Training & Nutrition Blog

4 Reasons WHY I Train The Way I Do

Today I thought I would break away from the normal workout, exercise, nutrition newsletter, and get into WHY I train the way I do…Get into the “nuts and bolts” of my training program. But NEVER, EVER forget about your nutrition and eating habits. Eating is by far the “king” and exercising is the “queen”. Ok, enough of that, let’s get into it… In my training system we use lots of short duration, high intensity circuits and “bursts” using total body movements and AVOID training individual body parts, isolation exercises and long, slow, boring “cardio”. I try to teach people how to connect to their bodies. How to use the natural systems in our incredibly sophisticated body to enhance how we move, how we perform, and how we feel. Avoiding the bodybuilding trap of becoming slow, tight, inflexible and working through full ranges of motion. So here are 4 reasons why we DO NOT to train like your typical gym member/bodybuilder and why we train more like an athlete to burn body fat, look lean, athletic, shredded, define or however you want to describe it… 1.) The Body Works as One Unit In traditional gym workouts/bodybuilding the body is split into body parts. In everyday life or when competing in a sport the body does not function as separate body parts, but works as a whole. The brain (central nervous system) is designed to select multiple muscle groups at a time NOT isolated parts. Therefore, training individual muscle groups/body parts is actually UN-NATURAL. That’s right, sitting on machines at the YMCA, healthy club, etc., is UN-NATURAL! In addition to that,... read more

Stevia: What It Is, Health Benefits & How to Use It

Not all sweeteners are created equal. There are tons of sugar substitutes competing to make their way into your beverages and food. Near the top of this list is Stevia, an FDA-approved sweetener, that claims to be 100% natural and zero calories. But does the hype live up to the truth? Sugar – we’re all eating way too much of it. Of this, we are mostly indulging in refined sugar added to donuts, candy, and oftentimes, juice. It has become fairly understood that refined sugar is very harmful to both our health and waistlines. As a result, there has been an incredible rise of alternatives to artificial sugar and to low-to-no calorie options. These days, there are many sweeteners on the market that won’t contribute to diabetes or obesity like refined sugar will. Perhaps the most popular of these is stevia. Stevia claims to be “100% natural,” and is a zero calorie sweetener with numerous health benefits. What Is Stevia? But before we get too far ahead of ourselves, we must cover what exactly stevia is. Found in South America, stevia starts out life as a green, leafy plant. Interestingly, in some cultures, it has been around (and used) for centuries. In these cultures, it was mostly used for medicinal purposes. If you were to find stevia out in the wild, you might notice its sweet, very potent flavor. But this is where things get more interesting. The plant found in the wild is very different from the sweetener most of us are using. Though you can buy the whole plant (or crushed leaves), most purchase an extract, either... read more

Eat More Carbs And Burn More Fat??

What??!?! If the conditions are just right, you can in fact, lose fat while increasing your carb intake. However, it’s all you and your circumstances and about how you time it with your training. You see, there are a lot of misconceptions out there when it comes to carbs. “Conventional Wisdom” may tell you that you can’t work out at high intensities without a good supply of carbs beforehand. And this argument makes sense… Because carbs give you energy, especially for certain intense types of exercise. Plus, carbs are traditionally considered to be better absorbed in the morning (when your insulin sensitivity improves) than they are at night. So naturally, you should eat carbs earlier in the day…right? Well, not so fast… This is ONLY the case for those of us who DON’T work out consistently. You see, insulin is the defining factor here (and the wrong levels of it might be keeping you FAT). Here’s how it works… When you eat a carbohydrate rich meal, your blood sugar increases as the carbs are broken down into sugar, releasing glucose into your blood stream, to ensure that blood sugar levels don’t get out of control (this can kill you) insulin is released. Insulin is a key hormone that moves that sugar (AKA glucose) from the blood into the muscles and fat cells for storage. [Note: Without the right levels of insulin, your body can’t fully absorb the nutrients you take in (like carbs, amino acids, and triglycerides). Your cells won’t function like they should. This leads to extreme weakness, abdominal pain, nausea, and irritability.] But once your muscles and... read more

Chocolate Banana Cookie Recipe

Would you like a little help with what you are going to snack on 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. Chocolate Banana Cookies Ingredients: 1 small banana, diced 2 tbsp coconut cream, use the thick part from the top of the can 3 tbsp coconut oil, softened 1 tbsp vanilla extract or essence 1 tsp rice malt syrup or raw honey 3 tbsp raw cacao powder 2 tbsp arrowroot powder or tapioca flour 1/4 cup + 1 tbsp coconut flour 1/2 tsp baking soda Directions: Preheat oven to to 175 °C/347 °F. Place all ingredients in a food processor and blend into a thick batter. Place teaspoon-full dollops of batter on a baking sheet lined oven tray. Wet your fingers slightly and flatten them into pancakes. Bake for 15 minutes at 175 °C/147 °F. Then bring the temp down to 155-160 °C/310-320 °F and bake for 10 more minutes. Then turn the cookies over and bake for another 10 minutes. Turn over again and bake for 5 more minutes. This is a process of cooking and drying them out slightly. Remove and cool completely before storing. Sprinkle with a little extra cacao if you like. …Now you have NO excuses. Get busy working on those healthy snacks 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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