Training & Nutrition Blog

Curried Cashew 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. Curried Cashew Recipe Ingredients: 2 Tablespoons curry powder 1 Tablespoon Celtic sea salt, or add to taste 1 Teaspoon honey 2 Tablespoons water 1 Teaspoon olive oil 3 cups cashews, whole or pieces (12 ounces) Directions: Preheat the oven to 250F and line a baking sheet with parchment paper. Mix together the first five ingredients and toss with the cashews. Spread the nuts in an even layer and roast for 35-40 minutes. Transfer to an airtight container. …Now you have NO excuses. Get busy working on that recipe ASAP. Committed to YOUR fat loss success,... read more

15 Training & Eating Tips For Fat Loss

Looking to burn fat and develop that lean body you’ve always wanted? Well, here’s 15 tips to do just that : ) None of these techniques or tips work alone, but by combining as many of them together as possible, it will GREATLY enhance the development of that lean body. Not to mention faster then ever. So here we go 9 Training Tips For Fat Loss… 1.) Perform 3 total body, metabolic workouts per week. 2.) Focus on multiple joint/compound movements. No single joint exercises and/or isolating individual muscles. Train like an athlete not a bodybuilder. It’s actually UN-NATURAL to train like a bodybuilder. 3.) Warm-up actively/dynamically before each session (10-12 min). NO walking on the treadmill for 10 minutes. You must prepare your body for the workout ahead. NO static stretching either (bending over & touching your toes). This DOES NOT prepare you for a workout. It actually does the opposite. 4.) Perform circuits/supersets/bursting throughout your resistance training workouts. 5.) You MUST have an even stimulus/balance in your routines. For example, if you do 2 pushing exercises you MUST do 2 pulling exercises. DON’T just train your “what you see in the mirror muscles” or you’ll end up with muscular imbalances and possible injury. 6.) Do a 3-5 minute metabolic finisher or “after-burner” at the end of your resistance workout to enhance fat burning. It will give you that post-workout “after burn”. 7.) Change your training stimulus often. Change weight, reps, sets, perform movements for time, etc. Anything to keep your body guessing. 8.) Use different modalities (tools) throughout your workouts – dumbbells, stability balls, resistance bands, kettlebells,... read more

Sourdough Bread vs White vs Wheat

Check out this article from a couple of my colleagues in the nutrition world regarding the different breads… THIS Type Of Bread Is Easiest To Digest And Better For Blood Sugar Than Most Breads by Cat Ebeling & Mike Geary co-authors of the best-sellers: The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix 3 Reasons THIS Kind of Bread is Healthier to Eat Bread gets a lot of bashing these days, especially in light of ‘low-carb’ or Paleo diets. And there is good reason for it—bread (even whole grain bread) contains gluten, and can contribute to inflammation in the body–especially the gut, and even the healthier ‘whole grain’ versions of bread can increase the blood sugar levels dramatically… In fact, some blood sugar tests have shown that 2 slices of “whole wheat” bread can spike blood sugar as high as an equivalent amount of calories of pure table sugar. Gluten free bread can often be just as bad or worse, with its highly refined grains and starches. However, one particular type of bread is far healthier and easier to digest and it’s been around for centuries… Sourdough bread is made in an entirely different way than commercially prepared breads and gluten free breads. Sourdough is a fermented bread, and the fermentation process makes it easier to digest and less likely to spike blood sugar levels, while also making the gluten in sourdough bread easier to digest than standard white, wheat, or multigrain breads. Sourdough bread is actually one of the oldest ways of baking bread, and is thought to to have been prepared... read more

How To Make Sourdough Bread

How To Make Sourdough Bread (Makes 2 loaves) Ingredients For the leaven: 1 tablespoon active sourdough starter 75 grams (1/2 cup) all-purpose flour or bread flour 75 grams (1/3 cup) water For the dough: 1 tablespoon salt 525 grams (2 1/2 cups) water 700 grams (5 1/2 cups) all-purpose flour or bread flour Equipment: Small mixing bowl Large mixing bowl Plastic wrap or other covering for the bowls Spatula Pastry scraper Bread proofing baskets, colanders, or mixing bowls Dutch ovens or large heavy-bottomed pots with lids Lame, sharp knife, or serrated knife Directions: Make sure your sourdough culture is active: If your sourdough has been in the fridge, take it out 2 to 3 days before you plan to bake. Feed it daily to make sure it’s strong and very active before you make the bread. Make the leaven (overnight): The night before you plan to make the dough, combine a tablespoon of active sourdough culture with the flour and water for the leaven. Mix thoroughly to form a thick batter. Cover and let stand at room temperature overnight, for about 12 hours. Test that the leaven is ready: Generally, if the surface of the leaven is very bubbly, it’s ready to be used. To double check, drop a small spoonful of the leaven in a cup of water; if the leaven floats, it’s ready. Dissolve the salt: Combine the salt and 50 grams (about 1/4 cup) of the water for the dough in a small bowl. Set aside, stirring every so often to make sure the salt dissolves. Mix the leaven and water: Combine the leaven and the... 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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