Ry Brenner Personal Trainer

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So I’ve taken a brief hiatus from content to focus on myself and heal up.

You have to know a full cup before you give a full cup.

But that hasn’t stopped my goals or my progress in getting towards a pull up.

I still can’t do one but my doctor said I’m healing faster than anyone else he’s seen.

I have no rehab Rx either because I’m doing it all on my own.

So now tell me, over these past four week, how far have you come in your goals?

Do a self check and let me know.

Talk soon.

Imagine for a moment that the world only consisted of 5 kinds of jobs.

The military, who serves as your protectors to defend against incoming threats.

The workforce, who consist of both blue and white color workers. Everyone who contributes to the economy in a growth perspective.

The artists, who lead the way in creative thinking and unite us all through common emotions.

The leaders and entrepreneurs, those who lay the foundations for the rest of us to walk on. Those who help keep us forward thinking on a common goal.

And the postal/logistics services, who play a vital role in our interconnected ness. Without whom we would have no shipping, freight, or large scale transport.

Although the Earth may not function entirely like this, your human biome certainly does.

In fact, each of those “jobs” are references to specific protein functions in the body.

Your antibodies are your military.

Your enzymes are your workforce.

Your messenger RNA’s are your artists.

Your skeletal muscle proteins are your leaders and entrepreneurs.

And your transport molecules are your postal/logistics services.

All of these are proteins.

And all of these are vital to life.

So fuel yourself well. For that, I recommend protein supplements that are all created with low temperature processed proteins, allowing the protein structure to maintain max bioavailability.

Aka, they don’t make you feel like s**t.

Aka, the make your feel strong.

Aka, they make you stronger.

So go get some.

www.1stphorm.com/outdooralpha

@ Austin, Texas

Why are performance metrics important? Because they help you get better.

I know you have a fitness goal for this new year. And if you don’t, you should.

If COVID has taught us one thing it’s that your health is the most important thing.

That said, crank up your care level to max and get your gear.

I personally just got my first ever watch which has seriously elevated so much stress and worry about “where I’m at” during the day.

I always have questions like “what’s my calorie burn”, “did I eat too much today?”, and “am I recovering enough?”

This Venu has answered all these questions and more.

Go get some.

This is my working face 😂

Yesterday I had a plan to do a little group session Mace workout at a local high school track.

Halfway through it started pouring.

Still able to get the mace training in tho.

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Today we did 40s on / 20s off. Complete each round with ex*****on of all exercises. You must fit all exercises in to the 40s of work. If you less then 30 seconds increase reps, more then 40 seconds decrease reps. You will cycle the round 🔁 20 times.

1️⃣ Mixed Grip Squat to Front Press
2️⃣ Side-Load Boat Row Lunges
3️⃣ Hang Clean-To-Press (no thighs)

Every movement should be executed fast and explosively.

Pull the mace apart. Grip that fu**er. Have fun!

Yesterday, , and I went on a long run.

Or rather....a long run for me.

We first planning to run to the train station to then run downtown. But naturally the one day we go the train wasn’t operating, haha. Oh well.

So we improvised.

We loaded up two running bags. Mine contained two water bottles and my other EDC items. And we started in a quest to rack up enough calorie burn to get ourselves a little treat from at .

In total we did about 7 miles at a pretty slow pace.

But I forgot what running with an extra few pounds is like.

Great training for my MURPH goal.

I’ll have to see what 7 wiles with a 10lb plate carrier feels like next.

Let’s go!

Every day you eat food. And it’s easy to eat. But it’s hard to eat right. And then when you do, it’s hard to eat enough.

I’ve always struggled with food.

I’ve always had a sweet tooth.

And I was raised in a family that always celebrated things with meals and treats.

But with that said, eating the “right” food has been hard.

I’ve tried just about every kind of healthy diet one can try.

I was a pescatarian.

I was a vegetarian.

I was a fruititarian.

I was a vegan.

I was all these things...

But at the end of the day...

I was still just a regular human.

I made a choice to not be that anymore.

To strive for a new level. And elite level. A next level of my own person being.

And with that mindset I’ve created foods that help me get there.

I have chosen my food the same way I have chosen to live a healthy life.

This is a meal I’ve been enjoying every night fir the past three weeks.

I hope you enjoy it too.

This is my beginners guide to choosing a proper starting weight for practicing Mace flow.

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Mace flow is much like any other martial art, the general universal goal is to move with ease. Float through the motions. Focus on stability in the core to limit sway of the shoulders. Notice how you push and pull the weight through space as the Mace flows around you.

But there is a starting point to everything. Mace flow is no different.

When I got my first mace I got a 15lb. I figured that I knew I could hold that weight out in front of my body with a straight arm so there was probably no reason why I couldn’t start with a 15lber. But I was wrong.

I realized that the kind of flow that I am striving to achieve in my own practice utilizes more dynamic and explosive movements than I thought initially.

And I realized that in order to do these movements, not only are the foundational motions extremely important to start with, but they build strength in the small stabilizing muscle groups of the core and shoulder girdle.

The first few 💪 exercises I recommend starting with are 🔽

1️⃣ Dead Lift To Row x 10
2️⃣ Undergrip Squat To Curl x 10
3️⃣ Side-Load Reverse Lunge x 10

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Learning these movements will help you build a strong base for your progression.

While training, practice pulling the Mace apart. This causes tension on the outer shoulder and will increase difficulty and build more strength, all without purchasing another weight.

Build the foundation before you build the house.

Go!