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The Perfect Workouts for Travelers – How To Stay in Shape While You’re on the Road, In The Air or Anytime You’re Away From Home.

October 1, 2013 by ptpt Leave a Comment

Does it seem like you live out of your suitcase?FrequentFlyer_crop380w

Airport to airport…everything is starting to look the same.

A lot of people struggle with getting their workouts in while they are traveling.

Your schedule is crazy, you don’t have your gym, and you dine out at whatever restaurant is close to the hotel.

Well. we decided to provide all of our “Road Warriors” with a a bunch of resources, links, videos and tools that will help you get in shape and stay in shape, no matter where you are off to this week. Check out the full body workout that you can take with you everywhere.

Stiff When You Get Off The Plane?

When we sit for long periods of time, our ankles, hips, back and neck become a mess!

Check out these articles and videos to loosen up your ankles, hips, lower back and shoulders.

More Foot and Ankle Drills Here: Struggling with Back, Knee or Ankle Pain? Your Feet Could Be the Issue. Here are 15 Ways to Improve The Mobility and Strength of Your Foot and Ankles

Stuck on a trip with no workout equipment? No Problem!

5 Workouts to Use When You’re on the Road – This Full Body Workout is perfect!

Exercise Equipment That Fits in Your Carry On Bags, Luggage and Even You Backpack or Briefcase

Trigger Point Therapy Kits

Self Myofascial Release techniques have become a staple in most quality fitness programs and therapy clinics.

Our sedentary lifestyles leave our bodies stiff and dysfunctional, which can cause pain.  AKA, sitting on a plane, in a car or at a desk too much.

We have found that a few minutes with a roller, a ball or these trigger point kits can wipe out most minor aches and pains FAST!

These are a staple of our program at Innovative Results, and a valuable tool for anyone that travels a lot.

You can get these in our pro shop or click here for more info.

Valslides are a great tool to have at home, in your luggage and in your gym bag. 

They are slim, compact and they add some variety to traditional body weight workouts.

You can use them for upper body workouts, abdominal exercises and lower body alike.

If you workout at our gym, you know just how powerful these little sliders can be for your full body workout.

Buy a pair, put them in your luggage and you will thank us later!

Fat Gripzfat gripz

Hotel Gyms are not very inspiring.  They usually consist of a few dumbbells, a bench and some cardio equipment.  BORING!

Fat Gripz easily slide over the handle of any dumbbell and transform it into a tough, hard to hold piece of exercise equipment.

These are perfect for Farmer Carries, Rows and just about every exercise that you can perform with a dumbbell.

Just like the Valslides, these fit easily into your bags, side pockets and other spots in your luggage.

Check out this video for exercise ideas:

Fat Gripz

Jungle Gym XLTjungle gym

The Jungle Gym is our suspension trainer of choice. While these have become popular in many gyms around the world, we believe that Jon Hinds has created a superior product and a incredible series of videos, DVDs and continuing education that allows anyone to get a full body workout, no matter where you are.

These take up a little more space, but they are well worth the effort. About the size of a pair of shoes (sorry ladies), these suspension trainers allow you to target any muscle in the body. Squat, lunge, push, pull, abs and more.

These babies are perfect for beginners to elite athletes.

Jungle Gym XT: Beginner Workout

Jungle Gym XT: Advanced Workout

So there you have it.

3 simple, but effective pieces of exercise equipment that you can take anywhere.

Your health is important, so buy these, put them in your bags and get a great full body workout in your hotel room, in a local park, or wherever your travels take you.

We truly hope this helps!

Got questions?

Leave us a comment and we will do our best to point you in the right direction.

In Orange County, CA?

Swing by our gym in Costa Mesa and let us help you with your fitness goals.

Did you like, “The Perfect Workouts for Travelers – How To Stay in Shape While You’re on the Road, In The Air or Anytime You’re Away From Home.”?

Please share this article with your family, friends, and coworkers.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise Tagged With: Beginners Workout, Body Stiffness, Body Weight Workouts, Body Workout, full body workout, Hotels Gym, Jungle Gym, Nos Workout, Perfect Workout, Physical Exercise, Playground Equipment, Recreation, Therapy Kit, Weight Workout, Workout Anywhere, Workout Equipment

Why YOU Should Be Doing Inverted Rows

June 26, 2013 by ptpt 2 Comments

Sit hunched over a computer all day? Bad-Posture1-629x419

Constantly struggle with neck pain? Have tight upper traps and shoulders?

Want a stronger, more toned core? Want to increase the number of pull-ups you can do? (Heck…want to even be able to do one pull up?)

Then its time to add inverted rows to your workout program.

Inverted rows are a great way to work your mid and upper back as well as your core. They can help you correct your posture, which will help relieve pain and injury. And they will help you develop the scapular retraction necessary to perform more pull-ups.

So how do you do a perfect inverted row?

One of the best ways to learn how to do a proper inverted row, is by first performing the Bat Wing or Scapular Wall Hold.

batwing exerciseThe Bat Wing can be done as an isometric hold and teaches people how to activate their lower and middle traps, which is necessary when performing the inverted row, standing up straighter and/or performing pull ups.

To do the Bat Wing, lean against the wall with only your elbows touching. Press out your chest and pinch your shoulder blades down and back. Squeeze your glutes, core and quads to keep your body in a nice straight line.

You don’t need to walk your feet very far from the wall to feel this move if you are really retracting your shoulder blades.

Hold the move for 30 seconds to 1 minute. As you advance, you may want to walk your feet a bit further out or take the move down to the ground.

Once you activate the muscles in your back using the Bat Wing, you may want to move on to the inverted row.

The inverted row can be done a number of different ways with a number of different grips.

One of my favorite ways to do the inverted row is using TRX or Jungle Gym Straps.

Whatever you use though, the form for an inverted row remains the same.

Below are tips to help perform the row perfectly:rows with jungle gym

1. Choose an appropriate incline. The closer to parallel to the ground you get, the harder the row will be. Beginners should start with only a slight incline. Advanced lifters may even want to lift their feet onto a bench as they progress.

2. Keep your body in a nice straight line. Your hips shouldn’t sag toward the ground and your back shouldn’t be super arched. You want to pinch your shoulder blades down and back while squeezing your glutes and drawing your belly button in toward your spine. If you squeeze your glutes and tighten your core, your body will remain straight. Also do not tuck your chin or let your head sag back. You want a nice straight line from your heels to the tip of your head!

3. Do not allow your shoulders to come up by your ears. When you row up, your shoulders should not be up by your ears. If they are, your upper traps are going to get sore and tight from being overactive. You want to use the muscles lower between your shoulder blades to really pull yourself up.

4. Your elbows shouldn’t be up by your ears. While you can use different grips when you row and your elbows don’t have to be directly by your side, they also shouldn’t flare up above your shoulders. You want keep your arms below making a T with your body to really activate the proper muscles in your back.

Once you master the form, you can then play around with inverted row variations.

Try holding the row at the top for 30 seconds to 1 minute.

Or try going slowly as you lower yourself down. Count to five before extending completely at the bottom!

What is your favorite way to do inverted rows?

Need help developing or redesigning YOUR workout plan?

Fill out the form below and let us help you this year.

Innovative Results has a variety of killer workouts that keep your mind and your body guessing.  Their training is unique and their private gym in Irvine is one of the coolest gyms in Southern California.

Filed Under: Movement - Exercise Tagged With: Bat Wing, bodyweight exercise, Jungle Gym, Jungle Gym Straps, Neck Pains, Physical Exercise, pull-up, Row Ups, Rower, Scapular, Scapular Retraction, Shoulder, Shoulder Blade, Supine Row, Workout Programs

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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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