Your Weekly Serving of Ry Bread

Eggs: The Whole Yolk and Nothing But 10/10/17 What came first: the chicken or the egg? Either way you should be eating both of these foods almost everyday. But let's talk about the eggs. Eggs are given a bad name because they are supposedly high in fat, supposedly high in cholesterol, and supposedly cause heart disease. Well let's break this down: 1) Eggs are high in fat but they contain monounsaturated and polyunsaturated fats which help lower the risk of type 2 diabetes and keep cholesterol levels at bay. 2) Speaking of cholesterol, yes eggs are high in it; but one egg isn't going to raise your blood cholesterol levels. If you have high cholesterol or are cholesterol sensitive, then maybe opt for egg whites or mix 2-3 egg whites with one whole egg. 3) Eggs do not cause heart disease. Everyone is worried about the saturated fats and high cholesterol but like I said in the statement eggs contain the good fats your bodies need which will not cause heart disease but actua...

Band Pull-Aparts: Help Out Your Shoulders With This Mobility Exercise 10/9/17 How many of you deal with nagging pains located in the front of your shoulders? Do you have a job or lifestyle where you always sit or slouch way too much? Chances are your shoulder blades have been in a rounded forward posture position for long amounts of time where the muscles have become functionally weakened, which is bad for stability and strength of the shoulder joint. This is a common reason why when people bench press (which they shouldn't) their form sucks and they complain of feeling the whole movement in their shoulders. If there was one mobility exercise to help fix all this wouldn't you want to do it everyday? Well there is...here is the band pull-apart. Band pull-aparts are great for retraining your shoulders to move around pain by getting them to move in the opposite direction where they should be most often. A traditional band pull apart is great to add into a program as a warm...

Try vs. Do: The Difference Between Them 10/8/17 I think Sundays are becoming my favorite day for the blog; well other than those pumpkin cookies i gave yesterday so maybe it's a close second to Savory Saturday! Anyways today is another great way to shape your mentality on how to turn attempts into accomplishments. It starts with changing the word "TRY" and replacing it with the word "DO." The word "try" is a word I hate. Once you say you are "trying" to do something you are building up the intention for potential failure or limited success. For example, if you are fed up with your eating habits and you want to make a change, saying the line "I'm going to TRY and eat better" is basically you saying "I'm probably not going to change my eating habits." Now that doesn't really issue a lot of confidence in yourself to be able to eat better. You are telling me that you are going to attempt to eat better, but ...

Oatmeal Pumpkin Cookies: Because it's Pumpkin Season!! 10/7/17 I know I'm going a little overboard on the sweeter side of things with these recipes as I'm giving you another baking recipe but I can't help it! I feel that is where a lot of us struggle with our nutrition. We get these temptations for something sweet and we end up caving for a huge piece of pie with ice cream or a chocolate bar that has no real nutritional value other than a ton of sugar and fats! Well since it is pumpkin season I figured let's go and see what pumpkin recipes are out there and boom I found this one. OATMEAL PUMPKIN COOKIES . These are so simple to make and is a very nutrient dense snack for either before or after a workout or if you need to stop a sweet craving. Here is the list of ingredients and how to prepare them: Ingredients: 1.5 cups old fashioned oats 1 can of Libby's pumpkin 4 scoops of vanilla protein powder A splash of vanilla extract 1/2 cup raw organic ho...

300 Yard Shuttles: A Great Test of Speed, Power, and Conditioning 10/6/17 Want to test your stamina and speed? Then try out the 300 Yard Shuttle. The 300 Yard Shuttle helps build endurance and increases your ability to be able to recover faster from sprinting situations. It also improves your speed, acceleration, and agility. The 300 Yard Shuttle is used for athletes of all levels from high school to the professionals and is also used as a test in the armed forces. How to Perform the 300 Yard Shuttle: Put out two cones either 25, 30, or 50 yards apart. If 25 yards you do 12 sprints, if 30 yards you do 10 sprints, if 50 yards you do 6 sprints. Sprint as fast as you can back and forth between the two cones or making sure to touch each one each time sprinting towards it. You will do it once. Rest five minutes, and then perform it one more time. You will then take the average of the two and that is your time. For your results, here is where you can determine how high ...

Sleep: An Important Factor of Why You Are Not Losing Weight or Gaining Muscle 10/5/17 There are two main things that dictate what we do each day: 1) how much money we need to support ourselves and 2) how much time we have to do everything. Schedules get hectic when you have to fulfill a full time job, family and kids, and personal life on top of that. One thing that always gets pushed to the side is sleep. So many adults are getting less than the 7-9 hours of recommended sleep they need each night for their bodies to function properly. But when you are training, whether it be for muscle gain or fat loss, and don't get the proper sleep, it's like you are shooting yourself in the foot because how you recover from sleep is far more important than spending two hours at the gym killing yourself. The saying "what you do outside of the gym is the most important" is very true. Along with nutrition, sleep is needed to be able to recover properly from a workout or even ...

Kettlebell Swings: Hip Hinge Power 10/4/17 Kettlebell swings are a great hip hinge exercise for developing explosive power. The problem is so many people don't know the term "hip hinge." Also, so many people are caught up in the crossfit phenomenon and they see them do their swings where they are squatting and bring the kettlebell above their head?!?! Talk about an injury waiting to happen. The difference between a squat and a hip hinge is a squat places more emphasis on the knee joint (top picture on side) where you get far more knee bend and loading of the quadriceps. When hip hinging, you prioritize the use of your posterior chain by loading the hamstrings and glutes (bottom picture on side.) What I am going to do is break down each part of the kettlebell swing so you can see how each part is done correctly and then you can combine it all together: 1) Setup and Hiking the Kettlebell:  You will start in a position like your are going to "hike a football...