Training & Nutrition Blog

How to Make Meditation a Daily Habit

One of the best ways to build positive momentum towards a healthier and happier life is to make meditation a daily habit. It only takes a few minutes a day, doesn’t require much effort, and you can do it from your bed right after you wake up. Here are some suggestions for you to kick off more effective meditation… 1.) Start with 10 minutes per day. 10 minutes is all you need to start noticing the positive effects – and it’s a short amount of time, which makes it easier to stick with the habit. 2.) Sit up straight with hands on your lap and both feet on the ground. By sitting up, you’ll be more aware and alert – and avoid dozing off. 3.) Scan your body. Mentally scan your body from head to toe, and observe any tension or discomfort. Then, notice any thoughts that arise, as well as your underlying mood. 4.) Consider your “why”. Pause for around 30 seconds and consider why you’re sitting and meditating. Recognize any expectation or desire you have, breath in, breath out, and just let it go. 5.) Focus on your breath. Simply observe the rising and falling sensation of your breathing. Focus on the quality of each breath – whether each breath is deep or shallow, long or short, fast or slow. Then, silently count your breaths. One as you inhale, two as you exhale, three on the next inhale, and so on, until you get to ten. Then, restart at one. If you notice your attention drift off, calmly bring it back and start silently counting again. Try and... read more

9 Super-Healthy Coconut Concoctions

Here’s a great article from my friends over at the It talks about the healthy and beneficial things you can do with the coconut and all it’s parts. Check it out… 9 Super-Healthy Coconut Concoctions — The Most Versatile Seed on the Planet by A member of the palm family, the coconut tree grows in a wide range of locations along the Equator. Researchers believe that this tree first grew in Southeast Asia, where coconuts were described by Marco Polo as the “Indian Nuts” of Sumatra and India. Because the coconut is so valuable and versatile, it is thought that man himself transported it to many equatorial regions of the world to share its goodness. The coconut is actually a seed – one of the largest seeds in the whole plant world. When it is ripe, the coconut falls from the tree and sprouting begins. Lucky for us, we can enjoy all of the life-promoting goodness found inside of this seed, including the water, meat, milk and oil. On its own, the properties of the coconut are outstanding, but when combined with other ingredients, the potency is off the chart. Here are nine such combinations that are well worth considering. Coconut water Known endearingly as the “fluid of life,” coconut water is the nutrient and mineral rich sap that is found within a coconut. The water is protected by the tough outer shell of the nut and is kept sterile and free from fungus, parasites and bacteria. Rich in natural vitamins, coconut water also contains minerals and trace elements including selenium, iodine, sulfur, zinc, manganese, organic acids,... read more

Gut-Healing Smoothie Recipe

Need an idea as to what you are going to eat for breakfast 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. Gut-Healing Smoothie Recipe Ingredients: 1-2 cups full-fat coconut milk 2 cups kale 2 cups spinach 1/2 avocado 1 frozen bananas, cut into chunks 1 teaspoon freshly grated ginger 1/2 tablespoon chia or flax seeds 1/2 tablespoon bee pollen 1 tablespoon hemp hearts 1 teaspoon raw honey or manuka honey (optional) 2 tablespoons collagen protein or whey protein or hemp protein Directions: Place all ingredients in a blender and blend on high until smooth (about 2–3 minutes). Serve over ice. …Enjoy! Any questions just hit me up with a comment below. Ryan... read more

3 Ingredient “Cracker” Recipe

Need an idea as to what you are going to snack on 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. 3 Ingredient “Cracker” Recipe Ingredients: 1 cup almond flour 1 egg white 1/8 tsp salt Directions: Preheat the oven to 325. Combine all the ingredients until you form a dough. Place dough on a piece of parchment paper and put another piece on top of that roll the dough out to about 1/8 inch thick or thinner if you want really crispy crackers. Remove the top piece of parchment paper and place the bottom piece on a cookie sheet. Score the dough with a pizza cutter into whatever size cracker you prefer. Bake for 8-10 minutes, the thinner the cracker, the less time you bake it for. Keep an eye on it the first time you make them so you don’t over bake them. They should be golden brown. …Enjoy! Any questions just hit me up with a comment below. 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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