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Category Archives: Fitness

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!

Coronavirus or COVID-19 as it’s scientifically referred to, has engulfed the globe infecting and killing at will. It has put a complete stop to our daily routines, sent almost every working American home, and emptied our grocery stores. 24-hour news coverage has Americans glued to the TV in anxiousness while they still try and get work done. All restaurants, bars, and social gatherings have been shut down, with an even greater lockdown lurking in the future. Did I also mention the kids are all home from school too? That must make things easier. If you’re not on Spring Break in Florida, you have probably done the decent thing and stayed home. It has only been a week since America has essentially shut down and I bet you are getting a little stir crazy with all he aspects I just mentioned. Here are 5 ways to keep yourself from going crazy during the Coronavirus lockdown.

1. Concentrate on Your Work, Not the TV

 

As I mentioned, most Americans have been sent home to work. At first you may have cheered about the decision. Fast forward one week and people are complaining. The constant battle between turning on CNN and actually getting some work done is hard for some people. I mean, who could actually care about work when there is a global pandemic gong on outside? It may be hard, but when you are working from home, turn off the news. Not only will the silence ease your anxiousness, you will actually be able to concentrate on your work. I’m willing to bet the news will still be playing when you finish work and working hard will make those hours in your house go by in a blink of an eye.

2. Start a House Project

People always say they wish they had more time to get things done around the house. Well, now you do have the time! Build that mancave you have always wanted or assign the family different projects around the house. Not only could it be fun and creative, your house will be clean and your mind off the time!

3. Go on a Walk/Jog/Run

There has been a lot of misinformation out there on the Coronavirus, but one piece of information coming out has stayed consistent. You can go outside, just don’t go out of your way to be with groups of people outside your household. A long walk by yourself or with someone in your household is completely fine. In fact, its needed! Your body still needs to get the required vitamin D levels. Whether that’s through sunlight or supplements doesn’t matter, your body needs it. In extreme cases if you don’t get enough vitamin D you can start to develop Winter Depression, which is the last thing you need during these stressful times. Get outside for your bodies needs and for your sanity!

4. Binge Watch TV Shows

This isn’t the most recommended way to pass the time because there probably is something more productive you can be doing. But, if you are an overachiever and have done everything, then you deserve this. Streaming services have taken over the television industry. I don’t know why people even have cable anymore. Netflix, Hulu, Amazon Prime, among others, pump out more content than any one person can watch in years. I consider myself to be up to date with most shows and yet there are still some I have not heard of or seen. It would take 10 Coronavirus pandemics for you to watch every Netflix show. The point is, there is a ton of great shows on streaming services. If you complete all your responsibilities and have noting else to do, plop yourself on the couch and dive into the black hole that is binge worthy TV shows.

5. Workout at Home

Many live in apartment complexes and don’t have the biggest space to workout, but for those of us that do, or have a gym in the apartment complex, this is a great way to keep your mind sane while also keeping your body in shape. You don’t need fancy equipment or a juice bar to get a good workout. Realistically, you just need to get your heart rate going and your muscles working. There are a number of exercises that need no equipment or even just a simple household piece of furniture to complete a workout. If you find yourself overeating because of stress or due to being next to the food all day, maybe it’s time for an in-home workout.

Iron Orr Fitness is offering in-home workouts you can do from the comfort of your home. Whether you have your own in-home gym or a few pieces of furniture, we will be able to give you a workout tailored specifically for you.

 

Not only will you receive quality workouts, you will get an invitation to our exclusive Facebook group. Here, you will receive premium content including:

  • Live Workouts
  • Meal Plans
  • Workout Community
  • Encouragement during these tough times

And answers to any questions you may have!

Don’t worry about being cooped up any longer.

Join our fitness community today!

We were voted BEST PERSONAL TRAINERS IN SAN DIEGO 2020 by San Diego Business Awards and rated BEST GYM IN SAN DIEGO 2019 by Expertise.  We only hire Elite Certified Personal Trainers in San Diego with varying levels of experience in athletics from the Olympics, Professional, Collegiate, Competitive Power Lifting, to general fitness.

Achieving one’s fitness goals is easier said than done. And the way things are right now, particularly the lack of accessible gyms, only makes it a double-whammy for everyone.

That said, it’s definitely high time for you to start looking for alternatives to ensure you will achieve them. No buts.

What’s good is that certified online personal trainers pretty much offer a ready solution to these challenges. It’s not so much about the benefit of being able to do things remotely as well.

We will prove to you just how online fitness instructors can actually help you achieve your goals with results that will exceed your expectations. You can learn how to do just that by taking the time to read these facts.

  • YOU WILL GET BETTER PROFESSIONAL GUIDANCE. 

One of the most compelling reasons why you should consider an online personal trainer is that they often offer way more support and consultation with their services.

They often have a ready, systematized way to give you answers to your fitness questions. Most even help you set up your goal and make your workout plan as personalized as possible.

Furthermore, you’ll soon find out that, more often than not, they really help build your confidence and motivation better. And most of this advantage can be attributed to the open and accessible communication platforms that online personal training services develop and utilize. 

  • THEY OFFER PLENTY OF LEEWAYS TO SCHEDULING YOUR WORKOUTS. 

This is a crucial fact because a lot of people end up with workout schedules that they have to adapt to, instead of it the other way around, which is often the most preferable route to take.

Why? Because, this way, you will be working with a schedule you know you are comfortable with. Not only will this raise your motivation to work out, but also makes sure that you will be in your best state once you perform the workouts.

We often overlook our preferences when trying to achieve our fitness goals, since we adopt the thinking that we have to be the one to adhere to set schedules.

However, it only leads to us being forced into a schedule that doesn’t really fit us and our lifestyle. It does not take into consideration the fact that we have other responsibilities.

Online personal training does not force you into doing that simply because of its general flexibility not only when offering fitness services but also in setting workout schedules. 

  • YOUR TRAINER WILL ALWAYS BE ABLE TO COMMUNICATE WITH YOU.

We often overlook communication as a primary key to the success of personal training. Just think about it, how else would the personal trainer be able to provide adequate professional help if they will only be able to talk to you every time you meet face-to-face?

How will he be able to keep track of what you are eating at any given time? How will you be able to reach him during a time when you are struggling with your goal?

Such hurdles can easily be overcome in online personal training because there are practically a plethora of platforms and services you can use to ensure optimal communication.

It can be a simple text or a Skype video call (even better in our opinion), and your trainer will immediately be able to respond to you. We can’t assert enough the importance of communicating with your trainer at the right time because it could mean the difference between quitting and continuing on.

  • YOU GET MORE ATTENTION THIS WAY, TOO.

And what could be more motivating than a personal trainer that can give you more attention?

Online personal trainers actually take the initiative to keep in touch with you on a regular (if not daily) basis. A lot of fitness success stories are brought about by personal trainers that stuck to their clients through thick and thin.

This also makes you less likely to have thoughts of giving up or committing a mistake. In the end, personal trainers rely on online methods to achieve this because it allows them to save time and better manage the clients they are currently working with.

It also won’t be a surprise if certain online personal training companies only assign a very limited number of clients to their trainers at a time.

The ready accessibility of each trainer is also crucial to maintaining your safety when doing your workouts as well, because, understandably, demonstrations are not enough to help you perform each workout properly and safely.

That said, it won’t be a surprise if you can freely ask your trainer about any workout that you are having trouble with and get a prompt response in no time. Take note that you will be able to do this anytime the online trainer is available.

  • YOU WILL GET GUARANTEED RESULTS – AND OFTENTIMES THEY ARE BETTER THAN WHAT YOU THOUGHT AT THE START. 

Since a lot of great online personal training services make good use of data acquisition to keep track of their clients’ progress, it is easier for them to reveal to their clients the results of their hardships and overall performance.

You’ll see no shortages of companies that develop their own apps to keep track of individual progress. Oftentimes, weekly or monthly reports are even created to outline the said progress in terms of factors like body weight, fat percentage, reps done for a specific time, etc. The client will get an in-depth look at how his body is improving, in short, and that is arguably one of the best motivations anyone on track of achieving his fitness goals can get.

CONCLUSION

The key to achieving your fitness goals easily is to rely on professional support. Personal trainers would not have gained such great recognition worldwide if they didn’t offer such unique advantages.

And the fact that they serve as a great bridge for people to reach their goals, anytime and anywhere. You just have to be sure that you are working with the best certified online fitness instructors.

The coronavirus pandemic may have all gotten us stuck indoors but that certainly gives us no excuse to just let our fitness progress come to a stand-still. In fact, your fitness is very important now, more than ever.

So, no, you can’t just turn your back on your goals. Now is the time to look for ways for you to be able to continue your road to that chiseled body or, if not, maybe just an overall healthier and slimmer you.

With that in mind, what could possibly be the best option for you, now that most of the gyms are closed or have severe limitations?

Well, virtual fitness classes are definitely in right now for numerous reasons.

We have listed down 5 of the best here, so you’ll see for yourself that there’s nothing stopping you from achieving your goals even in the face of COVID-19’s formidable threat.

1. FIRST AND FOREMOST, THEY SHARE VALUABLE EXPERTISE TO HELP YOU KEEP FIT.

Virtual fitness classes are essentially arranged and recorded similar to live personal training sessions. You don’t have to interact with the personal trainer, you simply have to follow his instructions and pay attention to the demonstrations of each exercise.

Besides that, fitness companies also plan and design their own fitness programs, which are complemented by the expertise and experience imparted by the trainers.

It’s still personal training, after all, and you only get the disadvantage of not being able to communicate face-to-face. Even so, that drawback can easily be overcome by the communication platforms that fitness companies like Iron Orr Fitness uses.

In the end, we can’t deny the fact that virtual fitness classes remain an accessible option for you to stick to your fitness regimen anywhere you are. And you will also always have the peace of mind that you are not just learning from a subpar source.

2. YOU WON’T BE BOUND TO A FIXED SCHEDULE.

Online fitness classes often offer the best flexibility in scheduling your workouts. It’s easier for fitness companies to support people looking to workout simply because they make pre-recorded virtual classes that can be accessed anytime, as long as you have a Wi-Fi connection.

You don’t have to be pressured to attend a specific session whose schedule is not under your control. Rather, virtual fitness almost immediately translates to less stress for people because you get to do any sweat session you want according to how it will fit your daily schedule.

Understandably, there’s no shortage of people working unpredictable hours. Virtual fitness classes simply serve as a fitting option for them to squeeze in those important exercise sessions day in and day out.

Also, most virtual class programs are arranged in such a way that you can access them with just a few clicks. You can start from where you left off or select from numerous workout sessions readily selectable for viewing. In the end, no other fitness solution can rival this kind of ready availability.

3. YOU GET TO ENJOY LIVE TRAINING SESSIONS, TOO.

If you’re craving for more interaction with your personal trainer, know that most companies like Iron Orr Fitness also offer live training classes. It’s equally important to develop a sense of social connection with your personal trainer, after all, all the more so in these times when we are, in more ways than one, kept apart from one another.

Of course, an added benefit of live classes is that you get to ask questions to your trainer and be corrected immediately if you are doing something incorrectly. This way, you also won’t suffer from too much information overload, which is often the case if you will opt for pre-recorded workouts.

The latter is not without its advantages, though, one of which is that they’re often more recommended for people who are not comfortable with being watched while they’re training. At the end of the day, most virtual fitness classes are versatile and comprehensive enough to cover everyone’s fitness needs and preferences.

4. LIVE VIRTUAL FITNESS CLASSES CAN GIVE YOU THAT MUCH-NEEDED HEALTHY DISTRACTION FROM ANXIETY AND WORRIES.

Taking part in any activity that gets your blood pumping and overall health boosted is a no-brainer. But what’s equally important to highlight is that these activities also serve as a great outlet for us to keep our mental health in the green.

We are being bombarded enough already by a lot of negativity in the news and other media platforms. This makes it all the more necessary to look for such activities that will get your physical and mental faculties involved.

You can always choose to opt for yoga or meditation classes, for example, if you want activities that will truly focus on helping you relax and keep your anxiety from getting the better of you.

Long-term stress is never a good thing to expose yourself to as it will definitely begin to manifest physical symptoms before long. By actively performing activities that help you handle it easier, you’ll be safeguarding yourself from its effects – all the more so once you begin to master them.

5. YOU’LL BE SUPPORTING BUSINESSES AS MUCH AS YOU’LL BE ENRICHING YOUR WELL-BEING. 

During this very trying time, it’s vital for everyone to help each other to keep the local and global economy alive. If it happens that your local gym has started offering online classes, then availing of them will certainly be a good show of direct support for them.

What’s important is for cash flow to continue and taking part in virtual fitness classes is just one great way for you to do this.

Many people have been affected financially by this pandemic. It probably won’t even be a surprise if a lot of the instructors you meet in the fitness company you chose will say the same. It goes without saying that they’ll be very grateful for lending them a hand in times of struggle.

CONCLUSION

We hope that you found these reasons as compelling enough to start availing of virtual fitness classes while you are consistently at home.

Virtual fitness classes are often cheaper and don’t really require you to make many adjustments in your day-to-day schedule just to incorporate them. More importantly, they’re just as effective as face-to-face training sessions.

COVID-19 has affected us in a very profound way. The degree of worry might not be the same for everyone but it’s safe to say that our respective anxieties increased as a result of its spread and the more knowledge we gained as the coronavirus revealed its more sinister symptoms.

Of course, these worries extend not only for our sake but also for our loved ones. Now more than ever, we need to follow health guidelines, not least of which is strengthening our bodies.

And, indeed, one good thing that arose from the virus’ spread is that it made more people more aware of the importance of keeping ourselves physically and mentally fit for COVID-19.

However, how can we ensure this if there are no gyms open? And if they are, can you really be sure that they’re safe?

It doesn’t have to be a dilemma, though, because there’s a very clear, safer route that you can take. Virtual workouts alone can already become your go-to option for fitness even if you and your loved ones are stuck at home.

WHAT ARE VIRTUAL WORKOUTS?

What can be deemed as a “virtual workout” is no longer limited to a single concept?

For one, virtual classes and online personal training are but two of the main areas of online exercises that directly deal with virtual workouts. They’re essentially exercise done with technology as a primary medium.

With the use of a platform where video conferencing can be done or any other software that makes remote collaboration possible, virtual workouts can be performed remotely. This applies to both live exercise sessions and recorded sessions that you can take part in on your own anytime and anywhere.

Since we are talking about working out from home, you will certainly be asked to have a device through which you will be able to access the workouts or online personal training services.

ONLINE PERSONAL TRAINING 

We mentioned online personal training before and for good reason. This is arguably one of the best virtual workout options you can avail at present because it actually lets you procure the services of a professional personal trainer.

The difference between online personal training and virtual workout sessions that you can join anytime is vast.

For one, you will be guided in real-time when you opt for online personal training. Not only will this make sure that you are doing the workouts correctly, but it would also mean you won’t have to worry about potentially harming yourself while trying to perform a specific workout.

Of course, there’s also the further benefit of gaining full support from your personal trainer.

Motivation can be difficult to maintain while you are already putting up with the stress of getting through the day in a pandemic.

But with online personal training, you will still manage to maintain that human connection with your personal trainer, without putting yourselves at risk.

Practically any kind of fitness goal can be reached this way even if you will be relying solely on virtual workout regimens. An added consolation is that your personal trainer will be there for you from start to finish.

HOW VIRTUAL WORKOUTS ARE USUALLY PERFORMED?

In most companies, virtual workout services are usually made available as package offerings. A couple of organizations like Iron Orr Fitness are very active in social media as well, particularly in Facebook groups where remote communication and collaboration can be done with relative ease.

After expressing our interest in availing of their services, your overall fitness will typically be assessed before you begin taking part in the sessions.

So what does a virtual workout look like? How are the exercises done?

Whether you are doing it with a professional personal trainer or just casually with your friends, a virtual workout can be done with any kind of app or software you have that enables video conferencing.

If you have commissioned the services of a personal trainer, you will often be given a walkthrough and demonstration of the proper form and technique of each workout.

Otherwise, you can select a leader among your group of friends who has more experience or knowledge about each exercise. You will then be able to start performing each workout similar to in-person training.

TIPS TO MAKE YOUR VIRTUAL WORKOUTS MORE ENGAGING

If it happens that you are planning your virtual workouts yourself, here are a couple of suggestions so you can make each one more interesting and can even give you results that will exceed your expectations.

Without a doubt, most fitness companies will approve of these recommendations as well (if they are not using them already).

Share your fitness goals with one another. Chances are, you will find areas where you will meet a lot. This way, you can come up with a virtual workout plan that you can all share as a group. One undeniable benefit of this is that it encourages you to stay connected throughout. It can also be easier to motivate everyone this way.

Come up with a challenge that you need to fulfill on a weekly or monthly basis. Working out is all about pushing yourself, after all, and doing your best to conquer activities and exercises you are weak in.

This can be anything like increasing the number of pushups you need to do or burning a set number of calories as you progress.

Think of pre-session activities you can do that are related to fitness. It can be a quick discussion about health, nutrition, or diet that you can incorporate into your day-to-day activities.

CONCLUSION

With virtual workouts, you will always be able to have plenty of opportunities to boost your fitness without worrying about your safety.

That fact alone should be enough to convince most of us to start doing more virtual workouts as we weather this pandemic storm.

Without a doubt, its physical benefits will immediately give way to that much-needed reduction in stress and peace of mind we all need.