Cold Sun Fitness

As I life long Oregonian, wildfire smoke is something I've anticipated and had to work around during my career in fitness.

Luckily I am prepared with 2 air filters currently running in the gym. So come get your bodies moving and enjoy the clean air inside!

Just wanted to highlight another local businesses that is making some insanely delicious AND nutritious food in this area.

Shoutout to my friend Zack at for putting together this tuna and salmon poke bowl for me. Every ingredient is perfectly prepared and layered in for one of the better tasting and healthier meals I've had in a long time.

Give him a follow and see where he is parked at to fuel yourself with something your body will love!

The gym will be closed tomorrow 7/23.
No senior class or group training.
Still open for 24 hour access members.

MEMBER SPOTLIGHT
At 81 years old, Nancy is known to some as the energizer bunny because she doesn't stop! I met Nancy over a year ago when she attended one of my senior balance classes at the community college. She then came to my studio for personal training, and continues to train with me twice a week here in Sutherlin!

Aside from her dedication to staying strong and healthy, she is also very active in the community serving on the boards of several non profit organizations, as well as helping organizing charity golf tournament in the area. She also loves to visit a new MLB stadium with her family when she can.

It is an honor to help Nancy continue to do what she loves!

JUST FOLLOW THESE RULES:

This is how I eat to stay lean and train hard! I don't count calories, I don't avoid flavor, I don't have to cut out ice cream either!

When you eat off of a set of rules and principles vs. following a traditional diet plan, your chances of sticking to it long term skyrocket. Your goal shouldn't be to follow a meal plan, get the scale to a certain number, then go back to your old ways of eating. That is a sure fire way to lose every bit of progress you made.

However, when you chose to eat following certain principles, you are building in a habit you are in control of and are more likely to make it apart of your lifestyle.

These rules are simple:

-eat single ingredient whole foods 90% of the time. If you read the label make sure everything in it came from the dirt, or was alive at one point. (Think soups and sauces)

-eat until you are satisfied, not until you are full.

-drink mostly water and limit liquid calories greatly

-eat within 2 hours of waking up and stop eating 4 hours before going to bed

-go for a 10 minute walk after eating to help stabilize blood sugar and improve digestion.

If you internalize these principles and start incorporating them into your own life, you will have more energy, focus, and maybe even drop some body fat. Let me know if you have any questions

Much love!
-Ryan.

If yes: good, hydrate and eat your protein.
If no: well, you still have time to get after it!

Strength is built in the gym, but ABS ARE BUILT IN THE KITCHEN. These meals are an example of what I eat to fuel my body for my goals. Ideally there is a lean protein source, clean carbohydrate, and some fibrous vegetables. From person to person and goal to goal, the amounts of each may change, but thr principles remain the same.

90% Whole foods based meals.
Eating until satisfied, not until you're stuffed.
Prioritize protien and fiber over carbs for weight loss.
Eat more carbs on training days to fuel hard workouts.

Stay disciplined, work hard, and the results will follow!