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Letty has, IMO, one of the better OMG fitness transformations that I have worked with. Now, I have to give…
When it comes to crafting a healthy meal, simplicity is key. A balanced plate with a good mix of protein,…
When I know Iโm going to be short on time and wonโt be able to have a solid meal, my…
โHey, what arm workouts can I do for better-looking arms?โ We hear this all the time. Some folks want to…
To build a set of amazing legs or an amazing a$$, you have to get those body parts to do…
SO YOU WANT TO LOSE FAT? WELL, THERE ARE ONLY TWO WAYS TO DO IT. One. Eat Less Two. Move…
Knowing what I know nowโฆ if I had to start over, make a total body transformation, lose at least 20lbs,…
If youโve been following along with my tracking food journey, you know Iโve now completed 5 weeks of food tracking.…
If you have been reading some of the past blogs recently, youโre aware that Iโve been in the process of…
In a previous blog, I wrote about my personal results over tracking my food over the course of 14 days (you…
A few weeks back, I wrote a blog on HOW to find out how many calories you need to lose…
Has this ever happened to you, or perhaps youโve wondered thisโฆ you were doing well all week. Eating clean, eating…
How many times have you Googled โHow many calories do I need to lose weight?โ Iโm telling you, if you…
I want to piggyback off my previous post HERE, where we discussed the person who was eating 900 cals but not losing…
I wanted to share with you a member that we recently worked with on why they were not losing weight…
How to Make a Total Body Transformation โ 5 Simple, but not Easy, Steps
Knowing what I know nowโฆ if I had to start over, make a total body transformation, lose at least 20lbs,…
7 Things to Look for in a Personal Trainer
Since summer is just on top of us more and more people are looking to get a trainer. Hey this…
7 Shoulder Saving Tips
Why do I work on shoulders so much? Well, if you bust your knee you can still train upper body,…
My personal experience with skipping breakfast (pics included)
Breakfast sucks Iโve said it once and Iโll continue to beat this in the ground that for fat loss eating…
Champion Core Series Level 5
Hard to believe that we are already at level 5! This level is for those that have really gone through and mastered…
To Eat or Not to Eat
So todays blog had taken me quite some time to write, honestly I must have written the thing a thousand…
Some Intermittent Fasting questions answered
Some questions that I had about IF hope that you read the last IF blog and it may have peaked in…
Champion Core Series Level 6
Level 6! Finally we are here! Level 6, this level was built for those that have finally garnished some great abdominal control…
The CrossFit Debate
Over the course of my career as a trainer Iโve had quite a few people ask me what I think…
Jeep Wrangler Chest Press
I wanted to change things up a bit this weekend and instead of posting up a training article I figured…
Biceps Like a Gymnast
This is dedicated a bit more to my โmeat headโ readers, those that just love big showy musclesโฆ Iโm one…
I donโt deserve all the credit
Just changing things up a bit, this one wonโt be too long. Over the past several months Iโve had clients…
Is gluten keeping you from getting โleanโ?
As summer gets closer Iโm always getting more and more questions from people on how to get โleanโ, funny how…
Anatomy of a Diet Coke
So a client and I were talking in our session the other day and he brought up how much diet…
Monday Motivation, Awesome Video
Sometimes a video all you need to light that fire under you a$$ In Health and Fitness, Travis Merritt Travis…
5 of the most common questions Iโve been asked so far this year
1. Whatโs the best โdietโ pill? I am, and at the same time, I am not surprised how much this…
Skinny vs. Fit
Ok so I was just going to show this pic to make a statement that there is a difference between…
4 Parts to a Successful Fat Loss Program
Part 1: NUTRITION Nutrition โ No matter how many times I say this sometimes it still doesnโt through to peoples head,…
Training while sick
Itโs going to happen. Itโs just a matter of time, you find that youโre in this beautiful rhythm with your…
4 Things I learned in Sin Cityโฆ among other things ๐
As Iโm sure some of you may know, I headed out to Sin City this weekend for my great friend…
Shoulder Pain?
Time for me to nerd out for a bit here Over the course of time Iโve been having more and…
Intermittent Fasting and Blood Sugar
Over the course of the past several months Iโve been getting more and more questions about fasting, I guess people…
Fasting and Muscles
Slowly IF (intermittent fasting) is getting a bit more of a buzz in the weight loss industry, this is awesome…
Eat Bad and Look Good
Figured it was time for me to give the IF thing a break and actually talk about foodโฆ bad foodโฆ…
7 Shoulder Saving Tips
Why do I work on shoulders so much? Well, if you bust your knee you can still train upper body,…
Who said I had to eat 6 meals?
Where did 6 meals a day come from? I mean does anyone really know? Weโve been told for as long…
How to get a body like HER
So, who is โherโ? We each have one of those women that we see in the gym or magazines, these…
Neutral Grips for a Better Chest
In Health and Awesomeness, Travis Merritt, BS, CPT, CES, RBT is the owner of Fitness Revolution in Rowlett, TX. P.S. โ If…
Are you too FAT to gain muscle?
Ever heard of a โbulking phaseโ? This is where you see some gym rat that goes into a massive eating…
My Favorite Hamstring Exercise
The Glute-Ham Raise is by FAR one of my favorite exercises not to mention my favorite for posterior chain development.…
My Gym Bag
Below is where I get all my 5 favorite gym gadgets New Balance Minimus Fat Gripz Resistance Bands Tennis Ball…
Rope Pull-ups
In Health and Awesomeness, Travis Merritt, BS, CPT, CES, RBT is the owner of Fitness Revolution in Rowlett, TX. P.S. โ If…
Your Excuse is Invalid
*I must say that when I wrote this I was not concerned about formatting, just a rant* Excuses Make You…
Walking Lunges in a Tight Space
In Health and Awesomeness, Travis Merritt, BS, CPT, CES, RBT is the owner of Fitness Revolution in Rowlett, TX. P.S. โ If you…
High Blood Acidity in Relation to High Energy Activities
Side Note: I had someone do a guest writing series with this blog and a few others, so let me…
Being Careful with Essential Oils and Liver Toxicity
Side Note: I had someone do a guest writing series with this blog and a few others, so let me…
Things You Might Not Know about Inflammation and Low Testosterone
Side Note: I had someone do a guest writing series with this blog and a few others, so let me…
What You Should Know about Poor Digestion and Low Testosterone
Side Note: I had someone do a guest writing series with this blog and a few others, so let me…
An Understanding of Poor Insulin Sensitivity
Side Note: I had someone do a guest writing series with this blog and a few others, so let me…
No Limp Wristing a Bar
You remember that game โMercyโ that you use to play as a kid? Heck I see some guys at bars…
What the heck causes that STITCH in the side?
That damn stitch just hurts! If youโre reading this then you have had one before and you can understand that…
Scary Stuff
The stuff that scares you the most is the stuff you should be doing first. Normally I donโt deviate too…
Sit-ups Build Legs
Sit-ups build legs, not abs Seriously you may challenge me on this but I want you to think about it.…
Hormones and Fat Patterns
Sometimes it is the hormones. One of the areas that I strive to focus on is fat loss and not…
Can You Out Train a Bad Diet?
Iโll let the video do the talkingโฆ You can definitely bet that Blaine may be needing a detox after that! <====…
A Fat Kid at Heart
Admit it we are all fat kids at heart, but unfortunately there is a slight price that we have to pay for…
Some Random Lessons of 2012
Each year I tend to look back and see what did I do, what did I accomplish/achieve, heck what kind…
Some Nutrition Q&A
So I decided to do something a bit different this week and instead of writing a big blog with some…
The Invasion of Body Snatchers, Skinny Fat People
Everyone keeps talking about the zombie apocalypse that is ever approaching on the horizon but I first want to address the…
Strong is Hot
So you want to be strong and look good while doing lifting it. I have yet to have anyone complain…
Beating Back Excuses
With the announcement of our newest family member Blaine Callaway I wanted to give him the opportunity to just write, write what he was…
How to get LEANER over Thanksgiving
No this isnโt a trick, and yes this is possible. No this isnโt a smart aโanswer that youโll donโt have…
How to Fix Damage from Thanksgiving
An Example Body Weight Conditioning Workout 30/30 Split (Body Weight) (30 seconds of work and 30 seconds of rest) *Rest…
What is Starvation Mode?
โIf you donโt eat every few hours your body will go into starvation mode.โ Weโve all heard that phrase before.…
What to Eat Before a Workout?
This has to be one of the biggest questions that I get as a trainer. Iโll admit that itโs a…
Carb Cycling and Sex
In todayโs society the consumption of food is very similar to sex. Beat that caught your attention; food AND sex…
Some of My Favorite Building Exercises
โWhat exercise should I do to build (points to a random body part) this muscle?โ This is one of the…
Handstand Push up Progressions
Iโve seen plenty of guys do military press with their body weight and Iโve seen a few do double their weight with this exercise,…
Your Hip Flexors Hate You
You think Iโm kidding about this but itโs true; they are deviant little monsters that can wreak havoc on someoneโs…
Push-Ups Can Kill You
No, seriously they can! Donโt believe me?โฆ Well, when you do push-ups correctly they can develop a tight armored plated…
Acidic Blood?
Yes, this IS a real topic. Blood Acidityโฆ Now, Iโm not talking to the extremes that when you bleed a…
7 Ways to be Average
Cynical? Yep; guess that is one way you could describe this list. Instead, this is a small list of consistent…
Relationships with Food
I personally have found that more people have a better relationship with food than they do with their spouse. Itโs…
Why Smart People Still Canโt Get into Shape
Honestly, Iโve seen this MORE and MORE over the past several years than anything. Heck, you may be one of them. We…
Bench Press, Weight Gain, Dropping 15lbs
Email Exchange 1 E-mail from client: Bench Press is stalling. I did the numbers that you sent for the bench…
Why Get โShreddedโ?
As summertime approaches, there is a BIG trend in the fitness world to get SHREDDED. For those that arenโt aware of what that is,…
Abercrombie
Being in the fitness industry, Iโm always presented with lots of questions when it pertains to exercise, fat loss, etcโฆ;…
HCG
So what do I think of HCG? Well, Iโm glad you asked ๐ Unless youโre new to the weight loss…
7 Reasons to Fire Your Trainer
1. Talking bad about others (trainers included). This is a personal irritation of mine when I speak with other professionals…
Email to a Client: Boot Camp Brainwash and Metabolic Repair
Well, in keeping with our theme of client emails this was a gem of reading. Most people donโt realize that…
Some of My Resources
So I had an interesting email from a client the other day asking me for more info and resources so…
Keeping Lean While Traveling
One of the more difficult things to do with physique transformations is to keep yourself on a relatively clean diet…
Can You Train the Same Muscle Every Workout?
I remember when I was just starting out in the training game I followed the same principle that every gym…
Can you Train the SAME Muscle Every Workout? (Part 2)
(Part 2) In our last blog (CLICK HERE), we talked about the evidence we see of some people just seeming to break…
What I Would Doโฆ
Ever since I started my diet for my photo shoot I have had a NUMBER of people all of a…
A Mental Game
A few weeks ago, it was recommended I read a book called 12 Week Year and while reading this the author had…
How not to be normal, lessons Iโve learned with turning 32
Recently I celebrated my 32nd birthday (thank you to all those birthday wishes that I received), and I have to…
What I Learned
***A brief side note: Iโve included progress pics to showcase the transformation that my body underwent in my last dieting…
Which Diet is Right for You?
With so many eating styles out there how do you know which best suits you, especially if you are new…
Cheat Meals for Small People (Metabolism Series 1)
In Health and Awesomeness, Travis Merritt, BS, CPT, (and other letters behind the name) is the Owner of Rowlett Transformation Center in…
You Think You Have a Slow Metabolism (Metabolism Series 2)
In Health and Awesomeness, Travis Merritt, BS, CPT, (and other letters behind the name) is the Owner of Rowlett Transformation Center in…
Do You Have Diet ADD?
What is Diet ADD? In Health and Awesomeness, Travis Merritt, BS, CPT, (and other letters behind the name) is the…
Another New Years Resolution?
Should you make a new years resolution to get in shape? Iโve been torn between this for years because being…
13 Lessons of 2013
1. Limit sprinting to no more than two times a week. Sprinting has become one of my new favorite ways…
15 Rookie Gym Mistakes
Iโve been in the gym since I was 15 and Iโve seen my fair share of new people come and…
Ultimate Warrior โ My Reason for Weight Lifting
Changing direction a bit with this blog post. One of the biggest questions that I get from clients, friends, or…
Are You TOO Unhealthy to Lose Fat?
In short, the answer is โyesโ for the majority of people that walk in these doors. The body has a…
HOW to AVOID Choosing the WRONG Personal Trainer
How To Avoid Choosing The Wrong Personal Trainer Things have been busy here at Rowlett Transformation Center! Good things ๐ Something that…
Gym Safety Alert: Outbreak of Gym Douche Bags
Iโฆ seeโฆ gym douche bags Everywhere. What exactly is a gym douche bag? You would know one if you saw…
My Pre-workout Hack That Saves Money
Recently I got this question on Facebook, โTravis, what Pre-Workout do you recommend?โ SHEEEEETโฆ that is a loaded question. First…
Proprietary Blend AKA โnot really telling you whatโs in hereโ
After my pre-workout hack bit, there were a few messages from people asking me what about โthis & thatโ pre-workout and โthis…
My Go-To Supplements Stacks
I need to start off by sayingโฆ I AM NOT A DOCTOR, and the supplements recommendations that Iโm going to…
Worldโs Shortest Blog Post
Rather cheeky, donโt you think ๐ In Health and Awesomeness, Travis Merritt, BS, CPT, (and other letters behind the name)…
Client Study: Brandi Laughlin
Background One year ago Brandi Laughlin walked in our doors and wanted to essentially compete in a bikini competition…
Misleading Transformations
โSo Iโve been dieting for two days and I havenโt lost any weight!โ I had this question sent to me…
Resolutioners
I once read, โPeople complain about the โNew Yearโs Resolutionersโ in the gym at this time of the yearโฆ well,…
14 Lessons of 2014
About this time last year, I did my 13 Lessons of 2013, and I figured why not continue that trend.…
Do โfitโ people struggle with fat loss?
Several days ago, I had an interesting conversation with a fellow personal trainer and business owner and a comment was…
So you want to drop body fat? Start Here
Disclaimer: This blog is intended for the beginner NOT the advanced gym rat or seasoned fitness buff, when you have…
So you want to lose fat START HERE PART 2
Disclaimer: This blog is intended for the beginner, NOT the advanced gym rat or seasoned fitness buff. When you have…
