Exercise Fitness Workout Routine

Use this video workout routine when you are in a pinch and you want to work your whole body to burn fat and create lean muscle.

Up/Down, Push, Pull, Twist, and Locomotion for increasing lean body mass, reducing body fat, and increasing cardiovascular efficiency. Ripping up your core and toning your body for that hot summer look!

Naked Training with the Naked Sailor #4

aguyett’s QuickCapture Video – March 23, 2009, 03:46 PM Naked Training with the Naked Sailor #4

Naked Training with the Naked Sailor #3

aguyett’s QuickCapture Video – March 23, 2009, 01:40 PM Naked Training with the Naked Sailor #3

Naked Training with the Naked Sailor #2

20 minute Workout with The Naked Sailor

The 20 minute workout is assuming you have little time, little equipment and you need to lose body fat, increase lean body mass (muscle), and/or increase your cardiovascular efficiency. If you fall within these categories than check out this action packed workout that will take you no more than 20 minutes to complete. Included are facts, points of interest, and pictures to help you perform this workout at least three times per week.

Grab a chair and a space in a room and start with this dynamic warm-up: Windmills for 30 seconds, Jumping Jacks for 30 seconds, cherry-pickers for 30 seconds, plank for 30 seconds and then repeat this two more times. Six minutes down, only 12 to go!

Now, commence the workout with a left leg reverse lunge, right leg reverse lunge, and deep squat. Perform this exercise for one minute. After the leg-work, it is time for Push-up, left plank rotation, and right plank rotation, performing this exercise continuously for one minute as well. Good job with the push-rotation, commence the inch-worm to superman, and then inch worm back to the original spot on the floor—for one minute. A minute of the last exercise deserves to be followed by sit-up reach and rotates for one minute. These four dynamic exercises will increase your heart rate, metabolism, caloric burn, and outlook on life. Be sure to start at the beginning and perform this two more times. Your 20 minute workout is now complete.

Feel the burn? That is lactic acid and your blood being pumped to your extremities to heal your soreness by bringing oxygen and nutrients to the deserving muscles. This is now the imperative time to support that healing process through recovery. At the very least drink water throughout the day and eat a healthy meal as soon as you can, and then continue this process as the day goes on. Water plays a key role in the transportation, digestion, and absorption of nutrients. Just consider your body a big, complex chemistry experiment, and without water the chemistry experiment cannot happen. This alone should help with the soreness.

If you are looking to reduce the soreness even more, there are a myriad of other activities and remedies for just that. To name a few: static stretching, foam roller, alternating hot to cold showers, epsom salt baths, tennis ball, ice, etc.

Note, the workout is just two paragraphs, whereas the recovery and intro is four. This is a great example of the importance of the 5 aspects of fitness. Even in these five aspects number four is action, or the workout. It is number four for a reason. While the workout is important, if are not eating correctly, drinking enough water, and utilizing recovery techniques you may as well write a paper without research. If you dont have a reason, mental clarity, or guidance, you might as well turn that paper into your mailbox and expect the postman to grade it to pass your class. Please see the associated videos, pics, and presentation for a full explanation of this 20 minute workout. If you are looking for help, or you want more info on the 5 aspects of fitness call 866-243-4472 and visit us on our personal training website

Naked Training with the Naked Sailor

Training the body with the five basic human movements: Up/down, Push, Pull, Twist, and Locomotion.

Create Effective Change Today

Create Effective Change Today

Levels of Change

1. Environmental
   1. I don’t want to be in this level. If I am, I want my persona to establish perfect environments for me to successfully change.
2. Behaviors
   1. Change your behavior, and it will probably creep back in.
3. Capabilities
   1. What do you think you can or can’t do.
4. Beliefs
   1. Getting better results if we can change these.
5. Values
   1. Establish some good ones, and lose the bad ones, and you are well on your way!
6. Identity
   1. This is where it all stems from.

*see my persona below from past to present and how I am changing it! J

4 Steps of Learning and Doing

1. Unconscious Incompetence
2. Conscious Incompetence
3. Conscious Competence
4. Unconscious Competence-I created the perfect persona for me to achieve this in all areas of my life, through God and my own personal choices.

Persona

This is my interpersonal look so I know what I am working with and how I can change. It is a bit gnarly. It will get better, I promise! J

> 1-Top 5-10 most negative life impacting moments in your
> a. Imprint Period-Sexually molested by a friend; real fever-dreams of the devil, which made me paralyzed; Dad was too busy with work and school; many friends who were negative influences; I felt a rebellion start to blossom in my childhood; Disconnected from others and couldn’t explain it, easily angered and when angered did not handle it well
> b. Modeling Period-Cast out of the “cool” group, because I did not join in my “friends” illegal activities; Started drinking too young
> c. Socialization Period-Stopped caring about life; severely questioned God, which eventually led to me walking away from Him; Created a minor criminal career and got away with it -Grew up too fast in the Marine Corps; worshipped death and violence; saw a lot of evil come from me and happen in front of me…laughed about it; Started having sex as a game; Cheated on girls; Used women as objects; disrespected life and God; Fought friends
> e. Last 5 years-drank too much, fought too much, cheated on my ex-wife while I was married more than once (three times to be exact; stopped listening to God; Enjoyed violence, Got a felony assault with a deadly weapon

>
> 2. Top 5-10 most positive life impacting moments
> a. Imprint Period -Started my love for nature, God, and life; Got good grades naturally; Enjoyed activity; Enjoyed reading; Enjoyed creating
> b. Modeling Period -Found true friends; Started dating girls;
> c. Socialization Period -Lettered in sports (soccer, football, wrestling); performed well in plays; Received Excellent grades where I was challenged and I liked the teacher and subject; Involved with the Catholic Church and got baptized and confirmed
-Performed well in the Marine Corps, fought for our country well, sacrificed much, made it through toughest situations I have ever witnessed; did well in many competitions; Received high praise and awards for doing well in the Marine Corps
> e. in 20′s-Found Divine LOVE with God; Found unconditional love with wife (after I cheated I resolved to love her no matter what, well…she became unfaithful and I still love her, we won’t ever be together, but I loved her through all of my issues and problems as well as hers); created a very fast-growing, profitable company; learned financial essentials through parents, mentors and The Word; Went to India and many other places, enjoying the freedom and spirituality of the travel

What do people think about me when I am not there?

Comment or email me your answers, I am interested to know…

What do I want to be, do, and have, so people will think and see me for whom I want to be?

You will see…

I write these PERSONA CREATORS in present tense as if they were already achieved:

Be-I am a respectful, loving, challenging, and encouraging spiritual leader in my family, business, and social groups, an owner of a globally successful personal training business that allows anyone with access to the internet to create good holistic change in their life, an owner of a successful personal training company with a team of trainers and a strategic share of the personal training market in Orange County.

Do-I challenge and encourage others to achieve what they want in their lives.

I serve others so they may know, love, and believe in Christ.

I travel around the world in service, business, and pleasure. It is all adventurous, challenging, life-changing, and exciting!

Have-

I have a loving and faithful family.

I have a globally successful personal training business that allows anyone with access to the Internet to create good holistic change in his or her life.

I have a successful personal training company with a team of trainers and a strategic share of the personal training market in Orange County.

I have no debt.

I have 1 year of income in my savings.

I have a house in Southern California on the ocean.

I have a 50-foot racing sailboat.

…just a start, I will and you can keep this list going. Created newly everyday even. Look at it in a month or a week, and see what keeps popping up.

Voice

How do people perceive your communication?

“Be careful what you think because you might say it, be careful what you say because you might do it, be careful what you do because that becomes your character, and thus dictates your life.”

1.     As I establish my Persona, I walk out my

a.     SMART Goals with an

b.     Emotional/Motivational Reason and your

c.     Old bad habits Changing into new good habits

1. Career-
   1. I am an owner of an online and offline personal training and nutrition coaching business, which enables people with access to the internet worldwide or people in Orange County to conquer challenges in order to reach fitness and wellness in all areas of their life.
   2. I want to help people that have had challenges like me or just want to feel fulfillment and success. I want them to see their strength, ignore their weakness, make the choice today, and change!
   3. Bad: I don’t have a good business accountability person. Good: My accountability person is an outstanding businessman and walks out an a beautiful adventurous life with his family, and God. Bad: I didn’t have trust, faithfulness, and awareness of God’s plan. Good: I trust in God, have faith in Him, pray daily, meditate daily, and plan strategy often to accomplish spiritual leadership.
2. Family-
   1. I have an incredible, blossoming relationship with my significant other, and our family.
   2. I want to feel a reciprocal loving and blossoming relationship not only with my future wife, but also with my future children.
   3. Bad: I didn’t follow God’s rules I followed my own. Good: I read the Bible daily and follow His time-tested advice. Bad: I didn’t have a high enough respect for some women. Good: I am honest, open, respectful, and righteous to all women, especially my wife. Bad: I didn’t have trust, faithfulness, and awareness of God’s plan. Good: I trust in God, have faith in Him, pray daily, meditate daily, and plan strategy often to accomplish spiritual leadership.
3. Relationships-
   1. I am a spiritual leader in my marriage, family, business, and social environments everyday.
   2. I want to feel a reciprocal loving and blossoming relationship with all of my friends and business relationships.
   3. Bad: I didn’t follow God’s rules I followed my own. Good: I read the Bible daily and follow His time-tested advice. Bad: I didn’t have trust, faithfulness, and awareness of God’s plan. Good: I trust in God, have faith in Him, pray daily, meditate daily, and plan strategy often to accomplish spiritual leadership.
4. Personal Growth & Development-
   1. I am a spiritual leader in my marriage, family, business, and social environments everyday.
   2. I want to be able to refine myself so that I may refine others.
   3. Bad: I didn’t follow God’s rules I followed my own. Good: I read the Bible daily and follow His time-tested advice. Bad: I didn’t have trust, faithfulness, and awareness of God’s plan. Good: I trust in God, have faith in Him, pray daily, meditate daily, and plan strategy often to accomplish spiritual leadership.
5. Health & Fitness-
   1. I am a spiritual leader in my marriage, family, business, and social environments everyday.
   2. I want to feel a reciprocal loving and blossoming relationship not only with my future wife, but also with my future children.
   3. Bad: I don’t workout consistently Good: I am disciplined and diligent in my workouts. Bad: I didn’t have a personal trainer. Good: I have an incredible personal trainer that knows my needs and pushes me beyond. Bad: I didn’t have trust, faithfulness, and awareness of God’s plan. Good: I trust in God, have faith in Him, pray daily, meditate daily, plan strategy to develop awareness and walk it out for Him.
6. Spirituality-
   1. I am a spiritual leader in my marriage, family, business, and social environments everyday.
   2. I want to feel a reciprocal loving and blossoming relationship with God.
   3. Bad: I didn’t follow God’s rules I followed my own. Good: I read the Bible daily and follow His time-tested advice. Bad: I didn’t have trust, faithfulness, and awareness of God’s plan. Good: I trust in God, have faith in Him, pray daily, meditate daily, and plan strategy often to accomplish spiritual leadership.

What is important to you?

Simply put, what is important to you is evident in what you do. Just like the saying goes, actions ARE louder than words. If I took a snapshot of your schedule, put it in a pie graph, I would know what you truly want in your life, by what you are doing to achieve this. Take my pie chart and video as an example:

An average weekday for Aaron Guyett

There is evidence in this breakdown that my business, which is you, is important to me. Very important. 12 hours, important.

If you look at the breakdown you will see what usually happens at least 5 days a week for me. This is a great way to check yourself, and the beauty here is if you are not happy. All you have to do is change your schedule. Write it out with our goals blog, and then start doing it.

Good luck in all your successes! No, you don’t need luck you have action. ?

Aaron Guyett, CEO
Innovative Results, Voted #1 Personal Trainers in Orange County 2 Years in a Row!
Personal Training & Nutrition Coaching
Find me on Facebook http://www.facebook.com/aaron.guyett
Follow me on Twitter http://www.twitter.com/aguyett

HOW TO WRITE GOALS, AND THEN ACCOMPLISH THEM

Ouch! What was that? I was five and my friend, Doug, was four. We were playing a fun game of Army at a construction site right across the street from my house.  I got hit again, and so did Doug. We didn’t have any real weapons—what was that? I looked down and saw the clump of exploded dirt that created the pain…dirt clods.

I wonder if the wise person that said, “If you fail to plan, you plan to fail,” demonstrated and taught a strategy to plan, or did he just say, “write your goals down.” I have been in the goal-setting and success-achieving business since I first had a dirt clod war with the neighborhood hooligans. I was only five. But I understood that if I didn’t plan correctly, and follow through, my friend Doug and I would have been clobbered by the bullies.

Now, so many years later, I still have that dirt clod victory and many more victories (and failures), helping me prepare for the win. Here is my educated, experienced, and simplified process to boost you toward your success in everything you do:

1. Write out SMART goals (Specific, Measurable, as if you have Achieved them, Realistic, Time-based)

2. Use highly motivational and emotional reasons to succeed

3. Kill your old, bad habits completely and forever

4. Create new, good habits as action items and do them consistently until they become old, good habits

5. Do it now!

Writing SMART Goals really allows you to create a perfect environment mentally for your success. Being Specific will create a definitive approach to what you need. Without measuring, how do you know if you succeeded or failed? As if you already achieved the goal is a method to create the proper neurological flow for success—it is essentially the opposite of saying, “I can’t.” Realistic keeps you from failing every single time. Lastly, time-based ensures you stay focused until you complete the goal.

If you can tap into your emotions, your goal-attaining career will sky rocket. It is said that emotions are the number one selling point for any product or service. Get emotional, and get it done. This coupled with other motivational drives will create passion to complete your tasks or action items used for your goals.

Your old habits are exactly why you are the way you are, so if you keep them, you will stay the same. This also means if you go back to them you go back to the person you are. If you are reading this, you do not want to be where you are (on some level). If it is your eating habits, kill the old ones, and create new good habits.

These new habits have to be inline and create success for you in your goals. Just doing the new habit is okay, but doing it with consistency and discipline for a long enough period of time is the key to your success. I once made a video on the secret to success, and it proclaimed action as the secret. This is true, these new, good habits are your action steps. Consistency in this action is what will not only bring you to your success, but will create that success for the long term. In the Marine Corps, I was put into situation after situation during combat, and the one thing that kept us victorious, was our insane adherence to repetitive training.

Now do it. Do something for your success before you read any further.

Once you have these 5 steps down, there are many other ways to contribute and speed up your goal conquering. Read these entries on Innovative Results Blog for additional support, but only if you have the above 5 steps down!

PIVADRUM BLOG

Warrion Success Program

Orange County Personal Trainer Resolution Solution

War to Wellness

My Secret for Your Success

Below is an example for you to use, if you’re still unclear as to how to perform this method.

Goal written with SMART method:

I have been victorious in this dirt clod war between the neighborhood bullies with Doug in the next 10 minutes.

Reason (emotional and motivational):

I do not like losing.

I don’t want to be hurt or killed.

I love winning.

I will save the neighborhood from their torment.

Old Bad Habit:

Standing there while I get pelted with dirt clods.

New Good Habit (action item):

Having Doug collect as many dirt clods as possible.

Me throwing the dirt clods at the bullies as fast as I can.

When I get tired we will switch positions.

Old Bad Habit:

Letting the bullies pick on me and win.

New Good Habit(s):

Not letting the bullies pick on me.

Being victorious.

Not giving up or failing.