Cold Sun Fitness

10/02/2026

EVENTS HAPPENING IN OCTOBER!
Cold Sun Fitness is thrilled to partner with Thrive Umpqua for two events happening this month, I will be speaking at the Roseburg Senior Center about how to maintain strength and balance as you age on Tuesday the 20th at 10:30am. And then on Halloween I will be leading tje warmups for the community 5k ay Fords Pond as well as walking the trail and hopefully speaking with some of you about your big health and fitness goals and how to achieve them. If you or someone you might know is interested in attending then sign up now!

09/28/2026

Let the results you want be the side effects of your training. Its always people that just want to be a certain weight or look a certain way that fall short of their goals. With training it is about the journey, not the destination.

Train for yourself and not what the world says you should be. When I've told people in the past that I own a gym or that am a personal trainer, one of the typical responses I get is, "but you don't look very jacked". It use to bother me but now I laugh because the people that tell me that aren't either, and they also can't do the things I do. If I only cared about size I would eat until I felt sick and be depressed.

I train for many reasons, and so do you. Don't let the world put you into a box. Strength is a means to enjoy a wider range of all the experiences life has to offer. So be disciplined, work hard, and become your BEST
Forge your body. Fortify your mind.

Much love
-Ryan

09/25/2026

Lean, green and clean! What does this mean?

Your plate should always have a lean piece of protein such as sirloin or chicken breast to be sure you are getting the most protein per calorie.

Your plate should have a green (or brightly colored) fibrous vegetables to ensure proper digestion and provide a range of vitamins and minerals.

Your plate should have a clean burning carbohydrate such as white rice, or potatoes to fuel hard training sessions and help you recover.

Follow all of these to feel FULL, have energy, and drop that stubborn body fat. With these principles the possibilities and the progress are truly endless!

Much love!
-Ryan

09/24/2026

09/02/2026

If I had to pick just one lift to build strength, add muscle, and develop real athleticism, it would have to be the deadlift. As you can see there are many variations that will emphasize different muscle groups. Heavy sets of 1-5 to build raw strength. Fast and lighter sets of 3-6 to build speed and power. Slow and controlled sets of 8-12 to pack on slabs of muscle. Once you master the techniques, the possibilities become endless!