Training & Nutrition Blog

Barefoot Basics: How to Regain Your Footing

Today I thought I would break the norm from our typical Fitness/Nutrition Email Newsletter, and bring you something “outside the box”. So here’s a little something about your feet : ) from a training colleague of mine… Barefoot Basics: How to Regain Your Footing Steve Gangemi, MovNat Coach Natural movement means your body is moving without any alteration from its normal state or function. It also means your body is experiencing full sensory feedback from your surroundings, which is hopefully a natural environment. Do you think you’re moving as well with shoes on as you could be without them? You’re most likely not. Furthermore, if you think you’re moving even somewhat normally with orthotics or some silly arch supports, then you’re really deceiving yourself. Move Naturally Barefoot Most humans have essentially lost their ability to support themselves without secondary support, either because of poorly developed biomechanics or underlying health problems. Walking or running barefoot is an ideal way to improve your proprioception (sense of position) and kinesthetic sense (the feedback your nervous system receives from your feet). Natural, unaltered motions of the human body provide optimal neurological input resulting in optimal biomechanical output. That’s just a fancy way of saying, “The better you allow your body to move, the better it will let you move.” Natural movement starts with removing anything unnatural between your feet and the ground. Bare Your Foot You may not wish to go barefoot, but you should be able to. If you’ve been wearing traditional shoes for some time, you will need to gradually transition into barefoot, but a healthy person can achieve this feat.... read more

5 Healthy Snacks Ruining Your Diet

Most people have read that snacking is good for your metabolism. But… …if you eat these 5 snack food disasters, you will actually gain weight and get a bigger belly. Worse, you’ll mess up your fat burning hormones so that it makes it harder to lose fat. Today you’re going to discover the shocking truth about 5 so-called “healthy” snack foods that are wrecking your diet and keeping you fat. We’ll also show you the perfect guilt-free snacks to use instead. #1 – The Addictive Snack Our first snack is delicious and addictive. But did you know that a single cup of your favorite trail mix filled with salty peanuts, chocolate, dried fruit, and oats could deliver a super fattening wallop of over 700 calories? It would take you over an hour of extreme hiking to burn that off. And that’s IF you could limit your snacking to ONE cup. Worse, store-bought brands add in sneaky extra calories from added sugar, increasing your insulin levels and shutting off your fat burning hormones. Swap this out immediately and swap in a high-protein version instead: Mix one ounce of almonds or cashews with three tablespoons of cacao nibs and three tablespoons of coconut flakes. The healthy fats, fiber, and protein from these three all-natural ingredients will fire up your fat burning metabolism and keep you full between meals for hours. Plus, your hands won’t be sticky and gross from the added sugar and trans-fats found in traditional trail mix. #2 – The Diet Fraud For years you’ve been told that cereal is part of a complete breakfast and a great snack.... read more

Egg “Salad” Recipe

Need an idea as to what you are going to eat for lunch today or tomorrow? No problem, here’s a simple & healthy recipe just for you. : ) FYI: This recipe may have to be adjusted according to how many people you are cooking for. Egg “Salad” Recipe Ingredients: 4 organic/pastured eggs 1 avocado Juice of a ¼ lemon 1 garlic clove, crushed 1 tbsp dijon mustard Sprinkle of turmeric powder Salt and pepper to taste Directions: Hard boil your eggs – usually about 10 minutes for me. Rinse under cold water and peel the shells off. In a mixing bowl, mash the eggs. Add the avocado and mash up both together. You could also do this in a food processor or with a mixer/blender; I prefer a chunkier egg salad myself. Add remaining ingredients and mix all together with a spoon. Feel free to add chopped onions, other herbs/spices, or whatever you might typically put in your egg salad! Enjoy on cucumber slices, or in a lettuce or collard green wrap. …Enjoy! Any questions just hit me up with a comment below. Ryan... read more

Monster Salad Recipe

Would you like a little help with what you are going to eat for lunch today or tomorrow? Well, I found a recipe just for you. : ) So here you go… FYI: This recipe may have to be adjusted according to how many people you are cooking for. Monster Salad Recipe Ingredients: Kale Spinach Romaine lettuce Broccoli florets Grape tomatoes Cucumber, sliced Carrot, shaved Red onion Yellow bell pepper Blue berries Walnuts Directions: Coarsely cut the kale, spinach, and romaine. This will help mix the greens together and cut them down to pieces that have a better chance of fitting in your mouth. Add the greens to a large bowl as the base of the salad. Add the remaining ingredients in quantities that fit your personal taste. Consider adding grilled chicken or steak and homemade salad dressing. …Now you have NO excuses. Get busy working on that lunch plan ASAP. Committed to YOUR fat loss success, Ryan... read more

Lost 20 lbs and 3 sizes in my waist!

I’ve been using your workouts and nutrition guidelines for 2 months, it’s helped me lose 20 lbs and drop 3 sizes in my waist. The exercise demonstrations are great and very easy to follow. HUGE thank you Ryan and keep the coaching coming!

Steve R. -- Professional Cincinnati, OH

I love this program!
Hi Ryan – This online training is great! I love your workouts – wish I lived in OH to train with you personally but this is the next best thing – You Rock! I also wanted to tell you that the exercise demos are pretty cool…animated versions of you! Thanks again

—Kelly W. -- Stay at home mom Pittsburgh, PA

Hey Ryan, I have been on your program for about 4-5 solid weeks. In that time I have dropped almost 15 pounds! I cannot believe the results and it doesn’t take up too much of my time. I used to workout 5 days minimum for over an hour each time and I felt rundown. Plus, I wasn’t seeing the results I wanted

Mark S. -- Construction Worker from Panama City, FL

Just wanted to give unsolicited feedback. The way we are training right now…I love! I have seen more results with this than I ever have. Thank you!! Just thought I’d share. Have a great day and I’ll see you in the morning.

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