Fat Burning Workouts, Videos, Tips and Diet by Fitness Coach and Personal Trainer -Coach Rollie

The Fat X Program (FX12) is a 12 day fat burning workout and fitness program designed to help you lose body fat and get fit fast. If you're ready for awesome fat loss (fat burning) and fitness results, download the fat burning program and start on the workout videos today!. The Fat X Program includes the workout manual and 11 fat burning workout videos. If in or near Pasadena contact me for private fitness coaching (personal training) or boot camp workout classes. I'm the leading fitness coach and personal trainer in the city of Pasadena.

2 Keys to Succeed in Fitness and Fat Loss

Fat Burning Coach Rollie Pasadena
Have you hit a plateau on your fitness and fat loss journey?  Well, if you're reading this, you’re in luck.  In this post I will reveal two of my keys to succeed on a fitness and fat loss (fat burning)journey.  These keys will help you unlock your full fitness potential. If implemented properly, you will soon be on your way to achieving the body and fitness capabilities you desire.  I know this because these keys have been and integral part in  helping me, and in helping many of my clients both online and off line.  These keys are simple and easy to implement once you understand the mechanisms behind how they work.  So, with no further fluff, let's get to key number one. 

Practical Self-Defense and Fitness for Women

When I started Fat X 101, it was meant as a forum to show people an effective, efficient and practical method to diet and exercise. This idea of effective, efficient and practical gave birth to the 12 day Fat X Program. The Fat X Program has been extremely successful in helping people lose body fat while increasing their fitness level in an effective, efficient and practical way. I enjoy reading thank you e-mails from all over the world.  Their success is my success.  Now, I’ve taken the same concept of effective, efficient and practical to develop the FX Self-Defense System.  I’m confident that it will be just as successful as the Fat X Program and that anyone will have the ability to learn self-defense techniques that will be practical, effective and will be all wrapped up in an efficient method of learning.

Check out my friend Erika Woo demonstrating three of the techniques in the FX Self-Defense System.
Enroll for the Seminar Here


My first exposure to Martial Arts and self-defense was more than 20 years ago when I enrolled in Ed Parker’s Kenpo Karate in Pasadena.

FX Training Pasadena Exercise Pt 2 - Coach Rollie

For those of you that are new to Fat X 101, FX Training Pasadena is my private fitness studio located in the city of Pasadena, California.  In part one of this video I showcased 10 of my favorite exercises.  This video continues with that theme. In this video I demonstrate a few more of the exercises that I really enjoy and that I truly feel are effective and productive in a fitness and fat burning workout program. As in most of my workout and exercise videos, I wanted to showcase that you don’t need fancy or expensive equipment.  For this video I asked my friend Erika Woo to step in and help me demonstrate some of these exercises.  Check out the video:



Coffee Fat Burning Drink - Smoothie Recipe

If you look at all the so called “fat burners” (fat loss, fat burning supplements) on the market, usually they will contain caffeine in some way, shape or form.  Why?  Well, basically, caffeine assists in raising your metabolism.  Studies have shown that energy expenditure goes up when caffeine is ingested.  This rise in your metabolic rate is obviously a good thing if you want to lose body fat. There are actually many benefits to coffee and caffeine, including memory enhancement.  But, keep in mind, moderation is key.  Anyway, this coffee protein drink or smoothie recipe is easy. 
Coffee Protein Smoothie Recipe
Get yourself a good protein powder. BodyTech, and Optimum Nutrition are both good brands. The best option for me is to use them interchangeably depending on which one happens to be less expensive at the time. 

Exercises You Should Try - FX Training Pasadena

In this video, I decided to do a little something different.  Normally, in my free fat burning workout Bonus Series videos, I showcase complete workouts that can be done after the 12 day Fat X Program, in combination, or as a stand alone WOD (workout of the day).  This video is different because I just wanted to showcase some of my favorite exercises.  For those that have done my private training, or have done my FX Boot Camp class, you’ll recognize them, if you’re new to Fat X 101, check out these exercises.  I’ll list them below the video, and discuss some of the benefits. 



Row Thrust:  This exercise is excellent for those that need to work on their back muscles and pulling strength.  It’s a great way to develop the muscles required to do Pull-Ups and I often get a beginner to do Pull- Ups very quickly by first starting them on this exercise.  Fat burning goal or otherwise, you should give this a go in your next workout.

Fat Burning, Fitness and the Dark Chocolate Secret

Fat Burning Secret Tip Pasadena
What’s the secret to achieving long term fitness and fat loss (fat burning) results?  Well, here’s a simple way to think of it: Treat your body like an expensive car, put quality fuel in it, do regular maintenance on it, repair any damage as soon as possible.  If you do those things, your body will perform like an expensive car.  Not only will your body perform well, it will look great, low body fat, visible muscle tone, and an overall aesthetic, athletic look.  In this article, I’ll discuss one of my “fuel” secrets. What’s one of my fuel secrets? Dark chocolate!  As a matter of fact, I might have mentioned that way back when I started Fat X 101 and put myself through the Fat X Program, although things moved so fast back then that I might have glossed over it.  In any case, when I first developed the 12 day Fat X Program, I had a bit of dark chocolate every day. 

Why did I have dark chocolate every day?  

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