With Memorial Weekend coming up in five days (and four for a lot of you), the fat loss tips, tricks, and questions are coming at a furious pace having me whip up a quick and easy bodyweight “fat flush” program for you.  Now keep in mind that although the program is titled “Fast 5 Fat [...]

Ok, the videos below aren’t necessarily a breakdancing move, but they certainly look like you are about to perform one.  These cool movements come courtesy from Circular Strength Training protocols, which I learned from my buddy Adam Steer from Bodyweight Coach a couple years ago. The first video shows Adam demonstrating the basic leg swoop, [...]

Here’s a highlight video of my 10 minute workout for today.  Just earlier this week my order for ViPR finally came in so I thought I’d show a basic circuit with this versatile conditioning tool plus one of my favorite kettlebell combos – Hook Slingshot to High Pull. Enjoy! Rommel PS…Stay tuned for my new [...]

Alright, so like I said in the previous blog post, I’m going to switch gears here and talk more about more lessons learned in the fitness arena and how to be more awesome in 2011.  Get ready for the Barney Stinson quotes 10 Minute Workouts Are Legit – If you have the appropriate combination of [...]

Workouts can get boring quickly and the end result is simply no results. No results leads to quitting your fitness program or even quitting the gym completely. “Many people look forward to the new year for a new start on old habits” – Author Unkown It would be nice if we could just slap that [...]

It was a crazy busy weekend for me at my gym. Saturday we hosted an “Intro to Kettlebell” workshop, held our popular boot camp, supported my good friend Marisa with her “cult like” group ex class, and promoted our bridal boot camp at a local wedding expo. Each event was high energy and I met [...]

Had some free time this morning to shoot you a simple band complex workout to target the upper body and core dynamically, and hit the legs statically. In this video I’m using the ladder protocol of 5 rep increments working on one side of the body. Just make sure to work both sides of your [...]

We’re 21 days into the busiest fitness month of the year. Where do you stand with your fitness and fat loss results? Are you seeing any changes? Or are you still twiddling your thumbs trying to figure out what next tip or fad you need to implement as a desperate measure? To be honest with [...]

I just woke up from a much needed nap here in Tampa Bay, Florida.  I’ve been locked in a conference room with my fitness mastermind buddies for the past two days hammering out killer fitness ideas for 2010. Oh, and I’ve learned a few words to add to my “Dude glossary” of “Yopla”, “Nopla”, and [...]

The holiday crunch starts this week, and it’s about that time where people either get ridiculously strict with their fitness and fat loss plan or take the easy way out and say “To hell with it, I’m gonna wait till the New Year”.  The latter never fails to surprise me, because there really are a [...]