We’ve moved to a new website visit innovativeresultsgym.com 

Orange County Personal Trainers - Personal Training in Orange County, CA

Innovative Results has been voted #1 orange county personal trainers, best gym in orange county and provides fitnesss training to support active lifestyles

  • About
    • Our Program
    • Our Gym
    • Our Coaches
  • Articles
  • Store
  • Contact
  • IR3 Online Members
  • FREE Trial

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

Orange County Personal Trainer Reveals 8 Factors to Turbo Charge Your Workouts

September 23, 2009 by ptpt 2 Comments

sb10065035bn-001

No goals, no variety, no intensity!

Here are a few ways to help you change up your workouts to turbocharge your results!

Movements/exercise – Most people always do the same stuff.  They run 2 miles everyday or they use the same machines at the gym or they take the same class for like 2 years.  The bad part is that your body quickly adapts and stops really being challenged.  When there is no challenge, the results slow to a hault and your body stabilizes leaving you frustrated.  What most people need is a new workout and the first place to start is by the exercises you choose to do.  So, switch it up, try new things, use new machines, try not to use any machines, use dumbells, kettlebells, squat, bodyweight exercises, sleds, sand bags, etc. There is a world of possibilities!

chain drag around the block arturoLoad – how much weight are you using?  Has it changed in the last few weeks?  Months?  Are you getting stronger?  If not getting stronger every week, you are probably burnt out and need to change of some other variables.

Repetitions – everyone knows this one. How many times do you perform the exercise?  This one is important.  Most people do 3 sets of 10 reps, but there are a million variations.  Low reps (1-5 reps, heavy weight), medium reps (6-15, medium weight), and high reps (15+, lighter weight).  Most beginners should start with lighter weight, lower resistance and learn how to move properly.  As you progress, get stronger and have more body awareness you can begin to use heavier weights and work in the lower rep ranges.

Sets – How many sets of a particular exercise depends upon your goal, experience and rep range that you a working in.  A basic rule of thumb; the higher the rep range, the less sets you will perform.  the lower reps, more sets.  For example, a beginner may do 2 sets of 20reps, where someone more advanced may do 5 sets of 5.

Tempo – This is one of my favorites!  Most people just lift and drop weights, not paying any attention to the speed at which they lift.  Without getting into to much detail or scientific reasoning, vary the speed at which you lower, raise and hold each movement.  Slowing an exercise down and making it explosive will dramatically change how your body is stressed.  For example, a simple squat to a chair is easy, but squatting down, then jumping is much more difficult.  Start slow, keep good form, develop a foundation of strength, then start experimenting with different tempos.  Your body will respond quickly!
just-tired
Rest – This is another powerful factor.  Most people do an exercise, then talk for 5 minutes, then do another, etc etc.  If you are looking to make significant changes to your body, then you need to pay attention to how much you are resting.  One of the easiest ways to shock your body is to reduce and monitor your rest intervals between sets.  Keep track and only take 30 sec-1 min between sets.  The time will fly by and you will be surprised how much more intense your workout gets.

Recovery – listen to your body.  If you a stressed, tired, have poor nutrition and try to workout 6 times per week, you will not get the results you desire.  In fact, you will probably just end up burning out and falling over.  Make sure to give your body time to recover, at least a day or two each week.  Also use ice, massage and other therapy techniques to help speed your recovery.  Read more about recovery here.

Intensity – This is #1 most important factor.  Do you walk in the gym with purpose, focussed on your goals for that day and mentally ready to work hard and make things happen?  You should be aggressively attacking your goals and focussed on making progress during each workout.

Goals – why do you go to the gym?  Is it some general “wish”, like I wanna lose 20 lbs or get bigger arms?  Those arent bad goals, but they are fague and lack any real commitment or vall to action.  I believe that every goal needs to be specific, measurable, written as if its already occurred, realistic and timed.  For more information, check out our blog on writing goals.

SO, there you have it.  Hopefully you have some new ideas and can go into next week with a renewed vigor and excitment about the changes that are about to occur.  Remember, the best workout for you is a new one!  Shake things up and shock your body into changing!

Innovative Results Personal Training has been voted #1 Orange County Personal Trainer for ’08 and ’09 by FOX LA News.  Schedule your FREE trial today!

Filed Under: Blog, Movement - Exercise Tagged With: 10 Reps, Body Quick, Bodybuilding, bodyweight exercise, bodyweight exercises, CA, gain weight, goals, Heavy Weight, High Intensity Training, Human Weight, intensity, It Change, Keep Your Body, Lightest Weight, losing weight, Medium Weight, orange county, orange county personal trainer, perosnla training, personal trainer, personal training, Physical Exercise, results, strength training, Turbo Charge, weight loss, Weight Training, Weights, workout

  • Facebook
  • Google+
  • Instagram
  • Twitter
  • YouTube

Which Class Are You Going to Try First?

Articles

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.

 

Connect with us

  • Facebook
  • Instagram
  • RSS
  • Twitter
  • YouTube

IR3 Training Schedule

Monday-Friday
5, 6, 9:30 am
3:30, 5, 6, 7 pm
*MWF at 12 Noon

Saturday
8,9 am
10 am Charity Workout

Sunday – CLOSED

Search

View Larger Map
  • Home
  • About Us
  • Contact Us
  • Sitemap
  • Privacy Policy

© 2023 innovative-results.com · Rainmaker Platform