Coach Rollie Fitness Trainer Q & A

Fat Burning Workouts Coach Rollie
In the next few months, I’ll be featuring some fitness professionals here at Fat X 101.  To get the ball rolling, I thought I’d answer some FAQs that are asked of me via e-mail, on my social networks, and in person.  I’ll be using the same format for other featured fitness trainers, coaches, and health experts.  If you’d like to be featured, feel free to send me an e-mail.  

Let’s get this Q & A going! 

How long have you been a fitness trainer?

Fitness and naturally enhancing my body’s physical capabilities has been an interest of mine since I can remember.  As a kid, I remember watching movies featuring people with what seemed to be great athletic capabilities, and I wanted to be like those people in the movies.  Movies featuring actors like Bruce Lee, Arnold Schwarzenegger, and Sylvester Stallone would easily grasp my attention.  

As a teenager, I would read anything on health, fitness and sports that I could get my hands on. After high school, my interest in fitness gained momentum, especially since my first career goal was to go into law enforcement.  In 1999, I was working in the Records Department at the Pasadena P.D., but I still wanted to stay involved in fitness and help others achieve their fitness goals.  So, in that year, I completed the requirements to achieve my Personal Trainer certification through the I.S.S.A (International Sports and Science Association).  

After I left the PD in 2011, I officially started training people professionally.  
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What’s been your biggest accomplishment in fitness? 

I trained my body to be as strong as possible, naturally, and competed at the Venice Beach Push Pull Invitational in 2004 and 2005. I placed 2nd and 3rd in my division in those years.  I was most proud that I did it steroid and PED (performance enhancing drug) free. I’m a natural athlete, and even though it can be tough at times, knowing that there are illegal shortcuts, it feels good to know that everything I’ve accomplished, I’ve done without steroids and or PEDs.

What do you normally have for breakfast? 

When I’m focused on keeping my body fat down and my performance levels up, I usually have a protein smoothie with protein powder, kale, spinach, berries and coconut oil.  The ingredients might change a bit, but I usually try to make sure it either has kale, spinach or both.  I like starting my day with a burst of nutrition.  

Do you have cheat meals? If so, what are they usually? 

What most people refer to as “cheat meals”, I consider reward meals.  After all, it’s one of the reasons I work hard in they gym.  I like being able to indulge in a decadent meal, every so often. I see it as a well-deserved, healthy diet vacation.  

I’m a big fan of a good quality cheeseburger and some delicious ice cream.  
cheeseburger pasadena reward meal

How do you motivate yourself to continue eating “healthy” or as you call them “Fat X Approved meals?

It’s easy to eat healthy when I know it will help me feel better, look better, and perform better.  I know how I feel when I have 2 or 3 days of bad eating, and I don’t like it.  My energy level is lower, and I feel sluggish.  

How often do you eat “Fat X Approved meals”?

If I’m on a maintenance phase, my diet consists of about 80-90% Fat X Approved meals.  When I’m trying to reduce my body fat, I crank those back up to about 95%.  
Fat X Approved meals food

What motivates you stay in shape?  

I like feeling good, looking good, and performing well in any physical fitness related competition that I decide to enter.  I’ve challenged myself to do several types, including “Mud Runs” (Tough Mudder, Gladiator Run), submission grappling (Brazilian no-gi Jiu Jitsu, pankration, submission wrestling), powerlifting (Venice Beach Push Pull Invitational), and recreational sports (basketball, baseball, softball).
I also don’t want to be an out of shape coach/trainer.  In my mind, it’s like being an out of shape doctor.  At the end of the day, this profession is health related, and I feel I should lead by example.  
Grappling BJJ MMA Pasadena

Is the 12 Day Fat X Program the best program you’ve developed?

The Fat X Program started as a “comeback” program I developed for myself. When I started training in BJJ (Brazilian Jiu Jitsu) at Villa Parke Jiu Jitsu in Pasadena, I suffered a minor shoulder injury.  I took some time off from training.  It was summer, and I was enjoying life a bit too much. Long story short, I got pudgy!  

I wanted to get back in tip top shape ASAP!  So, I sat down and went through every fitness program, concept, and strategy I had ever tried and extracted the best of the best. I remembered Bruce Lee’s quote: "Adapt what is useful, reject what is useless, and add what is specifically your own."

The 12 Day Fat X Program was born, and for the specific purpose of losing body fat (fat burning), getting strong, and fit as fast as possible. Yes, it is the best program I’ve developed.  

With that being said, I’ve had other fitness goals, and I’ve worked with clients with very specific needs and goals as well. So, I always do my best to develop the best program for those needs and goals.
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Where is your fitness studio? 

My fitness studio, FX Training Pasadena, is located at 2061 N. Los Robles Ave. Suite #104
personal training in pasadena

What’s the best way to contact you? 

You can E-mail, call/text 626-390-2523 or contact me on Twitter, or Instagram.  

Tips for the Fat Burning Eagle Rock Workout

My Eagle Rock Workout has become a favorite in the free Fat X 101 bonus workout series. The exercises in this workout are simple, yet extremely effective.  With that being said, I do get asked questions on it.  In this article I will be answering some of them.  Check out the free workout video demo.  Below, I’ll get into some tips on how you can make the Eagle Rock Workout effective for you, whether you have the exercise equipment, or need alternatives exercise ideas.  

The Eagle Rock Workout is a full body workout involving a pushing exercise movement, a pulling exercise movement and a lower body/leg exercise.  For the original post on this workout go here:  

If you don’t have the equipment, or uphill running area, here are a few options to get a similar training effect.  

Workout and Exercise Alternative A
Get yourself some TRX Straps, or the much less expensive alternative Woss 3000 Equalizer Trainer straps.  

Instead of Dips, you can do some push ups on the suspension straps.  
Instead of the Gravity Rows, you can do a rowing movement by utilizing the straps.  
Instead of the uphill/downhill sprint, do 10 jump squats.  

Workout and Exercise Alternative B
This alternative can be done with no official exercise equipment. 

Replace the Dips with the Walkout
Replace the Gravity Rows with a Power Swing. You can use a bag, milk jugs or something similar for resistance.  
You can still use 10 Jump Squats to replace the sprints.  

Remember, you don’t need fancy equipment to get in a good workout. 

"Do what you can, where you are, with what you have". –Theodore Roosevelt

If you have questions on this workout, my 12 Day Fat X Program or if you need help with anything else fitness related, feel free to e-mail me.  

If you’re in the Pasadena area and would like to train at my private fitness studio, FX Training Pasadena, contact me ASAP to set up a free 20 minute consultation.  

Keep up with me on social media:

Burning Questions: Should I Go Heavy?

Fat Burning Workouts Heavy or Light weights
When I first started Fat X 101 back in 2008, I had a weekly segment where I would answer reader submitted questions.  By popular request, I’m bringing it back and titling it “Burning Questions”. If you have a fat burning, workout, diet and or any other fitness related question, feel free to e-mail me, or contact me via one of my social media accounts and I will answer it in Burning Questions.  

Today’s question was sent to me via Facebook:

Wondering if you can give some advice. I haven't really worked out in about 3-4 yrs but now I finally got my ass in the gym. Been going steady for 5 weeks now doing light weights 15-20 reps for 3 sets on everything plus cardio. I want to train in kickboxing , BJJ and boxing at my gym. I know if I go heavy on the weights I'm going to bulk up but I'm afraid my range of motion will be affected ( it's not that great to begin with). Should I stay with light weights or should I go heavy now and how can I improve my range of motion if I do? Thanks.

- Oscar V. 

First, congrats on getting back to exercising.  Any exercise is better than no exercise, but, I hope I can help you get the best and most out of the time you have to spend on exercise and your fitness and fat burning goals.  

Fat Burning and the Importance of Cortisol

fat burning tips cortisol
For long term health, fitness, and fat loss (fat burning) success, understanding cortisol and the role it plays in your body is absolutely crucial. Cortisol is important for survival, but allowed to run wild can be a huge detriment to your health, fitness, and fat loss goals.  Are you having trouble sleeping?  Are you having trouble losing body fat?  These are just two signs that you might be letting cortisol run wild.  Let me get into the importance of cortisol first, and then I’ll go into how too much can derail your health, fitness and fat burning goals.  

1 Minute Fat Burning Workout Finishers pt 1

fat burning workouts for men
Workout finishers are considered quick exercise drills or routines to help enhance your GPP (general physical preparation).  These workout finishers are generally designed to round out your fitness abilities or to close up any holes in your overall fitness program.  Check out the video and I'll go into details below. 

100 City Push Ups Motivational Movement

Push Ups Pasadena Fat Burning
One of my goals for 2015 is to develop more motivational material for Fat X 101 so as to help motivate and re-motivate Fat X 101 followers (FX’ers). I’ve found that having fun with fitness improve and enhances motivation.  So with that being said, I’ve developed the 100 City Push Ups movement which we’ll spread on social media through the the hashtag #100CityPushups. The 100 City Push Ups movement will be an opportunity to motivate or re-motivate yourself and others by going outdoors, showcasing your city, and getting in some extra exercise.  Check out the video, help me spread the word, and let’s have some fun with it! 

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