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

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Build a Better Arse, a Stronger Caboose or Whatever You Want to Call It

June 21, 2013 by ptpt 2 Comments

Is gravity taking its toll on your behind?pumpkin butt

Do you have low back pain? Hip pain? Knee pain?

Interested in getting stronger and more athletic?

Would you like to lose more weight and have your legs and butt look more toned?

If you answered yes to any of these questions, then maybe it is time you added in a bit more glute work into your routine!

Having strong glutes is key to being pain-free and getting great results.

But working your glutes is about more than doing a bazillions squats and lunges.

Because most of us sit all day, our hips are tight and our glutes are actually restricted from firing.

So when we go do all our squats and lunges at the gym after sitting all day, we may NOT actually be working our glutes at all!

If you want to alleviate your pain and get the most out of your leg days, you need to follow a three-step process:

1. Mobilize

2. Activate

3. Strengthen

Most people skip the first two steps and go straight to strengthening and wonder why their backs hurt and they’re not getting great results.

And the simple answer is: WITHOUT THE FIRST TWO STEPS YOUR GLUTES AREN’T FIRING! When your glutes don’t fire, you compensate and use other muscles, like your low back, hamstrings and quads.

Compensating leads to injury and decreased performance. Plus, you aren’t working the largest muscle group in your body, which means fewer calories burned during and even after your workout!

So if you want to get the most out of your leg workouts, start with foam rolling. Here are some great foam rolling and stretching moves to do to loosen up your hips, low back and glutes.

A Few of Our Favorite SMR Drills

Then make sure to warm up with a few activation moves. Activation exercises make sure that your glutes are ready and firing for your workout. Because the glutes are activated they will be engaged throughout your strength training.

Try the activation moves below during your warm up. Perform 10-15 reps of each with a 2-5 second hold at the top of each move.

• Fire hydrant – Place your hands underneath your shoulders and your knees underneath your hips. Flex your feet. Then raise one leg out to the side, keeping the knee at 90 degrees. Try to not let the foot get higher than the knee or the knee get higher than the foot. Really squeeze the butt cheek as you lift.

glute exercise- fire hydrant

• Donkey kick – On hands and knees, kick the leg back, keeping the knee bent close to 90 and foot flexed. Don’t let the low back arch. Make sure that as you lift you are squeezing the butt cheek of the leg you are raising!

Also make sure the foot is driving straight up to the ceiling. And do not let your elbows bend.

donkey kick

• Glute bridge – Lay on your back with your feet about hip width apart. You should basically be able to touch your heels with your finger tips. Then bend your elbows to 90 degrees. Drive your elbows, shoulders and heels into the ground as you drive your hips up. Make sure your knees do not fall apart.

Actively squeeze your butt as you drive your hips up. If you feel this a lot in your hamstrings, make sure that you aren’t driving off your heels backwards.

You shouldn’t feel like you are driving back into your shoulders. You want to actual feel like you are driving your knees forward over your toes even though you are driving through your heels.

glute bridge

Now that your glutes are firing, you are ready to begin your leg workout!

Just by adding in those two steps before your strength training routine, you will see increased results and a reduction in pain!

For some great glute strength training moves, stop by for a complimentary training session!

Innovative Results has been voted #1 gym and personal trainers in Orange County, featured in OC Metro magazine and many other local events, charities, schools, etc.  We are committed to improving the quality of life for people around Orange County and love helping people move more efficiently, perform at a higher level and leading a more active lifestyle.  If you are tired of the same ol’ thing and looking for a new gym in Orange County, then you definitely need to check out the new IR.

Filed Under: Movement - Exercise Tagged With: best gym in orange county, glute exercises, gym in orange county, orange county gym

Consistency will have you feeling Lucky, Gifted or Talented

May 31, 2013 by ptpt 2 Comments

80s fitness instructor

Over the past 15 years, there have been a few fitness gimmicks, new workout programs, celebrity diets and tons of other changes as the fitness industry evolved.  As a fitness professional, all of these new ideas can be overwhelming and distracting…I can understand why most people are confused about what they should do to reach their goals.  The good news is that I really think that I have found the ‘secret sauce’ for getting the results you desire from the gym.

Call em goals, aspirations, resolutions or whatever you want.

Fitness is absolutely no different than learning to play the piano, growing a business, making more sales, raising a child, maintaining a relationship or just about anything else.

Getting in shape takes a commitment, focus, hard work and a consistent effort over time.

Could a salesman make 5 phone calls and complain about not getting results?

Of course not…

Orange County FitnessHow many times does a mother correct her child in order to drive s point home?

Hundreds, sometimes thousands of times, right?

Getting results in the gym and living a healthy lifestyle is no different.

You’ll learn a lot about yourself, your body, what you like, what you don’t, overcome obstacles, make adjustments and continue to make progress toward your goals…if you are consistent.

Stay consistent for 6 months and you’ll not only change your own life, but you’ll start to positively influence the people around you.  Keep consistent for a year and people will call you lucky or gifted.  Develop better habits for a lifetime and you can change thousands of people’s lives by your example.

Warning:  It will NOT be easy, will take some time, a lot of effort, some nutritional changes and tweaks to your current habits. 

You WILL encounter obstacles like vacations, kids schedules, colds, traffic, lack of interest, etc.  These are called excuses and there are literally thousands.

The key is consistency.

Raising a child is not easy or convenient, but you make it work.

Building a business is a nightmare at times, but worth the risk and effort.

Developing healthier habits is tough, but the rewards are priceless!Collene race

Sure, some days are better than others, but all you have to do is show up.  Over time, your consistent effort will breed mental and physical momentum.  Waking up will be easier, you’ll have more energy, your attitude will improve, and people will start to notice things changing.   Sounds weird, but you will actually start looking forward to each workout and eating better quality foods will become a welcomed habit.

Believe me, consistency isn’t always easy, but it is the unspoken key to success.

So, if you are interested in improving your life, all you have to do is get started and keep showing up.

We will take care of the rest.

Fill Out the Form Below and schedule your FREE Trial

Bored with traditional workout programs?

Don’t worry, we’ve got your back.

No, seriously, we utilize exercises and use equipment that you will not find at other gyms.

Its safe, fun and incredibly effective.

Come by this week and check it out!

 

orange county gym

Stay tuned!!

Filed Under: Guidance - Coaching - Support Tagged With: Can Change, consistent, Fitness Industry, Fitness Instructor, Fitness Professionals, orange county fitness, orange county gym, Own Life, Things Change, Workout Programs

Innovative Results Opens a New Gym that Will Change the Way Orange County Thinks About Personal Training

July 27, 2010 by ptpt Leave a Comment

Bored with the same old routine?

This place is unlike anything you have ever seen!

Check out these pics:

No machines…

No fluff…

No BS…

Call today to schedule a time to swing by and check this place out!

PS… be sure and ask about our Grand Opening Specials!

Look forward to seeing you soon!

Filed Under: Blog, Guidance - Coaching - Support Tagged With: costa mesa fitness, costa mesa gym, costa mesa personal trainer, costa mesa personal training, Innovative Results, orange county gym, orange county personal trainer, orange county personal training

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Which Class Are You Going to Try First?

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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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