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 club

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

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

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!

What Happens When You Stop Working Out? 6 Things You Don’t Want To Happen When You Drop Your Workout Routine.

September 22, 2015 by Jessica Leave a Comment

That missed training session has turned into a multiple week break, ready to find out what your body has to say?

“Detraining” – just as a great training program builds you up, falling out of your workout routine can have negative effects on your body. Not too mention deny you the fitness goals you set for yourself.

Lucky for us, ‘detraining” is a fully reversible condition as long as you get yourself back to your training routine.

So what actually happens to your body when you trade regular sweat sessions for the couch, and Netflix binge?

Let’s take a look!

What Happens When You Stop Working Out?

1. Your Blood Pressure Soars
An elevated blood pressure is an almost instant effect of de-training. On the days you spend out of the gym, your blood pressure will be higher. “Your blood vessels adapt to the slower flow of a sedentary lifestyle after just two weeks, which clicks your readings up another couple of notches, according to a recent study in the journal PLoS. Within a month, stiffening arteries and veins send your BP back to where it would be if you’d never even left the couch, says study author Linda Pescatello, PhD, of the University of Connecticut.”

How Do I Reverse It: Start sweating again! Once you get back to your regular sweat sessions, your blood pressure will drop a bit day by day, and your blood vessels will increase efficiency within your first week back. According to Dr. Pescatello, after a month or two, the heart-pumping workouts will allow for vaculature flexibility resulting in “lasting pressure-lowering effects.”

2. Your Blood Sugar Spikes
Normally, you see an increase in your blood glucose after you eat, then as your muscles and other tissues process the sugar they need for energy the levels begin to drop. After only 5 days of skip the gym excuses, your post-meal blood sugar levels will remain in the elevated state. As these levels increase with sedentary behavior, you increase your risk of heart disease and diabetes.

How Do I Reverse It: Studies have shown that just one week of regular exercises will have a HUGE effect on decreasing post-meal blood sugar.

3. You Get Winded Fast
Climbing those stairs getting a little tougher? Two weeks of less of missed training sessions will have you gasping for breath as your working muscles fight for oxygen. According to exercise physiologist Stacy Sims, PhD, your VO2 max (how much oxygen your working muscles can use) decreases by as much as 20% within those first two weeks of de-training. (Read more about why this occurs HERE)

How Do I Reverse It: The Bad News – rebuilding will take longer than the 2 weeks it took to lose those original gains, but the great news is that it is possible! It’s never too late to restart your training habits and get back in shape. Nothing GREAT comes easy, you just have to set up your plan.

4. Your Muscles Wither
Your endurance will be the first to go as your activity levels decrease, and second will be your strength with your quads and biceps being the first to go 😉 After two weeks of rest, studies have found dramatic reduction in muscle mass often leading to an inability to ‘sustain high intensity efforts.’

How Do I Reverse It: Again, the rebuilding process is going to be longer than the 2 weeks it took you to lose muscle mass, but you are better off than those who have never touched a weight before. Read more…

5. You Plump Up
You guessed it! Within 1 week your muscles will begin lose their ability to burn fat, and your metabolism will slow due to inactivity.

How do I Reverse It: Ready to reduce the plumpness? It may require at least double the duration of time you took off from training to regain that same lean level you started with. Don’t let the duration of time discourage you, just add one workout a week to start. The health benefits will start adding up as you get back into the swing of things and you will be back to your sexy self in no time!

6. Your Brain Suffers
Feeling tired, irritable, and grouchy? Studies have reported that within 2 weeks regular exercisers have shown changes in mood, mindset and productivity.

How Do I Reverse It: Combat stress, depression and anxiety by using regular exercise as an instant mood booster! Some studies have even shown that exercise helps with your memory!

Get up and get moving, your “Improved Quality of Life” is waiting for you at your next training session!

SOURCE: MSN|Health & Fitness – 6 Things That Will Happen When You Stop Working Out (Read FULL Article)

Self Conscious About Starting Another Exercise Program?…Don’t Be!
Doctor Amazed By An IR Client’s Health Results

Improving the Efficiency of Your Kettlebell Technique

September 26, 2013 by ptpt Leave a Comment

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.

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

Just Going to the Gym or Working out?

May 11, 2010 by ptpt Leave a Comment

We are creatures of habit and working out is a great habit to develop, but where do most people screw up?

Over the years, I have watched thousands of people come in and out of gyms. Im talking about the core group that show up day in and day out. They park in the same parking space, warm up on the same treadmill, do certain body parts on certain days and they haven’t changed a thing for years.

Months will go by and they look the same.

I’m sure you’ve seen these people, but I’m sure its not you…

If you’re anything like me, you get bored with the same old thing. Machines, certain body parts and doing the same ol’ stuff bores me to tears! It has gotten to the point where I have to stir it up or I won’t workout at all. So how do you bust through the bouts of boredom?

1. There needs to be a reason to go, the more emotional, the better. This may sound cliche, but it is vital. Do you know why you’re going to the gym today and what you’re going to accomplish? Odds are, you have no idea. You have to walk in with a purpose. For a bride it may be certain asthetic goals before her big day, while an athlete may want to dominate the competition next season. What is your motivation? I have resorted to challenges. I need some competition to stimulate my mind and get me moving.

2. Get a partner that is consistent. A horse by itself can pull about 1500lbs, but two horses working together can pull 4000lbs. Why is that? Its because they motivate each other. When you have a running mate or someone to push you, it can make all the difference in the world. Get a partner or hire a trainer. Either way, you need someone to push you and hold you accountable.

3. Set a date. It can be a contest, race or a specific event. Bottom line, you need to set a date to create a sense of urgency. You’ve probably noticed or heard people say “the busiest people seem to get more done”. A college student with tons of free time ends up doing nothing, but a student who plays a sport and only has 3 hours to study gets all A’s. So use this principle and set yourself up for success. Sign up for something, plan a trip or something that will keep you focused for the next few weeks.

4. Once your goal or date is set then you need to focus on your habits. Think about your current habits that may be slowing down your progress or holding you back (sleeping in, procrastinating after work, not preparing your food, not grocery shopping, etc). Write down your bad habits then you need to create new habits. Think about ways to solve or avoid your bad habits. Maybe you shop every Sunday, before the week gets too busy or prepare healthy meals a couple days per week. Bottom line, your long term success starts on the things you are doing today.

So, think about it for awhile and lets create some goals, hold each other accountable and get the energy and focus back into your workouts!

Post your goals below and we will help you stay on track.

Top 10 Reasons Why to Hire a GOOD Personal Trainer in Orange County

November 4, 2008 by ptpt 2 Comments

Not too long ago, hiring an Personal Trainer was like putting a chauffeur, butler or masseuse on the payroll, an indulgence for the rich and spoiled. But the idea that fitness coaches are only for Hollywood stars and professional athletes is as outdated as Jane Fonda’s leg warmers.

Having a trainer makes sense for people who join gyms but are intimidated by the maze of machines and free weights. Or those who work out at home and need someone to rev up your routine. Think you can go to the gym, workout, and eat right with enough motivation? Sure you can! However, what makes you think that someone who specializes in exercise and weight loss/ weight gain can’t help increase your results and keep you motivated and consistent?

When people think of a personal trainer they picture some huge guy that looks like Hulk Hogan standing over them yelling out orders like a drill Sargent.

The reality of our occupation is just the opposite. We aren’t there to be little you, yell at you, and make you puke (because you’ve worked out so much). We are there to be a “professional tool” to guide you in the right direction so you can be successful throughout your journey to a better, healthier body.

Most gym members watch personal trainers throughout their training sessions and try to get a good idea of what a trainer “really” does. This is often a good question to ask when watching some trainers that work in corporate gyms, but more on that issue in a future blog. However, even the average client doesn’t really know what is fully going on. Much more thought and effort goes into planning workout routines then just marching out onto the workout floor and pointing to machines. Not only is the trainer tailoring your workout towards your overall goal, but they are also changing your routine on a consistent basis so you don’t hit plateaus and get discouraged. Sometimes this means changing the weight, reps, tempo, modality, rest, plane of motion, or even changing the whole routine all together! So I am going to give you some hints on “what a trainer really does” so that you can decide whether paying for personal training is really worth it…..

Here are the top ten reasons to hire an Orange County Personal Trainer

1. You are not seeing results

If you’ve been exercising consistently for several weeks or months and aren’t seeing the changes you’d like, hiring a trainer may be a good choice. A trainer can look at your current program and eating habits and help you see where you could make changes to create more effective
workouts. A trainer can also help you determine if the goals you’ve set are realistic for you.

2. You do not know where to start

Knowing how to set up a balanced schedule that includes all the activities you need to do can be confusing. The great thing about a trainer is that he can help you maximize your time while helping you stay within your own limits so you don’t overdo it. He can also help you set goals and map out a specific schedule so you know when, how and where you’ll fit in your workouts.

3. You are bored with your old workouts

If you’re an experienced exerciser, maybe you haven’t considered working with a trainer. But it can be a great choice if you need some variety in your workouts. A trainer can bring a fresh perspecitve and new ideas to challenge both your body and your mind. Even if you just do a few sessions or meet every few weeks, you’ll find it refreshing to have new workouts and new exercise toys to play with.

4. You need to be challenged and pushed to your limits

If you’re like me, you tend to slack off on your workouts sometimes, especially when things get tough. A trainer can motivate you to push past those self-imposed limits, encouraging you to lift heavier, go longer and challenge yourself more than you would on your own. You’ll find it’s very hard to slack off with a trainer standing over you, telling you to do just…one…more…rep!

5. You need accountability and motivation

Trainers come with built-in motivation. Not only are you investing money into your exercise program…you’re investing time as well. There’s nothing like a standing appointment to get your butt in gear for a workout. Not only that, a trainer provides some accountability so, even when you don’t have a session, you know your trainer will be asking if you did your planned workouts. Just knowing that may make it harder to skip your workouts. This is also a great reason for all those people who know how to exercise and do it correctly but still just don’t.

6. You have a specific illness, injury or condition

If you have any specific issues like arthritis, heart disease, old injuries, diabetes etc., working with an experienced trainer (who works with your doctor, of course) can help you find a program to help heal injuries and avoid any further problems. It’s also a great idea to work with a trainer if you’re pregnant and want a safe, effective workout to keep you healthy and fit. Just make sure your trainer has experience with your issues!

7. You are training for a sport or event

If you’re training for a marathon, a golf tournament or some other type of sport or event, an experienced trainer can help you figure out what you need to do to stay strong without taking away from your other training. She can also help create a training program and map out a plan for the coming event. Just make sure she’s experienced in the sport you’re training for since not all trainers do sport-specific training.

8. You want to target specific parts of your body

Trainers have a vast supply of exercises so they can help target areas of your body that you don’t know how to work. Different exercises helps you to challenge parts of your body in so many different ways that you are assured to get results. So whether you want big guns for the beach or hot sexy legs for that new skirt, a trainer will be able to get you specific results directly related to your own personal goal.

9. You need advice on the right, safe supplements for you and your goal

The supplement industry spends billions of dollars each year on advertising their products, but just because they spent so much on promotion doesn’t mean that they spent it on research! In fact this industry is not even regulated by the FDA and do not have to practice good manufacturing practices. That’s where the trainer comes in, they study supplements and tell you which ones are worth buying.

10. They keep you on track with your meal plans(MOST IMPORTANT)

No one likes to be restricted, but somehow when someone is watching over you, it’s much easier to eat the right foods then just doing it on your own. Just knowing that you have to tell your trainer what you ate will help you make better decision let alone if you are writing it down and showing him. Every GOOD trainer will be very well educated in nutrition because that will determine 80% of your results. Make sure you know if you are eating to “lose weight” or for “optimal health”. There is a huge difference and it is a leading factor why 90% of our food budget is spent on processed “diet food” like lean cuisines and the cancer rates are growing like crazy.

A logical choice…

Look over this list of things that trainers do…… now think about your busy life, your family, your job, your social life. Now, tell me if you think you have time to change your workouts, follow your meal plan, keep yourself motivated, and spend long nights researching new workout routines and supplements. Not many of us do…. but we know we can make money and save money. Most sick days at work can be attributed to being overweight and eating junk. All the money spent at the doctors office and on prescriptions is unnecessary. This money can be invested in your well being with preventative medicine by choosing an Orange County personal trainer that’s well educated who can help you on your way to a better you!

Innovative Results has a team of personal trainers in Orange County that can help you find the right exercise and nutrition plan to help you achieve your fitness and health goals. Call today for a free trial 1-866-243-4472

4 Workouts That Will Keep You Going All Year

What Happens When You Stop Working Out? 6 Things You Don’t Want To Happen When You Drop Your Workout Routine.

Improving the Efficiency of Your Kettlebell Technique

Reserve Your Spot Today

Just Going to the Gym or Working out?