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.

Self Defense & Fitness Seminar - Pasadena

Womens Self Defense Fitness
While I’ve posted periodically on my social media accounts, I haven’t posted anything on the website the last couple of months because I’ve been busy opening up a new private training studio in Pasadena, California. FX Training Pasadena is where I’ll be doing most of my private fitness coaching (personal training) and where my small group FX Boot Camp classes will meet. In the process of opening up FX Training Pasadena, a couple of weeks back we had a Grand Opening.  For that Grand Opening I scheduled a few short fitness related demonstrations.  One was a self-defense demo headed by my first Jiu-Jitsu coach ever, black belt and head instructor at Villa Parke Jiu-Jitsu, Tony Grady. 

The self-defense demo was well received and a request from many of the members in the audience was for more of these type of practical self-defense techniques.  The people spoke and I listened!  I got together with Coach Tony, and this Sunday, I’ll kick off the first fitness related seminar at FX Training Pasadena (FXT). 

Self Defense Training Pasadena
The Practical Self-Defense & Fitness for Women seminar will be Sunday, April 27, from 10 a.m to 12:30 p.m.  You can pre-register for only $20. 

If you have any questions, feel free to e-mail, call or text 626-390-2523.

For those of you that have done my private training, Fat X Program, FX Boot Camp classes, or Mud Run Prep training, you already know I run a tight ship.  Everything is organized and prepared. We stick to a schedule so that we don’t waste time and so that you get a high return on time invested.

Here is the schedule for the Practical Self-Defense & Fitness for Women seminar:

10:00 a.m. - 10:10 a.m.    Meet and Greet
10:11 a.m. - 10:25 a.m.    Philosophy of Jiu-Jitsu and Practical Applications
10:26 a.m. - 10:40 a.m.    Practical Self-Defense Technique 1 Demo and Practice
10:41 a.m. - 10:55 a.m.    Practical Self-Defense Technique 2 Demo and Practice
10:56 a.m. - 11:10 a.m.    Practical Self-Defense Technique 3 Demo and Practice
11:11 a.m. - 11:25 a.m.    Snack/Coffee/Water Break
11:26 a.m. - 11:40 a.m.    Practical Self-Defense Technique 4 Demo and Practice
11:41 a.m. - 11:55 a.m.    Practical Self-Defense Technique 5 Demo and Practice
11:56 a.m. - 12:00 p.m.    Water Break - Set Up for FX Specific Self-Defense Workout
12:01 p.m. - 12:20 p.m.    FX Workout - Self-Defense Specific 
12:21 p.m. - 12:30 p.m.    Q and A  - Final Thoughts 

Once you complete the Practical Self-Defense & Fitness for Women seminar, you will have practical self-defense techniques that you can apply with confidence if you ever have the need for them.  Hopefully it never comes to that, but, it’s better to have and not need, than need and not have.  You’ll also learn some basic exercises done within the FX protocol that will help improve your fitness level so that you can apply those self-defense techniques with power, speed and strength so as to insure the highest probability of success. 

Coach Rollie's Good Fella Workout

The Good Fella Workout video is the latest in my free fat burning Bonus Workout Series. For this free workout video, I decided to return to the outdoors to showcase what can be done with very little or no exercise equipment. This workout is more on the advanced side, but it can be modified for beginners to intermediate.  If you have any questions, feel free to comment or e-mail me.  Here’s the workout video:

This workout is only (1) 10 minute round.  As always, I advocate a good warm up, 6 -10 minutes works well. While it’s a very short workout, keep in mind that quality is more important than quantity.  The jump squat is extremely intense, so you don’t need much.  Also, as most of my other workouts, the high intensity nature and power production involved in completing each circuit fires up EPOC (Exercise Post-Oxygen Consumption) a.k.a. the afterburn effect. This is highly important for a metabolism boost that will help your fat burning goals.

Here is the exercise set up for Good Fella Workout:

Deck Squat x 6
Jump Squat x 1
Walk Out + (Panther Push Up x 2) x 6

The workout might look a bit complicated, but once you watch the Good Fella Workout video it will be a little more clear on how this workout should be done.  Keep in mine that the Jump Squat is only done for 1 rep per circuit but I did some slow motion, back and forth video editing to showcase it a bit more. 

As always, if you have any questions on this workout video, my fat burning 12 day Fat X Program, or any other fitness related questions.  Feel free to contact me via e-mail, Facebook, Twitter, or Instagram

Also, if you’re in the Pasadena area and are interested in one on one fitness coaching (personal training), contact me, mention Fat X 101 and I’ll put you through a free training session.  I can also recommend a qualified fitness coach or personal trainer in or around the city of Pasadena.

The Scarface Workout Video - Get Fit Fast

My Scarface workout is another MMA round inspired workout for the Fat X 101, free, fat burning Bonus Workout Series.  For this workout, I stopped by So Cal MMA in Los Angeles.  Head trainer at So Cal MMA, Sensei Joey Alvarado welcomed me to play in his playground. Check out the free workout video.

Fat X 101 followers and my friends in the Mixed Martial Arts (MMA) community loved my MMA inspired Eagle Rock Workout video, so I decided to showcase my Scarface workout which follows a similar theme. 

The Scarface Workout is a full body EPOC (Excess Post-Exercise Oxygen Consumption) creating workout, a.k.a afterburn effect workout.  The Scarface utilizes four of my favorite exercises.  These exercises are done in circuit fashion.  You’ll notice your heart rate will stay elevated, working your cardiovascular system (cardio).  The reps are in the lower range so as to work your anaerobic system (strength, power development). 

As I always advocate, make sure to track your stats so that you can measure progress and so that the numbers and competing against yourself becomes your motivation.  Random workouts produce random results! Make sure you follow a plan, stick to it, and try to improve on it. 

By the way, you can purchase one of these bags, but, with a little time and effort, you can make one yourself.  Creativity can save you money.  Exercise equipment doesn’t have to be fancy, shiny and or expensive.  Most of the equipment that I use is simple and basic.  Remember that it is more important how you move your body, than what implement you use in that movement. 

Here’s the circuit in the Scarface Workout:

Shoulder Hoist x 4/4
High Pull x 6
Spin Crunch x 1/1
Deck Squat x 6

You can see the exercises demonstrated in the workout video. Keep in mind that exercises go by different names, I prefer using the easiest name to remember.  If you have any questions on the Scarface Workout, any others in my Bonus Series, or question on my 12 day Fat X Program, feel free to e-mail me or you can also contact me on any of the major social networks.  Are you in the Pasadena area?  Contact me for a private fitness coaching - personal training, or to join my FX Boot Camp class. 


If you’re interested in an innovative kettlebell workout program, visit www.KJRevolution.com and cheek out some of the cool moves Sensei Joey Alvarado has come up with. 

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