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Category Archives: Fitness

You either worship him or you hate his guts. In two decades he has played in 10 total Super Bowls, winning 7 of them. He has been selected to 15 Pro Bowls, thrown for over 74,000 yards, and is second all-time in touchdown passes only behind future Hall of Famer, Drew Brees. Many consider Tom Brady to be the best Quarterback that ever played the game. If you didn’t know much about Tom Brady and is early days as a football player, you would guess he was a #1 overall draft pick, maybe a Heisman trophy winner. You would be wrong. Tom Brady was drafted in the 6th round, out of 7, by the New England Patriots. It could be considered the greatest underdog story of all-time. How did Tom Brady go from a backup plan to arguably the greatest Quarterback of all-time? It was a combination of a winning culture, good teams, and a championship mindset.

Don’t Make Excuses, Make Results

One common theme that successful people have is they do not blame others for their shortcomings. Rather, they analyze what went wrong and then find a solution to fix the problem. Brady has gone on the record by saying “too often in life, something happens and we blame other people for us not being happy or satisfied or fulfilled. So, the point is, we all have choices, and we make the choice to accept people or situations or to not accept situations.” If you blame other people for your shortcomings, not only is it not true, the problem will never get fixed. Chances are the same problem will arise and you will push the blame on someone else again. Whether you are a future Hall of Fame Quarterback or a cashier at MacDonald’s, owning up to your shortcomings and correcting your faults is the way to get successful results and build character while doing it.

Do it! With a Chip on Your Shoulder

When Tom Brady was picked in the 6th round of the NFL he did not make an excuse, he did not pout and whine like other QBs have done in the past. Rather, deep down inside he took the act personally and vowed to himself to prove everyone that doubted him wrong. This is the championship mind-set you can’t teach. Brady says “I’m a pretty good winner. I’m a terrible loser. And I rub it in pretty good when I win.” If you want to adopt a successful mindset, start by finding your motivation. A good motivator will push you forward and prevent you from falling back into homeostasis. Sometimes pain and the fear of failure are the biggest motivators one can have. Then when we succeed it turns into the greatest accomplishment.

Play to Win

 

If you asked someone “do you like to win?” I imagine everyone will give you the same answer, yes! The truth is everyone likes to win but wants to win with the least amount of hard work. It’s a common knock on the current generation. You will hear “nowadays people just want handouts. They don’t want to work for their success.” In some cases that may be true. Everyone wants to get rich quick or get promoted immediately. This mentality is flawed because even though you say you like to win, you are not really playing to win, you are playing not to lose. Brady elaborates on this type of mindset by saying “I think that at the start of a game, you’re always playing to win, and then maybe if you’re ahead late in the game, you start playing not to lose. The true competitors, though, are the ones who always play to win.”

Tom Brady is one of the better examples of someone that was not genetically made to be a Hall of Fame football player. Experts drafted him in the 6th round of the NFL draft. He didn’t start until an injury forced him in the game and 6 Super Bowl rings later and after 17 NFL seasons people are still baffled by his success. The proof is in the pudding! He has had a Hall of Fame coach by his side, great talent surrounding him, but the one consistent thing that has kept Tom Brady playing football at a high level for this long is his championship mentality. It is something that can’t be taken away and that drives him to be great, every day.

If you are struggling coming up with a championship mentality and want to achieve your fitness goals, it may be time to consider working with a Personal Trainer San Diego.

Come in to Iron Orr Fitness Center today to receive a Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness is a 2021 Best & Brightest San Diego Award Winner in Wellness. Call (858) 255-0367

2022 is here! Are you ready? Whether you are prepared for it or not, it’s happening right now!  2019 is in the past and reflecting on the past year may be good, but only to quickly figure out what you could do better in 2020. Do not ponder on the bad! Here are 5 ways you can conquer the year 2022 and set yourself up for success in the next decade!

1. Start from Scratch

We all know where we want to end up when we set a specific goal. The problem is we get discouraged when we don’t get immediate results. Take a step back and start from scratch. Define your new goal using the SMART method [Specific, Measurable, Attainable, Realistic, Time Bound].

2. Make a List, Check it Twice

Many of us start with a long list of what we want to change at the beginning of the New Year, but as the year goes on, we either forget or fall into the same bad routine we wished to change. Take it from Iron Orr Fitness owner, Justin Orr. Write down your Top 5 Goals EVERYDAY in the morning. Leave a notepad by your bedside and write down your goals in the morning. Make it a morning routine. It’s amazing what will happen if you do this every day!

 

3. Surround Yourself with Success

You have probably heard this one before, but surround yourself with people that will push you and help you succeed. Why would you opt for the opposite and hang around people that want to see you fail or bring you down? Just like snowboarding, you often go where you look! You are the sum of the 5 closest people in your life. Make sure you’re hanging around 10 out of 10’s!!

4. Don’t Go Too Hard on Yourself

Just like many of us will fail after not seeing immediate results, a lot of us will not complete our new goal because we went too hard on ourselves. There will be days when you want to quit. There will be days when outside influences cause you to fail. It is ok! I pay homage to one of my favorite quotes of all time:

“Why do we fall Sir? So that we can learn to pick ourselves up.”- Alfred, Batman

5. Treat Yourself!

Be careful not to do this too much as it could become a habit, but treat yourself to something nice after you succeed. This could be completing one of your goals or crushing a big presentation at work. You need to feed yourself gratification after you do something good. It is already hard enough to make a goal and stay with it all the way through. Pick and choose when to treat yourself. Just make sure you treat yourself wisely.

 

Iron Orr Fitness is dedicated to finding  ways to conquer 2022 by reaching your goals!

If you want a way to conquer 2022, schedule a FREE consultation with the best personal trainers in San Diego. We will do a full fitness assessment with NO strings attached!

Your fitness assessment includes:
– Full body comp assessment
– 20 min low intensity workout
– Goal Planning
– Nutrition Planning

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla. Call (858) 255-0367

4 Tips to Bust Through Your Fitness Plateau

The time for new year’s resolutions is right around the corner and this year is going to be the year you stick with it, right? Whether it’s your new years resolution or a new diet you decide to go on, this change in your daily routine is not something to take on lightly. You may have heard before that most humans do not like change, yet it’s ironic that our world is forever changing. Do not fault yourself though. In a constantly changing world the only thing to balance the universe is Change’s opposite, Homeostasis. Homeostasis is defined as “the tendency toward a relatively stable equilibrium between interdependent elements, especially as maintained by physiological processes.” In this article I will give you tips to overcome homeostasis to make sure you follow trough with this new year’s resolution.

 

 Homeostasis: The Level at Which You Have Plateaued

Homeostasis is the yin to Change’s yang. It is the feeling of keeping everything the same as change is knocking on your door. Most of us love the feeling of familiarity and comfort, but never thought it was much of a problem. The truth is, homeostasis has been working its magic on you without you even noticing.

 

“one piece of cake couldn’t hurt my diet”

 

“If I skip one workout, it won’t matter that much”

 

This unintentional self-destruction is the bad side of homeostasis, but you don’t need to give in to its familiarity and comfort.

Be Flexible with Your New Change

One of the worst things you can do when you finally decide to make a change is give up or push through the obvious strain that the new routine has presented. Since giving up is not an option, the next option you might choose is to push through the strain. When you decide to push though the strain, more likely than not, you are just depleting your energy and increasing the chances you just give up all together. Plan on the new change to be hard and plan on messing up a few times. It’s ok if you don’t completely fall back into homeostasis.

Follow a Practice Regularly

During this tumultuous time of tying to make a change, a routine could be the most comforting thing about the whole process. Your energy levels may be suspect the first few weeks, but you have already planned on this change being hard. You don’t have to do an intense workout, just show up to the gym so you can get into the habit of doing so. Who knows, you may end up meeting a workout buddy to lessen the pain of your new change. Which brings me my final tip.

Develop a Support System

If you don’t get much out of this article, get this last tip! You need to develop a support system when you decide to make a big change. We have already identified that the change is going to be hard and you probably will mess up. To avoid getting discouraged and quitting, you need to have support when the times get tough. Family, friends, coworkers, classmates all could potentially be your support system, but the hard truth is, not everyone has the best support system to help them get through the new change. If you are having trouble finding the right support system, you might want to try finding a personal trainer. Personal trainers are not just trained to instruct you through your workout. They are there to help you with the psychological effects of going through a big change.

Again, if you are having trouble obtaining the right mentality to make a change or you want more fitness education, you may want to consider working with a personal trainer!

Come visit us, Iron Orr Fitness, today to receive a FREE Complimentary Consultation. We are the premiere Personal Trainers in San Diego!  We have a wide range of personal trainers to fit your personality and fitness goals; both male and female personal trainers in San Diego!  We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

 

 Ready to Start YOUR Full Body Exercises with a Professional Personal Trainer?

 

Reach out to Iron Orr Fitness to take your health to great heights

Call (858) 255-0367🔥

5 Tips on Working Out in Cold Weather

Keeping up your exercise routine during the winter months can be very challenging. When it’s raining and snowing outside it can be very hard to motivate yourself to get out the house and exercise. Check out these 5 tips to prevent injury and keep you exercising during the months when most do not.

A lot of us go to a gym due to the ample equipment that we don’t have at home, but we can’t always be in the gym. Exercising outdoors is a great way to reconnect with nature and give your mind a change of scenery. Exercising during the cod months also prevents holiday time blues and combats the calories intake from the holiday season.

1.) Wear Dry Clothes, Not Just Warm

One of the fastest ways to make yourself miserable is if you are wet and cold. We have all experienced the bone chill as you get out the shower only to find out the room is freezing, and so are you. The same concept applies wen you are exercising in cold weather. Make sure you under layers are a dry fit material as this will dry up the sweat as you work out and prevent you from getting wet and cold.

2.) Wear Layers

Going off my first tip, make sure you wear layers when you go out into the cold. The first layer should be sweat drying material, but you also need to wear warm air trapping layers to keep the warm air in. Here is an example of ho to layer when you go out into cold weather: Wear the sweat drying layer first. Then if it is really cold outside, put on a middle layer that will trap the heat. Third, put on an outside shell that will protect you from the wind, snow, and rain.

3.) Check Your Shoe Traction

This is the most important tip to prevent injury during your outdoor exercises during the winter months. When the roads are wet and slippery the traction on your shoes is the only thing preventing you from slipping and falling to the ground. Make sure to check the bottoms of your shoes before you take them out into bad weather. If you notice a lot of wear and tear, then it’s probably time to get some new shoes.

4.) Warm-Up Before

No matter if you are in cold weather or warmer weather, warm-ups are necessary before you embark on your workout. Warm-ups before a workout in cold weather will help you get your blood flow going. This will raise your core body temperature and send warmer blood to your muscles, preventing injury.

5.) Drink Lots of Water

Most who work out in cold weather will tell you they don’t feel as thirsty when they work out in the cold over the heat. The truth is, your body is still losing fluids so making sure you are hydrating the same amount as if you were in hotter weather is key. If you are planning on working out for long periods of time, bring some Gatorade to supplement some electrolytes.

 

Looking out the window and seeing rain and snow would damper anyone’s fitness routines. Driving to a gym could be just as tough. Following these 5 tips, working out in cold weather should not be as daunting. Yes, mother nature will sometimes win the battle, but you will ultimately win the war reaching your fitness goals.

If you are having trouble obtaining the right mentality to make a change or you want more fitness education, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla.

 Ready to Start YOUR Full Body Exercises with a Professional Personal Trainer?

 

Reach out to Iron Orr Fitness to take your health to great heights

Call (858) 255-0367🔥

There are almost 8 billion people on this planet, and you may have noticed not everyone’s is the same. We all have different backgrounds, beliefs, and even 8 billion body types. This is one reason why Doctors complete so many years of medical school and why some things may work for someone, but not for someone else. You can say that this is the definition of “life”, adapting to what works for us. American psychologist William Sheldon popularized three broad categories of body in the 1940s (coachmag.co). The three main body types or Ectomorph, Endomorph, and Mesomorph. These three body types need to be approached with a different plan, diet, and workout in order to see results. Many people find they may be able to manage a workout routine by themselves, but many also see the benefit in hiring a personal weight loss expert to guide them. In this article, I will analyze each body type, differentiating between the different diets and workout plans.

Ectomorphs

Ectomorphs fall into the genetic categories of having a slim body type. They are lean and long and have trouble building muscle. Ectomorphs break down carbohydrates into energy very fast and an ectomorph’s fast metabolism means they burn fat off very quickly as well. The downside of being an ectomorph is that you have trouble bulking up because your fast twitch fibers are underdeveloped. Ectomorphs may look skinny, but they might have more body fat then one would think. Some famous female ectomorphs include Taylor Swift, Kate Moss, Cameron Diaz, and Charlize Theron.. Some famous male ectomorphs include Toby McGuire, Matthew McConaughey, and Bradley Cooper. As you These celebrities have personal training experts that help them keep in shape at home while also assisting in their body composition management for their roles in films. 

Diet

As stated before, ectomorphs have a very fast metabolism. You may have a friend that “you hate” because it seems like they can eat anything while still staying skinny. However, as ectomorphs get older their metabolism will slow down significantly manly due to the loss of muscle mass. This could cause ectomorphs to gain body fat as they get older. The best way to approach an ectomorph’s diet plan is to pack their diet full of carbohydrates and calories. Approximately 50 to 60 percent of calories should come from carbs, 25 percent from protein and 25 percent from fat (acefitness.org). Ectomorphs should plan on eating every 2-4 hours, choose warm food over cold food for better digestion, eat starchy carbs such as potatoes, and nutrient dense snacks. This does not mean if you are an ectomorph you should be eating unhealthy snacks in order to supplement your high calorie diet. You should still try and eat a healthy and balanced diet loaded with nutrients. 

Workout

Ectomorphs are already at a disadvantage when it comes to gaining weight and putting on muscle. Trying to define your muscles on a thin frame can be difficult, but with the right diet and workout guidance, results can be achieved and maintained. When it comes to cardio, ectomorphs excel in high endurance exercises. Therefore, you see most marathon runners as ectomorph body types. The key for an ectomorph to gain muscle mass is to keep the cardio to a minimum. Only enough for general health. 30 min about 3 times a week is recommended. Ectomorphs should be concentrating on their weight lifting routines rather than their cardio. They should lift heavy weight with low repetitions in order to tear the muscles and build muscle mass. 

Endomorphs

Endomorphs are on the opposite side of the spectrum from ectomorphs. They usually have a heavy set body type. They have a very slow metabolism, which makes it hard for them to lose weight, yet they excel when it comes to weight lifting and strength type exercises. With the proper guidance in diet and weight lifting, endomorphs can keep the weight down while also playing on their strengths and building muscle.

Diet

Endomorphs biggest problems stem from their slow metabolism. Their slow metabolism means they likely convert calories into fat easier than an ectomorph or mesomorph body type. Therefore, Endomorphs need to carefully regulate their diets. People with endomorphic body types likely have trouble staying away from large amounts of food, comfort, and relaxation. Endomorphic body types should stay away from high fiber foods and should try and eat foods that are high in protein.

Some foods that have high protein content and a healthy fat content include: Low fat dairy products, poultry, most types of fish, most non-tropical cooking oils such as canola or avocado, eggs, nuts, and whole grain/whole wheat products. If an endomorph takes the time to strictly follow his diet plan created by his weight loss trainer, coupled with a good weight training program, they can reap the benefits with massive muscle gain and fat loss.

Workout

People with an endomorphic body type need to keep a extra strict diet plan, need to have a strict workout plan, and may benefit from a weight loss expert. Endomorphs usually exceed at strength and lifting exercises, but struggle at keeping weight off and likely don’t love cardio too much. According to The ACE, people with an endomorph body type need to follow “well rounded” exercise routines that focus on both cardiovascular and strength training activities.

Some examples of good cardiovascular exercises include:

High intensity interval training (HIIT): In HIIT, a person will alternate between periods of very high intensity exercise and low intensity exercise or rest. Those with endomorphic bodies can try doing HIIT sessions two or three times per week for a maximum of 30 minutes per session.

Steady state training (SST): These are longer sessions of consistent moderate to low intensity exercise. Good SST exercises include walking, jogging, and swimming. People with an endomorph body type can try doing 30–60-minute SST sessions two to three times per week.
(medicalnewstoday.com)

Some good weight lifting exercises an endomorph should perform are squats, deadlifts, pushups, and circuit weight training routines. The “well rounded” workout approach will allow the endomorph to lose fat while also gaining massive amounts of muscle mass.

Mesomorph

The mesomorph body type is the most sought-after body type out of the three. These people are usually the person who all their friends are jealous of , have and athletic build, and can work out slightly while still reaching their fitness goals. They usually have low body fat and excel at sports. However, just because you already have an advantage does not mean you can slack off when it comes to your diet and workout routine. Mesomorphs may already feel like they have nothing else to achieve, but there is always room for improvement and with the proper guidance from a personal trainer , mesomorphs could benefit even more.

Diet

The great thing for mesomorphs is that your body will respond greatly to you feeding it healthy food. A basic guideline for mesomorphs to follow would be to consume meals that are 40% complex carbohydrates, 30% lean protein and 30% healthy fats (cellucor.com). Be sure you choose to consume whole foods and not processed food. Stay away from starchy vegetables, pick lean meats that are high in protein, and fall in love with nuts, as they are full of healthy fats.

Workout

As a mesomorph, a balanced workout routine is the best plan to keep your body in tip top shape. You should try incorporating timed exercises as this will push your body even harder and you could see results at an even faster rate. When it comes to lifting weights, you should keep a moderate weight to rep ratio. Sets of 10-12 ae generally the amount you want to perform. Though, occasionally lifting heavier weights with less reps to build muscle mass is recommended if you don’t overdo it. Apart from weight lifting, a mesomorph needs a regular cardio routine to maintain good health as well as keep low amounts of body fat. Cardio 3 times a week at a moderate level is recommended for a mesomorph.

Each of these three body types require a different workout plan in order to successfully stay healthy and reach your fitness goals. Though the different body types require a different workout plan, the principles behind each plan are very close in nature and require the same amount of attention. Eating healthy foods that complement your body type while also tailoring a workout routine to enhance muscle gain and lose fat. With the correct guidance from a personal trainer, you could reach your fitness goals in no time and transform yourself into the person you have always dreamed of becoming. 

If you are having trouble with consistently working out or you don’t want to look like an idiot in the gym come into Iron Orr Fitness center today. We were voted top 5 best personal trainer gym in San Diego and sport one of the best fitness centers in San Diego.

Call (858) 255-0367 to get a FREE consultation from one of our fitness experts!

We have all thought the same thing at one point, “I use to be in such great shape. What happened?” The fact is, life is what happened. We all have unexpected situations thrown at us or obligations that take up most of our time. The truth is, these things will never really go away. What can change is the way you organize yourself in order to better deal with the unexpected circumstances and obligations. I will give you six ways to develop healthy habits and get you back on track to living a healthier lifestyle.

1.Identify the Bad Habits You Already Have

Most of us, if not all of us have unhealthy habits. It may be diving into the freezer for that silky ice cream
or lighting up a cigarette on your break. Whatever the habit you first need to accept that it is contributing to your unhealthy lifestyle. Many of us live by the notion “if it’s not affecting me now, why worry about it?”
You need to worry about it because by the time something does affect you, it may be too late. Getting a head start on identifying your bad habits is the first step towards developing a healthy lifestyle

2.Set Goals, Attainable Ones

You have probably already heard this one plenty of times before, but this might be the single most important step
in making a change in any aspect of your life. Especially for breaking bad habits. You need to set goals for yourself and make sure they are attainable goals. If you have not worked out in years, maybe don’t set a goal to make the Olympic weightlifting team this next season. Rather, set goals for yourself that challenge yourself, but you know you can achieve. Too many times people set unattainable goals for themselves then get discouraged when they can’t complete them. Don’t let yourself get discouraged, set attainable goals!

3.Small Steps Are Better Than Big Jumps

Contrary to what you may see on television advertisements taking big leaps to reach your goals is the worst way to make a change permanent. Most people want gratification right away and are always looking for the get rich quick or get in shape in the least amount of time route. The truth is, this is the worst way to go about making a real change in your life. Bad habits start because they are the easy way out and it’s easy to just keep down the same road. Just like setting attainable goals, taking the “slow but steady” approach to attain those goals is the best way to make sure you don’t get discouraged and stop the changing process.

4.Don’t Rely Solely On Your Motivation

When we first decide to make a change, we are the most motivated to make that change. As many of you know, we do not feel the same way about things on certain days. Our motivation can waiver from day to day and the best way to combat our own minds is to set up a process that anticipates your down days. Make back up plans in case your first plan did not work out. Ask for social support and most important of all, remind yourself that some days you will not want to do whatever it is you have to do. If you plan of time, it will help you cope with the stresses of making the change. 

5.Make Yourself Accountable

Too many times I have seen people make excuses for their shortcomings and this is the same when it comes to making a change. There will be shortcomings in your attempt to change your life for the better and when those shortcomings happen, do not make an excuse and hold yourself accountable. This is the main reason people hire personal trainers. Personal trainers hold you accountable for your actions and guide you on those down days. You might think, “why do I need to pay money for a personal trainer?” The fact is that it can be very beneficial. It takes stress off the mind, holds you accountable, and acts as the social support you need for those down days.

6.Find Joy in Your New Change

Everyone has heard the saying “if you do something you love, you never have to work a day in your life.” We all try and strive for that, but don’t always end up never having to work a day in our lives. We all must do things that we don’t want to do, but if we find satisfaction in the things we do, then it will make it 100 percent easier for you to do them. For example, if you are trying to be a healthier person and love to cook, experiment with your cooking and see if you can make healthier variations of your favorite dishes. The road to change will be hard, but if you can keep the glass half full mentality, you will reach your goals!

Developing healthy habits is very hard for some and easier for others. What may work for one person may not work for the other, but it is your mentality towards the change that really matters. If you are having trouble obtaining the right mentality to make a change, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla. Call (858) 255-0367

Poor posture… we all have it! Some of us more than others! Here’s the thing…it’s not going to get better…unless we do something! It’s time to correct your posture so that you stand up straighter, feel more confident, and take back your health!!

Today we are going to talk about corrective exercise techniques that you can implement in your own workouts to reduce pain and improve posture — so that you can feel like your best self and live the life you want to live!

Poor posture often comes from prolonged periods of sitting. As a result, certain muscle groups will get tight and cause an imbalance in tension. This imbalance causes our joints to track out of alignment which will lead to pain and poor posture. And poor posture isn’t just limited to your back. It’s actually possible to have poor posture throughout your entire body – starting from your neck, through your back, hips, knees, and down through your ankles. Fortunately, these imbalances can be reversed, or at least reduced with the help of corrective exercises.

If you know what causes poor posture, and how to identify imbalances, you can make the necessary corrections and get yourself on track to feeling better! This is why corrective exercises get the name, because they correct imbalances and poor posture.

To see if you have any postural issues, here are three of the most common problems to watch for in your own workout – and how to correct them:

  • 1. Knees Inward
  • 2. Anterior Pelvic Tilt
  • 3. Forward-Rounded Shoulders

Knees Inward

Knees falling inward during exercise changes the pressure point in the joint and can lead to knee pain. Did you know that over time having poor knee alignment can cause severe chronic pain and even the need for knee replacements? We don’t want that!

This postural deviation is often due to tight adductor muscles (inner thigh) and glute muscles that are not firing well enough during exercise. Foam rolling your adductors will help to loosen these muscle groups, and allow for more efficient movements.

Corrective Exercises for Inward Knees

Mouse Over or Tap On Each Image for Animations!

Banded Squat

The band will serve as a mental reminder to get your knees outward and get your glute muscles more engaged!

Banded Single-Leg Split Squat

This move works best with a partner who will pull the band inward, causing you to push the band back out with your knee.

Anterior Pelvic Tilt

Low back pain is the most common injury in the working world today. If you sit all day at work, these exercises are for you! One potential cause for pain is an Anterior Pelvic Tilt. An Anterior Pelvic Tilt is where the pelvis angles forward, therefore exposing the lower back. Often weak core and glute muscles need to be strengthened to take over for the extra load of the back, and tight hip flexors need to be stretched to release the pelvis from its forward angle.

Here are a few exercises for the glutes and core that will help strengthen and reduce pain!

Dead-Bugs

Glute Bridges

*Important side note: during core exercises, make sure that your lower back is pressed into the floor and does not come up from the ground.

Hip Flexor Stretch

Forward-Rounded Shoulders

Do you spend a lot of time sitting, texting, on the computer, playing video games, or anything else that causes you to have poor posture? Chances are you have forward-rounding shoulders! This is the most typical joint deviation that people think of when they think poor posture. Often this is caused from sitting hunched at a computer while working or studying. Tight pec muscles and weak back muscles are commonly to blame for forward rounding shoulders.

Here are 2 great foam rolls for loosening up chest muscles: 

Foam Roll Back (hold the position)

Foam Roll Chest

Here are 2 great back exercises to pull shoulders back and stand more upright:

Banded Back Flys

Banded Rows

Try implementing these into your own workouts to start standing up straighter and reduce those daily aches and pains! 

These methods are tried and true! If you have any further questions or need that next level of help to really unlock your body and get into your best possible shape, reach out to an Iron Orr Trainer! You can text us or book an appointment. See you all in the gym!

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You just got done with a new training program to increase your vertical jump and become more explosive.

You increased your jump by 8 inches, improved your compound lifts (mainly lifting for strength), and feel confident that your basketball game has improved because of it!

You jump into a game of pickup basketball with your friends and notice you can jump higher, but aren’t accelerating as fast and are getting passed by and can’t drive to the hoop. Why?

One reason is you just trained yourself to jump as high as you can, one time. In a basketball game do you jump once? Football? Soccer? No. In athletics you jump/make explosive movements multiple times in a row. You also trained yourself to be strong, which is a good start! But strength doesn’t equal explosiveness necessarily. You should focus on training your body for overall explosiveness, as you need every muscle in your body for those athletic movements!

Today I will introduce to you the phases for a total body explosiveness plan that I have used in my own training and believe is one of the best out there. I learned this workout program from strength coach Tim S. Grover and author of Jump Attack. I HIGHLY recommend researching Tim S. Grover and reading his book before starting this training plan and using it in conjunction with a professionally designed, comprehensive workout plan.

PHASES:

  • 1. FIRE: Prepare the Necessary Muscles for Activation
  • 2. FORCE: Weight and Plyometric Training Combined
  • 3. FLIGHT: Practicing Maximum Explosiveness

1. FIRE

The first phase of the program lasts about 3 weeks and teaches your muscles to elongate and fire in the correct sequence. This phase is crucial as it preps your ligaments, tendons and joints for the next phase. It also teaches your body to use ALL the muscles necessary for each explosive movement, not just one muscle group.

FIRE phase consists of isometric movements that are simple, but physically and mentally grueling. This phase includes a lot of holds (like holding a lunge for 60 seconds and more) and challenges you to get comfortable being uncomfortable.

These “holds” train your muscles to stabilize your body properly and prepare it for the force needed to propel yourself off the ground, land on the ground, and instantly jump off again. There is little to no movement throughout the exercises, so it feels like time slows down and makes it that much tougher to complete. Most people quit on FIRE phase, but you aren’t one of these people!

2. FORCE

After FIRE is completed your body will be ready for phase 2. Now is when weights are involved by combining them with plyometric movements for maximum explosiveness. These movements train your body to apply more force into the floor than you ever have before, increasing your ability to spring off the ground. Phase 1 elongated your muscles and now FORCE phase will work on shortening them again, creating maximum explosiveness.

Think of it this way; the faster you can get a muscle to lengthen and shorten, the more explosive it will be, like snapping a rubber band.

A lot of the workouts are grouped into supersets with a strength exercise and a plyometric exercise together (a superset is two or more exercises with little-to-no rest in between). The plyometric exercises aren’t just jumping in the air either, they train your body to land, absorb the impact, and explode back into the air. Not only will your first jump increase in speed and height, so will your second and third. This phase is meant to be done at maximum effort.

3. FLIGHT

The fun phase! You are done with the hard work of teaching your body to create enough force to take off, AND absorb force when you land so you can take off again. FLIGHT combines this new explosiveness you’ve trained with speed.A lot of the exercises are timed, where you try to complete as many reps as you can during the time. This is where you transfer what you’ve been training for into “game time” situations.

By training with explosive movements for speed, you’re training your reflexes to take over, so you don’t have to waste time thinking about where or how to jump next. One thing you will also find has benefited from the first two phases is your core strength. Without this base of core strength, you can risk injury of your hips and back.

I will embellish further into each phase in future blog posts, so be sure to stay tuned for further information including specific workouts for each phase! REMEMBER this plan only lasts for a few weeks. It works best when you include it in a comprehensive workout plan, so be sure to ask us how you can fit this jump training into your routine. Even better, a trainer at Iron Orr can take you through a plan!

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Open and Prepare Your Body for Exercise While Decreasing Your Recovery Time

Have you ever come into a training session sore, tight, immobile, with pain and had it take away from the quality of your workout? Maybe the pain is so bad that it prevents you from even coming to the gym in the first place? This warm up routine will help relieve pain and optimize the way you feel before you even start exercising!

By doing these 9 warmup movements before your workout, you’ll not only decrease discomfort and pain, but also put your body in its optimal state – meaning you’ll be able to exercise harder and lift heaver – and in turn see results more quickly!

EXERCISE QUICK GUIDE:

(pro tip: there’s a lot more to foam rolling than you’ve probably heard! – We’ll describe it here)

  • 1. Roll out feet
  • 2. Foam roll calves
  • 3. Foam roll quads
  • 4. Foam roll glutes
  • 5. Foam roll inner/outer quads
  • 6. Foam roll back
  • 7. Banded shoulder stretch 1
  • 8. Banded shoulder stretch 2
  • 9. Quad buster
  • Bonus: hanging leg raises

Realistically you don’t have to do every single exercise before your workout; but do make sure to do the movements that are relevant to your exercise planned for the day. For example, if you’re doing cardio or a leg workout then foam roll your legs. Set aside 5-15 minutes at the beginning of every workout for these exercises. Try them out and feel the difference!

Introduction to Bodywork/Foam Rolling

Bodywork and foam rolling are a game changer for 99.9% of people, and both fall into the category of myofascial release. This means we are melting away some of the excessive connective tissue (fascia) that forms due to over/underuse from sitting, using a phone or computer, studying, working out, walking, etc. Basically anything we do is going to take its toll on our body! This causes muscle stiffness, tightness, and immobility.

How many of you have ever experienced this stiffness, tightness, and immobility? When you can open up tight or overactive muscles before a workout with bodywork, then stretch them to ensure you have proper posture, you reduce the chance of injury and help yourself build a balanced, functionally fit body with longevity, so you can continue to look good and feel good for years to come! Always foam roll or get bodywork done before stretching and especially before working out to maximize your results.

One of the most important certifications a trainer can have is an Adaptive Bodywork Certification, which requires a hands-on, in depth 20 hour course, and teaches a trainer how to help their client perform active pain relief in a matter of minutes. Many Iron Orr Fitness Personal Trainers are Adaptive Bodywork Certified. However, foam rolling is something you can do on your own if you don’t get the chance to work in person with an Iron Orr Fitness Personal Trainer. While working with a fitness coach will always be better for releasing tight muscles, the foam rolling techniques described here approximate these techniques and are very useful to do on its own.

FOAM ROLLING PRO TIP:

The underlying principle behind performing effective bodywork and foam rolling is pinning down the tightest/most tender spot(s) of the muscle with an object hard enough and with the right shape to pin that particular muscle down, and extending the muscle through a full range of motion, in all planes of movement (forward and back, side to side, and twisting). It’s the applied pressure plus range of motion that makes all the difference, not rolling back and forth.

1. ROLL OUT FEET

When foam rolling or doing bodywork, you always want to start from the ground up. Rolling out your calves is usually the best place to start if you are short on time, but if you have plenty of time you can start by rolling out your feet with a lacrosse, tennis, or soft ball. Again, find the tightest spot(s) with the object, whether it’s a ball or a roller, whichever you feel you can hit that spot best with, and apply enough pressure where it hurts a bit and feels tender, but not so much that you tighten up and are overwhelmed. It should “hurt good” so to speak, not “hurt bad”. From there, stretch your foot in all ranges of motion – being mostly foot flexion and foot extension. Point your toes down, and then up, on the ball 10 times on each tight spot.

2. FOAM ROLL CALVES

Next is the calves, same deal, use a roller to find the tight spot(s) in your calf, apply “good pain” pressure, and do 10 reps of taking the ankle forward and back, then 10 of side to side, then 10 of twisting.

3. FOAM ROLL QUADS

The next commonly tight muscle group is the quads. This one takes a while, and it is arguably one of the most important as well. Roll out the front of your thigh with a foam roller and identify the tight spots. There will probably be a lot of them. On each spot, bend the knee as far as you can, then straighten your leg 10 times on each tight spot. After you’ve done calves and quads, stand up and take a brisk walk across the room and back to get some blood flow. Hydrate – drink lots of water! Theoretically you’ve just released toxins from the tight muscles!
4. FOAM ROLL GLUTES

Next up we want to roll the glutes. Have a seat on the roller or ball depending on which provides the intensity you need and roll over your glutes, the big muscle of your buttocks. Identify the tightest spot(s) and extend your leg and hip out fully, then bring your knee to your chest, bending your hip as much as possible. 10 times each tight spot. Take a walk and enjoy how amazingly free, open, and loose you feel!

5. FOAM ROLL INNER/OUTER QUADS

The same can be done on your inner and outer thighs (adductors and IT bands, respectively). One thing to note about the outer thigh, the IT band, is that when you assess where it is tight, you’ll notice there’s a band of extremely tender tissue between the iliac crest of your hip and the outer side of your knee, next to your shin. This is your IT band and you shouldn’t roll directly on it because it isn’t a muscle, it is a piece of connective tissue. The IT band actually sits on top of your outer quad and over time, due to overuse or underuse, becomes somewhat stuck to that outer quad muscle and reduces mobility, pulling on your back, hips, and knees.

You want to roll right in front of the IT band with a roller and do those leg extension movements, then take a softball and roll out the back of the IT band, with the same motion, while seated. For best results, comb along the IT band, front and back, all the way from your hip to your knee, performing extensions of the knee throughout the entire “combing”. This one hurts quite a bit but bear with it, the results are profound!

There are a couple other foam rolling techniques we will cover in future blog posts or by request, but for now, start doing these consistently and watch your mobility, recovery, and any chronic pain improve dramatically!

While it would be beneficial to do these every day, realistically I only do these about twice a week. Once leg day and maybe another day of the week. These are great but as a busy fitness professional, I don’t always have time. Most of us lead busy lives and don’t have time to do all of these every time, so initially for about 2-3 weeks it would be great to do these every week, then maintain with once or twice a week. If not, once or twice a week should be fine.

However, the next few warmups I talk about are 100% crucial to do every single time before you lift weights. There have been times I’ve been in a rush and every single time I neglect to do these, something hurts, back, knees, shoulders – ever since I learned how to warmup properly I can never go back to working out without a full and proper warmup. The same applies to my trainees, I won’t let any of my clients or athletes start their workout without a proper and full warmup of the following exercises, because it is my responsibility as a personal trainer and professional fitness coach to ensure those who I train are always optimal, always have the best workout possible, and never get injured even when we push past their limits.

6. FOAM ROLL UPPER BACK

One of my favorites is the upper back opener. Roll out your upper back with a foam roller a couple times to get some blood flow. Once that feels good, pause at the lowest spot of your upper back, right before it becomes your lower back. You will find the roller between your lower back and your shoulder blades. Pin this spot down with the roller, anchor your buttocks on the ground, put your hands behind your head, and slowly bring your head down to the ground without letting your buttocks rise off the ground. Try to touch the ground if you can, and repeat this motion 10 times.

On the 10th time, stay at the bottom with your head as close to the ground as possible, and perform 10 side bends, bringing your elbow towards your hip, then switching sides, performing a side to side motion.

Last, we perform a twisting motion in which we bring one elbow to the sky and the other to the ground, again 10 times!

Stand up afterwards and you might feel a little bit taller, your upper back is open, and your spine is in line! This is crucial because you will now have a safer back position on squats and deadlifts, and a safer/more optimal shoulder position on bench and overhead press. We spend hours sitting slumped over every day and this helps overtime to correct it!

7. BANDED SHOULDER STRETCH #1

Next up: the band shoulder stretch. When I was training for San Diego’s largest open powerlifting meet back in 2017, I experienced injury after injury from going too heavy too quick, pushing past my limits, but never stretching or taking care to rehab and prehab my body. The first thing they taught me is the band shoulder stretch, pictured here:

This can also be performed with a doorway if you don’t have a band yet, or with the side of a squat rack. Start by grabbing the band/doorway/squat rack/anything you can grab onto and lean back with your hips, stretching your back. From there, alternate stepping back as far as you can with the left and the right foot 10 times, you’ll feel your back stretching different angles.

From there, cross one leg in front of the other 10 times. Lastly, bend forward, reach your hand and your head under your arm as far as you can, twisting your torso as much as you can, then stand up straight and reach back as far as you can, do this 10 times. You’ve now mobilized your back in all planes, forward and back, side to side, and twisting!

8. BANDED SHOULDER STRETCH #2

Now, grab the band and face away from it, or grab the top of a doorway, pull up bar, or squat rack, and bring your body forward until you feel your armpit stretch and your shoulder blade rotate back. If you feel any pinching, change the direction your hand is facing to remove the pinch. From there, same deal, alternating steps forward 10 times, crossover the leg 10 times, and reach/twist 10 times as far one way and as far the other way as you can. Your shoulder blades are now back and your rotator cuff is mobilized.

9. QUAD BUSTER

Finally, a stretch one of my clients calls the QUAD buster!!! This stretch will absolutely destroy your quads the first 2-3 weeks you do it and you’ll need multiple breaks between reps/steps, but then it becomes easy and you’ll barely feel it at all in the quads. It’s a workout and stretch in 1! As one of my clients once said.

This one is a little bit technical. Take a band and fasten it between knee and hip height on a squat rack or pole. Put the band right under your pelvis so you can sit back on it. Walk back so it can support your weight and sit so your hips are below your knees, hold the band next to your hips so you don’t fall, and get your spine as vertical as possible, perpendicular with the ground.

From there, we shift our weight/hips forward and back, keeping our heels and toes down. Try to point your toes completely straight and not in or out. You’ll feel your hips stretch.

After 10 weight shifts forward and back, go side to side 10 times.

Finally, read this next part carefully because most people even working with a professional fitness coach get this wrong the first time. Take your elbow and put it on the inside of your thigh, right on the inside of your knee, and push off it, keeping your foot down. Use that push to extend your opposite arm straight back, reaching as far back as you can, and using the push off your elbow on your knee to get further back, then once you reach end-range, reach as high up as you can with that same arm that just reached back. You may hear your back pop and it’s going to feel amazing! Do these 10 times, stand up and enjoy your new hips. They’ll feel amazing!!!

Alright, at this point your shoulders and hips are 90% fully mobilized, which is a lot better than the 0-10% most people mobilize in their warmup. Some people warmup as well as 20-30%, but rarely do I see anyone warmup this thoroughly. There are many other stretches to get that last 10%, and if you have a specific injury or mobility impairment/postural distortion, you will need additional stretches/exercises. If this is you, hire a knowledgeable fitness professional, either a personal trainer, fitness coach, or personal fitness trainer with certifications in either corrective exercise, or with a physical therapy background, for specifics. At Iron Orr Fitness, you can find trainers with such certifications/backgrounds.

Finally, if you spend more than 30 minutes a day sitting, which I could easily bet you do, I’d recommend doing 10-15 hanging leg raises to take your pelvis from a position of tilting forward, to a position of neutrality. This will activate your core and ensure that it stays active while you lift. For more info on how to keep your core active during your lifts or how to do more stretches, see our future blog posts!

Iron Orr Fitness is extremely proactive about ensuring that our clients use optimal form and stay injury free. One of the greatest benefits of investing in a personal fitness trainer is getting a much better quality of workout and seeing significantly better progress than if you worked out on your own, and one of the greatest values we can offer is a proper warmup and proper form!!!

Unfortunately, a lot of people, including trainers in many gyms I’ve been to, neglect performing a proper warm up before having their clients and athletes do exercises that can be dangerous if you don’t warm up properly after a day sitting in front of the computer in the office (or after training hard for weeks on end, to offer the other end of the spectrum). This is why at Iron Orr Fitness we hold 2 hour meeting every single Friday for the entire time they work at Iron Orr, as well as weekly 1-1 meetings to continuously learn more and more about training and customer service.

What if you don’t live in San Diego? That’s ok, we can still teach you – we can communicate online, and it all starts with learning how to warm up properly from this blog post!

Thank you, leave feedback, and stay tuned for more amazing content from Iron Orr Fitness, San Diego’s Team of Top 5 Best Personal Trainers, Voted a Top 5 Best Personal Training Business in San Diego, new blog posts every other week!

Welcome to the Iron Orr Fitness Blog!

In this post we’ll introduce you to our background and our founding principles.

Moving forward, we will be blogging about things that matter to your fitness goals! Fat loss, muscle gain, strength training, workout plans, mobility, flexibility, and pain relief! Our trainers will be writing posts for you based on their specialties. Keep your eye out for a new post every week! We trust our posts will help you take your fitness to the next level.

To kick things off, here’s our FIRST blog post – written by the founder of Iron Orr Fitness, Justin Orr.

Welcome to Iron Orr Fitness! Our company’s story is truly unique to the personal training industry — and our customer service is the best in San Diego.

This didn’t happen by mistake. We built our company based on your needs and expectations, not ours…and we did this for a reason. Trust us, you’ll love OUR STORY!!

OUR STORY

Our founder Justin Orr experienced first-hand why putting clients’ needs and expectations first and foremost is the most important thing in the world of personal training.

In the late 1990’s and early 2000’s, Justin was traveling around the world, working hard, setting goals, and competing on a world stage.

Training with one of the world’s best personal trainers at this time was in particular a life-altering experience for him. An experience that you might not expect — and one that changed the way he thought about the personal training industry from that point forward. This experience was the catalyst for why he started Iron Orr Fitness.

Following a career through Notre Dame Football and the US Bobsled Team, ultimately, Justin moved back to San Diego and started Iron Orr Fitness based on THIS experience.

For over 14 years, not only has no one ever been injured, but this business was built on principles which ensure all clients enjoy the experience while getting lasting results.

Iron Orr Fitness was built upon these principles:

A GROWTH-ORIENTED MINDSET

When you work with an Iron Orr Fitness Trainer, your needs and concerns will always be welcomed and received. Our culture reinforces your needs while maintaining and promoting an overwhelmingly positive working environment FOR YOU!

We are a growth-oriented business – both for ourselves and for our clients.

Our environment is conducive for you to push past your perceived limits, go to places you didn’t think you could, and get results fast while enjoying the entire process!

Whether you’re just a beginner and do not know how to lift weights, or a budding superstar — we design a personalized program just for YOU!

A CLEAN AND MODERN FACILITY

Iron Orr Fitness runs from San Diego’s complete state-of-the-art facility.

This is not your average gym – this gym is clean! With a full-time cleaning crew that cleans the entire facility twice a day, and a monthly tech crew to maintain all equipment, we care for the facility as much as we care for our clients.

Initially ran by Roger Stewart of Zenergy Fitness, Iron Orr Fitness Owner Justin Orr took over in 2004. From multiple squat racks, dumbbells all the way up to 150 pounds, and all types of cardio & weight machines – the facility is regularly updated with new equipment. On top of that, Yoga, Pilates, and Zumba classes offered free to clients!

ADVANCED MOBILITY & ACTIVATION TRAININGS

Have you heard?? Sitting is the new smoking!! We are all sitting more. We sit at our desks at work, we sit at home on the couch or chair, we sit in our car, we sit to eat breakfast, lunch, and dinner. WE ARE ALL SITTING WAY TO MUCH!! At the same time, more and more fitness programs are swinging the pendulum to the opposite end of the spectrum and becoming more ballistic, violent, and focused on fast abrupt movements that can cause short results long-term injuries at the same time. At Iron Orr Fitness, we know our clients are coming to us from a sedentary lifestyle. That is why we “open you up” when you come to us.

We use Adaptive Body Work (ABW) to release tight muscles, relieve long-term injuries, and realign your body prior to exercise. Iron Orr Fitness Personal Trainers studied Adaptive Bodywork under the one and only Mr. Ron Arbel. You can find more about Ron and Adaptive Bodywork here.

This method has proven to not only get people out of pain but to exponentially increase their capacity for exercise.Who doesn’t want to let all the tension go after a long day at work? What if you’re an athlete? Wouldn’t you like to train hard every day without feeling tight and sore? This is what ABW does for you. It means you can get to your fitness goals faster and safer, and feeling more energetic, alive, and more confident through the entire process. ABW bridges the gap between your sedentary lifestyle and the body you want to be proud of!

UPLIFTING CULTURE

Imagine walking into a positive, friendly, and welcoming gym where we all support you and your fitness journey – and everyone knows your name!

Our team holds weekly meetings to make sure our clients and customers are happy and fulfilled while training with us. With every one of our staff members dedicated to you and your success, you’ll feel welcomed and encouraged each and every time you walk in the door!

It is our mission to have you leaving every workout feeling like you just won the World Series!

You don’t have to take our word for it! Take a look at what our happy customers have to say->

Take the Leap of Faith: INVEST IN YOURSELF TODAY!

Our complimentary, no obligation consultation is the best way to start today! When you set up your consultation, you’ll meet one of our world-class trainers at our facility. Your trainer will help you hone-in and determine YOUR fitness goals, find your baseline body composition test, and even do a 20 MINUTE complimentary floor workout (fun and low impact) to help you find out and determine YOUR NEEDS and concerns — and which training package FITS YOU the best.

Stay tuned for more blog posts to come every week!

Next week’s post will be about your mobility checklist. Not sure what that is or why it matters? That’s okay! That’s what the post is for!

We look forward to meeting you and starting YOUR journey today!

-Team IOF

Take the First Step. Let’s Achieve Your Goals!

Want to read more before making the commitment to becoming your best? Check out more blog posts!