Show Me The Money!

I have heard people call this move about 20 different names, so we decided to call it the Jerry MacGuire. Why? There’s really no reason except for thats the first thing Aaron said…ridiculous! Lol

Anyway, these are a killer movement for developing power and strength in your back and biceps. Enjoy!

My Legs Are Gettin Woooobbly!

You’ve got two options today! Cleans or Front Squats… both are incredible movements to develop power and strength in your lower body and back. If you have been taught to clean properly, then have at it! If not, then I would recommend doing the front squats. Wanna get crazy, then do both and hobble home!

Simple Changes, Superior Results – Congrats Alex!

I have worked with thousands of people over the years and it is a pleasure when someone starts training and is SO WILLING to change!  Alex is a perfect example of being a great student and the results that can happen, when you change so willingly!  I am excited to see how far he can go!

Alex started training ( 4/21/2010),  weighing about 227lbs.

Old habits:

Every meal eaten out,  everyday.

I ate anywhere from 3 to 4 times a day to sometimes 5 to 6 times a day and was always fast food.

Tried staying away from soda about 3 months before starting training but still had some maybe once a week. Mostly drank lemonade, iced/sweetened teas.

Also, whenever working I would eat a burger and fries (they’re free when you’re working, so hard to resist).

Oh and candy was a weakness. Maybe had at least one a day.

New habits:

Only eating meals cooked myself. (Chicken and Salmon mostly)…and trying to have vegetables or a salad with those meals.

Breakfast is usually 3 organic eggs with a piece of whole wheat bread (bread isn’t everyday).

Also having protein shakes once a day.

And green tea twice a day.

Oh and I drink lots and lots of water.

Last time being weighed on 4/28/2010 was 217.6.  That’s 8 lbs lost in one week!  I know that a lot of that weight is water, bloat and other stuff, but I am excited about my progress, my healthy new habits and look forward the next few months!

Alex

Jump Out Of The Way Before You Get Hurt!

Most people tend to do exercises in one plane, meaning they only go forward and backward. Unfortunately, most power and athletic moves depend on powerful, quick lateral movements. Lateral jumps are a great exercise to develop lateral strength and power in the hips and thighs.

No equipment needed here! Just find an open space and get to work!

Healthy, Happy and Ready for Her Wedding

A story about Courtney:

Before I started training, my goal was to lose weight for my wedding in September. I decided to train with IR because I was having a hard time committing to what I had to do to achieve my goals, and I thought having a motivator and being held accountable for my actions would help me. When I made my goals with IR, I decided to try to focus on my health and body image, rather than numbers, because I felt that I wouldn’t get discouraged as easily this way- even if your weight isn’t dropping, you are still doing something to become a healthier person!

Change is hard. Change takes patience. I just had to keep working and staying positive when I wasn’t losing weight at first- after 2 months, it started falling off.

Can you smell it?

I am almost at my goal! I can smell it. I have a couple more pounds to go before I reach my measurable goal of 125 lbs (my ideal weight).

Overcoming Obstacles

Learning to do what is best for me and not care what people think. There are a lot of people that try to bring you down when you are trying to become a healthier person, because they want to feel better about themselves. They mock you for ordering healthy food at restaurants, or not drinking as much as them. I found myself feeling like I was being a picky eater by asking for healthier alternatives, or feeling weird bringing my own lunch into an office lunch meeting. Then I realized that my friends and family should support my decision to become a healthier person! I started looking at it as what it was – nonsense – and laughing it off. Plus I had a great support system at home (my fiance).

Good Foods and Better Choices

For the past 2 years, I consider myself to be pretty healthy- I was exercising regularly and eating healthy. However, having an IR trainer has taught me even more about what good foods to eat, and what I can eat to help me see results with my fitness routine as well. I keep my good foods and bad foods list on the fridge as a reminder.

The exercise has helped me build confidence- turns out I am stronger and fitter than I thought!

Dip Diddly Do Da Day

Dips are considered one of the top exercises to build upper body strength and power. Chest, triceps, shoulders will be begging for forgiveness after these killer moves.

So, we have 2 options for ya: regular bar dips and bench dips. If you are a beginner, please start with bench dips and progress to the regular bar dips as you develop more strength. Now get to work!

1. Regular Bar Dips

2. Bench Dips

Eco Mud Run – Irvine Great Park – Innovative Results

This year’s Eco Mud Run was an incredible event! The atmosphere was fun, costumes were hilarious and it was a great mix of singles, couples, families and friends. If anyone is not into racing, or you’ve never tried a race before, I think this would be a fun event to start with. Gather up some friends, be goofy and just enjoy the day.

Big thanks to everyone who participated, volunteered and organized the event.

Our team had a blast!

Clean Jerk and Swing to Massive Power!

It’s Monday! This week we are working on total body power. Today we have 2 options for ya; clean and jerk or dumbell swings. Both movements involve your legs, hips and back muscles. If you do not have experience doing the clean and jerk properly, please build a foundation of strength with the swings and practice proper technique on the clean/jerks.

PS… Aaron just got done yelling at 5000 Mud Runners, so his voice is shot and his amazing orange sock are a special treat for all of us!

1. Clean and Jerk

2. Dumbbell swing

Who Will be Crowned “8lb Medicine Ball” Champion?

Its Friday and you get to use all of your stress that you’ve built up all week for this challenge.  That’s right, you get to take it out on the 8 lb medicine ball.  The basic idea here is to hold the ball, squat down, explode and throw the ball as far as you can.  Simple.

Check out this video for details.

Keep that back straight, stomach tight and lets see who the strongest 8lb ball thrower in the world is today!

Having Trouble Staying Consistent With Your Workouts?

Maybe it has been a while since you have worked out?

Maybe you’re going to be gone for a bit?

Maybe you only come to the gym 2 or 3 times per week?

Here are a few great ways to keep the metabolism going, while improving the way you feel:

I highly recommend an outdoor activity for at least 30 minutes. This will get your mind right and your body right. (Examples running, walking, hiking, bike riding, frisbee, etc.)

Next step is the workout:
If you can look past the radtastic outfit, the warm-up and workout is perfect and only 20 minutes:

http://www.innovative-results.com/personal-fitness-training-blog/2009/20-minute-workout-with-the-naked-sailor/

…look for more naked sailor videos and exercise videos on the blog as well.

Here are some great recovery techniques to incorporate, to keep your body healthy and ready for IR gym training:

http://www.innovative-results.com/personal-fitness-training-blog/2009/how-to-reduce-soreness-and-recover-from-your-toughest-workouts/

Last, but definitely not least, this article clearly explains the 5 aspects of fitness and why/how Innovative Results uses each:

http://www.innovative-results.com/personal-fitness-training-blog/2010/does-your-weight-loss-plan-have-a-solid-foundation/

Developing a healthy lifestyle doesn’t always mean gym workouts and strict diets. In fact, this model has proven to be ineffective and quite boring. You should set out to be more active, to eat healthier, more natural foods and to create more balance in your life. Healthy, in my opinion, isn’t bodybuilding and a ripped six pack. For most people, it is making progress and improving your habits each week.