News & Updates
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*
July 11, 2017
Leave Your Legacy
Who will talk about you when you’re gone? What qualities have you displayed, day in and day out, during your grind which have not only brought you closer to your goals and aspirations, but also left a lasting impression on someone else, eternally and internally changing them? And when people speak about you, do they just talk about your accomplishments, or more so about how your accomplishments were a byproduct of your incomparable character?
Your legacy is an opportunity to exponentially change the world. It is the only piece of you which can transcend life and death, and is impervious to the perils of time. It is more powerful than a single act, accomplishment, or deed, as it is the average sum of how you lived your life. It is found in the hours, minutes, and seconds outside of the spotlight, where the grind truly happens.
There is one thing your legacy isn’t, however, and that is irrecoverable. It can change at any moment, and that change can start right now. Your legacy is a decision to act upon a vision created by a passion relentlessly pursued over time. Don’t let your past successes and failures govern your legacy, and stop worrying about the accomplishments. Worry about the work. Seek out those unseen pockets of time where the grind lives, and start each day as though how you live it will define your legacy, because in all actuality, it will. – CPT Ryan
July 11, 2017
“Allow your mind to get down to the very essence of who you are as a person. Take away the cars, clothes, money, and job title. Look past the opinions of others, the status quo, and what the world thinks you should do. Chasing all of the material and social validation will only bring you stress and self-consciousness. When you can muster the courage to peel back everything that has nothing to do with you, you will inevitably find yourself.
In some ways, the most difficult part of pursuing your dreams is not only figuring out where the starting line is, but also which one to pick. You cannot start chasing your dreams until you know who you are, what you want, and where you want to go; and the walk to the starting line begins with an honest dissection of your consciousness. The more you can comprehend everything that makes you tick, the more the distractions of the outside world begin to drown out.
Self-consciousness is the result of a lack of self-reflection, so instead of being self-conscious, find
July 11, 2017
Earned not Given
I say this all the time but I don’t think it always hits home….you cannot allow yourself to become a victim of your circumstances. I fell into this trap for quite some time before I started my journey. It’s so EASY to look around & think that you can’t do this and can’t have this and blah, blah, blah because of your circumstances. The hard part is putting in the work, the effort, climbing all the hurdles in front of you in order to get “x” or become “x”. That grit, that grind, THAT is where you earn your stripes – you earn your story.
That which is not earned, is never truly obtained. In order to earn what you want in this life, you have to be willing to grind for it. What you earn is a product of what you are willing to sacrifice, and what you are willing to sacrifice may not always yield immediate returns. It will become frustrating at times, especially when you see others around you obtaining things without putting in the work. But know that what is given lacks structure, whereas what is earned is built upon a foundation of what will ultimately be your brand.
Avoid demanding what you deserve, and start demanding what you have earned. All too often, people become accustomed to playing the victim in life. They will use what little strife they have faced along the way, and broadcast it to the world in order to be gifted with compensation for their struggle. But a true grinder will never broadcast their struggle, they will shy away from handouts, and they will go out and earn their seat at the table.
Your story will only be worth reading if you make it worth writing; and it will only be worth writing if it has more depth than a fancy title. Be more than a title, and earn your story, because life goes on and titles can change, but your story should be read regardless of any title. And when you get sick of writing, just remember, somebody out there with a story very similar to yours may be reading your story in order to write theirs. – CPT Ryan
July 11, 2017
No seriously….just keep swimming!
With my recent knee injury & a slew of other aches & pains I’ve been diving into the pool more frequently to get a good workout in! Swimming taxes your lungs like no other workout, targets your back & shoulders without weight bearing, and is easy on your joints! Not to mention, who DOESN’T look smashing in goggles & a swim cap? I know I do!
Besides the physical benefits, I’m pretty confident there are some studies that state swimming has countless benefits on your mood or perhaps I just get a little giddy because I’m really a mermaid? Regardless, getting in the pool & floating in the water can do wonders for your mental health state.
Behold – 10 Reasons Why Swimming is one of the Best Exercises:
- Strength & Cardio Combined: Most people try to avoid anything that remotely sounds like “cardio” – thumping on a treadmill, biking, elliptical, etc. The most essential part of swimming is to stay afloat by constantly swimming (aka cardio). This constant movement combined with the density of water (constant strain on your muscles aka strength training) makes for the perfect combo workout that you actually won’t dread!
- Easy on Joints: water is very low impact which makes swimming great for those with injury or painful joints. Swimming allows you to get just as intense of a workout without placing any load on your joints.
- Great for your Lungs: When you’re under water, your body has less oxygen. This forces your body to adapt to such oxygen levels & learn how to use it much more efficiently. In sum, your breathing will improve through swimming regularly.
- Transfers to different Sports: Swimming can transfer over into other areas of athletics, improving your endurance overall. It can help you become a better runner, biker, crossfitter, whatever sport you choose. You’ll be able to run faster & for longer periods of time without getting out of breath due to your increased cardiovascular & muscle endurance.
- Everyone can do it: Swimming holds no boundaries. You don’t have to be a top athlete or in your prime physical condition to do it. People with injuries, a pregnant woman, an elderly person – you name it, you can do it!
- Stress Reliever: Turns out that being submerged in water multiplies the amount of sensory information that bombards your body, which brings feelings of calmness. No wonder why it is so easy to take a nap after swimming.
- It keeps you Young: Swimming positively affects blood pressure, cardiovascular endurance, cholesterol levels, cognitive functioning, central nervous system health, muscle mass & blood chemistry – basically, keeping you feeling young & spry!
- Targets underworked Muscles: In the pool, you are constantly working (typically) undertrained muscles like your lats, deltoids, and traps. It also targets your core & back by forcing yourself to stabilize in the water, moving your arms & legs at the same time.
- Makes you Smarter?: This one is still under investigation but some studies show that blood flow increased to the brain by up to 14% when people submerged themselves in water.
- Opens the door to Adventure: Want to explore the tropics in Hawaii? Deep dive to buried treasure? Snorkel in exotic places? Swimming will help you do all of these things! Imagine not being able to take on these adventures because you don’t enjoy swimming or simply can’t.