Training & Nutrition Blog

Sweet Potato Muffin Recipe

Need an idea as to what you are going to eat for breakfast 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. Sweet Potato Muffin Recipe 3/4 cup mashed sweet potato 1/2 cup shredded carrot 1/2 cup grated apple 1/2 cup shredded coconut 1/2 cup raisins 1/4 cup chopped dried figs 1/2 cup chopped walnuts 3/4 cup almond flour 1/8 cup maple syrup (or honey) 1 tsp cinnamon 1/8 tsp nutmeg 1 tsp. baking powder 2 eggs Directions: Preheat oven to 350 F (175 C). Mix everything together in one large bowl. Grease muffin tin with coconut oil or use paper liners. Divide batter into 9 muffin tins. Bake for about 30-35 minutes, until muffin is cooked through and the top is golden. Remove from oven and let stand for 10 minutes. Remove muffins and let cool on a baking rack. Store in an airtight container, I would probably keep these in the fridge since there is no fat to preserve them. …Enjoy! Any questions just hit me up with a comment below.... read more

5 Quick Tips For Killing Your Holiday Stress

I recently came across a report that was a bit surprising… This report, from the American Psychological Association, showed that some people experience an increased amount of stress from the holiday season. To me this is surprising because you’d think that during such a time of celebration, family, and vacation that the holiday season would bring about LESS stress. However, for some people, it has shown to be the opposite… some of you may experience more stress. Because as you may already know, stress is not only bad for your health, it can be a big damper on your happiness, something we all should aim for more of. There are many factors that can lead to more stress if not dealt with properly: – Expectations you have for yourself or from other family members – Big Holiday (and sometimes unfriendly) Crowds in the shopping malls – Travel in and of itself – AND Having to spend time with people who you’d rather avoid (yes,sometimes even family members may be best avoided if they don’t bring happiness into your life) And because of these situations, you may find yourself sleep deprived, anxious, and wanting a break from it all! Other symptoms of being stressed out can be: – feeling tired all the time – dizziness and headaches – and EVEN Depression So, here are 5 simple ways to keep yourself stress free this holiday season: 1.) Put Yourself In A Relaxed State Listen to some relaxing music. Now I normally would say take up to an hour out of your day and dedicate it to you and only you. This... read more

The Top 12 Food RULES

If you want to be lean and truly healthy, obviously you NEED to think differently than the average person who eats the “SEE-food diet” where they eat without thinking. There needs to be some simple rules to follow if you want to successfully navigate the current food landscape out there where so many foods are making you fat and sick. So let’s get into the details of the top 12 food rules: Food Rule #1 Carbohydrates don’t need to be eliminated… they are not inherently “bad” in reasonable quantities. But grains and processed sugars in particular should be minimized. So to make things simple, you will be leaner and healthier if you get most of your carbohydrates from fruits and vegetables instead of grains and processed sugar. The biggest problem with grains, aside from the abuse to your blood sugar regulation system (pancreas and insulin sensitivity), is that grains contain a lot of anti-nutrients which prevent your body from absorbing some minerals, as well as gluten and other substances that cause chronic gut inflammation. Potatoes, sweet potatoes, and other tubers have less problems in terms of digestive system inflammation than grains do. What do I personally do? Well, I avoid grains as much as possible, except on 1 cheat meal per week. That will always be a meal dining out, so that we’re never tempted with breads and cereals in my house. I eat whole fruits (never juice) post workout only, veggies daily and might have a sweet potato once or twice a week. Food Rule #2 Focus on quality protein sources such as wild game, wild fish and... read more

One Soda a Day Can Age You Five Years

I have another great article from The Alternative Daily. Check it out… One Soda a Day Can Age You Five Years by Are you STILL drinking soda? If not, kudos! If so, even just one in the afternoon, you may wish to take a second look at all of the research. In the past several years, soda has been strongly linked to obesity, type 2 diabetes, metabolic syndrome, heart disease, tooth decay and certain cancers. If that’s not enough to convince you, a new study performed at the University of California, San Francisco, has linked drinking just 20 ounces of soda per day to aging nearly 5 years. According to Elissa Epel, one of the study’s authors, “regular consumption of sugar-sweetened sodas might influence disease development, not only by straining the body’s metabolic control of sugars, but also through accelerated cellular aging of tissues.” To arrive at this conclusion, researchers examined DNA samples from 5,309 volunteers between the ages of 20 to 65. None of the participants had a history of heart disease or diabetes. The diet of the participants was monitored, and their telomeres were measured. Telomeres are proteins located on the ends of chromosomes. They serve to protect the chromosome from damage. When telomeres are long, the cell is able to properly function if there are no other damaging factors. Telomere shortening, on the other hand, is linked to inflammation, oxidative damage and insulin resistance. As we age, our telomeres naturally shorten, and cells stop dividing. Based on the shortening of the telomeres observed in soda-drinkers in this study, the researchers calculated that these individuals were... 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

Fat Loss Training System




FREE Access To 12 of My Fat Blasting Meal Plans and One of My Fat Burning Workouts

Training Like an Athlete!


4080 Fulton Dr NW
Canton, OH 44718

(Directly below Scott Talbot Salon/Spa, entrance/parking in the back)