Weekend’s here. Recharge, have your fun, but keep the mission in mind. You don’t have to lose progress to enjoy yourself. Balance is part of discipline.
-Ryan
In case you were wondering, yes, I can pick you up 😉
-Ryan
You’re not always going to be motivated. That’s why habits matter. Show up when it’s boring. Show up when you’re tired. That’s what separates the strong from the soft.
Happy Earth Day!
-Ryan
by far my favorite upper body lift. The incline DB bench press just hits the spot so so good. Didn’t go that heavy as I was starving and my sugar was low, but 4 sets of these and you’re surely gonna feel it. Especially when you superset it with pushups!
-Ryan
Went for a hike today — nothing crazy, just enough to feel the sun and break a sweat. The trail was dusty, the views were solid, and I only questioned my life choices twice. Felt good to move without overthinking it. Sometimes that’s all you need.
-Ryan
it’s getting hot out there. Time for short shorts and tank tops again!! Finally!
-Ryan
A lot of people have been asking and requesting me to go back to my mustache.. this is NOT a recent picture of me! This is a couple years old….
We adapt and change and find our new identity all the time. I call it leveling up. Leveling up to the new you. I’ve adopted the beard since I separated from the military. But sometimes we gotta get back to our roots… what do you think, should I go back to the mustache?
-Ryan
Your minimum base fitness level should be:
• 50 push-ups
• 10 pull-ups
• 50 squats
• 20 dips
• 50 sit ups.
This should be a baseline of your phsycial ability. It is not unreasonable. If you’ve ever done it, start and see how many you can do. Record it one day, then try again the next. Progress start with you!
-Ryan
Incline dumbbell press is one of my favorite movements—pure control, full range, and constant tension. It hits the upper chest hard, builds strength you can feel, and forces both sides to work independently—no hiding weaknesses here. You’ve got to stay locked in, stable, and explosive through every rep. This is where real strength shows up, and I love every second of it.
- Ryan
Lifting arms is definitely my favorite workout, if you couldn’t tell…
-Ryan
Most people take weekends off—I take them as an opportunity to get ahead. The grind doesn’t care what day it is.
-Ryan
Earned, not given. The work’s done—now we recover.
-Ryan
Motivation fades fast, but discipline sticks. The results don’t come from hype—they come from showing up on the days you don’t want to. You either put in the work now, or you stay the same. No shortcuts, just consistency.
-Ryan
Trust your gut.
Ever felt uneasy in a situation but couldn’t explain why? That’s your instincts warning you. The human brain picks up on tiny details before you consciously process them. If something feels off—listen to it.
🚩 A person staring too long? Move.
🚩 Someone walking too close behind you? Change direction.
🚩 Something about a situation feels “wrong”? Leave.
Most people ignore their gut feeling because they don’t want to seem rude or paranoid. Your safety is more important than being polite.
-Ryan
Following up on the situational awareness topic.
Situational awareness is a skill—and like any skill, you need to train it. Try these drills throughout your day:
🛑 The Exit Game: Every time you walk into a place, find at least two exits immediately. Here’s a hint, there always 2 exits.
🛑 The Awareness Check: Look at people around you—who’s distracted? Who’s paying attention? Who’s watching others?
🛑 License Plate Drill: When you walk past a parked car, glance at the license plate and try to memorize it. It sharpens observation skills.
🛑 Threat Assessment: If someone were to attack you right now, what’s your first move? Where’s your escape route?
Practice these, and you’ll start seeing things others miss!
-Ryan
Before you walk into any room, store, or parking lot, do a 5-second scan. It’s simple:
👀 Check for exits. Always know your way out.
👀 Look for potential threats. Anyone acting strange? Anyone watching people too closely?
👀 Identify barriers and obstacles. If something goes down, where can you move for cover?
👀 Assess the vibe. Does something feel off? If your gut says leave, leave.
You don’t need to be paranoid—just take five seconds to get a read on your environment. That’s all it takes to stay ahead of the threat.
-Ryan
Criminals don’t attack randomly—they look for the easiest victim. If you seem distracted, unaware, or hesitant, you become a soft target. Here’s what makes someone a target:
❌ Not paying attention (head in phone, unaware of surroundings).
❌ Walking with poor posture (hesitant, slouched, looking weak).
❌ Isolated with no backup (walking alone at night in a bad area).
❌ Oblivious to signs of trouble (ignoring gut feelings, ignoring weird behavior).
Want to avoid being a target? Walk with confidence, be aware, and don’t give them the opportunity.
-Ryan
Violent encounters don’t come out of nowhere—there are always warning signs. Here are some Pre-Attack Indicators to watch for:
⚠️ Target Glancing: The person keeps looking at you, sizing you up.
⚠️ Unnatural Positioning: They get too close, angle themselves for an attack, or block your exit.
⚠️ Hiding Hands: Reaching into pockets, adjusting clothing (could be concealing a weapon).
⚠️ Sudden Mood Shift: If someone suddenly tenses up, clenching fists or jaw, breathing changes, get ready—something’s coming.
The best way to win a fight is not to be in one. Spot the warning signs early and remove yourself from the situation before it escalates.
-Ryan
Situational awareness isn’t about being paranoid—it’s about staying ahead of the threat. There are three basic levels of awareness:
🔘 White (Unaware): Distracted, oblivious, lost in your phone. This is when you’re most vulnerable.
🟡 Yellow (Alert, but Relaxed): Aware of your surroundings, head on a swivel, but not tense. This is where you should be most of the time.
🔴 Red (Imminent Threat): You’ve identified a real danger, and now you’re ready to act.
Most people live in Condition White, completely unaware of what’s around them. Stay in Yellow, and you’ll see threats before they become problems.
-Ryan
Most fights or violent encounters can be avoided before they even start. The first rule of self-defense isn’t how to fight—it’s knowing when to avoid a fight altogether. Situational awareness is your first line of defense. If you’re not paying attention, you won’t see the threat coming until it’s too late. Look up from your phone. Scan your surroundings. Stay ahead of the problem before it becomes one.
-Ryan
Monday’s here, whether you like it or not—so might as well hit the ground running. You can drag through the week like a zombie or get after it and set the tone. Either way, time’s gonna pass, so you might as well make it count. Get to work, lift something heavy, and remember—caffeine and discipline go a long way.
I’ll leave you with a Monday Motivational Quote!
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle
-Ryan
It’s been five years since I last went skiing, but don’t worry—I only fell a few times. Turns out, muscle memory kicks in fast… just like the cold when you wipe out. Looking good in ski pants is a skill too, right?
-Ryan
Strength isn’t just built in the gym—it’s built in your mindset. You don’t need motivation; you need discipline. Whether you feel like it or not, the work still has to get done. Every rep, every set, every grind—it all adds up. Show up, push yourself, and don’t stop when it’s hard. Stop when you’re stronger.
Ps. Like this when youve seen it ;)
-Ryan
There’s something about being in nature that resets the mind and body. No noise, no distractions—just fresh air, open space, and the chance to slow down and refocus. It’s a reminder that sometimes the best way to clear your head is to step away from the chaos and get back to the basics. Whether it’s a hike, a quiet spot by the water, or just taking in the view, nature has a way of putting things into perspective. Breathe it in, take a moment, and come back stronger.
-Ryan
Valentine’s Day isn’t just about relationships—it’s about knowing your worth. If you’ve got someone who pushes you to be better, appreciates your grind, and sticks by your side, that’s something to value. If you’re single, that just means more time to build, focus, and level up. No distractions, no excuses. At the end of the day, the most important relationship you have is with yourself. Stay disciplined, stay focused, and remember—progress never leaves you on read.
-Ryan
The Philadelphia Eagles are Super Bowl champions, and it feels even sweeter knowing the Chiefs took the L. 🦅💚 No ref bailouts, no fluke calls—just straight-up dominance. Majority of America is celebrating with us because let’s be real, nobody outside of KC wanted to see them win again. This one was earned, and it feels damn good. Fly Eagles Fly! 🏆
P.S.
Go Birds 😘
-Ryan
Barbell back squats have always been a struggle for me, but that’s exactly why I keep pushing. Heavy weight demands respect, and when you’re dealing with injuries or weaknesses, it’s even more important to train smart. Always have a spotter or set the safety bars at the right height—because ego lifting isn’t worth an injury. Some days you go heavy, some days you dial it back. Listen to your body, focus on form, and keep showing up.
-Ryan
Chest day isn’t complete without some type of flys. One of the best movements to isolate the pecs, build definition, and get that full contraction. The key is control—keep the motion smooth, focus on the squeeze at the top, and don’t let momentum do the work. Slow and controlled reps will always beat sloppy, heavy lifts.
Use these strategically in your workout depending on your goal. Doing them before your workout as a warm-up helps activate the chest and get fluid flowing before heavier presses. Doing them at the end of your workout is perfect for burnout sets, fully exhausting the pecs for maximum growth. Either way, stay disciplined, push hard, and keep building.
-Ryan
Thirty minutes of cardio might not sound exciting, but your body will thank you for it. Strength is built in the gym, but endurance and heart health come from pushing yourself past your comfort zone. Whether it’s running, cycling, or hitting the stair climber, getting your heart rate up strengthens your cardiovascular system, boosts endurance, and improves overall conditioning. The best part? No one ever leaves the gym regretting a workout. You might not want to start, but you’ll always be glad you finished. Get it done.
- Ryan
Get your gear right, or get ready to fail. Whether you’re lifting, fighting, or running drills, your equipment needs to fit like a second skin—anything loose, off-balance, or uncomfortable is just a liability. Same goes for movement. Wild, sloppy reps and rushed strikes don’t make you stronger, they just make you inefficient. Slow, controlled, and precise is where real power comes from. Dial in your gear, focus on clean execution, and the speed and force will come when you need them. Train smart, move with intent, and dominate.
-Ryan