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Lessons Learned at Innovative Results – The Orange County Fitness Playground

October 13, 2015 by Jessica Leave a Comment

yoga5By Aubrie Pohl

I’m strong.

I can stand on my hands and do more push-ups than most girls I know.

I can ride a bike for 100 miles and stretch my leg behind my head.

I have felt a fire smoldering within me my whole life.

One that has been yearning, fostering, and striving for a body that is capable of doing any physical task I come across.

I want to reach my greatest potential.

I’ve learned how to challenge my body in ways I’ve never dreamed of,

…but I’ve also learned something else.

My foundation was unstable.

I power through movements and use my shoulders and quads to overcompensate for the weaker muscles.

My right side is predominantly stronger than the left.

My push muscles are over trained while my pull muscles are barely trained.

I’m a yoga teacher and a personal fitness trainer.

I spend hours each week guiding others through the crucial foundational postures and movements.

I guide others to gain stability and mobility before they gain strength and power.

…. but I wasn’t listening to my own words.

My mind created a blurred concept of my own training program.

I was injuring myself.

My elbow, my wrist, my ankle… things were starting to ache.

I’ve tried so hard to accomplish fancy movements that I forgot about frequently performing the foundational movements.

I spent years lifting heavy weights but didn’t lift my ego out of its control.

So I reverted back to the basics.

I stopped trying to progress and regressed back to powerful, simple structural movements to create proper alignment, posture, and strength.

– STABILITY –2014-11-13 15.37.17-1

You wouldn’t build your house on an unstable foundation, so why build your body on one?

Exercise can be profoundly life-enhancing.

It is a very useful tool to filter your mind and attention towards achieving more success, happiness, and joy in your life.

However, it needs to be handled in a progressive manner.

A progression means to begin at the appropriate level that suites your present body and then steadily and safely advance once the body is ready.

For example, you wouldn’t want to perform an overhead lift if you are lacking the specific level of shoulder mobility to lift your arms over your head.

There are prerequisites that need to be met.

Stability and mobility first.

Find absolute acceptance where your body is presently at, and work through the freedom of the movement you have available.

Start with foundational movement patterns and develop coordination.

Make sure muscles are firing in the correct order.

Establish a functional range of motion and mobility.

Find complete stabilization and balance in those movements.

Learn basic postural support and spend the proper amount of time conditioning and strengthening the movement pattern.

– STRENGTH & POWER –core exercise - sidewinder

Once stability and mobility is achieved, the body is ready to stabilize a load and has the ability to work through force output.

Have a personal trainer assess you and scan your movement so you can safely progress to adding weight! (Hint: Innovative Results)

To quote Ice Cube, “Check yo’self before you wreck yo’self.”

Now the muscles have been trained to work together through the fascia and muscular chain.

You’ve created a strong, flexible structure that can now increase the power, the maximum force.

Your performance will steadily increase, without injury, because you created a stable foundation and followed a progression perfect for you.

As for me?

Well, I’m living proof of this lesson now.

My joints aren’t aching, the strength of my left side is quickly catching up, and I can now perform pull ups!

 

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Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise Tagged With: 100 Miles, bodyweight exercise, Fitness Playground, fitness trainers, Gain Strength, Lesson Learnt, personal fitness trainer, Playgrounds, pull-up, Pulled Muscle, Push-up, Sports Injury, Standee, Strength Power

Tone Those Trouble Zones for Sexy Summer Arms with Innovative Results – The Orange County Fitness Playground

April 25, 2014 by ptpt Leave a Comment

Are you ready for Summer?

Are you read to wear your swimsuits and tank tops and show off our arms?

Read this and make sure you have some sexy guns to show off!

Below are 5 moves to tone your arms and get them ready for your summer wear.

And ladies, the best part is these moves won’t only tone your arms, they will also help you create a sexy back for all those strapless summer dresses!

1. Dips – Dips are a great way to work the chest, shoulders and triceps….Especially those triceps! Dips will help you get rid of that arm jiggle!

To do the Dips off a Bench, place both hands on the bench behind you. Your fingertips should hang over the bench and face you.

Dip Visual

Stretch your legs out in front of you while keeping your butt back by the bench. The straighter your legs are and the further your heels are from your butt, the harder the move will be.

Advanced exercisers may want to place their feet up on a bench as well and even put a weight on their lap.Bend your elbows and drop your butt toward the ground. Drop until your upper arms are parallel to the ground then press back up. Keep your butt and back right up against the bench. Do not let your body drift forward.There are two variations of dips you can do. Beginners will need to do the dips off a bench; however, this move can be advanced for even an advanced exerciser if you don’t have access to full dip bars or parallel bars.

2. Push Ups – Push-ups are a great way to tone the chest, shoulders and triceps and burn calories. Compound movements burn way more calories than doing isolated exercises just for your arms.

A great push up modification if you can’t do a full push up from the ground is the Incline Push Up.

inverted push up

To do the Incline Push Up, place your hands up on a bench, bar or wall. Your hands should be outside your chest. Straighten your arms out and place your feet together so you are in a high plank position. You should tighten your glutes and draw your belly button in toward your spine. Your body should be in a straight line from your head to your heels. Your hips aren’t dropping toward the ground or up in the air toward the ceiling. Your head isn’t tucked toward the ground or jutting forward. Your back is not excessively arched or rounded.

Your hands should be right outside your chest. Your finger tips should be pointing straight ahead and your hands should be pressing into the ground, bar or wall and away from each other as if trying to tear a piece of paper.

As you lower down, you should lower your chest directly between your hands, keeping a nice straight line with your body. Your elbows shouldn’t flare out from your body. Your elbows should almost make an arrow with your body. Your body should move as one unit toward the ground, bar or wall. You want to drop your chest right to the bar.

Then press back up, keeping your body in a nice straight line.

3. Handstands – Handstands are a great way to tone and strengthen your shoulders and triceps while also working your core.

Beginners will want to start with a modified variation of the handstand. A beginner handstand is almost like a downward dog. Set up on your hands and knees. Then push your butt up in the air and drive your chest back toward your knees. Your focus is on getting your back flat and your biceps by your ears not on keeping your legs straight. Press your chest toward your knees so your back stays flat and hold.Hand stand visual

To advance then basic handstand hold, you can put your feet up on a table or chair. Walk your hands back toward the table or chair and push your butt up in the air. You want a nice straight line from your hands up your arms and torso to your tailbone.

The hardest variation is walking your feet up a wall or kicking up to a wall. If you walk your feet up the wall, the closer and more parallel to the wall you are the harder the hold will be. (From here you can add in lateral wall walking or hip taps. Shown in Irvine Personal Trainer Teaches You How to Do a Handstand Video)

Make sure that on each variation, you draw your shoulder blades down and back and draw your belly button in toward your spine. Squeeze your glutes as well to keep your low back safe.

4. Pull Ups – Pull ups are another great compound movement that will tone your arms as well as your back. Strapless dress? HECK YES!

Can’t do a full pull up?

Pull Up Assisted

Then try an assisted pull up. You can do either a jumping pull up with a slow lower down or a foot-assisted pull up.

To do the Foot-Assisted Pull Up, hang from a bar or use TRX/Jungle Gym straps. Place your feet on the ground underneath you. The more firmly planted your feet are, the easier the move will be. Your goal is to use your feet as little as possible. Your feet will assist only as much as you need to perform the pull up.

Then pull yourself up drawing your elbows down and back. Lead with your chest and pull your up so your chin goes above your hands then lower back down. Make sure you keep your chest pressed out and don’t shrug your shoulders during the movement.

5. Inverted Rows – Inverted Rows are another great move to tone your back. They are also a great way to develop the upper body strength you need to do full pull ups.

Plus if you have any shoulder, neck or upper back pain, Inverted Rows can help you alleviate it!

To do the Inverted Row, hold a suspension trainer strap in each hand or use a bar. Walk your feet out so that you are leaning back. The more you walk your feet under the straps, the harder the move will be.

inverted pull

Squeeze your core and glutes and press your chest out so there is tension between your shoulder blades. Make sure you don’t shrug your shoulders. You want to keep your body in a nice straight line from your heels to your head.

Then row up, driving your elbows down and back. Row until your chest comes up to the handles and then lower yourself back down. Don’t let your hips sink as you lower back down or your low back arch.

Move in a controlled fashion as you keep tension between your shoulder blades the entire time. Make sure you row low and don’t shrug your shoulders at any point. Do not bounce off the bottom of your row or use momentum to get back up.

These are five great moves to help you get your upper body ready for summer!

Which are your favorite?

 

Want a partner to motivate you in toning these trouble zones?  Get in touch with an IR Trainer Today!

If you liked, “Tone Those Trouble Zones for Sexy Summer Arms with Innovative Results – The Orange County Fitness Playground” please comment and share this with your family, friends, and coworkers.

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Filed Under: Blog, Events, Guidance - Coaching - Support, Movement - Exercise Tagged With: arms, bodyweight exercise, Costa Mesa, costa mesa personal trainer, Dip, Dip Bar, Dip Dip, dips, fitness challenge, Fitness Playground, Grinds, handstand, Innovative Results, Inverted Push Ups, orange county personal trainer, orange county personal trainers, Parallel Bars, Pin, progression, pull-up, push ups, Push-up, rows, sexy arms, Strapless Summer Dresses, summer, Summer Dresses, Upper Arm, Wall Walks

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

Testosterone Power Hour – A Mental and Physical Challenge for Athletes and Competitors

September 16, 2010 by ptpt 2 Comments

Let me say that right from the start, “This isn’t for everyone.”

This is for the person who wants to go way out of there comfort zone and “feel uncomfortable”. The trainers at IR take great pleasure in making these workouts to push the power hour participants past what they think they can do so they break through mental and physical walls that they have in place.  We do this only once a week because we want to give there mind and body the time they need to recover.

The energy is through the roof!

We have all types of clients in the power hour: trainers, Marines, college athletes, and the guys just looking to perform better than they ever have.  If your bored with your never changing routine, or are just curious about what this whole “power hour” thing is all about, then I would like to invite you to come on down and give it a try.

Have you got what it takes?

Come join us:

350 E Clinton St.

Costa Mesa, CA 92626

Thursday at 6pm

Filed Under: Blog, Movement - Exercise Tagged With: bear crawl, box jump, burpee, challenge, functional, functional training, functional workout, hard training, hard workout, intense training, intense workout, kettlebell swing, overhead press, physical challenge, Power Hour, pull-up, sled drive, training, tuck jump, workout

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Contact Us – info@innovative-results.com

Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

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