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 […]
Apr 30

3 Ways To Find Your Why

by Ryan in Uncategorized 0 comments
I have a question for you…. What is your WHY? Growing up I was the annoying kid who always asked my parents and teachers “Why?” I tend to be a skeptic so naturally, I question everything…. Why do I have to wear a jacket? Why is 3 an odd number? Why is fruit better than cookies? These are the type of questions that I bombarded my parents, teachers and coaches with growing up. I mean shit, at my pop warner football banquet, when my coach had to say a few things about me he said I always questioned the plays that were called and always had an idea of how we can do it better. It wasn’t until I read the book “Start With Why” by Simon Sinek that I realized the importance of (apparently) my favorite word. You see, in Simon’s book he talks about the importance of “Why” and how it can apply to a business.  The statement he makes that really resonated with me is: –>“People don’t believe in what you do, they believe in why you do it.” <– It’s a very simple but powerful idea. You’re probably thinking “What does this have to do with me?” Developing […]
Apr 24

Make This One Change for Flatter Abs

by Ryan in Uncategorized 0 comments
Everyone wants to get rid of their “pooch.” That lower abdominal region that seems impossible to get rid of. People often turn to lower abdominal exercises to help strengthen their core. They get on their backs, put their hands under their butts, and lower and lift their legs down to the floor. Sound familiar? I will guarantee that when you walk into a group exercise class, over half the people will have their hands under their butts. (Count next time and let me know!). But did you know that by putting your hands under your butt, you are NOT getting stronger? That “pooch” isn’t going anywhere. Then why do so many people do it? Sure, it gets rid of your lower back pain or helps you lower your legs, but it is not making your abdominals any flatter and stronger. Here is a quick anatomy lesson: The rectus abdominus (think “six pack abs”) is mainly responsible for flexion, just like a basic crunch. During this movement, the lower back (lumbar spine) can press into the floor. The opposite motion of this would be extension, where the lower back lifts off the floor. When abdominal exercises are performed, like the lower ab […]
Apr 13

The Scoop About Poop

by Ryan in Uncategorized 0 comments
No one wants to talk about it. It is embarrassing, it is gross, women don’t even do it!   I hate to break it to you, gentlemen, but even that attractive girl you’ve been checking out POOPS.   If it is so natural and we all do it, why do we get so grossed out and embarrassed about it?   Knowing what a normal bowel movement (BM) looks like for you can save your life, literally. Over 70% of your immune system is located in your digestive system. If you have an irregular BM, you may be able to detect serious illnesses early. So before you flush, take a quick look at your junk and think about these tips: Frequency: This is dependent upon the person. Some people have a BM twice per day, some go twice per week. As long as you are comfortable and know what is normal for you. Color: “If it’s brown, flush it down.” Your BM should be brown. Occasionally (usually when sick) it can be green. This is a result of a shorter transit time from when you eat it to when you make it to the bathroom. If it is red or black, […]
Apr 10

The One Thing You Need To Do To Take Back Your Life . . . .

by Ryan in Blog, Inspiration, Strength, Tips, Uncategorized 0 comments tags: better, change, choice, decision, exercise, fitness, life, nutrtition, take, training, transform, transformation, utica
In order to understand what you need to do to Take Back Your Life I have to introduce you to someone I consider family . . . . . I want you to meet Michelle Almost 3 Years ago Michelle decided to Take Back Her Life She knew that something needed to change She knew that there was a better option She knew that she and her family could live a healthier life She knew she could have a more fulfilled life She knew she could have a happier life All she had to do was make the CHOICE to change Ultimately that DECISION lied in her hands (If you know Michelle, you know she’s the boss. . . . sorry Ron) Well, she made the CONSCIOUS DECISION that she and her family were going to live a healthier life And according to her . . . . “Joining O.B. was truly one of the best choices I have ever made” [Are You Ready To Make The Decision To Take Back Your Life?] From that moment forward her life has never been the same Was her journey easy? Of course not There were times she wanted to stop There were […]
Apr 06

Are You Leading Your Daughter In The Right Direction?

by Ryan in Uncategorized 0 comments
I can clearly look back and see the fork in the road.  On one side was the bright path to a life of happiness and loving my body. On the other, a dark path of eating disorders, lack of self-identity, self loathing,  endless dieting and never being happy. Now, obviously, if you were faced with this decision, you know the one that you would choose.  At the time I didn’t even know the choice I was a making a decision.  In fact, I am not even the one who made the choice – it was my Mother. I was always a healthy child but when I came into my pre-pubescent years I started to put on weight.  In 5th grade I was heavier than most girls in my class and the only one wearing a bra.  I wasn’t morbidly obese or anything, but I was definitely shaped differently than the other kids.  I wasn’t shopping in the kids section at the mall anymore, I was in adults. My doctor recommended to my mom that I join this program for heavy kids.  It was basically Fat Camp. The program took place at our local hospital, and met a few times a week after school.  When […]
Mar 23

Why Distance Runners Need Strength Training

by Ryan in Uncategorized 0 comments
Long distance running and strength training are known as “opposites,” but are they really that unrelated? I always get asked, “When you go to the gym, what do you do?” When I tell them I lift AND do distance running, I usually get a weird look. Those two don’t go together! In my senior year of college, I was lifting more consistently and heavier than I ever thought I could. That same year, I set a personal record in the Boilermaker, ran my first half-marathon, won the women’s group in two 5K races and felt better than ever. Weight lifting and distance running still don’t go together, right? The benefits of strength training are huge and are no different for a distance runner. Increasing stability, flexibility, balance and reduction of injury-risk are vital for a successful running program. What are the benefits? 1. Healthy Body Composition This is one of the most noticeable benefits of strength training to the running population. The shift from body fat to lean muscle mass of both upper and lower body will help reduce fatigue and maximize efficiency during running. 2. Strong Legs = Strong Foundation The stronger your legs are, the less effort it will take […]
Mar 21

[Recipe] Crockpot Chicken and Sweet Potatoes

by Ryan in Uncategorized 0 comments
Try this SIMPLE dish when you don’t feel like spending all day cooking.  All you have to do is gather the ingredients, dump them in the crockpot, set the temperature and go enjoy your day.  Feel free to add any  vegetables to the pot to add some color! Prep Time: 5 Minutes Cook Time: 8 Hours Difficulty: SIMPLE Ingredients: 2 Chicken Breasts (Cut into 1×1 inch cubes) 2 Sweet Potatoes (Cubed) 1/2 Cup Chicken Broth 1/2 Tbsp. Salt 1/2 Tbsp. Pepper 1 Tbsp. Italian Seasoning 1 Tsp. Minced Garlic Instructions: Wash, peel and cube the sweet potatoes. Clean and cut the chicken into small cubes Add Sweet Potatoes and Chicken to Crockpot Add Chicken Broth Add all spices Set temp. to Low Enjoy Your Day!  
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