Here’s some shit I’ve been thinking about lately…
STOP apologizing to people for chasing down your goals & dreams.
Listen, you're not going to be understood.
People are not going to understand your drive & your desire to achieve what you want in life.
Too many people apologize to the wrong people who are trying to derail them from accomplishing what's important.
Do me a favor:
The next time you get ready to say you're sorry to somebody because they're speaking up about something you're doing...
Take a second & say:
"Why are you telling me this is wrong?"
"What happened to you in your life? What is causing you to want to derail me from mine?"
Because 99% of people who are trying to steer you off the course of success have tried & failed.
So pardon my language, but F#CK THEM.
You don't need them.
Get rid of them & go be the best version of you can be.
-Ryan
We GROW through everything we GO through.
The good, the not so good; it all has a lesson if we care to pay attention to it.
Life has been challenging in a lot of ways since the start of the year.
BUT amidst those challenges l've faced, have also been so fortunate for the blessings that have at times come right alongside those challenges.
I used to get really mad at the world when things weren't aligning how I wanted them to.. NEVER looking at the good in my life, partly because I saw everyone else seemingly so happy, successful, or care-free.
But I learned that everyone has struggles.
Many are too afraid to show that they overcome battles daily, and instead would rather project a perfect life with no obstacles.
Embrace the struggle.
Embrace the glory.
And always remember this...
There is NEVER more bad in your life than good.
You woke up today.
You have people who love you and want to see you happy.
Go be happy.
#Wednesday #humpday
-Ryan
To stay proficient with your equipment and weapons, it's crucial to become intimately familiar with them. That means more than just having them in your possession—it means putting in the time to understand every aspect. Feel the grip of your gun in your hand, shoulder it to find the perfect fit, and practice aiming down sights until it becomes second nature. Spend time dry firing to hone your muscle memory and ensure you're ready for any situation. By taking the time to truly know your gear inside and out, you'll be prepared to handle whatever comes your way.
-Ryan
Life man, what a roller coaster. If it’s not one thing it’s another. when things get tough and the road ahead seems uncertain, the gym becomes my go-to spot, my place to recharge and refocus. I've faced my fair share of challenges, but finding refuge doing something that I enjoy and engulfing myself in it gives me a sense of purpose and drive. It's not just about working out; it's about finding that one thing that lights you up inside and sticking with it, day in and day out. Discipline, not just motivation, is what keeps me going strong. Every session is a reminder of my commitment to myself, a chance to show the world what I'm made of.
You can be fully motivated, but if you don’t have discipline, nothing will happen.
-Ryan
Reflecting on my journey, I realize how much I took my flexibility for granted back in high school when I was involved in various sports. With coaches pushing me to excel and reminders to prioritize flexibility and stretching, it was easier to maintain. However, after those days were behind me, I noticed a gradual decline in my flexibility. Through jiu jitsu, ive realized the importance of stretching once again. I've been dedicating time to it lately, and I'm already seeing improvements on the mat. Yet, I acknowledge that I'm still far from where I want to be. Stretching isn't just about touching your toes; it's about enhancing overall mobility, preventing injuries, and promoting better posture. It's a vital aspect of self-care that everyone should incorporate into their daily routine. Keep stretching and getting that flexibility up! Pain is pleasure!
-Ryan
It's possible to feel better in your 40s & 50s than your 20s & 30s.
Even if you treated your body bad for years, you can always turn the ship around.
It's amazing how quickly the body can heal when you give it the right inputs.
-Ryan
Don't diet. Eat meat, seafood, eggs, yogurt, fruit & veggies. Hydrate, lift weights, walk & get sunlight. Limit refined carbs, sugar & seed oils. This is the way.
End of the week tomorrow! Let’s finish strong!
-Ryan
Here, I’m doing some trap bar deadlifts, I haven’t really dead, lifted in a while, even before my knee injury, it was just me being weak. And not wanting to do something that sucks. Dead lives, whether you’re doing standard, sumo, or these trap bars are a full body workout, but They create such a good positive strain on the body, that test your stability, your grip, strength, and your determination, just to raise that weight up.
normally I have wrist straps bc my grip is terrible and the primary focus is for the back and body, not the hands.
But the bar was brand new so the grip was extremely great and rigid.
These work very well for people with bad backs, as it takes strain off the lower back vs the sumo and standard dead lifts.
Thinking about putting a full workout compilation together. Let me know if that’s something you’d like and what workouts you’d like to see!
-Ryan
Do your cardio!
I took this 3 seconds before getting my butt on the stairmaster for 20 minutes. I was absolutely exhausted already after a 2 hour leg workout and a 15 minute stationary bike to warm up. But cardio is not only good for burning extra calories & fat, but it’s incredibly good for your heart & boosts your mood! Regular cardio helps strengthen your heart muscle, improve body circulation, and lower your risk of heart disease. I recommend 30 minutes a day doing some sort of dedicated cardio. & no walking at work does not count 😉
-Ryan
“Your mind is the most powerful weapon on the face of the Earth. Once you train your mind for something, there’s nothing you can’t accomplish."
-David Goggins
David Goggins' words serve as a powerful reminder of the untapped potential within each of us. In a world where obstacles can often seem insurmountable, Goggins challenges us to recognize the immense power of our own minds. His message underscores the importance of mental fortitude and resilience in overcoming adversity. By training our minds to confront challenges head-on, we unlock a limitless capacity for achievement. Goggins' philosophy encourages us to push beyond our perceived limitations, reminding us that the only barriers that truly exist are those we impose upon ourselves. It's a call to action to harness the incredible power within us and pursue our goals with unwavering determination and grit.
-Ryan
"Let our courage be as steadfast as our faith, for in the face of adversity, it is the unwavering spirit that triumphs. Together, let us forge a legacy of hope and perseverance, knowing that even in the darkest of times, the light of our resolve shall guide us to victory." - King Baldwin
In the words of King Baldwin, there lies a timeless wisdom that speaks to the enduring strength found in faith and courage. Reflecting on his inspirational quote, it becomes clear that our ability to face adversity is not solely determined by external circumstances but by the unwavering spirit within us. Like a beacon in the night, our steadfast resolve illuminates the path forward, even when the journey seems daunting.
Baldwin's call to action urges us to embrace challenges with courage and faith, knowing that adversity is not an obstacle but an opportunity for growth. In the face of trials, it is our resilience and determination that define us, shaping our legacy and inspiring others to persevere.
As we navigate the complexities of life, let us draw strength from Baldwin's words and approach each obstacle with unwavering resolve. For it is through our steadfastness and determination that we pave the way for triumph, leaving behind a legacy of hope and inspiration for generations to come.
One day or day one - that's the choice we all face. We can keep pushing our goals into the future, saying 'one day I'll start, or we can declare today as 'day one' and take that first step toward our dreams. Remember, the journey of a thousand miles begins with a single step. So, seize this moment, embrace the challenges, and let today be the start of something incredible. Your future is waiting, and it all begins with 'day one'.
-Ryan
When it comes to urban survival and self-defense, it's often the unassuming items that can be your greatest allies in a tough situation. Beyond the obvious pepper spray or tactical flashlight, there are some unexpectedly minimalistic tools that can be real game-changers. Consider carrying a sturdy keychain or a small tactical pen – both compact and inconspicuous yet incredibly effective for striking or breaking glass if needed. Another underrated item is a length of paracord or a strong shoelace – versatile enough for everything from securing belongings to creating makeshift restraints or even fashioning emergency repairs. And don't overlook the power of a simple bandana or scarf – it can be used for filtering air, protecting your face from debris or even fashioning into a makeshift sling. In an urban jungle, being prepared means thinking creatively and making the most out of the resources you have at your disposal.
- Ryan
As we step into a new week, let's harness the grit and resilience that defines us. Yesterday may have been Super Bowl Sunday, but today is our chance to conquer our own battles. Like true warriors, we face each challenge head-on, refusing to back down in the face of adversity. Whether it's in the field, the gym, or the boardroom, let's approach this week with the unwavering determination of those who've seen the toughest of battles. Stay focused, stay relentless, and let's charge forward, ready to conquer whatever comes our way.
-Ryan
Vigilance is the key to staying ahead of the game. Every moment counts, and being aware of your surroundings can make all the difference. Stay sharp, keep your eyes peeled, and be ready to react at a moment's notice. Whether you're navigating the urban jungle or exploring the great outdoors, always stay one step ahead. Your safety and well-being depend on it. So, take a moment to scan your surroundings, assess any potential threats, and be prepared to take action if needed. Stay vigilant, stay safe.
-Ryan
Trying not to take things personally, getting caught up in what others might think about you. Everyone is going to see you differently, put their own labels on you, make their own assumptions.
The lens that a single person sees you through, is so so limited. Potentially cloudy, murky, distorted. Each and every person carries with them a plethora of nuances.
Experiences that build up like bricks, and prime our perspectives as we move through life.
When you start to pay attention, it becomes easy to make the distinction. So many people too numbed out to self reflect, so stuck in their same patterned loops.
Would much rather believe they know better, then let you prove them wrong.
Remember that you bear the control. Your integrity, your character, is built upon everyday. Your self talk, your habits, the promises you make to yourself and to others, how you treat strangers who have nothing to offer you.
These things determine who you are. You get to decide the volume of all the other noise.
-Ryan
Here I’m doing a slow, deep hack squat to help rehabilitate my torn meniscus. My physical therapist has me doing these as well as a number of other slow controlled lifts to strengthen. My thighs and work on my balance. luckily I’m very familiar with hack squats so it was easy to jump into.
However, they’re not my favorite motion as they huuuurt. Which means it’s working!
try and add these into your workout, start off late and move up to a comfortable weight doing 4 sets of 10 reps.
-Ryan
One of the trips I did was to Vegas for the AVN awards!!
Talk about once in a lifetime opportunity!(except I wanna go next year) No I wasn’t nominated for anything, yet👀. such a great opportunity to be around likeminded individuals in the industry and to celebrate those who worked the hardest this year!!
Congrats to all the winners! And here’s to next year😊
-Ryan
After a crazy busy spell, it feels damn good to be back out there! Life can tie you up, but nothing beats the freedom of getting back in the game. Whether it's diving into the wild, hustling in the city, or just savoring the good stuff, it's a reminder that life's about grabbing those chances and cherishing freedom. Been traveling a bit and finally got some breathing room.
-Ryan
Physical Therapy is going good so far!
I see the doctor twice a week and I’m feeling pretty confident with moving with and without the brace, however this brace sucks and I’m waiting for my new brace in a couple days.
If you were wondering, here’s my physical therapy routine. Videos to come soon.
Warm up :
5-10 minute on upright stationary bike. Must break a sweat.
2x 60 second unweighted - 45lb plate wall squat
2x10 single leg step down
Workout:
4x10 goblet squat slow 3 second descent. 55 lb
4x10 weighted hack squat 2 45’s 2 25’s
4x10 single leg leg press 4 45’s
4x10 single leg leg extension 80lbs +
4x10 single leg weighted RDL 30’s
This is what’s working for my torn meniscus. Hopefully you try it out for a killer leg day.
-Ryan
When it comes to what you carry in your everyday bag, it's all about your unique daily experiences and needs. Think about your daily life scenarios: the unexpected twists, the moments of preparedness, and the times when you've been glad you had certain items at hand.
For example, some people choose to include a tourniquet (TQ) and an Individual First Aid Kit (IFAK) in their bag, (like myself). These medical supplies can be essential in emergencies, providing you or others with life-saving assistance when every second counts. Carrying them is a proactive step towards ensuring your own safety and the well-being of those around you.
Having $100 in cash tucked away can also prove to be invaluable. In situations where cards might not work or access to ATMs is limited, that cash can be a lifeline. It could help you cover unexpected expenses, get you out of a tight spot, or even assist someone in need.
It's all about being prepared and tailoring your bag's contents to your lifestyle and comfort level. What items do you feel are essential for your daily adventures and potential emergencies? And which ones might you choose to carry based on your own personal experiences and preferences?
Stay lethal
-Ryan
Mastering the art of blending into an urban environment is all about adapting to your surroundings seamlessly. Dressing in a way that matches the local style and pace is a good start. Observe how the locals move and interact, and try to mimic their demeanor. This not only helps you avoid drawing unnecessary attention but also allows you to navigate the city more effectively. Blending in urban settings is about becoming a part of the city's natural flow, making your movements less conspicuous and more purposeful.
-Ryan
🚫 Safety First! 🚫
It's crucial to remember two fundamental rules when handling firearms:
1️⃣ Never point your gun at anything you don't intend to shoot. Treat every firearm as if it's loaded, and always keep the muzzle pointed in a safe direction.
2️⃣ Never put your finger on the trigger until you're ready to fire. Keep that trigger finger straight along the side until you've identified your target and are prepared to shoot.
Safety is paramount when dealing with firearms. Let's ensure responsible gun handling for everyone's well-being.
-Ryan
Enhancing your mobility and flexibility involves a combination of stretching and mobility exercises. Start with dynamic stretching routines, such as leg swings and arm circles, to warm up your muscles and prepare them for action. Follow this with static stretching, holding each stretch for 15-30 seconds, targeting major muscle groups like hamstrings, quadriceps, and shoulders. Incorporate yoga or Pilates into your routine to improve flexibility and core strength. Foam rolling and self-myofascial release can also alleviate muscle tension and improve mobility. Lastly, remember to practice these techniques consistently to experience the long-term benefits of improved mobility, reduced risk of injury, and enhanced performance in your fitness and self-defense activities.
Cardio, I hate it, but it's the most important. Building cardiovascular fitness and endurance is pivotal for anyone striving to achieve overall fitness and excel in self-defense. In today's post, we'll delve into a range of effective training tips aimed at enhancing your stamina and endurance. Whether you're a beginner or an experienced athlete, these insights will help you develop the cardiovascular strength needed to sustain longer workouts, endure self-defense situations, and ultimately improve your overall fitness levels.
-Ryan
Meditation is something I'm currently in the process of discovering. In a fast-paced world, it's like a hidden treasure chest of relaxation benefits waiting to be unearthed. Each day, I take a step further into this practice, gradually peeling back layers of stress, enhancing my mental clarity, and nurturing my overall well-being. Through meditation, I'm learning that tranquility isn't out there; it's within, waiting to be revealed.
Even if it’s just 5 minutes to self reflect in your mind, find some time to escape the reality we’re in and be one with yourself..
-Ryan
As we step into a fresh year, let's embrace the opportunity to set inspiring goals and work towards a better future. Our future self will thank our past self for taking the initiative. Here are a couple steps I follow to help guide my path and keep me on track:
Dream Big: Allow yourself to dream beyond your comfort zone. Envision the life you desire and let those aspirations shape your goals.
Be Specific: Transform your dreams into concrete goals by defining them with clarity. Precision makes your path forward more evident.
Break it Down: Large goals can be overwhelming. Divide them into smaller, achievable steps to maintain motivation.
Prioritize: Focus on goals that align with your values and long-term vision. Not all goals are equally important.
SMART Goals: Make your goals Specific, Measurable, Achievable, Relevant, and Time-bound. This framework helps in tracking progress effectively.
Plan and Prepare: Develop a well-thought-out plan and anticipate potential obstacles. Preparedness enhances your chances of success.
Stay Accountable: Sharing your goals with someone you trust can provide the necessary support and motivation.
Embrace Setbacks: Don't fear failure; see it as an opportunity to learn and adjust your approach.
Stay Consistent: Consistency is key to achieving your goals. Small, consistent efforts add up over time.
Celebrate Achievements: Recognize and celebrate your milestones along the way. Reward yourself for your dedication.
Setting goals is a powerful tool for personal growth and happiness. Let's make 2024 a year of progress, purpose, and positivity!
-Ryan
Today marks a new day!!
After hearing about the 75 Hard fitness challenge for years now, I decided to man up and actually do it!
I’m excited for the dedication and hard work that’s required to finish this successfully.
What 75 Hard entails is to work out twice a day. One workout must be outdoors. 45 minutes minimum. Follow a diet. No alcohol. Read 10 pages of a book a day. Drink a gallon of water a day. No cheat meals.
To add to this, I will be reading 20 pages a day. Adding 2 protein shakes to my day required. & there of course is a progress picture required. I’m excited to see my progress and what I will look like in 75 days, but also how I will feel!
If you want to join with me, just google 75 hard and check out the website!
- Ryan
As we approach the end of this year, let's prepare to welcome the New Year with renewed determination and a commitment to our fitness and wellness goals. It's time to reflect on our achievements and set our sights on new milestones in the coming year. Remember, safety always comes first, so let's embark on this journey with caution, ensuring that our pursuit of health aligns with responsible choices. Here's to a New Year filled with personal growth, fitness accomplishments, and above all, a dedication to staying safe and healthy!
-Ryan
