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SIMPLE HEALTH & FITNESS COACHING THAT WORKS

STEP AWAY FROM RESTRICTIVE YOYO DIETS & CREATE REAL RESULTS THAT STICK

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YOU DON'T NEED TO DO THIS ALONE. MORE SUPPORT, BETTER RESULTS.

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Roy not only taught me how to work out properly and safely, but he also taught me a lot as of diet and how to maintain it. He helped me get out of this end all be all mentality to sustainable workout and diet lifestyle. I highly recommend him for all, but especially corporate women who is trying to navigate how to maintain a healthy lifestyle while working.

RUTH'S REVIEW ON GOOGLE

BEFORE

AFTER

ORDINARY PEOPLE. EXTRAORDINARY RESULTS.

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MEET YOUR COACH

"I'm dedicated to guiding you towards your best self, so you can live confidently and comfortably in your own body."

Honolulu nutritionist and private personal trainer

What's up? I'm Roy! Unlike a lot of other coaches, I struggled hard with my weight, body, and mind for more of my life than not at this point. Learning the science behind different approaches & strategies allowed me to lose weight & experience how the confidence I gained through that weight loss journey changed my life.

I believe that your health is the most important thing in life. Everything else doesn’t matter without it. You learn so much throughout a fitness journey.

I want you to live a life where you can feel confident and free to do the things that matter the most to you without feeling restricted, ashamed, or held back by your health.

I want to be there to create a custom plan for you & support you every step of the way!

honolulu private personal training weight loss

MY TRANSFORMATION

START YOUR TRANSFORMATION

MY 18 YEAR WEIGHT LOSS JOURNEY

"I struggled with my weight and I know how hard it is to not like what you see in the mirror, or skip out on the pool or beach because of your insecurities. I don't want you to suffer anymore" - Roy

READY TO CHANGE YOUR LIFE?

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FOLLOW @ROY.YAMADA ON INSTAGRAM

Your friendly reminder that things won’t always go as planned, and if you have goals you need to find ways to get your tasks done regardless.

Be open minded, and ask yourself better questions like. How can I get this done? Or is there anything else I can do instead?

Love me some good food! 😋

If you’ve never had Kra Pow before, I highly recommend trying it! 10/10 always hits @theelephantshack

A new way of seeing body composition. To be lean and toned you’re going to want to build muscle and lose body fat.

That will give you the shape and curves you want.

Did you know this about weight loss plateaus?

If you’re not keeping track of how much food you’re ACTUALLY eating you’re not going to be able to lose weight consistently.

Fun day @pearlatkalauao this course was a little tough, but the service was absolutely amazing and the course was nice.

Cronometers new voice logging feature is making food tracking so much easier.

Comment “VOICE” and I’ll send you the link to download the app and try it yourself!

How are cooking oil sprays 0 calories? 🤔

Did you know about these hidden calories?

I WISH I KNEW THIS SOONER ⬇️

All of us can lose weight and maintain it without giving up the foods we love. Restricting yourself from having ice cream with your kids or going out on date nights is what keeps you on the cycle of “starting again on Monday.”

Most coaches or influencers would leave it at “just eat in moderation” which isn’t wrong, but it still leaves you with the question of: How do we moderate it?

Fit your snacks and date nights into your plan first, the you work your meals for the rest of the day around them.

Prioritize eating enough protein and fiber to satisfy you and keep you full between meals.

And depending on what you’re having, try not to eat the treats while you’re super hungry, you’ll have a much harder time controlling how much you eat.

A specific example is to eat your dinner first and then have the serving of ice cream you want. You fill up your stomach, give your body the nutrients it needs to feel good and you also satisfy your cravings.

Follow for more coaching insights like this.

What’s your biggest problem when it comes to losing weight?

l’ve found that this is a common reason why you might be struggling with food noise

Do you hit your protein goal or stay within your calories when losing weight?

Your pain becomes your purpose. I hated being the fat kid. I hated being overweight. I hated always thinking about what other people were thinking of me.

As time went on, I realized that my story is my superpower.

It’s exactly why I understand my clients struggles and their worries. Their pains and their fears, because I was in their shoes.

The hardships you’re going through or have gone through are giving you the experience and wisdom to help other people.

The struggle makes you stronger, in fact, you can’t be strong without there being a situation to get through and overcome.

Remember this as you navigate the hard times, and just know you’ll make it through and you’ll be better off at the end of it.

Want to improve your heart health and performance? ⬇️

Here’s how I modify this for my online coaching clients and most people I train in person. If you’re just starting out with working out or have not done any HIIT in a long time you MUST ease your way into this. You also might feel a little nauseous after your first 1-2 sessions, just sit down and lay down and take come deeps breaths. We want to minimize this, that’s why I recommend this below:

I did 4 cycles of 10 seconds of 100% all out effort. With a 2.5 minute rest In between cycles.

For you, I would recommend starting at about 80% of your all out efforts for a total of 3-4 cycles, with a 3 minute rest.

As the weeks go on, you can increase the intensity. Start with 80% for 2-3 weeks, then 90%, etc.

Do this 1 times per week and bump it up to 2 if you want to. I don’t thinks it’s necessary for you to do more than 2 HIIT sessions per week.

The rest time is important! Take the full 3 minutes, maybe even 4. That way you can be fully recovered to truly give your best efforts while you’re working for 10 seconds.

Try a session, let me know how it goes.

Full Workout Notes: ⬇️

Bent Over Barbell Rows: Make sure to karate chop your hips and push your butt back. You want to feel like your glutes are supporting you in this position. Get as parallel with the floor as you can go, leave your ego at the door here. Go light so you can work your upper back muscles and not overwork your lower back.

Decline Chest Press Machine: I don’t really like decline chest press, but I went to the gym at a busy time and didn’t want to wait. I wanted a machine specially because it’s less taxing on the body compared to dumbbell or barbell chest press because I don’t have to stabilize as much, they machine takes care of that for me and I’ve done those on my other training days. This is a case of understanding that your entire program should work together and needs to be considered and not just looking at the individual day.

Reverse Grip Lat Pull Down: Lock yourself in good here and pull to your upper chest. Let your lat fully stretch at the top and keep the tension on them. This will give you more mobility as well as better muscle shape.

Lateral Cable Raise: Set it up to a height where the cable is just about in line with your hand at the bottom. Spread your feet out wide to give you a more stable base, this will allow you to use more weight, which means better results.

Lying Hamstring Curl: The seated leg curl machine was taken, so I settled for this. If you feel this in your back it’s probably because you’re not thinking of pushing your hips into the pad throughout the movement. Try it out next time and let me know if it helps. Actually, I know it will help lol :)

Single Leg Hip Thrust: These are hard, want a nice booty pump? Try a few sets of these. Think of fully extending at the top of the movement. Think of yourself like a table top at the top of the rep.

Seated Leg Press: This was a glute focused version, that’s why my feet are wide and pointed out. I didn’t love this machine, I wish it went a little deeper…that’s what she said.

Reverse Dumbbell Lunges: These suck…in the best way possible lol.

For Online Coaching or In Person Personal Training ⬇️
🌐 Arysefit.com/workwithme

Improve your lat pulldowns and not hurt your shoulders

This is how I’m changing her training to prioritize Glute growth over quad growth in her program 🍑

Huge shout out to Sydney, she’s been coming in and putting in the work and has made some amazing progress. So proud of her!

Pursue your passions and never give up.

Shoutout to all the coaches who helped me get started in this industry as a personal trainer.

Thoughts? 💭

Source video creator: @baklouktraining

How to lose weight without cutting out the foods you love and building a healthy relationship with food. Thank you @khonnews and @living808tv for having me on to share my thoughts and insights on this.

Lower your blood sugar levels from all angles. Have you been doing this to reduce your a1c?

To the person who’s lost weight and gained it all back before. Trust me, I’ve made this mistake a handful of times myself over 10 years, save yourself the time and pain and do things differently.

Have you lost weight and gained it all back before?

Full body workout notes: ⬇️

1️⃣ Bulgarian split squats - I loaded the weight on the same side as the working leg to focus on being able to lift as much weight as I could. Holding the weight on the other had isn’t “wrong” it’s just different, you would be working more of your core. So there’s no right or wrong here, just doing what is best for the outcome you want.

2️⃣ B stance landline RDL - Havings straps to help your grip is really helpful for these. Make sure you push your hips back and maintain pressure equally through the foot. If you lean back on your heels too much you’ll start feeling it in your back.

3️⃣ Pull ups - Train through a full range of motion, use assistance if you need to. This will help you build more muscle.

⬇️ Next 2 movements were a superset (doing them back or back before resting) Chest is my priority so it went first before my back movement.

4️⃣A.) DB bench press - Shoulder felt weird so I focused on slowing down my tempo and taking a pause at the bottom (the hardest part of the movement.) Going up in weight isn’t the only way to progress a movement, and this is an important lesson. Listen to your body, don’t force or push past pain.

4️⃣B.) Chest supported rows - I let my upper back round against the pad at the bottom and then pull my chest up at the top to help me get a big squeeze.

5️⃣ Dumbbell side lateral raises - Felt like a crazy man and added an extra rep with momentum, it was a in the moment kind of thing 🤪. This is known as an intensity technique, it’s a way to push past failure or to squeeze more out of your training. I would reserve things like that for more intermediate to advanced lifters though.

Treat your relationship with food like dating

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