Sweat to Sparkle with Ryman Fitness (2)

This princess packs a serious punch! 

Not only is Lizzie Ryman a kick ass cowgirl, she is a 2017 Calgary Stampede Princess and is also a Certified Personal Trainer who operates Ryman Fitness out of Calgary, and Cochrane, Alberta. Through positive and upbeat motivation and guidance, her fitness program is tailored to balance a healthy and fit lifestyle. Ryman understands that balance can be hard to maintain, especially when you're on the road, or spending long days at your 9-5, and then heading straight to the barn. Through the "Sweat to Sparkle" series, brought to you every Monday, Ryman hopes to reach and help as many cowgirls (and cowboys too!) as she can. You can learn more about the services Ryman Fitness offers at www.RymanFitness.com.

Lizzie has concocted a pretty intense workout for us this week, but the added benefit is all you need is stairs for this particular workout! So, if you are heading down the road and are feeling rather sluggish and like you need to hit the gym, find your nearest set of stairs and get to work! You'll thank us... after. ;)

Warm Up: 2 sets up and down the stairs. Ensure that you are taking your time, as it is a warmup, and touching every step.

On to 1. Lunges!

Skipping one step, lunge your way alternating legs up the staircase. Don't jump! We aren't running, instead try to use your bum and quads to get this done.

2. Incline Push-Ups

20 incline push ups on the stairs, or on a bench.

3. Lunges Round Two!

repeat a second set of stair lunges.

4. Tricep Dips

20 tricep dips

5. Crossovers

First on the left side, the entire staircase, then return to the bottom, and repeat on the right.

6. Bodyweight Squats

50 of these bad boys!

7. Box Jumps

8. Sumo Squats

*place your feet wider than a traditional squat and angle your toes out and away from the midline of the body. Think sumo wrestler and hold and pulse - 30 of these.

9. 1 Set Up The Staircase

running, skipping a step, or as many as feels comfortable.

Now let's get some abs in there...

10. Partner Sit Ups

or just regular crunches if you are alone. :)

11. Opposite Leg-Arm Crunches

20 of these

12. Body Saw

... do this for one minute

13 & 14 - 2 rounds, you guessed it, back Up and Down the Staircase

... making it an even ten rounds!

15. Reserve Lunge Step Ups

10 on each leg!

& now that you are definitely dying, remember to cool out and stretch out - your muscles will thank you!

The Age Old Battle - Sugar

Lizzie says that although she definitely doesn't believe in cutting out ALL those delicious treats (because what is life without cookies and ice-cream?!) she also believes that everything is good in moderation. Lizzie thought this week she would share this helpful article from ISSA, the International Sports Sciences Association.

Are you counting sugar?

In the past few decades, health, fitness and wellness professionals have villainized fat, carbohydrates, eggs, coffee, and salt. But as we’ve come to evidence through scientific studies, anything in moderation is generally good for us (however, individual differences apply).

Now the buzz is all about sugar, but is it really as bad as the media and some professionals say it is?

As people living with diabetes already know, the grams of added sugar in our diet can affect every aspect of our lives and training goals. If we want to live healthier, happier, leaner lives, we need to be practicing and teaching an important life skill that all diabetic people are forced to learn:

Counting and paying attention to added sugar intake!

A diabetic person’s life depends on this knowledge, perhaps yours does too?

Here are some important things to consider …

Food Quality and Sugar Content
It’s quality over quantity, right? There are mountains of studies to show how processed, low-quality foods cause obesity when compared to the same quantities of so-called “real food”.
Since most processed food is laden with added sugars while real food is not, having a daily sugar quota is a great way to cut back on foods that are not very nourishing, and to be motivated to eat higher quality foods.
Fewer processed foods mean less added sugar overall.

Increased Risk of Death 
According to the AHA, the average man should eat no more than 37 grams and the average woman no more than 25 grams of added sugar each day to stay in the “low-risk” category for heart disease.
To put this into perspective, the average American eats 110 grams of added sugar daily.
This amount puts someone in the “high-risk of death” category.
When counting sugar, please understand that added sugar does not include the sugar naturally found in whole foods, like plain, unprocessed fruit.

Bacteria Thrive on Sugar
Have you heard about the impact that gut bacteria has on body composition?
Gut bacteria may even affect fat storage more so than genetics, exercise, and diet combined.
Diets high in sugar may support the growth of the “bad” bacteria that are linked to higher body fat percentage. So, counting and subsequently decreasing sugar consumption can change your gut bacteria ecosystems for the better.
To put it simply, less sugar equals less “fatty” bacteria and more 
“athletic” bacteria.

Fat Storage
As all diabetics have been taught, consumption of sugar causes blood insulin levels to spike quickly.
One of the jobs insulin performs in the body is to switch from “fat-burning mode” to “fat storage mode.” If your goal is to maintain a lean physique, causing an insulin spike is the last thing you want to do. Counting grams of sugar can help regulate insulin and keep the body in the “fat-burning mode” all day.
Lower sugar intake leads to a higher metabolism that burns more fat.

Sugar is Addictive
Did you know that sugar may be as addictive as nicotine, cocaine, and heroin?
Since most of the sugar eaten in a day is found in the places you may not expect, you probably have no idea how bad the addiction is. Counting grams of sugar is the first step in helping one understand and face the reality of their addictive cravings head on.
The fewer grams of sugar you eat, the greater the control over the addiction and willpower.

Start Counting
… and benefit from greater health, a trimmer waistline, more energy, and fewer cravings for sweets!

Louisa Murch - White is the Creative Director of With A Western Twist, a western lifestyle blog that shares a variety of trending topics, stories from the show pen, influencer interviews and so much more. After deciding to retire her cutting horse, Lady, she found herself a little lost and a lot out of shape. Lizzie, and Louisa, know each other from the Calgary Stampede Ranch Girls, above is a photo of them running a victory lap with barrel racer, Lisa Lockhart. (No big deal or anything). Cue Ryman Fitness to come in for some day-saving, and booty-kicking in the process. 


It's been a week?! Honestly, it feels like it's been a month since last monay when the very FIRST Sweat to Sparkle post went live on the blog. I would love to hear from any of you that tried the workout - thoughts? feelings? Send me some sweaty selfies, I know you have them! I'm hoping you're enjoying the series so far, and if you saw the workout today and went "AW HELL NO", don't worry, I was in the same boat. I'm currently procrastinating doing it myself to be honest, but I know once I do, I'll feel like a real bad-ass, and that's generally what I like to achieve after working out anyways. By the way, speaking of bad-asses, shoutout to Brigitte Meyer, total fit boss babe, and the talented equine massage therapist behind Vitality Equine for being the model in the video for some of these intense work out sessions! Pretty cool that Brigitte cares about our horses fitness, just as much as she cares about her own. She's a proud member of Ryman Fitness as well.

 Anyways, I'm rambling... I had this entire paragraph written out about all the things I did this week (so many amazing things, a massive hike, a great shoulder and back session with Lizzie, fun circuits, an intense boxing session (a newfound love of mine) and I tried a super fun Barre Belle class with a friend that was INTENSE but awesome) and was going to tell you guys how I skipped Sunday and haven't worked out yet today, and was really throwing myself a huge pity party and realized I sounded like a real complete loser. For someone that went from zero to all of that above in two weeks? Pretty damn good. Plus, I'm feeling really lethargic and have a big night of work ahead of me yet, so I bet you if I just go eat something instead of the eighteenth cup of coffee today, and work out for an hour, i'll feel a lot better about myself and have enough energy to push me through tonight.

So I guess what I'm saying is, moral of the story, don't be so hard on yourself and reflect on what you have done this previous week. If you wished it had been more, plan better this week, if your happy, pat yourself on the back, if your somewhere in between, that's okay too. Hope you guys have an awesome week ahead of you - whatever that may look like! (... maybe it'll look like a stair workout!)


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