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!  
Mar 06

3 Ways To Avoid Emotional Eating

by Ryan in Inspiration, Nutrition, Uncategorized 0 comments tags: eating, emotion, fitness, stress, tips, training, utica
7 years ago I had a 6 month old that NEVER slept! She was such a bad sleeper. She would sleep when I was holding her or rocking her, but as soon as I put her down she was back awake. She would fall asleep in the car, but as soon as we hit a stop light she would wake up. We lived in Brooklyn. There were a lot of stop lights. SOoooo, I decided to do the “Cry it Out” method. This is a controversial method where you let your child cry for a certain amount of time before you go in and comfort them. And eventually they fall asleep on their own. I don’t want to get into an argument about the merits and downfalls of this method – I’m not really sure I would do it again, but at the time I was desperate and sleep deprived. Every night I would put my daughter down to bed and she’d cry. And I’d go into the kitchen and stuff my face. Then I’d go into her room and comfort her. Then she would cry. And I’d go into the kitchen again. Rinse and repeat. I didn’t even realize […]
Feb 24

Own Your Body

by Ryan in Uncategorized 0 comments
Let me tell you a story… I was so pumped to get the In-Body Machine into the gym at the start of our most recent Take Back Your Life Challenge. I had been working so hard, killing my goals, and I was finally super happy with how my body looked and felt. I finally had a “good body”! I couldn’t wait to see that reflected in the numbers on the machine. It was going to be awesome! I stepped on the In-Body. And those numbers didn’t reflect how I felt at all. Instantly I felt like a hot mess. I could feel every little bit of body fat on me expand (in my mind). I felt all of a sudden like a had a “bad body”. I guess I hadn’t really worked as hard as I though. My body composition hadn’t changed since the last time we had the machine in. I felt like a failure. Ryan (um, did I mention he’s the best Coach ever?) told me to snap out of it. Those numbers didn’t change anything. I had the same body as before I stepped on the machine as after. Ryan knows that numbers really mess with my […]
Feb 22

Overcome The PAIN

by Ryan in Uncategorized 0 comments
PAIN can be a funny thing…. For some, it’s intolerable. For others, it’s just a figment of their imagination. This past weekend I watched the movie The Revenant starring Leonardo DiCaprio. I’ve been dying to watch it and as I expected, it didn’t disappoint. One thing that constantly struck me throughout the movie was the amount of pain that Leonardo DiCaprio’s character endured throughout the movie. It’s staggering to see what this man put himself through and survived just to avenge the murder of his beloved son (Sorry if I spoiled it for you). What I quickly realized though was that his WHY was so strong that nothing would stop him from achieving his goal. Not the cold Not the wild animals hunting him Not the indigenous tribes hunting him Not even the bear that literally shredded his body and slit his throat Absolutely nothing was going to stop him He was OBSESSED with reaching his goal You see whenever you are working towards a goal there needs to be some level of obsession. You have to want to achieve it so badly that nothing will stand in your way. So today I ask you…… How bad do you want […]
Recent Posts
Archives
Categories