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 […]
Jun 27

Truth: The Confusion About Carbs

by Ryan in Uncategorized 0 comments
Nutrition can be confusing. What’s good for you? What’s bad for you? Breaking it down into three macronutrient groups can help to wrap your head around nutrition.   One of the three-macronutrient groups are carbohydrates and need to be considered when evaluating one’s diet. Most people think that bread is the only food that is a carbohydrate. However, sugars, starches and fibers all are considered carbohydrates. In the body, carbohydrates are responsible for providing energy and sugar for our cells to function properly. Since there are many different sources of carbohydrates, here are a few simple tips to help choose the best for healthy and continuous energy.   High Fiber: High fiber carbohydrates digest slowly, allowing for more energy for a longer period of time. Fiber intake is also necessary for a healthy digestive system. Examples of carbs that are high in fiber include oats, oat bran, beans, peas, whole grain, seeds, nuts and dark green leafy vegetables.   Low Glycemic Index: Glycemic index is a measure of how quickly blood sugar levels increase after eating carbohydrates. They higher the index, the faster blood sugar increases and the faster it drops. Low glycemic index means it takes longer to increase, […]
Jun 10

28 Years 28 Lessons

by Ryan in Uncategorized 0 comments
Each year I read these type of articles from the fit pros I follow (Martin Rooney, Luka Hocevar, Todd Durkin, and Eric Cressey to name a few).  I always find it interesting to see the different lessons each has to offer from their past experiences.  So after 5 years in the Biz and 28 Years on this earth I figured I would give it a shot.   1. Nothing Beats Hard Work . . . Nothing I feel that this is the most important lesson I’ve learned and I was lucky enough to learn it at a young age.  There is absolutely nothing that can replace hard work.  Learn to love it and most of all appreciate it.  Everything that I have accomplished thus far on this earth has simply been a result of my willingness to do what others won’t.  I’m not special.  I’m not gifted.  I just promised myself to never let anyone work harder than me. 2. Be Different No one should want to be just like everybody else.  Arnold Schwarzenegger taught me that it’s ok to be different.  That’s how you get noticed. 3. Commitment and Consistency Both are under appreciated. There are no overnight success stories.  […]
Jun 09

Drink Water to Increase Your Performance… and Feel Better

by Ryan in Uncategorized 0 comments
Everyone knows we, as humans, need water to survive. Though it seems simple, staying hydrated properly can still be confusing. There are many reasons why should be aware of our hydration level, especially during the summer months. Exercise, food and heat can cause us to slip into dehydration before we even know it. Keeping these few tips in mind can help in reducing your chances of dehydration. Keep track of how much water you drink. The average person should consume at least 64 ounces of water a day. This also depends on the amount of exercise, the food you eat and the temperature in which you live and exercise in. During the summer months, we can become dehydrated faster than in milder temperatures.   Drink before you feel dehydrated. Many of us have been dehydrated at one point or another. When you get to the point of feeling extremely thirsty, sick, dizzy or lightheaded, it is too late. We need to continue to drink water before we start showing symptoms of dehydration.   Pay attention to the foods you are eating and drinking. Foods that are high in sodium can cause dehydration, the same goes for drinks that are high […]
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