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There are no WODs at Innovative Results

July 9, 2013 by ptpt 2 Comments

WOD means “workouts of the day.”Boot Camp Fitness Class

We don’t do WODs.

That doesn’t mean our workouts aren’t hard and that we don’t do cool s@%t.

Because we do.

So why are there no “Workouts of the Day?”

Because our workouts are pieces of a progression – a progression that is designed to get you to specific GOALS.

While doing gnarly random s@$t is fun, reaching your goals is even better.

I mean, aren’t your specific goals the reason you joined in the first place?!?

And you think some random WOD with no clear progression but just some gnarly exercises strung together is going to get you to your SPECIFIC goal?

HA!

Reaching your goals is about considering all the variables.

If you want to deadlift more, you can’t simply do deadlifts every day.

If you want to lose weight, it isn’t simply about calories in vs. out.

So reaching your fitness goal is about simply doing some “workout of the day!”

boot camp fitness progression

At Innovative Results, we create a plan, a progression – a way to take you from where you are now to where you want to be.

That doesn’t mean you are going to be stuck doing the same old boring routine day after day though!

When many people think, “progression” or even “workout program” as opposed to doing a “workout of the day,” people think about doing the same thing over and over again.

But that isn’t the case.

We progress clients through different workouts that constantly challenge and test them.IR boot camp workout

We drag chains and push sleds. We swing kettlebells and do pull ups off bars and ropes.

We lift heavy things and run and jump and play.

We challenge people to go beyond what they thought possible and do exercises they’ve never seen before.

Progression doesn’t mean boring.

It just means you have a plan.

Stop by Innovative Results and trade in your WOD for a progression that will get you real results.

Innovative Results offers personal training, boot camp fitness classes, educational workshops, charity workouts and more.

Fill out the for below to learn more…

 

Filed Under: Movement - Exercise Tagged With: Boot Camp Fitness, Boot Camp Fitness Classes, Boot Camp Workout, Camp Fitness, Cooler, Fitness Class, Nos Workout, Physical Exercise, Reach Your Fitness, Specific Goal, Workout Programs

Why YOU Should Be Doing Inverted Rows

June 26, 2013 by ptpt 2 Comments

Sit hunched over a computer all day? Bad-Posture1-629x419

Constantly struggle with neck pain? Have tight upper traps and shoulders?

Want a stronger, more toned core? Want to increase the number of pull-ups you can do? (Heck…want to even be able to do one pull up?)

Then its time to add inverted rows to your workout program.

Inverted rows are a great way to work your mid and upper back as well as your core. They can help you correct your posture, which will help relieve pain and injury. And they will help you develop the scapular retraction necessary to perform more pull-ups.

So how do you do a perfect inverted row?

One of the best ways to learn how to do a proper inverted row, is by first performing the Bat Wing or Scapular Wall Hold.

batwing exerciseThe Bat Wing can be done as an isometric hold and teaches people how to activate their lower and middle traps, which is necessary when performing the inverted row, standing up straighter and/or performing pull ups.

To do the Bat Wing, lean against the wall with only your elbows touching. Press out your chest and pinch your shoulder blades down and back. Squeeze your glutes, core and quads to keep your body in a nice straight line.

You don’t need to walk your feet very far from the wall to feel this move if you are really retracting your shoulder blades.

Hold the move for 30 seconds to 1 minute. As you advance, you may want to walk your feet a bit further out or take the move down to the ground.

Once you activate the muscles in your back using the Bat Wing, you may want to move on to the inverted row.

The inverted row can be done a number of different ways with a number of different grips.

One of my favorite ways to do the inverted row is using TRX or Jungle Gym Straps.

Whatever you use though, the form for an inverted row remains the same.

Below are tips to help perform the row perfectly:rows with jungle gym

1. Choose an appropriate incline. The closer to parallel to the ground you get, the harder the row will be. Beginners should start with only a slight incline. Advanced lifters may even want to lift their feet onto a bench as they progress.

2. Keep your body in a nice straight line. Your hips shouldn’t sag toward the ground and your back shouldn’t be super arched. You want to pinch your shoulder blades down and back while squeezing your glutes and drawing your belly button in toward your spine. If you squeeze your glutes and tighten your core, your body will remain straight. Also do not tuck your chin or let your head sag back. You want a nice straight line from your heels to the tip of your head!

3. Do not allow your shoulders to come up by your ears. When you row up, your shoulders should not be up by your ears. If they are, your upper traps are going to get sore and tight from being overactive. You want to use the muscles lower between your shoulder blades to really pull yourself up.

4. Your elbows shouldn’t be up by your ears. While you can use different grips when you row and your elbows don’t have to be directly by your side, they also shouldn’t flare up above your shoulders. You want keep your arms below making a T with your body to really activate the proper muscles in your back.

Once you master the form, you can then play around with inverted row variations.

Try holding the row at the top for 30 seconds to 1 minute.

Or try going slowly as you lower yourself down. Count to five before extending completely at the bottom!

What is your favorite way to do inverted rows?

Need help developing or redesigning YOUR workout plan?

Fill out the form below and let us help you this year.

Innovative Results has a variety of killer workouts that keep your mind and your body guessing.  Their training is unique and their private gym in Irvine is one of the coolest gyms in Southern California.

Filed Under: Movement - Exercise Tagged With: Bat Wing, bodyweight exercise, Jungle Gym, Jungle Gym Straps, Neck Pains, Physical Exercise, pull-up, Row Ups, Rower, Scapular, Scapular Retraction, Shoulder, Shoulder Blade, Supine Row, Workout Programs

Consistency will have you feeling Lucky, Gifted or Talented

May 31, 2013 by ptpt 2 Comments

80s fitness instructor

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

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

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

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

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

Of course not…

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

Hundreds, sometimes thousands of times, right?

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

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

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

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

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

The key is consistency.

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

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

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

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

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

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

We will take care of the rest.

Fill Out the Form Below and schedule your FREE Trial

Bored with traditional workout programs?

Don’t worry, we’ve got your back.

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

Its safe, fun and incredibly effective.

Come by this week and check it out!

 

orange county gym

Stay tuned!!

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

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Innovative Results

2925 Airway Ave. #J
Costa Mesa, CA 92626

*Located just off Redhill, behind the John Wayne Airport

Contact Us – info@innovative-results.com

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

 

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