What is the best way to get back into working out after a layoff?
It's January again and a lot of people decide to get in shape every year around this time.
Truth is, if you haven't been physically active in a while, you may be in for a rude awakening.
Start slowly, maybe just walk, no really. Or do something low impact you enjoy. The key is your enjoyment, because that will keep you doing the activity. Before you run to join your local Crossfit box or Spincycle joint, ask yourself the following question. Am I ready for the punishment we call beastmode? Or should I address my exercise goals with a more intelligent approach?
In 25 years in the business of health and fitness, I've seen the resolution crowd be all about it the first week, maybe 2 weeks of January. Then they start dropping off like flies. Then, by February, there's like 10% of them left. Don't be that guy or girl.
Be about your progress, but start things with the right approach. You need a plan. A workout plan and some solid nutritional advice. What you need in order to get this plan, is an assessment first.
You need a mobility assessment, to see how well you move as a human. How's your range of motion? Do you have any pains when you move? Do you have any muscle imbalances? Clearly if you have any of the above limitations, you'll be aggravating them by being beastmode about your fitness. What you need is a corrective exercise program that will address each imbalance and limitation as you get stronger and yes, fitter. In fact, just by doing my corrective plan specifically customized to your individual needs based on the assessment, you can get stronger and even visibly ripped in 3 weeks.
There is absolutely no reason for you to approach fitness as a competitor if you're not really a competitor. Do you want to compete in the next adventure race or Crossfit games? Then by all means, approach your training that way.
But if you've been riding a desk lately and you've barely lifted grocery bags and beer bottles, you should probably check your ego and realize that you are out of tune. You need a tune up.
I offer a mobility assessment to get you started, in-person in Los Angeles or anywhere else online.
It's a fast and easy way to learn more about your body and it's strengths and weaknesses.
You'll get immediate personalized feedback on where to focus your attention to move towards crushing your health and fitness goals.
You'll get access to your coach (me) to keep you accountable with the new habits you choose to implement.
Get your mobility assessment now!
I'll keep it short, feel free to ask me to elaborate in the comments if you have any questions. Here's what's going to make all the difference ... and it's FREE!
Implementing these 4 things in your life in 2018 will get you what you've always wanted, to look awesome naked. It will also get you better health and better quality of life.
Thank you for sticking with me to the end of the page. As a reward I'll offer you 20% OFF on everything site-wide. All you have to do is find the service you like here and shoot me an email here.
Or simply respond to the email that got you here, mentioin 20% off. This promotion ends 12/31/17.
If you have any questions about this article, leave them in the comments, thanks.
I want to share with you an extremely important message that could be the turning point of your life.
Because there’s a special talent I have that puts me at a HUGE advantage over most coaches and trainers.
When implemented, it can transform lives and bodies faster than a New York minute.
On the other hand…
Failure To Implement This Into Your Life Could Lead To
Blistering Disappointment !
You see, it’s a rare skill that has enabled me to generate results for thousands of people just like you that
helped transform their lives. And I want to use this special talent to help you live the life you’ve always
dreamed about. And the best part is you won’t have to keep hiring me over and over. More on that later.
I can help you.
So Roland, What Exactly Is This "Big Secret" You Keep
Teasing Us With ?
I’ll tell you in a second.
But first, let me tell you what this is NOT in case you’re wondering:
inserting some fancy footwork into your routine.
You see, if your training program is lacking this one critical element…
You Might As well Take Your Hard Earned Money ...
And Flush It Down The Toilet !
What I’m going to reveal to you is a critical element most “old school” coaches and
“insiders” have known for decades.
But in today’s fast-and-furious wellness landscape it’s becoming a forgotten step among most
coaches and trainers.
The biggest factor that can either lead to results…or a big fat ZERO…is one thing:
The key to expertise in wellness is REAL SUPPORT AND ACCOUNTABILITY.
It’s the only way you can hit the right nerve and create a great result every time!
Without it, your efforts miss their mark and end up costing you time and money.
And this is where I come in….
It’s my ability to perform exceptional research and apply that knowledge to your individual goals and
situation. That gives me a huge advantage over other coaches and trainers. And, unfortunately, most
coaches don’t do enough research on their clients.
Most will just concentrate on the actual training part, and skimp on the most important part that’s going to
govern the success of the program: REAL SUPPORT AND ACCOUNTABILITY!
Some people who also did the research didn't do a thing with it. It's not that the material was too "hard" or whatever--they simply didn't take action. In fact there was a study recently where only 10% of people read past the first chapter of a book. As a result, these people achieved little or no success.
I do the research , support you and keep you accountable. Together we achieve exceptional results.
Get started with my X1 Premium Coaching and 4 Week Workout Plan Tailored To Your Goals.
Being healthy, eating healthy and getting lean will give you the energy, mental clarity and focus to achieve
your other life goals.
You may say: “I’ve read twenty books on health and fitness … there isn’t a single thing Roland could teach
me that I don’t already know…” My humble answer to you is: "You could read a million books on self-
defense, but that’s not going to help you in a street fight."
If you’d like to get fast results, you’ve got to act fast. If you could cause substantial change in a few days, the world would be a very different place.
Apply the simple principles I will share with you. In a few months or even weeks, you will be glad you took
the initiative to turn your life around. I’m a strong believer of the fact that every person can achieve the
health and wellness goal of their dreams, and I‘ll do my best to provide you with achievable, proven
guidance, backed by science.
My journey started as a 10-year-old kid. I just wanted to be stronger and I began body weight training in
my room. I was cranking out push-ups and sit-ups daily for years. I was a lean, lanky kid. Around age 11 or
12, my body started to change and I became training martial arts.
At age 17, I finally got access to a weight room and started lifting weights. Soon, I was thumbing through
bodybuilding magazines to research every workout routine, diet, and supplement I could find. I would train for hours and at first saw quick results, like every newbie. Soon, I hit my first plateau and spent countless
more hours researching the magazines that I hoped held the secrets to achieving my goals.
For years, I wasted money on all types of supplements endorsed by steroid fueled models in those
magazines. Little did I know; those powders were poisoning me slowly. I tried pretty much every workout
program and routine I believed would be the secret to build my lanky limbs into giant tree trunks. I had no
idea that I was completely over-training, spending hours in the gym performing workouts designed for
guys on steroids.
During those years, I literally trained until exhaustion and then trained some more to be able to compete as a martial artist. Don’t get me wrong, I made progress, but it definitely was not happening fast. My weight
would go up a few pounds and then crash back down. For several years, I was floating around the same
plateaus and barely building strength.
I was pounding tons and tons of food, mainly protein, resulting in that ‘skinny fat’ look some of us are all too familiar with. I was doing it all wrong and I was utterly clueless.
Albert Einstein has been credited the world over with exclaiming “The definition of insanity is doing the
same thing over and over again, but expecting different results”. There's actually no proof at all that
Einstein ever came up with this expression. It really doesn't make a difference whether he did or not. The
quote is one to live by!
After years of working hard in the gym and getting very mediocre results, I concluded it was time to do
some real research on human physiology. I read volumes of scientific papers and began to model world-
class strength and bodybuilding coaches. I talked to natural bodybuilders in the gym, who had been
successfully achieving muscle growth and fat loss goals year after year and slowly but surely, I discovered
how to really get significant results.
Getting into truly awesome shape is much easier than I had ever thought. I realized that the years of
believing the garbage in magazines, sponsored by supplement companies had been a total waste of my
time. I began to train and eat smarter and my body began to show the results I had always been dreaming
of. I started creating better habits. Everything began to change, I had more energy, strength and muscle
definition than ever before. My confidence shot through the roof.
As I began to notice significant improvements in my physical condition, people around me also noticed and pretty soon they were asking me to help them out. I started training people purely because I loved it and it didn’t take long before some of them offered to pay me for helping them lose fat and build muscle. In the
beginning, I started working with my friends and then their friends, parents and neighbors. I helped people lower their body fat percentage and increase muscle tone.
I enjoyed helping people to grasp in a few weeks, what took me years to learn. I taught them the simple
things that yield the actual results people are after: building lean, natural muscle and losing fat, without a
need for starvation diets or terribly long sessions in the gym. To make it official, I became a certified trainer and started my rewarding career. There is nothing more motivating than seeing people achieve results and become healthier in the process.
In the years that followed, I helped thousands of people and I am currently writing a book that I hope will
help millions more. I’ll expose the many lies and myths of the fitness and supplement industries. If you truly absorb the knowledge I will have laid out for you in the book and then actually go out there and put it to
the test, you will not only change your body, but your entire life. You’ll truly have the key to longevity in
Let’s begin to uncover the truth. I’ll be touching on ways to enhance your mind, body, spirit and
consciousness. Your genetics don’t matter. Please understand that I’ve worked with thousands of people of all ages and physical abilities, with their own limitations and even disabilities. Regardless of your age or
situation, you can always improve. Unless you are paralyzed or unable to move, you can reach your goals,
and even then, there is still hope you can become healthier through certain habit changes. The fact is, it
takes time to change, even if the work I'm doing provides the best information and service available. Are
you ready to take your overall health and fitness to the next level?
Examine your current activity schedule and add things gradually; swimming, walking, hiking, running,
weight lifting, drinking more water, eating more living foods. Getting back into exercise and becoming
healthier should be an enjoyable process. It can be and I’ll show you how. No matter where you live, I can
help you. Sign up for online coaching and get a workout plan tailored to your goals.
If you haven’t already signed up to receive my newsletter, do it now. You’ll receive my updates and you’ll
hear about my book release before anyone else. Or simply comment below and I’ll help you discover what works for you.
Finding a good, proven, reliable teacher, trainer or coach is like finding a needle in a haystack. Luckily for
you, when you are ready, he or she always appears.
In the past, you may have made the wrong decision, you may have found the wrong teacher. Maybe you got a result that totally misses the mark because your teacher didn’t do the proper research for your individual situation. Maybe your teacher or coach did not follow up and hold you accountable.
If you’re an experienced health and fitness enthusiast who has hired a coach who just didn’t “get it”, then
you know what I’m talking about. Sure, the coach might have been “cheap”…but the endless renewals you
had to purchase…along with the resulting frustration and anxiety…ended up costing you even MORE time and money than it was worth.
And if you’re someone who is just starting out, well, here’s your chance to make the right decision and hit
the ground running right off the bat. I provide the support and follow-up necessary to get the results you
want and need. Instead of blaming you for not succeeding like an average coach may do, I talk with you
several times a week and outline very specific step-by-step actions you can take. I also work with you on
changing your mindset. Ultimately, you'll produce exceptional results.
I'm in business to help clients improve their situation and there's not a better feeling in the world. Even
early on as a trainer there was nothing that would make my day more than when a client enters a session
feeling stuck or even hopeless, and then leaves feeling refreshed, empowered, hopeful and with a renewed focus. That is the most fulfilling feeling and love the fact that I have the opportunity to help.
When you decide to hire me you will uncover your true potential, in fact you will acquire the skills to
become your own coach once we end the agreed period of coaching. I'll help discover your vision via
meaningful conversations with powerful questions. I won't give you advice and I won't tell you what your
strengths are. I'll simply ask you the questions you're not asking yourself.
When you start coaching with me, expect us to begin working on your most important goal from the first
session. Your life will change. We'll create more compelling and robust action plans. I'll show you how to
trust yourself enough to change those 'bad' patterns and create better habits. You'll learn to discover your true strengths and how to take full advantage of them.
Make better choices as if your life depends on it, ... because it does.
Start tonight and get more quality sleep. Then tomorrow, start replacing your other bad habits with
healthy ones, one by one.
I provide evidence-based education with the goal of improving quality of life while supporting a culture of health and well-being.
To learn more about the premium services I have offered my clients visit Premium Coaching and apply to
participate in my programs. Take the right actions and your life will change.
As always, thank you for reading and if you have any questions or comments, leave them below.
I've got a question for you. Are you fitting in any of the following every single week?
Feel free to comment below after reading this article. If you're like most health and fitness enthusiasts, you probably are doing at least one of these, maybe 2 consistently ever week. Some of you, I see disappear as
the list goes on. Look at the list again, this is the list that produces the best results/gains when it comes to
your health and fitness.
For those of us with a perfect schedule, it's a piece of cake to consistently reach our goals. Of course
having a perfect schedule is the exception rather than the rule when we talk about long-term behavior,
months, years. Even if we didn’t always fit in the entire list every week, but at least 2 items, we'd be in great shape all year around. The concept of consistency is one that generates results.
All of my clients are aware of this list, especially those who are getting awesome results.
I could go on, consistency creates above average results and the more consistent you are, the more likely
your results will become exceptional.
Still, there are those few who absolutely blow it. There are those few who believe that once you swipe that credit card, magic rains down from the heavens. Just like when you swipe that plastic to buy your favorite
comfort meal, a new outfit at the mall, a tropical vacation or a new car. Instant gratification and feel good
vibes. Things are different when you purchase training or coaching. You now have to get down and dirty, do the work and keep it up. We're all human ok, if you've fallen off the wagon, just hop back on. Your character and your health will thank you.
As a coach I do absolutely everything in my power to provide value. I identify my client's deepest
frustrations, learn to understand their problems, guide, motivate, create a solid game plan, change, tweak
and adapt as needed to fit my client's strengths and weaknesses and also model good behavior. It's a lot of work, yet I love providing this kind of value.
All the client has to do is take all these tools and take action, consistently. Ask for help, consistently. Do the homework, consistently. As long as it takes, day after day, week after week and month after month.
Is there room for blowing off a workout now and then ? Yes, and here are the only reasons why you should:
The core of consistency is an ongoing commitment to action and focus. Some things are non-negotiable.
Commit to taking action on your list, be it massive action or steady action. How does consistency make an appearance in your life, your fitness and health? Are you in it for the long run?
Thanks for reading everyone. Feel free to contribute your thoughts and questions in the comments below and if you like, share this article.
I recently turned 45.
Luckily I've been taking increasingly better care of myself over recent years, so I don't fall into the category of people who are feeling their age. In fact, in my opinion 45 is the new 25. Sure, I've got some wrinkles in
my face now and a few gray hairs, but I feel great, perform as well as ever in most of my activities and I'm
not looking half bad either.
A few months ago, I began to write a book to celebrate my 45th birthday and to help those who have
perhaps let themselves go a bit in recent years. The book focuses on the topic of fitness over 45. I haven't
titled it yet, as it's a work in progress at the moment. For now, I named the manuscript FO45. My aim is to
publish in 2018, sooner than later.
I'm very well aware that many of us in our 40's and 50's, even 60's are very capable and still fit. In fact, the
strongest increase in sports participation in the past decade has been among the 45-54 age group. Some of us are athletes and playing sports at a high level. Yet, there are also those who have given up, or simply
don't believe they can reverse their situation. This program addresses the needs of both camps.
Becoming overweight is the greatest concern for the over-45s. In recent years, I noticed a shift towards a more mature client base. People realize they are unhealthy, they may have received unwelcome news on
their last medical visit; cholesterol, blood pressure and blood sugar levels are too high. Some also report
they believe that they look terrible in pictures.
Some of you may have doubts that you can still get in the best shape of your life. Well, I’m here to tell you
that you can, and I will prove it to you. One of my clients learned quickly that it wasn’t too late at 50 and
turned his life around, he since became a personal trainer.
People over 45 typically desire a complete lifestyle change; a program consisting of exercise, nutritional
advice, hormone-balancing and sleep-resetting. It is a $1.5 billion a year industry in the US alone. A recent study by the University of Chicago took a closer look at more than 3,000 people aged 57 to 85. The study,
part of the National Social Life, Health, and Aging Project, supported by the National Institute on Aging of
the National Institutes of Health, showed that mobility and psychological health were the main factors in
predicting mortality. Participants' ages played virtually no role in determining differences in health and
wellbeing. Clearly, if you keep your body moving and you practice self-care, your quality of life is going to
improve dramatically as you age.
The physiological changes that occur in the body when it matures are mostly hormonal in nature and cause loss of muscle, reduction in bone quality and loss of functional capacity. These changes affect how you
move and how often. As we age, we also experience a reduction in maximal oxygen uptake. We are no
longer able to intake as much oxygen as we did in our younger years. As we get older the efficiency with
which the heart pumps blood throughout the body and the way both the heart and the muscles use oxygen in the blood, changes and becomes less efficient, which in turn affects sports performance.
None of these changes however are as dangerous as the changes we experience when we live a sedentary
lifestyle. Years of sitting down and eating a standard American diet will most likely result in compromised
gut health, lots of inflammation and prescribed medication. Tendons and muscle fascia also become stiffer, resulting in less flexibility. Inflexibility and inflammation creates a weak body, prone to injury and illness.
A well-planned exercise program can help reduce the risk of health conditions like obesity, diabetes, heart disease, colon cancer and even depression, to name a few. Exercising also improves your sex life, males can look forward to a higher sperm count and stronger erections, as exercise prevents plummeting
testosterone levels. Women who are physically active report greater sexual desire, arousal and
satisfaction than women who are sedentary. Physical activity, in particular strength training, can also
increase testosterone levels in both men and women. In moderation, this is a good thing for both sexes.
Being healthy, eating healthy and getting lean will give you the energy, mental clarity and focus to achieve
your other life goals, and you don’t need to live in the gym to achieve it. Start working on your health while you still have it. Once you are sick, the road will be much longer. Instead of waiting until you are unhealthy, start today and create an abundance of health.
Find your starting point. Experiment with movement, it is a progression. To be safe, find out what
limitations you may have when you start your program. Safety is number one, having fun is number two.
The best form of exercise is the one you enjoy the most. In the beginning, pick something you enjoy, to
create a healthy habit. Don’t settle for old stereotypes, be creative.
You can feel energized and fit doing simple exercises in the privacy of your own home. Maybe you’d prefer
the gym, bike rides, hiking, or an activity like boxing or dancing. No matter what you choose to do, you’ll
need to start slowly and work your way up to more heart pounding, challenging workouts or lifting heavy
weights if you want truly remarkable results. Don’t rush into things. Build up your fitness level slowly,
perhaps walking 20 to 40 minutes, three times a week.
If for example, you take up jogging, begin with 10 to 15 minutes and add a few minutes daily. When you find that jogging about a mile-and-a-half becomes easy, you can add intensity to the mix with a system known
as Fartlek training; also known as 'speed play'. Varying exercise with periods of intensity, for example;
adding 10 seconds of sprinting, followed by slowing down for a minute, can add an additional challenge
when repeated several times.
Be aware of any unusual symptoms that could suggest a strain on your cardiovascular system. If chest pain, nausea and breathlessness occur, stop and recover immediately. Increasing physical activity has enormous benefits in moderation, however too much of a good thing can put you at risk.
If you haven’t been exercising regularly, you may need to start with stability work; core stability as well as
glute strength, spinal flexibility and joint mobility. Stability programs are floor-based or body weight work such as planks, bridging exercises and many other variations. The main factor is to avoid seated machines.
After addressing stability with satisfactory results for several weeks, you’ll move to the next level, which is strength-building. Building strength requires a resistance training program. This type of program may use
cables, free weights or kettlebells, to name a few options.
Once strength has been sufficiently built, you can move to the next level and gradually explore more
explosive power movements using weights. Moving weight quickly increases risk of injury, therefore it is
important to hire an experienced coach and gradually increase intensity rather than going it alone and
jumping the gun. Warming up properly is always key to avoid muscle strain and should take up about 5 or
Some exercises, you may choose to avoid, especially in the beginning. Crunches can potentially be harmful on certain types of blood-pressure medication for example and can also cause injury to the discs, due to
repetitive spinal flexion. Stabilization is your friend, not flexion. If you’re a cardiac patient, you must visit
a cardiac rehab trained instructor before starting an exercise program. You should avoid floor exercises if
you’re on cardiac medication.
Fitness and fat loss is not rocket science, but it does take some will power, and the dedication to invest a
small amount of time, consistently. If you'd like some help getting motivated, I'm here to do just that with
my in-person or online coaching programs. Or you can simply sign up for my newsletter, so you'll know
when my book becomes available. In any case, reach out and let me know how I can support you.
I wrote this blog post about 2 years ago. I decided to delete it from it's original stand-alone page and re-
publish it. I haven't been the most devoted blogger, I know. Life tends to take over if you let it.
I could beat myself up about not regularly producing content, however I choose to honor my dedication to the other aspects of my business and life. This short article is about SELF-CARE, the art of practicing
regular routines that support your best energy level.
Our behavior plays a central role in the maintenance of our health, and the prevention of disease.
Recent research shows that chronic stress increases absolute cortisol levels, and disrupts the natural
cortisol rhythm. A broken cortisol rhythm causes the following problems:
· high blood sugar
· weak immune system
· leaky gut
· sugar cravings
· lower fat burning ability
· hormonal imbalances
· DHEA, testosterone, growth hormone and TSH levels reduction
· increased belly fat, liver disease
· depression, anxiety and mood imbalances
· cardiovascular disease
Taking care of ourselves on all levels, or self-care, is an important part of optimal wellness. In fact, mastery of wellness can be considered mastery of self-care. Self-care is a way of living that incorporates behaviors
that enable one to maintain personal health and balance, replenish energy and motivation, and grow as a
We all know the importance of eating a healthy diet and engaging in regular physical activity. But self-care goes beyond these basics. Here’s just some of the ways you can take better care of yourself.
Practicing gratitude is the most simple way to become a happier person. Keeping a gratitude journal, or
writing a daily list of things you are grateful for is a pleasant, self-sustaining activity that has been proven
to increase happiness considerably.
Follow your passion and do things you love. In other words, you need to create meaning in your life. Your
life purpose must be consistent with who you are as an individual, or else it won’t benefit your happiness.
Setting intrinsic goals such as intimacy, personal growth, better health, and contributing to the community lead to long term gains in happiness.
Spending time in nature and appreciating the beauty around you is one of the best ways to fight stress.
Silencing your mind to truly appreciate the beauty of something by focusing your attention on that thing
fully so as to actually process it effectively, is a skill you can practice.
Consciously devoting time to the appreciation of beauty by noticing your environment in as much detail as possible is wonderful medicine for your mind.
Learning to recognize your negative thoughts and then quickly changing them to more positive ones is also great for our health.
Soaking in a hot bubble bath, watching a beautiful sunrise or listening to your favorite music are some
ways of taking care of self.
Self-care is a vital part of maintaining good health and a vibrant life, and is a key factor in having the
strength and motivation to continue to give to others.
Build up a repertoire of habits that positively affect your well-being and quality of life. Make a list of ways
you can practice self-care. Schedule these activities, just like another appointment. Breaking this
appointment is not an option.
A healthy lifestyle is built on a foundation of healthy habits.
Creating better habits starts now.
Below is my original video on self-care, shot in 2015.
Being in great shape is the only way to ensure survival in a zombie apocalypse.
When you’re out of shape, you’re 10X easier to grab, have way more soft flesh to eat, and are pretty much defenseless. Compare that with a highly trained individual: much harder to catch, composed of tough
muscle instead of fat, and certainly fight ready.
Quick, efficient workouts that can be done anywhere: on top of a building, in the bottom floor of a
basement bunker, or in the remote mountains away from the city.
Focus on quick, full-body workouts.
Ensure that you’re always prepared to kick any zombie ass that may run up on you. If you can’t make a fast getaway, you’ll need to fight.
Solution: Zombie survival 101.
Work as a team – stay together.
Bring your family members, co-workers, college friends, whoever (for only $10). You can lean on each
other when you’re not feeling motivated, have questions, and you can help out those who need you.
Above all else, stay alive when the apocalypse happens.
When you’re trained at Zombie Apocalypse Survival Camp, you’ll no doubt be one of the few remaining
survivors in a world overrun by zombies. The fate of humanity is your responsibility. You’ll need to
continue our species. No pressure, with your newly trained body, you’ll no doubt attract any suitable
partner to repopulate our world with.
Sign up now :
Zombie Apocalypse Survival CAMP .
When: 3 Saturday mornings (Oct 8, 15, 22, 2016) at 9 am
Where: The old zoo in Griffith Park, Los Angeles. Map
Price: $20 X 3 = $60
Can’t make it to the old zoo to train with us?
Sign up for my Zombie Apocalypse Survival MOBILE WORKOUT PROGRAM.
Prepare for battle at home, or your local park with your personal trainer.
Sign up for my Zombie Apocalypse Survival OFFICE BATTLE PROGRAM to prepare yourself and your
coworkers for battle.
Purchase my Zombie Apocalypse Survival ONLINE WORKOUT PROGRAM.
Sign up, ... or die :)