Results. Primal Boot Camp
3 Month Workout
Intermediate (med ball, sticky, db, and step) [Read more…]
Orange County Personal Trainers - Personal Training in Orange County, CA
Innovative Results has been voted #1 orange county personal trainers, best gym in orange county and provides fitnesss training to support active lifestyles
Results. Primal Boot Camp
3 Month Workout
Intermediate (med ball, sticky, db, and step) [Read more…]
The Grand Canyon is like a colorful canvas painted across 277 miles of breath taking earth and skies. It’s captivating to all the senses in ways that may seem impossible to come by in day-to-day life. Satisfaction runs through your veins like blood. The Colorado River flows freely, naturally, slowly through the Canyons, bringing life and beauty for miles and miles. You can hear the silence around you get louder and louder with each breath you take in. You begin to feel numb from the calmness that surrounds you. Your empty thoughts are racing through your mind. You stop suddenly gasping for air as you have forgotten to breathe. [Read more…]
MWF Morning-Basic Builders
5 sets of 10 reps each with a 1-0-1-0 tempo and 30 seconds rest
Squat Superset with Dead Lift
Split Squat Superset with Hanging Straight Leg Raises
Bent-over Dumbbell Rows with Dumbbell Bench Press
EZ Curl Bar Overhead Press with Lat Pull Down
Machine Dips with EZ Curl Bar Upright Row
Weighted Russian Twist with Standing Cable Rotation [Read more…]
Innovative Results
Perform following workout program at your on risk. Results. recommends you consult a physician prior to any exercise program. Results accepts no responsibility for injury as a result of negligence.
20 Minute Workout – No Time? No Problem
By Aaron Guyett
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! [Read more…]
This boot camp preparation has four components of fitness, which works toward the goal of peak performance in the armed forces. The basis of the program is for Marine Corps Boot Camp, which is the longest of military basic training. The four components are modified physical fitness test (PFT), functional training, endurance training, and mental training.
Modified PFT (Physical Fitness Test)– This area of fitness specifically uses similar movements and exercises of the particular basic training physical tests, optimizing efficiency in these areas.
Functional Training – This area of fitness is important for any human looking to increase efficiency in physical movement as well as decrease the effects of aging through healthy active habits.
This area is also used to increase performance for athletes by training the five pillars of movement: push, pull, up and down, twist, and locomotion. Utilization of a variety of functional training techniques, like plyometrics, resistance, agility, etc., will enable this individual to be an asset to any team, unit, or family.
Endurance Training– This area of fitness uses different methods of aerobic and anaerobic endurance training to maximize an individual’s performance for endurance, such as hiking, running, swimming, hand-to-hand combat, and more.
Mental Training-Just as any sport or lifestyle has a mental side to it. Military life, definitely has a mental side to it. Active and inactive military have stated the military lifestyle is more mental than it is physical. This area of fitness builds the mental toughness needed to be a warrior, whether in the military or not.
Module 1: Modified PFT-Functional Training-Cardio-Mental
Module 2 Modified PFT Functional Training Cardio Mental
Module 3 Modified PFT Functional Training Cardio Mental
Module 4 Actual PFT Functional Training Cardio Mental
Module 5 Light Work Rest/Recovery Mental
Ship Date and Basic Training
Here is a sample work-up for an individual with less than 6 weeks to prepare for Marine Corps Basic Training.
Week 1
Modified PFT (Monday, Wednesday, Friday)
-Negative Pull-ups -Negative Push-ups -Negative crunches/sit-ups -1 ½ mile run (2x)
Functional Training (Daily)
-40 squats -20 Push-ups -10 Sit-up Rotations -10 Bridges -40 Russian Twists
-Progressively Overloaded Sets (Starting with 1-3 sets and progressively overloading more sets from day to day or week to week)
*Cardiovascular/Endurance (Tuesday, Thursday)
-1-5 minute Cardio Routine (routine with 5 cardiovascular exercises performed intensely for 1-5 minute(s) each)
*Mental (Daily)
-Required Reading (Making the Corps) -Etiquette -BST (Basic Skills Training) or General Knowledge of Military Skills
Week 2
*Modified PFT (Monday, Wednesday, Friday)
-Max Pull-ups -Max Push-ups -Max Crunch/Sit-up -2-3 mile run progression 1-2x
Functional Training (Daily)
-10 Squat Jumps -10 Hindu or Dive-bomber Push-ups -10 Bridges -40 Alternating Crunches
-Progressively Overloaded Sets (Starting with 1-3 sets and progressively overloading more sets from day to day or week to week)
Cardiovascular/Endurance (Tuesday, Thursday)
-3-5 minute Cardio Routine (routine with 5 cardiovascular exercises performed intensely for 3-5 minute(s) each)
*Mental (Daily)
-State of Mind (everything has its purpose) -Etiquette -BST (Basic Skills Training) or General Knowledge of Military Skills
Week 3
Modified PFT (Monday, Wednesday, Friday)
-Pyramid (starting with 1 and progressively increasing reps to a certain number the decreasing reps back to 1) Pull-ups -Pyramid Push-ups
-Pyramid Crunches/Sit-ups -Sprints and 1 mile (3x)
*Functional Training (Daily)
-10 Lunge Hops -10 Power Push-ups -10 Bridges -20 Weighted Russian Twists -10 Squat Jumps
-Progressively Overloaded Sets (Starting with 1-3 sets and progressively overloading more sets from day to day or week to week)
Cardiovascular/Endurance (Tuesday, Thursday)
-5 minute Cardio Routine (routine with 5 cardiovascular exercises performed intensely for 5 minute(s) each)
*Mental (Daily)
–Early Wake-ups -Drilling -Understanding of Behavior Modifications -BST (Basic Skills Training) or General Knowledge of Military Skills
Week 4
*Actual PFT (Monday, Wednesday, Friday)
-Monday PFT -Wednesday No PFT -Friday PFT
Functional Training (Daily)
-40 squats -20 Push-ups -10 Sit-up Rotations -10 Bridges -40 Russian Twists -20 Deadlifts
-Progressively Overloaded Sets (Starting with 1-3 sets and progressively overloading more sets from day to day or week to week)
Cardiovascular/Endurance (Tuesday, Thursday)
-5 minute Cardio Routine (2x) (routine with 5 cardiovascular exercises performed intensely for 5 minute(s) each)
*Mental (Daily)
-Early Wake-ups -Drilling -Understanding of Behavior Modifications -BST (Basic Skills Training) or General Knowledge of Military Skills
-Congratulations, you are ready!
Week 5
Monday
-3 mile run & push/pull/crunch/sit-up/squat (3x)
Tuesday
-Off (Study)
Wednesday
-1.5 mile run & push/pull/crunch/sit-up/squat (3x)
Thursday
-Off (Study)
Friday
-Off (Study)
Trainer’s Corner Meals/Recipes
* Aaron Guyett’s Meals/Recipes (Innovative Results, Inc. President and CEO http://www.myproresults.com/bios/bio.php?id=90)
* All of Aaron Guyett’s meals are prepared with the freshest, most organic, and inexpensive produce one can find. Be healthy. Be well. And support your body to reach peak performance. Prepare each meal with all the love, happiness, and abundance of the Universe!
o Warrion Brown Rice
1 Cup Brown Rice
1 3/4 Water
1 Pinch Sea Salt
1 Pinch Pepper
1 Pinch Garlic Powder
1 TBSP Extra Virgin Olive Oil
Pour water in pot. Let water come to a boil, and then place ingredients in pot for 20 min, turn down and let simmer for 20 min or until softness is to your liking. [Read more…]
General Nutrition Guidelines
Results, recommends you consult your physician prior to using these guidelines.
If you have 2500 calories consumed per day and 3500 calories utilized per day, there will be a net loss of 7000 calories per week, which equals 2 pounds of fat.
ð To lose one pound of fat, a person needs to create a net loss of 3500 calories.
ð To gain one pound of lean body mass a person needs to create a net gain of 1555.5 calories.
For the average person, Results utilizes a ratio of three parts carbohydrates, two parts protein and 1 part fat for each meal.
Carbohydrates-1 gram=4 calories 312.5 grams= 1250 Cal per day-Carbohydrates
Proteins-1 gram=4 calories 208.35 grams=833.4 Cal per day-Proteins
Fats-1 gram=9 calories 46.2 grams=416.6 Cal per day-Fats
Total Calories per day |
2500 |
|||||
4 meals per day |
4 |
|||||
Calories Per Meal |
Carbohydrate Calories/grams |
Protein Calories/grams |
Fat Calories/grams |
|||
625.0 |
312.5 |
78.1 |
208.3 |
52.1 |
104.2 |
11.6 |
625.0 |
312.5 |
78.1 |
208.3 |
52.1 |
104.2 |
11.6 |
625.0 |
312.5 |
78.1 |
208.3 |
52.1 |
104.2 |
11.6 |
625.0 |
312.5 |
78.1 |
208.3 |
52.1 |
104.2 |
11.6 |
5 meals per day |
5 |
|||||
Calories Per Meal |
Carbohydrate Calories/grams |
Protein Calories/grams |
Fat Calories/grams |
|||
500.0 |
250.0 |
62.5 |
166.7 |
41.7 |
83.3 |
9.3 |
500.0 |
250.0 |
62.5 |
166.7 |
41.7 |
83.3 |
9.3 |
500.0 |
250.0 |
62.5 |
166.7 |
41.7 |
83.3 |
9.3 |
500.0 |
250.0 |
62.5 |
166.7 |
41.7 |
83.3 |
9.3 |
500.0 |
250.0 |
62.5 |
166.7 |
41.7 |
83.3 |
9.3 |
6 meals per day |
6 |
|||||
Calories Per Meal |
Carbohydrate Calories/grams |
Protein Calories/grams |
Fat Calories/grams |
|||
416.7 |
208.3 |
52.1 |
138.9 |
34.7 |
69.4 |
7.7 |
416.7 |
208.3 |
52.1 |
138.9 |
34.7 |
69.4 |
7.7 |
416.7 |
208.3 |
52.1 |
138.9 |
34.7 |
69.4 |
7.7 |
416.7 |
208.3 |
52.1 |
138.9 |
34.7 |
69.4 |
7.7 |
416.7 |
208.3 |
52.1 |
138.9 |
34.7 |
69.4 |
7.7 |
416.7 |
208.3 |
52.1 |
138.9 |
34.7 |
69.4 |
7.7 |
Recommendations
o Priority of meats: fish, chicken, turkey, red meat, and pork.
o Eat brown rice instead of white rice.
o Eat whole wheat bread instead of white bread.
o Eat whole wheat pasta instead of white pasta.
o 800 micrograms of folate.
o 1200 milligrams(mg) of calcium.
o 400 mg of vitamin D.
o 400 mg of magnesium.
o Daily Value of all other vitamins and minerals.
o Iron for women and no iron for men.
o 162 mg of Aspirin (If over the age of 40).
General Nutrition Guidelines
Results, recommends you consult your physician prior to using these guidelines.
If you have 2000 calories consumed per day and 3000 calories utilized per day, there will be a net loss of 7000 calories per week, which equals 2 pounds of fat.
ð To lose one pound of fat, a person needs to create a net loss of 3500 calories.
ð To gain one pound of lean body mass a person needs to create a net gain of 1555.5 calories.
For the average person Results utilizes a ratio of three parts carbohydrates, two parts protein and 1 part fat for each meal.
Carbohydrates-1 gram=4 calories 250 grams= 1000 Cal per day-Carbohydrates
Proteins-1 gram=4 calories 165.65 grams=666.7 Cal per day-Proteins
Fats-1 gram=9 calories 37 grams=333.3 Cal per day-Fats
Total Calories per day |
2000 |
|||||
4 meals per day |
4 |
|||||
Calories Per Meal |
Carbohydrate Calories/grams |
Protein Calories/grams |
Fat Calories/grams |
|||
500.0 |
250.0 |
62.5 |
166.7 |
41.7 |
83.3 |
9.3 |
500.0 |
250.0 |
62.5 |
166.7 |
41.7 |
83.3 |
9.3 |
500.0 |
250.0 |
62.5 |
166.7 |
41.7 |
83.3 |
9.3 |
500.0 |
250.0 |
62.5 |
166.7 |
41.7 |
83.3 |
9.3 |
5 meals per day |
5 |
|||||
Calories Per Meal |
Carbohydrate Calories/grams |
Protein Calories/grams |
Fat Calories/grams |
|||
400.0 |
200.0 |
50.0 |
133.3 |
33.3 |
66.7 |
7.4 |
400.0 |
200.0 |
50.0 |
133.3 |
33.3 |
66.7 |
7.4 |
400.0 |
200.0 |
50.0 |
133.3 |
33.3 |
66.7 |
7.4 |
400.0 |
200.0 |
50.0 |
133.3 |
33.3 |
66.7 |
7.4 |
400.0 |
200.0 |
50.0 |
133.3 |
33.3 |
66.7 |
7.4 |
6 meals per day |
6 |
|||||
Calories Per Meal |
Carbohydrate Calories/grams |
Protein Calories/grams |
Fat Calories/grams |
|||
333.3 |
166.7 |
41.7 |
111.1 |
27.8 |
55.6 |
6.2 |
333.3 |
166.7 |
41.7 |
111.1 |
27.8 |
55.6 |
6.2 |
333.3 |
166.7 |
41.7 |
111.1 |
27.8 |
55.6 |
6.2 |
333.3 |
166.7 |
41.7 |
111.1 |
27.8 |
55.6 |
6.2 |
333.3 |
166.7 |
41.7 |
111.1 |
27.8 |
55.6 |
6.2 |
333.3 |
166.7 |
41.7 |
111.1 |
27.8 |
55.6 |
6.2 |
Recommendations
o Priority of meats: fish, chicken, turkey, red meat, and pork.
o Eat brown rice instead of white rice.
o Eat whole wheat bread instead of white bread.
o Eat whole wheat pasta instead of white pasta.
o 800 micrograms of folate.
o 1200 milligrams(mg) of calcium.
o 400 mg of vitamin D.
o 400 mg of magnesium.
o Daily Value of all other vitamins and minerals.
o Iron for women and no iron for men.
o 162 mg of Aspirin (If over the age of 40).
Form 2 Weeks
Technique/Drills (1-5sec*1 set)
Monday-Hand Cycle, Jump Rope, Elliptical, Step(1-2-3-4)
Ladder(1-2-3,lat 2) Cones(fwd, bkwd, lat) Sprints (10m, 20m, 40m)
Strength to Weight Ratios
Nutrition (Everyday)
Friday-Force Training
Nervous Development
Tuesday-dynamics, core, performance exercises
Thursday-dynamics, core, performance exercises
Proprioception (Timed)
1-navel-in 2-Symmetry 3-Elbow Drive/Knee Drive
4-Pull/Ankle Locks
Wednesday-200m*4, 400m*4 Saturday-800m*1, 1200m*1
Speed 3 Weeks
Drills (3-8 sec*1-3 sets)
Monday-Same as Above
Short to Mid Distance Form/Proprioception
First Wed-1 mile
First Sat-2 mile
Second Wed-3 mile
Second Sat-4 mile
Third Wed-5 mile
Third Sat-6 mile
Strength to Weight Ratios
Nutrition (Everyday)
Friday-Force Training
Nervous Development
Tuesday-dynamics, core, performance exercises
Thursday-dynamics, core, performance exercises
Sustained Speed 4 Weeks
Drills (3-8 sec*4-6-8-10 sets)
Monday-Same as Above
Short to Mid Distance Form/Proprioception
First Wed-7 mile
First Sat-8 mile
Second Wed-9 mile
Second Sat-10 mile
Third Wed-11 mile
Third Sat-12 mile
Strength to Weight Ratios
Nutrition (Everyday)
Friday-Force Training
Nervous Development
Tuesday-dynamics, core, performance exercises
Thursday-dynamics, core, performance exercises
Competitive Enhancement 2 Weeks
Prep Week
Monday Drills 6 sets
Tuesday Performance
Wednesday 13.1 mile
Thursday Performance
Friday Force
Saturday 10k
Final Week
Monday Drills 3 sets
Tuesday Performance
Wednesday 5k
Thursday Nothing
Friday Nothing
Saturday Nothing
Race Day
2925 Airway Ave. #J
Costa Mesa, CA 92626
*Located just off Redhill, behind the John Wayne Airport
Contact Us – info@innovative-results.com
Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.
Monday-Friday
5, 6, 9:30 am
3:30, 5, 6, 7 pm
*MWF at 12 Noon
Saturday
8,9 am
10 am Charity Workout
Sunday – CLOSED