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SIMPLE HEALTH & FITNESS COACHING THAT WORKS

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

START MYJOURNEY

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

HERE FOR YOU THROUGH

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PERSONAL TRAINING

(OAHU RESIDENTS ONLY)

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ONLINE COACHING

(AVAILABLE WORLDWIDE)

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START MYJOURNEY

Roy is a fantastic coach! Not only did I lose over 27lbs with Roy's guidance. I gained self confidence, healthy habits for life and have a positive outlook on nutrition and exercise. As a working mom of twin babies, I didn't know how I was suppose to incorporate a new fitness lifestyle into my daily life. But we started small. And I started hitting my goals and the weight started coming off. Roy, thank you for being a leader. Thank you for your patience. Thank you for your grace and believing in me. I am forever grateful...

KARLA'S REVIEW ON GOOGLE

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AFTER

ORDINARY PEOPLE. EXTRAORDINARY RESULTS.

GET MY OWN RESULTS

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WANT AN EASY WAY TO LOSE YOUR FIRST 10 POUNDS WITHOUT WEIGHING YOUR FOOD?

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QUICKSTART FAT LOSS DIET GUIDE

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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."

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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!

MY TRANSFORMATION

START YOUR JOURNEY

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

Important tip for runners! ⬇️

Still new to this, I’m trying to figure out the balance between my strength training and my running.

I cut my leg days down to 1 day per week instead of 2 and that has been helpful.

🔑 I’ve also found out that feeling like you have to 💩
during a run sucks. So try to use the bathroom before your run if you possible.

#hybridtraining #running ##iam1stphorm #hybridathlete

Everyone sucks when they start, no one that’s ahead of you will look down on you for trying.

You got it!

I hope David could be an inspiration to you like he is for me.

There’s beauty in the struggle…

-J. Cole

#Hawaiipersonaltrainer #iam1stphorm #1stphorm #gymreels

Everyone wants to be at the top, only a few are willing to climb.

The unknown is scary, you don’t know what it will bring.

You can’t let that fear stop you from moving in that direction.

Yes, it will require some work.

Yes, you might go through some discomfort.

Yes, you’ll slip up at times and feel like you can’t get back on track.

Why is this goal important to you?

How bad do you want to make this change?

How will it make you feel?

Is it worth it?

Then let’s get to work. 🤝🏼🧱🏁

You got this!

#iam1stphorm #1stphorm

👇🏼 Don’t be a floundering fish wailing in the sea…

Set clear guidelines and structures to follow, that way you can make meaningful adjustments.

I recommend starting with a frequent number of meals everyday, or certain portion sizes.

Want 30 days of weight loss advice straight to your email inbox?

Comment “Puppy”

#iam1stphorm #1stphorm #hawaiifitness

Short leg day for a short man. 🙌🏼

Quad focused leg day with 3 movements.

Barbell back squat - 3 sets of 5-8 reps

Sandbag lunges - 3 sets of 50 lbs for 10-15 reps

Wall balls - 3 sets of 30 reps with a 14 lb ball

#iam1stphorm #1stphorm #legdayworkout

Still a beginner at running.

This was week 1 day 3 and I’m just getting started learning how to run.

My legs hurt, my body’s sore, but thats okay haha.

#runningmotivation #hybridtraining #hybridathlete #iam1stphorm

Which option sucks less for you?

If something is hard for you to stick with, the sooner you’ll want to stop.

So find an approach that you enjoy the most.

Eat some carbs and a bit of protein 1-1.5 hours before working out.

If you only have time to eat something 30 minutes before stick to more simple and faster digesting carbs.

My go to 1-1.5 hour before training meal is overnight oats with banana and honey.

My go to before training snack/meal has been dates and honey or dates and maple syrup if I ate 1-1.5 hours before.

If not, I would eat something like 2 slices or sourdough bread with some honey, a banana and 1/2 scoop of protein powder.

Starting my running era. Does this make me a hyrbid athlete now? 🤔

This is how I’m starting to run while lifting.

I feel so much better focusing on performance and not the way I look.

But the funny thing is…my body is also looking better.

I encourage you to spend some time focusing on getting stronger, building more cardiovascular endurance, and becoming more capable.

That might just be the missing peice for you and a life free of body image issues.

Be proactive, not reactive.

Your success in life depends on it.

#75hard

I hope this help you today.

I’m rooting for you. 🫶🏼

Never give up, make your younger self proud.

Every time someone says “that’s not healthy.” 🤔

Long hours sitting at a computer.

Very active with her church.

Loving and caring doggy mom.

With that, she still finds time to work on herself.

Change is possible for you, and I hope Ruth can be an inspiration for you to start.

Your dream life is right on the other side of you taking action.

Don’t leave room for regret.

A hard journey makes for a sweet ending.

Hardship is what leads to satisfaction.

Putting a square peg into a round hole over and over again.

That’s what you’re doing when you approach weight loss in the exact same way every time when you know the result never last.

The truth hurts, but I want you to be fit and healthy.

Life is just a series of choices.

From the moment our eyes open, till they close at night we have make thousands of choices through you the day.

Those choices are reflected by our lives, relationships, and health.

If you’re not where you want to be, you’re a few choices away from changing your life.

Holiday Fat Loss?

I think getting fit and healthy is an amazing goal, but there are certain times of the year when this becomes more difficult. Not impossible, just a bit harder.

The holidays are one of those times.

Instead of feeling stressed out and guilty that you can’t stick to your diet or workout regiment, try thinking about it in a different way.

Set yourself up for success long term.

Or just get after it because tomorrow is never promised. Whatever you choose, I’m all for it!

🍬🍫🍭 and Fat Loss.

Use this time as an opportunity to practice moderation. Give yourself specific guidelines and rules to follow.

Pushing off your health goals and waiting for perfect times is like waiting up for Santa Clause on Christmas Eve.

The difference is that staying unfit has worse consequences than finding out you baked cookies for your parents to eat before wrapping gifts.

Life will always throw curve balls at you, and there will never be perfect times. You could start feeling better, having more confidence and energy tomorrow with some small changes. Why push that off?

How do you stay active?

#Fitness #workingout #healthylifestyle #jiujitsu #golf #rockclimbing #metaquest #1stphorm #iam1stphorm #ufcgymhonolulu #gymworkouts

Everybody Dies, But Not Everybody Lives.

Stop waiting, no one is promised tomorrow.

#Mindset #motivation #personaldevelopment #iam1stphorm #1stphorm #wisdomquotes

This is why anything can be a “fat loss meal.” When it comes down to it, if you want to lose body fat, you have to be in a calorie deficit.

How you do that doesn’t matter.

Are there pros and cons for different ways to do it, of course.

Find a diet or way of eating you honestly think you can do for the rest of your life…

Or you can just continue to yo-yo diet forever, whatever you choose. I’m rooting for you 😬

#fatlossmeals #fatlosscoach #nutritiontips #iam1stphorm #1stphorm #1stphormathletesearch #onlinenutritioncoach #onlinefatlosscoaching

Comment “PROTEIN” for a list of protein sources to eat for your fat loss goals.

You can cut hundreds of calories out of your diet by simply choosing protein sources that are in the high protein, low fat category.

#Protein #healthylifestyle #highproteinmeals #highproteinfood #nutritiontips #diettips #fatlossfoods #1stphorm #iam1stphorm

You’re in the middle of a storm right now, keep going.

Your efforts will be rewarded when you make it through.

I know it’s tough, and things feel like they’ll never get better.

Have faith that everything you’re going through right now is happening for a reason.

You can’t connect the dots now, but when you reflect and zoom out when you succeed, you’ll be able to see how everything got you where you needed to be.

#selfgrowth #personaldevelopment #mindsetquotes #pricepritchett #mindset #selfhelpbooks #iam1stphorm

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