Continued Performance by Ryan Fairman

Continued Performance by Ryan Fairman I help driven professionals improve their health with simple, efficient workouts that they can do anywhere.

03/08/2022

Happy International Women's Day

Today (and all days for that matter), I honor all the women in my life, both personally and professionally. Strong, wise, dedicated, caring, and loving are a few words that come to mind. All around just great people. Thank you for all that you do. Without you, I would not be who I am today and for that I am forever grateful.

08/03/2021

Stress and lack of sleep are probably the biggest things sabotaging your weight loss...

07/14/2021

Ever heard the question 'Can you turn fat into muscle?'

It's a popular one...And the answer?

No, you can't turn fat into muscle

It's misinformation. Don't know where it started but people truly believe if they workout, their fat will turn into muscle.

They are two very different things with very different properties. (Send a message if you like to learn more)

Now you can grow muscle and lose fat simultaneously. But your fat does not transform into muscle.

When you strength train and have an appropriate amount of protein intake, you will build muscle.

Now you won't build a crazy amount and look like a bodybuilder (that takes a lot of time and effort), but it will be a normal amount of muscle

This is super important for health and longevity!

So where does your fat go?

It is broken down through some complex metabolic pathways, which leaves carbon dioxide and water as the byproducts.

And what's the best way to make this happen?

Exercise and proper nutrition

It's why strength training is so important regardless of your goal. Your muscles need to work to grow and become stronger, which in turn will help decrease fat.

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Looking to make some changes to your health? Send a message to find out how I can help + stay tuned for a new program launch (2 week countdown)

07/08/2021

Want faster results with Fat Loss?

Utilize NEAT to Help Lose Fat

NEAT is probably the most underrated aspect of your attempts at weight loss.
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It stands for Non-Exercise Activity Thermogenesis. Which is just a fancy way of saying it’s the energy spent during your everyday activities, like walking, fidgeting, gardening, etc.⁠
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NEAT typically ranges between 15-25% of your body's spent energy.
⁠
So why should you care? Because it means that the 1 hour you spend working out is likely not enough.⁠
⁠
Adding purposeful movement throughout the day can be a game-changer for your results.⁠ Especially walks or moving around the house.
⁠
Chances are you’re reading this from a seated position.

The chances that you have been sitting for the majority of the day...even higher.⁠
⁠
Want results faster?⁠
⁠
Find ways to move throughout the day. Track your steps and see how much movement you're actually getting other than scheduled workouts. You might be surprised at how little movement you're actually getting (

06/30/2021

I cringe when I see these types of comments on social media and group forums...

“𝑰’𝒎 𝒔𝒐 𝒉𝒖𝒏𝒈𝒓𝒚”

“𝑾𝒉𝒂𝒕 𝒔𝒖𝒑𝒑𝒍𝒆𝒎𝒆𝒏𝒕𝒔 𝒅𝒐 𝑰 𝒏𝒆𝒆𝒅 𝒕𝒐 𝒍𝒐𝒔𝒆 𝒘𝒆𝒊𝒈𝒉𝒕? 𝑩𝒕𝒘 𝑰’𝒎 𝒆𝒂𝒕𝒊𝒏𝒈 800 𝒄𝒂𝒍𝒔 𝒑𝒆𝒓 𝒅𝒂𝒚”

“𝑰’𝒎 𝒔𝒕𝒂𝒓𝒗𝒊𝒏𝒈”

“𝑫𝒊𝒅 𝒕𝒉𝒊𝒔 𝒍𝒊𝒄𝒌 𝒐𝒇 𝒎𝒚 𝒌𝒊𝒅𝒔 𝒔𝒑𝒐𝒐𝒏 𝒃𝒓𝒆𝒂𝒌 𝒎𝒚 𝒇𝒂𝒔𝒕?”

The fitness and diet industry + social media has made people terribly misinformed and obsessive with their food and exercise.

Its frustrating as a fitness professional

I'm not frustrated with the people writing these things, but the fact that they think they need to suffer to lose weight.

Between cleanses, miracle “cures”, misinformation, and just plain lies all over the fitness and diet industry - no wonder people are so confused about losing weight. Even when they manage it through misguided methods, they feel like garbage because of it.

This is why I’m so passionate about helping people.

Achieving your goal bodyweight or body composition does not mean you have to suffer to get there.

Please find a better way.

Make better decisions, work on your daily habits, and understand that it takes time to make long lasting changes.

Then if you decide you need help - I’m here. Reach out and we can discuss next steps.

06/24/2021

Noticing some aches and pains after exercise lately? Specifically strength training?

It could be HOW you're exercising...

Read this week's newsletter to learn how to strength train appropriately for you body, so that you finish your workout feeling better than when you started.

http://ow.ly/6rAq50Fi1jg

And if you'd like to sign up for future newsletters, click the link below

http://eepurl.com/dH35ub

06/21/2021

Go easy on yourself....

You don't have to be everything to everyone. You don't even have to be everything to yourself right now.

If you're finding life hard, that's OK.

If basic self care is hard, that's OK.

If going for a walk feels hard, that's OK.

If talking to people is hard, that's OK.

Your best is your best at that given time...Not the best ever that you're capable of...

Nobody functions at their best ever, every day...And that's OK. It really is.

06/15/2021

Confused on What to Use for Strength Training? Read this post and I'll help explain it for you...

There are MANY tools available when it comes to strength training. Here are a few:

- Mass based resistance - Dumbbells, barbells, kettlebells, bodyweight

- Rubber based resistance - Tubing, mini bands, monster bands

- Selectorized mass based machines - variety of brands, makes, and models

- Selectorized pneumatic based machines - Keiser is a leading brand

- Cable/pulley system - variety of brands, makes, and models

Wow! Lots to choose from...and these are just a few.

No wonder it's tough to get started with strength training...what do you choose?!

Well, as with anything health and fitness related, it depends....

1. What do you have access to?
2. What is the most efficient and effective option for you goals?
3. What can your body and joints tolerate?

Each tool is unique and provides its own set of advantages and disadvantages.

If you're just starting out, there are some low investment options that will work well, including tubing/resistance bands and a Dumbbell or mass based resistance.

Plus, if you have something heavy to push into (floor, wall, etc.) you can open up the possibility of utilizing isometrics.

Want some further guidance? Comment "Strength" below and I'll send my strength training guide for beginner and intermediate exercisers.

What’s the hardest lesson you’ve learned so far? Could be fitness related or not, your choice! Leave it in the comments ...
06/10/2021

What’s the hardest lesson you’ve learned so far? Could be fitness related or not, your choice! Leave it in the comments below.

Why should you incorporate strength training?This review describes a multitude of benefits that occur from adding in a c...
06/07/2021

Why should you incorporate strength training?

This review describes a multitude of benefits that occur from adding in a consistent strength training regimen. Couldn't agree more that exercise is medicine.

"Benefits of resistance training include improved physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem.

Resistance training may assist prevention and management of type 2 diabetes by decreasing visceral fat, reducing HbA1c, increasing the density of glucose transporter type 4, and improving insulin sensitivity.

Resistance training may enhance cardiovascular health, by reducing resting blood pressure, decreasing low-density lipoprotein cholesterol and triglycerides, and increasing high-density lipoprotein cholesterol.

Resistance training may promote bone development, with studies showing 1% to 3% increase in bone mineral density. Resistance training may be effective for reducing low back pain and easing discomfort associated with arthritis and fibromyalgia and has been shown to reverse specific aging factors in skeletal muscle."

TONS of benefit! If you feel like you don't know where to get started, send me a message and I'll set you up with a program for your current level.

06/03/2021

Do You Plan for Unpredictable-ness?

Look, I get it. We have a lot to juggle on a daily basis

Each day is unpredictable

So we go through life living in a reactive state...always trying to prevent any of tasks we're trying to juggle from being dropped.

Then we get to the end of the day and we wonder how is it 6 PM already? What did I accomplish?

To have a real chance of succeeding at something you want whether it's weight loss, getting a promotion at work, deepening your connection with family...you have to be proactive in your approach.

"But Ryan, things are popping up all of the time! I can't plan when my toddler wakes up early from a nap or a work thing needs my attention."

True. Our lives have a decent amount that's unpredictable.

But that means we plan for unpredictable-ness. We make room for things we can't control.

Plan what you can and know that some of it will go sideways.

You don’t have to do everything 100% as you had planned. Sometimes it means doing half of it. Sometimes it means asking for help.

But this way, even when things aren’t perfect, you have a plan and alternate routes when the plan doesn’t work. Then there’s no guilt or shame, just another option. You can roll with the punches but still work towards the things that are most important to you.

“The willingness of America’s veterans to sacrifice for our country has earned them our lasting gratitude.” - Jeff Mille...
05/31/2021

“The willingness of America’s veterans to sacrifice for our country has earned them our lasting gratitude.” - Jeff Miller

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