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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?
register-now

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!

Filed Under: Uncategorized Tagged With: Athlete, certification, Costa Mesa, costa mesa personal trainer, Costal, Culture, education, Entertainment, Fitness Playground, goal setting, Health Pro, Healthier Living, healthy living, innovative, Innovative Results, massage, mobility, mobility tools, orange county, Overall Quality, People Stay, Professional Experience, RAD, RAD Roller, Recovery, Vision Value

Dedicate Time to Heal To Speed Recovery – Three Techniques

September 6, 2015 by Jessica 2 Comments

doggie_yogaBy: 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.orange county personal trainer teaching recovery, self myofascial release, and stretching

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.

cold_shower

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.

3PM Crew

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.

Filed Under: Blog, Recovery Tagged With: activation, Aubrie Pohl, Blood Flow, change, costa mesa gym, exercise, Exercise Physiology, Fascia, fitness, healthy living, Innovative Results, Lymphatic Circulation, Manual Therapy, massage, Muscle, Muscle Spasms, Muscle Tissue, Muscular Skeletal, Muscular System, Myofascial Release, orange county personal training, overtraining, Physical Exercise, Quick Recovery, Recovery, SMR, soft tissue manipulation, Speed Recovery, strength training, stress, temperature, Temperature Tool, Temperatures, Temperatures Change, training, Weight Training

Recovery is MUCH More Than Skipping a Workout

May 3, 2014 by ptpt Leave a Comment

LunchWorkout 4_21_14

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.CB mobility

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!

Read more about the IR Program and how to get started today!

 

Filed Under: Blog, Guidance - Coaching - Support, Recovery Tagged With: 3 Tip, Alternative Medicine, Costa Mesa, costa mesa personal trainer, Delayed Onset Muscle Soreness, Delayed Onset Muscle Soreness Caused, diet, exercise, foam rolling, Health Care, healthy living, Innovative Results, Manual Therapy, massage, Medicine, Muscle Fiber, Muscle Growth, Muscle Soreness Causes, Myofascial Release, Myofascial Trigger Point, Onset Muscle Soreness, orange county, orange county personal trainers, personal training, Physical Exercise, Recovery, Repair Torn Muscle, Sleep, soft tissue manipulation, Soreness Muscles, Torn Muscle

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.

Filed Under: Blog, Recovery Tagged With: balance in motion, Costa Mesa, exercise, exercise recovery, health, Innovative Results, massage, orange county, orange county personal trainers, orange county personal training, Personal Trainers, Recovery

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…]

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition, Recovery Tagged With: 20 Miles, Aerobic Exercise, Athlete, Endurance Athletes, Endurance Races, Exercise Physiology, foam rolling, Hip Flexors, Manual Therapy, massage, Muscle Fiber, Muscle Massager, Myocyte, Neurological Disorders, Physical Exercise, Physical Strength, Race Days, Strength Train, strength training, Stretching, Type 1 Muscle Fibers, Weakness

How to Reduce Soreness and Recover from Your Toughest Workouts

December 12, 2009 by ptpt 1 Comment

SMR ToolsWe’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!

Filed Under: Blog, Recovery Tagged With: foam roller, ice vs heat, massage, post workout nutrition, recover from workout, Recovery, self massage, self myofacial release, should i use heat or ice, what should i eat after exercise, when do i use ice?, when should i use heat

109 Ways to Radically Improve Your Health, Happiness and Productivity

October 26, 2009 by ptpt 9 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

  1. Drink a glass of water when you wake up
  2. Believe in yourself
  3. Take 10 deep breaths
  4. Take a siesta in the afternoon
  5. Eat every 3 hours
  6. Simplify your nutrition
  7. Eat a handful of raw nuts everyday
  8. Use organic coconut oil for cooking
  9. Figure out what YOU are good at
  10. Eat organic, free range meats
  11. Eat a rainbow of vegetables throughout the day
  12. Get out of the house
  13. Go for a walk
  14. Break a sweat
  15. Read a book
  16. Write down your goals
  17. Review your goals every morning and evening
  18. Smile
  19. Give a sincere compliment everyday
  20. Look people in the eye
  21. Think positively
  22. Take action
  23. Go grocery shopping
  24. Learn to cook a few good meals
  25. Keep good food around
  26. Get bad food out of the house/office
  27. Sit up straight
  28. Get a massage
  29. Warm up before you exercise
  30. Laugh
  31. Take some time for yourself
  32. Save some money
  33. Surround yourself with like minded people
  34. Find a coach
  35. Delegate tasks
  36. Take a vacation
  37. Don’t bust the budget
  38. Don’t drink too much alcohol
  39. Don’t snack too much
  40. Stop drinking calories
  41. Eat some healthy fat (avacado, raw nuts, seeds, flax oil, olive oil, olives, coconuts)
  42. Drink a shot of apple cider vinegar before lunch and dinner
  43. Stop drinking soda
  44. Stop smoking
  45. Give someone a hug everyday
  46. Turn your tv off
  47. Don’t eat diet food
  48. Drop the fast food
  49. Take some time to plan
  50. Say Im sorry
  51. Dont hold grudges
  52. Visualize your success/goals
  53. Serve other people
  54. Stop thinking about yourself
  55. Stop using negative words
  56. Stretch
  57. Get the tv out of your bedroom
  58. Do something that makes you nervous
  59. Learn something new
  60. Say hello to someone you don’t know
  61. Don’t quit on your dreams
  62. Be where you are right now.
  63. Turn your cell phone off
  64. Turn the computer off
  65. Learn to budget your money
  66. Expect the unexpected
  67. Enjoy the world around you
  68. Learn a new hobby
  69. Go see the world
  70. Meet people that different than you
  71. Try new foods
  72. Dont use the microwave
  73. Reduce the amount of dairy you eat and drink
  74. Reduce the amount of wheat you eat
  75. Do a workout that makes you nervous
  76. Use an infared sauna
  77. Take a fiber supplement
  78. Take probiotics and digestive enzymes
  79. Take fish oil or krill oil everyday
  80. If you cant pronounce it, don’t eat it
  81. Learn to move your body
  82. Don’t think too much
  83. Reduce or eliminate caffeine
  84. Be excited to see people – dog joy
  85. Control your thoughts
  86. Get a good night’s sleep
  87. Spend time with people you love
  88. Never stop learning
  89. Get better at your trade
  90. Ask for people’s point of view
  91. Ask questions
  92. Don’t talk about yourself
  93. Keep it simple
  94. Overwehlm people with gratitude
  95. Say thank you and mean it
  96. Write thank you cards to friends, family, clients and anyone else that impacts your life.
  97. Keep a food journal
  98. Write a wish list of things you wanna do, accomplish or have before you die.
  99. Eliminate your back pain
  100. Learn to focus
  101. Learn to plan your day
  102. Be proactive, don’t be a victim
  103. Use momentum in your favor
  104. Make a to do list everyday
  105. Turn off the news
  106. Don’t doubt yourself
  107. Listen to people with fruit and their tree
  108. Walk without your shoes
  109. 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!!

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Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition, Recovery Tagged With: alcohol, apple cider vinegar, back pain, believe in yourself, break a sweat, budget, budgeting, caffeine, coconut oil, cooking, dangers of soda, deep breathing, delegate tasks, diet, diet food, diets, dreams, drinking water, exercise, fast food, fiber, fish oil, fitness, focus, food, food journal, goals, health, healthy fats, infared sauna, lose weight, massage, nap, negative words, Nutrition, organic meats, personal development, positive thinking, raw nuts, saving money, siesta, Sleep, snacks, soda, stop smoking, stress, stress relief, success, tv, weight loss, working out, workout, write down your goals

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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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