Training & Nutrition Blog

Turmeric Zucchini Soup

Need an idea as to what you are going to eat for lunch/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. Turmeric Zucchini Soup Ingredients: 1 tablespoon coconut oil 1 large brown onion, diced ½ teaspoon sea salt 2 medium zucchini (about 500 g / 1 lb), diced into cubes 3 cloves garlic, diced 2 teaspoons turmeric powder 1 teaspoon mild curry powder ¼ teaspoon white pepper (black is also okay) 1 cup vegetable stock (or water with ½ vegetable stock cube) 1 cup coconut milk Juice of ½ small lime (about 2 tablespoons) Directions: Heat the coconut oil in a medium saucepan over medium heat. Add the onion and sauté for 4-5 minutes, stirring a few times, until softened and golden. Add salt, zucchini and garlic and stir through the onion. Then add the turmeric, curry powder and pepper and stir through a few times to release the aromas. Then add the stock, coconut milk and fish sauce and stir through. Bring to boil, then turn the heat down to low. Cook for 10 minutes, simmering and covered with a lid. Finally, add the juice of ½ lime and stir through. …Enjoy! Any questions just hit me up with a comment below. Ryan... read more

Simple Apple Meatball Recipe

Would you like a little help with what you are going to eat for 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. Simple Apple Meatball Recipe Ingredients: Approx. 1 1/4 pounds ground turkey or beef 1 cup of applesauce (unsweetened) 1/4 cup almond or coconut flour 1/2 cup ground flaxseed 1/2 tbsp salt 1/2 tsp. cinnamon Directions: Throw about 2 or 3 roughly chopped apples in a crockpot, and let cook for about 2 to 3 hours on high, or until the are completely soft. Let cool. Remove peels if desired, mash with a fork and set 1 cup aside for the recipe. You can also use store bought applesauce, but the taste will be much richer and more prominent if you make your own. Preheat oven to 350 degrees. Place ground meat in a mixing bowl, add apples, flaxseed, almond flour, salt, and cinnamon, and mix until all ingredients are thoroughly combined. Form mixture into about 1.5 inch meatballs and place on a greased baking sheet or in muffin tins to bake. Place in the oven for about 30 minutes or until the outer edges start to bronze. …Now you have NO excuses. Get busy working on that lunch or dinner plan ASAP. Committed to YOUR fat loss success, Ryan... read more

9 Reasons to Use Epsom Salt

I saw this article from my good friends at TheAlternativeDaily, a leading online alternative health publisher, and wanted to share it with you… 9 Reasons to Use Epsom Salt by http://TheAlternativeDaily.com Epsom salt is a mineral compound comprised of magnesium and sulfate, and gets its named from a saline spring at Epsom in Surrey, England. Epsom salt has been used for centuries as a natural remedy for a number of ailments and also has many beauty, gardening and household uses. Both magnesium and sulfate are readily absorbed into the skin which makes the health benefits readily accessible. Over 325 enzymes in the body are regulated by magnesium which also helps reduce inflammation, alleviates hardening of the arteries and improves muscle and nerve function. Sulfates improve the rate at which nutrients are absorbed and help to flush out toxins. Here are just a few of the many wonderful benefits of Epsom salts we uncovered: Ease Stress If you are stressed, you may be deficient in magnesium and you may have elevated adrenaline. When Epsom salt is dissolved in warm water it is absorbed through the skin and can naturally replenish lost magnesium. This magnesium helps the body produce serotonin, which is a mood elevating chemical in the brain. Magnesium also increases energy and stamina by encouraging the production of ATP – the energy powerhouse of the cell. Bathing in Epsom salt three times a week can help increase your energy, improve your mood and reduce the negative impacts of elevated adrenaline. Use 2 cups of Epsom salt in each full bath. Eliminate Toxins The sulphates in Epsom salt draw heavy... read more

The 4 BEST Foods To Eat Before Bed

You may have heard that eating before bed is a big-time “no no” for those looking to lose weight. In fact, you’ve probably even heard that eating late at night will undoubtedly cause you to GAIN weight…even worse! Well, there’s good news, and that good news is that not every food that you eat past 7PM will be automatically deposited to your butt, thighs, and love handles. In fact, there are certain foods that you can eat as a late-night snack that can actually INCREASE your fat loss results! The key is knowing which foods to eat, and which to avoid, as the evening progresses. Here’s a good rule of thumb: Avoid carbs before bed in favor of slow-digesting high-quality protein. Carbohydrate consumption causes significant rise in the storage hormone insulin, which also puts the breaks on fat-burning. That’s a recipe for disaster in the late evening hours as your metabolism is winding down, but fortunately, slow-digesting protein isn’t. Instead, slow digesting proteins provide your body with a steady flow of amino acids throughout the night to help you recover from exercise and maintain your calorie-burning lean muscle as you lose fat. Here are some of the top pre-bedtime choices: 1. White Meat Animal Protein (not red meat or fish) – White meat protein sources such as chicken and turkey are great pre-bed meal choices because they digest slowly and have a very low insulin release. These sources also promote the release of another hormone, glucagon, that assists the body with breaking down stored carbs and fat within your body to be burned for energy…a double win! Red meat... 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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