Sep 02

Turning Your “OK’s” Into “Greats”

by Ryan in Uncategorized 0 comments
I don’t remember who it was that first told me what I’m about to tell you, but I have heard it from numerous people since then so it must have some amount of validity. This unwritten gym wisdom that I’m referring to is this: over the course of five workouts, you will probably have one unbelievably awesome workout, three workouts where you just go through the motions, and one where you feel like you can barely even get through. The unbelievably awesome workout that you had is where real progress is made. You feel so good that you increase the weights you planned to lift and feel like you could keep going forever. These workouts are the reason people love to go to the gym, that superhuman feeling that you can take on anything. And then the all-powerful Gym Gods see your enthusiasm and decide to throw all sorts of obstacles in your way and make your next workout seem impossible. These are the days when you feel like nothing can go right and you need to recheck your weights multiple times because there is no way they should feel as heavy as they do today. We don’t make much […]
Sep 01

Sticks and Stones Will Break Your Bones…But Exercise and Diet Will Always Help You

by Ryan in Uncategorized 0 comments
Would you want to walk through a building that was not built to be strong? Or that has been weakened over the years and never built back up? Neither would I, so why walk around all day with weak bones? Whether you are trying to build strong bones or prevent the breakdown of bones, there are certain ways your lifestyle can help. While some of our bone health is determined by genes, there are lifestyle factors such as nutrition and exercise that contribute to having healthy bones and joints at every age. Depending on your age, there are several ways in which you can help your bones either reach their full potential or minimize bone density loss. Since most people reach their full bone density by age 30, the years from birth to early adulthood are vital to allow your bones to become dense and strong. Think of your bone density as a curve, with 30 being the highest point. At this point, is when our bones are at their strongest. After the span between about 30-40 years old, our bones begin to lose mass and become weakened. We want this “curve” to be high and to decrease slowly. People […]
Aug 24

3 Simple Tricks To Stay Healthy When Eating Out

by Ryan in Uncategorized 0 comments
I think we can all agree that eating out is one of the most difficult times to eat healthy. I mean there are so many temptations. . . Fried Food Pizza Drinks Friends You name it . . . . You want to be healthy you really do. You know what foods are bad for you but the temptations are clouding your mind. You are being pressured from all sides to order the triple decker gilled cheese cheeseburger with the cookie monster sundae for dessert. But Ryan, “It comes with a side salad” that’s healthy. Yeah yeah whatever you say. . . Before you commit nutritional suicide Stop Take a deep breath Here Are 3 SIMPLE Tricks To Stay Healthy When Eating Out 1. Eat A Pre-Dinner Meal Sounds silly right? Eat before going out? Yup! Eat a small meal that fits into your 5 habits before you leave the house. It doesn’t have to be anything extravagant, just enough to make sure that you get in your protein, vegetables, and healthy fats before you hit the door. This will assist you in decreasing the quantity of food you eat when you’re out with friends. Couple this with focus on eating to […]
Aug 15

Attention Parents! Your Kids Need To Eat

by Ryan in Uncategorized 0 comments
We’ve all definitely been there before. . . . Crunched for time, nothing prepared and we end up eating whatever we can find in the house – healthy or not, or even worse, come to the gym without eating at all.  Then, halfway through the workout (or practice, game, etc.) our energy starts fading quickly and you don’t know how you’re going to get to the end. So I want you to imagine how your son or daughter feels when they go to a practice or a game without eating . . . . Which I bet happens more often than you think.       By now you know that eating a balanced diet of healthy nutritious foods consistently is important for our wellness and long-term health.  What we sometimes forget is that this is even more important for competitive athletes.  A competitive athlete has much higher energy demands those of a non-athlete and the type of food they consume is even more important for optimal performance.  Fueling your body with the right foods and at the right times is key to performing at your highest level possible. So why is it so difficult for athletes to actually eat foods […]
Aug 15

Are You Reliable?

by Ryan in Uncategorized 0 comments
I recently had the privilege of attending the Perform Better Summit in Providence, Rhode Island. Having never attended a Perform Better Summit, I went into the weekend unsure of what was to come. I was prepared to learn and meet other fitness professionals in the field, but I was not quite prepared for the change and perspective it brought to my life. One year after graduating with my degree in Exercise Science from Brockport, I had completed my internship at a Cardiac Rehab facility and was one semester away from receiving my Bachelor’s Degree in Nursing. My time at Brockport had taught me many things about the fitness and coaching industry: it is hard to be successful, it is rarely a steady income, and unless you know people, you are not going to get far. From this mindset, I decided that I was going to give up on my dream and passion of coaching so that I could have a steady paycheck, have a purpose everyday, and a career that people understood. This is the part where I wish I could say I had a startling revelation that made me realize I was lying to myself, but I didn’t.  For some reason […]
Jul 26

3 Ways To Get Better Results In LESS Time

by Ryan in Blog, Fitness, Inspiration, Nutrition, Strength, Tips, Uncategorized 0 comments
In today’s world it has never been more true that Time really is of the essence. . . This especially hits home in our “American” culture.  In America, We don’t like to wait.  We want everything NOW.  We need instant gratification otherwise we will complain about it. Faster Food. Faster Travel. Fast Lane Checkout. Faster Shipping You name it and we have created a way to get it Faster and often we will pay for that decrease in delivery time.  I mean shit, people actually pay money so they don’t have to wait to upgrade their team in that Clash of Clans iPhone game.  Each and every day we get taken advantage of because of our obsession with immediate gratification. So it’s safe to assume that when it comes to our own health and fitness we feel the same way.                 What’s the best supplement for me to take? How can I drop 40 pounds in 1 month? What diet gets the fastest results? These are all questions that I get asked on a daily basis. The sad truth is that there really is no short cut. You can try the pills, try the […]
Jul 22

One Reason Why You’re Not Improving

by Ryan in Blog, Fitness, Inspiration, Tips, Uncategorized 0 comments
“By August 15th, I am going to complete a 185 pound snatch, and a 227 pound clean & jerk.”   You may not know exactly what that means, but in this case it isn’t important. What is key here is that I’m telling you that I will do it. Next time you see me in the gym, ask me how I’m doing with my goal and make sure that I’m getting closer every day. I’m going to be real embarrassed if I have to tell you that I haven’t made any progress, or, even worse am now further away than when I started.   Having a goal that is specific and measurable is crucial to improving ourselves consistently and being held responsible for putting in the necessary work. TELLING OTHER PEOPLE about your goal exponentially increases your chances of achieving what you set out to do.   But why is this?  Why do I have to tell everyone that I want to hit certain numbers in the Olympic lifts?  Because now I am accountable.  I know that if I don’t reach this goal, I’m still going to have many people asking me about if I did it or not and […]
Jul 21

The EASIEST Way To Change Nutrition Habits

by Ryan in Blog, Inspiration, Nutrition, Tips, Uncategorized 0 comments
I’m going to level with you – Nutrition is hard. Some days it’s really hard. Everyone wants to eat healthy and be fit but it’s not easy to learn a whole new way of eating.  The cravings can be torturous and the reality is that you’ve been doing it a certain way for years. You’re always on the run and never have enough time to make a real meal.  Between the kids, work, sports, and all of the other family actives it’s hard to find the time to change.  It’s simple – Your eating habits fit your current lifestyle.  It’s not easy to change. It’s overwhelming. It’s frustrating. It’s complicated. It’s stressful. So how do you successfully change the way you eat? Take it slow. Set yourself up for success. How? Tackle ONE habit at a time. When you’ve got that down and are 100% confident that you can do it every day THEN you can tackle a new one.  But remember, that takes time.  Some habits take longer than others but let’s assume just to be safe that it is going to take at least 2 Weeks to make a habit part of your everyday life.  So sit back, relax, […]
Jul 11

What Is Team Training?

by Ryan in Uncategorized 0 comments
We often get asked “What is team training?” Rightfully so.  Team Training is a functional training system that is relatively new.  Existing mostly on the west coast and in the southern states – Last year O.B. Training & Sports Performance brought the concept to lovely Upstate New York. Team Training is the name of our large group training services that we offer.  But why not Boot Camp?  Simple.  It’s not bootcamp.  Bootcamp is a workout term that was popularized in the 90’s as a kick your butt, drill sergeant instructed, make you wanna puke workout class.  This is where you generally find an instructor that is just barking orders and pushing attendees to go faster, regardless of technique or risk for injury. That is NOT Team Training. Team Training is focussed on getting each person the most out of their workout in a minimal amount of time. The Team Training system at O.B. Training is built to build on all facets of health and fitness.  Anyone can make someone tired, to make someone better is a different story. Our system builds better habits for: Breathing Mobility and Movement Patterns Strength Flexibility Metabolic Conditioning Recovery You know what the best part is? […]
Jun 28

To Eat Fat or To Not Eat Fat….That Is the Question

by Ryan in Uncategorized 0 comments
When we think of the word “fat” most of the time it is in a negative mindset. We all work hard to lose fat and keep it off. The truth is 20-40% of the diet should be coming from fat. The key is getting this from healthy fat sources and avoiding the unhealthy sources. There are three kinds of fats that should be looked at: saturated fats, monounsaturated fats and polyunsaturated fats. Each one of these should make up 1/3 of your totaL fat intake for a healthy body composition. Here are some simple tips to help differentiate and identify these three kinds of fat.  1. Saturated fat: This is the kind of fat that is solid at room temperature. These are the fats most people overeat such as butter, cheeses, dairy and meats. These products should be limited, but that does not mean they have to be avoided at all cost. In moderation saturated fats are acceptable. 2. Monounsaturated fat: Typically found in almonds, cashews, pistachios, hazelnuts, pumpkin seeds, olive oil and avocados. These are healthy sources of fats that also have a good fiber content in them, making them a good choice to consume on a daily basis. 3. Polyunsaturated fat: The […]
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