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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

10 Things The Best Athletes Do – For Any Athlete in Training

September 14, 2015 by Jessica Leave a Comment

Usian Bolt Celebrating after a sprint

Maybe you aren’t looking to become the next Serena Williams, Derek Jeter, Usian Bolt, Michael Phelps or Mia Hamm, but if you participate in a strength and conditioning program you my friend are an ATHLETE.

So what are these “next level” athletes doing to build that ‘ideal physique’ that many of us train and work are tails off for? The answers probably won’t SHOCK you, but in order to reach your personal fitness goals, it may be time to hear the facts.

Eat to Perform put together a list of the Top 10 things that the best athletes do that you likely are not doing.

10 Things The Best Athletes Do, That You Can Too!

1. They don’t look for a quick fix.

keep-calm-there-s-no-quick-fix

That admirable, and ‘ideal physique’ came from dedicating countless hours of training and programming. These athletes did not earn their bodies over a couple weeks, and they never, ever gave up on their dreams. If you feel discouraged with your fitness results, as many of us do at times, you won’t find the resolution by giving up. You have to be dedicated to the basics, and put in the time. Enjoy the journey, and be delighted in your small accomplishments because in time they will be your BIGGEST accomplishments.

2. They know where they are, where they want to go, and how to get there.

goals

The best athletes move from one goal to the next to uphold their sense of interest. If you find yourself struggling to maintain focus or passion, set a SMART Goal. Something as simple as a lifting PR, or taking seconds off your mile run – then set a deadline (realistic), and most importantly commit to the goal.

3. They don’t try to reach their physique goals by cutting Calories.

EAT TO TRAIN, do not train to eat. The best athletes are rarely looking to cut their daily caloric intake. Their food is used to enhance work capacity, and work to maintain and build the muscle they are training for.

4. They don’t obsess over their abs.

alexviada

My friends those 6 pack abs do not come from 1000’s of crunches.
“The best athletes I know don’t spend a whole lot of time thinking about how to get abs; the work they do ultimately just lands them in that spot.” Alex Viada, Ultra Endurance Athlete, Elite Powerlifter, and beer enthusiast.
Eat to Perform can agree that form follows function, and that if you want to look athletic… well, you are gonna need to BE athletic. Start training to improve your performance and the rest will fall into place.

5. They don’t worry about putting on body fat due to overeating.

Majority of athletes are training to gain hard muscle and not worrying much about losing fat. As Eat To Perform explains, if you want to squat more, for example, “You need to put a lot of quality work into developing your quads and glutes, perfecting your form, and increasing your work capacity. That cannot be accomplished in a Calorie deficit, and it’s a lot harder to do if you’re worried about your scale weight.” It all comes back to the Eat to Train/Perform.

6. They train smart and focus on incremental performance increases.

trainsmart

These days it seems that the majority of folks believe that to perform at their highest levels you should be training all day every, pushing yourself to exhaustion during every training session – more reps, heavier weights, tougher workouts, longer duration etc. The Fitness Industry has news for you – the best athletes DO NOT train this way.

So what are the fittest people in the world doing? They are varying their training with a combination of activities, intensity levels, and modes of training. You will probably find these athletes working on their aerobic capacity in the morning with high intensity interval training (HITT), followed by an evening weight training routine to develop max strength. (They didn’t start out like that, and typically they will do one or the other.) Many times, these athletes are working with coaches that have specifically designed training programs, applying progressive overload overtime so that their performance peaks at a specific time. This programming is never random, it is done with purpose.

7. They don’t feel guilty when they miss workouts.

whoami

Rest is not only necessary, it is immensely beneficial. If you are pushing the limits of human performance you will need to schedule yourself some much needed recovery time. If you are skipping training sessions weeks on end you may need to re-evaluate your time commitments, but don’t feel guilty about skipping a day if you have a consistent training record. A little extra recovery may boost your hunger and commitment in reaching that goal you set!

8. They surround themselves with people who’re better than they are.

What happens if you are the strongest/fastest/best athlete in your gym? The drive to better yourself dwindles, and you are no longer challenged by your surroundings – the old “Big fist-little pond” effect. Maybe its time to change perspective. Athletes will often put themselves out there and seek out new challengers. Find a workout, or challenger that will make you better. Don’t be afraid to fail, use competition as a motivator to advance towards your own individual needs.

9. They constantly seek out new information and develop a broad knowledge base.

Believe it or not, you have the same access to training, nutrition, or motivational materials that high-level performance athletes have. The difference? These athletes are constantly studying and applying new methods. Dedicate time to making yourself 1% better each and every day by reading, pursuing a certification or higher education, or seek out the knowledge of the best coaches in your area.

10. They do EVERYTHING they need to do to be the best they can be.

jonnorthmeme

The best athletes in the world are not without the every day demands that we all face. Many are parents, with time consuming jobs but they make no excuses when it comes to eating clean, training, and recovery.

PMA – Developing a Positive Mental Attitude, or Mindset will help you become the BEST version of yourself. It is about improving the quality of your life, striving for constant improvement, nourishing your body, and being in control of yourself. There is an athlete in you, but you have to be willing to put in the time and “pay the price” for that ‘ideal physique’.

It’s time to set those goals, and go after them!

Source: Eat to Perform

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Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset Tagged With: Athlete, athletes, change, Costa Mesa, Design Training Program, Eat to Perform, Endurance Athletes, exercise, Exercise Physiology, fitness challenge, goal setting, goals, healthy living, Innovative Results, Mindset, orange county, Physical Exercise, Recovery, Skip Training, Start Training, top 10, Train Smart, training, Training Programs, Training Records, Weight Training, workout

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

Innovative Results at a Glance – A Look Inside The Most Popular Gym in Orange County, California – The Orange County Fitness Playground

April 17, 2014 by ptpt Leave a Comment

A lot of people have been asking about the gym, our program and wondering what all of the BUZZ is about So, we thought we’d put together a visual snapshot of what we do…a sneak peek into Innovative Results

1.  We moved into a NEW location…here’s what the place looks like:

Orange County Gym - IR is #1 playground

While most gyms are still centered around treadmills and weight machines, we took a different approach.

Gym in orange county

Our fitness programs help people move better, feel better and live an active lifestyle.

We teach people to crawl, climb, run, lift and move in all directions, using a variety of equipment, exercises and challenges.

Fitness gym in Orange CountyOur goal is to create great workouts, while having fun at the same time.

No reason to be serious all the time, right?

2014-03-31 09.05.28-1

Our members aren’t here to become bodybuilders or to win fitness competitions.

People stay with IR because they are able to live life with energy.  They are strong, pain free and develop more confidence to take on the world.

Others use IR as a break from reality…an escape from the daily stress.

Bottom line:  we help people move and have a great time doing it.

2014-04-16 09.32.50 2014-04-16 08.26.55 2014-04-11 10.02.45 2014-03-28 05.02.22 2014-03-31 09.33.40-1 2014-04-07 10.50.16-1 2014-03-03 06.18.33-1 2014-03-20 18.13.47-2 2014-04-03 16.50.31

Here’s what some of our members have to say…

I just started working with Corey and his staff at Innovative Results about a month ago and I can tell you it has been outstanding. They push you without being demanding, have a great variety of workouts, and are as positive and supportive as it gets. From my first day there I felt myself improving. The entire team there is great.

– David, Huntington Beach

Innovative Results has hosted several employee Lunch and Learn Workshops on topics related to fitness, breathing, stretching, and overall health. Workplaces are the new trend for wellness discussions! I am still receiving rave reviews from participants for these workshops. Employees left with practical tips and fresh inspiration. We are grateful for their creative and efficient strategies that truly are innovative and fun!

– Sarah, Costa Mesa

I’ve been to Crossfit gyms, bootcamps, cardio classes at gyms, and other strength and conditioning gyms and haven’t found any I really enjoy. They aren’t challenging enough, I wind up injured, or there are too many egos that turn me off. I just started at Innovative Results and absolutely love it! Everyone is knowledgeable, positive, caring and push you to work hard.  It’s  a great place if you want to get into shape, or if you’re already fit and wanting to take your workouts to the next level. I enjoy how they have numerous challenges throughout the month where you try to improve your own times, weight or reps!

– Marissa, Irvine

Check out some of members in ACTION

clients do the coolest things 2 JeffCostaSwing Shane Galitski Xterra Run tayler surfing anita patel 612 x 510 cool gym for active lifestyles

Filed Under: Blog, Guidance - Coaching - Support Tagged With: Bodybuilding, Crossfit, fitness, Fitness Competition, Fitness Gym, Fitness Playground, Fitness Program, gym, Look Inside, People Stay, Physical Exercise, Playgrounds, Popular Gyms, Weight Machines, Weight Training

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

Are you Overtraining or Making Progress Toward your Goals?

July 17, 2011 by ptpt 6 Comments

Exercise is a stress on our bodies.  When our bodies are able to adapt to the stress, we make progress.  When we are unable to adapt efficiently, then our bodies begin to break down.  The goal of this article is to give you a brief overview of the types of overtraining that occurs and how to avoid it.

There are basically 3 different types of overtraining which include sympathetic, parasympathetic and central nervous system overtraining. What does that mean?  Well, here are some simple breakdowns of each category.

‘Type A’ Adrenaline Junkies

Not the sign of a good workout

Sympathetic overtraining is probably the most common type of overtraining these days and occurs from an excessive amount of strength/anerobic activities without proper time to recover between sessions.  Day to day mental stress also affects this system, so stress levels outside the gym have to be addressed and accounted for if you want to keep this balanced and healthy.  Common symptoms include loss of appetite, weight loss, disturbed sleep patterns, increased resting heart rate, irritability, decrease in performance and fatigue.

Cardio Junkies

Addicted to runner’s high?

The second category is called Parasympathetic overtraining and is more commonly seen in endurance type athletes.  It is caused by an excessive amount of aerobic type activity.  “Cardio junkies, triathletes, runners and other distance athletes are most susceptible to this type of overtraining.   Symptoms can include depression, unmotivated and a general disinterest in things.

Olympic / Power / Strongman Lifter Types

The 3rd category in central nervous system (CNS) overtraining and occurs from excessive high intensity activities such as Powerlifting, Olympic weightlifting, plyometrics, strongman and other power drills.  This typically occurs when the volume of these types of activities os too high.  Symptoms can include decrease in reaction rate, lower strength, poor motor skills, and decreased ability to focus.

So how can you avoid overtraining?

Planning your workouts is essential.   Assessments are key to figuring out where your ability level is and then goal setting to determine where you want to go.

These days there are lots of programs that throw people into high intensity workouts and run them into the floor every time they come in the gym.    Other people may jump right into plyos or running long distances.  This is a recipe for disaster which can lead to overtraining, injury and more. The key to long lasting success is the ability to vary workouts between stimulating and recovering, using all three energy systems and adjusting exercise variables to allow proper progression towards your goal.

At Innovative Results we use proper alignment, exercise progression and varying intensities as the foundations of our workouts.  Its not just about getting a tough workout!  Varying ability levels and goals dictate the exercise selection and intensity of each workout.  Over time, everyone makes progress toward their goals safely and efficiently.

Remember, there is no “one size fits all” program that works for everyone.  Each person is unique and requires slightly different programs in order to perform.  Taking the time to learn and apply these principles can mean the difference between positive results and frustration.

Recommended reading

You deserve more than just a great workout

3 aspects of movement that affect your workout

9 ways to renew, recover and feel your best

If you need help developing a program, fill out the form below and a member of our training team will contact you!

We work with clients all over Southern California and have helped thousands of women, men and athletes look better, feel better and perform better!

Resources:

“Ultimate MMA Conditioning” Joel Jamieson. 2009 Peak Performance Inc.

“Acute Exercise Variables” Tony Bruno.  AB&C Fitness.

Filed Under: Blog, Guidance - Coaching - Support, Movement - Exercise, Recovery Tagged With: Athlete, Common Symptoms, Costa Mesa, costa mesa gym, costa mesa personal trainer, Exercise Physiology, Exercise Progression, goal setting, health, healthy living, Heart Rate, Innovative Results, Intensity Workout, Mental Stress, Nervous Systems, over training, overtraining, Overtraining Symptoms, Personal Life, Physical Exercise, Psychological Stress, stress, tough workout, Types Activities, Weight Losses, Weight Training, workout

Orange County Personal Trainer Reveals 8 Factors to Turbo Charge Your Workouts

September 23, 2009 by ptpt 2 Comments

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No goals, no variety, no intensity!

Here are a few ways to help you change up your workouts to turbocharge your results!

Movements/exercise – Most people always do the same stuff.  They run 2 miles everyday or they use the same machines at the gym or they take the same class for like 2 years.  The bad part is that your body quickly adapts and stops really being challenged.  When there is no challenge, the results slow to a hault and your body stabilizes leaving you frustrated.  What most people need is a new workout and the first place to start is by the exercises you choose to do.  So, switch it up, try new things, use new machines, try not to use any machines, use dumbells, kettlebells, squat, bodyweight exercises, sleds, sand bags, etc. There is a world of possibilities!

chain drag around the block arturoLoad – how much weight are you using?  Has it changed in the last few weeks?  Months?  Are you getting stronger?  If not getting stronger every week, you are probably burnt out and need to change of some other variables.

Repetitions – everyone knows this one. How many times do you perform the exercise?  This one is important.  Most people do 3 sets of 10 reps, but there are a million variations.  Low reps (1-5 reps, heavy weight), medium reps (6-15, medium weight), and high reps (15+, lighter weight).  Most beginners should start with lighter weight, lower resistance and learn how to move properly.  As you progress, get stronger and have more body awareness you can begin to use heavier weights and work in the lower rep ranges.

Sets – How many sets of a particular exercise depends upon your goal, experience and rep range that you a working in.  A basic rule of thumb; the higher the rep range, the less sets you will perform.  the lower reps, more sets.  For example, a beginner may do 2 sets of 20reps, where someone more advanced may do 5 sets of 5.

Tempo – This is one of my favorites!  Most people just lift and drop weights, not paying any attention to the speed at which they lift.  Without getting into to much detail or scientific reasoning, vary the speed at which you lower, raise and hold each movement.  Slowing an exercise down and making it explosive will dramatically change how your body is stressed.  For example, a simple squat to a chair is easy, but squatting down, then jumping is much more difficult.  Start slow, keep good form, develop a foundation of strength, then start experimenting with different tempos.  Your body will respond quickly!
just-tired
Rest – This is another powerful factor.  Most people do an exercise, then talk for 5 minutes, then do another, etc etc.  If you are looking to make significant changes to your body, then you need to pay attention to how much you are resting.  One of the easiest ways to shock your body is to reduce and monitor your rest intervals between sets.  Keep track and only take 30 sec-1 min between sets.  The time will fly by and you will be surprised how much more intense your workout gets.

Recovery – listen to your body.  If you a stressed, tired, have poor nutrition and try to workout 6 times per week, you will not get the results you desire.  In fact, you will probably just end up burning out and falling over.  Make sure to give your body time to recover, at least a day or two each week.  Also use ice, massage and other therapy techniques to help speed your recovery.  Read more about recovery here.

Intensity – This is #1 most important factor.  Do you walk in the gym with purpose, focussed on your goals for that day and mentally ready to work hard and make things happen?  You should be aggressively attacking your goals and focussed on making progress during each workout.

Goals – why do you go to the gym?  Is it some general “wish”, like I wanna lose 20 lbs or get bigger arms?  Those arent bad goals, but they are fague and lack any real commitment or vall to action.  I believe that every goal needs to be specific, measurable, written as if its already occurred, realistic and timed.  For more information, check out our blog on writing goals.

SO, there you have it.  Hopefully you have some new ideas and can go into next week with a renewed vigor and excitment about the changes that are about to occur.  Remember, the best workout for you is a new one!  Shake things up and shock your body into changing!

Innovative Results Personal Training has been voted #1 Orange County Personal Trainer for ’08 and ’09 by FOX LA News.  Schedule your FREE trial today!

Filed Under: Blog, Movement - Exercise Tagged With: 10 Reps, Body Quick, Bodybuilding, bodyweight exercise, bodyweight exercises, CA, gain weight, goals, Heavy Weight, High Intensity Training, Human Weight, intensity, It Change, Keep Your Body, Lightest Weight, losing weight, Medium Weight, orange county, orange county personal trainer, perosnla training, personal trainer, personal training, Physical Exercise, results, strength training, Turbo Charge, weight loss, Weight Training, Weights, workout

Fitness Club in Orange County Gives You Warrion’s Answer to the Number One New Year’s Resolution

December 31, 2008 by ptpt 8 Comments

Warrior TrainingAccording to a study ran by MyGoals.com the most popular resolutions for 2008 are as follows:

#1 – To Lose Weight

#2 – To Pay Off Debt

#3 – To Start My Own Business

This is great news to Warrion, but what troubles him is the lack of intestinal fortitude, discipline, mission accomplishment, and troop welfare of these resolutions. He is especially disheartend by the lack of follow-through with the number one resolution. Losing weight should not be an issue with our society. Remember, Warrion believes in the human as a fighter, and warrior for life. Living life to the fullest is a part of his heart, and he will extend his thoughts in this article by showing the world some simple steps to take to accomplish the number one resolution for 2009. He will also outline some issues and show ways to keep these from ambushing you on your journey to success.

blog consequencesHe researched the resolutions and found that personal goals are broken down as follows: “Weight Loss 48%, General Fitness 22%, Diet & Nutrition (Non-Weight-Loss)12%, Health & Wellness (includes sleep) 8%, Exercise 6%, and Other 5%.(mygoals.com)” Warrion will go over each of these categories as he shows the ways to live a successful resolution through mission accomplishment, and troop welfare.

First the person will need to win this mission in the mind. Create a mental attitude of success and set the mission up for victory. He uses a mental tool called PIVADRUM which can be broken down and applied.

The P is for positive talk. In order to create and think success, one must talk success in their weight loss.

The I is for imagine. Know that there are an infinite amount of possibilities in front of the weight loss resolutionist, and the person need only choose the right possibility with their mind, words, and actions.

V is for visulize. Visualize success the same way Olympic champions visualize their success. See it in the mind and it is easier to manifest.

The A and D is for Affirm and Declare. Say it to reaffirm with oneself it is possible and it is happening. Say it aloud and say it as if it has already occurred. This sets it up in the mind and then the body will follow.

R is for Recondition. Recondition through writing it down. Set the goals and follow-through.

The U is for Understand. Understand that right now this moment is perfect. Everything happens for a reason and in this moment all that has been done has lead up to now. The beauty of now is that with a change in thoughts, actions, and words the now will become the newly decided thoughts, actions, and words.

The M is for meditation or deep breathing, relaxation techniques. Clear the mind of all that may be clogging it, keeping one from mission accomplishment.

Casa Capri_Canyon RV_04_23_16 (1 of 1)-5Mission accomplishment is the first priority for Warrion, and so his recommendation is that one does anything within societies rules and regulations to create the success in weight loss. This means general fitness can be accomplished through diet and exercise, thus creating health and wellness. The direct benefit is weight loss for all of those who need to lose weight this year. Mission accomplishment is not to be taken lightly. Warrion knows if mission accomplishment is not established it creates a blue print for the mind to not achieve the next time. There is no other way, but through discipline for the mission. Accomplishment will occur if the mind is persistent.

fitness club in orange countyTroop welfare is the other top priority for Warrion, which means safety and care for the body while continuing the mission. No pills, unnecessary surgeries, painful programs, overtraining, unhealthy diets, vomiting, or anorexia. Don’t be stupid. Be a warrior, and accomplish the mission! Warrion advises against the following obstacles:

  • Gym memberships-The earth and the body has provided a perfect gym to accomplish this mission.
  • Home gym equipment-same as above, machines don’t offer only guided movements, use the body the way it was intended.
  • Start cold turkey-blasting into the shadow of someone who has been doing it forever may help, but may intimidate and cause a recourse to a lazy, lethargic life.
  • Too hard, too fast-While Warrion loves hard and fast, if it is too hard and fast, overtraining can create many issues.
  • No accountability-Warrion always uses a battle buddy of some sort, trainer, coach, mentor, brother, etc.
  • Lack of knowledge-learn from the pros
  • Lack of time-bull shit, learn to manage time from the pros
  • No set plan of attack-OSMEAC, Observe, Mission, Execution, Admin & logistics, Control
  • Murphy’s Law-Anything that can happen will happen…be prepared

Now for the following success inhibitors to create the ultimate in mission accomplishment:

  • Observe-Know where one’s present status is and measure it-this will come in handy later.
  • Mission-Set the goals and define them to a T. This allows for a point to shoot for, and the observe gave a point to shoot from.
  • Execution-How is one going to go from the Observation point to Mission Accomplishment as efficiently as possible while still keeping troop welfare.
  • Admin and logistics-If there is time, financial, location, etc. issues, iron them out, so Murphy’s law does not rob one of his or her Mission.
  • Control-Who is commanding the mission, who is dictating the execution, who is helping with the admin and logistics, WHO IS HOLDING ACCOUNTABILITY?

fitness club in orange countyWith all of these areas taken care of. The most popular New Year’s Resolution will be accomplished in the quickest time, with the least resistance, and the person who accomplished the mission will look back and realize that the time it took to do it, was relatively short. Warrion can then look into the future with continued optimism for the success of society is imminent in this war on obesity.

According to mygoals.com some “actual goals people have recently set in this category:

“To fit into my favorite jeans”

“To sleep better”

“To reduce stress in my life”

“To reduce body fat to 10.6%”

This will easily be made a reality with Warrion’s Answer to the Number One New Year’s Resolution.

Innovative Results is a Fitness Club in Orange County that can help you achieve your New Year’s Resolution now, at the start of the year or anytime throughout the year. The highly qualified trainers will be there to support, advise and train you into becoming the better you that you’ve always wanted.

Filed Under: Blog, Mental - Mindset, Movement - Exercise Tagged With: Creating Health, Culture, Fitness Club, Mental Attitude, Mission Set, New Years, new years resolution, overtraining, Personal Goals, Personal Life, personal training, Physical Exercise, positive talk, resolution, Thinking Success, Warrion, weight loss, Weight Losses, Weight Training, Weights, Wills Following

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