Sweat to Sparkle with Ryman Fitness
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.
Cowgirl Fit Bootcamp
Lizzie Ryman has created this fun circuit that you can do just about anywhere. Short and sweet it gives you an intense workout in a short amount of time - perfect for the on the go cowgirl!
Warm Up: 2 Minutes of Skipping
6 barn burners at 45 seconds each
rest 15 seconds between each
1. Bodyweight Squats with Band
*You can do this exercise with, or without the resistance band
Ensure that you are keeping that tummy tight, and your abs are engaged the entire set.
Squeeze your bum at the top of your squat to engage those booty muscles!
2. Plank Ladder
Keep your neck in line with your spine, and abs engaged throughout.
3. Wall Sit
4. Plank Jacks
5. Ball Slam
6. Stability Ball Transfer
Rest for two minutes and repeat the entire circuit 3x!
Stretch to cool out.
We all know that breakfast is one of the most important parts of our day! Just like we ensure that we breathe through out workouts, it is essential that we continually set ourselves up for success by fuelling our bodies properly throughout the day. During a busy day, it is easy to let our meals become a last priority. Taking just a few extra minutes to have something to eat can really make a huge difference in your day.
Here are a few tips and tricks that I use to ensure that I am getting everything out of my quick-and-easy morning breakfasts!
- Greek Yogurt
Greek Yogurt is always a great breakfast option as it is simple, easy and FULL of protein. I often add greek yogurt to my shakes, or have it in a bowl with some fruit and granola.
- Peanut Butter
Peanut Butter is my weakness - not only as we getting those healthy fats in, but we are also adding to our daily protein intake. I often add peanut butter to my oatmeal, or spread it on whole wheat toast with slices of banana in the morning.
- Cottage Cheese
Cottage Cheese with some honey and fruit makes for a delicious, and healthy, breakfast to get you going.
Make your oatmeal with milk instead of water, I use coconut or almond milk. This also adds protein and healthy fats to your diet. It is all about the little things that add up.
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.
"Dammit Cash, this isn't a game, this is fitness!"
I exclaimed to my dog as I poured sweat while working out at home at like 9 pm at night as he kept licking my face and biting my ankles... and if that doesn't sum up my life, and probably most of yours (sub in dogs for kids), then I don't know what does. When you stop riding seven times a week, eight hours a day, your fitness plummets rapidly. All of a sudden I felt sluggish, slow, and chunky. My new journey down this whole regular fitness road has actually been decently easy thanks to Ryman Fitness. You see, I'm a big motivation lacker and am trying my darndest, but in life.. I struggle balancing my time and planning my days in advance. So, working out by myself? Yeah right, ain't going to happen. I have had many under-used gym memberships in my day ya'll. Personal training sessions with Lizzie 2x a week, with planned workouts in-between have made me way more accountable, and have taught me in a gentle way that fitness is fun, and also makes you feel really great. After retiring from the loping game, I found myself super burned out for various reasons, but my energy levels (that were already pretty nonexistent) completely plummeted. Eating healthier, and getting quick and impactful workouts in every day has completely elevated my energy levels and made me feel way better about myself. For me circuits are fun because the exercises change up, you get some rest time in between, and they are done pretty quickly. Who doesn't have 30 minutes in a day to bang out a quick circuit like the one above?
As Lizzie touched on, breakfast is a very important part of the day, and probably my biggest struggle diet-wise. I am a one massive meal a day girl, otherwise I drink mostly coffee and not a lot of anything else (including water... anyone that knows me knows I'm not a water drinker). So although I generally eat decently healthy, it's sporadic and throws my dehydrated, desert-like, body off, which doesn't exactly help my energy levels or my fitness. Okay, so this whole series is about finding a balance in fitness, health and life, but a flat stomach wouldn't hurt my whole deal either, and you aren't going to get that eating like crap and never drinking water.
So, thus far in my journey i've learned that plank ladder is fricken' brutal and having a personal trainer means that you have someone that won't allow you to quit halfway through it, but it's worth it if it means I have high energy that can get me way farther and way happier throughout the day.