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How to Determine the Right Kettlebell

November 3, 2017 by Jessica 5 Comments

Article By Kettlebell Kings

Kettlebells are one of the most versatile exercise tools that a person can employ. They take minimal space but deliver maximum benefit to your workouts.

One of the hardest choices a new-comer to the kettlebell culture encounters is what style of kettlebell they should buy for themselves and start training with. There are quite a few different styles and shapes to kettlebells their weight aside.

The first thing to consider when choosing a kettlebell is what are your goals with procuring a kettlebell?

– Is it going to be a household exercise tool or be used outside?
– Is it for building strength or more conditioning focused?
– Will you eventually want to use single hand work or will you be mostly focused on using two handed grip techniques?

Let’s knock down these one at a time:

1. There are some Kettlebell styles that have a plastic coating to make them more conducive for inside use – For outdoor use there are powder coated kettlebells that make them more resilient to the ele-ments. I personally like the powder coated for inside and outside use.

2. To be clear ANY kettlebell training will have strength benefits, but if you are more conditioning focused then you will want a weight that you can move around with some general ease so you can focus on the exercise techniques. The different weights of kettles (other competition kettlebells which stay the same dimensions no matter the weight) will change is size as the weights change and this can effect your techniques. *A tip to consider – Regardless of style of training I do recommend using Sport style kettles due to their consistent size and shape. This will allow the movements you learn to stay the same as you progress in weight if you so choose.

3. Most kettlebell techniques can be done with two hands. This makes them more stable and easy to learn for novices. Using single hand techniques will rise the challenge and technique level considerably. If you do not seeing yourself wanting to try single hand work for some time then you will be using two hand movements so you will want to have a kettlebell with ample handle space. A solid unique design that has a consistent size and shape, like Sport style kettlebells, but also have a decent size handle shape like the powder coat kettlebells are the Kettlebell Kings Steel Standard Kettlebells.

Now that you have determined your goals with kettlebell it is time to determine the proper weight.

Quality kettlebells do cost money so you have to make sure when you make the investment that it is going to be the right weight for your goals. Of course as you increase your strength and technique you will eventually need to go up in weight. but this could take some time; so you can get a lot of mileage off of the right kettlebell.

Of course this is a difficult choice to determine since there are many variables involved. Injuries, experience, current fitness level, etc. In most kettlebell training styles 8 kilogram (about 17 lbs) and 12 kilogram (about 25 lbs) are the classic starting weights. Usually, especially for two hand movements, the 12 kilo size bells are a great novice challenge. If you have some kettlebell or weight resistance experience then the 16 kilogram (about 35 lbs) is a standard starting point.

A good guide to also help determine a proper weight is by possible rep ranges you will be pre-forming in your routine. Most coaches use a classic guideline of:
• 1-3 reps for explosive power
• 3-5 reps for strength
• 5-8 for sustained strength
• 8-12 for muscle hypertrophy
• 12+ reps for power endurance

If with the weight you choose you can do 12 or more reps with the 12kg kettlebell in one move, lets say the goblet squat, at once with relative ease it may be too light for you in that exercise and you may need the 16kg. You can use this example for all the exercises you may be planning on doing.

It is important to consider your current level of fitness, but also know you WILL get stronger and also consider. With proper training and consistency you may be surprised how much stronger with your kettlebell you will become.

Hopefully this easy checklist will help you determine what kind of kettlebell is the right one for you. It is always exciting to get a new kettlebell, it is like getting a new workout buddy who is ready to help you create the strongest version of yourself.

If you can, and you are a kettlebell novice, seek out some professional coaching to learn the basics for you to build on. Sometimes in person is tough, if so then look for a good coach who offers online coaching. If this is also out of reach then subscribe to the Kettlebell Kings blog, and YouTube content for kettlebell technique videos and articles and weekly kettlebell workouts to add to your fitness routine.

Kettlebell Kings is based in Austin, Texas and offers high quality kettlebells as well as tons of free content to read and learn about kettlebells on our blog. Kettlebell Kings was the first company to offer Free Shipping and Lifetime Warranty on all kettlebells. We also create free, weekly workouts you can sign up to receive in your email in box here.

Filed Under: Blog, Guidance - Coaching - Support, Movement - Exercise, Tools/Equipment Tagged With: 12kg Kettlebell, Coated Kettlebells, Competition Kettlebells, Exercise Techniques, Exercise Tools, fitness, fitness tool, Innovative Results, Innovative Results Kettlebell, kettlebell, Kettlebell Kings, Kettlebell Lifting, Kettlebell Training, Pavel Tsatsouline, Physical Exercise, Recreation, sports, Squat, Start Training, Start Weight, Training Style, Weight Change, Weightlifting

Innovative Results’ Training Program Helps Manny Recover from Injury

October 18, 2017 by Jessica 5 Comments

Since starting with Innovative Results back in Fall 2014, Manny Aragon has not stopped being an inspiration. Starting as a client, Manny is now a couple months into his IR3 internship/mentoring program with Innovative Results as well.

After taking HUGE physical strides, Manny wanted to develop his mindset to not only assist during his workouts, but to help himself create an improved quality of life at work, and with his family.

For more on Manny’s fitness and improved quality of life journey, we highly recommend reading his triumphant stories from start to present!

June 24, 2016 – “I am doing something that I NEVER expected to be doing..”

April 4, 2017 – Innovative Results Kettlebell Sport Competitor, Manny Aragon Shares His Story

Now on to the present!

——

Testimonial for Innovative Results – Injury healed through training.

Name: Manny Aragon

Came to IR: Fall 2014

Joined IR Kettlebell Sport Team: Fall 2015

Earlier this year and coming off of WAKSC World Championships of Kettlebell Sport Lifting, subsequent week of Kettlebell Sport certification with 4 multiple time world champion lifters, and then an intense 3 month Kettlebell Sport snatch training program in an attempt to attain CMS (candidate master of sport) rank in Kettlebell Sport, I was feeling very strong.

It was with this feeling that I jumped headfirst into a demo obstacle course class during which I fell from the monkey bars, landed on my outstretched arm, partially tore three ligaments in my elbow and got a subcortical (crush) fracture on the back of the elbow from hyperextending upon impact. Needless to say, I completed the course after the injury (as I was very warmed up) except for the parallel bars as they require the arms to be straight- a position which felt quite bad as you can imagine.

I wasn’t thinking straight after the injury so I went straight home to get my kids (who were with me) some lunch. After lunch the arm began to swell considerably and the pain and stiffness set in. Luckily, I am a body worker by trade and work in a great sports medicine clinic- I have many resources available to me. That day, though, by the time I had gotten home and gotten my kids and myself something to eat, the clinic was closed until Monday. I thought at that point that my elbow may be dislocated, fractured, or possibly broken. I rubbed liniment into the tissue and did some myofascial work to ease the tension in the now seized up muscles.

Later that night my wife (an acupuncturist) gave me an acupuncture treatment using the orthopedic method she had been trained in by one of her mentors. All told I had 7 treatments in the first 3 weeks and one a week since then (now at 7 weeks out). X-Ray of the elbow showed no major fractures but likely a bad sprain. At 3 weeks, an MRI recommended by a colleague showed 3 partially torn ligaments (one low grade, one medium grade, one high grade) and a subcortical (crush) fracture at the articulation of the ulna with the humerous.

The recommended treatment from both my sports med docs as well as the orthopedist who was consulted was acupuncture (thank GOD I live with one). Needless to say- I was back in the gym two days after the injury- No kettlebell sport training (as I couldn’t push rapid force through the unstable injury) but I focused instead on attending the regular IR progression. I went 5-6 days a week, sometimes doing doubles (as my elbow and schedule allowed) while doing the physical requirements of the IR internship program (challenging).

The key here and I believe the fundamental reason why I have healed so quickly is that I made sure that I moved as naturally as possible within the range of motion and load range high enough to produce adaptation and drive recovery but not so much that I re-injured the joint.

This is a serious injury. I was expected to be completely off of Kettlebell Sport training for months if not an entire season. The take home message: Natural movement heals. A good diet, adequate rest, and being married to an acupuncturist don’t hurt either.

At the end of 5 weeks I began to swing a very light kettle bell to further drive healing and re learn the range of motion in the kettlebell sport snatch. I slowly increased the weight during week 5 and 6. By the middle of week 6 I snatched my full competition weight. This week, week 7, I am working with just shy of my competition weight. I will slowly increase the weight after a few weeks as my arm fully heals. I still cant fully straighten my arm or fully bend it but my range of motion is improving slowly with use during both the IR workouts as well as with the kettlebell workouts.

Thank you to the IR staff, my wife, my doctors, and to Matt who brought bone broth for me to speed the healing process. Special thanks to Aubrie for inspiring me to take this route after watching her quick recovery post shoulder dislocation earlier this year.

Join Manny and the Innovative Results Family this Saturday, October 21st for the 8th Annual International Charity Event – The One Hour Long Cycle (1HLC). This year’s event aims to raise awareness, support and donations for Walk with Sally.

For more information on this event visit – One Hour Long Cycle 2017 

Filed Under: Blog, Events, Testimonials Tagged With: 5 Weeks, California Open Kettlebell Sport Championship, Costa Mesa, Elbow, Fitness Playground, goal setting, healing, Improves Quality, injury, Innovative Results, intern, kettlebell, Kettlebell Lifting, kettlebell sport, Manny Aragon, Manny Aragoncame, mentor, Mentoring Program, motivation, Outstretched Arm, Recovery, Recreation, Sport Teams, Sport Train, sports, Straight Home, team, training program, Training Programs, WAKSC, Was Training

4 Workouts That Will Keep You Going All Year

February 13, 2017 by Jessica 2 Comments

Article By: Paige Johnson, Learnfit.org

In exercise, a lot of people tend to develop the habit of sticking to what works for them. However as with anything, all things change —including your body and what it needs to thrive. If you allow your muscles to become accustomed to your workout routine with little to no variety, you will begin to see little to no results. Little to no results will in turn lead to frustration and inactivity, which is never the goal! This year take the time to add variety to your existing fitness regimen and watch as your body changes along with you!

Join a jogging clubincrease focus, increase speed, eliminate meds, lose weight, gain muscle, get fast, Innovative Results, training

The benefits of jogging are tremendous and one of the best ways to yield results in your overall health and wellbeing. Jogging improves your cardiovascular fitness, strengthens your bones and it aids in maintaining a healthy weight. If you are new to jogging or just trying to find ways to spruce up your routine, joining a joggers group may be just the right step for you! You may find a runners club sponsored by your local sports store or you can form one in your own neighborhood! The primary foundation of a running group is to meet one or two times a week and run a select distance as a group. The encouragement and team response you will receive from participating in such a group will prove to be beneficial to your general mood as well as your health. The accountability that comes with running in a group also will assist you in maximizing your fitness efforts to attain better results!

Try a spin class

Photo By Adrian Flores (Stock Snap)
Photo By Adrian Flores (Stock Snap)

Spinning, a specific format of indoor cycling, is a exercise routine that has quickly made its way around the world. As you ride on a stationary cycling bike under the supervision of a certified spinning instructor, your heart rate will shoot up which in return allows you to sweat, burn a sustainable amount of calories and improve your lower body strength. Most spin classes typically last an hour or less and can be taken at your local gym or fitness facility. Classes are uptempo and accompanied with loud, adrenaline pumping music. Be sure to bring a towel for sweat and plenty of water! Consider bringing a friend to enjoy the new experience with you!

Practice yoga

Yoga is not your typical heart racing type of exercise, however if done properly the benefits practicing are amazing. The practice of yoga originated in India and has widespread across the globe as a phenomenal way to improve your mental and physical health and wellness. Physical benefits of yoga include increased core strength, increased flexibility and weight reduction. The mental benefits of yoga sharpens your concentration, helps you de-stress and also increases body awareness.

Start using weights

Jennifer Lifting with Kettlebell

The use of weights, also known as strength training is a wildly successful way to add more value to your fitness efforts. The use of weights create a compound called resistance, which can be explained as using your muscles to work against the extra pounds. Weight training helps you burn calories more efficiently than traditional exercise and it also reduces body fat. The best way to become introduced to strength training is by acquiring a personal trainer to allow yourself to see maximum results and avoid potential injuries. It doesn’t hurt to get some equipment for your home either.

Incorporating one or more of these exercises into your routine will be more than enough to keep your fitness goals on track throughout the year. Adding variety is the best way to ensure that you are getting the most out of your efforts, and it will keep you from inactivity due to boredom. Keep your routine fun and fresh by stepping outside of your workout habits and begin to enjoy the fittest, healthiest version of yourself!

If you are ready to start a new training program, whether it be running, strength training, yoga or all of the above – Go ahead and fill out the form below and one of our Innovative Results Personal Trainers will contact you to discuss your training goals!

Filed Under: Guidance - Coaching - Support Tagged With: Body Strength, Costa Mesa, exercise, Exercise Routines, fitness, Fitness Boot Camp, Fitness Regimen, healthy living, Human Behavior, Innovative Results, Jogging, Jogging Club, learn fit, learnfit, orange county, Paige Johnson, Personal Life, personal trainer, Physical Exercise, Physical Fitness, Practice Yoga, Recreation, running, spin, Spinning Classes, Strength Train, strength training, weight loss, Weight Training, Weights, workout routine, yoga

Strength Over Stress: Do More than You’ve Ever Done Before

November 15, 2016 by Jessica 5 Comments

Article Written By: Margaret Fajardo

mission viejo personal trainer

She had already competed in an earlier event. For the entire ten minutes, first-time Kettlebell Sport lifter Kelly Boaitey finished with 159 repetitions in lifting Jerk, not once setting down the 8 kg kettlebell. But this was just the first lift out of two. When she was going up to the platform for Long Cycle, Boaitey kept telling her teammates that she was already tired and wasn’t sure how she could go on. As the announcer counted down the seconds to begin, she couldn’t complain anymore (or maybe she did a little). At the end of another ten minutes, not once did Boaitey set down her kettlebell. And like the first lift, she had reps in the three-digits, achieving a personal goal of 101.

As a self-employed, single mom of three, fifty-year-old Boaitey is no stranger to stress. Her occupation involves miles and miles of being on the road. Despite needing to be at a different place at different times during the week, Boaitey makes time to go to Innovative Results, Orange County’s Fitness Playground. She said, “I find ways to get there, 3 days a week, at 5 a.m.” For Boaitey, there are definite results each time she shows up to a training session. As Boaitey said, “I can go there feeling absolute crap, overwhelmed, it’s the last thing I wanna do, and I come out feeling like a completely different person in an hour.” And with every hour that Boaitey has put in at Innovative Results, she rarely ever says “I can’t.” Her recent success as a novice Kettlebell Sport Lifter is the next level in her health and fitness journey. She admits to surprising herself: “I never imagined to be where I am only because I never tried to go there. I used to say I can’t a lot..but I’ve done things that I’ve far surpassed I could ever do.”

Beat Stress: An Even More Important Reason to Stay Active

Kelly KB

Many health and fitness experts have highlighted how stress impacts us all, regardless of whether or not we are at our ideal weight or need to lose a few pounds. In fact, everyday stress can exacerbate health challenges we already struggle with. According to Aaron Guyett, Innovative Results Owner and Head Coach:

“Stress is a part of our life. Either we feel stressed or we feel lazy. Yet we can mitigate the tension of stress by preparing our bodies and minds with the daily routine of exercise. The victory and mindset-improving exercise designed into each Innovative Results workout, prepares our clients to realize their best, and deliver that ‘best’ in every area of their life outside of the gym.”

Boaitey has said that she’s “stayed with Innovative Results for my mental well-being.” In addition, she goes because “as I get older, wanting the core strength to prevent the things that happen to older people. I’m only 50 so better start now.”

Strong Never Gets Old: Uplift Yourself By Lifting Kettlebells

Innovative Results has hosted a few Kettlebell Sport competitions. Innovative Results even has a Kettlebell Sport Team. Earlier this year, Boaitey was a spectator at the Cali Open and cheered on fellow Innovative Results members. Boaitey has said of the experience: “There’s such a diverse group of people that do it – thin, heavy, muscular, not-so-muscular, old, young, really young – there’s something in it for everyone. If you wanted to do it, you could do it….After going to the competition, I’ve not only said to myself I could do this, but I said to myself, I think this would be fun. And it is!”

Besides attending Innovative Results signature hour-long training sessions, Boaitey has added kettlebell lifting progressions to her regimen. She now can perform all the technical lifts in Kettlebell Sport: Jerk, Snatch, and Long Cycle. She has been happy to share her athletic journey. She said, “The world kind of tells you that you’re old for certain things and your body tells you too… but in terms of peers outside of Innovative Results, they ask me ‘So what do you do?’ In the past, I would’ve just said, I go to the gym. But now I say, ‘I do Kettlebell Sport!’”

Stress Loses When You Go Social

There is no room for feeling stress when the social atmospheres of both the hour-long training sessions and the Kettlebell sport competitions are friendly, encouraging, and fun. It’s no wonder that Boaitey commits to improving her quality of life. As she said, “There’s always someone at Innovative Results to encourage you. It’s not just the trainers.” There may be physical challenges. There may be struggle. But everyone overcomes all, together.

The team environment at Innovative Results is a health benefit with immediate results. Not only do workouts engage body and brain, but working out as a team creates connections that are as important to health as strong muscles. People smile. People give high-fives and pats on the back. No one is ever alone in going through something difficult. Getting fit while getting social can only feel good. Feeling fit and healthy isn’t just about physical well-being. It’s also about emotional health. When your body feels good from the outside-in and the inside-out, stress doesn’t stand a chance.

kettlebell, kettlebell team, innovative results kettlebell team, Amanda Clover, Keri Guyett, Harrel Carman, Aaron Guyett, Manny Aragon, Christabel Tabbada, Jessica Ciske

If you are ready to combat stress, and improve your mental and physical strengths the Innovative Results Team would love to set you up with a Free Trial Today! Just fill out the form below!

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Reduce Stress and Increase Happiness with this 10 minute per Day Habit

Filed Under: Blog, Guidance - Coaching - Support, Testimonials Tagged With: 8 Kg Kettlebell, Aaron Guyett, Beat Stress, challenge, competition, Costa Mesa, Everyday Stress, fitness challenge, Fitness Journey, Fitness Playground, goal setting, healthy living, Innovative Results, Kelly Boaitey, kettlebell, kettlebell sport, Kg Kettlebell, Leisure, Life Outside, Manage Stress, Mindset, orange county personal training, personal trainer, Psychological Stress, Recreation, social, sports, stress, Ten Minute, training, training session, workout

5 Factors That Can Lead to Knee Pain

March 12, 2014 by ptpt Leave a Comment

by Mark ElmasryKnee Pain

Nobody can deny the bad habits we all do which lead to future knee injuries and chronic pain. There is no doubt that a small slice of the population over 35 have “good knees” and that a majority of us have the questionable knee which might be tolerable day to day. In reality we all worry, somewhat about our knees when we squat or climb stairs or do any activity especially with contact.

Of course a warm up is imperative to any physical activity, but what about all the movement we do that might make us sore the next couple days? What about even a seemingly safe hobby of jogging? Do we know how efficiently our knee bends and flexes? Well there are simple red flags we can identify to avoid knee pain and future knee injuries.

1) TIGHT HAMSTRINGS.

How tight are the back of your legs? If we can keep up with simple hamstring stretches and make sure your pelvis is not being pulled into a compromising position which will also damage your spine over time. Tight hamstrings will definitely pull our knees out of alignment over time. It is highly important that we have a sharp awareness of exactly where we are tight behind the knee and stretch it out according to what we need, whether it is inner hamstrings or outer hamstrings (biceps of your femur) where a majority of us are tight.

workout - hamstring hip flexor series

2) TIGHT ANKLES.

Body mechanics shows us that the joint below and a joint above the affected joint (your knee problems for example stem from a poor ankle and or a stiff hips) are compromised and may tell us the leading cause to an injury. We can apply that principle to every joint in the body.

lower leg smr
Stiff and weak ankles set up the knee for dangerous movement patterns and deform our knees accordingly. Wolfe’s Law is the principle that the constant stress applied to our joints will shape them over time, either in a healthy way or incorrectly. One easy trick we can do is to grab a tennis ball and massage the muscle that runs along our shin bone. The second most important trick is to consistently practice flexing our ankle upwards and stretching our calves intermittently while sitting for a period of time.

We get tight ankles without knowing more quickly than almost any joint in the body just from sitting. Make sure we flex our ankles when placing our feet on the gas pedal to be a safe driver and to be healthy to our ankles and knees.

3) TIGHT HIPS.mark single leg touch

This is the most determining factor of the longevity of our knees as well as our lower back! If our hips are constantly flexed and turned outward, not only are we gonna start walking like Charlie Chaplin but our knees are not gonna last over time. Tight hips can pull on the muscle that goes around the back or our hip and low back area, and also force us to use the front of our legs way too much which is a terrible stress on our knees. One test you can easily perform daily is to keep one foot firmly on the ground and swing the opposite leg for 30 seconds forwards and backwards, then for 30 seconds left to right and then switch legs. If there is a tremendous difference between sides then we can identify which hip is the tighter and in need of foam rolling and which hip is in need of strengthening. Simple hip strengthening exercises to always include from week to week, at any level of fitness would be simple hip swings in all directions and any other single leg movement you can safely perform.

My two favorites are the single leg squat and the single leg dead lift: While holding on to a wall for a beginner we can try to lower down into a squat on one leg or to dead lift we hinge over and pick up a pencil on one leg, while making sure our knees are lined up right in between the first two toes of the grounded foot. And on a more unnoticed scale, do we drive, or sit at work in a dangerous position? Or do we stay locked up in a compromising position that only shows us how stiff we’ve gotten when we move out of it?

4) NOT ENOUGH FAT.1205-fat

Not that we have trouble remembering to eat fatty foods, however, are we getting the right fats? Are we getting the correct amounts or mono-unsaturated and poly-unsaturated fats? Not that those terms are meant for doctors only, but we need essential fatty acids Omega 3, 6, and 9 to give our body its proper lubricant. Studies show that people who include foods with healthy fats (avocados, salmon, raw nuts and seeds, coconut/olive/sesame/hemp seed/safflower oil, the list goes on) have noticeably mover vibrant hair, skin, and nails, as well as properly “greased” joints. These perfect fats also help reduce the amount of stress we put on our bodies as well as bring down inflammation and swelling. Your sore knee might just be aggravated and inflamed and simply need some healthy fats and a little less of the unhealthy processed foods’ fats that you have been eating.

5) A BODY IN MOTION STAYS IN MOTION!

As vague and generic as this quote sounds, it is true!! we have all taken a break from physical activity that went on for too long, and when returning to our activities we can be extremely sore the first few times. Turning sedentary for even a brief period of a few days throws our bodies’ good mechanics out the window and teaches us the bad postures we have recently learned from the chair, couch, or whatever indoor lazy position we have repetitively done. Furthermore, is your workout missing something?

clients do the coolest things 2
Whether it be an adequate and specific warm up to open up your sore knee, or lack of experienced attention to your hip, knee, and ankle mechanics when you do use them. Everybody needs and craves movement, but are we giving our bodies a repetitively boring and redundant movements? Is Thursday the only “leg day” in the gym and for that matter do we only stick to a select two or three leg machines and then call it a day? I hope not. Our knees crave the freedom of movement under a variety of stresses, as in lifting weights, and under minimal stress, as in walking and swimming. Joints get rusty and worn out doing the same few things over and over again, keep a healthy and safe amount of movement weekly for your knees and every other joint too!

staff markSo, the 5 tell all signs that a knee may be in more danger than you think are: (1) tight hamstrings in all angles, (2) tight ankles which are so easy to neglect, (3) tight hips that typically give us low back pain but is actually destroying our knees over time, (4) not enough essential fats in our diet and too much unnecessary fats causing inflammation, and lastly (5) the quality and quantity of our movement day in and day out. Keep up with these 5 avenues and there should be no gradual build up that leads us to knee surgery.

Mark Elmasry is a local boy from San Clemente and has developed into one of the best personal trainers in Orange County. He’s fun, well educated and personable.  Learn more about Mark here.

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Filed Under: Guidance - Coaching - Support Tagged With: 5 Factor, Deadlift, Eliminate Knee Pain, Knee, Knee Bends, Knee Injury, Knee Problems, Knee Surgery, Knees Pain, Low Leg, Osteotomy, Physical Exercise, Powerlifting, Recreation, Single Leg, Sore Knees, sports, Sports Injury, Squat

The Perfect Workouts for Travelers – How To Stay in Shape While You’re on the Road, In The Air or Anytime You’re Away From Home.

October 1, 2013 by ptpt Leave a Comment

Does it seem like you live out of your suitcase?FrequentFlyer_crop380w

Airport to airport…everything is starting to look the same.

A lot of people struggle with getting their workouts in while they are traveling.

Your schedule is crazy, you don’t have your gym, and you dine out at whatever restaurant is close to the hotel.

Well. we decided to provide all of our “Road Warriors” with a a bunch of resources, links, videos and tools that will help you get in shape and stay in shape, no matter where you are off to this week. Check out the full body workout that you can take with you everywhere.

Stiff When You Get Off The Plane?

When we sit for long periods of time, our ankles, hips, back and neck become a mess!

Check out these articles and videos to loosen up your ankles, hips, lower back and shoulders.

More Foot and Ankle Drills Here: Struggling with Back, Knee or Ankle Pain? Your Feet Could Be the Issue. Here are 15 Ways to Improve The Mobility and Strength of Your Foot and Ankles

Stuck on a trip with no workout equipment? No Problem!

5 Workouts to Use When You’re on the Road – This Full Body Workout is perfect!

Exercise Equipment That Fits in Your Carry On Bags, Luggage and Even You Backpack or Briefcase

Trigger Point Therapy Kits

Self Myofascial Release techniques have become a staple in most quality fitness programs and therapy clinics.

Our sedentary lifestyles leave our bodies stiff and dysfunctional, which can cause pain.  AKA, sitting on a plane, in a car or at a desk too much.

We have found that a few minutes with a roller, a ball or these trigger point kits can wipe out most minor aches and pains FAST!

These are a staple of our program at Innovative Results, and a valuable tool for anyone that travels a lot.

You can get these in our pro shop or click here for more info.

Valslides are a great tool to have at home, in your luggage and in your gym bag. 

They are slim, compact and they add some variety to traditional body weight workouts.

You can use them for upper body workouts, abdominal exercises and lower body alike.

If you workout at our gym, you know just how powerful these little sliders can be for your full body workout.

Buy a pair, put them in your luggage and you will thank us later!

Fat Gripzfat gripz

Hotel Gyms are not very inspiring.  They usually consist of a few dumbbells, a bench and some cardio equipment.  BORING!

Fat Gripz easily slide over the handle of any dumbbell and transform it into a tough, hard to hold piece of exercise equipment.

These are perfect for Farmer Carries, Rows and just about every exercise that you can perform with a dumbbell.

Just like the Valslides, these fit easily into your bags, side pockets and other spots in your luggage.

Check out this video for exercise ideas:

Fat Gripz

Jungle Gym XLTjungle gym

The Jungle Gym is our suspension trainer of choice. While these have become popular in many gyms around the world, we believe that Jon Hinds has created a superior product and a incredible series of videos, DVDs and continuing education that allows anyone to get a full body workout, no matter where you are.

These take up a little more space, but they are well worth the effort. About the size of a pair of shoes (sorry ladies), these suspension trainers allow you to target any muscle in the body. Squat, lunge, push, pull, abs and more.

These babies are perfect for beginners to elite athletes.

Jungle Gym XT: Beginner Workout

Jungle Gym XT: Advanced Workout

So there you have it.

3 simple, but effective pieces of exercise equipment that you can take anywhere.

Your health is important, so buy these, put them in your bags and get a great full body workout in your hotel room, in a local park, or wherever your travels take you.

We truly hope this helps!

Got questions?

Leave us a comment and we will do our best to point you in the right direction.

In Orange County, CA?

Swing by our gym in Costa Mesa and let us help you with your fitness goals.

Did you like, “The Perfect Workouts for Travelers – How To Stay in Shape While You’re on the Road, In The Air or Anytime You’re Away From Home.”?

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Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise Tagged With: Beginners Workout, Body Stiffness, Body Weight Workouts, Body Workout, full body workout, Hotels Gym, Jungle Gym, Nos Workout, Perfect Workout, Physical Exercise, Playground Equipment, Recreation, Therapy Kit, Weight Workout, Workout Anywhere, Workout Equipment

Improving the Efficiency of Your Kettlebell Technique

September 26, 2013 by ptpt Leave a Comment

OKC Kettle Comp Row Image

If kettlebells aren’t a part of your workout routine, now is a great time to get started.

Once used in the 18th Century(Russia) for the measurement of grain and other goods, kettlebells quickly shifted into heavy athletics training and muscular development.

For all you history buffs you can check out – Kettlebell Science: History of the Kettlebell 

There are some incredible health and strength benefits in using kettlebells, in fact IR broke down what we considered the Top Ten Reasons .

Over the past couple years the IR Team has been fortunate enough to learn from some of the best Girevoy Sport coaches and athletes in the World, and with kettlebell use and competition on the rise we would like to share our knowledge with you!

On November 12th, 2016, you can join Coach Jason Dolby of the Orange Kettlebell Club and Coach Aaron Guyett of Innovative Results in a 1-Day Certification Course that will instruct form, technique, efficiency and Giveroy (kettlebell) Sport.

2014-03-03 06.18.33-1

Skill level does not matter for this course, this is for anyone looking to improve from basic to advanced all are welcome!

Get More Information and reserve your spot click on the link below!

 

 Reserve Your Spot Today

 

Filed Under: Blog, Events, Guidance - Coaching - Support Tagged With: Athlete, certification, Certification Course, Coach Jason, Costa Mesa, fitness challenge, goal setting, healthy living, Incredible Health, Innovative Results, instructor, Jason Dolby, John Wild Buckley, kettlebell, kettlebell instructor, Kettlebell Science, Kettlebell Used, Movement - Exercise, OKC, orange county personal trainer, Orange Kettlebell Club, Recreation, Rowing Images, Sport Coaching, sports, Used Kettlebells, workout routine

When’s the Last Time You Changed Your Workouts? Here’s 5 Steps to a New and Improved Workout

June 5, 2012 by ptpt 3 Comments

When’s the last time you changed up your workout?

Been doing the same thing for years?

Not getting the results you deserve?

Got a nagging injury or pain that you’ve been dealing with for years?

Its time for a change…

Typically gym workouts go something like this:

Step 1:  Walk on the treadmill for 5 minutes

Step 2:  Lift weights – Chest and Back, Legs, Shoulders and Arms, repeat.

Step 3:  Take a class or do cardio – Aerobics classes, treadmills, stair climbers, etc.

Step 4:  Stretch – touch your toes, butterfly, talk and leave.

At Innovative Results, we take a slightly different approach.

In order to get the most out of your workouts, you have to stimulate the body in a lot of different ways.    Warm up should be so much more than a 5 minute walk.  You must stimulate the nervous system, to turn on your body and prepare it for the work ahead.  Your strength portion should involve movement patterns, in multiple planes of motion, using a variety of stimulus (weights, Kettlebells, body weight, resistance bands, ropes, and more).  And conditioning is our word for ‘cardio’.  Conditioning builds your cardiovascular system, increases stamina and endurance and is important for every person.

Here’s a breakdown of a workout:

DISCLAIMER:  Developing the right workout for an individual can become very specific.  These are not recommendations, but think of them more like a rough template for your workouts.  If something doesn’t make sense, or stimulates a question, please ask us by leaving a comment.  We will get back to you accordingly.

Part 1 – Preparation – pick a few of the following and spend about 10-20 minutes getting your body prepared for work.

SMR – Self Myofascial Release – This includes foam rollers, Trigger Point Tools , Rumble Rollers, Sticks and other items.

Ankle/foot Mobility – most people’s feet and ankles are weak and stiff.  Neglecting them can quickly reduce performance and can lead to injury throughout the body.  Your feet are the foundation of your body, so take some time to keep them happy.

Dynamic Stretching Series – a variety of stretching can be used before a workout.  We prefer to walk people through a series of dynamic movements to open up the ankles, hips, upper back and shoulders.  This increases blood flow, primes the muscles and opens up stiff joints.

 

Eischen’s Yoga – Jon Hinds has an incredible DVD on this subject and these movements have become a foundation of our program.  These are perfect for beginners looking to develop stability, but are also incredible for advanced athletes to use for warm ups or recovery.

Core Series – I hate using the word ‘CORE’, because it has been abused for so many years.  My definition of the core includes everything except the legs and arms.  Shoulders, upper back, midsection and hips.  These muscles play a vital role in our movement and are involved in a variety of tasks.  Some stabilize, while others are prime movers.  Depending on the person, we need to make sure these guys are turned on and functioning correctly before we move on to bigger, heavier, more challenging exercises.

Corrective Exercise to address weak links in the chain – We all have our weaknesses.  Maybe its from an old injury or long hours at the office, but either way, we need to expose these weaknesses and address them to look, feel and perform at our best.

Part 2 – Fire up the Engines – I like to include all of these in each workout.  Use proper progressions to match your ability level.

Locomotion – This can include a variety of running, side shuffles, karaoka, butt kickers, skips, high knees, etc.  Since moving around on our feet is the foundation of movement, it is important to groove these patterns.

Plyometric progression – Plyometrics became big in the 90s, mainly with athletes, but beware.  While properly using plyometrics can be beneficial for almost everyone, doing them incorrectly can quickly lead to injury.  Start by learning how to land correctly, then you can progress into bigger and faster movements.

Med Ball Series – Medicine balls are incredible tools.  They can be used in many ways, in many different directions, using a variety of tempos.  You can do simple movements or progress to more explosive movements, like throwing.  This is a great way to groove movements and create explosive power in different movement patterns.

Part 3 – Strength Work – Getting stronger is vital for everyone.  Sometimes this can start as simple as isometric stability work, but it can also progress into heavy lifts, carries and other movements.   Exercise variables, such as movement pattern, sets, reps, rest, and tempo can all be altered to fit your goal and ability level.

Use gravity or other tools to challenge the body in a variety of ways.  Bodyweight, weights, bands, sleds, stones, ropes or other tools can be used.  Don’t get stuck doing the same exercises for years.

Typically Compound Movements – Isolated exercises (works one muscle) have their place in the strength world.  When someone has an imbalance or injury, it is important to isolate that muscle and strengthen it.  After some focused effort, then it is important to integrate that muscle back into larger, compound (multiple muscles) movements.  Remember, the body moves by using a combination of muscles, controlled by a network of nerve cells.  Stability, strength and power all stem from a clear line of communication between the nerves and muscles.   Utilizing a variety of compound movements helps open up these lines and helps us move better and more efficiently.

Proper progression of each movement is important.  People should start with stability exercises first.  Once they can stabilize and maintain integrity with basic movement, then we can add resistance.  Strength work is more difficult and requires a foundation of control and coordination.  As strength is developed, then we can safely progress into more explosive, power type movements.  There are literally thousands of movements, but a good coach can tailor make a workout to fit the ability level and goal of each person.

Planes of motion – Sagital – Frontal – Transverse.  The fitness world seems to have gotten stuck in the sagital plane.  Most exercises are some variation of forward and backward (push/pull, squat/hinge, etc).  The real world moves in all directions, especially in sports.  We train people in every direction to ensure 360 degrees of strength and to resist against injury.

Teaching the body to work as a unit, strengthen the chain of muscles involved and move toward desired outcome (muscle, reduced bodyfat, performance, etc)

Part 4 – Conditioning

Sometimes conditioning can be combined with the rest of the workout, but it can also be reserved for the end of workouts…Depends on the workout and goal of the day.

I reserve the bulk of this work for the end, so that the body is not exhausted during the strength portion of the workout.

Our body uses 3 basic energy systems:  Aerobic (3min +), Lactic (20sec – 1min)  and Alactic (0 – 12 sec), so be sure to test and work all systems.   In the 80s, aerobics dominated the market place, but today high intensity work seems to have taken over.   I believe that everyone needs some balance of all three to look, feel and perform at their best.

Part 5 – Relax and Recover

Finishing a tough workout and walking out the door is NOT ideal.  I’m sure that you’ve worked out hard,  driven home or to work, and had a hard time getting out the car.

Take some time to relax after your effort.

Cool down starts by allowing the heart rate to reduce from the workout.

Can also include Trigger Point, static stretching, ice, contrast showers, breathing techniques and proper nutrition.

Using a variety of these techniques can allow you to do more work, with less pain and better results over time.

So, there ya go.  A quick template that, hopefully, helps you put together a better, more inclusive workout.  We could literally talk for days on more information, but this should stir up some questions and we can always dig into more detail on other posts.

Hope this helps out!

Interested in This Style of Workout?

Schedule your FREE Trial Today!

 

Filed Under: Blog, Movement - Exercise Tagged With: 5 Steps, Body Weights, Challenging Exercises, Gym Workout, Lifting Weight, Physical Exercise, plyometrics, Recreation, sports, Static Stretching, strength training, Strength World, Take Some Time, Time Get, tough workout, Weight Training, Workout Go

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

How Much Strength do Athletes Need?

February 7, 2012 by ptpt Leave a Comment

Strength coaches have been obsessed with squats and bench press for years, but is strength the only factor to consider when developing an athlete?

Check out this article by ROB PANARIELLO.

How much strength do athletes need?

Lots of coaches focus on one thing, but athletes need a variety of skills.  Their bodies need to be stable, strong and powerful from a variety of positions.

Does a top tier tennis player need the same max strength as a offensive lineman in football?

A great athletic strength and conditioning program has to address a variety of factors.  It will be different for each individual, each sport, as well as, the time of year it is being performed.

Check out this article and let me know your thoughts…

How much strength do athletes need?

Be sure and leave a comment below!

If you are an athlete in Orange County and are looking for a top quality strength and conditioning program, fill out the form below!

We have helped hundreds of top athletes take their game to the next level.

Click here to learn more about our strength and conditioning program in Orange County.

Filed Under: Blog, Movement - Exercise Tagged With: Athlete, Ballistic Training, bench press, Body Need, Conditioning Programs, Istvan Javorek, Knowledge Sharing, Max Strength, Physical Exercise, Recreation, sports, Squat, Stable, Strength And Conditioning Coach, Strength Of Materials, Strengths Coaching, Top Tier

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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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