Project New Year – Day 54, 55, and 56 – Ryan Out

This may not be the post you were expecting to see from me, but here it goes. Seems to be a trend that I don’t blog on the weekends. Lots of stuff happens on the weekends and I just don’t seem to get to it. This weekend it has been especially tough to swallow. Friday I was thankfully busy with the kids and their school activities. They are so awesome! Since I had a Time Trial on Saturday the kids stayed with my parents. My parents and the kids always seem to enjoy their time together. I had some conditioning to take care of, so it all worked out. The time trial went well. Somehow I set a personal best even though I hadn’t eaten anything but Shakeology since Thursday night (2 Shakes on Friday and one Saturday morning before the race). Emotionally I am a wreck. Financially I am nonexistent. But physically somehow I am enduring even though I know at some point if I keep going like this, surely that will fail as well. Even though it may not seem like it on the surface or through my Facebook feed, I have been avoiding something for a while. I have not been taking care of me and there is nothing of me left to give. I am tapped out. I am sorry if I am letting anyone down but I need to stop this charade. I am not happy. I am not doing well.

And I am done putting on that facade. I had every intention of taking this thing through 120 Days and I may very well complete it, but if I do, I am going to do it for me and no one else as it should be. Life is hard. Being a dad is hard. Being a good ex-husband is hard. Being a significant-other is hard. Success is hard. Getting in shape is hard. Staying in shape is hard. Eating healthy is hard. Being accountable is hard. If you can do it and you really want it, anything is possible. But if you don’t take care of yourself and do the things you need to do to provide a stable foundation for yourself and for the people you love and care about, it can all come crumbling down when the balance gets too far off. Unfortunately, sometimes that crash comes a bit too late and everything you have worked for is suddenly gone or just out of reach. I guess that is where I am right now. Starting over from the beginning.

I apologize to everyone I have let down over the past few years. I thought I was doing what I needed to be doing but apparently that was not the case. I don’t blame any of you for jumping ship, not doing the things I may have asked you to do, or even not wanting to be involved in what I was so excited about sharing with you. I get it. I mean the stuff I do really does work. Health and Fitness wise I have never been in better shape. Mentally and Financially I was never ready to let it work as it has worked for so many of my friends and mentors. And that is where I have failed so many of the people who were closest to me. I am somewhere underneath all of the rubble and it is time to start digging my way out.

I am going to take some time away. Not exactly sure what that means yet, but it is my intention to come back strong and ready to help those people that are ready to accept my help and do what it takes to get to where they want to be. I am not giving up. I know it is possible. We just have to be ready to make it happen for ourselves without any reservations. So for now this is my last blog post. I wish you all the Happiest of Holidays and a Wonderful New Year! I hope to see you on the other side……good journey!

Friday, November 21, 2014 – Weigh-in: 173
P90X2 X2 Shoulders + Arms and X2 Ab Ripper and X2 Yoga
Saturday, November 22, 2014 – Weigh-in: 170
12.9 Mile Time Trial and Foam Rolling Recovery
Sunday, November 23, 2014 – Weigh-in: 168
P90X2 X2 Recovery + Mobility

ShakeologyBeachbody WheyBeachbody Fuel ShotSlimming FormulaCordastraEnergy and Endurance FormulaP90X Results & Recovery Formula

Open Up And Talk – The Rise of Male Eating Disorders

A Contributing Article by Laura Howard

As men, we know that it isn’t always easy to open up and talk about feelings, or things that seem to affect us on a deeper level. It seems cruel to tar every male with the same brush, and there will always be exceptions to the rule, but for the most part it’s difficult. One aspect of men’s health that sometimes does get overlooked totally is mental health – and more specifically the rising numbers of males who are starting to suffer from eating disorders.

Once considered pretty much a female only cause, there has been a distinct shift in the last few years towards men who begin to display the signs and symptoms of anorexia and also bulimia too.

As many as 10 million men suffer from some form of eating problem and they can be characterized in different ways. For instance, whilst anorexia means that someone might drastically reduce their calorie intake and engage in other damaging behaviors such as too much exercise or totally restricting the food groups they eat, a bulimic will binge eat then embark on an act of purging themselves – either by vomiting or using laxatives. Both conditions are damaging and harmful, not just from a mental standpoint but from a physical standpoint too.

Sufferers of either illness risk damaging their internal organs, either from the strain of purging, or simply from a lack of nutrients in the long term. Men may find that their libido is decreased, that their hair will start to thin and fall out, the need to shave on a daily basis will cease and that they lose muscle tone too.

What needs to be understood is why there are increasing numbers of males now beginning to develop these illnesses. It isn’t clear whether this has always been the case, or whether it is a relatively new phenomena and that the male half of the population is just simply becoming more open.

Treatment options for bulimia and anorexia too are roundly the same for both sexes – inpatient therapy, medication and later on specific outpatient treatments are required. Sufferers will usually be weighed and monitored on a regular basis too. Inpatient treatment may be essential at first to help stabilize weight, to help rebalance the body and get the right levels of nutrients back in there and also for intensive talking therapy. With help, men have a fighting chance of overcoming eating disorders, too.



No this isn’t a post about the annoying waiting involved when streaming video on your computer or handheld device, or having your car detailed with a high-speed, rotating chamois .. er .. wait, that’s buffing. Anyway the buffering I am talking about is characterized by putting something between two things you care to separate. In this case over the past 2 weeks I have been buffering (eating everything and only cycling) as a sort of Recovery from the 2013 Triathlon Season before I start Off-Season Training.

Let the Strength Training Begin! The 2014 Triathlon Season is going to be ridiculous! And as a Falco Bike Sponsored Triathlete I need to be ready! Beginning January 1, 2014 I move up into the 40-44 Age Group. Have I told you that many of the best endurance triathletes in the world are in this age group? Yeah, so I have my work cut out for me and I love that is is going to be a challenge!

To be honest though, I am not one who is very fond of “strength” training. I am very wired for slowtwitch activities such as swimming, cycling, and running, to name a few 😉 . Alas, strength training is very important to increase sustainable and explosive power. To accomplish this goal, I will be doing all of the following at various times, intensities, and durations:  Insanity: The Asylum Volume 2 , TriCore on the EVOcx , Yoga, Kettle-Bells, and Stretching combined with the functional training of Swimming (laps and on BowSwim), Cycling, Running (indoor and on road/trails). This will start tomorrow and continue through the remainder of the year.

Sounds like fun! Check in from time to time and see how its going! These next few months I’ll be rolling out some different posts. Ones that are more entertaining than the standard Accountability Posts. Back to the recipes, product reviews, and eventually pictures of the Falco V TT Bike build in December. That’s is going to be exciting!!!!!







***Guest Article*** Giving New Meaning to “Surf & Turf”

As most multi-sport endurance athletes know, training all areas of the body through varying modalities can yield promising results. However, sometimes the monotonous endurance routines lack luster. So, today I will outline a water and dry-land crossfit-esque workout that will hopefully spice up your practices.

** I highly recommend 15 minutes of stretching beforehand

** Workout designed for a standard 25-yard pool


4-4-4 (400 swim, 400 kick, 400 pull / scull)

Set #1

10 x 100’s

Intervals: 3 x 1:40, 3 x 1:30, 3 x 1:25, 1 x SPRINT

2:00 Minutes Rest – Hop out of water

Set #2

5 x 1:00 planks – rest 45 seconds between rounds (for added challenge lift opposite arm and leg)

4 x 25 push-ups – rest 60 seconds between rounds (alternate rounds with wide and narrow hand positions)

2:00 Minutes Rest – Time to heat it up

Set #3 (Lung Busters)

15 x 50’s

Interval 1: 5 x 1:00 (4 breaths total)

Interval 2: 5 x 0:50 (4 breaths total)

Interval 3: 5 x 0:45 (4 breaths total)

2:00 Minutes Rest – Walk it off (Out of Pool)

Set#4 (Lunge Busters)

5 x 20 lunges (each leg) @ 45 seconds rest between round

Hold a medicine ball / weight above your head for added challenge

Make sure to touch your knee to the ground (Don’t slam it!)

5:00 Minutes Rest – Let’s boil some water

Set #5 (Generating Lactate)

5 x 75’s SPRINT

Interval: 5:00

The point: Swim as hard and as fast as you possibly can while limiting your breathing – you might feel a bit light headed at the end


Minimum: 500 yards of slow swimming

The point of this workout is to build endurance, transition the blood flow between different muscle groups and improve your finishing push. It’s extremely important to warm down adequately. Adjust the intervals / rest to meet your fitness level.


Thank you “Guest Author” for your article! Fityak appreciates your commitment to increasing awareness about fitness!

***Guest Article*** Striving For a Healthy Life: Exercise Routines and Tips

 By Jim Rollince, Creative Writing & Web Relations Manager @

Striving For a Healthy Life: Exercise Routines and Tips

Unbeknownst to a growing population of gym-dodging fad dieters, there is no substitution for exercise.  A diverse regiment of traditional, non-traditional, indoor and outdoor workouts, contrary to a popular sentiment, does just as much good for the mind and spirit than for the body.  According to Harvard School of Public Health, exercise reduces the risk of heart disease, osteoporosis, arthritis, diabetes, and other conditions while improving mental and emotional well-being.  These benefits are of course added on to the already known effects of exercise on muscle definition and size, strength, flexibility, endurance, lung capacity, bone density, and overall appearance.  Yet, obesity statistics and the success of pharmaceutical poisons are indicating a sadly ironic trend towards side effects and ineffective diets over exercise.  To remedy this strange paradigm shift, everyone should heed the following tips about effective exercise ideas.

Running and Swimming

Incorporating cardiovascular fitness into a workout doesn’t mean that the participant has to do an hour of suicides on day one.  To ease into a running program, one must first assess their level of fitness.  If possible, the exerciser should jog a mile and record the time.  For weight loss, they should build up to a workout of three to six miles at eighty percent of their initial mile time.  For speed and performance, vary between sprinting, running, and jogging for a total of one to three miles.  This is known as high-intensity interval training.  When done correctly, a running program will greatly improve lung capacity, heart health, blood pressure, flexibility, and mental toughness.

Swimming is often hailed as the absolute best cardiovascular workout of all time.  It targets literally every muscle in the body, simultaneously improving strength, range of motion, muscle tone, and weight loss while preventing arthritis, osteoporosis, and other musculoskeletal disorders with no-impact workouts.  The ideal fat-burning swim is between 1600 to 2400 meters in length, with no more than four one-minute breaks.  For power and performance, athletes should vary their strokes and speed for 2400 to 3600 meters, or even longer for serious competitors.  

Weight Training

Females especially will skirt weight training because they feel it will make them “chunky.”  Unless one works out like a bodybuilder, however, power lifting for three hours a day while taking in a protein-dense diet of 5000 calories, they won’t look like a bodybuilder.  Weight training is essential for bone density and strength, joint stability, muscle maintenance, arthritis prevention, and biomechanical corrections.  For the health-focused lifter, after taking advantage of the treadmills or ellipticals, a workout of fourteen to eighteen sets should be sufficient.  Target two muscle groups a day, making sure to target two different muscle groups the next workout, and so on.  If it is “legs and back” day, for example, do a total of fourteen to eighteen sets of squats, lunges, hamstring curls, calf raises, lat pull-downs, pull-ups, rows, and so on.  Eight or less repetitions with significant weight will build size, nine or more repetitions with moderate weight will increase tone and endurance.     

Sledgehammers and Kettlebells

Finally, there are the less conventional exercise methods.  While sledgehammer training and kettlebells are gaining steam, they haven’t quite broken into the arena of home gym equipment.  Thus, one might need to visit a trainer or specialty shop to get a fitness-optimized sledgehammer.  Nonetheless, the more occupational approach of sledgehammer training involves the relentless bludgeoning of an object with a ten-pound or heavier sledgehammer for ten to 25 minutes.  This strengthens and tones the shoulders, pectorals, hamstrings, and oblique abdominals.  Kettlebells are those circular weights with handles that are appearing more and more in average gyms.  Optimized for full range of motion, these weights offer literally endless possibilities for squats, over-the-head lifts, curls, and hundreds more to train the entire body.

Whatever the exercises are that comprise a workout, the most important thing is not performance or visible muscle gain, but consistency and subjective results.  Experimenting is pivotal.  Choose the workout that lends the most results, preferably a balanced combination of cardiovascular fitness and strength training, map out a realistic schedule, and execute.  When maintained correctly, a workout program will increase longevity, happiness, overall productivity, and much more.


Thank you Jim for your article! Fityak appreciates your commitment to increasing awareness about fitness!