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MOVEMENT IS MEDICINE

August 29, 2017 by Jessica 3 Comments

By: Coach Dane Fernandez Dane Fernandez at Innovative Results

WHAT IS MOVEMENT

We have been living in a civilized society for thousands of years, and only up until recently have we seen a decline in of our populations physical abilities. There are few who have excelled at getting their body to its maximum ability and potential, but for the vast majority of the civilized world we have let our immediate environment take over causing physical evolutionary change.

It’s funny to think we live in a society that needs to count their steps in order to meet the suggested physical recommendations for daily exercise. Surrounding environments play a big factor in dictating a routine or habit. When living in a modern environment we feel the need to create things like the “10,000 step a day rule”. We also create modified movement facilities like weight gyms.

Jennifer Lifting with Kettlebell

As a culture we have learned that in order for us to live in the modern world we need to take part in physical activity to up keep one’s health. Gyms and sports are a means to fun physical activity in hopes of improving oneself in dimensions of speed, agility, quickness, power, and strength.

GOOD MOVEMENT vs. BAD MOVEMENT
Are we creating healthy individuals or are we taking people farther from true healthy movement? With generalized and sport specific training we are developing the bodies abilities, but are we doing it correctly and safely? Doing a gym workout is believed to replace the physical activity that we’d normally take part in if we were still living in pre-modern times. Being in a gym setting is probably not the most ideal way to express excess energy but it works with our modern society and culture.

Sport specific and generalized training are great for personal development, they provide essential skills for mind and body awareness. It takes phenomenal strength and control to perform these types of activities. We can all agree that any type of body training is going to be beneficial compared to remaining stagnant. Education, discipline, and time are a few factors when looking at developing a healthy human body.

HEALTHY MOVEMENT vs. UNHEALTHY MOVEMENT Master Coach Aaron with his daughter Hannah
When training is done correctly it can be extremely beneficial as one takes part in their daily lifestyle. The more your mind and body are trained the better they will respond when called upon. It is important to train ‘’the right way” on a daily basis.
Movement in our daily life comprises of multiple movement patterns. When we get stuck in a repetitive day-to-day routine it’s hard for most of us to practice healthy movements. Our movements become repetitive and unhealthy becoming harmful to one’s health.

Healthy movements can be tough to identify with all the misconceptions out in today’s health industry. Stick to the basics and master them, this is key. Once you’ve owned the basics only then can you start doing all the fun and cool movements and workouts.

Healthy movement starts with where the movement takes place. Moving in all three planes of motion will allow your body to be optimally trained. Movement in the Sagittal (Forward-Back/Up-Down), Frontal (Left-Right), and Transverse (Rotation)planes of motion will put a halt to the day to day routine.
Moving correctly takes time and dedication to the basics. Learning to control you body through it’s proper movement patterns becomes essential for optimal human health.

Control has to be one of the most underlooked components to a healthy body. Proper stabilization and mobilization of your body needs to be addressed before performing SAQ, Power, Strength, and Endurance activities or workouts. Capabilities and abilities improve when mobilization and stabilization are performed on a daily basis.

With mobility and stability improving you will be setting yourself up for successful training protocol and workouts. Addressing strength, power, speed, agility, quickness, endurance, and aerobic capacity will be much easier. Focusing on how to train the correct energy pathway for the given workout will be the main concern instead of correcting bad form and posture.

SMART ACTIVE RECOVERY active stretching
Performing movements and workouts will place stresses on your body’s bones, joints, and soft tissues. We’d all like to go day-to-day without any aches and pains and by starting a recovery protocol you will help ensure a healthy body. Succeeding in your workouts are very important for one’s health, but paying attention to how you treat your body after a workout has huge implementations as will.

By doing multiple active recovery techniques your body will start to notice faster adaptations to the stresses placed on it. Placing an emphasis on how your body heals and regenerates itself post exercise is an important part of a great training protocol. Emphasis can be placed on two types of recovery; active and passive recovery.

Usually many different theories arise as to how to do recovery and what methods to use. When dealing with post exercise protocol, one of the first things that should be implemented is an active decompression. This can be considered to be a short jog or locomotion technique to help circulate blood flow in the body, thus improving overall recovery. Other types of active recovery are self myofascial releases along with tissue and joint decompression stretches.

Passive recovery is something that you do without exerting any effort like a hot/cold contrast bath, epsom salt bath, and massage or physical palpation. Passive recovery is commonly mistaken as “my recovery day” which consist of lying on the couch all day doing nothing at all (this is not what we want to do). Using proper passive recovery techniques can provide insights to body awareness and healing. By adding multiple recovery disciplines into your daily workout progression you are supercharging your bodies recovery cycle thus making you a healthier individual.

Add up all the smart movement strategies and start to implement them into your daily regime. If you are still unsure about how to apply there techniques into a fitness program please don’t hesitate to visit a local “smart gym”. Make sure that they go through proper programming and recovery in their day to day progressions.

It’s time to get out there and make your own medicine out of movement.

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When’s the Last Time You Changed Your Workouts? Here’s 5 Steps to a New and Improved Workout

June 5, 2012 by ptpt 3 Comments

When’s the last time you changed up your workout?

Been doing the same thing for years?

Not getting the results you deserve?

Got a nagging injury or pain that you’ve been dealing with for years?

Its time for a change…

Typically gym workouts go something like this:

Step 1:  Walk on the treadmill for 5 minutes

Step 2:  Lift weights – Chest and Back, Legs, Shoulders and Arms, repeat.

Step 3:  Take a class or do cardio – Aerobics classes, treadmills, stair climbers, etc.

Step 4:  Stretch – touch your toes, butterfly, talk and leave.

At Innovative Results, we take a slightly different approach.

In order to get the most out of your workouts, you have to stimulate the body in a lot of different ways.    Warm up should be so much more than a 5 minute walk.  You must stimulate the nervous system, to turn on your body and prepare it for the work ahead.  Your strength portion should involve movement patterns, in multiple planes of motion, using a variety of stimulus (weights, Kettlebells, body weight, resistance bands, ropes, and more).  And conditioning is our word for ‘cardio’.  Conditioning builds your cardiovascular system, increases stamina and endurance and is important for every person.

Here’s a breakdown of a workout:

DISCLAIMER:  Developing the right workout for an individual can become very specific.  These are not recommendations, but think of them more like a rough template for your workouts.  If something doesn’t make sense, or stimulates a question, please ask us by leaving a comment.  We will get back to you accordingly.

Part 1 – Preparation – pick a few of the following and spend about 10-20 minutes getting your body prepared for work.

SMR – Self Myofascial Release – This includes foam rollers, Trigger Point Tools , Rumble Rollers, Sticks and other items.

Ankle/foot Mobility – most people’s feet and ankles are weak and stiff.  Neglecting them can quickly reduce performance and can lead to injury throughout the body.  Your feet are the foundation of your body, so take some time to keep them happy.

Dynamic Stretching Series – a variety of stretching can be used before a workout.  We prefer to walk people through a series of dynamic movements to open up the ankles, hips, upper back and shoulders.  This increases blood flow, primes the muscles and opens up stiff joints.

 

Eischen’s Yoga – Jon Hinds has an incredible DVD on this subject and these movements have become a foundation of our program.  These are perfect for beginners looking to develop stability, but are also incredible for advanced athletes to use for warm ups or recovery.

Core Series – I hate using the word ‘CORE’, because it has been abused for so many years.  My definition of the core includes everything except the legs and arms.  Shoulders, upper back, midsection and hips.  These muscles play a vital role in our movement and are involved in a variety of tasks.  Some stabilize, while others are prime movers.  Depending on the person, we need to make sure these guys are turned on and functioning correctly before we move on to bigger, heavier, more challenging exercises.

Corrective Exercise to address weak links in the chain – We all have our weaknesses.  Maybe its from an old injury or long hours at the office, but either way, we need to expose these weaknesses and address them to look, feel and perform at our best.

Part 2 – Fire up the Engines – I like to include all of these in each workout.  Use proper progressions to match your ability level.

Locomotion – This can include a variety of running, side shuffles, karaoka, butt kickers, skips, high knees, etc.  Since moving around on our feet is the foundation of movement, it is important to groove these patterns.

Plyometric progression – Plyometrics became big in the 90s, mainly with athletes, but beware.  While properly using plyometrics can be beneficial for almost everyone, doing them incorrectly can quickly lead to injury.  Start by learning how to land correctly, then you can progress into bigger and faster movements.

Med Ball Series – Medicine balls are incredible tools.  They can be used in many ways, in many different directions, using a variety of tempos.  You can do simple movements or progress to more explosive movements, like throwing.  This is a great way to groove movements and create explosive power in different movement patterns.

Part 3 – Strength Work – Getting stronger is vital for everyone.  Sometimes this can start as simple as isometric stability work, but it can also progress into heavy lifts, carries and other movements.   Exercise variables, such as movement pattern, sets, reps, rest, and tempo can all be altered to fit your goal and ability level.

Use gravity or other tools to challenge the body in a variety of ways.  Bodyweight, weights, bands, sleds, stones, ropes or other tools can be used.  Don’t get stuck doing the same exercises for years.

Typically Compound Movements – Isolated exercises (works one muscle) have their place in the strength world.  When someone has an imbalance or injury, it is important to isolate that muscle and strengthen it.  After some focused effort, then it is important to integrate that muscle back into larger, compound (multiple muscles) movements.  Remember, the body moves by using a combination of muscles, controlled by a network of nerve cells.  Stability, strength and power all stem from a clear line of communication between the nerves and muscles.   Utilizing a variety of compound movements helps open up these lines and helps us move better and more efficiently.

Proper progression of each movement is important.  People should start with stability exercises first.  Once they can stabilize and maintain integrity with basic movement, then we can add resistance.  Strength work is more difficult and requires a foundation of control and coordination.  As strength is developed, then we can safely progress into more explosive, power type movements.  There are literally thousands of movements, but a good coach can tailor make a workout to fit the ability level and goal of each person.

Planes of motion – Sagital – Frontal – Transverse.  The fitness world seems to have gotten stuck in the sagital plane.  Most exercises are some variation of forward and backward (push/pull, squat/hinge, etc).  The real world moves in all directions, especially in sports.  We train people in every direction to ensure 360 degrees of strength and to resist against injury.

Teaching the body to work as a unit, strengthen the chain of muscles involved and move toward desired outcome (muscle, reduced bodyfat, performance, etc)

Part 4 – Conditioning

Sometimes conditioning can be combined with the rest of the workout, but it can also be reserved for the end of workouts…Depends on the workout and goal of the day.

I reserve the bulk of this work for the end, so that the body is not exhausted during the strength portion of the workout.

Our body uses 3 basic energy systems:  Aerobic (3min +), Lactic (20sec – 1min)  and Alactic (0 – 12 sec), so be sure to test and work all systems.   In the 80s, aerobics dominated the market place, but today high intensity work seems to have taken over.   I believe that everyone needs some balance of all three to look, feel and perform at their best.

Part 5 – Relax and Recover

Finishing a tough workout and walking out the door is NOT ideal.  I’m sure that you’ve worked out hard,  driven home or to work, and had a hard time getting out the car.

Take some time to relax after your effort.

Cool down starts by allowing the heart rate to reduce from the workout.

Can also include Trigger Point, static stretching, ice, contrast showers, breathing techniques and proper nutrition.

Using a variety of these techniques can allow you to do more work, with less pain and better results over time.

So, there ya go.  A quick template that, hopefully, helps you put together a better, more inclusive workout.  We could literally talk for days on more information, but this should stir up some questions and we can always dig into more detail on other posts.

Hope this helps out!

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Filed Under: Blog, Movement - Exercise Tagged With: 5 Steps, Body Weights, Challenging Exercises, Gym Workout, Lifting Weight, Physical Exercise, plyometrics, Recreation, sports, Static Stretching, strength training, Strength World, Take Some Time, Time Get, tough workout, Weight Training, Workout Go

Top 10 Places to Get Outside and Workout in Orange County, CA

January 11, 2010 by ptpt 16 Comments

Southern California is an amazing place to live and play.  With so many beaches, parks and trails, there is an endless supply of places to go and stay active.  So, if you are looking for an alternative to the gym or just something to do on the weekend, here are 10 of our favorite places to workout in Orange County.

1.  Crystal Cove State Park, Newport Coast.  17 miles of hiking trails. There are three main hiking routes in Crystal Cove State Park.  Green Route (easiest), Red Route (moderate), and Blue Route (strenuous).  Beautiful ocean views!  click here for more info.

2.  Back Bay Trail Loop, Newport Beach. Just over 10 miles.  Perfect for walkers, runners and bikes.  click here for map.

3. 1000 Steps, Laguna Beach. Not for the faint of heart!  People come from all around to walk
and run these steps.  Better bring your “A” game for this one….and a Gatorade.  Here’s some more reviews and a map.  Enjoy!

4.  Top of the World Hike, Laguna Beach. This is an amazing place with incredible views.  You can hike to the top on a sunny day.  Not too crazy.  Here is some more info.

5.  Aliso Woods, Laguna Hills/Laguna Beach. Great intermediate mountain bike trails that weave through the hills.  Check out a map here

6.  OCC Track and Football Stadium, Costa Mesa. Sprints, stairs and other misc nonsense.  This is a great change of pace from regular runs or gym workouts.  Run the bleachers, do some intervals on the track.  Have fun, mix it up! Here’s your map.

7.  Mile Square Park. The name says it all.  Run, walk, play, chill.  Full of stuff to do.  More info here

8.  Pick a beach. Almost forgot that we live by the ocean..everyone has a favorite and they are all amazing.  Choice is yours.  Walk, run, surf, paddle, play, laugh and enjoy yourself.

9.  Paddle board along the coast – works your upper body, balance and stamina, but who notices that when you are looking at the view?  Incredible.  You can rent equipment in just about every city.  Laguna beach and The Back Bay are pretty popular spots.

10. Kayak in Newport Bay – cool change of pace and beautiful views of the water, homes, boats and more.  Definitely a workout, but a fun change of pace.

So there ya have it.  10 new places to get a workout in Orange County.

Have fun, get outside and stay active!

If you live in Orange County and are Interested in Visting IR’s Gym, simply fill out the form below and one of our personal trainers will contact you to schedule your FREE Trial!

Filed Under: Blog, Movement - Exercise Tagged With: 10 Place, california, Crystal Cove State Park, Gym Workout, Hiking trails in Orange County, Hill Laguna, Laguna, Laguna Beach, Laguna Beach: The Real Orange County, Laguna Beaches, Moving Around, new workouts, Newport Beach, Newport Beaches, orange county, Orange county recreation, Orange County trails, outdoor workouts in Orange County, San Joaquin Hills, State parks, Top 10 Places, top 10 workouts in Orange County, Workout Running

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

 

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