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Stuck at a Desk All Day? This is the Exercise for You…

March 16, 2014 by ptpt 1 Comment

by Cori Lefkowithgreatest stretch

Last week, I was fortunate to attend a body weight workshop in San Diego.  Max taught us a variety of cool exercises, progressions and drills that will be a great addition to IR.  One of my very favorites was the sit thru to thoracic bridge.

Let’s face it…Most of us have pretty crappy posture from sitting hunched over a computer all day. And because of that crappy posture, many of us have back pain. To reverse that pain we not only need to stretch, but we also need to ACTIVATE inactive muscles.

The Sit Through to Thoracic Bridge is a great stretch AND activation move to fight against our rounded, forward posture and the pain it causes.

To do the Sit Through to Thoracic Bridge:

1. Set up on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet and lift up onto your hands and toes.

2. Then lift your right and bring your left leg through and place your left foot flat on the ground.

3. Rotate your hips up toward the ceiling, squeezing your glutes to lift them up as high as you can.

4. While your lift your hips, reach your right hand down toward the ground, rotating your chest toward the floor.

5. Feel your glutes working to keep BOTH hips up, while you reach your hand down. We have a tendency when we rotate to drop that hip down. Make sure both stay up.

6. You should feel a nice rotation and stretch through your spine. You are twisting almost like someone wringing out a towel.

7. Then drop your hips and step your foot back through while placing your hand back down on the ground .

8. Rotate to the other side, bridging your hips up as high as you can.

cori - personal trainer orange countyThis is a great move for anyone with back pain because it stretches out your tight muscles from sitting all day while activating your glutes.

You can also simplify this move by doing the Thoracic Bridge by itself. To do this, start in a seated position supported with one hand. Then bridge up and reach your other hand toward the ground. Make sure both hips stay high.

Cori is a personal trainer in Costa Mesa, CA and a valued member of the Innovative Results family.

If you’d like to schedule a FREE consultation with a member of the Innovative Results Training Team, fill out the form below!

#innovativeresults

Filed Under: Blog, Movement - Exercise Tagged With: Body Weights, bodyweight exercise, Cool Exercise, Dance Science, Deadlift, Desk All, Foot Flats, Grinds, Human Behavior, Left Leg, Nonverbal Communication, Pain It, Physical Exercise, posture, Powerlifting, Reacher, sports, Stretching, Stretching Out

Crawling Drills For Improved Core Strength From Innovative Results – The Orange County Fitness Playground

March 27, 2013 by ptpt 3 Comments

Give these 7 crawling drills a try, and watch your abs and arms get lean and strong:

The “Work Your BODY” Workout Move.

Functional and Simple.

Even a baby can do it!

orange county personal training, ankorr, crawling, harness, gym, fitness gym, orange county fitness gym, orange county fitness playgroundCrawling.

We did it when we were little.

But now?

Now we never crawl and when we do it seems ridiculously hard…especially crawling backwards (And the crazy part is… some of us even started crawling by crawling backwards!)

But crawling is probably the best core move you AREN’T doing!

When you do a tabletop crawl, you work everything down the front of your body from your shoulders to your knees.

So how do you do it?

1. Start on your hands and knees with your hands under your shoulders and your knees under your hips.

2. Draw in your belly button toward your spine and tuck your toes under and lift up onto your hands and toes.

3. Move forward by moving the opposite arm and opposite leg. So step forward with your left hand and right foot.

4. Stay on your toes and focus on keeping your knees close to the ground and your butt down as you move!

 

 

 

crawling, improved quality of life, crawl before walk, innovative results, mark crawls, mark elmasry, orange county fitness trainer

Crawling can be done forwards, backwards, laterally and even in circles!

Want a strong core?

Crawling is one of Innovative Results favorite ways to build stability, strength and increase body awareness.

Crawling is a contra-lateral movement, which is a fancy word for right arm and left leg moving together, while the left arm and right leg move together.

This is how we walk, run, swim, and bike from one place to another.

It is a great way to train your brain, and we have given you some crawling moves to train your body as well.

Enjoy these core, ab, upper body, lower body, and brain enhancing movements.

Try crawling today!


 

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Filed Under: Blog, Guidance - Coaching - Support, Movement - Exercise Tagged With: 1 Start, Abs, bodyweight exercise, core strength, costa mesa personal trainer, Crawling, exercise, fitness, Fitness Gym, Fitness Playground, fitness trainers, goal setting, Improve Core Strength, Improves Quality, Innovative Results, Left Leg, Movement - Exercise, orange county, orange county personal trainer, orange county personal trainers, orange county personal training, Physical Exercise, Playgrounds, Terrestrial Locomotion

The 20 Minute Workout

August 19, 2009 by ptpt Leave a Comment

20 Minute Workout – No Time? No Problem

By Aaron Guyett

The 20 minute workout is assuming you have little time, little equipment and you need to lose body fat, increase lean body mass (muscle), and/or increase your cardiovascular efficiency. If you fall within these categories than check out this action packed workout that will take you no more than 20 minutes to complete. Included are facts, points of interest, and pictures to help you perform this workout at least three times per week.

Grab a chair and a space in a room and start with this dynamic warm-up: Windmills for 30 seconds, Jumping Jacks for 30 seconds, cherry-pickers for 30 seconds, plank for 30 seconds and then repeat this two more times. Six minutes down, only 12 to go! [Read more…]

Filed Under: Blog, Movement - Exercise Tagged With: 20 Minute Workout, Aerobic Exercise, Body fat, Body Mass, Bodybuilding, Increase Lean Body Mass, Lean Body Mass, Left Leg, Losing Body Fat, Mass Muscle, Originals Spot, Physical Exercise, Reverse Lunges, running, Self Care, strength training

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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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