Battling Ropes – Body Weight Workout

This is a pretty difficult workout, so please go at your own pace, start slowly and always consult a physician before starting any exercise program.

Adjust the movements, rope size, speed, work time and rest time to suit your ability level or adjust intensity.

We did 3 sets of each series, 10 sec rest between sets, one minute rest between series.

Series 1:

Jump Rope – 1 minute

Standing Alternating Waves – 1 minute

Handstand Wall Holds – 30 sec

Series 2:

Lateral crawl – 10 down, 10 back

Sidewinder on knees – 1 minute

Power wheel – 10 reps

Series 3:

Towel Pikes – 30 sec

Handstand hops – 30 sec

One Arm waves – 30 sec each arm

Series 4:

Rope Jumping Jacks – 30 sec

Wheelbarrow on towel – 30 feet down and back

Lateral hops – 30 reps total

Good Luck!

Lemme know how it goes…leave a comment.

A Simple, But Brutally Effective, Playground Workout

So many people flood gyms everyday, using the same machines, doing the same workouts and basically wasting their time.  Workouts don’t need to be super complex or use fancy equipment.  In fact, most of the worl’d top athletes and strength coaches don’t use any of that stuff!

Plus, it’s summer…get outside and enjoy the weather!

So here is an example of a simple, yet effective, workout you can do at any local playground.

Special note:  Don’t be fooled by the simplicity of this workout.  If you have never tried these movements, only do so, under supervision.  Here we go…

Ethan and Chris did 5 rounds:

Rope waves, alternating arms for 100 reps.

Chin Ups 10 reps

Assisted pistol squats 10 each leg

Bear crawl, forward 50ft then backward 50ft

Repeat…

Give it a try and let us know how you do!

Have a great day!

How Explosive Are You? 9 Ways to Develop Speed, Power and Agility

This is week 11 and we are back to explosive plyometric challenges!  Get ready to move quick, fast and break some records!

Monday – Vertical Jump and Triple Broad Jump

Tuesday – 40m Dash and Russian Twist

Wednesday – Handstand Challenge and Explosive Push Ups

Thursday – Agility Line Drills

Friday – Medicine Ball Toss and Toe Touches

If you have been participating over the last few months, then you should be noticing improvements in your scores. Reference your scores from last month and post your improvments.

We always love to hear about your successes!

P-A-R-T-Y? Because You Gotta!

On May 15th, 2010, Innovative Results is getting the family together for a pot luck dinner at the beach!

We will be kicking off the festivities at 2:00PM at the main beach in Corona del Mar, and welcome everyone to bring along friends and family members! Early arrivals can help us scout out a place to set up.

The only party requirements are smiling faces and tasty dishes!

We will need plenty of every dish – appetizers, main courses, sides and desserts – So bust out those Betty Crocker and Martha Stewart books ladies and gents its time to feast and enjoy good company!

Here is a little incentive… now we know you will join us!

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

10 Tips to Avoid Running Injuries

1. Stretch

This one may seem obvious, but I am amazed at how many people never include

stretching into their running routine.  Stretch immediately after your run to help the muscles relax and lengthen.  Focus on the muscles you use heavily during the run: calves, hips, hip flexors, hamstrings, and quads.  Make this part of your running ritual and don’t allow muscles to become tight and affect how your body functions.

2. Warm-up

Another seemingly obvious tip, but not many people warm-up or warm-up correctly.  This should be done immediately before you run and should focus on achieving two things: increase of body/muscle temperature and moving all necessary body parts through a full range of motion.  Warm muscles not only perform better, but they are injured much less than cold muscles.  Also, moving your necessary body parts (ankles, knees, and hips) through a full range of motion allows the tissues to become accustomed to global movements so that your running stride does not introduce anything new.  I am a big fan of incorporating full body squats and walking lunges into my pre-run warm-up as these both achieve your warm-up goals.

3. Avoid Concrete Surfaces

While you will not always have control over the terrain you have to run on it is wise to avoid concrete if at all possible.  It is the most unforgiving surface and makes your body absorb more forces than other surfaces.  While sometimes you must run on a sidewalk, the asphalt in the street is much more forgiving on your joints and easier on your body.

4. Buy Good Shoes

Many people think that they can just go to any sports store and pick up a pair of ‘running’ shoes.  This couldn’t be further from the truth.  If you are planning on running on a regular basis go to a true running store and have them fit you for shoes that match your running form.  They will watch you run, analyze your feet, and suggest the best shoes specific to you.

5. Replace Old Shoes

Once you have found shoes that you like and that have been fit properly to your running style, make sure that you don’t overuse them.  Shoes do have a limited life to them and they can only provide you proper support for a finite amount of miles.  As shoes wear and surpass their life expectancy, they can begin to alter how your foot lands and therefore how your body absorbs shock.  Old shoes can begin to cause pain once your body starts to absorb these altered forces repeatedly.

6. Train Smarter, Not Harder

The idea that better runners just run more miles could not be further from the truth.  While putting in miles does help to improve your endurance, do not think that this is the best and only way to improve.  Training all your body’s varying systems will help you make bigger improvements without having to keep increasing your mileage.  Incorporating speed runs, temps runs, hill repeats, and recovery days will help you improve strength, cardiovascular endurance, and muscular endurance.  All of which are very important to your running success.

7. Take Time Off

Most people do not appreciate and understand the importance of recovery.  Your body makes the real gains when it has time to recover and build from the previous runs.  Without proper recovery overuse injuries are much more likely.  Not only that, but if you do not allow your body to properly recover then you will not be able to maximize the gains from previous training sessions.  While you may feel that you can run everyday, take regular days off and let you body regenerate.

8. Train on Surfaces that Mimic the Race

Your body must slowly adapt to all parts of running in order to safely progress.  This is idea is most commonly seen in the rules associated with increasing mileage.  You should never make large increases in mileage, but rather slowly increase mileage and build a proper base.  This same philosophy goes for the surface you run on most often.  If you know that you have to run a race that is comprised of a high proportion of concrete (like many beach runs are), then be sure to mix in some concrete runs into your training.  Yes, I know that one of the previous tips was to avoid concrete altogether, but if you must run a race on concrete then you must let your body adapt to running on that type of surface.  Same goes for training on a treadmill.  While this is never advised, as the biomechanics are very different than outdoor running, you can’t train on the soft treadmill and then expect your body to handle the asphalt or concrete with ease.

9. Strengthen

Many runners think that since they run they do not need to do any other form of exercise.  You must remember that running is a sport and the body must be strengthened in order to properly handle the demands of any sport.  Many running injuries are simply due to the fact that various muscles are just too weak.  There are plenty of exercises that you can do without weights and from your own home, but you must make sure that the hips, legs, and core are strong enough to withstand long duration and high intensity runs.  The stronger your running muscles are the better you are equipped to not lose form when you are tired and avoid dangerous compensations within your running gait.

10. Listen to Your Body

While everyone tries to avoid running injuries very few people actually listen to their bodies.  If something begins to hurt of feel different during your runs don’t let it get out of control.  First, pay attention to what you feeling and when you begin feeling it.  Then see if you can increase your stretching throughout the day and do some self-therapy at home by rolling out with a foam roller.  If you can’t seem to reduce the pain and it continues to increase have a health professional analyze it for you.  The sooner you address the issue, the easier it is to fix.  Don’t be a hero and push through it.  This usually makes it worse and you will end up taking time off from running completely.

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.

The Amazing Peanut for Neck and Back Pain

Too many hours in front of the computer?

Hours on a plane or stuck in traffic?

Hunched over all day taking care of the kids?

Our sedentary lives begin in school, sitting all day.  Once we start working, our lives are spent at a desk, sitting in meetings, driving to and from work, and maybe a few hours on a plane.  Then we come home and sit on the couch all evening.

I can’t imagine why 80% of Americans have back pain? (insert sarcasm here)

Here is a simple tool that may help eliminate or reduce some of the pain you are experiencing.

Check out this video:

This is just a simple solution for mild muscle pain and stiffness in your upper and lower back.  If you have major pain, heat, or stiffness that lasts more than 48 hours, then you need to consult a doctor or therapy professional.

PS  I hope you appreciate the shirt and tie… but anything for our amazing clients, fans and friends!

Have a great day!

Former Model Snaps Back Into Shape

I was a model model for the last 7 years.

When  I retired about a year ago, I discovered a new interest in none other than “food”.  I had never been able to enjoy it before. I developed quite a passion for cooking gourmet meals and hosting large parties.  In a matter of a few months I gained about 10 lbs, which was a lot on my small frame.

I was not happy with my body.

I may not be modeling anymore, but my image is still very important to me.

I have made so many positive changes I don’t know where to start! As soon as I started working out I also changed my diet.  Now that I knew how to cook, I changed a lot of the foods to healthier options, with the help of my trainer, Keri.   I still get to cook, but I am making smarter, healthier choices, and I found ways to do it so that I didn’t have to give up flavor!

It also wasn’t long before I noticed how the training was helping me in other areas of my life.  Sports like, skiing, diving, biking, horseback riding, shopping all became easier, and I could participate for longer.  I had the endurance to go all day!

I have lost all the weight, and then some! I have been able to maintain it.

I’ve lost 8 inches on my waist and hips and have dropped 10 lbs!

The only bummer is that I had to go buy new clothes, because all mine were too big now! I have more energy.  I have never felt so strong or empowered!  I even have been getting offers to get back in front of the camera.  I think I look better now then before, and can’t wait to make a comeback! 

Big thanks to Keri and Innovative Results.  You’ve helped me get back on track faster than I ever thought possible.  You guys are amazing!

Irvine Personal Trainer – Personal Fitness Training

Irvine is loaded with fitness options.  Health clubs, Mega Clubs, Boot camps, Yoga, Pilates, Fitness meetups, healthy restaurants, specialty stores and, of course, personal training.

But how do you choose an activity?

Which style of training is best for you?

Well, in my opinion, it all starts with your personality and goals.  For example, I am a very competitive person that thrives on challenges and pushing myself.  If I’m not a little bit nervous before a workout, then it won’t hold my focus and I get bored.  So, for me, traditional gyms or slow yoga classes are like pulling teeth.

I need something new, something that pushes me, and I prefer to have a crew of people that I can workout with, that push me and be in an environment that has lots of energy.

After 3 years in Irvine, I wasn’t happy with the gyms that were available, so I opened my own.  Its raw, exciting, and challenges people’s bodies and minds.  You can feel the environment!  Its not a place for people looking for a quiet place to do cardio.  This place was built for people looking for a challenge, people looking for real change, people looking to get strong and for people looking for an environment that feeds their need for team and change.

I think that anyone thats competed in the past, misses the days of practice, working hard and going through tough times in order to attain something great!  Innovative Results has created that environment again!

Check out more of our videos here:

Irvine Personal Trainer Shows some Unconventional Workouts

Irvine Personal Training Program Wins Top Honors in OC!

Personal Trainer Irvine, CA What it Takes to Change

Check out some more of our articles here:

Irvine Personal Trainer Secrets of Losing Body Fat in Record Time

Most Irvine Personal Trainers are a Waste of Your Money!

Irvine Personal Trainer Reveals 5 Secrets to Keeping a New Year’s Resolution

For more information, give us a call

866.243.4472

…and rest assured, we aren’t about high pressure sales tactics.  We want people in our gym that want to be there.  So, give us a call, come in for a FREE trial, and if you like it, great.  If not, we will help you find another place that fits your needs.

Have a great day!