Training & Nutrition Blog

3 Reasons Why We DO NOT Do “Cardio”

Here’s 3 shocking facts that reveal exactly why we DO NOT do long, slow, boring cardio (i.e. treadmills, ellipticals, stationary bikes, etc) in my training program… FACT 1 Cardio Makes You Gain Fat Around Your Belly, Thighs, Hips, and Legs According to a study in the European Journal of Applied Physiology, people who performed intense cardio suffered from decreased T3 hormone production. (Eur J Appl Physiol. 2003 Jan; 88(4-5):480-4.) T3 is the hormone produced by your thyroid to burn fat. When you do cardio, your body reacts to the stress by suppressing this fat burning hormone. This means your body starts gaining fat immediately. Why? Because your body needs the fat to function. But it gets worse… Doing cardio also puts massive amounts of stress on your body. According to a 2011 study in the scientific journal Psychoneuroendocrinology, cardio increases the stress hormone cortisol. (Skoluda, N., Dettenborn, L., et al. Elevated Hair Cortisol Concentrations in Endurance Athletes. Psychoneuroendocrinology. September 2011.) Cortisol is associated with heart disease, cancer and visceral belly fat. That’s the kind of fat that hangs around your waist and gives you that disgusting pear shape. Even worse, you always end up eating more fat-gaining calories AFTER you work out which means that you gain more and more weight. A 2008 study in the International Journal of Obesity found that, after cardio exercise, the subjects end up eating 100 calories more than they just burned off. (Sonneville, K.R., et al. (2008) International Journal of Obesity. 32, S19-S27.) FACT 2 Cardio DAMAGES Your Heart, Joints, and Back Dr. Kenneth Cooper, the founder of aerobics, recently admitted that he... read more

Hack Your Hormones & Fix Your Sleep

Many people know about cortisol which peaks in the morning to wake us and then dwindles as the day progresses. Melatonin on the other hand wanes in the morning and creeps back up to its peak in the evening allowing us to go to sleep. Both ideally and theoretically. Melatonin and cortisol are not the only peaks and valleys in the system but without getting them back in step you won’t be able to correct other hormonal imbalances. Experts put cortisol dysregulation at 92% of the population. We don’t live in a primal world. Some people never see the sun, let alone feel it on their skin. We can do anything we want whenever we want. We aren’t active throughout the day, but instead exercise in spurts. 90 cents of every dollar we spend on food is thrown away on processed garbage which dismantles our internal clocks through blood sugar spikes, insulin surges, and food sensitives/allergies. Most of our lives are not ideal, and thus theoretically most Americans do not have intact circadian rhythms (internal clocks) causing some sort of “Adrenal Fatigue”. For most people, adrenal burnout or fatigue is likely brain based. The adrenal glands are just hormone factories doing what they are told to do. To fix the problem you have to change the message to and from the brain. Ultimately you have to change the message to the brain by breaking the stress response and telling the body there is not a charging animal and a five alarm fire around every street corner. This again is highly individual and you have to figure out what your... read more

Fast Workout (check it out)

Don’t think you have time for a workout today? Well, here’s a 5 minute workout you can knock out first thing this morning right before breakfast and/or work. This way you have NO excuses to skip your workout later on today. Check it out… 5 Minute Fat Loss Workout: 1.) Warm-up with some mobility drills. You can use these…   2.) KB/DB Squat Clean & Jerk – 5 Reps 3.) After you complete the 5 reps, keep the bells overhead and walk the length of your hallway, basement or part of your gym and back. 4.) Start back with the 5 reps of the squat clean & jerk followed by the overhead farmer’s walk. 5.) Repeat that sequence for a total of 5 minutes So NO more excuses, give this fast, effective, fat burning workout a try TODAY. Committed to YOUR fat loss success, Ryan... read more

Orange Glazed Salmon Recipe

Would you like a little help with what you are going to eat for dinner 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. Orange Glazed Salmon Recipe Ingredients: 4 wild salmon fillets, skin-on Juice and zest of 1 orange 2 tsp. raw honey (optional) 2 tsp. Dijon mustard 2 garlic cloves, minced Sea salt and freshly ground black pepper Directions: Preheat oven to 400 F. In a bowl, whisk together orange juice and zest, maple syrup, mustard, garlic, and season to taste with salt and pepper. Place salmon on baking dish skin side down, and brush the salmon with the orange mixture. Bake the salmon in the oven for 12 to 15 minutes, or until salmon easily flakes with a fork. …Now you have NO excuses. Get busy working on that dinner 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.

Longterm Client

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