Sweat to Sparkle with Ryman Fitness (7)

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.

4 exercises to improve horseback rider stability, lack of flexibility and strength. These exercises will help prevent injuries as well as correct imbalances to make us overall better horseback riders!

1. Toe Taps with Bosu Ball

This exercise engages our lower abs and all the muscles connecting to our quads. This exercise also releases tension in our hip flexors and lower back, that naturally comes from horseback riding. Balance is key in this exercise, as you can tell by my video. ;)

2. Hamstring Leg Curls on Stability Ball

This exercise fires our gluten and teaches our lower core to support itself, increasing overall pelvic support.

3. Plank Leg Lifts

These leg lifts assist in improving flexibility of the hips and again, strengthening your glutes! This becomes especially helpful in driving our horses forward via our seats - whether it be for an extended job or flying lead changes.

4. Stability Ball Jack Knives

These will assist in increasing our depth of seat and control over our pelvis while letting the rest of our body move naturally with the horse.

Wild Rice Salad

Light in calories, but high in fibre and protein, this Wild Rice Salad, from Jamie Oliver, is a great lunch idea, and is ridiculously easy to make.

400 g mixed rice, such as Camargue, wild and long-grain
150 g mixed nuts
1/2 a bunch of fresh basil
1/2 a bunch of fresh mint
75 g dried apricots
extra virgin olive oil

1. Cook the rice according to the packet instructions until tender. Drain, then allow to cool. 
2. Roughly chop the mixed nuts, pick and roughly chop the basil and mint leaves, then roughly chop the apricots. 
3. Combine with the rice, season with sea salt and black pepper, then drizzle with oil. Serve with grilled meat or fish.

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. 


This is a personal favourite Sweat to Sparkle for me. Although I recognize that fitness and horseback riding go hand-in-hand, I wasn't totally convinced that they truly do. I worked for trainers for a long time, think minimum six hours, maximum... 16 hours, a day in the saddle. I was definitely strong in my core and thighs but lacked definition in other areas and like.. what is cardio? After committing myself to this whole gym-journey the past month or so, I got on a few horses for the first time in a long time this week. I was pretty amazed at how strong I felt, overall. I have a weak left leg that showed up dramatically in my cutting horses, then, when I took a break from showing, it showed up dramatically when I was hiking. Now, i've been working on strength and conditioning through my hips and knee, and all of a sudden, that left leg didn't feel so weak anymore... but it would have continued to be weak had I not worked on strengthening in through other forms of exercise, aside from riding.

It's an amazing thing, this whole fitness journey. ;)

Reminder - The Ryman Fitness October Contest is running ALL MONTH. All you have to do is submit ONE video or photo of yourself doing ANY of the exercises we have detailed in the last 6 blogs and share ONE of these posts and you will be entered in a chance to win a MONTH free of personal training with Ryman Fitness!


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