I
recently published "Girl Let's Read Your Bible Notes" which is for sale
on Amazon. Many people were shocked when this was published and when
the sales sky rocketed. I, Nicolle Stinson, have been questioned, how could this have
happened. My answer? God. Although I continue to hear doubt from many,
I decided that sharing my testimony and my calling may encourage and
explain and possibly benefit another.
So here goes. My Spiritual Journey: Hello, my name is Nicolle Stinson, and here is the story of my
spiritual journey. I live in upstate New York and have lived there all
my life.I am a wife to a wonderful man. I am a mom of four grown
daughters and one 5 year-old daughter. I currently work in web
development from home. My husband works full time and we enjoy camping
together in the summer and are very active in our local church and in
our community. My Youth: I grew up in a home that didn’t speak of church. I was introduced to
Jesus through a church group in school and accepted Him as my savior.
My childhood was troubled from the age of 11, however, as my parents
divorced and my mother worked most of the time. One day, at one of the
church groups at school, a church worker had told me I hadn’t colored my
picture well enough. That was the beginning of me believing the lies
of the enemy. I began to be very insecure and believe I wasn’t good
enough. As my teen years came, I covered my insecurities with partying
and boys. Finding Jesus Again : Into adulthood: I had four children, 3 failed marriages and thought a
successful career would prove to the world that I wasn’t a mess.
Still, I felt empty. One day, while I was working an overtime shift, my
babysitter took my children to a church youth group and they came home
excited. Over a few weeks their excitement became contagious and I
ventured into the church. That was it. Jesus grabbed me by the heart
and my prodigal journey ended.
Another prodigal journey: I soon learned that sin can sometimes have a very firm grip on you. I
gave in to the enemy again and did not fully surrender to Jesus.
Another decade came of abusing alcohol, drugs, my family. I even hurt
members at church. I was hurting people because there was so much pain
in me and I couldn’t make it go away. Rock bottom came. I agreed to
unethical decisions in my career in exchange for a large monetary bonus.
I told myself it was ok since no one was getting hurt. The end
result? An arrest. Public shame. Guilt. Days of crying out to God
because I had no where left to go. God called me : One day, I had been up all night and had decided to walk with my
3-year-old to the convenience store around the block to get her
breakfast and myself a coffee. The store was right past the church. As
I was walking past the church, something made me stop and I clearly
heard "Go inside". I was so tired from not sleeping I simply shook my
head and tried to keep walking. I took another step and again heard the
voice as clearly as the last time, "Go inside". I said out loud. "I
can’t. And again, I heard "Go inside". I then told my daughter "We
have to go in the church". She just happily agreed. I went in and felt
so welcome and peaceful. I made amends with each person I hurt and my
prodigal journey ended that day. Since then I have had an undeniable hunger for God’s Word. I have a
new found understanding of His Word and my walk with Him is new and I am
finally free. On Christmas Eve, I was called to ministry. I was not sure at first
the type of ministry as I was just given "return". After much prayer
and contemplation, I am now aware that I am called to exhortation, the
strong encouragement of women to return to God’s Word and return to
their walk with God. I have since, started a women’s ministry to read and study God’s Word
together over a year and encourage each other along the way. This
ministry grew to 1700 members in under 2 months time! Praise God! I
also published a Bible journal that prompts you to journal your thoughts
each day while reading your Bible. This is not something I would have
ever imagined doing. God has been moving in my life each day since I
surrendered to Him! My Spiritual Journey Leads to a Pursuing Life Coach Certificate at CLI : I find myself more and more joyful each day, waking with a desire and
hunger for God. I also have a new found love for encouragement. I now
have words for others that I have never had before. A Life Coach
Certificate from CLI will be beneficial to me as it will further help me
in my dream and hope for others to be ever uplifted in their walk with
the Lord. Reflecting God in My Life: pray each day for God to open my heart and open my eyes to His will
for me. I am living my life for today and with great hope for the
future. I know God will provide all that I need and CLI will be part of
my path.
Brody Marconi - Class of 2021 - Jesuit High School - Portland, Oregon
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It isn't
very often that people have the time to go to gyms and work out. That is
why it is important to have something that can substitute all the
workouts performed at the gym without ever having to straddle yourself
to the ground or fatigue your body out immediately. Performing these
exercises on the road or in the office is the best thing you can do when
it comes to staying fit. When you do any of the routines, you won't
need too much space. They are also easy to store. The stretch band that
connects the handles is quite easy to put away and won't tangle. (Continued below.......)
Did you know that bands can help you build muscle and improve your PRs? Learn how bands can have you training harder and more efficiently than you ever thought possible!
(continued......) Resistance bands can give you almost all the workouts that machines
can provide in one overall package. You can do triceps, biceps as well
as chest, shoulders and legs. And whether you're just starting to get in
shape or have been a long time exercise buff, there will be resistance
bands exercises to suit your need. It's a great tool that allows you to
be flexible with your exercises. So what is a resistance band? Well it
is a piece of rubber usually, sometimes if you buy more expensive ones,
they have handles at either end, though a tough piece of rubber is going
to work fine. The resistance band is used for resistance training,
where you will look the band under your foot, around a column, around a
chair, under a chair, whatever you need to do to make it work.
Resistance bands come in different lengths and with different
resistances too, if you want a harder workout for example. The great
thing with a resistance band is that it offers resistance in both the
concentric contractions and the eccentric contraction, which is
basically when your muscle is tensed, and is either getting shorter, or
longer respectively. The following is a simple routine that will work the majority of your
muscles as groups, along with some isolation exercises that will work
specific muscles. Warm up and stretch thoroughly and give it a try: For the upper body, start by warming up the shoulders with four (4)
sets of Overhead Presses, at about 10 repetitions per set. With this
movement, form is king. Body stays erect, abdominal muscles tight, and
press through smoothly with both arms simultaneously or one arm at a
time. Overhead Press - Step onto the middle of a tube or band. Bring the
handles up to the shoulders with palms facing forward and elbows pointed
down toward the floor. From this starting position, with spine erect
(never leaned forward) and stomach muscles tight, press the handles or
band loops straight overhead. Try to keep your hands, elbows and arms
perpendicular to your shoulders. After you've performed the recommended
10-12 repetitions, rest for 20-30 seconds and then repeat for a total of
four sets. For more resistance, widen your foot spacing or use a
thicker band/tube. Then progress to alternating sets of Chest Presses and Low-Rows. Do
four (4) sets of each with enough tension that you can only do about 6-8
repetitions. Do 6-8 reps of Chest Press, rest for as long as it takes
to get comfortably into position for the Low Rows, and begin your Low
Rows. These combined push/pull combinations are known as "super-sets".
After you have performed one set of both exercises, rest for a moment
and repeat. Just don't rest too long in between sets. You want to keep
your muscles warm once you get them rolling. Chest Press - Drape the loop of your band or tube over the shoulders
and lower it to about the center of the shoulder blade area. With elbows
in against the sides of your body, push outwards with palms down and
forward. The hands should remain at the same level (parallel to the
floor) as you push through to full extension. After you've performed the
recommended 6-8 repetitions, move directly into position to do your set
of Low Rows. Repeat for a total of four stets. For more resistance,
wrap the band/tube around the torso or use a thicker band/tube. Low Row - While seated on the floor, legs straight out in front of
you, loop the middle portion of your band or tube over your feet,
allowing it to settle into the indentation of your arch. With your upper
body erect, shoulders slightly pushed back (like sticking out your
chest) pull back on the handles as far as you can while keeping your
arms close to your sides, elbows in. Your grip should be such that your
palms are facing each other. After you've performed the recommended 6-8
repetitions, rest for 30 seconds and then get into position to do your
next set of Chest Presses. Repeat for a total of four stets. For more
resistance, widen your leg separation, or wrap the band/tube around your
feet, or use a thicker band/tube. From there, perform some alternating sets of Triceps Extensions and
Biceps Curls. Here again, get in four (4) good sets of 6-8 repetitions
each. Triceps Extension - Step onto the middle of a tube or band. Bring the
handles up to the shoulders with palms facing behind you and elbows
pointed up toward the ceiling. From this starting position, with spine
erect (never leaned forward or backward) and stomach muscles tight,
press the handles or band loops straight overhead while keeping the
elbows stationary. The upper arm does not move during this exercise,
only the forearm portion, pivoting at the elbow. Make sure you keep your
elbows in near your head, not allowed to point out to the sides. After
you've performed the recommended 6-8 repetitions, move directly into the
starting position for Biceps Curls. For more resistance, widen your
foot spacing or use a thicker band/tube. Biceps Curl - Step onto the middle of a tube or band. With feet
shoulder width apart, palms facing forward and elbows in tight to the
sides of your body, curl the handles up to within a few of inches of
your shoulders. In this exercise the upper arms again remain stationary,
so you are only allowing the forearms to curl up by pivoting at the
elbow. After you've performed the recommended 6-8 repetitions, rest for
30 seconds before getting back into position for your next set of
Triceps Extensions. For more resistance, widen your foot spacing or use a
thicker band/tube. Next, do some Band Squats. Stick to the usual four (4) sets of 6-8
repetitions. Focus on form and control here. The upper torso needs to
stay erect throughout the entire movement. Squat down until your thighs
parallel to the floor. If you are physically able to do so, just squat
down as far as you comfortably can. Also, if the bands are too
cumbersome, set them aside and perform a standard Body-weight Squat
instead. Band Squats - Step onto the middle of a tube or band. With feet
shoulder width apart, bring your handles up to shoulder level, elbows
bent and pointed down. Keeping the upper torso erect and abdominals
tight, sit straight down as if to sit on a chair, and stop when the
upper legs (thighs) are about parallel to the floor, and then stand back
up. After you've performed the recommended 6-8 repetitions, rest for 30
seconds and then repeat for a total of four sets. For more resistance
use a thicker band/tube.
Finally, finish up your work-out with some Bent-Leg Sit-ups and
Alternating Side Planks to strengthen the core. These are free-hand
exercises and require no bands or equipment. Do one or two sets of as
many repetitions of the sit-ups as you can. Perform the side plank (with
perfect form) and hold for 30 to 90 seconds on each side. No matter what exercise gadgetry or device you decide to go with, the
most important thing is for you to have as much savings as possible.
Resistance bands, with the affordable prices they come with, are
probably the cheapest overall exercise item that you will ever see in
the market. Aside from the price itself, just think of how much you are
bound to save when you no longer have to get gym memberships since you
can perform all of the resistance bands exercises at home or anywhere
you go. You also don't have to worry about breakage, since they are
quite elastic and have been tested to withstand any kind of impact.
Smartphysicalworkout have been involved with the Health and Fitness industry since 1999, and provide products and advise for the wellbeing of the Community. Smartphysicalworkout w: http://www.smartphysicalworkout.com e: support@smartphysicalworkout.com
BREAKING: Charlene interviews Zach McElroy about his "insider" knowledge of blatant censorship that is going on at Facebook.
Because of Zach, we now have proof that Facebook is anti-MAGA and is using their platform to influence our elections! What can we do about this? Join Zach and Charlene and learn more!
Charlene Bollinger is a devoted Christian, wife, mother of 4 home-educated children, health freedom advocate, and co-founder and CEO of The Truth About Cancer and Vaccines. She is a former model and actress, fitness buff.
After losing several family members to conventional cancer treatments, Charlene along with her husband, Ty, learned the truth about cancer and the cancer industry, as well as the truth about vaccines and currently work together bringing the truth to the people.
Charlene speaks at many conferences and is a guest on various health-related radio shows helping people discover that cancer does NOT have to be a death sentence. Charlene & Ty host a biweekly internet news program: TTAC Global Health News.
Charlene is currently doing a video interview series on The Truth About Vaccines 2020 and Censorship. She is also starting the "United Medical Freedom Super PAC" with other leaders in the medical freedom movement. This Super PAC will change the world and help restore our medical and religious freedoms.
** (Disclaimer: This video content is intended for educational and informational purposes only) **
Stanislaus County, California — The Stanislaus County Sheriff's Office released body camera footage, showing the moments when Deputy Saul McNaul and Good Samaritan John Phelps rushed to the rescue after seeing a pickup truck veer off the road and burst into flames.
The incident happened on June 21 around 2:40 p.m. while the deputy was patrolling in the Knight's Ferry area around Highway 120/108 near Willms Road. Investigators are still trying to figure out what led to the accident, but said they don’t think drugs or alcohol contributed to the crash. The driver doesn’t remember much about the crash or his rescue. Donate to PoliceActivity: https://www.patreon.com/PoliceActivity
Create an Incident Command Post using vehicle accessories such as tailgate tents, lights and flags
Author
Renee Christenson
When
fires break out or accidents happen, emergency response teams are quick
to arrive on the scene. Fast response is necessary in order to save
lives and property. Anyone involved in an incident relies on the police,
fire fighters or other responders at the scene to act quickly, organize
efficiently, and make life-saving decisions. In such hectic conditions,
organization is imperative and establishing the incident command post
to coordinate response activities is top priority. It can often be
difficult to distinguish which response vehicle is coordinating efforts,
which is why custom vehicle accessories make all the difference.
Accessories such as easy to set up EMS vehicle tents and lighting that
can turn any response vehicle into a clearly designated incident command
post are important tools for first responders. These vehicle
accessories are making a hugely positive impact on incident management. The need to take orders from a single center is quite clear. The
accident scene is full of many responders and all of them are on the
scene to offer valuable assistance needed. However, the fact that so
many people are on scene with a wide variety of emergency vehicles may
create confusion. Any additional amount of confusion can easily lead to loss of lives
that would otherwise have been prevented. Experts have noted that such
mistakes have contributed to unfortunate happenings at accident scenes,
they have since developed products and recommended the implementation of
a mobile incident command center. The responders are therefore
coordinated from the command vehicle identified by a clearly marked
canopy, flag and lighting. Personnel arriving on scene shouldn't have to ask "Where's the
command post?" But finding a sedan - or SUV - size command post in a sea
of massive fire and rescue apparatus can pose a challenge. With EMS
vehicle Command Post Flag and Light any vehicle can be identified by the
green "CP" flag and a green beacon mounted on a collapsible, 10´
aluminum, shock-corded pole that attaches to the side of the chosen
response vehicle via extra strong magnets. The beacon is visible from
two miles away and can be set to stay lit or to flash. First Responder vehicle canopies were designed and created
specifically to aid rescuers who will be arriving in different vehicle
types. You may have even seen these accessories used in some of your
favorite shows like CSI: Crime Scene Investigation. These canopies are
adjustable to fit the rear opening of most emergency vehicle trucks,
SUV's and vans. EMS vehicle tents are lightweight, easy to stow and
quick to set up.
These custom vehicle canopies are also designed to protect valuable
equipment including computers, radios, fax machines and coordination
materials by offering extended protection from the elements four feet
beyond the rear of the vehicle. This easily provides enough space and
shelter for up to 4 professionals on the scene to operate equipment and
coordinate efforts. As most responders know, accidents are never
convenient, which is why the additional lighting proves to be useful at
night. This design is engineered specifically to aid the mobile rescue
unit. Accident victims rely on responders and responders rely training and
having the right equipment accessible. First responders are finding
great value in EMS vehicle accessories such as easy up truck tents with
command post markings and lighting.
Renee Christenson invented the Bumperchute®, a tailgate
canopy that transforms the rear area of an emergency responder vehicle
into a mobile incident command post. These EMS vehicle tents were designed specifically for first responders, but have been finding popularity as recreational truck tents for events as well.
Ye are of God, little children, and have overcome them: because greater is he that is in you, than he that is in the world.
Whacky wild and maybe scary times in our country and world Athletes and Warriors. But be of good cheer as greater is he that is in you than he that is in the world. Thank you for taking time out to tune in today. May you find our programming informative, educational, inspirational, and entertaining. Yes indeed we are in this together. We just as well smile along the way!
The word “righteous” is widely misunderstood,
and the world often refers to it in terms of being self-righteous.
Righteousness is defined as excellent, virtuous, and ethical; however,
if we attempted to be this way through our own efforts, we would fail
miserably. Jesus Christ makes us this way, not because of anything we could
ever accomplish, but because of what He did on the cross.
Righteousness
is a gift we receive from Him by faith when we realize that He’s our
foundation. Understanding who we are in Christ brings us to an understanding that
righteousness isn’t about what we deserve; it’s about receiving it by
His grace. Basing our identity in Jesus gives us a solid foundation that
can never be shaken, moved, or destroyed. God is a God of abundance;
because of who He is, when we receive righteousness, we also receive
wisdom, sanctification, redemption, and other spiritual gifts. These are
things for which we can’t take the credit. Our righteousness is based on our unwavering belief and trust in
Jesus, to the point where we don’t rely on our intellectual
understanding. There will be times when faith departs from earthly
knowledge, but this type of knowledge shifts and changes constantly.
True wisdom is a gift from God, in whom is no shadow of turning. Our actions could never justify us in God’s sight. The just live by
faith in Christ; therefore, our faith actually makes us the
righteousness of God. Studying His Word, as expressed through the Gospel
of Grace, and acting on it makes us like wise men who build their house
on solid rock to withstand the storms of life when they hit. Trusting
in Him gives us strength and stability that the world simply doesn’t
have. Prayer: Father God, You gave us Your own righteousness, which is based on
what Your Son did on the cross. This frees us from the burdensome
requirements of our self-efforts to perform until we are “good enough.”
Thank You for this. In Jesus’ name, amen. Scriptures: 1 Corinthians 3:11 Isaiah 28:16, NLT 1 Corinthians 1:30, 31 James 1:17 Galatians 3:11 Romans 1:17 Hebrews 10:38 Matthew 7:24, 25 For more on how faith in Christ makes us righteous in God’s eyes even
when we feel we don’t deserve it, click on the link for the DVD, Righteousness Without Works.
Todd was a drug addict and atheist for 22 years—when in 2004—he was radically set free! Todd believes that redemption and righteousness are the foundational keys for living life as a new creation in Christ. Todd’s foremost desire is to see the Holy Spirit flowing through believers everywhere that they go–at work, school, grocery stores, malls, gas stations, and more. Todd’s true joy is being able to reproduce a 24/7 kingdom lifestyle in every believer. His heart is to activate people in the simplicity of who they really are and confront the barriers that hold them back from being who God created them to be. No one is excluded.
DISASTERS: What Did Jesus Say To Us
Author
Agwom Izang Itse
What did Jesus say to do in a time of disaster? There were two disasters that The Lord talked about. The first one was about those who lost their lives because of Pilate,
and also those who lost their lives because the Tower of Si loam fell
on them. Jesus used these two instances, as an opportunity to teach those
Galileans about what their attitude should be in response to these
disasters. We are now being faced with one disaster after another, and
we need to learn what Jesus taught about the subject. Jesus was quite clear in saying that those that were killed were not
any worse sinners than the people that survived and lived. Jesus was
saying to the people that when a terrible catastrophe occurs; it is a
warning to all that survive the ordeal. Jesus not only tells the people that they are no better than the ones
that perished, but He goes a step further, and He tells them that they
should repent or they also will perish. When we see the disasters through the news reports; what do we do?
First, and foremost; we repent of our own sins, and we turn to God. That
is the most important response. After that, we need to pray, and The Holy Spirit will lead us and
guide us. Those that have matured in the Lord; the real sons and
daughters of God are those who inquire of The Lord before they do
anything. They know that whatever they do; it is of small value unless it is in
obedience and anointed by The Holy Spirit. The Holy Spirit will show us
how to pray and what to do. Disasters are being televised in every area of the world today, and
our first response is to humble ourselves, pray, seek God and turn from
any and all of our own evil ways. It is a warning to us, and we must
realize that it is only by the grace of God that we have not perished. Repentance is a wonderful opportunity to be refreshed, renewed, and
revived in The Lord. The Lord went about saying, "Repent for The Kingdom
of Heaven is at hand". Why did Jesus emphasis this point? Because we do not know when our
time to die will come, but The Lord Jesus was warning us to always
repent in order to be right with Him. We are never to take our salvation for granted because we are told to
"work out our own salvation with fear and trembling", and also that
"those who endure to the end will be saved". We are told to "take heed
when we think we stand; lest we fall", and we are not to think more
highly of ourselves than we should. Presumption is something to be shunned. It is only by the grace of
God that we will be saved, and all the works in the world will not usher
us into The Throne of God. Jesus preached repentance all of the time because He loved all of the
people, and He didn’t want even one person to perish without eternal
salvation with Him. We here in these perilous times need to do the same. Each new disaster and tragedy is an opportunity for repentance,
refreshing, renewal and revival. When we do what Jesus taught us to do
first, then we will be greatly effective in whatever He leads us to do. Jesus only did what The Father revealed for Him to do, and how much
more should we only do as He directs. Let us put The Lord Jesus Christ
in His rightful position as The Head and Lord of The Church, which is
His Body.
I am a digital marketing guru and Gospel preacher www.mychristianlifeministries.com
College Field Hockey Player, Video Fall 2021. Contact Information: clara@globalcollegeusa.com
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Journey
into Strength and Conditioning with NHL athletes to everyday people
with Ryan Van Asten: Two time Stanley Cup Champion and Current Calgary
Flames Strength and Conditioning Coach From CoachTube!
Calgary
Flames Strength and Conditioning Coach, Ryan Van Asten knows what it
takes to develop athletes to reach their pinnacle of performance. His
previous tenure with the Los Angeles Kings includes two Stanley Cups in
three seasons. Ryan brings a wealth of knowledge, experience and
expertise to the young and developing Flames. Already in his second
season with the Flames we can see development and improvement in Flames
athletes. In addition to his winning pedigree, Ryan possesses an
exceptional educational background. He holds two degrees from Queen’s
University in Kingston Ontario, a Bachelor of Science degree in Life
Sciences and a Bachelor of Physical and Health Education degree. He also
possesses a Master of Science in Exercise Physiology from the
University of Calgary. This article chronicles Ryan’s career up to
present day and provides insight into the work he is currently doing
with the Calgary Flames. This article also offers insights and guidance
for both athletes and non- athletes that can be implemented on a daily
basis. Background Ryan shares with us how
he started his career as a trainer. “It was an interesting path gained
the experience necessary to begin as a young professional. I was
actually a hockey player myself. As a player, I was never the biggest
player or the fastest, but I had a tremendous work ethic. While playing
hockey and studying at Queen’s University, one of the guys I was playing
with, Anthony Slater, started working at Athletes' Performance which is
now known as EXOS. He helped me design a structured program that helped
me immensely on my growth as an athlete. He got me interested in
improving my knowledge about strength and conditioning. Later on when I
was already in Grad School in Calgary, I ran into a group from Athletes’
Performance at the Human Performance Lab at the UofC, and after meeting
with them and talking to Anthony I was able to land an internship at
one of their facilities. That internship was my first exposure to
working with professional athletes. It was a really good learning
experience. In fact, I think that was the turning point in my career.” Ryan
reflects that “before the internship I was working as a trainer and
going to school. I would train people in a very ordinary way. Beginning
with a warm up for 10-15 minutes, then we would lift weights and then we
would do conditioning. The internship changed my perspective on
training and showed me a movement based approach. ” Ryan elaborates, “I
began to think about movement differently. The internship helped me
realize that strength and conditioning is partly about making athletes
move more efficiently, which is beneficial for non-athletes as well.” Movement Based Training for the Every Day Person Ryan
adds “it is really difficult to start learning about movement based
training on your own. Ideally, you need to find a trainer who is
knowledgeable in this area and knows what training program will best
suit you. To put it into perspective, I’ve had professional athletes,
some of the best players in the world that have difficulty performing
simple movements on dry land when they are out of their element. It
takes a little bit of coaching to help them get better. For the regular
person being able to move without discomfort or pain requires just a bit
of guidance.” Individuals who influenced Ryan Ryan
comments, “There are many people that I came across in the past who
have helped me.” Anthony Slater who was mentioned earlier in this
article and who is currently the Vice President of strategic accounts at
EXOS “really got me excited about Strength and Conditioning”. Then
there is, David Frost who is now a PhD researcher at University of
Toronto. Ryan explains, “Dave and I were in school together at Queens
University. His knowledge on the topic of Strength and Conditioning was
superior to mine. I tried to learn from him as much as possible. There
are other individuals who influenced me like the great group of strength
and conditioning coaches at the Canadian Sport Institute in Calgary,
including Matt Jordan, Scott Maw, Mac Reid, and Jeremiah Barnert.
Another guy that I should mention is Andy O'Brien. He is Crosby's coach
and now works for the Pittsburgh Penguins. Andy has helped me a lot over
my career and we still communicate regularly.” Ryan continues,
“Having done grad school in Calgary under the tutelage of the two
brightest physiologists on the planet, Dr. Dave Smith and Dr. Steve
Norris, has helped me immensely with my physiological knowledge.
Honestly, learning physiology from them, one can't learn better from
anyone.” Launch of Career After completion
of the internship, a position opened up at the Canadian Sport Institute
in Calgary where Olympic athletes train to reach the Olympic podium. He
was able to land a job with the Women’s Olympic Hockey team for the 2010
Olympics. Ryan explains at the Institute, “I was lucky enough to be
contracted to Hockey Canada which resulted in being a part of the World
Championships and ultimately being selected by Hockey Canada to be the
Head Strength and Conditioning Coach of the women’s hockey team. It was
an awesome experience coaching the women’s team at the 2010 Olympics in
Vancouver and winning the Gold Medal.” NHL Career with LA Kings It
was in 2011 that the opportunity knocked to work in the NHL. Ryan was
selected to be the Strength and Conditioning Coach for the LA Kings. In
his first season (2011-2012) with the team he won a Stanley Cup. This
feat was again achieved in 2014 when the Kings won the cup a second time
in three years. Ryan comments on his remarkable achievement.
“That was the most amazing thing in my career. Winning Stanley Cup is a
lot different than Olympic championship. To win both Stanley Cups is
really impressive. It is such a hard accomplishment. I was so fortunate
to be part of that, twice! I would like to think that my work with those
players helped the athletes perform through the grueling games and
rounds of the Stanley Cup Playoffs. Ultimately, winning the cup is
something you dream of as a kid. I never won a Stanley cup as a player,
but to be a part of it feels amazing! I don't think you can ever repeat
the road to the cup the Kings took in 2014 where the team became only
the 4th team in NHL history to come back from a 3- 0 deficit in a series
to win it. Not many things in the game are more difficult than that.
Going through those dramatic and intense moments with the group of
athletes in that locker room was just really phenomenal.” The Role of Strength and Conditioning in the Play Offs Ryan
explains that during the Playoffs Strength and Conditioning is kept
relatively simple. At that point in the season “I don't want to
introduce all kinds of new things into my program. Things that change
during the play offs in terms of Strength and Conditioning typically are
the volume and intensity of the work. In the playoffs you are
essentially playing every other night, it all boils down to how the
athletes recovered from game to game. In 2012 we got relatively lucky,
as we finished all the rounds sooner. There were series where we got
almost a week in between and everyone was able to recover in that time.” Coming Home to Calgary to be the Strength and Conditioning Coach of the Flames For
the 2014/2015 season Ryan decided to return home to Calgary to become
the Strength and Conditioning Coach of the Flames. Currently, Ryan is in
his second year with the Flames. Ryan comments on his decision to come
back to Calgary, trading in the sandals he can wear to the beach in LA
for snow shoes to wear in Calgary, “The biggest reason for the move back
was a family decision. My wife was in Calgary pretty much the whole
time I was in LA. She is a doctor, so we found out it was very difficult
for her to come to LA to work. Also, Calgary is my home. And, working
in Canadian city, in a Canadian Market with unbelievably passionate Fans
is something to behold. So far it has been unbelievable.” When I
asked Ryan what kind/type of work he has been doing with the Flames and
how different it was from working with the Kings, he responded: Ryan
responded, “It's a similar approach, but I’d like to think I made some
changes that have made my program better. Hockey players are a
relatively homogeneous group, so there are lots of similarities within
this group and how you structure the training and nutrition. The gyms
are a bit different in terms lay out and availability and often, I have
to structure things around because of that.” Ryan comments on what
we are seeing this year with the Flames and what are his plans for the
team for the rest of the year. “Building off of last year’s success, I
think you can expect the same. I don't think there are many teams that
work harder than we do in terms of training and practice. In my opinion,
we are one of the fittest teams in the league. One of our young
players, Sam Bennet, who is 19 years old, had a really great off season
training. He is bigger and stronger than before due to the hard work he
has been doing to improve his body composition and performance. And I
would expect this to continue. Overall, you can expect Calgary Flames to
show lots of progress this year.” Behind the Scenes Ryan takes us behind the scenes tour of how Hockey Strength and Conditioning programs
are developed. “When the players come to Calgary in September, we do a
full battery of physical testing on them. This encompasses strength and
power to energy systems and functional movement. From there you can
start building individual programs. There are younger and older players
that we work with. For younger players, their potential is broader as
they have not accumulated the same type of training volume over the
years. So, for them, mastering the basic movements is essential. For
older guys, in terms of their physical maturity, most of the time they
need to work on different things. They might not necessarily need to
build more general strength, although often they need to work on
mobility and movement. We still do lifting as they are trying to get
stronger and faster. If we take Mark Giordano as an example, he is the
fittest guy on the team, by far. His strength and power is impeccable
and he is really easy to work with. He might need to work on his
mobility and flexibility, little things like that, while maintaining
everything else and trying to get better each time. Another example
would be Johnny Gaudreau, who is a smaller athlete and doesn't have as
much strength and power. However, he is a relatively strong guy from the
stand point of the gym. Like other young players, he needs to
accumulate some good quality training over time and just continue to
improve.” Ryan gives as a typical training scenario, “The way I
would break down a workout session is when guys come in, they would do
their own soft tissue work, like foam rolling or using a softball. After
that we work on lengthening of the tissue through just basic stretching
types of movements and mobilizing joints. From there, they need to
re-introduce good pattern. If you shut down the soft tissue to lengthen
it, you want to re-activate then and integrate them into the appropriate
sequencing and patter. Then I would start increasing the intensity in
terms of the dynamic movement. That is essentially the main body of the
warmup. Then we go to all the skill work. We would include things like
linear and later skill, resisted movement patterns, complexed with free
movement patterns for example. All that would take from 45 minutes to an
hour. After that, guys would go into the weight room and do the lifts
assigned for that day. And then we would do some conditioning. A typical
training in the off-season could be up to two to two and a half hours
long. Plus, if they are going on the ice, it could be another 45
minutes. Tracking a Player’s Progress throughout the Year Ryan
outlines how to track and measure the progress of a player. “In the
summer, with the athletes in Calgary, we do weekly tracking on bilateral
force plates. A force plate is designed to measure the forces and
moments applied to its top surface as a subject stands, steps, or jumps
on it. We measure force and asymmetries of vertical jumps. One of the
neat things is that if you are doing such jumps, you can see how athlete
decelerates and if one leg is taking more load than the other. We are
tracking things like that. Also, we track body weight, body fat, body
composition, various strength, power, core and speed measurements.
Throughout the year we do monthly body composition measurements. There
are quite a number of things we do to track the athletes, such as
sleeping hours, readiness to train, performance, resting and fatigue
levels.” Important Components as Part of Strength and Conditioning Blood Analysis Ryan
explains, “One of the biggest things for athletes is their recovery and
their sleep. With the Flames we do blood work with our athletes and
customize nutrition plans and supplementation.” Nutrition “From
the nutrition stand point, in my opinion nothing beats real food. So we
always have high quality foods available to our athletes. We also have a
nutritionist on our team that works with athletes and builds a personal
diet for each one of them. I don't think supplements are always
necessary. However, we do have supplementation available, such as
amino-acids, whey protein isolate, recovery supplement and a
carbohydrate supplement.” The Role of Proper Footwear and Even No Footwear While Training Another
aspect to training is proper footwear. Ryan explains, “The shoes that
every team in the NHL gets are the same type of Reeboks. We are using
CrossFit shoes at the moment. I like them as they are flat and have
pretty solid sole. They are good for sprinting and lifting in the weight
room. Most of the players gravitate towards more of minimalist
types of footwear. New Balance also has these. Actually, there are many
things that I would want to do without shoes. You have a different type
of connection with ground; it changes your proprioceptive feedback that
can help you with your balance and your movement. It's teaching your
feet to work differently using different muscles and sequencing, which
will in turn increase strength, conditioning, coordination, and balance,
which will make an enormous difference when on ice.” Building Speed and Agility Ryan
explains, “In most cases, especially with young players, lack of speed
is typically lack of strength. Strength is often overlooked when talking
about speed and agility: if you don't have adequate strength and aren’t
putting enough force into the gorund, then you simply aren't going to
be fast. There are many ways in which you can train to improve your
strength, some main exercises and most common ones would be squats,
lunges, and deadlifts. Sled pushing is also an excellent exercise in
strength building. It can get you in a low, almost acceleration type
position and you can use it in many different ways. You can use it in
speed work and conditioning. You can do resistant movements with a band
and have a partner help you. The partner could put the band around your
waist and add resistance while you march, skip and do high kneed drills.
Also, there are all kinds of exercises with medicine balls.” Ryan
adds, “Another way to build speed is sprinting in a straight line or
with changing directions. At the same time the quality of the movement
has to be really good. Everyone has to learn the mechanics of the body
to even run properly. Otherwise you might not get all the benefits that
you want from it.” Building Stamina and Endurance Ryan
explains, “For our athletes, it's a systematic approach to building
stamina and endurance. What you need to look at is what is going on in
one shift, how many shifts the person has during the game, how many
games have been played in a year and so on. Also, we need to look at the
aerobic system and the anaerobic system particularly in the summer
because it is difficult to do off-ice in season with the rigorous
schedule. Some of the athletes don't need to do so much pure speed
work, but they are lacking lactate capacity. Let’s say the athlete is
trapped in their own zone. The longer the shift goes and the more
intense it is, the athlete gets more fatigued and their lactic acid
builds up which in turn drops their performance. When they stop skating
or moving, that is when penalties are taken, goals are scored on you or
you are forced to ice the puck. Increasing the tolerance to lactic acid
in an athlete will make them attenuate exhaustion in their muscles and
that could be the difference from getting scored on during an extended
shift or getting the puck out of the zone. Overall, building stamina and
endurance is a very complex approach that needs individual assessment.” Building Mental Toughness in Athletes Ryan
explains, “Some guys innately have mental toughness. They don't need to
work on it. Some guys can work on it a little bit. From my stand point,
to work on that, means to surround them with people who already have
the mental toughness in them. That is a huge motivator. In addition, we
do have sports psychology available for players if they need it.”
Strength and Conditioning for Everyday People in Everyday Life Ryan
offers everyday people advice to improving their quality of life
through strength and conditioning. “In terms of strength and
conditioning, the biggest piece of a puzzle would be your nutrition.
That would have the biggest effect on your health and body composition.
My philosophy for an average person would be: make sure that you are
eating whole and real foods, mostly vegetables, basically as many as you
want. Drink lots of water and don't eat anything processed.” When
it comes to the training stand point, the biggest thing is to do
something that you like to do. People who live the longest and have the
most fulfilling lives, are not the ones who go to CrossFit gyms and work
at their 110% intensity on a regular basis. Rather, they walk a lot;
they stand a lot, etc. These people are just living a long fulfilling
life being happy and healthy. Essentially, be moving all the time. You
don't have to go to the gym every day and set world records. If someone
says that you are just weak and don't want to work hard that is not
true.” When asked what great moves are to begin with, Ryan
answered, “Simple movements like split squats. If you are able to go
nice and low and able to have control in that low position and stand up
with a weight that would be the simple drill to complete. Then you can
progress to reverse lunging, side lunging, etc. Doing these exercises
will reduce and eliminate pain such as lower back pain. Lower back pain
usually is the result of really weak glute muscles and as a result
people’s hips don't move and extend properly. As a result lower back
takes the hit. This is why some people can’t bend over to tie their
shoes, lift groceries or stand up from a chair!” Combat the Effects Sitting All Day Most
people spend their days sitting all day for work. Ryan explains
“sitting all day is detrimental to your health. Some progressive
companies have “stand up” desks. I think that is the best thing. While
sitting for the whole day, your shoulders fall forward, your arms are
internally rotated, your head is forward all the time, and the front of
your hips are in a shortened position. Deadlifts are a great exercise to
train hip extension and the posterior muscles of your body, rowing for
upper part of your back and any type of shoulder work. The work for the
posterior musculature can be done daily.” How you can work on Balance, Core Strength, Stamina and Endurance Ryan
explains, “In terms of core strength, I think you need to think about
functionality. It boils down to stability of the lumbo-pelvic complex.
Simple movements such as front and side planks are a great start. During
rotational exercises, the movement should be coming from hip rotation
and not from the spine. The lumbar spine should be relatively stable
throughout the exercises. An important thing to remember is that there
are so many different variations of exercises and you must start from
the simplest and slowly build up to the most complex exercises. When
it comes to the everyday person’s life, most people sit all day and
don’t really know how to take control of their pelvis. People don't know
how to rotate their pelvis with their own power; they have no control
of it. Therefore, part of the core training is teaching athletes and
people in general to control their pelvis to keep strong in the glutes
and in the lower abdominal muscles.” Future of Strength and Conditioning Ryan
believes “Strength and Conditioning will progress in the technology
side. It is exponentially growing in its applications and what it can
potentially add is unbelievable. One thing I am cautious about is that
you have to make sure that your philosophy and program are sound before
you start messing around with the technological novelties. They are
useless if your training philosophy is not set. The training is
increasingly becoming more based on movement rather than old-style
lifting and running.” Ryan’s Immediate and Long Term Goals Ryan
explains his “immediate goal is to win a Stanley Cup in Calgary. It's
been a while since the Flames won the cup dating back to 1989. For me,
just seeing all the fans at the play offs last season was unbelievable!
Last year, when Calgary won the first round against Vancouver, I could
barely drive home, because people were celebrating on the streets and
having a great time! What I love about Calgary is that the fans are so
passionate.” Secondary, “I started an internship program with
Calgary Flames. Every summer I am taking one or two undergrad or
graduate students and I share with them my philosophy and show them how I
train hockey players. My legacy and long term objective is to help
these young people reach their goals. Also, I would like to continue to
keep myself in great health, eat well, and exercise frequently. There
are other things I am interested in, such as doing research for/about
hockey.”
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