individual board winners!February Prizes

Prizes include IR apparel, TraceMinerals, ONNIT supplements, discounted pricing on Way of Life Cleanses, a special offer on subscriptions to My Mad Methods Magazine, a complimentary chiropractic exam, Banzai Jerky and C2O!

Max Pull Ups
Brett Adams – 22
Marianne Mabie – 11

3 Minute Push Up
Jordan Salkin – 115
Marissa Rogate – 57
Aisha Saucedo – 57

1 minute Versaclimber MaxFeb Sled Board Dan Nguyen – 320
Jessica Helal – 245

10 second Versaclimber Max
Aaron Boaitey – 80
Sandra Reid – 55
Jessie Perez – 55

2 Plate Sled Push
Steve Roney Jr – 4.82

1 Plate Sled Push
Moana Tuipala – 5.14

30 Second Tsunami
Harrel Carman – 93
Emma Quick – 76

*Be sure to claim your prizes by Friday, March 14th or these babies will be going back in the prize pot for future winnings!!

 

Thank you all for making February such a special month!

 

“IR is my second home. The people there are like family. That’s pretty much the only way for me to put it.” – Tri Luu

“…I look forward to many returns to this gym! Every muscle is worked, and I love the constant changing types of workouts! You will NOT be bored! You will NOT regret it! Come join us!” – Amy Beth

“Innovative Results has exceeded every expectation I have ever had in a gym. You can’t fully understand the joy of working out and getting fit here unless you actually train with some of the great trainers in this fun and upbeat facility…” – Ashlee Evans-Smith

“…I just started at Innovative Results and absolutely love it! Everyone is knowledgeable, positive, caring and push you to work hard…” – Marissa Rogate

“I am NOT a morning person. So it is some sort of miracle that I actually look forward to waking up at 5:00am to make it to my innovative results training three times a week. It is that good of a workout…” – Lee Braun

Unsure IR is right for you, check out more reviews Here.

Innovative Results preps for the adventures of an active lifestyle, if that’s for you, then come play!

First one’s on us – Fill out the form below to schedule your first training session with the Innovative Results Team!

 

Filed Under: Blog, Events, Mental - Mindset, Movement - Exercise, Testimonials Tagged With: 1 Plates, 2 Plate, 3 Minutes, 7 Lbs, bodyweight exercise, Boxes Jump, Costa Mesa, costa mesa personal trainer, fitness challenge, foam rolling, goal setting, Innovative Results, Ir Facility, kettlebell, Lbs Light, orange county personal trainer, personal training, Push-up, Sled Boards, Sled Push, Special Month, Train Team, workout

A Few of Our Favorite Foam Rolling and SMR Techniques

December 28, 2011 by ptpt Leave a Comment

Feeling a bit stiff and sore?

Don’t worry, we’ve got you covered.

Foam rolling and SMR (self-myofascial) techniques are an extremely important part of Innovative Results gym and coaching program.

These foam rolling and SMR techniques include compression techniques using foam rollers, therapy balls, trigger point equipment, rumble rollers and several other pieces of SMR equipment.

For those of us that spend too much time on the couch, in the car and at our desks, these techniques are a lifesaver.

The benefits include:

  • Breaks up adhesions in our muscle tissue. (aka loosens tight muscles)
  • Improves proper movement mechanics (aka we move better)
  • Reduces the risk of injury
  • Reduced soreness after workouts

As a mixed martial arts fighter who goes through brutal training day in and day out, I would collapse and be physically broken if I did not quickly take care of tight muscles every day. We all know our bodies better than anybody else and the more we roll and stretch out our tight muscles the better it will feel and the more effectively we can take care of ourselves.

But this is not just for athletes.  Executives, managers, office workers, weekend warriors and anyone else that visits the gym can benefit from these techniques.

Here’s a few areas to check out next time you’re on the roller:

1)     Hips.  Hip flexors (front), Glute medius (side) and Glute max (aka butt cheaks) are usually tight on everyone.  Foam rollers work great, as well as therapy balls, tennis balls or similar.

2)     Lower legs, i.e. right above and below the knee and above the ankle as well, a tennis ball moved around by your hands will work the best on our shins and lower leg.  Also, be sure and check out the video below.

3)     Upper back and shoulder blades. From sitting in chairs and incorrectly lifting things all day our upper back and shoulder start to crumble on us. This is my personal favorite spot to roll out on and I need it once a day or else I feel terrible.  Our favorite tool for this area is called a peanut (two tennis balls taped together).  It works perfectly for that area between your shoulder blades.

In addition to the foam rolling techniques mentioned above, stretching is also a great way to relieve tension and improve range of motion.

There are many different types of stretching, but here are a few of our favorites that can be done at home, in the office or just about anywhere.

Here’s a quick peak into a recent mobility workshop at Innovative Results

By utilizing these foam rolling and SMR techniques before and after your workouts, you will not only feel better, but you’ll also move more efficiently.

In fact, you should feel brand new!!!

If you have any questions, feel free to leave us a comment and we’ll get back to you right away 🙂

Did you like “A Few of Our Favorite Foam Rolling and SMR Techniques?”

Leave us a comment and share this article with your friends and family.

Filed Under: Recovery Tagged With: Ball Moving, Coaching Programs, Foam, Foam Roll, foam roller, foam rolling, foam rolling and smr techniques, foam rolling smr, foam rolling techniques, Manual Therapy, Mixed Martial Arts Fighters, Rumble Roller, SMR, smr techniques, Technique Used, Therapy Ball, Training Days, Use Foam Roller

5 Tips To Turn Your TRI Into a Win-Endurance Athletes, This Is For YOU!

January 23, 2010 by ptpt 1 Comment

Dear Innovative Results,

I need your advice…I am increasing in my mileage like a crazy woman, but I feel good about it and I am doing great…except one thing…my long run today was 20 miles =) in 3 hrs, it was a great run except my legs were giving up on me…I had enough energy to keep going, but once I slowed down it was like, “HOLY CRAP! This freakin hurts!”  Though the pain was in my quads and hip flexors..Is there anything I can do in my training to strengthen my legs…I feel like I am doing great runs throughout the week…maybe more sprints? Or try to incorporate more strength training?…if that is the case, then what can I do? I appreciate your help! Oh and the count down begins…4 WEEKS til the big day…26.2!
[Read more…]

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition, Recovery Tagged With: 20 Miles, Aerobic Exercise, Athlete, Endurance Athletes, Endurance Races, Exercise Physiology, foam rolling, Hip Flexors, Manual Therapy, massage, Muscle Fiber, Muscle Massager, Myocyte, Neurological Disorders, Physical Exercise, Physical Strength, Race Days, Strength Train, strength training, Stretching, Type 1 Muscle Fibers, Weakness

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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.

 

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