Training & Nutrition Blog

The TRUTH About Whey Protein

A Washington State University research study was conducted that looked at a group who drank a daily shake with whey protein for 6 weeks. What they found was that the participants dropped their blood pressure by 8 points. Susan Fleugel the lead study author believes what is happening here is that the whey protein may be improving the function of the blood vessel linings so they better regulate blood pressure. If you don’t already consume a protein shake then you may want to start : ) Here is a list of other benefits that whey protein may provide… 1. Increase the Thermic Effect of Food: Your body may burn potentially up to 30% of the protein calories you consume just to digest that protein. Compare that to only 3-7% of the carbs you eat and digest. This can be significant when you are trying to lose weight and increase your metabolism to burn more calories. 2. Sparing of muscle protein loss: When dieting or even being a couch potato it is easy for the body to shed lean muscle because it is this muscle tissue that costs us energy. So why not get rid of it so we don’t have to worry about feeding it. That is what the body is thinking to preserve itself. Well, your body is wrong because this is what leads to more fat storage. We need to preserve that lean muscle so that it continues to burn calories for us and helps to keep us lean. Short term studies have reported that whey protein consumption helps with keeping this lean muscle. 3. Improved glycemic... read more

Pizza Egg Muffin Recipe

Would you like a little help with what you are going to eat for breakfast, lunch or 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. Pizza Egg Muffin Recipe Ingredients: 8 oz sliced mushrooms 2 tsp coconut oil 1 cup chopped cooked broccoli 1/4 cup sliced black olives 8 large eggs 2 tbsp coconut milk 1 tbsp Italian seasoning 1/2 tsp sea salt 1/4 tsp black pepper Directions: Preheat the oven to 350F. Line a 12-cup muffin tray with liners and grease them. I use silicone liners like these and grease them lightly with coconut oil. Set aside. In a medium skillet over medium-high heat, melt the coconut oil. Add the mushrooms, cooking and stirring until the moisture is drawn out and the mushrooms begin to brown slightly, about 8 minutes. Turn off the heat and add the broccoli and black olives. Stir to combine. In a large bowl, beat the eggs with the coconut milk, pizza seasoning, salt and pepper. Spoon the veggie mixture evenly into the muffin liners. They should be about ⅔ full. Now, pour the egg mixture evenly into the muffin liners until it’s about ¾ full. Bake the egg muffins for 20 to 25 minutes or until a toothpick inserted into the middle comes out cleanly. …Now you have NO excuses. Get busy working on that breakfast, lunch OR dinner plan ASAP. Committed to YOUR fat loss success,... read more

Top 5 Healthiest Condiments…

So, what are the top 5 healthiest condiments? Below are 5 picks for the healthiest condiments for a lean healthy body. Sure, there might be a few others not on this list that are also healthy, but these are considered the top 5: 1. Mustard That’s right… mustard is absolutely one of the healthiest condiments! First, it has no added sugar. Also, mustard seed itself is a source of powerful antioxidants. In addition to the antioxidants in the mustard seed, most yellow mustards also contain turmeric (one of the healthiest anti-cancer spices) and paprika, which both contain powerful antioxidants as well. 2. Guacamole I know, I know… when do I ever stop talking about avocados and guacamole. Sorry, it’s one of my favorite foods, and I eat avocados or guac just about every single day. At this point, I don’t think I need to explain why Gauc is healthy, as I think everybody knows this by now… but a quick recap: lots of healthy fats (that satisfy your appetite and regulate hormone balance), lots of fiber and plenty of vitamins, minerals and antioxidants. And creamy guac just makes anything taste better! You can put it on eggs, on burgers, on chicken or fish, or just eat it with veggie sticks. If you buy pre-made guac from the store, just be sure to check the ingredients and make sure it doesn’t have added trans fats or other artificial ingredients. But it’s so simple and fast to make fresh guac, I don’t know why anybody would buy pre-made guac. 3. Salsa Although ketchup is on the unhealthy list due to the... read more

More Shocking Research Regarding Traditional “Cardio”

Last week I sent you a newsletter regarding the #1 Training Myth to AVOID…Long, slow, traditional “cardio”. Well, I just received this email from fitness & nutrition expert Josh Bezoni (BioTRUST Nutrition) regarding the #1 WORST workout. Check out what he had to say about cardio… The #1 WORST Workout of the Year by Josh Bezoni That’s right, long, slow cardio is officially the WORST workout of the year. Why? Well first, it’s boring. I mean, who actually enjoys sitting on an exercise bike or running on a treadmill for 45 minutes? Not many people. But much more important than that, it fails to produce fat loss RESULTS. Are there health benefits? Sure. But you can get those same health benefits (and more) with much shorter, much more exciting, and invigorating workouts. More on that in a minute… But first, here’s what research has to say about cardio: Utter AC, et al.  Influence of diet and/or exercise on body composition and cardiorespiratory fitness in obese women. Int J Sport Nutr. 1998 Sep;8(3):213-22. In this 3 month study, women did 45 minutes of cardio a day, 5 days a week, and lost no more weight than those who dieted alone!  Seems like a royal waste of time to me! But perhaps this one study was a fluke? Nope! Redman et al. Effect of calorie restriction with or without exercise on body composition and fat distribution. J Clin Endocrinol Metab. 2007 Jan 2. In this study, subjects did 50 minutes of cardio, 5 days a week, and once again lost no more weight than those who dieted alone! Well, maybe if they increase it to a full HOUR of cardio a day, SIX days a week,... 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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