The Secret to Success

“Never confuse motion with action.”

~ Benjamin Franklin

How many things are you putting off right now? Could be at home, at work, or maybe the gym. There is something that all of us are avoiding. What are you shying away from, that you know you need to do, but keep putting off?

“Action will remove the doubts that theory cannot solve.”

~ Tehyi Hsieh

Everyone procrastinates certain things, but you can’t let laziness, lack of focus or fear hold you back from achieving the things you want to in life. Remember, this is your life, not some trial run or practice game. You can create whatever you want.

“You don’t have to be great to get started, but you have to get started to be great.”

~ Les Brown

Everybody is busy. I hear that excuse everyday. My question is are you using your busy schedule as an excuse for not accomplishing the things you want to? Everyone is busy, so you need to grow, change and adapt your life and your schedule to match your priorities.

Want to lose 30 lbs? Then stop making excuses and make time for groceries, learning how to cook, getting to the gym andprioritizing your life around it. You know you can do it, but your old habits and old thinking can slow you down and get you off course. Not always easy to change, but you can do it…

“It’s not what you know, it’s what you do with what you know.”

~ Unknown

There are lots of books, lots of seminars, lots of classes and gym memberships….oh yeah and the videos, tv shows, dvds, home exercise equipment, activities, and on and on… We are surrounded by options that could help us get healthier. We all have water and grocery stores….problem is, that you make a decision to be healthier.

You probably know what you’re supposed to do (or at least know where to find it), but why don’t you do it. I believe that your goals or motivation have to be big enough to blow your ass off the couch. You have to have a reason to train hard and stay a little disciplined. You need a reason to stay focussed and make the changes necessary.

What motivating you right now?

Whats gonna change today?

Leave your comments below..

3 Simple Tips to Improve Your Posture Today

In the last article I discussed what Forward Head Syndrome (when your head shifts forward compared to your shoulders) and how it effects your health. To be proactive, avoid injury, headaches, and other health related issues make these 3 changes.

1) Your car head-rest has that name for a reason, your head should actually touch it. Many people recline their car seat too much, so they are forced to bring their head forward to see the road. Some may think it is looks cooler to slouch, but how cool is chronic neck pain and headaches. Bring the back of your car seat up to no more than a 15 degree recline.  Sit with your head touching your head rest, adjust your mirrors to the correct spot and stick with it.

2) Check your pillows. Many people, especially if their head tends to be forward, sleep with a pillow that pushes them forward, or even worse they sleep with more than one pillow. Have a loved one or friend look at you in your sleeping position, your head should be aligned with your shoulders, not in front of them.

3) Bring your office or home computer up to eye level. If you use a laptop, get one of the ergonomic wedges that make it a little higher.  Take frequent posture breaks, if you find yourself looking down while you work. Set your phone or computer to remind you to take a 2 minutes break to stretch every 20 minutes.

If the above tips are difficult for you to do the ligament, bone, and muscle structure has most likely adapted to the forward head position. Getting some help can make the changes happen faster and more comfortably.

The great news is YOUR BODY IS DYNAMIC and no matter what your age you can make healthy changes to your alignment that will improve your health and vitality. I have patients in their 80′s getting great results. Don’t give up!
Remember to take it slow. Making a change too quickly can cause extra soreness and headaches. If you get sore ice for 10 minutes, and seek some care to help your body accept the healthy changes.

Specific Exercises and Stretches to come. Enjoy!

Here is a link with examples of the laptop ergonomic helpers. http://www.laptop-ergonomics.com/

Dr. Chrissy Stamm owns and is the lead chiropractor at BALANCE IN MOTION, the wellness studio in Costa Mesa. Check out her website here:  Costa Mesa Chiropractor

Stop Reading Fitness Magazines – 4 Common Sense Tips to Get More Results from Your Workouts

Most fitness magazines haven’t changed for 30 years.

Bodybuilding split routines, bodybuilder diets, bodybuilder stories, advise, supplements, etc.

Decent advise if you are a bodybuilder…

Are you a bodybuilder?

The majority of fitness magazines are glorified advertisements, filled with supplement ads, laim bodybuilding routines and full of modes that a juiced out of their minds or depleted and dried out for their photo shoot.  Is this information really applicable to the weekend warrior or athlete that is looking to improve their performance.

Absolutely not!

1.  If you are an athlete, train to improve performance at your sport. Our bodies know movement, not individual muscles.  Bodybuilding techniques and gyms full of machines have dominated the fitness world, but those techniques are NOT beneficial for athletes.  In fact, training like a bodybuilder will make you slower and more prone to injury.  Train your body to move more efficiently, faster and you will notice huge benefits.

2.  People have been using traditional bodybuilding splits for years. Most would benefit enormously from  trying a new routine.  Try getting away from the gym and try some new workouts.  Get back to basics, like a barbell, body weight movements, kettlebells, heavy ropes, sandbags, sleds and other drills that are proven to make ya sweat!

3.  Supplements have become a huge distraction for most people looking to get in shape or perform at their best. Do NOT worry about supplements until you improve your eating habits.  The foundation of weight loss, energy, muscle and performance is nutrition.  Trying to overcome a crappy diet with a handful of pills is ineffective and a costly waste of money.

4.  Understand that a hard body and top performance takes sweat, consistency, sacrifice and discipline. Developing a killer physique and massive strength takes time.  Set your goals, work hard and find someone that can hold you accountable along the way.  Having a coach or training partner is vital if you want to make fast, consistent gains.

Now, I dont believe that all fitness magazines and articles are bad, but you have to be careful who you listen to.  In my opinion, the more machines that are involved, the less you should listen.  If they are pushing tons of supplements, instead of healthy natural foods, don’t listen.

People are individuals and need specific programs that are tailored to their ability level and goals.  Take some time to find a good coach, learn to control your own body, develop a foundation of strength, learn to eat more natural foods, constantly improve, smile along the way and charge towards your goals with all of your effort.

Need help with your program?

Give us a call 866.243.4472

Stand up Straight – How Forward Head Posture is Created by our Sedentary Lifestyles

Odds are, you are reading this blog, hunched over in your chair, wondering why your back hurts…here’s a great explanation why….

WHAT IS FORWARD HEAD SYNDROME?

FORWARD HEAD SYNDROME is the most common and dangerous postural distortion. This condition occurs when your spinal curves weaken and distort causing your head to shift forward on your shoulders. This abnormal shift forward has been studied extensively can lead to many serious and adverse effects on your overall health.

Here are conclusions from medical researchers and other doctors studying physical medicine:
Rene Calliet, Director of the Department of Physical Medicine and Rehabilitation at the University of Southern California, reached the following conclusions regarding FORWARD HEAD SYNDROME in 1987:

1. Forward Head Syndrome is a result of losing the normal curve of the neck. This distorted posture will cause a mechanical block of optimal spinal lead to abnormal motion of the first four cervical vertebrae, which is necessary to produce stimulus for endorphin production (endorphins are chemicals produced by the brain and spinal cord to reduce painful stimuli). With inadequate endorphin production, many otherwise non-painful sensations are experienced as pain (ie body aches/pains, fibromyalgia, etc.).

2. Forward Head Syndrome can deplete lung capacity by as much as 30%, which can lead to heart and
blood vascular disease.

3. Forward Head Syndrome can cause the entire gastrointestinal tract to be affected, particularly the large intestine.

Loss of good bowel function and evacuation are a common sequel associated with this postural weakness and may lead to toxic effects and disease in the body.

4. Forward Head Syndrome can pull the entire spine and body out of alignment making it rigid and reduce all body motions. The body then becomes “HUNCHED” over.

5. Forward Head Syndrome will cause a lengthening and axial traction (stretching) of the spinal cord as the normal curve in the neck continues to bend and distort forward. This leads to a functional stenosis (narrowing of the diameter of the spinal cord with nerve compression) as the head progressively shifts forward and is left uncorrected. When your posture is locked in this weakened structure there is a permanent elongation of the spinal cord. The diameter of the cord continues to decrease resulting in a functional reduction in life and energy flow to ALL of the vital organs of your body.

In 1974, researcher Kapandji concluded that Forward Head Syndrome will reduce the flow of cerebral spinal fluid (the fluid that nourishes your brain and spinal cord). This loss of fluid circulation will further compromise the protection of your brain and spinal cord. The result of this mechanically induced stenosis combined with the lack of fluid circulation is LOSS OF MENTAL ACTIVITY AND LOSS OF PHYSICAL AND MENTAL WELL BEING.

Dr. Chrissy Stamm owns and is the lead chiropractor at BALANCE IN MOTION, the wellness studio in Costa Mesa. Check out her website here: Costa Mesa Chiropractor

Running: Can Less Be More?

In the old days it was thought that the more miles you logged the stronger runner you would become.  We now know that this is not only wrong, but it can also have the opposite effect.  Throughout many sports it is now a common theme to say that one must train smarter and not harder.  For running this equates to not just running more junk miles, but rather spending less time running quality miles.  Be precise with your training, have a purpose, and know when and how often to shut it down.

One of the most forgotten parts of a training plan is recovery.  Most runners are so concerned with getting in all the miles and all the various aspects of training that they don’t give enough respect to the times when they are not running.

Every time you go for a run your body is put through stress and tissue breakdown.  In response to this your body responds by rebuilding and making things stronger.  This is how muscles get bigger and endurance increases.  However, if the next time you run your body is not fully recovered you will be breaking down tissue that is still in the process of healing.

While doing this once may not cause problems, repeatedly neglecting recovery can lead to tissue damage and injury.  Understanding how to assist the process of recovery can allow you to run more frequently and spend less time healing.  Every person is a little different and for this reason you must figure out what your specific body requires and how you recover best.

There are many different ways to maintain tissue and help speed recovery, such as foam rolling, wearing compression garments, and having regular massages.  However, the biggest key is to really listen to your body and understand what your limits are and when you need to pull in the reigns.

Join us this Saturday for a FREE Run Clinic!

If you are a runner in Southern California, you can’t afford to miss this clinic.

Details here:  Costa Mesa Run Clinic

Dr Vince DiSaia is a Certified Strength and Conditioning Specialist (CSCS) and has provided personalized fitness training both privately and at fitness facilities.  He attended Southern California University of Health Sciences.  Four years later he received his doctorate of chiropractic from SCUHS with Magna Cum Laude honors.  Since then, Dr. DiSaia has continuously sought out new ways to help his patients and clients perform their best.  His expertise with the musculoskeletal system is greatly enhanced through his Full Body Certification as an Active Release Techniques (ART) Provider.  He has been certified as a Kinesio Tape practitioner and is also a Certified Level 2 Medical Golf Fitness Instructor (CGFI) through the Titleist Performance Institute.

Innovative Results Running Workshop – August 28th

Innovative Results is hosting a Running Workshop Saturday, August 28th, 2010 in our new gym!

This event is open to the public, and will cover everything you ever wanted to know about increasing running efficiency and decreasing risk of injury.

Attendees will gain the knowledge of :

• Running Specific Warm ups
• Running Specific Stretches
• Running Specific Exercises
• Pain-free running
• Proper running technique
• How to decrease recovery time
• How to train smarter not just harder!

Date: Saturday, August 28th

Time: 10:00 AM – 1:00 PM

Location:

Innovative Results

350 Clinton Street, STE E,

Costa Mesa, CA 92626

View Map: http://maps.google.com/maps?hl=en&tab=wl

Don’t miss out on this opportunity, this is not your average, boring seminar!  Be prepared to be up and moving, and ready to pick the brain of Dr. Vince DiSaia.

Dr Vince DiSaia is a Certified Strength and Conditioning Specialist (CSCS) and has provided personalized fitness training both privately and at fitness facilities.  He attended Southern California University of Health Sciences.  Four years later he received his doctorate of chiropractic from SCUHS with Magna Cum Laude honors.  Since then, Dr. DiSaia has continuously sought out new ways to help his patients and clients perform their best.  His expertise with the musculoskeletal system is greatly enhanced through his Full Body Certification as an Active Release Techniques (ART) Provider.  He has been certified as a Kinesio Tape practitioner and is also a Certified Level 2 Medical Golf Fitness Instructor (CGFI) through the Titleist Performance Institute.

All attendees will receive a discount code to the September 19th, Long Beach Triathlon, so you can test out the new tools and techniques you will gain at this workshop!!

If you will be joining us, please leave a comment below so we can have an estimate on the amount of participants.

See you there!!

Jaiya Figueras Visits Innovative Results Costa Mesa, CA

Jaiya Figueras, owner of Your Next Victory in Long Beach, visited our new gym in Costa Mesa.  Jaiya has been involved in athletics, trained with some of the country’s best strength coaches and currently trains in Long Beach, CA.  Check out what he has to say about the new facility and the future of strength, training and conditioning.

Lessons Learned:

1.  Open Space allows a good personal trainer or strength coach to be creative. If a gym is full of equipment and machines, it should set off an alarm.

2.  Training to your limits and developing mental strength. Learning to develop your mental strength is just as important as developing your physical body.  Most people do not push themselves hard enough.

3.  People need an emotional reason to workout. There needs to be a deep rooted motivation that drives you when times get tough, or it is easy to quit.  Maybe it’s survival, your kids, a big event…

4.  Success breeds success. When you find a gym that pushes your limits, learning to persevere and pushing through your limits can transfer into all areas of your life.  If you quit in the gym, odds are, you quit on a lot of other things too.

“Winning is a habit, unfortunately, so is losing.” – Vince Lombardi

How to Begin Barefoot Running – Part 3

If you have read the first two parts of this series you have a better understanding of barefoot running, its pros and cons, and whether it may be right for you. If you have gotten that far and still would like to introduce it into your running training it is time to learn the best ways to do so.

The first thing that you must know is that introducing anything new into your running needs to happen slowly over time. Most people know that you cannot get new orthotics and immediately start running long distances in them. You must gradually increase the time that you wear them until you feet get used to them. This is no different for barefoot running. Taking away your shoes creates an entirely new environment for you feet. While this may prove to be good in the long term it presents some short-term problems.

So, the first thing you must do is to begin running barefoot on very soft surfaces. The ideal place would be a grass surface that is flat and devoid of holes that could cause an ankle sprain. This surface will be gentle on your feet and let them build up a little toughness. Since you no longer have the cushion of the shoes, your feet must become resilient enough to handle the direct impact.

Now that you know where to run, the question becomes how hard and how long?

Again, since you are introducing a new variable to your runs you must begin with only short durations and at low intensity. Just allow yourself to get used to this new feel slowly. Start with only about 50-100 meter slow runs with small breaks in between. At first, only do this a limited number of times. This will not only toughen up your feet, but it will re-awaken those muscles that haven’t been used completely in the shoes. Once you do this for a few weeks you will get a sense of how your body is reacting. Then you can perform more repetitions of the same distance, but without increasing intensity.

After you are comfortable with these short distance repeats you can attempt to do low intensity, short runs. Begin with only 5-10 minute bouts and then slowly increase the time while maintaining low intensity. The time duration you choose should be done for 2-3 weeks before going longer. This slow increase is very important to avoid injury. Intensity is the last thing to be introduced and only after you are comfortable with many weeks of barefoot running.

This will provide you with a good basic guideline to introducing barefoot running. One final word: my advice is to use barefoot running as a supplement to running with your shoes. While barefoot running has many benefits it becomes much more problematic when various surfaces and intensities are introduced. Use the barefoot running as another training exercise rather than your primary way to run. This will help give you the benefits while avoiding many of the potential pitfalls.

Dr. Vince DiSaia, DC, CSCS

Dr. DiSaia then became a Certified Strength and Conditioning Specialist (CSCS) and provided personalized fitness training both privately and at fitness facilities.  He decided to increase his knowledge of the human body and attended Southern California University of Health Sciences.  Four years later he received his doctorate of chiropractic from SCUHS with Magna Cum Laude honors.  Since then, Dr. DiSaia has continuously sought out new ways to help his patients and clients perform their best.  His expertise with the musculoskeletal system is greatly enhanced through his Full Body Certification as an Active Release Techniques (ART) Provider.  He has been certified as a Kinesio Tape practitioner and is also a Certified Level 2 Medical Golf Fitness Instructor (CGFI) through the Titleist Performance Institute.

Dr. DiSaia currently runs his own practice in Lake Forest, CA, and also works in conjunction with other healthcare providers within a medical clinic in Foothill Ranch, CA.  He resides in Orange, CA where he lives with his wife Marci and his sons Carson and Cole.

Innovative Results Opens a New Gym that Will Change the Way Orange County Thinks About Personal Training

Bored with the same old routine?

This place is unlike anything you have ever seen!

Check out these pics:

No machines…

No fluff…

No BS…

Call today to schedule a time to swing by and check this place out!

PS… be sure and ask about our Grand Opening Specials!

Look forward to seeing you soon!

The Biggest Loser Lies – Kai Hibbard Speaks Up

Congratulations for Kai Hibbard for speaking out about the truths that happen behind the scenes. Americans are so manipulated by the media and need to understand how the real world works.

Losing 12 pounds in one week?

Kai says “it’s not a weight loss camp, it’s a tv show that is made to look like a weight loss camp.”