Training & Nutrition Blog

The “Core”

Do you know where your “core” is? Can you answer that question? I personally think there’s a lot of confusion out there about what the “core” actually is. How and when to train this area is also a source of confusion for many people. There is a ton of myths and half truths swirling around regarding this very subject So I thought I would give you my take on the topic… What Is The “Core”? Misconception #1: Most people think of the core as only the superficial ab muscles…the one’s you can see in the mirror. The so-called “6-pack” muscles. Your core is actually the Lumbo-Pelvic-Hip Complex. It is made up of approximately 29 muscles that include: Deep abdominals Obliques Deep spinal musculature Hip flexor group Glutes Misconception #2: The biggest misconception, in my opinion, is that you can only strengthen this area with sit-ups, crunches or leg lifts. This couldn’t be FARTHER from the truth! Sit-ups, crunches, leg lifts, etc can actually do more HARM the good and in my opinion, a waste of time. The core is where the human body’s center of gravity is located and where all movement begins. Proper development of the core musculature will result in more efficient movement patterns and optimal performance. Efficient movement equals less chance of injuries, muscle imbalances and off the couch. When Should I Train The “Core”? It is important to remember that the core musculature “fires” at the start of any movement. Anytime you initiate a movement the musculature of the core fires to stabilize your trunk and body. Therefore, it makes sense that it is developed... read more

The 4 Pillars of Health…

Let’s start the New Year focusing on the 4 Pillars of Health that can bring you the most happiness and healthiest 2018! 1. Commitment To Putting Food Quality First I can’t say it enough – Food Is First. And that means putting food quality ahead of everything else when it comes to eating – aiming for the most nutrient dense (in variety) foods you can get ahold of. 1. Clean Veggies (in variety for optimal nutrient intake… and so you don’t get bored!) 2. Clean Protein Sources 3. And GOOD FATS That also means avoiding foods that will only take away from your health. Now I’ve talked a lot about those foods throughout the year, however I’ll highlight the big ones to watch out for as you start the New Year. Those are: • Highly inflammatory vegetable oils (aka BAD FATS) that are found just about everywhere (more on this in a moment) • Wheat/Gluten – Maybe the biggest Anti-Nutrient around that can wreak havoc on your gut and affect other parts of your health. Just say no to it. • Insulin Spiking sugars… even from supposing innocent fruit juices! The food you put in your body directly influences every aspect of your life: energy and vitality, mental clarity, and your happiness. 2. Commitment to Reducing Inflammation In Your Body It shocks me how wide spread chronic inflammation really is in our society, affecting more than half of the population. Chronic Inflammation from eating foods that we are not designed to eat in quantity can be the real reason for many common health issues like: • Stubborn body fat... read more

The TRUTH About Protein

Like oxygen, protein is ESSENTIAL to every cell in your body and it’s 2nd only to water in overall abundance in the body. Proteins are found in muscle, bone, skin, hair and virtually every other body part or tissue. At least 10,000 different proteins make you what you are AND keep you that way. Twenty or so basic building blocks, called Amino Acids, provide the raw material of proteins can be divided into two groups: Essential and Non-Essential (twenty total) Essential Amino­ Acids ­- Are “essential” because the body does NOT produce them and it’s ESSENTIAL that we obtain them from the foods we eat. Nine of the twenty standard amino acids are “essential” Non­-Essential Amino Acids -­ Are named so because, if they are not available from our diet, they can be manufactured inside our own body cells. Numerous studies have shown that eating enough quality protein is vital for: – Lean muscle for both men and women – Natural repair of tissue as you age – Immunity and Cardiovascular health – Keeping you satiated longer and killing cravings Now the United States Department of Agriculture estimates that the majority of people’s diets are only made up of a meager 17% of protein… the rest being in processed carbs and fats. However, a recent study from the University of Washington School of Medicine showed that when people increased their protein intake from 15% to 30% of their daily eating, they saw a significant reduction in food cravings followed by an increase of weight loss. Why is that? Because when you eat the right protein, it accomplishes three primary... read more

Blackened Steak Salad Recipe

Would you like a little help with what you are going to eat for lunch/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. Blackened Steak Salad Recipe Ingredients: 1/2 teaspoon kosher salt 1/2 teaspoon black pepper 1/2 teaspoon paprika 1/4 teaspoon garlic powder 1 (12 oz.) flank steak, trimmed 1/4 cup extra-virgin olive oil 2 tablespoons balsamic vinegar 1 teaspoon Dijon mustard 4 cups firmly packed arugula 1/2 cup vertically sliced red onion (from 1 small onion) 1/2 ripe avocado, chopped Directions: Heat a grill pan over medium-high. Combine salt, pepper, paprika, and garlic powder in a small bowl. Rub spice mixture evenly over steak. Add steak to pan; grill 5 minutes on each side for medium-rare or until desired degree of doneness. Place steak on a cutting board. Let stand 5 minutes. Cut across the grain into thin slices. Combine oil, vinegar, and mustard in a large bowl, stirring with a whisk. Add steak, arugula, and onion; toss to coat. Divide salad among 4 plates. Top evenly with avocado. …Now you have NO excuses. Get busy working on that lunch/dinner plan ASAP. Committed to YOUR fat loss success,... 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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