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“I started working out with Randy to get in shape for my 20th high school reunion and never stopped.  I’ll be going to my 40th reunion this summer!” -DL, Marketing Manager

“What brought me to working out with Randy?   I was working out at the MAC and had no idea what type of exercises I should be doing to loose weight and to get in shape. I started with Randy's classes and then began training with him.” -Julie Sheets

“I am amazed at all of the workouts Randy offers to me as a RBX CrossTraining on line client.  He always shows me correct form and it’s very easy to follow along in the workouts.” -LDC Managing Director, Real Estate Services



Bits and Pieces

For a Healthy Brain, Physical Exercise Trumps a Mental Workout.
Regular physical exercise appears to protect the brain from shrinking, a natural occurrence in aging that is associated with memory and thinking problems. This relatively large brain-imaging study, which included brain scans using magnetic resonance imaging (MRI), 
involved more than 600 people in Scotland between the ages 70 and 73. The researchers found a strong and direct correlation revealing that as physical exercise increases, brain shrinkage decreases. The study discussed the need for both “physical exercise and non-physical leisure and social pursuits”.  All have so many benefits, however for preventing chronic diseases; combating depression, fatigue and also apparently brain shrinkage there's no harm in pursuing exercise at any age. See, there are ways to prevent shrinkage. Source: LiveScience.com


Right Now

This will help you with your weight loss success by providing information regarding calorie counting, and help find the right calorie intake for you.  In order to maximize your benefits from working out you have to eat and you have to eat right. Eating right will promote the building of lean muscle. Eating balanced consistent meals with the proper calorie input/output is important for maximizing lean muscle tissue and decreasing body fat. I do not believe in "going on a diet". Rather, I think you should pick a long term consistent plan that offers guidelines and parameters to follow. Today let's establish your Basal Metabolic Rate (BMR). Your BMR is the basic amount of calories your body needs to burn for normal daily activities not including additional workouts. Your BMR accounts for the majority of calories you burn every day.

BMR Calculations:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
Once this calculation is established match your number with the following table:
Sedentary: no exercise outside normal daily activities = BMR + (BMR X.20)
Light activity: If you stand a lot during the day, participate in some light exercise = BMR + (BMR x .30)
Moderate activity: Constant movement at home or work, walk up to 10 miles during the day, and exercise 3 times a week = BMR + ( BMR x.40)
Very Active: Participating in daily vigorous exercise =BMR + (BMR x .50)
Extra Active: You engage in strenuous work or intense exercise daily and constant physical and/or athletic training = BMR+ (BMR x .60)


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