365 Fitness Houston Blog

P's Weight Loss Journey

2011-09-18T22:04:00.005-05:00

Hi! My name is Patra (that's me in the middle), otherwise known as 'P'....I'm Royce's girlfriend, and I am addicted to food! (WOW that was really hard for me to say). Well really, I'm not addicted, I just appreciate and love food and all that it has to offer. I was given this trait by my [late] father who would eat anything under the sun, and would clean his plate every single time to show his appreciation. I remember lots of stories growing up involving my father and food: One time my mother and I died laughing because he was adamant about taking home a to-go container full of 1/4 a piece of bacon, a spoonful of eggs, and 3 squares of a pancake from IHOP. That's a food lover right there! One other time at the dinner table, my mother didn't like a certain take out dish and told my father; he asked to sample it and agreed that it was not tasty at all...5 minutes later after conversation, we noticed he had cleaned his plate...and my mother's too!!! Not tasty huh?? lol.

These stories fill my heart with laughter and happiness when I remember my father. But I do realize that some of the habits I grew up watching along with additional bad habits developed over time have led to a lifetime struggle with weight. Just recently, I gained 20+ pounds over the course of my last year in Business School and I realized I have been significantly affected by it, both physically and emotionally. So I am here to blog about my experience and journey in losing this recent weight I've gained, and also to change my eating /exercise habits for the long...LONG term. I'm hoping that you will find this blog helpful, inspiring, and if nothing else, an outlet for the challenges that you too are going through.

A few things you should know about me regarding dieting and weight loss (if you fit in at least one of these categories, you should definitely read this blog - shameless plug! :)

I love to eat - I rarely discriminate between good and great food... as long as it tastes like what it is supposed to taste like, I don't really complain!
I am not an avid exerciser in the gym - I much prefer activities outside, but since I live in Houston and value breathing, this is often not an option in the summer months!
I am short - this has all sorts of downsides when dealing with weight gain.
I am not really athletic - I didn't play sports as a child, but I have taken a liking to tennis - great workout!
I don't like fad diets - I did the lemonade diet once, and crashed after the 3rd day, begging my co-worker for some of her leftover nachos from lunch... not good!
I am a carbivore - I heard someone use this term, gave them a confused look, and began using it the next day! I love rice, pasta, bread...ahhhh the thought of it all!!

Given these few characteristics, it should make for an interesting combination of emotions and behaviors that I exhibit on any given day.

This will be a journey for me and so a few things you can expect to receive in my periodic blogs...a healthy dose of laughter along with honesty, humility, encouragement, inspiration, tips, and some story telling. My goal is to appeal to those who have real difficulty in committing to weight loss long term and also to receive some encouragement from those who have been where I am and are now firmly committed to living a healthy life of eating and exercising. So stay tuned for future posts. Hope you enjoy!

2011-05-26T17:24:00.000-05:00

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New Indoor Boot Camp from 365 Fitness Houston

2011-05-17T12:58:00.002-05:00

Coming Soon to an Area Near You!

5 Reasons Why Alcohol Will Destroy Your Dream Physique

2011-05-12T12:41:00.000-05:00

Getting drunk is more harmful than you think.

"Does drinking really affect the muscle growth process?"

I'm sorry to say it, but yes, too much alcohol will almost definitely have a significant negative impact on your muscle-building results. Alcohol is far more harmful than most people think, and it's very important that you understand how this substance is affecting your progress. This is not an anti-drug speech, but if you're serious about achieving a truly impressive physique, you should definitely be aware of the 5 main ways that alcohol is slowing down your gains. . .

1) It negatively affects protein synthesis.
Protein synthesis is the process where amino acids are joined together to form complete proteins. Excessive alcohol consumption slows this process down by up to 20%, and since your muscles are made up of protein, you can see how this is a problem.

2) It lowers testosterone levels and increases estrogen.
Testosterone is the most important muscle-building hormone in your body. One of the limiting factors that determines how much muscle a person can gain is their level of free-flowing testosterone.

3) It causes dehydration.

The kidneys must filter very large amounts of water in order to break down the alcohol, and this can result in severe dehydration within the body. Water plays an absolutely crucial role in the muscle-building process, and being even slightly dehydrated is a recipe for disaster. The muscles alone are comprised of 70% water.

4) It depletes the body of vitamins and minerals.
Alcohol consumption causes vitamins A, C, the B's, calcium, zinc and phosphorus to all be drained at rapid rates. Vitamins and minerals keep every little process in your body functioning properly, and many of these processes involve muscle growth and maintenance.

5) It increases fat storage.

With 7 empty calories per gram, alcohol can actually be quite fattening. Alcohol also disrupts the Kreb's Cycle, which plays an important role in fat burning.

If you're serious about achieving significant muscle-building and/or fat loss results, you definitely need to monitor your intake of alcohol and make sure that you are consuming it in moderation. A few drinks here and there shouldn't be a problem, but if you find yourself drinking every weekend you can almost certainly kiss your muscle gains goodbye.

If you do decide to go out and party, make sure to drink plenty of water and to properly nourish yourself with vitamins/minerals and a protein rich meal

I'm just trying to help YOU!

Dedicated to Your Success,

Rolls Royce

Testimonial Video for 365 Fitness Houston

2011-05-06T15:41:00.000-05:00

A Letter from your Belly Fat

2011-03-31T15:47:00.003-05:00

How's it goin'! This is a letter from your ol' pal, Belly Fat.

We had a great run last summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.

Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.

So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?

Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here.

Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!

After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!

But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year.

Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, unlike these days.

Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.

Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that 3-IN-1 Rapid Fat Loss Training workout routine. Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more fat than a short order cook at a roadside truckstop.

So again, if you want to keep your dear old belly around for another year and another summer, do NOT use 3-IN-1 Rapid Fat Loss Training - otherwise, its all over pal, and you'll never see me again.

Belly Fat says, "Don't use this"
=====> 3-IN-1 RAPID FAT LOSS WORKOUT

Your friend and spare tire,

Belly Fat

PS - Seriously!
Don't go near that 365 Fitness Houston 3-in-1 workout program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway. It will be a sad farewell, and you'd be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say!

PPS - Don't do what this guy and gal did.

They used the 3-in-1 workout w/365 Fitness Houston and look what happened to their belly fat. Now please go get me some more comfort food...

"This 3-in-1 program was a blast. The training was focused & intense. And the results were incredible. It's good to look the way you feel!"

Brian Malone
I/B Visual Concepts
Houston, TX

"The 14 Day Fat Loss Program w/Royce's 3-in-1 workout routine was a testament of will power and perseverance! I have never been so challenged and motivated in the pursuit of my fitness goals. Royce was knowledgeable, skillful, and creative! This program was no ordinary day at the gym. In addition to the workout the diet plan was awesome. The meals had variety and never left me hungry". "Go Hard or Go Home!!!"

Thanks Royce!

Tiffany Sheppard
Social Worker
Houston, TX

Got Excuses?

2011-03-31T12:41:00.000-05:00

There is NO EXCUSE for NOT getting Healthy, Tight, Tone, Lean & Sexy in 90 days or less w/365 Fitness Houston!

The Best Motivation Video

2011-03-30T02:45:00.001-05:00

3 Secrets to Maintain Weight Loss

2011-03-25T16:32:00.004-05:00

If you've ever lost weight, you know how hard it is to keep it off.

Ever wonder why some people are able to keep weight off, while others put it right back on?

Well I'm going to hook you up w/snippets from an issue of my EXCLUSIVE Online Newsletter that all of my clients and friends get from me every month. I just confirmed 3 appointments w/new clients for next week and I so happy I figured I'd give something away for free. What better to give away than information that can make someone's life a lot healthier, richer, and exciting!?! Enjoy!!!

Read on for the 3 Secrets to Maintain Weight Loss. (And if you still have pounds to lose, these 3 secrets will help you too.)

Secret #1: Keep on Moving
If you're serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities.

Secret #2: Be a Healthy Eater
Sorry, you can't go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:

1.Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.

2.Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don't have to swear off chocolate forever, just eat it occasionally with portion control.

3.Eat a balanced diet. Include a variety of fruits and vegetables, lean meats and whole grains.

Secret #3: Eat for the Right Reason
Emotional eating is one of the top reasons that people are overweight. It's very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you're going to have to eliminate emotional eating.

Don't be one of the many who skip these 3 secrets and instead return to life pre-weight loss. You worked hard to be where you are – you deserve to keep it.

I'm always available to help you achieve any fitness or weight loss goal. Call or email to get started on a solid exercise program that will change your body and life forever.

Signing Out,
"Rolls" Royce Isaac
Houston's Rapid Fat Loss Expert
royce.isaac@365fitnesshouston.com

7 Habits of Highly Fit People

2011-03-14T12:12:00.004-05:00

Lots of people ask me how to quickly and easily get fit. While I know they are hoping for a simple answer, the reality is that getting and staying fit is a lifestyle, not a quick fix.

So what do fit people do in their "healthy lifestyle"? Take a peek with the following 7 Habits of Highly Fit People:

Habit #1: They Don't Buy Junk
Fit people know that if they keep junk food in the house it will land on their waist sooner or later. So they don't buy any. Even buying junk food for your kids or spouse is not advised since 1) you'll likely eat some of it eventually, and 2) your loved ones shouldn't be eating that junk either. It's called junk for a reason!

Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts, gold fish crackers, and other healthy whole foods snacks.

Habit #2: They Have Priorities
Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I've found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.

Treat exercise time with the same importance that you would a business meeting or trip to the dentist.

Habit #3: They Stop When Full
Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?
The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn't empty.

Habit #4: They Push Themselves
Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you're cheating your body out of great results when you don't push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.

Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.

Habit #5: They Don't Eat and Watch
Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you'll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?

Eat before or after your entertainment and pay attention to what and how much goes into your mouth.

Habit #6: They Drink Water
Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat. Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.

Habit #7: They Are Supported
Fit people don't leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of skipping out of the equation.

Want instant support? Call or email me today to get started on your own customized fitness plan.

I hope that these habits have inspired you to make a change for the fitter in your own life.

If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level.

If none, or very few, of these habits describe your lifestyle, then I've got good news – you now have 7 effective new habits to start that will get you some awesome results.

Don't try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.

As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. So guys if you could please comment below and tell me what you think about my blog post. Thanks!

"Rolls" Royce Isaac
Rapid Weight Loss Fitness Expert
Certified Personal Trainer
royce.isaac@365fitnesshouston.com

I AM PISSED, I'VE HAD A HEART ATTACK!!! WHAT'S YOUR EXCUSE!?!

2011-03-01T12:12:00.007-06:00

Hi there! I know it's been awhile since I've last wrote or posted something here on my blog, but I've just been stressed w/life and have had "writer's block" here for the past few months, so forgive me. But today is a new day and I am simply pissed off! What am I pissed off about? Well I'm glad you asked! I am pissed off about a person I know who has decided to quit their workout program because of EXCUSES!!! I mean to put it simple, that's just what it is... People just don't get it do they!?! This person like millions who have come and died before them has come up w/every excuse in the book as to why they can no longer train to lose weight, i.e. people or talking about me, the gym is too far and that's a sacrifice in itself, I'm not on the same level as the other people in my workout group, I don't like the gym, I don't want to eat right, I have to study for my 2nd and/or 3rd college degree, I don't want to or I can't workout from home, etc, etc... I just want to say "Shut the "F" UP! I mean REALLY!?! I've had and heard every EXCUSE in the BOOK!!!

PEOPLE!!! I've had a FREAKIN' HEART ATTACK FOR CRYING OUT LOUD!!! I was only 27 YEARS OLD WHEN I HAD IT!!! ARE YOU KIDDING ME!?! NO, I'M SERIOUS HERE! It was December 31st, 2007 (New Year's Eve for the slow people in the room). It was around 6:30pm CST when it all started happening... I began feeling a deep strong chest pain, right below my left pectorial. I remember it clearly, cause I had not too long before finished eating a double meat cheese burger from Burger King and I hadn't had one in 3 weeks. (Which if I may add was a FEAT for me to accomplish at that point in my life).

Me @ 255lbs after I lost my 1st 15lbs.

It had been about 3 1/2 weeks since I had moved out from my then fiance's parent's house. My little girl (at the tender age of 2) was crying herself to sleep every night and having nightmares wanting her daddy to come back home. I was selling NEW Cars for a living and the economy bubble was about to BUST, so NO ONE was moving ANY Cars. I was totally out of shape, weighing 270lbs at 6 feet tall (which was the most I have ever weighed in my life!) I was going through depression, working anywhere from 12 to 16 hours, 6 days a week and sometimes working on my 1 day off. SMH (I'm not asking you to feel sorry for me, I'm trying to paint a picture here).

So back to that night and to make a long story short... I felt like I damn near died! I remember thinking about my life, my ex-fiance', my daughter's future w/out me, my mother, my girl friend and how I wasn't ready to die and if God allowed me to live thru this moment I was gonna be different from how I had become!

Thank GOD that HE gave me a 2nd chance on life! So you see, there is NOTHING and I mean NOTHING that will allow me to accept ANY EXCUSE for NOT GETTING IN SHAPE & STAYING IN SHAPE! IF that story doesn't get you, then allow me to tell you a little about my friend HENRY! A 45 year old Asian man who lives in Sugar Land, married w/no kids, a computer programmer, and a PARAPELEGIC. He is a former client of mine and a good friend of mine as well. His story is that when he was 16 years old on October 10th, 1982 (My 2 Year Birthday> my dob is 10/10/1980) him and 3 of his friends were riding in a mustang and driving drunk and crashed into a tree. Henry was found paralyzed from the chest down! This man now celebrates on my birthday every year as His God given 2nd chance opportunity on life! And you know what!?! Again I say, that he was one of my clients that I trained during my days as a Personal Trainer at 24 Hour Fitness, to get in shape, and to get stronger, and to look sexier for himself and his wife.

So you see folks again, there are NO ACCEPTABLE EXCUSES! After my heart attack, I no-longer allowed any excuse to stop me from winning my life back and I am NOT going to allow any excuses to steal my life from me again nor will Henry and I believe in GOD that nothing else ever will.

What about another story you say!?! Well what about my client that currently is fighting the battle against Breast Cancer? Now I won't tell you her name out of respect for her privacy, but she is another inspiration for me and all to follow. She like me or Henry could have used her illness/"life situation" as an excuse NOT to workout and eat right to get in shape, but SHE DIDN'T! And folks let me tell you, this woman is a WINNER! She is a mother of 3, a devoted wife, a sister, a daughter, she has a full time job taking care of OTHER MOTHERS' KIDS after they deliver their babies. My client works out EVERY WEEK TOO! She lives in RICHMOND, TX & drives to train w/me 3 days a week at my little gym called B.O.N.A. Fitness Facility on 10640 Westheimer Rd & just off Beltway 8, in the Westchase District (YES, I DID just plug my gym, lol... so what sue me!) The days she doesn't train w/me she trains w/her husband, herself, or her workout partners.

NO EXCUSES PEOPLE!!! THAT'S THE ATTITUDE YOU HAVE TO HAVE WHEN LOSING WEIGHT AND WORKING TO KEEP IT OFF... I tell clients all of the time, "That You Gotta be Like Nike and JUST DO IT!!!"

This is "Rolls" Royce now after NO EXCUSES!

To whomever is reading this blog post today, I plea with you almost as seriously as I would to urge you to get saved and filled w/the HOLY SPIRIT; to turn your life around today and ACCEPT NO EXCUSES, GET ON YOUR GRIND, GET OFF YOUR BUTT, TAKE BACK COMPLETE CONTROL OF YOUR LIFE, BE LIKE NIKE AND JUST DO IT! NO MATTER WHAT OBSTACLES MAY BE IN YOUR LIFE, JUST OVERCOME THEM ALL!!!

I hope I Inspired Someone today w/these testimonies and my venting of frustration!!! As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. So guys if you could please comment below and tell me what you think about my blog post. Thanks!

As always I say to you, Take Care, Take Charge, and I'll See YOU OVER THE MOUNTAIN TOP, GOD BLESS YOU!

Yours in Health & Fitness,

"Rolls" Royce Isaac
Rapid Weight Loss Fitness Expert
Houston, TX
http://www.365fitnesshouston.com/

The 5 meals a day healthy eating plan

2011-01-04T15:29:00.003-06:00

Now, you may be asking yourself how eating 5 times a day could possibly be good for you! This eating plan, of course, consists of good, healthy foods along with good habits- you cannot eat pizza 5 times per day to be a lean, mean working machine. The only thing you would be is a big blob of blubber! Foods high in bad carbohydrates, like pizza, drag you down, bloat you and deplete your energy. It is time for you to change your habits and start eating light and healthy!

What we are working towards is to raise your metabolic rate so you can burn calories all day long. Drink plenty of water before and after meals and throughout the day to curb your appetite. You want to flush out any toxins and excess fat in your body.

Try to plan your meals with the foods you enjoy. If you do not like tuna, do not force yourself to eat it. You will never stay consistent if you are dreading what you have to eat. Eat your meals slowly while sitting down. Too many of us eat on the run, standing in the kitchen or in the car. We do not give our bodies the chance to tell our brains we are satisfied and as you know, if you are not satisfied, you might over eat.

There are going to be days that you might “fall off the band wagon.” For example, you might eat a high fat meal or over eat at dinner. If this happens, do not give up - just get right back on your eating plan the next day and your body will not be affected. If you thrown in the towel, that is where you get into trouble. If you make a mistake at work, you don’t just quit your job - you correct it and move forward... Remember, quitters never win and winners never quit.

Here are some tips to follow if body fat loss is your goal:

Have your food steamed, baked, broiled or roasted.
Eliminate any rich, thick sauces and soups such as bernaise, hollandaise, alfredos an sauces (marinara is a better choice).
Remove skin and fat from chicken.
Eliminate butter all together.
Eat smaller portions - more often - never stuff yourself.
Share dessert - do not eat the whole thing by yourself!
Learn to just have a taste - if it is a food you cannot resist, stay away from it all together.
Chew gum while baking - especially during the holidays.
Ask for your salad dressing on the side - dip your fork in for taste.
Do not go out to dinner starved - this will lead you to over eat. Drink water before your meals.

Happy Eating, take care, take charge and I'll See You Over the Top!

As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. So guys if you could please comment below and tell me what you think about my blog post. Thanks!

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2010-12-18T15:12:00.003-06:00

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Damn Girl! How Did You Get All of That, in Those Jeans!?!

2010-11-15T09:57:00.001-06:00

All ladies have had a trouble zone that makes them crazy when they're trying on new clothes. Were you ever dying to fit into a pair of sexy new jeans, but they wouldn't budge past the middle of your thighs? I hear it all the time... "Royce, you gotta help me fit back into my skinny jeans I bought!" Yeah, yeah, yeah. NOT exactly the words a guy like me wants to hear, but hey somebody's gotta do it right!?! Hehehehe. Or ever had the dreaded "muffin top" — where your middle is hanging over the waistband? NOT SEXY! Trust me, some heart-pumping cardio is going to make a world of difference in helping you burn off the fat. And doing these three killer moves will really help you sculpt those skinny-jean trouble zones even more!

If you're a beginner, try to do 12 - 15 reps and 3 sets of each move along with cardio intervals. Or if you're advanced, try 20 - 25 reps and 3 sets to go along with cardio intervals.

Donkey Kick

Start on your hands and knees, with your knees directly under your hips and your wrists in line with your shoulders. Keep your back and neck straight and look forward. Shift your weight to your left leg.
With your hands still firmly planted on the ground, kick your right leg up and back behind you until it is straight. Keep your foot flexed so that your toes are pointing toward the floor. Slowly bring your right knee back to the ground. Repeat all the reps on the same side, then switch to the opposite side and repeat. Keep checking your form to make sure your shoulders are always in line with your wrists.

Crossover Lunge

Stand up straight with your feet hip-width apart. Step your left foot diagonally forward and across the right foot. If you were standing in the middle of a clock facing the number 12, you would bring your left foot across the body and place it on the 1. Slowly lower your right knee until the left leg is parallel to the floor
Then, using the left leg, exhale and push yourself back into your first step. Repeat the same motion with the right leg, only this time bring your right leg forward and place it on the number 11.

Pike Crunch

From a kneeling position, place your abdomen on a body ball and roll the body along the ball until your ankles rest on the top of the ball. Your shoulders should be aligned directly over your hands.
Contracting your abdominal muscles, exhale and pull the ball forward using your legs.
As your glutes rise, keep your upper body stable so that your shoulders stay aligned with your hands.
In the finished position, your toes should be resting on the ball. Return to the starting position and repeat.

Hope this helps, now "Let's Get Sexy!" - RR

The Road to Potential - Day 1

2010-10-19T02:42:00.004-05:00

So I'm ready to embark upon a journey many before me have traveled, but only few have conquered; Bodybuilding! Since I was a kid, I've always been inspired by the men with bodies like "Greek God's", Giants, or even Monsters! People like the Famous Arnold Schwarzenegger, or Lou Ferrigno, Lee Haney and even more recent, my favorite bodybuilder of all time Mr. Ronnie Coleman.

Now I'm not saying I aspire to get as HUGE as any of those guys (at least not right now), but I do certainly plan on training like it! I intend on seeing just how far I can go w/this journey, seeing my limits; mentally, physically, and emotionally. Being a certified personal trainer, a former athlete, and a gym rat, I know that it's going to take hard-work, determination, discipline, consistency, and "big-balls" to make it down this road and I'm ready! But through it all, I plan on having a lot of fun w/seeing all of the changes my body is going to go through.

So last night started it all and it was a perfect evening to begin too, considering it was Monday night, in the Fall Season, which means it's FOOTBALL Season and like any other Monday evening, someone chose to piss me the hell off! Perfect fuel for a "bad-ass" workout, lol! So before traveling down this journey I did my homework a bit and looked at my "road-map to success" and from my research I decided to do some tried and proven GVT (German Volume Training). So I did what most guys do on Mondays... Chest Day!

It was now 8:45pm and I had just finished training my last group of clients for the day about 45 minutes prior. I took some time to get my mind right, get my gloves on, scoop out the scene and get my "game face" on. So here I go... I warmed up my rotor cuffs (Previous shoulder injury bench pressing yrs ago) then warmed up w/two sets on the inclined bench. 1st set = 95lbs/20reps, 2nd set = 135lbs/15reps,
3rd set = 135lbs/10reps...

Ok now I'm ready to go! I took a sip of water looked around n realized the only people left in the gym was me, 3 guys doing MMA training, and the cleaning lady! Perfect - NO DISTRACTIONS or any lazy ass guys standing around taking up space n hanging out by the water fountain in between my sets.

I proceeded to lift 155lbs of iron 10reps for 10sets. Hey it was my first day back on the job after like at least a 4-5 month layoff so shoot me already! Anywayz, after about the 7th set I felt like quitting because my shoulders wanted to give out, but HELL NO! I told myself "it's only Day 1 and your punk-ass AIN'T QUITTIN"! So I rested for 2 minutes, got my ass back on the bench, stared myself in the mirror real quick for a chin-check and blurted out... "Yeeaaaaaaahhh BABYYYYYYYYYY, LIGHT WEIGHT!" and knocked out those last three sets like WHAT!?!

Then my favorite part happened... "THE PUMP", man I looked in the mirror and my chest looked like an action hero's!!! (He-Man's, lol) I was proud of myself. I hadn't trained hard in months and I felt like day 1 was alright! No bull-shittin' around w/ppl having long unproductive convo's, just got it in and out, just the way I like it! (Right here insert, "that's what she said", lol). I can already sense my attitude toward training beginning to change. Craving that "pump", the feeling of BLOOD rushing into your muscles, your veins poppin' out, sweat drippin everywhere, and you feel like an ANIMAL. Hardcore baby! And this is only the beginning! - RR

As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. So guys if you could please comment below and tell me what you think about my blog post. Thanks!

What the Scale is NOT telling You!

2010-09-29T13:34:00.000-05:00

So, you've been busting your butt in the gym at least 3-4 days a week, putting in work on that dreaded treadmill, eating all the right stuff for weeks now and then all of a sudden ----- BOOM!----- You stopped loosing weight, you can't get the # on the scale to change, you think your scales broken, or maybe the house has shifted so the floor must now be at a slant so that's what's throwing your numbers off, lol. If that sounds anything like you then... STOP!!! Stop NOW before you go NUTS over what you could possibly be doing wrong!

If you know that you are giving your workouts a 150% every time you train and you are staying consistent w/the right stuff then do yourself a favor and focus more on what the scale is NOT telling you --- like how strong you have become. Do you look better in your clothes? Have you lost inches? Do you have more energy and spunk? Do you FEEL AWESOME NAKED? Ok, well maybe not so much yet for some of you on the latter, but you get my drift ;). My point is stay AWAY FROM SCALE; I mean not entirely, but keep it to a minimum. I can't tell you how many clients I've had that made this same mistake and the moment I told them to quit and they actually LISTENED, they felt better about themselves, and guess what! They lost more weight, go figure!

Here's a tip: Don't weigh yourself daily, but try only once a week and the rest of the time just take notice of how you are feeling.

I like this quoted riddle: "How do you eat an elephant? One bite at a time." So that's how you approach your weight-loss, "One bite at a time". You didn't get overweight overnight. So the weight loss takes time, patience, focus, and hard got damn work! So let's do it! If I can do it, so can you! Take care, take charge, and I'll See You at the top!

Alicia Keys' Butt Exercises

2010-09-21T12:04:00.002-05:00

Want to know what celebrity workout Alicia Keys uses?

The Grammy-winning singer and songwriter knows that being healthy does not mean having to slim down to a size 0. She loves her curves and loves jogging too.

Alicia Keys' Butt Exercises

As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. So guys if you could please comment below and tell me what you think about my blog post. Thanks!

Armed and Dangerous: How True Blood's Rutina Wesley Gets Fit

2010-09-04T15:21:00.001-05:00

By Chee Gates

True Blood is pulling out the big guns: Rutina Wesley plays tough, buff Tara Thornton on HBO's popular vampire series, which is back for season three this summer. We found out how she got those smokin' arms -- and legs and, well, everything.

How do you prep for all the fighting and running in your scenes?
"I do a mix of cardio and strength -- the elliptical machine and weight lifting -- three times weekly. But a lot of my agility comes from being a dancer; I trained at Julliard. I also do yoga. It helps me relax and let go of the crazy character I play."

We have biceps envy. What's the secret?
"About every other day, I do a special 30-20-10 push-up circuit: 30 push-ups and 30 triceps dips, then 20 of each, then 10 of each."
Are you as tough off-camera as you are on the set?
"That's what people think; I look like I can beat you up. But I'm as soft as a flower."
Why is being fit important to you?
"My body is a reflection of how grateful I am for my life and my health; there are a lot of people less fortunate than me. And I still want to have these arms and legs when I'm 75."
Originally published in FITNESS magazine, July/August 2010.

As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. So guys if you could please comment below and tell me what you think about my blog post. Thanks!

300 Spartans' Workout

2010-09-04T15:13:00.000-05:00

Reading the Label

2010-08-24T21:06:00.000-05:00

Why Are Food Labels Important?

Reading food labels correctly can help you:
- Make educated decisions
- Limit your fat intake, saturated fat, cholesterol, and sodium.
- Meet your daily need for fiber and calcium
- Control your daily calorie intake
- Reach and Maintain your goals
- Record food intake/calories more accurately

How to Read Food Labels?

The Serving Size tells you the amount in one serving. This is expressed in ounces, grams, cups, tablespoons, pieces, etc.

The Servings Per Container tells you the number of serving in the entire package.

The Amount Per Serving tells you the number of calories and the amount of each nutrient contained in one serving.

The % Daily Value tells you how much of that nutrient is in one serving based on a 2,000 or 2,500 calorie diet.

NOTE: Make Educated Decisions for a Lifetime of Results!

Keep in mind that humans are creatures of habit. That is, most people eat the same foods on a regular basis. This means that after awhile, you'll be able to "eye-ball" the portions you can eat to reach your goal. When you come across new foods, use food labels and nutritional information from restaurants and websites to help you decide what and how much to eat. These educated decisions will not only help you meet your targets, they ensure lasting success.

Rolls Royce
Certified Personal Trainer
National Federation of Personal Trainers
CEO - 365 Fitness Houston

www.365fitnesshouston.com

Creating a Realistic Goal

2010-08-09T12:13:00.000-05:00

A key component to reaching your health and fitness goals is setting yourself up for success. This means creating a goal that allows you to make steady progress with lifestyle changes you can maintain, the same way my client Morgana did. She realized that she must "eat to live" not the other way around. For most of us, it's unrealistic to completely avoid our fav foods or stick to some fad diet for a lifetime. Research and experience has shown us that long-term weight loss - that is 30lbs or more kept off for at least a year, is achieved by the following:

Reducing calorie intake
Recording/Logging food intake
Increasing physical activity level
Eating breakfast
Checking progress regularly (i.e., weighing yourself once a week)

Although many of us want to lose weight as quickly as possible, it's best to gradually shed the pounds if you want to keep it off.

First Photo Shoot

2010-08-06T16:35:00.001-05:00

Game Time!!!