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

RAD Roller: Massage. Mobility. Recovery

August 10, 2017 by Jessica 3 Comments

Take your mobility and recovery to the next level!

This September, the RAD Roller Team is traveling to Costa Mesa with their innovative tools used to improve body movement and your overall quality of life.

Discover why RAD stands out from their competitors!

RAD Roller’s VISION & VALUES.

Healthy living is our lifeblood. We know that active people live longer. We also know that they tend to be happier. That’s how we know RAD plays an important role in helping people stay motivated and in-motion day after day after day after…

BODY BENEFITS

Innovative Results is fortunate to have RAD Roller’s Education Team for an entire weekend, hosting both RAD Mobility 1 & 2 Certifications!

Friday September 22, 2017 from 4:00PM – 8:00PM
Saturday September 23, 2017 from 9:00AM – 6:00PM
Sunday September 24, 2017 from 9:00AM – 6:00PM

Ready to hear more?

What will I learn at RAD Mobility I?

What will I learn at RAD Mobility II?

REGISTRATION
Early Bird registration ends: September 1, 2017 (Code: RADCOSTA)
Regular registration ends: September 22, 2017

Get a Sneak Peak of a few RAD Roller mobility How To’s before the certification!

Dedicate Time to Heal To Speed Recovery – Three Techniques

September 6, 2015 by Jessica 2 Comments

By: Aubrie Pohl

As a fitness coach at the best gym in Orange County, we have clients that need to dedicate time to heal, so they can experience relief, improve body adaptations, and speed recovery.

Without proper recovery, the body will generate a buildup of stress.

This can create pain, joint restriction, muscle tension, tightness, discomfort, and fatigue.

These experiences will hinder your progress.

When your body doesn’t heal, you can alter your muscular-skeletal structure and notice mechanical inefficiency.

The great news is, there are actions of remedies!

If you need three ways to dedicate time to heal and recover, check out these three ways we can heal our bodies: Soft Tissue Manipulation, Temperature, and Activation.

Soft Tissue Manipulation
There is a continuous and seamless web of tissue under your skin.

It surrounds and connects the muscles, organs, bones, and is present from the top of your head to the bottoms of your feet.

It is called fascia.

Fascia can become restricted through injury, stress, overtraining, and poor posture.

The increase in tension can bring muscle spasms, pain, and a lack of range of motion!

A very effective method of recovery for this is soft tissue manipulation.

Using tools such as foam rollers, tennis balls, and lacrosse balls for manual massage can allow the fascia that is stuck to other fascia to let go.

Soft tissue manipulation will allow for better circulation and better functioning of the muscles.

When the muscle tissue is pulled on in different directions, the tissue will become more supple and will work better.

Implementing myofascial release in your routine is a positive action towards restoring tissue health in your body, so you can move better and feel better.

Temperature
The concept is simple, and the benefits are great!

Regulating certain temperatures on the body can help with the rehabilitation and recovery of the muscle tissues.

Try taking contrast showers, switching from hot to cold water.

The hot water gets the blood flowing and then the cold water will send the blood to protect the internal organs from the cold.

Basically, contrast showers will improve the circulation of blood and allow for a quicker recovery.

They improve lymphatic circulation and blood circulation to detox the body and make the organs work better due to the blood that gets forced into them from the cold.

The temperature change stimulates the nervous system, circulatory system, and immune system to reduce Delayed Onset Muscle Syndrome and increase recovery.

Ice packs, ice baths, and thermal blankets are other sources of temperature tools to aid in healing the muscles and decreasing pain and dysfunction.

Activation
Although it takes place during a workout, activation is an essential action for recovery.

Before performing strength exercises, making sure to “light up” the muscles that you will use to allow your body to warm up before expending a force output.

Activation prevents injury, because contracting muscles during a strength exercise that are not activated or warmed up puts the joints and muscles at risk for sprains, tears, and sometimes breaks!

When properly activated, the muscles can perform their best during the strength movement and can quickly recover without being overwhelmed.

It is far better not to be hasty through the workout, and be honest with yourself about the quality of your warm ups.

Being careful will bring you progress faster, as opposed to frequently recovering from injuries.

As your muscle tissue gets healthier, you will feel better each and every day.

Dedicating time to aid your body in recovery will benefit you before, during, and after your workouts.

Looking for more information on Recovery Techniques, check out –

17 Scientifically Proven Ways to Speed Recovery
Warming Up Before Exercise – A Simple Way to Speed Recovery, Improve Performance and Avoid Injury
Recovery is Much More Than Skipping a Workout

Did you like, “Dedicate Time to Heal To Speed Recovery – Three Techniques”?

Leave us a comment, and share this with your family, friends, and coworkers.

If you are looking to learn from the best gym and personal trainers in Orange County, please fill out the form below.

Recovery is MUCH More Than Skipping a Workout

May 3, 2014 by ptpt Leave a Comment

By Mark Elmasry

“Man that was a good workout!” We’ve all said recently enough, or how about, “Ouch, I am sore”?

But the last thing, and possibly the worst thing you may be saying is, “I’m too beat up to do anything today.”

These are all indications of a couple of problems.

Firstly, feeling “beat up” is a sign of your muscles becoming slightly more acidic acutely following exercise, or days later you may be feeling the effects of delayed onset muscle soreness caused by sensitive muscle fiber endings. Secondly, it can be attributed to a poor diet and poor sleep.

Proper nutrition is what fuels our muscles, providing our body the nutrients necessary for repairing torn muscles post workout, while sleep allows for hormonal benefit and aids in muscle growth and rebuilding.

Last, and certainly not least as to reasons why you have ‘thrown in the towel’ for exercise that day are neglected recovery tricks.

For starters, we are not all lovers of pain, so soft tissue manipulation on a foam roller or trigger point tool of some sort is not something we all religiously do as we should.

Soft Tissue Manipulation (STM), be it that you go to a fancy massage clinic, performed self massage, or self myofacial release(SMR) with a ball, roller, stick, etc. should be done constantly. There is always some area in your body that has recently been over-worked and is extra stiff or sensitive. It is necessary that we release those trigger points, whether they are latent or active, and obviously painful.

Helpful Hint for STM or SMR – “Less is More” when it comes to targeting a specific area of soreness or tightness. Putting continuous and concentrated pressure for multiple minutes at a time will cause even further sensitivity and even bruising. Short, simple, and straight to the point is effective and essential for taking care of sore muscles and ridding our body of hazardous trigger points and sore muscles that will ruin our body mechanics.

Playing with temperature can also be a highly effective tool for recovery. “Throw some ice on that bad boy!” is an age old saying from all kinds of uneducated coaches but is extremely valuable and helpful for recovery. Ice application by itself for a couple minutes brings down pain levels, swelling, general edema(swelling), and stops the excessive nerve signals from the brain. Not only that, but applying ice for a few minutes causes the blood flow to slow down tremendously and then come back with oxygen and nutrient rich blood cells to help repair the torn tissue. Heat is the opposite, and acts in a different yet beneficial way as well.

Let Innovative Results help you with your recovery!

Body Care Tips Part 2 From Balance In Motion

April 11, 2012 by ptpt 1 Comment

The Benefits of Massage

Bob Hope attributes “a daily massage” for his long-lasting youthful energy and 100 years.
At BALANCE IN MOTION, massage is an important part of my patients’ care. When muscles are tight, it is difficult for me to affect the underlying alignment without first alleviating the tension. Massage not only makes my job as a chiropractor easier it improves many aspects of health and well-being.

Here are my top five reasons to become a regular massage user:
1. Beat the Blues. The Touch Research Institute has conducted many studies investigating massage for depression and anxiety. These studies have shown massage leads to a decrease in the levels of stress hormones pulsing through our bodies.
2. Get in the Flow. Massage improves circulation. Muscle cells need oxygenated blood to function properly. The faster your blood can get to your muscles, the faster they recover from your workout. This also diminishes soreness and can reduce swelling.
3. Clear the Crap. Our bodies’ toxins accumulate in the lymphatic system and contribute to disease. The stimulation of lymphatic drainage helps your body get rid of metabolites that build up during workouts.
4. Boost your Immunity. According to Science Daily, researchers from Cedars-Sinai’s Department of Psychiatry and Behavioral Neurosciences have found massage created measurable changes in participant’s immune and hormonal response, including increased white blood cell count.
5. Live Free. Massage improves joint mobility. The body is a musculoskeletal system. Tight muscles, tendons and ligaments put pressure on the body’s framework (skeleton) which can cause mobility problems leading to injury.
Ready to improve your health with the power of touch?

Call for pricing & services (949)515-4006 or email info@balanceinmotion.com and get healthier and happier this week.

5 Tips To Turn Your TRI Into a Win-Endurance Athletes, This Is For YOU!

January 23, 2010 by ptpt 1 Comment

Dear Innovative Results,

I need your advice…I am increasing in my mileage like a crazy woman, but I feel good about it and I am doing great…except one thing…my long run today was 20 miles =) in 3 hrs, it was a great run except my legs were giving up on me…I had enough energy to keep going, but once I slowed down it was like, “HOLY CRAP! This freakin hurts!” Though the pain was in my quads and hip flexors..Is there anything I can do in my training to strengthen my legs…I feel like I am doing great runs throughout the week…maybe more sprints? Or try to incorporate more strength training?…if that is the case, then what can I do? I appreciate your help! Oh and the count down begins…4 WEEKS til the big day…26.2!
[Read more…]

How to Reduce Soreness and Recover from Your Toughest Workouts

December 12, 2009 by ptpt 1 Comment

We’ve all been there….hobbling around your house, wondering why you decided to workout again.

Is it really supposed to hurt this bad.

WIll it ever go away?

Will it always be this bad?

This is a temporary period of discomfort that we experience when we try something new or start working out. Fortunately there are some things we can all do to minimize this pain.

Here are some suggestions:

How to Reduce Soreness and Recover from Your Toughest Workouts

Got some other ideas? Leave us a comment.

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!

109 Ways to Radically Improve Your Health, Happiness and Productivity

October 26, 2009 by ptpt 10 Comments

Everyone these days is talking about losing weight and getting healthier, so I decided to compile a list of healthy habits and tips to help you get back on track. Below is a list of 109 simple tips for you to implement into you and your family’s life. I’d recommend reviewing the list and then starting to implement a habit or two per week. This will keep you and your friends busy for the rest of the year!

Every tip is a link to a helpful article, enjoy!

109 Ways to Radically Improve Your Health, Happiness and Productivity

Drink a glass of water when you wake up
Believe in yourself
Take 10 deep breaths
Take a siesta in the afternoon
Eat every 3 hours
Simplify your nutrition
Eat a handful of raw nuts everyday
Use organic coconut oil for cooking
Figure out what YOU are good at
Eat organic, free range meats
Eat a rainbow of vegetables throughout the day
Get out of the house
Go for a walk
Break a sweat
Read a book
Write down your goals
Review your goals every morning and evening
Smile
Give a sincere compliment everyday
Look people in the eye
Think positively
Take action
Go grocery shopping
Learn to cook a few good meals
Keep good food around
Get bad food out of the house/office
Sit up straight
Get a massage
Warm up before you exercise
Laugh
Take some time for yourself
Save some money
Surround yourself with like minded people
Find a coach
Delegate tasks
Take a vacation
Don’t bust the budget
Don’t drink too much alcohol
Don’t snack too much
Stop drinking calories
Eat some healthy fat (avacado, raw nuts, seeds, flax oil, olive oil, olives, coconuts)
Drink a shot of apple cider vinegar before lunch and dinner
Stop drinking soda
Stop smoking
Give someone a hug everyday
Turn your tv off
Don’t eat diet food
Drop the fast food
Take some time to plan
Say Im sorry
Dont hold grudges
Visualize your success/goals
Serve other people
Stop thinking about yourself
Stop using negative words
Stretch
Get the tv out of your bedroom
Do something that makes you nervous
Learn something new
Say hello to someone you don’t know
Don’t quit on your dreams
Be where you are right now.
Turn your cell phone off
Turn the computer off
Learn to budget your money
Expect the unexpected
Enjoy the world around you
Learn a new hobby
Go see the world
Meet people that different than you
Try new foods
Dont use the microwave
Reduce the amount of dairy you eat and drink
Reduce the amount of wheat you eat
Do a workout that makes you nervous
Use an infared sauna
Take a fiber supplement
Take probiotics and digestive enzymes
Take fish oil or krill oil everyday
If you cant pronounce it, don’t eat it
Learn to move your body
Don’t think too much
Reduce or eliminate caffeine
Be excited to see people – dog joy
Control your thoughts
Get a good night’s sleep
Spend time with people you love
Never stop learning
Get better at your trade
Ask for people’s point of view
Ask questions
Don’t talk about yourself
Keep it simple
Overwehlm people with gratitude
Say thank you and mean it
Write thank you cards to friends, family, clients and anyone else that impacts your life.
Keep a food journal
Write a wish list of things you wanna do, accomplish or have before you die.
Eliminate your back pain
Learn to focus
Learn to plan your day
Be proactive, don’t be a victim
Use momentum in your favor
Make a to do list everyday
Turn off the news
Don’t doubt yourself
Listen to people with fruit and their tree
Walk without your shoes
Clean out your liver

So, there you have it. 109 ways to help you live a better life. I hope you enjoyed this list.

Did we miss anything?

Leave a comment and let us know about any other great articles or videos that have inspired you to improve!!