Orange County Personal Trainer reveals 8 Factors to Turbo Charge Your Workouts

No goals, no variety, no intensity!

Here are a few ways to help you change up your workouts to turbocharge your results!

Movements/exercise – Most people always do the same stuff.  They run 2 miles everyday or they use the same machines at the gym or they take the same class for like 2 years.  The bad part is that your body quickly adapts and stops really being challenged.  When there is no challenge, the results slow to a hault and your body stabilizes leaving

you frustrated.  What most people need is a new workout and the first place to start is by the exerises you choose to do.  So, switch it up, try new things, use new machines, try not to use any machines, use dumbells, kettlebells, squat, bodyweight exercises, sleds, sand bags, etc. There is a world of possibilities!

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Warrion’s Answer to the Number One New Year’s Resolution

According to a study ran by MyGoals.com the most popular resolutions for 2008 are as follows:

#1 – To Lose Weight

#2 – To Pay Off Debt

#3 – To Start My Own Business

This is great news to Warrion, but what troubles him is the lack of intestinal fortitude, discipline, mission accomplishment, and troop welfare of these resolutions. He is especially disheartend by the lack of follow-through with the number one resolution. Losing weight should not be an issue with our society. Remember, Warrion believes in the human as a fighter, and warrior for life. Living life to the fullest is a part of his heart, and he will extend his thoughts in this article by showing the world some simple steps to take to accomplish the number one resolution for 2009. He will also outline some issues and show ways to keep these from ambushing you on your journey to success.

He researched the resolutions and found that personal goals are broken down as follows: “Weight Loss 48%, General Fitness 22%, Diet & Nutrition (Non-Weight-Loss)12%, Health & Wellness (includes sleep) 8%, Exercise 6%, and Other 5%.(mygoals.com)” Warrion will go over each of these categories as he shows the ways to live a successful resolution through mission accomplishment, and troop welfare.

First the person will need to win this mission in the mind. Create a mental attitude of success and set the mission up for victory. He uses a mental tool called PIVADRUM which can be broken down and applied.

The P is for positive talk. In order to create and think success, one must talk success in their weight loss.

The I is for imagine. Know that there are an infinite amount of possibilities in front of the weight loss resolutionist, and the person need only choose the right possibility with their mind, words, and actions.

V is for visulize. Visualize success the same way Olympic champions visualize their success. See it in the mind and it is easier to manifest.

The A and D is for Affirm and Declare. Say it to reaffirm with oneself it is possible and it is happening. Say it aloud and say it as if it has already occurred. This sets it up in the mind and then the body will follow.

R is for Recondition. Recondition through writing it down. Set the goals and follow-through.

The U is for Understand. Understand that right now this moment is perfect. Everything happens for a reason and in this moment all that has been done has lead up to now. The beauty of now is that with a change in thoughts, actions, and words the now will become the newly decided thoughts, actions, and words.

The M is for meditation or deep breathing, relaxation techniques. Clear the mind of all that may be clogging it, keeping one from mission accomplishment.

Mission accomplishment is the first priority for Warrion, and so his recommendation is that one does anything within societies rules and regulations to create the success in weight loss. This means general fitness can be accomplished through diet and exercise, thus creating health and wellness. The direct benefit is weight loss for all of those who need to lose weight this year. Mission accomplishment is not to be taken lightly. Warrion knows if mission accomplishment is not established it creates a blue print for the mind to not achieve the next time. There is no other way, but through discipline for the mission. Accomplishment will occur if the mind is persistent.

Troop welfare is the other top priority for Warrion, which means safety and care for the body while continuing the mission. No pills, unnecessary surgeries, painful programs, overtraining, unhealthy diets, vomiting, or anorexia. Don’t be stupid. Be a warrior, and accomplish the mission! Warrion advises against the following obstacles:

• Gym memberships-The earth and the body has provided a perfect gym to accomplish this mission.
• Home gym equipment-same as above, machines don’t offer only guided movements, use the body the way it was intended.
• Start cold turkey-blasting into the shadow of someone who has been doing it forever may help, but may intimidate and cause a recourse to a lazy, lethargic life.
• Too hard, too fast-While Warrion loves hard and fast, if it is too hard and fast, overtraining can create many issues.
• No accountability-Warrion always uses a battle buddy of some sort, trainer, coach, mentor, brother, etc.
• Lack of knowledge-learn from the pros
• Lack of time-bull shit, learn to manage time from the pros
• No set plan of attack-OSMEAC, Observe, Mission, Execution, Admin & logistics, Control
• Murphy’s Law-Anything that can happen will happen…be prepared

Now for the following success inhibitors to create the ultimate in mission accomplishment:

• Observe-Know where one’s present status is and measure it-this will come in handy later.
• Mission-Set the goals and define them to a T. This allows for a point to shoot for, and the observe gave a point to shoot from.
• Execution-How is one going to go from the Observation point to Mission Accomplishment as efficiently as possible while still keeping troop welfare.
• Admin and logistics-If there is time, financial, location, etc. issues, iron them out, so Murphy’s law does not rob one of his or her Mission.
• Control-Who is commanding the mission, who is dictating the execution, who is helping with the admin and logistics, WHO IS HOLDING ACCOUNTABILITY?

With all of these areas taken care of. The most popular New Year’s Resolution will be accomplished in the quickest time, with the least resistance, and the person who accomplished the mission will look back and realize that the time it took to do it, was relatively short. Warrion can then look into the future with continued optimism for the success of society is imminent in this war on obesity.

According to mygoals.com some “actual goals people have recently set in this category:

“To fit into my favorite jeans”

“To sleep better”

“To reduce stress in my life”

“To reduce body fat to 10.6%”

This will easily be made a reality with Warrion’s Answer to the Number One New Year’s Resolution.

Irvine Personal Trainer Solves Your Weight Loss Resolution

Irvine Personal Trainer

Solves the New Year’s Resolution, To Lose Weight,

With Simplicity, Automation, and Delegation

By: Aaron Guyett

The idea is to win or succeed in all of your endeavors and desires, and if you lose or fail, learning should occur to win the next time. This idea and the novel idea that all that has happened in the past is done and over, it can only be used to make better decisions for the future and to create the “right” actions, thoughts and words in the present. I think more than making the “right” decisions is being happy with the decisions made. So there is a one question to ask yourself before you continue. If you want to win…what is the emotion or reason behind the supposed #1 New Year’s Resolution, to lose weight?

If the reason or emotion is deep seeded enough, and the visualization of your success brings about happiness, let’s make your dreams come true!

First, let’s simplify. Losing weight is as simple as calories in and calories out. If this is true scientifically, you need only create thoughts, actions, and words to create a caloric deficit. How will you do this? Magic number 5:

1. Write down your current situation specifically, with as many details as possible.
2. Write down your goal specifically with as many details as possible. Now put away number one, and don’t look at it until March. Put your goal everywhere you look. When you see it remind yourself OUT LOUD what you are doing and why you are doing it (refer to the emotion or reason for the New Year’s Resolution).
3. Know you can do it! (If you can’t get past this, than stop wasting your time reading this article)
4. Become conscious of what you eat! (Write it all down. Everything that you put in you mouth liquid or solid, and know the calories) Journaling your diet is more of a mental task for yourself. If you don’t do it, hang up the resolution.
5. Become active! Kill your TV, computer, (insert your biggest time waster here), and get outside and move! If you need help with this, I would take pleasure in your pain. (866)243-4472 

Now it is time to automate. Automation frees up time for you to do other things besides calculate calories and prepare meal plans. Two ways to do this:

1. Get a trainer to do it for you. Call me (866)243-4472
2. Go online to SparkPeople.com and get involved in their program. You will still need self-discipline. They will help you out, and it is free! 

Last but not least delegate. Delegation of your responsibilities, accountability, and discipline is a sure fire way to keep the flame burning bright and hot! 5 ways to delegate, what the delegation is:

1. Accountability, responsibility, and disciplined can be delegated to a trainer and the trainer should help instill self-accountability, responsibility, and discipline.
2. Family should hold you accountable to your goals. Be sure to describe the task they will be holding for you, because they love you and want you to succeed. If this is not the case with your family, fire them and make a new one.
3. Friends should provide the same accountability systems as your family, if they are not on track with you, then your success should live with their uninvolved, unhelpful lives somewhere else.
4. Co-workers cannot be fired, but they can be warned of the money that is involved should they adhere to your requests. Don’t have money? Tell them you are in a huge competition, and if you win you can take two people on a trip to the Cayman Islands. Hmmmm…who should I pick? (You might not win the competition, but you will win some hearts and minds for the time it takes you to get to your goal—maybe even some cheerleaders)
5. Once you get to your goals you may rehire your lost family members, friends, and trainer for the spread of your newly acquired outlook on life. You did it! 

I believe in you, and I know you deserve success in health, wellness, and peak performance. I have been creating this success with love, happiness, and abundance for years, and I have seen a lot of people create it as well.

“The Dreaded Fast Food Menu; Aka Caloric Killer’s”

If you’re like two thirds of working Americans, you pick up lunch from a fast food joint or restaurant at least once a week. Sure, it’s not as healthy as packing your own lunch, but eating out every once in a while can’t hurt, right?

Not so fast: You’re Dead Wrong!

Not only could the window worker pile an entire day’s worth of calories through your car window with one serving, but soon after you will be sucking your energy and productivity right back out that window: Carb overloads lead to energy spikes and crashes, and studies have shown that the bigger your waistline, the lower your cognitive functioning and the more sick days you take.

Kind of ironic, considering “convenience” is the most common reason people give for buying lunch during the workday. In this economy, it’s hardly convenient to snore through the 2 o’clock meeting, or miss a few crucial days when the boss is looking for you.

A healthy lunch can help you maximize your afternoon performance, but if you’re in a hurry to grab and go, you might not take the time to sort through the menu hits and misses. Let the Eat This, Not That! folks be your efficiency experts: DON’T order the following items. Opt instead for less outrageous alternatives (also below), and reap the benefits at bonus time.
 
QUIZNO’S
Large Prime Rib Cheesesteak Sub
1,770 calories
116 g fat (25 g saturated, 2.5 g trans)
2,895 mg sodium
 
Fat Equivalent: Like eating 5 Dunkin Donuts cheese danishes!
 
It’s hard enough to make the argument for one cheese Danish, but five? And we’re just talking fat, here — with more than 1,000 calories of the stuff in just one sandwich. You’re also be filling up with more than a day’s worth of sodium and saturated fat. While this is one of the worst items you could choose, the rest of the Quizno’s menu has hazards, as well.

But if your coworkers insist on eating there, order this:
 
Regular Turkey Ranch and Swiss Sub with reduced fat Ranch
590 calories
18 g fat (2.5 g saturated)
2,235 mg sodium
 
CHILI’S
Crispy Honey Chipotle Crispers
1,890 calories
99 g fat (19 g saturated)
3,470 mg sodium
 
Calorie Equivalent: Like eating an entire medium Pizza Hut 12″ pepperoni pizza!
 
If you have the time for a sit-down meal, you have the time to think this through. Chicken Crispers are fun, but account for almost a whole day’s worth of calories and almost two days’ worth of sodium.

Your smarter choice is to eat this instead:
 
Classic Chicken Fajitas
330 calories
11 g fat (2 saturated)
2,080 mg sodium
 
And another hint for a healthy sit-down lunch: forgo the appetizers. Chili’s Texas Cheese Fries with Jalapeno Ranch Dressing made the top of our list when we rounded up the worst appetizers money can buy.
 
ARBY’S
Roast Turkey Ranch and Bacon Sandwich
818 calories
38 g fat (11 g saturated, 0.5 g trans)
2,146 mg sodium
 
Calorie Equivalent: Like eating 23 Thin Mints (one whole sleeve)!

Just because you could prepare it at home doesn’t mean it’s good for you when you order it away from home — the Roast Turkey Ranch and Bacon Sandwich packs nearly half of your daily allowance of calories and almost an entire day’s dose of sodium. Doesn’t leave much room for anything else, does it?

Eat this instead:
 
Sourdough Roast Beef Melt
355 calories
14 g fat (5 g saturated, 1 trans)
1,047 mg of sodiumDAIRY QUEEN
Wild Buffalo Chicken Strip Basket (4 piece)
1,340 calories
96 g fat (18 g saturated)
4,820 mg sodium
 
Sodium Equivalent: Like eating 14 large orders of McDonald’s French fries!
 
Talk about a value meal: one Chicken Strip Basket gives you two days’ payload of sodium! If thinking about it doesn’t elevate your blood pressure, eating it might.

Eat this instead:
 
Crispy Chicken Sandwich
530 calories
29 g fat (4.5 g saturated, 3 g trans)
1,020 mg sodiumPANERA
Italian Combo on Ciabatta sandwich
1,070 calories
50 g fat (19 g saturated, 0.5 g trans)
3,010 mg of sodium
 
Fat Equivalent: Like eating 6 slices of Papa John’s cheese pizza!
 
You were on the right track in choosing Panera, but don’t be sidelined by the allure of the Italian Combo. Ciabatta bread may sound sophisticated, but you won’t look so refined when you’re lugging that spare Pirelli around your midsection.

Eat this instead:
 
Smoked Turkey Breast on Sourdough sandwich
470 calories
17 g fat (2.5 g saturated)
1,680 mg sodium
 
CHIPOTLE
13” Tortilla with steak, black beans, rice, cheese, sour cream and lettuce
1,005 calories
40 g fat (17 g saturated)
1,948 mg sodium
 
Calorie Equivalent: Like eating 40 Hershey’s Kisses!

The good news about this tortilla is that it contains 57 grams of protein, but that’s hardly worth the outrageous calorie and carbohydrate load — with 100 grams of carbs, you’ve already covered a third of your recommended daily intake, plus you’re taking in nearly a day’s worth of sodium and saturated fat. Downsize to drop pounds.

Eat this instead:
 
Three hard tacos with steak, pinto beans, sour cream and lettuce
633 calories
25 g fat (11 g saturated)
854 mg sodium
 
(Another hint: When it comes to Chipotle chips, just say “no.” They add an outrageous 570 calories and 73 extra grams of carbs.)
 
HARDEE’S
2/3-lb Monster Thickburger
1,420 calories
108 g fat (43 g saturated)
2,770 mg sodium
 
Saturated Fat Equivalent: Like eating 43 strips of Oscar Mayer bacon!
 
It’s called Monster for a reason. It’s a monster load of saturated fat (more than two days’ worth). The good news is that it has a friendlier, healthier cousin in the 1/3-lb Low-Carb Thickburger, with 1,000 fewer calories and a third the amount of fat. Even better, the Low-Carb Thickburger is true to its name — it only has 5 grams of quick-burning carbohydrates, compared to 46 grams in the Monster.

Eat this instead:
 
1/3-lb Low-Carb Thickburger
420 calories
32 g fat (12 g saturated)
1,010 mg sodiumBURGER KING
Triple Whopper Sandwich with cheese and mayo
1,230 calories
82 g fat (32 g saturated)
1,590 mg sodium
 
Fat Equivalent: Like eating 10 slices of Papa John’s cheese pizza!

You should know by now not to order a triple anything. In this case you’re getting egregious calorie, fat, and sodium overloads. Choose a regular cheeseburger instead and slash 900 calories, 66 g of fat, and save yourself from the judgmental stares of your coworkers, who are three times as likely to be grossed out!

Eat this instead:
 
Cheeseburger
330 calories
16 g fat (7 g saturated, 0.5 g trans)
780 mg sodium

Need more Help, Motivation and Healthy Fitness Tips?

Then Click on the link & check out articles by Orange County’s #1 Personal Trainer’s @ Innovative Results, Inc.

Exercise and Disease Prevention

Not long ago, physicians used to advise individuals with chronic diseases such as diabetes, high blood pressure, arthritis, asthma and heart disease to avoid exercise, thinking that excessive physical activity would cause more problems. However, today there is evidence that exercise does in fact prevent and even treat these commonly occurring illnesses.

Research indicates that exercise can help diminish the pain and joint damage caused by arthritis, decrease asthma attacks and the need for medication, and ease anxiety and depression. With a combination of diet and exercise diabetics can see a 45% improvement in their condition, when compared to just diet alone.

The American Heart Association has stated that the leading cause of heart disease is physical inactivity. Regular exercise helps to strengthen the heart, reduce blood pressure, improve a person’s cholesterol levels and give the coronary arteries greater flexibility, all contributing to preventing the development of heart disease.

Even your cancer risk may be reduced by regular exercise. Evidence links exercise to a reduced occurrence of breast tumors, colon cancers and other malignancies. One study from the University of Southern California found that “women who participate in four or more hours of physical activity per week during their reproductive years reduce their risk of breast cancer by 60 percent, compared to inactive women” Additionally exercise has also been found to ease the side effects of chemotherapy and improve adherence to cancer treatments.

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Innovative Results
Voted #1 Personal Trainers in Orange County by FOX LA News

I do crunches everyday, where are my abs?

Without question, the single most important factor in the appearance of your mid-section is the amount of fat and fluid between your abdominal muscles and your skin. You have a 6-pack right now its the natural shape of your muscles. But for most of us the layer of fat over our abs is so thick that you cannot see them.

Trying to burn fat with crunches or sit-ups is like trying to dig to China with a spoon its a complete waste of time. There is no such thing as spot reduction. Just because you work on your ab muscles doesnt mean that you will affect the speed at which you lose fat in that area. Fat loss is a lot like scooping water from a bath tub. If you take a cup of water out of the middle of the tub, it doesnt leave you with a one cup dent in the middle of the tub. It leaves you with a cup less water all over. If you lose a pound of fat, you lose it from your entire body, regardless of how many crunches you did.

Solution: Get on a program of functional total body exercise and supportive nutrition. This will help you burn as much fat as you can each day. If you get your body fat percentage low enough, you will see your beautiful abs even if you dont do a single crunch. A very nice looking midsection, for a man, start showing up at around 12% body fat. For women, it starts at about 18-20% because men store all of their fat on their belly, and women put it on their hips and thighs.

One extra point: excessive toxins from conventional plant and animal foods overload your liver and encourage extra fat to form around your midsection, whether you are a man or a woman. The more toxic and/or dehydrated you are, the thicker the layer of fluid becomes, making you appear more chubby. So, eating organic, grass fed, and free range foods will greatly affect the results of your program.

So here are some guidelines that have worked wonders for our clients!!

1. Eat every 2-3 hours or 5-7 meals/snacks a day.

2. Yes, you will probably need to eat more often to lose fat for life!

3. Serving size: listen to your body. If you are hungry 30 min. later, you didnt eat enough. If you feel sleepy, you ate too much. If you feel great, you got it right!

Make it a great day!!!

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Innovative Results Personal Training has been voted #1 Orange County Personal Trainer
for ’08 and ’09 by FOX LA’s Hotspot. Their personal trainers service all of Orange County, CA
including Costa Mesa, Irvine, Newport Beach, Corona Del Mar, Tustin, Huntington Beach, Lake Forest,
Laguna Niguel, Laguna Hills, Rancho Santa Margarita, Ladera Ranch, Foothill Ranch, Aliso Viejo,
Mission Viejo, Laguna Beach, Fountain Valley, Anaheim, Fullerton, Santa Ana, San Juan Capistrano,
Dana Point, Long Beach, Placentia, Brea, Anaheim Hills, Yorba Linda, Seal Beach, Westminster and
San Clemente.

Is ‘Cardio’ the Best Way to Lose Fat?

Reliance on endurance activities (cardio) to burn calories and fat is like using a shot glass to fill up a pool.

It is possibly the least efficient way to lose body fat! Cardio focuses only on increasing the amount of fat that you are burning during the time that you are active. So, if you do 60 minutes on the elliptical machine, you have increased your metabolism only for that 60 minute session. If you are doing cardio seven days a week (1hour/session), then you are spending only approximately 4% of your week burning extra fat.

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