How much water do I need?

By: Roy Khoury


We all know water is important but exactly what does water do for us?  Water is the main transport system of our body.  The more hydrated we are, the better nutrients can be shuttled to our major organs and muscles, and the better we can get rid of waste products.  Proper hydration allows for increased energy (see above), increased flexibility, increase in fat loss (along with exercise and proper eating).

So how many times have you wondered how much water should I drink?  With so much information out there what should I do?  We have all heard that we should drink 8 cups a day, but how it that specific to you?  Why is 8 cups a day good for a woman that is 110 lbs and a guy that is 200 lbs?  Is that enough? Or too much?  The rules are changing about water consumption.

As a minimum, I always suggest drinking half of your body weight in ounces per day.  For example, I weigh 190 lbs, so it looks like this… 190/2= 95, therefore I should drink about 95 oz of water per day.  Other tips include:

-           If you are exercising increase your water by 8- 12 oz per hour of exercise.

-          If you consume alcoholic beverages or caffeinated drinks, try and match it with 1 extra 8 oz cup of water on top of what you already are drinking.

-          Remember to drink before you are thirsty.  If you drink only when you are thirsty your body is in an early state of dehydration.  So sip your water often!

-          If you are pregnant (or breast feeding), sick, or under extreme training or weather conditions then check out this water consumption calculator on for more specific info.

For more information contact me at

How is your sleep?

This is a quick questionnaire to ask if you are getting enough quality sleep and recovering properly.

How many hours of sleep do you usually get per night?

What is your routine before you go to bed?

Do you drink alcoholic beverages before bed?

Do you frequently wake up from sleep?

Easy ways to change your sleep patterns include the following…

It is suggested to get between a minimum of 6 to preferably 8 hours of quality, uninterrupted sleep per night.

Did you know that falling asleep to the television also may prevent you from achieving *R.E.M. sleep?   Try things as simple as turning off the TV and/or computer about an hour before bed.  Electronics before bed can lead to a restless mind and an inability to relax into sleep.

Did you know that drinking even 1 glass of an alcoholic beverage within an hour of sleep can prevent you from falling into *R.E.M.

*Rapid Eye Movement- the state of sleep in which you dream and get the full benefits sleep and recovery.

If you are having trouble falling asleep and staying asleep, you may want to look into a natural over the counter product like Knockout by Scivation.  Knockout contains common herbs that help to relax the body to help you sleep such as Valerian Root (commonly found in relaxing herbal teas) and Trytophan (the stuff that gets you sleepy every thanksgiving).

The information above was written by Roy Khoury for RFKTraining, LLC and is only meant as informational.  In no way is this meant as a prescription or a means to “cure” someone’s sleep related issues. As stated by the manufacturers of the product, This product is not to be taken by pregnant or lactating women. If you are taking medication or have a medical condition, consult a physician before using this product. Do not use in conjunction with alcoholic beverages, when driving a vehicle, or while operating machinery. Keep out of reach of children.

The Blue Zones Book Report

The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest

Here’s my little book report on The Blue Zones: Lessons for living longer from the people who’ve lived the longestby: Dan Buettner

“The Blue Zones” refers to pockets of the world with dense populations of centurions (people that live to be 100 yrs old or older) with good quality of life.  The 4 major “Blue Zones” described in the book were Sardinia, Okinawa, America, and lastly was Costa Rica.  While these regions are vastly different, there were major underlying similarities between the Centurions and their lifestyles that the author describes in “nine lessons”.

1. Include more natural movements
2. Decrease food consumption
3. Avoid  too much meat and processed foods
4. Drink red wine in moderation
5. Take time to look at the big picture
6. Take time to distress
7. Participate in Spiritual community
8. Make family a priority
9. Surround yourself with those of similar values

Overall the book was an easy and fun read.  I had a hard time putting it down because there were concepts I was really identifying with.  It was fun to read about the differences of each culture.  I found myself trying to guess what made this group different than the last.  It was cool to see how each group lived their lives yet shared so many similarities.

At the end of the book I was asked to go to and to check out the “Vitality Compass”.  The “Compass” gives you an estimation of your biological age (as compared to chronological), your life expectancy, your disease free life expectancy, and the number of years you can potentially increase your life by improving in weaker areas. 

Check it out to see how you stack up, and what areas you can improve upon.

How to Make Personal Training Work for You!

After training many different people for many years now, I have found some commonalities that have worked across the board to improve client’s health and fitness.  If these key issues are followed, than it is almost guaranteed that you will achieve your goals.
  • Workout on your own!  Even though you are training with me, you must train on your own.  I have found that most people have some sort of “improper movement pattern”, which is usually found within the first 2 sessions.  I will prescribe you exercises that must be done on a consistent basis to improve that/those improper movement patterns.  If you do them, movements improve and I can push you harder.
  • Get your SLEEP!  A mentor of mine (Dr. Ken Reviza, Sport Psychologist) once told me, “you can’t burn the candle a candle at both ends.”  A very true statement when it comes to the human body.  We push ourselves all day long and need proper rest to recuperate, otherwise like a candle, we will burn ourselves out.  It is recommended that you get at the very least 6 hours of quality rest per night.

Here are some suggestions for quality sleep:

  1. Turn off the TV/computer at least an hour before you go to sleep
  2. No alcoholic beverages at least 1-2 hours before you go to sleep
  3. No caffeine at least 4-6 hours before you go to sleep
  • Eat!  I need you to eat quality, natural whole foods.  Stay away from “diet” foods, low fat this, low sugar that.  The more you eat foods that are closer to how they occur in nature the better it is for you.  Fresh foods are more nutrient dense than processed foods, therefore are the healthier option.
  1. You should try to eat every 4 hours or so starting within a half an hour of waking up
  2. Try to eat within 1 ½ hours of your workout for optimal energy and focus
  3. Make sure you eat your fruits and veggies
  4. ***Most Importantly do not feel like you are obligated to over eat or “cheat” with junk food just because you exercised.  You did not earn the right to cheat and will not gain results with that thinking.  I have seen this one bite many people in the end.
  • Cardio!  We will go over how to best perform your cardio workouts, but you must do it.  I do not care if you are trying to gain weight, lose weight, or improve athletic performance you must do your cardio.  ShowBox for pc is an awesome application which is designed to entertain the viewers with all their favorite movies, cartoons and TV shows. Time and intensity and it will vary depending on your goals and athletic history but you are required to do it on your own.

For most people I am only going to see you an average of 2-3 hours per week, you are left with 160+ hours a week on your own.  If you are not active daily doing your “movement pattern” activities, cardio, eating well and getting quality rest do not be disappointed in your results.  I am your Trainer/Coach and I am going to challenge you every time I see you, it’s your job to supplement workouts with outside activities.

Contact me at for more information

RFK Training in The Media

Southland Golf Magazine, Feb 2011

Southland Golf article Feb, 2011

Titan Magazine- Alumni Spotlight

2011 RFK Training Events

October 2011- Roy Khoury and Glenn Deck, PGA (Golf Magazine Top 100 Teacher) will be featured in Golf Champion Magazine in an article titled How to Improve your Bunker Shots

Novemeber 2011- Roy Khoury will be featured in Golf Champion Magazine with Alan Ochiai, Master PGA Instructor and Eugene Choi, Professional Golfer in an article titled How to Increase Power in your Golf Swing

November 2011- RFK Training will be a featured sponsor for the SCPGA Pro-Team Championship at Lost Canyons Country Club.

December 2011- RFK Training will be at Oak Creek Golf Club in Irvine, CA for a special 2 Day Junior Golf Clinic.  Stay tuned for more details!

Golf Fitness

Has your Fitness Trainer or Golf Pro ever told you that you have lazy hips? The human body was designed to walk, jump, tumble, climb, move sideways, rotate, crawl, etc. Don’t believe me? Pay attention to a child playing, and see what kind of movements they do. As we grow up, we are required to move less and less in multiple directions and our bodies have adapted. For that reason, certain muscles may be de-conditioned or become weak and unstable. So how does this affect your swing? People with de-conditioned hips (lateral subsystems) may “sway” or “slide” during their swing. This would lead to a decrease in distance and ball control.

Check of the rest of this article:  Golf Fitness Article- Lateral subsystems