Ryan Deffley Personal Training

Back on June 30th a woman made an illegal left hand turn and destroyed my car. It also gave me some debilitating injuries and I was unable to workout for over two months. I've included two pics of myself. The first was taken after my first workout back. Not being able to workout took a toll on both my physique and my mood (I was severely depressed). The second pic was taken today 3.5 months later. Not only did I get my old physique back, but I feel happy and healthy again. **I couldn't be more proud that at nearly 40 years old I was able to rebound and recover fully from a potentially life altering car wreck. My hope is that this serves as motivation to all my clients and new potential clients that if you don't give up and work hard, anything is possible!

Hill Sprints : Not your average cardio workout. On paper the set up is simple. Find a steep hill that is 100-200 yards in length. Run up as fast as you can, walk back down, and repeat. But this is anything other than a run of the mill cardio session. They build strength and power in your legs/glutes, strengthen lung capacity, and cardiovascular function/recovery. They're also fantastic for fat loss! Start out with one 30 min hill work out per week and work up to 3x per week.... https://www.dragondoor.com/hill_sprints_an_important_compo/

Looking for a killer shoulder exercise with no equipment needed? Pike pushups are it! These are a great precursor to handstand wall pushups. https://youtu.be/pEvTlOs9zK8

Great article on why you should be taking the stairs more. Amazing for the heart/lungs and total lower body development. There are tons of stairs everywhere for free! https://www.livestrong.com//557731-climbing-stairs-for-a-/

Aside from working out, how much general activity are you getting day to day? This means daily steps and general movement. This is a great video that discusses how being generally active in addition to exercise is a vital part of weight management. For me personally, I not only workout six days a week, but I also get a ton of steps per day training clients and walking dogs part time. It isn't just about how much you workout. It is also about how much you're moving in general! https://www.youtube.com/watch?v=I9f81YWOd6E&t=497s

Trainer Tip - You don't need a gym membership to workout. All you have to be is creative with free space. Example - There is a parking garage two mins from my place. It has nine floors worth of stairs and every floor of the garage has steep inclines. I put on my 50lb weight vest and went up/down all nine floors eight times in 30 min. Then kept the vest on and hiked the entire garage doing all nine floors worth of hills to the roof. Finished off with a few sets of lunges and I was good to go. So stop using "I can't workout because I can't afford a gym" as an excuse!