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Category Archives: Fitness

Physical fitness is an ancient trend that was a part of the job description for soldiers and gladiators; for the active, globetrotting men and women of today, being fit is more about embracing a healthier perspective on life.

The rigors of daily routines, and other responsibilities, take a toll on the amount of time one finds to devote to oneself and fitness regimes. One essential form of fitness regimen that is especially beneficial, as it prepares one for the daily grind, is functional training.

The best way to learn functional training is through an experienced professional. Personal Trainers San Diego at Iron Orr Gym, a reputable establishment, are certified to assist people interested in this discipline of fitness workouts.

What is Functional Training?

Every person that has an active lifestyle; be it at home or at work or a combination of both, needs to have an exercise routine that targets the sets of muscles used on a regular basis, to strengthen them, condition them against injury and keep them prepared for the challenges that each day brings.

Functional Training exercises are an amalgamation of activities such as weight-lifting, movements in a compound manner utilizing multiple joints, and also in different planes of movements. These techniques train the muscles to work systematically and in a synchronous manner which has the added benefit of strengthening and stabilizing the core.

Unlike the traditional methods of fitness and weight training which focus on a particular muscle set such as biceps, chest or glutes, etc., functional training concentrates on patterns of movements that replicate activities from a real-world scenario; strengthening one in a way that makes daily activities comfortable and feel natural to perform.

How does it Benefit a Person?

Functional Training exercises find their origins in professions related to rehabilitation. Patients recovering from surgery or injury undergo physical therapy, which is essentially functional training, to regain their lost strength through the imitation of movements that one might need to perform in their daily routine; hence, hastening their recovery.

There is a multitude of benefits to be gained from functional training, the important few are explained as follows:

Core Muscle Strengthening

It is called the core muscles for a reason, as all the parts of the body depend on these muscles for strength and support. Having a strong core is vital for the protection of the organs and the central nervous system, besides the added perks of increased stability, stronger and pain-resistant back, and an improved posture.

Most functional training exercises include the core muscular structure in their execution. These exercises are crucial for stay-at-home women, especially new mothers, as they have to lift kids, and other heavy objects like groceries; and being out of shape due to periods of low activity can take a toll on overall muscular strength, leading to injuries in case of overexertion.

Functional training targets these issues in the core by enhancing the stability, strength, and endurance through exercises that replicate the movements of everyday work, allowing for the more efficient accomplishment of work. Women can avail these benefits; also, at the comfort of their homes, through the enrolment under a Female Personal Trainer San Diego or at the Iron Orr Gym in San Diego.

Reduction in the Risk of Injury

The human body is marvelous in its creation such that it can compensate for weakness by distributing the stress or load faced on one side to the other symmetric side of the body. This is a gateway to unwanted and unwarranted injuries that create roadblocks to an efficient work schedule.

Functional training combats the likelihood of injuries, due to strenuous activities, by transforming the body to cope with physical stress in a more effective manner through an exercise that mimics patterns of motion that a person is habituated to in terms of daily exertion.

This training not only strengthens and conditions muscles but also the soft tissue ligaments and tendons that surround and connect muscles to bones. Toughening these connective tissues is crucial as they are the most likely to be injured during bouts of overexertion.

Minimization of Joint Pains

Functional training is a blessing for those who suffer from frequent joint, muscle, and back pain. Through the exercise, one trains their body in a multi-directional pattern which induces stretching and flexing that fortifies joints and muscles, especially those of the back and spinal cord.

The body performs its own miracles by healing through regeneration. This is the same process that builds a muscular physique, albeit not at such an intensive level; as the goal is to strengthen the muscles and joints, in concern, through wear and tear at a diminutive scale.

However, any new form of exercise, previously unknown, should not be practiced without the supervision of an expert. Primarily when used for the treatment of joint pain; self-treatment is highly risky and could lead to complications.

There is, after everything, a beacon of hope that is helping people get back on their feet, and those are the Personal Trainer San Diego. These certified professionals are prepared to train a person of any age or gender in functional training; mainly from the comfort of their own homes.

Evolution of Fitness Level

Functional training, unlike traditional strength training, has the unique effect of making one faster besides just the development and fortification of muscles and joints. Through meticulous repetitive action, the body is conditioned for prolonged periods of activity and can also summon agility and dexterity when required; making one the envy of their peers, those who have not yet embraced the rewards of functional training.

Speed is not the only perk that’s savored. The emphasis placed on a plethora of movements ensures that the body achieves a significant boost in terms of flexibility and coordination. Working the body in its natural range of motion, coupled with resistance supplementing the mobility, results in augmented coordination and overall flexibility.

The involvement of a myriad set of muscles during functional training leads to the incorporation of stabilizers; a group of multiple small muscles, the responsibilities of which are to support the larger muscles in movements combining various planes of motion. Training these muscles further improves the strength of a muscle set and also works on maintaining balance, which also imparts a good posture; a must in the WFH times of these days.

Knowing Your Own Body

The fundamental aspect of functional training is that through the journey of developing a fit body, one also experiences a mental workout. The techniques utilized while training require one to focus on their body’s requirements as it conducts its role as gym equipment, providing resistance to each movement.

Once beyond the initial training phase, instead of relying on external input, one should be more in tune with their physical being and be responsive to its needs. Acquiring the instinct that advises on the best course of action with respect to comfort, posture, range of movements, the intensity of exercise, etc. This instinct is an amalgamation of many esoteric sensing abilities of humans; mainly, proprioception, which is an ability to judge one’s orientation to their surroundings.

Functional training has the added advantage of offering adaptability to suit the level of fitness of the trainee. Even if one is a beginner at working out, the low-impact nature of this training safeguards one from injuries by placing minimal stress on the joints or any other part of the body.

This makes functional training ideal for older adults, assisting them in maintaining good health of joints and staying nimble throughout life; and the best place in San Diego Fitness related is the Iron Orr Gym. They are the specialists in functional training and they provide San Diego Personal Trainer to serve your every need related to fitness.

Conclusion

The rat race of this day and age has made us all slaves to money. Nevertheless, we are not slaves to our fate of leading a life in poor health. Desk jobs and TV screens might have slowed us down, but just a little change in lifestyle and devoting time to activity can make a big difference in the long run.

It takes a drastic event, like an accident, such that when it crumbles a person’s ability to move, they have to learn to walk all over again; known as rehabilitation. Instead, it is better to “pre-habilitate”; to prepare oneself for all eventualities in life through a little hard work and dedication; to achieve the strength in our bones and our muscles and our joints, so that they may never fail us when we most need them in life.

Having a healthy and strong core is the key to acing every physical activity and living a fit daily life. It helps you hold your body upright while you are conducting your day-to-day activities.

Core strength helps you achieve the right posture, prevents you from experiencing back pain, and resultantly you can move around with more ease.

All personal trainer  San Diego lay enough emphasis on core stability and strength before you can advance towards accomplishing other goals. People often think that one who is physically fit has enough core strength, but that may not always be the case.

There are many people who have the best body and can do planks and sit-ups like a pro and yet do not have a strong core. If you have a weak core, your body will display signs, and you must learn to read these signs and work on them.

Here we have compiled the 8 signs that you must detect at the earliest and start working towards rectifying your core strength.

8 Signs That You Have a Weak Core

Pain in the Lower Back

Lower back pain is one of the most obvious signs of a weak core. This could cause you to incur injuries at the slightest. A strong core provides better support to your spine and prevents injuries. Moreover, you could develop a swayback posture causing discomfort and pain.

To ease your pain, you can:

  • Start by beginner’s core strengthening exercises
  • Keep a check on your posture while standing or sitting

Balance Issues

A weak core could result in poor balance. Your core muscles are responsible for stabilizing your pelvis. Having weak glute muscles could affect your balance to a great extent. Although it is difficult to detect this sign in normal circumstances, it is a very common one.

How to Fix it

  • Pilates is a great way to build balance and core strength
  • Balance it with a whole-body strengthening system

Slouching

Maintaining a good posture can be very difficult unless you have a strong core. Slouching is so natural that you might not even notice you are doing it. People are so used to slouching that they find it difficult to maintain the right posture for more than a couple of minutes. But if you manage to build a strong core, it becomes much easier, and with time the right posture becomes a comfortable one. You can try the following to keep yourself from slouching besides the right kind of exercises:

  • Assume a straight back and meditate for 20 mins every day.
  • Keep a check on your posture
  • Make sure that you indulge in stretching exercises in between your work hours.

Lose Belly

Having a taut belly is a sign of a toned core. It shows your strength besides being appealing to the eyes. Weak core muscles will have you sagging towards the ground. You can:

  • Start with some toning exercises
  • Yoga is a good option for beginners.
  • Go for a brisk run every day.

You Find It Difficult to Stand Up From a Squatting Position Using Your Core

Performing squats can often be painful and difficult for people with a weak core. Unless you have a strong core, you will have difficulty standing up without using your hands. You might also break the bend and hurt yourself. There are no shortcuts, and you must:

  • Get into the habit of regular workout sessions to strengthen your core.
  • Not get into vigorous exercise right away.

Sagging Spine

Try lying down on the floor, keep your hands beside you, and see if you can lay straight for a while without feeling like your spine is sagging downwards the ground instead of maintaining a straight line.

 This happens when your core is not strong enough to maintain a posture and give in to the slightest gravitational pull. It could also pave the way for several spine-related injuries and diseases.

You Find it Difficult to Conduct Everyday Activities that Demand Strength.

Several everyday activities require you to put on strength. While some may perform them with ease, some find it extremely difficult and might injure themselves doing the slightest of the jobs. Not being able to do these tasks is a major sign of a weak core, and one must take this hint quite seriously.

Difficulty in Walking Upright

You may not have noticed how you walk, but if you pay attention to your posture and how you move, you might discover the truth about your core strength. A person with a strong core walks without swaying their hips or upper body.

 As we already mentioned, when your core is not strong enough, you will find it difficult to balance while walking. It will also make you assume the wrong posture when walking. Resultantly you cannot walk upright.

Fixing the Weak Core Problem

The above-mentioned 8 signs are not to be ignored, and if you can trace more than 5 signs in yourself, it is time you hire a San Diego personal trainer and get into a systematic training regime. Know how to fix your core easily.

Core Strengthening Exercises

To get you started, we have made a list of exercises that every Gym in San Diego swears by:

  • High plank
  • Reverse crunch
  • Bird dog crunch
  • Glute bridge
  • Superman pulls
  • Plank knee crosses

Do the Exercises Correctly

When a workout is done wrong, it can further harm your posture and core. Therefore, it is best to get one of the personal trainers in San Diego who will help you get the right exercise and ensure the best success rate.

Maintain a Regime

You must be consistent in your workout regime. Do not give up easily. It is going to be quite difficult the first 7 to 10 days, but with time you will get used to it and thank yourself.

Maintain a Healthy Diet

Remember that you will be putting your body under enough physical strain. To recover from it and also to support your goal your body needs adequate nutrition. Make sure that you follow a healthy diet and get 8 hours of sleep. Always consult with a fitness trainer san diego or wherever you may be to ensure you are following the best protocols.

Insulin is a very important hormone that your pancreas produces. It serves a variety of purposes, including allowing your cells to absorb sugar from your blood for energy.

Chronically high insulin levels, also known as hyperinsulinemia, can cause excessive weight gain and major health concerns such as heart disease and cancer.

Learn how to recognize and control high and low blood sugar levels so that you can prevent medical emergencies

Diabetes is a leading cause of 

  • Blindness
  • Kidney failure
  • Heart attacks
  • Strokes

Type 1 diabetes

  • Born with the inability to produce enough insulin
  • Need insulin therapy on a daily basis

Type 2 diabetes

  • Due to chronically high intake of refined sugars and simple carbohydrates (breads, rice, grains, etc.) the body is unable to process the sugar and  type 2 diabetes is acquired
  • Ineffective use of insulin by the body
  • Increased body weight and physical inactivity
  • Type 2 diabetes affects more than 95% of patients with diabetes

Insulin Resistance: What Causes It?

Insulin resistance is caused by a variety of factors, including,

  • Overeating and being inactive
  • High intake of refined sugars (sweets) & simple carbohydrates (breads, rice, grains, etc.)
  • Age
  • Steroid use
  • Poor sleep habits
  • Smoking

Symptoms of insulin resistance

  • A severe case of thirst or hunger
  • Even after a meal feeling hungry
  • Urination is more frequent or increasing
  • Feelings of tingling in your hands or feet
  • Feeling a little more fatigued than normal

Blood sugar levels are affected by a variety of circumstances, including the following:

  • Caloric intake
  • When and how much you workout
  • Where do you inject your insulin?
  • You should take your insulin shots at the same time every day
  • Sickness & Stress

High blood sugar (hyperglycemia)

When your blood sugar (glucose) level rises above the healthy range, you have high blood sugar

Things can help you avoid high blood sugar problems,

  • Check your blood sugar levels frequently
  • Exercise on a regular basis
  • Ensure a good carb intake
  • Raise your fibre intake
  • Stay hydrated by drinking water
  • Control the amount of food you eat

Low blood sugar (hypoglycemia)

When your blood sugar (glucose) level falls below what your body requires, you have low blood sugar

Things can help you avoid low blood sugar problems,

  • Stick to your meal plan
  • Eat all your meals and snacks on time and try not to skip any
  • Your meals should be spaced no more than 4 to 5 hours apart
  • After each meal, exercise for 30 minutes to an hour
  • Before you take your diabetes medicine, double-check your insulin and dose
  • After an insulin shot, avoid taking a hot bath or shower

Foods that keep blood sugar levels low

  • Avocado
  • Cinnamon
  • Garlic
  • Honey
  • Yogurt without added sugars

These lifestyle adjustments are really effective. Consult your doctor for advice on how to get started!!

Exercise is as good for your brain as it is for your body, with benefits ranging from reduced stress to increased self-esteem. There are numerous studies that show how vital exercise is for our health, and it becomes even more crucial as we get older.

Lack Of Exercise Leads To

If you don’t exercise on a regular basis, you run the danger of:

  • Obesity
  • Heart diseases
  • High blood pressure & cholesterol
  • Stroke
  • Increased feelings of depression and anxiety
  • Keep Getting Sick
  • Can’t Focus Properly
  • Overweight or Lean

Psychological Benefits of Consistent Exercise

  • Improves brain functioning
  • Protects against chronic diseases
  • Helps with weight management
  • Improves quality of sleep
  • Lowers depression and anxiety
  • Increases life span
  • Improves balance  
  • Strengthens muscles, bones, and joints
  • Improves heart health 

Benefits of Exercise for Seniors

  • Prevent Disease
  • Improved Mental Health
  • Decreased Risks of Falls
  • Social Engagement
  • Improved Cognitive Function

Exercise Statistics In US

  • 82.1 million people in the United States aged six and above do not exercise at all
  • Overweight affects more than 97 million adults in the United States
  • Due to weight issues, 15,000 military recruits are unable to qualify
  • People with a higher education & money are more likely to exercise on a regular basis
  • During the epidemic, 17% of Americans increased their physical activity
  • On a global scale, the United States is regarded as the 7th most fit nation
  • The number of fitness apps downloaded increased by 46%

Exercise & Mental Health Statistics

  • Exercisers experience 1.5 fewer days of poor mental health per month than non-exercisers
  • 15 mins of running or walking for an hour each day can reduce the risk of severe depression by about 26%
  • After one fitness session, 33% of extremely anxious adults report feeling less stressed
  • Physical activity that is done on purpose can practically cure depression

Decreased Risk of Disease

  • Cardiovascular Disease
  • Stroke
  • Type 2 Diabetes
  • Various Cancers
  • Arthritis

Tips to Stay on Track

  • Find an activity you enjoy
  • Go at your own pace
  • Find a workout buddy
  • Pick the same wake up and bed time of day
  • Pick the same time of day to work out
  • Track your progress on a exercise calendar

Exercise is beneficial to your health; all you have to do is make it a priority and a habit in your everyday life. Regardless of your age, we hope that this will inspire you to be doing some exercise

The deadlift is an essential part of any training regimen, specifically if you want to gain muscle, lose fat, and improve physical strength.The deadlift, as helpful as it is, is a complex activity that can lead to a number of errors. If you are new to deadlifting and in San Diego personal trainer will be easily available. With the hectic work schedule among many in San Diego fitness should always be everyone’s priority.

Let’s go through the top ten deadlifting blunders you should avoid at all costs.

1. You’ve got a rounded back

When deadlifting, avoid round your back as it’s a situation for back injuries and lower back strains and tensions. Practice bracing by inhaling deeply and pushing out against your constricted abdominal muscles. This provides a lot of internal stress to support your back and keep your spine in a neutral position during the lift. 

2. Placing Your Feet To Far Apart

The initial step is to lay a solid base. Setting up your foot position and posture is critical since here is where you start pressing into the floor and driving the force upwards and ahead.

Extending your feet out too wide, as if you’re preparing to do a sumo squat, is a typical stance error. Although certain men and women are naturally built broader, the average dead-lifter should choose a narrower posture.

Start by looking at the barbell. A design will emerge: a rough and spiky area accompanied by a smooth section. The smooth portions of the barbell should be parallel to your feet.

3. Your Neck Is Placed Awkwardly

When deadlifting, it’s normal to evaluate your posture by looking into a mirror. This is excellent, but not when you’re trying to lift a loaded barbell off the floor, particularly during a weightlifting exercise.

Your eye should be maintained neutral if you’re in the midst of a functioning set. It’s important to keep your neck relaxed. Your gaze will most likely be drawn to the ground just a few feet in front of you. Maintain a neutral gaze throughout the action; allow it to organically follow your body.

Perform a few warm-up repetitions without the barbell or weight plates if you’re concerned about technique and posture. You will be able to inspect your shape in a mirror as a result of this.

4. Rubbing Your Knees And Shin

Let’s start by mentioning that a correctly performed deadlift should result in some shin burn. That’s why utilizing a squat pad to protect your shins is a good idea.

The route of the barbell should be straight as you lead it up during the deadlift. You should thrust your hips forward as the barbell approaches the kneecaps. On the way up, the hip thrust will continue to guide the bar over your knees avoiding them from being a speed bump. When reversing the action, don’t bend your legs until the bar has passed them.

5. You’re Not Lowering The Bar Every Time

Despite the fact that many men skip the load or perhaps even miss the floor, each round should begin on the ground. When you bounce the bar off the ground, you get momentum, which makes the lift easier. From the first pull from the floor, you can’t generate the power. Utilize bumper plates if feasible, and lower the deadlift from the top every time. This gets rid of the eccentric part and compels you to start pulling from a complete stop.

6. Curling Or Dragging Using Your Arms

When you’re dead set on getting that barbell off the floor, it’s convenient to enlist the support of your arms. The issue is that using your arms increases your risk of shoulder and bicep injury while reducing the stress on the muscles that matter: the hamstrings and glutes. If you are unable to raise the weight with the appropriate form and notice that your arms are performing some of the efforts, reduce the weight.

7. Your Torso Is Far too Straight

The deadlift isn’t the same as a squat. It’s an entirely different type of motion and workout. The ‘hinge’ is the essential motion of the deadlift. With a heavily weighted hip extension, you may train the hamstrings and glutes. Bow your torso over the bar with your back straight, right from the initial position.

8. Avoid Moving Your Hips Much

As previously stated, engaging the hips forward is critical for bringing the bar over the knees and stopping at the top of the motion. A mistake you wouldn’t want to do is push so hard into the barbell that your back starts to round. Certainly, glute stimulation is crucial, but there is really no proof that slamming your hands into the barbell hard would result in more activation.

9. You Forget To Improve Your Grip

You won’t be able to advance in your deadlift if you have a poor grip since you won’t be able to complete the necessary sets and reps. What can you do to keep your grip from deteriorating? Improve the strength of your grasp.

You’ll notice that having a solid grip enhances your effectiveness in all of your activities, not just deadlifts. Thick bar training, alpha grips, and grip-focused workouts are some of the ways you may utilize to improve your grip strength.

10. You’re Not Working With The Right Materials

While we recommend doing the deadlift in its most natural state, there are some items of training equipment that may actually shield you and improve your productivity. You can access any of these items at any Gym in San Diego.

  • Use a squat pad to prevent your lower leg from bar burn,
  • Use a weightlifting belt that provides a barrier for your abdominal muscles to press against during the deadlift,
  • Use an abdominal mat to support up the weight plates and safeguard your floor,
  • Use wrist support that focuses on the wrist, such as lifting straps, and allows you to continue lifting the weights even if your grasp has failed.

In case you are new to this equipment, never hesitate to approach the personal trainers San Diego to know the correct way to use them.

Bottom Line

Get a personal trainer San Diego, who can help you out with your fitness regime. In case you are looking for a female personal trainer San Diego can offer you the best one. Now that you’re conscious of all of these blunders, focus on your technique and you’ll discover that deadlifting becomes far less risky and far more enjoyable and productive

A strong and dynamic core is the dream for every fitness freak out there. There are many ways to build a strong core and even achieve the much desired six packs abs. But you must be strategic with your workout. Just planks or crunches cannot help you get what you are looking for.

Every personal trainer San Diego recommends that you undertake a group of effective exercises to work your core. In that way, you are not straining your body with the same exercise over and over. 

With a plate of balanced exercises, one makes sure that besides the core, other little yet significant muscles are also getting worked up. Selecting the right exercise is of utmost importance. Do not blindly follow any regime and come up with an arbitrary set of exercises. Look for ones that will work your core and target muscles like:

  • Obliques
  • Glutes
  • Rectus abdominis
  • Transverse abdominis
  • Erectors

All these muscles come together in giving you strength and the best shape possible. A stabilized core is a blessing to your entire body.

Whether you are an athlete or a model, a strong core serves everyone fine. That is why every San Diego Personal trainer emphasizes these exercises. If you are still trying to get that abs and not sure which exercises will work for you. We have compiled the best exercises that will suit almost everybody. Therefore, without further ado, let us look at them individually.

Planks

Planks are a basic exercise for any ab strengthening regime. It is even recommended to people who are just starting to focus on the core. Thus, it is not very difficult but there are different kinds of planks and as you go about exploring them, each will create more tension and become more challenging.

However, make sure that you do not start with the one that is the most rigorous. If you are confused about which one to choose, you can always ask a male or female personal trainer San Diego and get the best suggestion.

Here is how you do a simple plank

  • Face down the floor with your toes and forearm touching the ground.
  • Make sure that your elbows are proportionally under your shoulders and not wide apart.
  • Derive strength by engaging the abdominal muscles.
  • Draw your navel toward your spine and keep the torso straight.
  • Keep your body rigid and do not sag.
  • Hold the position for 10 seconds.
  • Release
  • Increase the hold time gradually.

This is the simplest way to plank but there are several variations that your San Diego fitness trainer might introduce to level up the challenge. Some of the other planks are:

  • Elbow plank
  • Knee plank
  • Side plank
  • Plank with arm up
  • Side to side plank
  • Plank walk down
  • Plank jacks

These are very similar to your basic planks but only more testing for your body.

Hollow Hold

The hollow hold is an essential position for athletes. It is very efficient and can help you achieve the right core strength and the correct posture. The idea behind this exercise is to flex your abs. Despite being a somewhat tough exercise, it will not take much time to master. 

This is how you can perform hollow hold:

  • Lie on your back and lift your feet on the floor
  • Bend your knees at a 90-degree angle.
  • Squeeze your abdominals
  • Pull your ribs towards your pelvis
  • Keep your back gently toward the floor and keep your legs up in the air.
  • Slowly lower your leg off the floor and return to the first position.
  • Repeat.

Pallof Press

Pallof press helps you build your core muscles with the help of a band or cable. The strength comes from pulling the cable or band. You must brace yourself before pulling it and stay kept in the position. You can also make this exercise tougher by kneeling on your knees.

Dragon flag

The dragon flag is an advanced core exercise responsible for great core strength. There are several benefits related to this exercise.

Follow the given steps to perform dragon flag

  • Lock your arms in an overhead position. It could be on a bench or just grip some stable object overhead.
  • Contract your torso and pull your legs up like you would in a reverse crunch.
  • Maintain a rigid body and do not bend your hips.
  • Pointing your toes will help you maintain proper body alignment.
  • Lift your legs completely.
  • Now, slowly lower your legs without any body part touching the bench except the upper back and shoulder.
  • Let your hips be suspended just over the bench.
  • Repeat as possible.

Gator Rolls

If you know and have mastered your hollow holds, you can take it a level higher with gator rolls. This is a favorite of personal trainers San Diego.

And this is how you do it:

  • Get into a hollow body position.
  • Raise your arm over the head to roll over.
  • Squeeze your core and glutes
  • Switch the arm after rolling over.
  • Begin a new set.

Russian Twist

Russian Twist effectively builds your shoulders and core. It helps with rotational movement and can be a great workout for athletes. It may look simple but requires a lot of support and strength. Every gym in San Diego will have at least a couple of members who absolutely love Russian Twist.

The best way to do it is:

  • Keep your knees bent and lift your feet from the floor.
  • Root into your sit bones.
  • Straighten the spine at a 45-degree angle so that it makes a V-shape with your thighs and torso.
  • Reach out your arms and clasp them together.
  • Repeat according to your level and strength.

Working out with random exercises has never helped. Thus, focus on what you wish to achieve and which muscles you want to target. And accordingly, come up with a regime.

A toned core is one of the most common reasons why people wish to join a gym or indulge in a workout. While it can be taxing and time-consuming, it is worth the dedication. If you too want to have a great body and improve strength, try these exercises out to see incredible results.

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🔥