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Celebrity Trainer Rashid Shabazz Wants to Challenge You to ‘Roc’ the Summer

on June 15, 2021 by Author

In a circa 2021 fitness landscape full of endless burpees, boot camps, and live streaming cardio, Rashid Shabazz, also known as “Roc,” is sticking with bodybuilding as the go-to training methodology at his suburban Atlanta gym, Roc Fitness.

A former IFBB pro bodybuilder, Shabazz’s affinity for hypertrophy-style workouts isn’t just nostalgia or confirmation bias. No, he’s prescribing “bodybuilding for the masses” because it works. Full stop.

It worked in the 1960s and ‘70s in bodybuilding’s “Golden Age.” It worked in the ‘80s and ‘90s when Lee Haney (Shabazz’s mentor) and Dorian Yates ruled the sport. It worked in the early 2000s, when Shabazz won his pro card as a light-heavyweight at the NPC Nationals (2004) and went onto a respectable IFBB career, highlighted by two Mr. Olympia appearances (2008 and 2010). And it’s been working ever since with his personal training clients of all shapes, sizes, and experience levels — from high school athletes to busy moms to Shabazz’s most famous client, NBA Hall-of-Famer and Olympia Weekend Ambassador Shaquille O’Neal.

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“I still pay homage to my bodybuilding roots, and I’ve gotten the general public to not only buy into this style of training, but get great results from it,” says Shabazz, whose celebrity client résumé also includes NFL legends Ray Lewis and Shannon Sharpe. “Depending on how long we do it and how consistent we are, I know we can get results and change the body, because we we’ve done it for so many years in bodybuilding.”

Shabazz and his team of trainers at Roc Fitness in Sandy Springs, GA are hellbent on proving that bodybuilding, combined with community, is still the best path to a better body. And they’re putting their money where their mouths are with the upcoming Roc the Summer Challenge, a 30-day nationwide transformation contest launching on July 5 — with a grand prize of up to $5,000, plus other proceeds going to charity via sponsors.

“A lot of the challenges you see these days are just about weight loss,” says Shabazz. “With the Roc the Summer Challenge, we want to find the person that not only drops the most body fat, but also puts on the most lean muscle. We want people to eat the right foods instead of just starving themselves, and to lift weights instead of just doing cardio, so they can build a body that they can continue building on.”

The Cutting Edge of Physique Transformation

That word — bodybuilding — is off-putting, if not downright scary, to a lot of people. Most of us want to trim down and get leaner, not build up and pack on size, and training like a bodybuilder would seem antithetical to this goal.

That’s a misnomer. Bodybuilding-style training is effective for building muscle, but it’s also great for dropping body fat, and lots of it. On the nutrition side, bodybuilding is all about eating for your goals, even (and especially) when that goal is to drop body fat.

Ultimately, those wanting to lose weight (which is a vast majority of the American population, both men and women) are looking to change — to transform — their bodies. And no athletes on the planet know how to create this type of change better than bodybuilders.

Shabazz’s programming at Roc Fitness is unequivocally bodybuilding, albeit a modern version – one that combines the contemporary group fitness model with bodybuilding’s bedrock training principles of exercise selection, load, volume, and intensity.

Roc Fitness offers hour-long classes every day during the week, starting as early as 5 a.m. A typical class size is between 14 and 22, with one or more certified trainers running the class and providing constant coaching cues. Outside of group classes, members can sign up for traditional one-on-one personal training, either with Shabazz himself or one of the other trainers on his team like Aaron or Omar Whavers (Shabazz’s nephews), IFBB Figure Pro Simona Douglas, or NPC Bikini competitor Nikki Raymond.

This class setup may look similar to CrossFit and other similar “functional fitness” gyms, but the workouts are entirely different. Instead of box jumps, rope climbing, and Olympic lifts, Roc’s classes feature members doing stations on staple bodybuilding exercises like lat pulldowns, leg press, and Smith machine incline press — moves that wouldn’t normally be incorporated into a group setting.

“This is the cutting edge,” says Shabazz of his classes, which are offered as both co-ed and men-only groups. “I’ll take two, three, sometimes four, of the best exercises for a particular body part and run people through a circuit, grouping them together based on their bodyweight and if they’re trying to build more muscle or lose fat. I may say, ‘Joe, you and Alex are going to be on the leg extension while Sam and John are doing leg curls. Finish your five sets, then switch exercises and do five sets of leg curls.’ Imagine that, instead of having a big room of people jumping up and down doing burpees.”

Training is just one piece of the puzzle. Roc Fitness also offers comprehensive nutritional guidance, ranging from basic food education to full-scale diet plans to meal delivery. For the latter, Shabazz has a local meal prep company he refers members to, and there’s even a restaurant around the corner from the gym, Chef Rob’s Caribbean Café, that he works directly with to offer healthy menu items — including his namesake “The Roc Meal,” which consists of an 8-ounce, low-sodium grilled chicken breast with fresh herbs and crushed black pepper, jasmine rice, and streamed broccoli.

“We do everything here — training, meal prep, cardio plan, all of it,” says Shabazz. “I’ve been privileged to do this so many years that it became second nature to pass that information down to athletes as well as regular people.”

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Walking the Walk

Shabazz’s last professional bodybuilding show was the 2010 Olympia 202 (now the 212 division), in which he finished a respectable 11^th place months after an impressive 202 win at that year’s IFBB Phoenix Pro. During his career, Shabazz was known mainly for two things: his shredded, aesthetic physique as well as his burgeoning personal training business, already in full swing thanks in part to the cachet of his famous NFL clients like Sharpe and Lewis.

And not much has changed since then. He may no longer be winning bodybuilding trophies, but he’s training others who are. And he’s still in great shape: At age 53, he’s a shredded 200 pounds. As for his business, Roc Fitness is bigger than ever, as is the star power of his celebrity client roster — namely, Shaq, who Shabazz still actively works with as the big man’s “Chief Fitness Officer,” including regular appearances on the TNT reality show Shaq Life.

A lifestyle and career immersed in bodybuilding well into his 50s was inevitable. “It started a long time ago,” says Shabazz, tracing it back to the first photos he saw in bodybuilding magazines in the 1980s of physique stars like Haney and Robby Robinson. “I’ve always loved the way training made me feel. But I also got a kick out of taking everything I learned in bodybuilding and teaching it to athletes I knew, like my little brother when he was in high school playing baseball.”

After graduating from Jackson State University with a business degree, Shabazz held a corporate job before leaving “to pursue what I wanted to do for a living, and that was bodybuilding,” he says. “I didn’t know how I was going to actually pay my bills or feed myself or anything like that, but I knew that’s what I wanted to do. And I was fortunate enough to be able to parlay that over to a great career, something I enjoyed doing and where I’m making a difference. For me, it’s really fun taking an average person and helping him or her do extraordinary things.”

Extraordinary things can mean anything from a middle-aged woman hitting a weight-loss goal to an elite athlete finishing his career with a Super Bowl ring (Ray Lewis in 2013 with the Ravens) to a 30-something taking a fitness hobby to the competitive physique stage. One of Shabazz’s current pupils is his business partner and former overseas professional basketball player Ronnie Cropper, who’s currently training for the amateur Olympia Men’s Physique.

“After I stopped playing basketball, I continued to have a strong desire to compete,” says the 37-year-old Cropper. “When I decided to take my personal fitness to another level, I sought out Roc and his 30-plus years of experience in the bodybuilding world. He’s helped me create a more focus-driven fitness regimen, which is ultimately leading me to my goal of switching to a new sport and competing on some of the biggest stages in men’s physique and bodybuilding.”

The Next Evolution of Fitness

With both competitive and business success under his belt, Shabazz’s eye is on the future — the “4th quarter” of his working life, as he puts it. “Be legendary, leave a legacy. That’s what I’m trying to do right now,” he says.

Part of that involves working to keep the fitness industry on the right path, which Shabazz believes should be influenced by both the current digital age as well as the prior era of the ‘90s and early 2000s. For the younger generation, the tendency is to move everything online, to make training more virtual. But in doing so, you lose human contact. You lose community.

“Thing is, even with this pandemic and the protocol I laid out at my gym with wearing masks and all that, you would’ve thought there’s no way I’d have over a hundred clients in here — but we have,” says Shabazz, who’s quick to share credit with his ex-wife and business partner Gina Alexander for the success of Roc Fitness. “We naturally want to interact with other human beings. You can put a person on the computer all you want, do simulations, and keep them at the house, but they’ll still want to find a way to interact with another person.”

As for the training, Shabazz hopes the younger era will appreciate how he and his counterparts approached the gym during their heydays.

“The people that came before me, they got big and cut on basic barbells and dumbbells,” he says. “My generation had a few more toys, with the newer machines and all that, but I still paid homage to guys like Lee Haney by training old school. Right now, everything’s in the digital age and is in the hands of the younger generation. Hopefully they can take a bit of old school and sprinkle it with the new school and make a huge difference. Because if they cancel out their heritage and what we did before them, our era is going to be completely lost.”

Get Ready to ‘Roc’

First things first. Instead of obsessing about the distant future, Shabazz is laser-focused on his upcoming Roc the Summer Challenge. He’s not doing it alone, though. His Roc Fitness team — including Alexander, trainers Aaron and Omar Whavers and Shaneese Bailey — are equally committed. Most important are the “masses,” the thousands of people that hopefully will take on the challenge and change their bodies and lives through bodybuilding.

“I really want this challenge to be big,” says Shabazz. “I want it to be something that people look forward to and use not just to lose some weight, but to put on some lean muscle. That’s what’s going to keep the weight off — not running all day long, cutting calories, and starving yourself. If you put on a little lean muscle and burn a little body fat, each time you do it you’ll get a little better. And you’ll be able to keep that weight off for good.”

The Roc the Summer Challenge is scheduled to begin July 5. The challenge is open not only to Roc Fitness in-person gym members, but anyone training at home as well.

“You can take the challenge anywhere,” says Shabazz. “Ultimately, we’re looking to build a fitness community that can do many things together, including trips, cruises, seminars, workshops, networking, and more.”

For more information on how to join the Roc the Summer Challenge and details on entry fees, workout program options, before-and-after photo requirements, and more, visit RoctheSummer.com.

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Are Exercise Snacks the Next Big Thing for Weight Loss?

on May 1, 2021 by Author

If you feel like an overstuffed kielbasa in your clothes, it might not take a Herculean effort to get back on track. Exercise scientists at the University of British Columbia found just 15 to 30 seconds of aerobic activity like climbing stairs, performed once an hour for eight hours, can significantly improve your health if you’re packing a few pounds too many right now.

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Specifically, just two to four total minutes of movement during the workday, when you’d otherwise be sedentary at your desk jockey job, can lower insulin levels, a marker for diabetes and heart disease, the study revealed. It’s a concept researchers call “exercise snacking”—bite-size bits of movement that add up to a major punch.

“Even for a single day of exercise snacks, the effect on improved metabolism are immediate,” says Jonathan Little, co-author of the study published in Medicine & Science in Sports & Exercise.

Here’s why exercise snacks work: “When we’re sedentary for several hours during the workday, our muscles are not used and our metabolic rate is reduced,” explains Little. “The result is that we can become insulin-resistant. But even as little as one 15-second exercise snack an hour appears to boost sensitivity to insulin such that the muscles and other body tissues can process nutrients more efficiently and our metabolism is improved.”

No stairs in your office? Try running in place, jumping jacks, air squats, skaters, pushups, burpees, or lunges. “Basically, anything that gets your heart pumping counts,” Little says.

The post Are Exercise Snacks the Next Big Thing for Weight Loss? appeared first on Men's Journal.

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Best Fitness Apps and Streaming Platforms to Get Fit From Home

on February 25, 2021 by Author

YouTube fitness videos were great and all when we thought this whole novel coronavirus thing would stay, well, novel. But nearly a year into this, we’re still doing majority of our workouts at home. Like it or not, the uptick in new smart home gym equipment is reshaping how we look at fitness and could decimate the gym industry. If you’ve been stuck in a workout rut, we want you to sweat it—specifically with one of these stellar fitness apps and fitness platforms will snap you out of your funk and actually have you excited to throw on a sweatband and get to work. From VR experiences to a workout fit for a firefighter, we’ve got something for everyone. Read on and catch your breath…while you still can.

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const { adsManager, videoElement } = e;
const iasConfig = {
anId: ‘928572’,
campId: `${jwplayer().getWidth()}x${jwplayer().getHeight()}`, // This is dynamic based on player dimensions, but can be hard coded
chanId: window.prerollTag[vHash],
placementId: ‘Open Auction’,
pubOrder: ‘Video’,
pubId: ‘Direct’
};
if (googleImaVansAdapter) {
googleImaVansAdapter.init(window.google, adsManager, videoElement, iasConfig);
}
}).on(‘beforePlay’, (e) => {
var el = decodeURIComponent( “jwplayer_FZjRfVro_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “FZjRfVro” );
window.jwpBids[vHash].ix = false;
window.jwpBids[vHash].ixBids = {};
console.log( “AMI jwp IX Bidding init”, new Date().getTime() );
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}
if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
headertag.cmd.push( function() {
headertag.retrieveVideoDemand( [{“htSlotName”: “preroll”}], function( demand ) {
console.log( “AMI jwp IX callback”, demand );

if ( “undefined” !== typeof demand.preroll && demand.preroll.length ){
window.jwpBids[vHash].ixBids = demand.preroll[0].targeting.price;
console.log( “AMI jwp IX Bids”, new Date().getTime(), demand.preroll[0].targeting );
}
window.jwpBids[vHash].ix = true;
} );
} );
}
}
}).on(‘beforePlay’, (e) => {
var el = decodeURIComponent( “jwplayer_FZjRfVro_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “FZjRfVro” );
window.jwpBids[vHash].iristv = false;
window.jwpBids[vHash].iristvBids = {};
console.log( “AMI jwp IrisTV Bidding init”, new Date().getTime() );
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}

if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
// Get main item context data
window.irisContext.getContext(jwplayer(el).getPlaylistItem().mediaid).then(function(data) {
// Encode the context data
var context = encodeURIComponent(`iris_context=${data.context.join(‘,’)}`);
console.log( “AMI jwp IrisTV callback”, context );
console.log( “AMI jwp IrisTV Bids”, new Date().getTime(), data.context );
// Replace the server url with the context data (this is for simple ad requests),
// If you have the serverUrl dynamically configured, then you will need to append the context data
// under cust_params, so this is just for testing purpose
window.jwpBids[vHash].iristvBids = data.context;
window.jwpBids[vHash].iristv = true;
});
}
}
}).on(‘beforePlay’, (e) => {
var el = decodeURIComponent( “jwplayer_FZjRfVro_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “FZjRfVro” );
window.jwpBids[vHash].amazon = false;
window.jwpBids[vHash].amazonBids = “”;
console.log( “AMI jwp amazon Bidding init”, new Date().getTime() );
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}
if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
apstag.fetchBids({
slots: [{
slotID: window.prerollTag[vHash],
mediaType: ‘video’
}]
}, function( bids ) {
console.log( “AMI jwp amazon bid callback”, new Date().getTime(), bids );
window.jwpBids[vHash].amazon = true;
if ( bids.length > 0 ) { //If we have received any bids back
try {
console.log(“AMI jwp amazon bid request ad”, bids[0].encodedQsParams);
window.jwpBids[vHash].amazonBids = bids[0].encodedQsParams;
} catch ( e ) {
console.log(e);
}
} else {
console.log(“AMI jwp amazon no bids”);
}
});
}
}
}).once(“play”, function(){
var el = decodeURIComponent( “jwplayer_FZjRfVro_eEkK759I_div” );
var playerInstance = jwplayer(el);
loadIrisPlugin(playerInstance, playerInstance.getConfig().plugins[“https://ovp.iris.tv/plugins/jwplayer/v2/iris-jwplayer8.adaptive.min.js”])
}).on(‘play’, (e) => {
var el = decodeURIComponent( “jwplayer_FZjRfVro_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “FZjRfVro” );

window.permutive.track(“VideoPlay”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “FZjRfVro” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language:”English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});

console.log(“Permutive video play”);

}).on(‘complete’, (e) => {
var el = decodeURIComponent( “jwplayer_FZjRfVro_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “FZjRfVro” );

if (
(0.25 === progress && false === window.lock_25) ||
(0.5 === progress && false === window.lock_50) ||
(0.75 === progress && false === window.lock_75) ||
(100 === progress && false === window.lock_100)
) {
window.permutive.track(“VideoProgress”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
progress: Number(progress),
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “FZjRfVro” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
if ( 0.25 === progress ) {
window.lock_25 = true;
}
if ( 0.5 === progress ) {
window.lock_50 = true;
}
if ( 0.75 === progress ) {
window.lock_75 = true;
}
if ( 1 === progress ) {
window.lock_100 = true;
}
console.log(“Permutive video play progress ” + progress);
}

}).on(‘mute’, (e) => {
var el = decodeURIComponent( “jwplayer_FZjRfVro_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “FZjRfVro” );

var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());

window.permutive.track(“VideoEvent”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
event: (e.mute) ? “sound off” : “sound on”,
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “FZjRfVro” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});

console.log(“Permutive video event:”, e);

}).on(‘fullscreen’, (e) => {
var el = decodeURIComponent( “jwplayer_FZjRfVro_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “FZjRfVro” );

var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());

var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());
console.log(jwInfo);
window.lock_25 = false;
window.lock_50 = false;
window.lock_75 = false;
window.lock_100 = false;

window.adInfo = e;
var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());

window.adlock_25 = false;
window.adlock_50 = false;
window.adlock_75 = false;
window.adlock_100 = false;

var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());

if ( window.jwpBids[vHash].ixBids ) {
var vastURL = new URL( adTag );
var vastParams = new URLSearchParams( vastURL.search );
if ( vastParams.has( “cust_params” ) ) {
var custParams = new URLSearchParams( vastParams.get( “cust_params” ) );
} else {
var custParams = new URLSearchParams();
}
var keys = Object.keys( window.jwpBids[vHash].ixBids );
for ( var key of keys ) {
custParams.set( key, window.jwpBids[vHash].ixBids[key][0]);
}
vastParams.set( “cust_params”, custParams.toString() );
vastURL.search = vastParams.toString();
adTag = vastURL.toString();
}

if ( window.jwpBids[vHash].iristvBids && Object.keys( window.jwpBids[vHash].iristvBids ).length ) {
var vastURL = new URL( adTag );
var vastParams = new URLSearchParams( vastURL.search );
if ( vastParams.has( “cust_params” ) ) {
var custParams = new URLSearchParams( vastParams.get( “cust_params” ) );
} else {
var custParams = new URLSearchParams();
}
custParams.set( “iris_context”, window.jwpBids[vHash].iristvBids.join(‘,’));
vastParams.set( “cust_params”, decodeURIComponent( custParams.toString() ) );
vastURL.search = vastParams.toString();
adTag = vastURL.toString();
}

if ( localStorage._pdfps ) {
var playerSegsPerm = encodeURIComponent(‘&permutive=’ + encodeURIComponent(JSON.parse(localStorage._pdfps || ‘[]’).slice(0,250).join(“,”)));
adTag = adTag.replace(/(cust_params[^&]+)/, ‘$1’ + playerSegsPerm);
}
console.log( “AMI jwp adTag with Bids”, adTag );
}
jwplayer(el).playAd( adTag );
}, 1000 );
}
}
});
clearInterval(checkJWReady);
}
}, 500);
})();

So your best friend wrote a novel during quarantine? Big deal—you’re getting in the best shape of your life from the comfort of home with this bevy of fitness apps.

Best Fitness Apps and Streaming Platforms to Get Fit From Home

1. FlexIt

Your muscles don’t have to atrophy like your social life, folks. Hook up with virtual personal trainers from 3,000 gyms across the country, including Blink, Gold’s, Physique 57, and more. (You don’t need to be a member of any studio to use the platform.) You’ll train with a trainer over video in a customized workout tailored to your goals. Take the Trainer Matching Quiz and get on the road to better health, whether you’re looking to improve flexibility, rehab an injury, lose weight, or improve overall fitness.

[From $30 for 30-minute session; flexit.fit]

My cart

My cart

Weight Loss

Best Fitness Apps and Streaming Platforms to Get Fit From Home

1. FlexIt

2. FightCamp

3. Alo Moves

4. Future Fit

5. Supernatural

6. NEOU

7. Row House GO

8. iFit

9. Life Time Digital

10. Centr

11. Zygo

12. Tonal Mobile App

13. FitFighter

14. UA Performance Academy

15. Academy of Self Defense

16. Yoga Medicine Online

What It Is

Why We Like It

Nitpick