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I’ve found that as I get older I'm not able to train for the duration of time I once was able to. To keep my intensity high and see results some days I spilt up my workouts and do two shorter sessions/day. It allows me the opportunity to burn calories twice/day and I find it helps me increase my metabolism. Want to know if this is right for you?  My Tips on How to Do Doubles the Right Way 1️⃣ Find Balance. Avoid overtraining by balancing workouts between higher and lower intensity. Ramp up intensity, duration & frequency carefully since small steps will help prevent injury and allow your body to recover. 2️⃣ Space it out. I will do one workout in the morning and

Imagine if you walked into school on the first day of kindergarten and your teacher handed you an exam for biochemistry. What would happen? You’d fail, obviously. The same thing happens with diet and exercise. You get trapped. A trap this is designed for most people to start and stop with limited success, regardless of the plan. Instead of receiving a foundation built to help you accept your lifestyle changes, you focus on “best exercises” and “superfoods.” All of that is great but that’s not enough for most. In working with clients on goals from fat loss to gaining muscle one of the most common weaknesses has become a loss of motivation.  Does this sound familiar to you?  1. You start a plan,

Good nutrition starts with smart choices in the grocery store. Cooking up healthy meals is a challenge if you don't have the right ingredients in your kitchen. But who has time to read all the food labels and figure out which items are the most nutritious and the best buys? With a little guidance, healthy choices are simple to find in any supermarket. Plan Ahead for Success The process starts even before you head to the grocery store, experts say. Before you set out for the market, plan your meals for the week, and create a list to shop from. It takes a few minutes, but saves time in running back to the store for missing ingredients. And never shop hungry! This

Start or end your day right with my freezer-friendly ProteinWaffles made right in a blender! If you leave the fancy toppings off it’ll only cost you 240 calories, plus it’s packed with 24g of protein to keep you full, prevent muscle breakdown and promote recovery and loaded with nutrition to give you energy to smash out your day!  Ingredients (makes 4 servings): 4 egg whites 2 whole eggs *whole eggs offer the best amino acid profile of ANY food on the planet 2 cups fat-free cottage cheese 1 tsp moringa  1 scoop vanilla whey protein powder  2 cups old fashioned oats 1/2 teaspoon vanilla extract 1 tbsp ground chia & flax seed Pinch of salt DIRECTIONS: Preheat a waffle iron to medium-high heat. Lightly spray the top and bottom of the waffle

Want buns of steel?!! Then give these cable exercises a try. These are some of my Favorite Exercises to Tone Your Buns. I use them at the end of my workout to really get my glutes burning. I love them and they work! Get moving! https://www.youtube.com/watch?v=Z5drUVFrqYg&feature=youtu.be Train with me in person at one of my 4 Day Fitness Intensives For online coaching email ryall@RyallFitness.com

Oh yeeees! My favorite word! You all know that I’m a FAN of the ‘refeed’ meal. I schedule these meals regularly for myself and for my clients on an individual basis. Nutrition and diet are undoubtedly the most psychologically demanding aspects of a health and fitness regime, particularly as the weeks turn into months, and the months turn into years on the path to reaching your health and fitness goals. I wasn’t always able to have a refeed meal. When I first started my fitness journey I was totally obsessed with tracking and weighing every single thing I ate. It was stressful, controlling and not any fun. As a Professional Fitness Athlete competing in multiple events every year and having to

I start every day with an energizing green-based blended juice and love how energized I feel. I also have less sugar cravings, stay fuller longer between meals, have regular bowel movements and my skin radiates when I’m consistent with my juicing. But to ‘blend’ or ‘juice’ is the question? It’s well-established that increasing your intake of fruits and vegetables is good for you. A review of studies has shown multiple health benefits. Two that particularly stand out to me are that eating five or more servings of fruits and vegetables a day can decrease the risk of stroke by 25% and that the antioxidants in fruit and vegetable juices may play an important role in delaying the onset of Alzheimer’s disease.