Training & Nutrition Blog

Turkey Meatballs with Apples & Savory Herb Recipe

Need an idea as to what you are going to eat for breakfast or lunch 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. Turkey Meatballs with Apples & Savory Herb Recipe Ingredients: 1.25 lbs ground turkey, 85-94% lean (not too lean) 1 medium apple, peeled and shredded/grated 1 egg 2 tbsp almond flour 1 Tbsp fresh rosemary, finely chopped 1 Tbsp fresh thyme, finely chopped ½ Tbsp fresh sage leaves, finely chopped ½ tsp fine grain sea salt black pepper, to taste 1 tbsp coconut oil for frying Directions: Preheat your oven to 400 degrees and have a large oven proof skillet ready to cook the meatballs. In a large mixing bowl, combine all the ingredients and mix with your hands to evenly distribute, but don’t overwork the meat. Preheat your oven proof skillet over med-hi heat and add the coconut oil. Form the turkey mixture into 13-14 meatballs and add to the hot skillet. Allow them to brown on all sides, turning as needed, for 5 minutes. After the meatballs are browned, transfer the skillet to the preheated oven and bake for 8-10 more minutes until juices run clear and they’re cooked through. Remove from oven, and serve with your favorite veggies noodles or potatoes, with more fresh herbs for garnish. …Enjoy! Any questions just hit me up with a comment below.... read more

The WORST Cardio Exercise Is?…

It’s the elliptical machine! According to a study by the University of California at San Francisco’s Human Performance Center, cardio machines OVERESTIMATE calorie-burn by shocking amounts… The treadmill was bad … overestimating calories burned by 13% The stationary bike was okay … overestimating calories burned by 7% But the elliptical was the worst. It overestimated calories burned by 42%! Fortunately, there is a MUCH better way to train for fat loss… According to a study presented at the prestigious American College of Sports Medicine, scientists found that short duration, high intensity “bursts” allow you to burn more calories and create the coveted after burn effect. Officially it’s known as EPOC – Excess Post-exercise Oxygen Consumption If you don’t know about the after burn effect, it’s basically the MAGIC behind short duration, high intensity “burst” training that allows you to lose more weight even though you exercise less. With this style of training you maximize the amount of calories burned and the use of body fat as fuel AFTER your workout ends (in some cases up to 38 hours after your workout is over!). So get off those damn cardio pieces and jump on board with short duration, high intensity bursting style workouts. Here’s a couple to get you started: Metabolic Workout #1… Metabolic Workout #2… Ok, now you have NO excuses! Committed to YOUR fat loss success, Ryan... read more

Salt & Pepper Shrimp Recipe

Would you like a little help with what you are going to eat for 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. Salt and Pepper Shrimp Ingredients: 1 lb shrimp, peeled and deveined 1 tbsp olive oil ¼ cup garlic, diced 2 tsp celtic sea salt 2 tsp fresh ground black pepper Directions: Heat a large nonstick pan on medium high heat until hot (but not smoking). Add oil to pan, heat until shimmery (about 30 seconds). Add shrimp, stir. Add garlic, salt and pepper. Toss shrimp until just white all over. Do not overcook. Serve with salad, veggies …Now you have NO excuses. Get busy working on that dinner plan ASAP. Committed to YOUR fat loss success,... read more

Barefoot Basics: How to Regain Your Footing

Today I thought I would break the norm from our typical Fitness/Nutrition Email Newsletter, and bring you something “outside the box”. So here’s a little something about your feet : ) from a training colleague of mine… Barefoot Basics: How to Regain Your Footing Steve Gangemi, MovNat Coach Natural movement means your body is moving without any alteration from its normal state or function. It also means your body is experiencing full sensory feedback from your surroundings, which is hopefully a natural environment. Do you think you’re moving as well with shoes on as you could be without them? You’re most likely not. Furthermore, if you think you’re moving even somewhat normally with orthotics or some silly arch supports, then you’re really deceiving yourself. Move Naturally Barefoot Most humans have essentially lost their ability to support themselves without secondary support, either because of poorly developed biomechanics or underlying health problems. Walking or running barefoot is an ideal way to improve your proprioception (sense of position) and kinesthetic sense (the feedback your nervous system receives from your feet). Natural, unaltered motions of the human body provide optimal neurological input resulting in optimal biomechanical output. That’s just a fancy way of saying, “The better you allow your body to move, the better it will let you move.” Natural movement starts with removing anything unnatural between your feet and the ground. Bare Your Foot You may not wish to go barefoot, but you should be able to. If you’ve been wearing traditional shoes for some time, you will need to gradually transition into barefoot, but a healthy person can achieve this feat.... 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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