Nutrition
"Even the best workout routine in the world can't beat a bad diet"
Keep It Simple
Many new studies have come out stating that a calorie is a calorie and that if you want to gain or lose weight you need to either eat more or less calories than you are using daily. This is about as simple as it can get and for the average person trying to watch their weight this works fine but Riley Athletics philosophy also emphasizes the significance of what you eat, when you eat, and why you eat.
What should you eat?
Keep it as simple as possible and stick to whole foods. Fruits, vegetables, lean meats, nuts, and seeds are all great things to put in your body. Stay away from sugar, processed foods, high glycemic carbohydrates that all raise your blood sugar too quickly resulting in inconsistency of energy levels and severely impacts your insulin response. Generally, if you are shopping on the outside aisles of the grocery store you are more likely to be eating whole foods so avoid the middle isles of processed junk that has a long shelf life.
When should you eat?
Here is where most Americans really suffer despite eating the right things. You should try to eat 5-6 smaller meals every 3 hours for a number of reasons. First, this will help you control your portion size and your food choices because you will not be starving at any time in the day. Second, you will have more energy because your blood sugar will be more consistent. Third, your metabolism will be higher throughout the day resulting in more calories burned due to the smaller meals.
Why you eat?
Seeking social support to keep you accountable and on track is an absolute must in any exercise and nutrition program! Understanding why you eat is an important question to understand. Are you eating or not eating because you are depressed? bored? unhappy? The bottom line is that you should eat to fuel, nourish, and improve your body. Creating a routine of planned meals throughout the day at specific times is the most reliable way to create a lifestyle of healthy eating and get you away from dieting.
Upcoming Events
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Athlete Performance ProgramsJun 1, 2011
Join our Athlete Performance Program going on year round. Our 2, 3, and 4-day programs are designed for serious athlete's who are dedicated to improving their speed, strength, power, and performance. Both boys and girls and middle school through HS athletes are welcome. For more info contact us at ryan@rileyathletics.com or (206) 299-2249.
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197 Metabolism Boosting Recipe Book for $4.95!Aug 2, 2010
Mapping out your meals is one of the most tedious parts of your fat loss plan. What helps is to have a list of ideas to choose from so you do not have to spend so much time searching.
My partners at Prograde have created a recipe book to make it easier to come up with healthy meal ideas that are simple to prepare. Click here to double your fat loss with this recipe book for $4.95 -
New Year's Transformation ContestApr 20, 2010[More]
Testimonials
I love how intense and quick the workouts are! I get more results in 30 minutes with Riley Athletics workouts than I ever had previously at other boot camnps or working out with a personal trainer for an hour. Rock...
~ Tracy Ke, Boot Camper
Alexei said he learned a lot – and had a blast last week. We will be signing him up for the July 28 week as well.
~ Chris Oro, father of camper
Good to hear that you will be back at NW Baseball Academy for another year of instruction. My son Robert enjoyed your class last year and your instruction no doubt helped him in having a great season with his 13 y/o Koufax team finishing 3rd. in State Finals. This coming...
~ Steven Baldridge, Father of camper
I came to a free introductory workout with a friend over a year ago after gaining 15+ pounds from my first desk job. I'm happy to say that working out and living a healthy life-style have never been more of a priority. Training at Riley Athletics is an intense...
~ Sean Tufts, Personal Training/Boot Camper
This was the first off-season I really committed to working 4 days/week both on strength & conditioning and I’m in the best shape I’ve ever been in. In all of my years as a professional player (8 years) and 4 years at Gonzaga University I have never been more...
~ Kevin Richardson, Texas Rangers Prospect
His participation at the several Riley Athletics camps he has attended during his high school career has been positive on many levels and I thank you all for that. These will be a part of the baseball memories we will cherish.
~ Campers Mother
I can't thank your coaching staff enough. My team had a great time at camp. Not only did my players learn the fundamentals of baseball, but your camp really helped build our team chemistry, which is priceless. I can tell my players have more confidence because they...
~ Terry Winklehake, Select Baseball Coach
I have attended your baseball camps for the last two years and learn something new every time. I can't wait to go to next year's camps in your new stadium. It is going to be amazing.
~ High School Camper
I have worked with countless ball players at every ability level that have good baseball skills but are lacking the strength, speed, and power to really project at high levels. Too many kids are just too weak to drive through the ball like I would like to see. I’m a...
~ Bill Stubbs, (Professional baseball instructor)
Ever since I first started playing with coach Riley he has always been the one I refer to for strength and conditioning. I make sure to touch base with him every off-season for continued assistance with my conditioning. He was having me do workouts in rookie ball that...
~ Jonny Gomes (Tampa Bay Rays/Cincinatti Reds Outfielder)
I really appreciate the fact that I was able to watch and learn all the drills and techniques taught at camp. I learned just as much as my son and we both had a positive experience that left us excited and eager to practice what we learned. My son came home with a new...
~ Father of Camper
Ryan Riley is a great guy and he helped me to prepare to compete at a Division 1 Baseball program. The strength and conditioning program that he put me through before arriving at college has allowed me to have early success against high level athletes. He pushed me...
~ Andy Bethel, UW INF
Ryan, I have been meaning to tell you that Riley said your infield "camp" was the best he had ever done. He has come to hate camps and the only way I could convince him to do yours was to call it infield training. He said he the learned the most of any things he has...
~ Michael O'Leary, Father of Camper
I have known Coach Riley for over 10 years. I admire him as a player coach and friend. He was always one of the most physical athletes on the field because of his work ethic off of it. I have personally witnessed him change young ball players bodies and physical tools....
~ Ryan Fox, (Washington Nationals NW area scout & head coach of NW area codes select team)
Whenever I have a player that I represent in the Seattle area I make sure he get’s with Coach Riley in the off-season to guarantee he is ready for spring training. I know he will be physically prepared to have the best season of his career.
~ Hank King - (Professional Sports Agent, Aces)
I was a little nervous to try out your boot camps because I heard they were tuff and would leave you feeling it. I'm sure glad I did because I am addicted! You helped modify any exercise to my fitness level which allowed me to progress without getting injured. ...
~ Julie Duncan, Boot Camper/Rock Climber, Skier
Throughout my high school years of sports, I participated in Ryan Riley’s strength and conditioning program, which helped prepare me for the challenges of being a student athlete at a D-1 university. Many of the conditioning exercises, speed and agility training, and...
~ Anthony Drobnick, WSU Pitcher/INF
I have been playing professional baseball for 6 years, and have worked with numerous strength trainers throughout my career. But only coach Riley really helped me get into the best shape I have ever been in. Being a former player himself really gives him the edge of...
~ Ian Gac, Professional Baseball Player (Texas Rangers/Chicago White Sox)
I've been training at Riley Athletics for over 6 months and have noticed considerable improvements in my golf game. The strength and flexibility I have gained as a result of functional training has me hitting the ball with more control and accuracy farther than I did...
~ Carson Rasmussen, Personal Training/Golfer