Ryan Walseth

30-Day Goals and the Monthly Resolution

Posted by in Health Tips, Lifestyle, Nutrition

Ever catch yourself saying…”Where did the week go?!” Life as we know it, happens in a series of frequent, short-term events.  For this reason I’ve cast away yearly resolutions (hopes & wishes that often times lack definition) in lieu of monthly goals. Successful people put BIG PICTURE plans in place and work backwards from there. One, three, & five year plans aren’t achieved through resolutions. Learning this from the many successful people I’m fortunate enough to work with on a daily basis brought me to the idea of Monthly Resolutions….read more

Orange Juice & your Immune System

Posted by in Health Tips, Nutrition

Influenza Winter 2014-15 has been ridiculous! How are you planning to fend it off…or worse yet, recover from it if you get it? Some common feel good home remedies include: Chicken Noodle Soup Hot Tea Rest Orange Juice Water Call Mom Vitamins Echinacea I sympathize with 7 of the 8 listed. OJ? YOU’RE FIRED Sure OJ is a soothing fruit juice with vitamin C…but it also contains an insane amount of high Glycemic sugar. The Gylcemic Index is a rating of how quickly the carbohydrates you consume are converted into…read more

Super 6-Pack of Tips about Nutritional Supplements

Posted by in Health Tips, Nutrition

Feeling ill? There’s a pill for that. Feeling well? There are plenty of pills for that, too. I’m on the preventative side of health care, so in addition to curating diet and exercise routines, I’m frequently addressing questions regarding nutritional supplementation. TEASER ALERT! Next week I’m going to break down five popular nutritional supplements (calcium, magnesium, Omega-3, multivitamins, & Vitamin D) by benefits, timing, absorption, efficacy and deficiency rates. Without further ado, my “Super 6-Pack of Tips about Nutritional Supplements” 1               Understand that supplements are just that, supplementing a clean diet….read more

Perfect Your Push-Ups

Posted by in FitTip, Health Tips

First introduced in elementary gym class, the push-up is one of the most butchered exercises in the fitness industry. Incorrect form can stress your rotator cuff muscles, neck, and low back… …but when performed correctly, the push-up can be a great foundation exercise for any age and any fitness level! The movement targets the pecs (chest), triceps (back of upper arm) and deltoids (shoulders): I’m going to break it down muscle-by-muscle and joint-by-joint: Three (3) quick tips before we get started: Think of a push-up as a moving plank. Upon…read more

Attention Desk Jockeys: 3 Hip Stretches to Save Your Back

Posted by in FitTip, Health Tips, Lifestyle

“Sitting is the new smoking.” Gross. Today’s fitness tip breaks down three (3) uber effective hip stretches to help alleviate low back pain from sitting all day loooooooooong. Before I help you get your swagger back, we need to cover a quick anatomy lesson to help you understand why these stretches are so important: The following image depicts the lumbar spine (low back), pelvis (hip bones), the Psoas Major (hip flexors) and femurs (upper leg bones). Notice how the hip flexor muscles originate along the lumbar spine, pass in front…read more

Why Your Ab Training Sucks & 7-Ways to Fix It

Posted by in Health Tips, Lifestyle, Nutrition

There are slightly more than 2.7 million books written on Ab Training according to a survey I made up (it’s probably 10-fold that #)…which essentially tells you no one has figured it out. I’m not a world-renowned expert on abdominal training, but I’ve picked up a thing or two (or 7 in this case) over the past 15-years of training that can help you out.                                        7-Ways To Fix Your Abdominal Training…read more

“F the Fat Burning Zone”

Posted by in FitTip, Health Tips

Summer is 6-weeks away (hopefully), is your body ready for a swimsuit?!? If you’ve been hibernating while watching Netflix and crushing on comfort food for the past 6-months you don’t have time for long, slow, boring cardio to get you back in shape…it’s time for some serious work. Every single Personal Training Health Assessment Form ask’s the question: “What is your #1 barrier to regular exercise?”  I’ve only received one answer, ever: TIME. Since TIME is everyone’s reason for not exercising on a regular basis, I say…”F the Fat Burning…read more

Nutrition Labels & Food Mind Games

Posted by in Health Tips

Ahhhhhhhhh, the mind games we play with food. The internet can be a blessing and a curse when it comes to nutrition. I’ve studied nutrition passionately for the past 15+ years, leading me to change my Facebook relationship status with food to It’s Complicated. It all started in college, then progressed thru peer-reviewed articles, certifications, magazines and yes…the internet. Then, in 2006 I discovered Twin Cities-based Nutritional Weight and Wellness, where the vast majority of my next level nutrition education has taken place. Do I endorse them? Sure. Should you drop…read more

Why Carbohydrates, not Fats, raise your Cholesterol Level

Posted by in Health Tips

My Big FAT Rant I’ve explained the relationship between carbs, fats and cholesterol levels to countless clients, friends, family and blog subscribers. Many have been receptive, but the movement away from a low-fat diet plan has been glacial at best. Read this post with an open mind and feel free to challenge me with your questions and thoughts. The following bullet points set the table for the article, a pictorial analogy explains the relationship, then a quick summary with an amazing reference to further your understanding…let’s roll! Every cell in…read more

Organic -vs- Conventional Farming, how to choose…

Posted by in Health Tips, Nutrition

The “Dirty Dozen & Clean 15” of Buying Produce I was fortunate enough to escape to Santa Cruz, CA last weekend, just as the polar vortex relapsed in Minnesota. Since California is responsible for nearly 50% of all fruits, vegetables and nuts produced in the U.S., it’s easy to score produce via the numerous farmers markets and roadside stands. Improving access to fresh, organic produce is huge goal of First Lady Michelle Obama in her “Let’s Move!” initiative. Regardless of which side of the aisle you stand, I hope we…read more