Training & Nutrition Blog

Technology Stressing You Out? Do This…

I thought I would share with you an email I just got from one of my fitness/nutrition colleagues, Chris Ashenden, regarding technology overload. I think we all suffer from it. Check it out… Technology Stressing You Out? Do This… What was the first thing you did this morning? Did you anxiously check your smartphone? How about 5 minutes after you woke up? Did you do it again? If you find yourself constantly checking into digital devices to keep “up to date” with the stuff happening in life then you may want to consider detoxing… Digitally that is. I’m talking about what many refer to as a Digital Detox.. And if you’re like most busy people with a demanding life, then you probably need one (I know I need them). So what exactly is a Digital Detox? Simply put: it’s a process to DISCONNECT from the modern technological world around you (smart phones, tablets, computers, or whatever brings in external stimuli via digital means) and RECONNECT with the world around you. Sounds a bit hippie, but bear with me. You see, most of us are in a desperate need of a digital detox without realizing it. However it really isn’t our fault… Well who’s fault is it? Your Brain Drugs Are To Blame Ever find yourself checking or refreshing an email or app even though you just checked it 2 seconds earlier? That’s your brain seeking feel good chemicals… Specifically a chemical called Dopamine, which is strongly correlated with pleasure in the brain. Yes, you are basically getting a nice little “high” from seeing who just liked your last facebook... read more

Misconceptions about the “Paleo Diet”

You may have heard all over the news that the Paleo Diet has been found to be one of THE best methods of achieving all of these benefits compared to any other popular “fad” diets out there. The truth is that the Paleo Diet will NEVER be considered a “fad” because it’s just simply the way that humans evolved to eat over approximately 1.9 million years. And eating in a similar fashion to our ancestors has been proven time and time again to offer amazing health benefits, including prevention of most “diseases of civilization” such as cancer, heart disease, alzheimers and other chronic conditions that are mostly caused by poor diet and lifestyle. One of the biggest misunderstandings about the Paleo Diet is that it’s a meat-eating diet, or a super low-carb diet… This is NOT true! There is NO one single Paleo Diet, as our ancestors from all over the world ate dramatically different diets depending on the climate where they lived, their landscape, accessibility to water bodies and the latitude that they lived. In some cases, a Paleo Diet may be 90% plant foods and 10% animal foods, and in other cases, a Paleo Diet may be 90% animal foods and 10% plant foods… For example, our ancestors that lived near the equator had year-long access to more plant materials such as root vegetables and various fruits, veggies, and nuts. On the other hand, our ancestors that lived at higher latitudes further away from the equator only had access to fruits and vegetables seasonally at one specific time period per year and had larger periods of the... read more

Cast Iron Skillet Chicken Thigh Recipe

Need an idea as to what you are going to eat for dinner 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. Cast Iron Skillet Chicken Thighs Recipe Ingredients: 2 lb bone-in chicken thighs 1 tsp sea salt 1/2 tsp black pepper 1 tsp spice mix of choice, optional 1 tbsp ghee or coconut oil Directions: Preheat the oven to 425ºF. Pat the chicken thighs dry on both sides with paper towel. Sprinkle the skin side with some of the salt and pepper. Flip and sprinkle the meat side with the rest of the salt, pepper, and whatever spice mix you choose. (You don’t have to season the meat if you prefer a more neutral taste.) Place a large cast iron skillet over high medium-high and add the fat. You want the skillet to be really hot so make sure the fat is shimmering. Add the chicken thighs, skin side DOWN, and try to leave some room between them so they don’t touch. Cover with a splatter screen, and sear skin side down for 5-8 minutes. Be patient. Don’t keep poking at the chicken. It’ll release easily from the pan once it’s ready to flip, but you want to make sure the skin is rendered and crispy. Remove the splatter screen. Flip the chicken so the meat side is down. Use a pot holder or kitchen towel to move the skillet right into the oven. Roast the chicken in the oven for 20-30 minutes until... read more

The Four Pillars of Health

Let’s start focusing on the 4 pillars of health that can help you usher in the healthiest lifestyle yet! 1. Commitment To Putting Food Quality First I can’t say it enough – Food Is First. And that means putting food quality ahead of everything else when it comes to eating – aiming for the most nutrient dense (in variety) foods you can get ahold of. 1. Clean Veggies (in variety for optimal nutrient intake… and so you don’t get bored!) 2. Clean Protein Sources 3. And GOOD FATS That also means avoiding foods that will only take away from your health. Now I’ve talked a lot about those foods throughout the year, however I’ll highlight the big ones to watch out for as you start the New Year. Those are: • Highly inflammatory vegetable oils (aka BAD FATS) that are found just about everywhere (more on this in a moment) • Wheat/Gluten – Maybe the biggest Anti-Nutrient around that can wreak havoc on your gut and affect other parts of your health. Just say no to it. • Insulin Spiking sugars… even from supposing innocent fruit juices! The food you put in your body directly influences every aspect of your life: energy and vitality, mental clarity, and your happiness. 2. Commitment to Reducing Inflammation In Your Body It shocks me how wide spread chronic inflammation really is in our society, affecting more than half of the population. Chronic Inflammation from eating foods that we are not designed to eat in quantity can be the real reason for many common health issues like: • Stubborn body fat • Heart problems... 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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