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Advanced Bodyweight Workout To Stay Active When You Travel

November 18, 2015 by IR Staff 1 Comment

Small-basement-home-gym-and-yoga-areaWe’ve all been stuck at home, in a hotel or without a gym. Some travel during the holidays, but others travel consistently and need a way to stay active on the road. So we developed an advanced bodyweight workout that you can perform anywhere.

No EQUIPMENT Needed for this bodyweight workout.

Caution: Some of these movement are advanced and require a certain level of mobility, strength and body awareness, so proceed with caution.

Mobility – Warm Up

Cat Cow – 2 minutes

Hip CARS – 10 per side

Shoulder CARS – 10 per side

Activation Work

Feet – Balance for 20sec each, on each foot.  No angle?  No problem, just try to balance on one foot for 1 minute.

Hips – 15 reps per leg

Core – Plank knee in and extend – 15 reps per leg

Plank – Opp Reach – 15 reps per arm

**You can perform 1-2 sets of the activation work, before starting the strength series.

Strength Series – 8-12 reps per exercise

1a. Eccentric Step Up

Rest 1 minute.

1b. Climber Pull up

Rest 1 minute.

1c. Split Squat

Rest 1 minute.

1d. Spider Crawl – 30sec 

Rest 3 minutes, then repeat 3-4 rounds of the strength series.

So, if you are stuck on the road and have limited access to the gym, then this type of advanced bodyweight workout should keep you moving. If you have any questions, please leave a comment below and we will point you in the right direction.

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Filed Under: Blog, Movement - Exercise Tagged With: 3 Minutes, advanced bodyweight circuit, advanced bodyweight exercises, advanced bodyweight workout, advanced bodyweight workout circuit, advanced bodyweight workout for strength, advanced bodyweight workout plan, advanced bodyweight workouts, Basement Home Gym, Body Weight Workouts, bodyweight exercise, bodyweight workout, Bodyweight Workouts, Equipment Needed, Feet Balance, Homes Gym, Physical Exercise, Powerlifting, Reacher, Sample Workouts, Squat, Stay Active, Workout Template, Yoga Area

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

10 Lessons I learned from Running Big Red

July 31, 2012 by ptpt 17 Comments

I personally like short term goals.

Goals that are within your reach, but force you to work consistently for a few weeks to attain them.

To be honest, it is truly amazing how quickly your body can adapt and change, if you give your body the stimulus, rest and fuel it needs.

You can use this for focused bouts of weight loss, performance enhancement, strength gains and more.

Over the last few weeks, I got into running hills.  Walter Peyton, Jerry Rice and countless other athletes have used hill runs to develop incredible power and endurance, so I wanted to give it a shot.

Luckily, we live in Orange County and are surrounded by hills.  After searching around Newport, Laguna, Aliso, Orange and other communities, I fell in love with a hill called Big Red at Peter’s Canyon.  It is about 150 yards long (ish), dirt, and very steep.

The first time I ran it, about 6 weeks ago, I could only manage 4 intervals.  I typically run up, walk down and repeat.

After 4 runs, I was cooked.

My calves, thighs and butt were burning, my throat and lungs were on fire and Big Red had truly humbled me.

So, I decided that I wanted to run this hill more often and develop a level of strength and conditioning to run 10 intervals.

I’m not sure about you, but in order for me to focus, I need to make goals that are a little nerve racking.

I like workouts that make me a little nervous beforehand.  

This doesn’t have to be the case for you, but it is how my brain operates.

I decided that I would run at least twice per week.  I planned on adding 1 interval per week, until I hit 10.

The first week, I was really into it.  Got my two runs in, felt a little sore, but I was excited about the new challenge.

As the week’s went on, life started to get in the way.  Work got a little crazy, my meals were scattered, summer parties on the weekend, travel and other challenges started to interfere.

Some days I felt great, while other days were a struggle from the start.

Of the 6 weeks that I was training, I made it out to the hill only 4 weeks as planned.  I had to change times, days, missed other workouts completely, but I stayed focused and kept working.  Some days I was tired, crabby, stressed out, or not feeling like doing it, but I kept going.

This last weekend, I went out on Sunday morning to do my work.  I had missed the previous Thursday because of work, but I was rested and ready to get a good workout in.

I ran up, walked down, caught my breath and repeated the hill run 10 times.  At the time, it didn’t seem like a big deal, but afterwards I thought about how I felt the first time I ran Big Red 6 weeks prior.

There is no way I could have made 10 intervals before, but after a sporadic 6 week effort, my body was able to handle those runs.

Felt good.

Lessons learned from Running Big Red

  1. Do something that makes you a little nervous
  2. Learn to adapt to a busy schedule
  3. Most days you may not feel like working out, but you always feel better afterwards
  4. Working hard clears your head
  5. When you feel like quitting, you’re usually about half way done
  6. Get a partner to join ya.
  7. When running outside in the summer, go in the morning, not in the middle of the day
  8. Use ice baths after tough workouts
  9. Always bring a little backpack with food and water
  10. When running a hill, that’s a mile from your car, make sure you have your keys before you walk back after your workout.

So, that’s my experience over the last few weeks.  I will keep you posted on whats next.

Here’s my question for you…

What are you chasing this month?

Why are you working out or motivated to get off the couch?

Do me a favor and leave us a comment and share your reason for working out, current challenge or goal that you are working towards.

We are here to support ya!

Innovative Results is the premiere Orange County personal training program for active people.  Our entire program will help you move better, feel better and perform at your very best.

Let’s get started by scheduling your free trial!  Fill out the form below, and a member of our Innovative Results Training Team will contact you!

Filed Under: Guidance - Coaching - Support Tagged With: 10 Times, 4 Running, American People Of German Descent, Challenge Start, Hill Runs, Lesson Learnt, Little Crazy, Reacher, run program, running, Short Term Goal, Strength Gains, Weight Losses

Gym, Jog, Yoga, Pilates, Bootcamp, Personal Trainer, Strength Coach: Which Workout is Best for Me?

May 14, 2012 by ptpt 3 Comments

Some people run or bike outside.

Others do hours of ‘cardio’ at the local gym.

Then you have the weight lifting crowd that uses a lot of equipment to develop a better physique.

Which is best?

Well, that completely depends on your goals and how that activity stimulates your brain.

Think about it, do you really enjoy going to the gym?  Some do and they truly feel better when they leave.  Awesome.

I can’t stand regular corporate gyms.  Maybe its because I worked for so many years in that environment…or because I am not able to train the way I want to…either way I just don’t get a good workout in that type of place.

If you are a typical bodybuilder type lifter, you probably depend on that equipment to hit big lifts and focus on muscle hypertrophy.

If you are an athlete, then big gyms don’t usually hit all the pieces of the puzzle.  Athletes should not train like bodybuilders and need more space and benefit from a variety of other tools to reach their potential.  Big gyms don’t typically have sleds, sandbags, heavy ropes, and other tools that help build  athletic performance

Maybe you enjoy yoga or pilates classes.  If that’s your thing and you love the results, by all means get in there.

The key point here is this:  Determine your goals and find a place that supports those goals.

Here are some things to look for in a great activity or gym:

  1. Do you like the people?  Honestly, do you enjoy the people that you workout with?  Maybe you workout on your own, maybe classes, a bootcamp or with a trainer…but do the people encourage you and support you on your road to success?  If not, you need to find a better place.  The gym should feel like a community and you need to be a part of it.
  2. Are you inspired?  I have been in a lot of gyms…some big, some small.  Only a handful were inspiring.  I mean, when you walked in you could feel the energy.  A place where you literally wanted to workout and looked forward to every session.  Other people’s performance or energy can be contagious.  Get around people that inspire you…your results will go through the roof!
  3. Do you get RESULTS?  This is why you joined in the first place, right?  If you are just a member of a health club and DON’T get results, ask for help.  If you are in a bootcamp, take classes, watch videos or workout with a coach…and DON’T get results, you have to try something new or assess other areas of your life.

So, does it really matter where you workout?

NO

I know a lot of people that never set foot in the gym, but they are strong and healthy.  I have other friends that thrive in health clubs.

Just find a place that you love, with people that encourage you and help you reach the goals that motivated you to join in the first place.

Where is your favorite place to workout?

Leave us a comment and tell us more about it…

Looking for a workout that inspires you again?

Send us an email (info@innovative-results.com) or fill out the form below and schedule a FREE Trial today!

 

Filed Under: Blog, Mental - Mindset Tagged With: Athlete, Biking Outside, Bodybuilding, Fitness Industry, Good Workouts, Health Club, Leisure, personal trainer, Physical Exercise, Pilates, Pilates Classes, Reacher, Recreation, sports, Standee, Strengths Coaching, Weights Lifting

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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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