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.

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:

Sled Push: This exercise is not only effective in stimulating your metabolic processes which will highly help your fat burning goals, but, it’s also fun! This is mostly a lower body exercise but your core and muscles of the upper body come into play as stabilizers. 

Sled Pull: Just like the Sled Push, this exercise is mostly a lower body exercise but this time the pulling functions of your body are utilized. And yes, it will definitely fire up your metabolic processes. Erika and I were having some fun showcasing both the Sled Push and the Sled Push.

So Cal Sit Up: This exercise is one of the best methods to work your abdominal muscles (abs) with a full range of motion movement.  I like using it as a warm up exercise, or as an active rest exercise between to tougher exercises. 

Burpee + Tire Flip: This is actually a combo exercise or “complex” that utilizes two great full body exercises in conjuction with each other to thoroughly work and tax your whole body!  If you need something fun and challenging to add to your fat burning fitness plan, definitely try this one!

In-Out Hop:  The In-Out hop is a staple in athletic performance training.  Quick feet are critical in most sports and this exercise or drill helps develop and enhance footwork.  It also works great to raise your heart rate or to keep it elevated within a workout.  I like it because it’s one of the easiest to learn and implement. 

Panther Push Up: Need some variety to a regular Push Up?  Try this exercise!  By bringing your knee to your wrist or elbow, it makes your core work more, and the pushing movement, pectoral and shoulder muscle integration even more intense.  This exercise is sometimes referred to a Spider Man Push Up. 

Step Up Press:  The basic Step Up is a great lower body exercise.  Add in a Dumbbell Press and it becomes a great full body exercise. By adding in the press, you also add in more core work.  While pressing, your core works harder to stabilize the complete movement. 

If you’re in the Pasadena area, contact me for private one on one fitness coaching (personal training) or to joint my small group FX Boot Camp class.

You can also learn more and download my specialized 12 day fat burning Fat X Program here. (Basic equipment but no sled required)

My private studio, FX Training Pasadena is located at:
 2061 N. Los Robles Ave. #104
Pasadena, CA 91104

You can contact me via:

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. 

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