News & Updates
July 11, 2017
Audacity of the Grind
Audacity is the central ingredient to success which will empower every facet of your character to pursue greatness. It is the spark to the idea which will allow you to manifest a thought into a vision. It sets the bar high, forces you to exit your comfort zone, and demands you put up or shut up. When used properly, it allows you to tell the world what it is you really want, setting into motion the law of attraction, and creating opportunity out of aspiration.
Audacity is boldly acting upon something that typically goes against previously accepted social norms. By definition it implies you will face adversity and naysayers, which usually goes hand in hand with achieving success. It is not just boisterous words and an arrogant demeanor, it is an absolute, outright, and unconditional belief in something the rest of the world may not yet see. It is work while others play, it is the grind while others whine, and it is sweat while others sleep. It is the whole package, not just the prediction.
Your grind and your job may not always be synonymous, however. More likely than not, your job will fall into a socially acceptable norm. But your grind is where audacity lives. Your grind falls outside of the normal day-to-day, nine-to-five, which is occupied by average. It is that place where people stop feeling comfortable and start becoming pessimistic, but remember that the grind will always be audacious, and audacity will always be a grind. So breathe life into your grind by fueling it with an audacious vision, a resolute purpose, and a decisive drive, and create your new reality out of relentlessness. – CPT Ryan
July 11, 2017
It seems that whenever it starts to get chilly out, we get an extra 2 reasons to not get moving….
1. Either it’s too cold outside & you can’t possibly function to make it to the car to head to the gym or your only option is to train outside which would simply be unbearable.
2. Our clothes are so covering that it doesn’t really matter the extra bit of winter fluff we gain, I mean it’s not bikini season right!?
This year I challenge you to not let the winter months get the best of you reaching your goals! Summer bodies are made in the winter – if you put in the work on the front-end, I guarantee you life will be much more enjoyable come April when you’re planning your next beach trip.
Luckily I have a few moves that you can do from the comfort of your own home to break a sweat no matter how cold it is…
These are 4 of my favorite, fat-blasting full-body moves for Winter:
1. Burpees – love them or hate them, burpees are one of the greatest full body movements that can be done quick & efficiently to get your heart rate up! Remember, chest touches the floor & clap overhead while jumping up in a full standing position. Set a timer for 2 minutes and do as many as possible 🙂
2. Wall Walks – these can be challenging but extremely fulfilling when done properly! Use any empty wall or door in your home to try these suckers. Start lying on your belly, hands under chest with your heels pressed against the wall, push yourself up into a plank position, take a big step up the wall & start climbing with your legs. These are a core & shoulder smoker! Try to complete 5 sets of 2-4 (depending on your level).
3. Jumping Lunges – adding a dynamic element to a simple body weight movement can really kick the intensity up a notch! Try adding a jump to your lunges by switching your legs in mid-air, keep your hands on your hips for balance & rhythm! Start with 4 sets of 15 reps and work your way up to 25 reps!
4. Mountain Climbers – these can be done one of two ways, for speed or for jumping. For speed, your feet should alternate landing on the inside of your hands. For jumping, your feet should move simultaneously, landing on the outside of your hands with a flat food. Try completing 40 of each variation – happy climbing!
Not sure how to put these moves together? Here’s a workout for you combining all 4 movements :
Set a time for 20 minutes & complete as many rounds & reps as possible:
10 Wall Walks
20 Jumping Lunges
40 Mountain Climbers
July 11, 2017
Wear Your Weakness
“It’s more important to know your weaknesses than your strengths.” – Ray Lee HuntAcceptance and avoidance of your weaknesses are two means to the same end. By simply accepting your weaknesses as they are, you begin creating a self-fulfilling prophecy which will only gain momentum over time, and eventually snowball into an identity you feel you can’t escape. Conversely, avoiding your weaknesses will simply create cracks in your foundation, and as pressure builds over time, everything will eventually collapse, causing a greater detriment to your psyche than just addressing your weaknesses ever could.
Achievements are formed by goals, and goals are the products of refining weaknesses. Just as the only way to achieve a goal is to identify exactly what the goal is and formulating a plan, the only way to defeat a weakness is to expose exactly what the weakness is and formulating a goal. True strength lies within your ability to accurately and honestly assess your weaknesses, coupled with the willingness to learn, and a propensity for change.
Have the confidence to wear your weaknesses on your sleeve without hiding behind them, or being defined by them. Your weaknesses are just that…YOURS. They are not going anywhere, and they will be yours to bear until you muster up the courage to own them, and deal with them. Face them head on and defeat them in countless repetitions, fueled by your hunger to never land back at square one. Extinguishing your weakness starts with a single step into the fire with the expectation of getting burnt; so jump in now and stave off the blaze of infernal regret.- CPT Ryan
July 11, 2017
It’s Not a Trap
Sometimes the world has us trapped. Sometimes it has us backed into a corner, and no matter how badly we want to get out of it, it just seems like there is nothing we can do but accept it and hope for change. Sometimes the world traps you in a job you don’t like, surrounded by people you can’t stand, leaving you barely enough time to take care of yourself, or things you truly care about. And sometimes the world just traps you in the veritable comfort of stable mediocrity, making it seemingly impossible to trade known security for a vulnerable unknown.
The trap has not been set by the world however. In all actuality, the trap can only be set by your mind, causing you to believe a set of circumstances is greater than your character, ambition, and grit. You are never truly trapped unless you have chosen to be by living a lifestyle of submission to the belief you don’t deserve something better, and prescribing to a habit of hopelessness.
Kick the habit of condoning what you don’t want, and start commanding what you truly desire. Force your mind to wage an unrelenting assault on the illusion of everlasting psychological imprisonment, because that’s all it is – an illusion, caused by fear, anxiety, and a lack of self-respect. Start making a commitment to yourself, to your change, and to the standards by which you want to live, and call your mind on its bluff. -CPT Ryan
July 11, 2017
Don’t Believe the Hype
“Create the hype, but don’t ever believe it.” – Simon Cowell.
July 11, 2017
Everyone wants results. Everyone wants to reach a certain goal…they want to look a certain way, feel a particular way, get a particular job, reach a milestone….whatever it may be – we all want SOMETHING.
Well I’ve got news for you…it takes a lot of work and sacrifices to get to where you want to be. People don’t just wake up one day with their goal body or dream job, it takes weeks, months, even years to get to that point. It takes years of hard work, dedication, and most importantly, DISCIPLINE.
Almost anything is possible for those rare few that are willing to work, put in the hours, accept the discomfort of growth, stay the course, and be humble & open enough to feedback and help. The problem is that no one want sot put the work in, we sometimes lack the discipline. Don’t fool yourself – YOU are fully capable, you just have to want it bad enough! You can still make your dreams a reality.
You’re either training yourself for something great, or letting greatness slip away from neglect. (Inspiration for the long haul!)
July 11, 2017
“No battle plan survives first contact with the enemy,” as Helmuth von Moltke once noted. Or more simply, “Everybody has a plan, until they get punched in the mouth,” as Mike Tyson eloquently put it. Either way, your success in life hinges not only upon your meticulous planning, preparation, and previous accomplishments, but also your indomitable will, fortitude, and sacrifice.
Sometimes we get so involved in our goal, preparing to reach it, and planning how to get there, we forget to account for the fact we will inevitably get punched in the mouth along the way. An idea or a goal will get you to the doorway. A plan, some talent, and a little luck will get your foot in the door. And a clear passionate vision of your desired end state, coupled with hard work, preparedness, and resolute tenacity is what kicks the door off the hinges and makes the room yours, regardless of how many punches to the mouth you take on the way in.
Plan for failure, not for perfection. Planning for perfection will only lead to debilitating failure at the first sight of adversity, and adversity will disguise itself as failure only to those whom have not dared to persevere it. If you are truly pushing yourself to your maximum potential, you will undoubtedly take hits along the way. These moments of adversity will eventually become routine, thus inoculating you to the sting of the punch over time, allowing you to move with a thick skinned confidence in pursuit of your goals, with pride in the battle scars you earned in the fight. – CPT Ryan
July 11, 2017
Why You Aren’t Reaching Your Goals
So many of my clients, fans, friends, even family ask me why they aren’t meeting their goals. They claim they are doing everything right to get there….whether it’s working their ass off in the gym & eating right to lose weight or staying late night at the office to earn a promotion – they claim they are doing it all.
For some time, I had doubted these people. I thought to myself, they must be embellishing all their hard work, because there’s no way they shouldn’t have reached their goal by now. However, after some deep-diving, I found that there was a significant flaw in their process.
The act of goal setting in itself is CRUCIAL to your success in reaching those goals. If you set goals from a negative connotation, you’re setting yourself up for failure.
In other words, be kind to yourself – rather than thinking “oh god I’m so fat” after eating too much junk food, think “I want to start eating more mindfully”. When we make plans to CHANGE from a low point, we set unkind goals for ourselves and are unlikely to achieve them.
This week try setting a goal for yourself from a POSITIVE state of mind. Instead of focusing on all the things you do wrong, think of what you could be doing better 🙂
July 11, 2017
I always hear people talk about finding their “life purpose” or stressing to find the meaning of their life. Some of us are lucky enough to know from Day 1 what it is we want to do in life, where we want to go, and how we want to help others. But if that’s not the case for you – I’m here to tell you that it’s OK.
I didn’t find my purpose until my mid-twenties after a slew of bad decisions. So what do you do if you haven’t found your life purpose yet? It’s actually quite simple…
Seek to discover anything that makes you feel alive, passionate, and connected to something bigger than yourself. There is no right or wrong, just see what shows up! Too often, we focus on seeking a DESTINATION – something tangible at the end of our journey. Instead, focus on finding a sense of DIRECTION. Once you identify what sparks your laughter, brings a smile to your face, what evokes passion & pride within you – then, and only then can you find your purpose.
Learn to recognize what ignites these positive feelings with you & embrace it! When you live with a strong sense of purpose, you can remember what is important to you no matter what difficulties you face.
July 11, 2017
Because a hard workout doesn’t warrant a food free-for-all!
You work out. Great. But then you’re ravenous. Which can make you frantically eat back the calories you burned. It’s the catch-22 of exercise. You sweat, burn off calories—and then want to inhale every single thing in sight.
Sometimes your rampant appetite kicks in fairly soon after you finish your workout, but often it strikes hours later or even the next morning, says sports nutritionist Lauren Antonucci, R.D.N., the director of Nutrition Energy in New York City. In fact, studies show that most workouts actually make you less hungry at first. “During and right after exercise, the hunger hormone ghrelin is suppressed, while PYY, a satiety hormone, is elevated,” explains Barry Braun, Ph.D., the head of health and exercise science at Colorado State University. “But then your appetite comes back to get you at some point,” Antonucci says. That’s why you’re voracious the day after a long run. And, she adds, you’ll really notice this rebound effect whenever you amp up your routine, like training for a race or starting intense CrossFit sessions.
Fortunately, you can make smart tweaks to your routine to prevent sabotaging all your efforts.
Do HITT 3x Per Week
Your body reacts to tough workouts by curbing hunger, possibly because exercise diverts blood from your gastrointestinal system so more can go to your muscles. This helps suppress ghrelin and slows the absorption of food from your intestines. It may also dampen the system of the brain that thinks of food as a reward, making snacks and meals seem less tasty. In a study published in Medicine & Science in Sports & Exercise, people who did three weekly 30-to 45-minute HIIT sessions on a stationary bike ate about 120 calories less during their post workout meals than those who pedaled continuously at a moderate pace. (Check out the 30-45 minute HIIT endurance sessions in the Fall Into Fitness program)
Turn any cardio session into a HIIT workout by alternating going hard for 15 to 30 seconds and then easy for one to two minutes, says study coauthor Timothy Fairchild, Ph.D., a senior lecturer in exercise physiology at Murdoch University in Australia. On non-HIIT days, make sure your steady-state workouts are intense. Another study found that women who ran for an hour didn’t eat more than usual, but those who walked did.
2. Bounce More, Sit Less
The type of movement you do also affects hunger. In a study published in the journal Appetite, exercisers who jumped rope for 30 minutes were less hungry for fatty foods afterward than those who spent that time cycling. Researchers theorize that the gut jiggling caused by jumping may lower the production of ghrelin. This also applies to running or any workout that bounces your belly. (Ever wondered why I make all of my clients TRY double-unders consistently? 😉
4. Fill up on Protein & Healthy Fats
Eating protein after a workout helps your muscles recover, and because it’s so satiating, it also helps keep you from feeling ravenous six to eight hours later, Antonucci says. Healthy fat is filling and fights rebound hunger,too. Make sure you get both nutrients ASAP post workout. (Try eggs and avocado for breakfast or chicken and veggies cooked in olive oil for dinner.) “If you don’t get the food you need within 30 to 60 minutes, you’ll be more likely to experience serious hunger later that day and overeat,” Antonucci explains. When a meal in that time frame isn’t realistic, have a 100- to 150-calorie snack, such as a Greek yogurt or half a protein bar.
5. Refuel During Long, Hard Workouts
If you’re exercising strenuously for more than an hour, and especially if you’re training for a race, taking in some fuel during your session will help stave off intense hunger, so you’ll eat less later on, Antonucci says. Pack some gels or gummies and a sports drink, and start eating them after the first half hour. But if your workout is 45 minutes to an hour or is only moderately intense, skip the snacks. Your body simply doesn’t need the extra calories.
* Article From Shape Magazine*