Mckay's Mill Trainer

- Congrats Michael Whittaker, down 26 pounds in 2 months. In N Out when we reach 200 😜😜😜

Love & Weights,
Coach Ryan

- Fasting alters brain function by influencing neurotransmitters, neuroplasticity, and metabolic processes.

Studies using functional MRI (fMRI) and PET scans show that fasting increases brain-derived neurotrophic factor (BDNF), which supports neuronal growth and cognitive function. It also shifts energy metabolism from glucose to ketones, enhancing mitochondrial efficiency and reducing oxidative stress.

Research indicates that intermittent fasting can improve synaptic plasticity and may protect against neurodegenerative diseases.

Evidence:

A study in Neuron (2017) found that fasting boosts BDNF, enhancing learning and memory.

Research in Nature Reviews Neuroscience (2020) reported that ketones improve brain energy metabolism and resilience.

An fMRI study in Cell Metabolism (2021) showed fasting modulates brain networks linked to focus and mood.

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Congrats Niranjan - Down 22 pounds since Aug 13th!!!!

Just. Keep. Winning!

Love & Weights,
Ryan

Morning ,

Happy Monday!!! Did you miss yesterday’s workout? Last week? All month? Leave it behind you….

Today is a fresh start. Your goals are still waiting for you.

It’s never too late to turn things around.

Begin now. Even one set of push-ups, a short jog, or choosing water over soda moves you forward.

Small, consistent steps build unstoppable momentum.

Tell us about your wins!!

Love & Weights 🫶💪
Ryan

💪🏽 Hey Fit Fam! 💪🏽

Let’s give a big, warm welcome to three amazing new fit fam members — Kristy, Rebecca, and Alexa! 🎉👏🏼

These strong, inspiring ladies have just joined us on this journey toward better health, strength, and positivity, and I couldn’t be more excited to have them on board. 💥

Let’s show them the kind of support and encouragement that makes this community so special.

Drop a welcome below or send them some love when you see them around!

Welcome to the fam, Kristy, Rebecca, and Alexa — let’s crush some goals together! 🔥❤️

Hey !

Let’s give a huge shoutout to our very own Muthiah Natarajan as he takes on the incredible challenge of conquering Mt. Everest Base Camp! Your grit and determination are inspiring, and we’re all behind you every step of the way dude…

Let’s flood him with support and encouragement….GO MUTHIAH!!

Morning !! As I venture into my 49th year, post like this really speak to the heart of the matter. What’s the end game? For me at 49 it’s functional fitness…..I want to be able to enjoy the years ahead. How about you? What are you trying to accomplish in 2025 and beyond?

Have a beautiful day!

Love & Weights!

Ryan & Heather 🫶💪

Heya …this post is for everyone…including me.

No excuses, just results. Your heart doesn’t care if you’re tired, busy, or unmotivated. It only knows how well you take care of it. Cardio isn’t just about burning calories; it’s about building a strong, resilient body that will carry you through life with energy and endurance.

Whether it’s a brisk walk, a run, cycling, or even dancing in your living room, moving your body daily strengthens your heart, boosts your mood, and increases your lifespan. Stop waiting for the perfect time…..there isn’t one. The best time to start is now.

Longevity isn’t given; it’s earned. Every step, every drop of sweat, every deep breath you take during a workout is an investment in your future.

Excuses may feel valid in the moment, but they don’t serve you in the long run. You owe it to yourself and the people who love you to show up, push through, and commit to a healthier, stronger version of yourself.

So lace up your shoes and join me, get out there and make movement a non-negotiable part of your day. Your future self will thank you.

Love & Cardio,
🙏☮️🫶💪
Ryan & Heather

dream. define. discover. design. destiny