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How to Frame Your Mindset Through Actionable Goals

October 9, 2020 by Jessica Leave a Comment

By: Coach Sareena Rama

Framing our mindset through actionable goals, building a positive support system, and remembering our why for movement – we will go into our day head and heart strong. When we prioritize our recovery in between movement sessions, we perform better. When we can perform better; we will move better, feel better, then ultimately, look better! Understanding how these three aspects come together is through intentional practices that can change your life!

Starting with our frame of mind, or mindset, we can…

  • Start and end the day with gratitude for our bodies. Sending gratitude to your body for carrying you through the day is a practice that can be done through journaling or mediation!
  • Write down your why for movement! Why do you want to feel better? What do you want to move better for? Why do you want to look better? (Remind yourself of your SMART goal!)
  • Jot down positive words that motivate, inspire, or resonate with you.

The Buddha says “Our life is the creation of our mind,” so create a positive life with a positive mind!

Once we have started off the day with a positive mindset, we can have a positive intention going into our movement sessions! We can move better when we…

  • Choose a movement that is enjoyable for you and have fun!
  • Start with the basics of movement. Performing an exercise without understanding the basic pattern of movement can be harmful to our success! Lean on those who are there to help you!
  • Understand that our bodies are adaptable and powerful!

Movement can be as simple as committing to showing up for ourselves in each workout!

The practices that follow an awesome workout is our form of recovery. Just like movement and mindset-recovery is an intentional form of rest. Our recovery can be…

  • Sleeping for a full 8 hours!
    Fueling our body with good nutrient-dense foods pre- and post-workout!
  • Hydration!!!!!
  • Feeling supported by your community and coaches!

The idea of recovery is simply taking CARE of yourself each day by providing your body with adequate rest, water, and fuel for your day!

MINDSET is our frame of mind that charges our day with energy. In order to cultivate your mindset, you must RECOVER and be mindful of what the body needs each day. Both mindset and recovery will fuel our ability to MOVE with purpose in training sessions!!

 

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Recovery Tagged With: change, Costa Mesa, costa mesa gym, exercise, Fitness Playground, goal setting, healthy living, healthy movement, Innovative Results, Mindset, movement, personal trainer, Recovery, Sareena Rama

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.

Filed Under: Uncategorized Tagged With: Active Recovery, Body Recovery, Body Training, costa mesa gym, costa mesa personal trainer, Dane Fernandez, Drug Rehabilitation, Fitness Playground, Fun Physical Activities, gym, Gym Workout, health, Healthy Body, healthy living, healthy movement, High Intensity Training, Human Bodies, Improves Quality, Innovative Results, mental health, Mindset, motion, movement, orange county personal training, Personal Life, Physical Exercise, Psychosocial Rehabilitation, Recovery, Recovery Approach, Recovery Day, smart, Specific Training, strength, strength training, unhealthy, unhealthy movement

Your IR3 Home Workouts

October 9, 2015 by Jessica Leave a Comment

Ready to get back to your Fitness Playground?

Reserve your favorite class time HERE

We’ve extended January’s Promotion – 25% Off Buddy Deal
Any new members who sign up with a friend will receive 25% off their membership for the lifetime of the agreement.
Already a client? Refer a Friend(s), IR will give them 25% off and you will receive $50 off your next month of training.

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As our facility and community continue to receive updates on government regulations, our facility will continue to adhere to the CDC guidelines and restrictions currently in place at the Fitness Playground (IR’s COVID-19 Rules & Regulations).

Innovative Results will continue running 6 classes Monday – Friday all practicing social distancing, personal use equipment as well as keeping up with our cleaning chores to keep you all safely working towards your health and fitness goals! The CDC guidelines allow our facility to operate at 10% occupancy, and thanks to our amazing playground square footage, that will allow for 18 people in the facility at any given time.

Classes will remain at the limited sizes, with stricter enforcement of registrations and waitlist allowances.  If you are feeling unwell, please be considerate of your IR community’s health and stay home.  At this time, late cancellations will not be penalized when it comes to your health 🙂  If “no showing” busy class times becomes a habit, a $20 penalty per class will be enforced.

Reserve Your Next Workout at OC’s Fitness Playground

 

Check out a workout you and your loved ones can do at home!

__________________

Mix & Match Your Workouts with our coaches all week long!

IR3 Upper Body

IR3 Lower Body

IR3 Metabolic Parfait at Home

Headed outside for some fresh air? Check out Coach Q’s warm-up advice for runners!

Filed Under: Blog, Movement - Exercise Tagged With: healthy movement, home workout, progression, workout

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Innovative Results

2925 Airway Ave. #J
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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