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Drink Coconut Water To Restore Your Body's Energy Levels

Filed under: Exclusives!FitnessPersonal TrainerBodyNutrition

Coconut water

Want all of the benefits of drinking a sports drink after a work out without all of the extra sugar and other additives? FitPerez contributor and personal trainer Ryan Walseth recommends coconut water! Find out why below!

After a sweat-evoking 60-minute workout, (strength and cardio of course) your body becomes depleted in it's glycogen and electrolyte stores.

Glycogen serves as your immediate source of energy (sugar).

- Low glycogen levels = low energy

Electrolytes assist in maintaining water balance in the body. They consist of magnesium, calcium, sodium, phosphorus and potassium.

- Low electrolyte levels = potential muscle cramping

So what should you reach for after your workout to replenish these depleted energy and hydration stores?

Sports drinks such as Gatorade, G2, Powerade, and Vitamin Water are popular choices. Unfortunately they all contain added sugar, high fructose corn syrup, and/or sucrose syrup as well as artificial colorings and additives.

A healthier alternative?

Coconut Water!

Coconut water contains naturally occurring sugar (glycogen) from the fruit, and more potassium (electrolytes) than a banana.

I sampled nearly a dozen different brands finding a couple to my liking:

1. Zico
2. Taste Nirvana (with Aloe)

If you haven't tried Coconut Water yet, check it out and let me know what you think! Found in any grocers refrigeration or beverage aisle.

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Avoid Fatigue During The Stressful Holiday Season

Filed under: Exclusives!FitnessPersonal TrainerAdviceBody

christmas tree

Sick and tired of being sick and tired? That may be because your body is suffering from fatigue!

FitPerez contributor and personal trainer Ryan Walseth knows that the stress of the upcoming holiday can actually affect your entire body. Check out his tips below to find out how to give your body the gift of avoiding "adrenal fatigue":

It's crunch time! Not ab crunch time…end of the year, holiday season crunch time.

The accumulative effects of everyday stress coupled with upcoming holiday parties, overeating, increased spending and low sleep can wear out even the heartiest of souls.

High physical and mental demands paired with insufficient recovery = overworked adrenal glands.

I read a fantastic article in Experience Life Magazine outlining adrenal fatigue.

Here's how they described it:

"To understand the connection between chronic stress and adrenal fatigue, it helps to know a little more about the body's two adrenal glads. Each of them weighs about as much as a grape and sits atop each kidney. Their job is to release tiny precise amounts of chemicals, including cortisol, adrenaline, testosterone, estrogen, aldosterone and DHEA. These chemicals, individually and in concert, help the body in many ways, including responding to stress, maintaining libido, and serving as one of the main control centers of the immune system."

Whew! Big function(s) for such a small gland!

The term 'Adrenal Fatigue' is not definitively recognized by the medical community as a whole.

I asked Darlene Kvist, founder of Nutritional Weight and Wellness, her thoughts on Adrenal Fatigue.

She responded, "Adrenal Fatigue? I don't recognize it as an actual [medical] condition. Simply put, it means you need more sleep".

Whether you recognize Adrenal Fatigue as a condition or not, a little mental and physical prep work will help you survive or even thrive through this holiday season. Here are some fatigue buster's you can start implementing immediately to help stave off "Adrenal Fatigue":

Screen time: Light stimulates cortisol, your body's stress hormone. Shut down all screens well before bedtime to calm your system.
Diet detox: Remove as many sugars as possible replacing them with fruits and vegetables.
Hydrate: Supports immune health, organ function and serves as a detoxifier
Exercise: Mental and physical stress reliever
Sleep: Paramount for recovery! (see quote below)
Yoga/Stretch: Relaxes body and promotes circulation
Massage: No explanation needed here!
Meet a friend: Conversate…in person
Green Tea/Candles: Caffeine free and antioxidant rich hydration with ambiance
Read/Learn: Escape with a good book
Vacation: Often times the medicinal affects of laying on the beach aren't known until you're there.

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Back To School Routine Tips!

Filed under: FitnessHealth

Back To School Routine Tips

Hey guys! Here are some tips from our beloved Ryan Walseth on how to keep a back to school routine set and manageable:

Now that it's post-Labor Day, the back-to-school routines are settling into place. Just make sure you reserve some time for personal fitness! As little as 1-2% of your week is all you need to set aside.

Only 1-2% you ask?

Reserving just 3 hours out of a possible 168 hours in a given week puts the issue of time in perspective. Less than 2% of your week is all it takes to relieve stress, tone muscles, and burn fat!

That definitely puts it into perspective! Thanks Ryan!

Ryan is a PT who uses extensive research to bring us tips!

[Image via AP Images.]

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Incorporating High Intensity Training Into Regular Workouts

Filed under: FitnessPersonal Trainer

high intensity interval training

For anyone thinking about incorporating high intensity interval training into their workout, check out this exclusive insight from Lit Fitness trainer and Fitperez correspondent Ryan Walseth:

I recently traveled to New York City for a fitness conference right in the heart of Times Square. The goal for the weekend was 3-fold; re-energize, re-educate, and best of all…new ideas! The element that directly benefits both my loyal FIT TIP recipients and my dedicated clientele are all the fresh workout ideas:) A common theme in many of the workshops I attended was HIIT or High Intensity Interval Training.

HIIT are workout programs designed to shred fat and carve up lean muscles! Programs such as Zumba, P90X, Cross Fit and Insanity are a few examples of high intensity programs rockin' the market in 2011.

The highlight of the weekend was getting crushed in a workout by Shaun T, rockstar celebrity personal trainer and creator of Insanity! Insanity workouts aren't for everyone, in fact I think they are a good fit for about 10% of the exercise population.

However, 100% of exercisers can derive benefits of Insanity-style programs by taking bits and pieces of them and using intervals to infuse life into stale workout programs.

Here's an example of how I incorporate intervals into my client's programs:

Exercise #1: Chest press
Exercise #2: Tricep Pushdowns
Exercise #3: Ab Crunches on a Ball
Insanity-style Interval: Hillclimbers for 20-30 seconds as fast as you can!
Rest for 30-60 seconds and repeat

When we hit a plateau, change is good…strategically placing 20-30 second bouts of high intensity cardio intervals into your program will definitely take your conditioning and calorie burning to a whole new level!

"It is within the experience of everyone that when pleasure and pain reach a certain intensity they are indistinguishable."

- Arnold Bennett

Thanks for the tip, Ryan! We're looking forward to following your advice and adding a little bit of insanity into our workouts.

[Image via AP Images.]

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