Continued Performance by Ryan Fairman

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.
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So why should you care? Because it means that the 1 hour you spend working out is likely not enough.⁠
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Adding purposeful movement throughout the day can be a game-changer for your results.⁠ Especially walks or moving around the house.
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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.⁠
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Want results faster?⁠
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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.

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.

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.

05/31/2021

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

05/25/2021

You don’t need to start over. You just need to keep going.

A long holiday weekend can leave you feeling like you’ve done permanent damage to your health and fitness goals.

I can assure you that you haven’t, so long as you don’t give up.

Saying that you need to “start over” suggests that you’ve failed and have quit on your goals.

Thinking you need to “start over” does you an incredible disservice because it neglects all that you’ve done to move yourself forward.

It casts aside all the knowledge you’ve gained about what works and what doesn’t.

It suggests a negative mindset which only accomplishes one thing: pulling you further from your goals.
So you don’t need to start over.
You need to take your knowledge and self-reflection and keep moving forward.

05/21/2021

What’s your plan for physical activity this weekend?

Physical activity is effective in the prevention and treatment of a variety of chronic diseases and health conditions, including heart disease, hypertension, obesity, type 2 diabetes, osteoarthritis, dementia and many types of cancer. Despite the many benefits, levels of inactivity are alarming and have tremendous costs!

Learn more: http://ow.ly/aLnW50EOM7R

05/10/2021

Fat Loss Without Exercise?

Seems like the easy way out, right? And sure it is definitely possible.⁣⁣
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We always have the tendency to look for the easiest, quickest solutions, especially when it comes to losing fat, it’s just human nature.

This is why there is a multi-million dollar industry selling detox teas, fat loss pills, waist trainers, and diet supplements. They have been able to profit off of this desperate and impatient human behavior towards fat loss.⁣

Of course, you can lose fat without exercise, not by utilizing all the ridiculous pills and replacements available out there, but simply by creating a caloric deficit plan.

Diet is the most important factor for fat loss. You’ve probably heard it 1 million times, and it’s absolutely true.⁣

But eating in a deficit every day is actually pretty hard.

If you can create a further deficit by exercising, it will aid in your fat loss and you will benefit immensely from incorporating physical activity into your lifestyle.⁣⁣

Benefits like --- reducing risk of injury; getting stronger; building lean muscle; improved mental health; increased metabolism; etc.⁣⁣⁣

For best fat loss results and optimal health, focus on creating a slight caloric deficit through tweaking your diet and incorporating a combination of strength training and cardio

If you have any questions regarding fat loss, please send me a message. Happy to answer!

05/04/2021

We need to stop negotiating for junk food aka sweets, desserts, cookies, lattes, beer, etc. with exercise.

You don't have to do anything to eat and drink whatever you want.

Never punish yourself with physical activity after eating something, whatever it is.

Enjoy the foods and drinks you eat and feel good about them in the moment. Enjoy going for coffee or a few beers with friends. Food is a positive thing, especially when it involves bringing us closer together and forming human connection.

Physical activity is not a punishment.

Physical activity is done because you feel good about it, because it is fun and good for your long-term health.

Eating what we want and also exercising are two POSITIVE things we do because we feel good about it in one way or another. One doesn't have to be conditional on the other and neither should be a reward or punishment for the other.

Exercise because you feel good about it.

Treat yourself and enjoy food because you feel good about it.

Stop the self-abuse, negative self talk, and self inflicted punishment.

Be physically active, enjoy the foods you love often, and do what you feel good about.

04/28/2021

People are like a Rubik’s cube. While nutrition is a science, COACHING nutrition is a mix of science and art. It takes a bit of twisting and turning to get the colors to line up just right.

Even if you’re not working with a coach - a good practice to get in when you get frustrated or want to quit at something is to pause and check in with yourself.

- What do I really need right now?
- Do I want to quit or am I overwhelmed (confused, feeling unheard, uncomfortable, etc)?
- How will I feel tomorrow, next week, or 3 months from now if I quit?

Very rarely does someone want to actually quit working out, eating healthier, etc.

Your “I can’t do this anymore” feelings are usually trying to express a need for help without knowing how to ask for it.

So next time you’re feeling like you want to quit, pause and ask yourself the above questions and see what it is you really need.

When was the last time you wanted to quit something but didn’t? How did that turn out? Leave it in the comments below...

04/25/2021

Some useful info from ACSM

Substantial health benefits are gained when adults achieve 150-300 minutes per week of moderate intensity exercise, or 75-150 minutes of vigorous intensity exercise per week. Several tools and methods are used to monitor exercise intensity. Utilizing these methods help adults achieve physical activity goals.

Download the infographic: http://ow.ly/k3Rc50EwlL8