Group Training – New and Improved!

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Hey guys, Ryan here! I’ve been dying to give you the scoop on some upcoming upgrades to our group training program that we’ve been working on for the past few months. We’re getting ready for the official launch on July 1, and I wanted to give you some insights on why we’re changing the program and what you can expect. Here’s a hint: super awesome, higher quality training! Beginning July 1, you will notice a significant change to our group...

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  May is National BBQ Month: Get Out and Grill Out By Katelyn Castro The summer months are quickly approaching. For me, it means fun in the sun, relaxing outdoor dinners, weekends at the beach with my family, and grilling – YES! But BBQ’s and block parties can be huge saboteurs of our nutrition and fitness gains. How do we host get-togethers, attend potlucks, and celebrate the summer months without going overboard? Here are a few ideas to keep your...

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By Ryan Halvorson The other day a friend posted a rant on Facebook about how tired she was of all of the conflicting information about weight loss. Low carb or high carb? High fat or low fat? Steady state cardio or sprints? Lift heavy weights or light weights? The information out there is downright dizzying. Every so often a new nutrition or exercise study is produced that catches media attention and spreads like wildfire. The studies that gain the most...

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Healthy Recipe: Veggie and Quinoa Stir-Fry Provided by Katelyn Castro Try this quick, healthy dish that’s packed full of protein and vegetables. 1 cup quinoa, rinsed 2 tablespoons sesame oil 1 cup edamame, shelled 1 pound mixed mushrooms, sliced 1 head of broccoli, chopped 1 red bell pepper, cored, seeded, chopped 8 green onions, chopped 2 cloves garlic, sliced 2 eggs beaten 2 tablespoons low-sodium soy sauce Cook quinoa as directed on packaging. Heat sesame oil in large skillet over...

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Surprising Protein Sources Protein is an essential macronutrient for building a stronger, fitter body. Learn to look beyond the meat department for quality protein sources. By Katelyn Castro Hey Bird Rock Fitters! It’s been just over a month since we finished our Veg Out Bird Rock Fit challenge. For those of you who are not aware, we challenged our members and Internet fans to post pictures of their vegetable-sinpired meals on Instagram. Many of us felt the benefits of increasing...

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4 Simple Ways to Bust Through Plateaus Reaching a plateau doesn’t have to be the end of the world. It simply means that it’s time to make some adjustments to your current plan. by Ryan Halvorson   You’ve finally managed to consistently integrate a regular exercise program into your busy life. You’re also hitting your nutrition plan out of the park. Your body has progressed in the right direction. But then something happens. You step on the scale or do...

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Carbohydrate Run-Down By Katelyn Castro There have been questions popping up lately on what I think of carbohydrates. Endless information circulates these days on what the best healthful diet is. Yes, I believe there are certain ways that the general population can benefit, but really, we are individuals. What works for me may not work for you, which could work for your friend, but not their significant other. It is a fascinating, yet confusing trial-and-error process. There’s always room for...

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The Best Exercise on the Planet By Ryan Halvorson Every so often I’m asked which exercise I’d choose if I could do only one exercise for the rest of my life. Years ago I said push-ups because they can be a very effective full-body exercise that offers lots of variation. Also, push-ups emphasize the chest and shoulders, which help fill out t-shirts. What can I say—I’m a dude and have streaks of vanity. Then I got heavy into high-intensity metabolic...

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By Ryan Halvorson About 4 years ago–this was my 5th year as a certified personal trainer–I got caught up in what I call an information vortex. I’d spend quite a lot of time each browsing through various health and fitness journals absorbing “the best new” everything. Part of it was so that I could stay up-to-date for my clients. Part of it was because I couldn’t find a workout protocol that seemed to benefit me. I tried everything. I’d CrossFit...

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By Ryan Halvorson No-brainer: Unless you’re a stick-thin 15-year-old boy like I was 20 years ago, food is paramount for fat loss. It’s simple, really. Eat high-quality foods in moderate amounts and lose fat, right? In theory this works. But in practice, it’s some of the worst advice out there because it’s so difficult to do. We’ve got nasty cravings and shit for willpower (It’s not your fault, by the way. Science says so). Pepper in ads of hot models...

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