https://www.ryanphillipstraining.com/blog daily 0.75 2024-01-13 https://www.ryanphillipstraining.com/blog/gyo7uif9dmuz4afhpjzr55okmo3kwd monthly 0.5 2024-01-13 https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1705112720411-1I2S0327FT7KFWCGCAOY/Blue+Zones.png Blog - Unlocking Longevity - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ryanphillipstraining.com/blog/do-you-even-deload-bro monthly 0.5 2024-01-13 https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/5d6bfa9d-4a46-45f6-a15b-5bdb70639a74/Deload+Week.jpeg Blog - Do You Even Deload, Bro? - What are Deload Weeks? Deload weeks are a scheduled period of time, typically one week, during which you intentionally reduce the intensity, volume, and/or frequency of your workouts. However, this doesn't mean you stop exercising altogether! Instead, you make a strategic decision to give your body and central nervous system a much-needed break to recover from the stress of intense training. https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1e0b54ad-8bea-49cc-83c1-22c0a5e60332/Deload+Time.jpeg Blog - Do You Even Deload, Bro? - Timing Plan a deload week every 8-12 weeks, depending on your training intensity, volume, and experience level. Beginners may need a deload week more frequently, while advanced athletes might require one less often. Listen to your body and adjust as needed. https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/411c4ca1-0909-4544-a799-f6ce4bfc879a/Deload+Intensity.jpeg Blog - Do You Even Deload, Bro? - Intensity and Volume To effectively implement a deload week, reduce both the intensity (the weight) and volume (how many reps you do) of your workouts by 40-60%. This can involve lowering the weights you use, performing fewer sets, reducing the overall difficulty of the exercises, or cutting back on the number of sets or reps you perform. By doing so, you'll create a balanced reduction in workload, allowing your body to recover while maintaining your current fitness level. https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/dbb284db-ebfe-46e4-b7da-aad701d6984d/Deload+Cardio.png Blog - Do You Even Deload, Bro? - Active Recovery Use your deload week to focus on active recovery activities, such as yoga, stretching, or light cardiovascular exercise like swimming, walking, or cycling. These activities can help maintain your fitness level and support overall well-being. https://www.ryanphillipstraining.com/blog/blog-post-title-one-hjfw3 monthly 0.5 2023-05-05 https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/0766bca2-1cc8-4758-bc4b-23fa35d11ebd/Meal+Prep+1.jpg Blog - Meal Prep Methodology - Sheet Pan Meals I would argue that this is the easiest, most efficient way to meal prep. You put your food on a single sheet pan, cook it all together, and boom. You got yourself food for days. My go-to sheet pan meal is 3-4 chicken breasts, 2 heads of broccoli (separated into florets) and 2 sweet potatoes (sliced into chunks). However, there are so many combinations that will fit your particular goals and flavor profile. The only real downside to this method is that you'll be eating the same thing multiple days in a row. If you aren't into that, this method likely isn't for you. https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/d215cf1e-c164-4773-956a-732b71f8a415/Meal+Prep+3.jpeg Blog - Meal Prep Methodology - 2. The Mix and Match This has been my favorite way of meal prepping for a while now. Much like the sheet pan method, I still focus on a singular protein, but I'll give myself multiple options for my veggies and carbs. For example, I'll cook up some broccoli and asparagus for my veggies and potatoes and rice for my carbs. That way when I go to have my lunch, I have options. It helps if you have multiple tools working at once. My oven and my Instant Pot are always in use when I'm using this method. https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/acdb9627-5af4-4b6c-9c83-b1b1a4432e55/Meal+Prep+2.jpeg Blog - Meal Prep Methodology - 3. Purposeful Leftovers We tend to cook at least one meal a day. We might as well make more than enough so that we have lunch for the next day, right? This method especially works well for parents who struggle to find time even on the weekends to take an hour to meal prep for the week ahead. Instead, double or triple the serving size for a typical dinner, and package the rest up! https://www.ryanphillipstraining.com/blog/blog-post-title-two-4thnp monthly 0.5 2023-05-06 https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/e4f07758-aafc-49a7-a8d8-9479232649b2/Woman+Bench+Press.jpg Blog - To Progress or Not to Progress? Example: Strength/Speed/Power: 4-10 sets of 1-6 reps Hypertrophy (muscle gain): 3-4 sets of 6-12 reps Muscular endurance: 3 sets of 12+ reps https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/be237171-e145-47c5-8643-6b36ce5d7e41/Speed+2.jpeg Blog - To Progress or Not to Progress? Example: Strength/Speed/Power: As many reps as possible in 10-20 seconds Hypertrophy: 6-12 reps in 30-60 seconds Muscular endurance: 12+ reps in 30+ seconds https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/b7c31079-6cfe-4b1d-afd3-edaf12b79e63/Single+Leg+Deadlift.jpeg Blog - To Progress or Not to Progress? Base of Support I'd be willing to bet that all of us are focused on fighting the effects of aging. One such effect is the deterioration of balance and stability. Changing your base of support (the connection between yourself and the ground) will change an exercise immensely without altering the movement pattern. You're going to be much more stable with your feet hip width, flat on the ground. But what if I put you in a staggered stance? A split stance? Balancing on only one foot? Regardless of the exercise, it's going to make it more challenging. Below are examples of movement patterns that become increasingly more difficult based on base of support. Example: Hip Dominant: Level 1: Deadlift (bilateral) Level 2: Staggered stance deadlift Level 3: Single leg deadlift Knee Dominant: Level 1: Squat (bilateral) Level 2: Reverse lunge Level 3: Pistol squat Horizontal Push: Level 1: Standard push-up (bilateral) Level 2: Triangle push-up Level 3: Single arm push-up https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/27d54dc9-650f-422e-9934-6a65ce4c58d8/RFE+Split+Squat.jpeg Blog - To Progress or Not to Progress? Example: Hip Dominant: Level 1: Glute bridge > Level 2: Hip thrust > Level 3: Deadlift Knee Dominant: Level 1: Reverse lunge > Level 2: Rear foot elevated (RFE) split squat > Level 3: Deficit RFE split squat Horizontal Push: Level 1: Incline push-up > Level 2: Standard push-up > Level 3: Decline push-up https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/36aa6689-d58d-4976-963b-8a9ac8b575d6/Turkish+Get-Up.jpeg Blog - To Progress or Not to Progress? Example: Level 1: Assisted movement (TRX), bodyweight movement Level 2: Resistance bands, dumbbells, kettlebells Level 3: Trap Bar, barbell https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/191682c9-5099-48fa-acfd-0bc9d57bf509/Ryan+5.jpeg Blog - To Progress or Not to Progress? Let's say you've mastered a basic exercise, like a squat. In other words, you don't have to think about the sequencing or procedure of it anymore. Perfect, now let's turn it on its head so you have to think about it again by introducing either additional exercises or planes of motion. Let's take that squat and add a single arm overhead press. Great, you've mastered that. Now, let's make it a squat with a rotational single arm overhead press. Great, you've mastered that. And so on... You're taking exercise back to square one and making it cognitive. After some time, you'll still have to think a little, but not as much; making it associative. And finally, you don't have to think anymore. It's become autonomous. Complexity is a progression of the mind. It's about learning. You're improving depth perception, awareness, coordination, and memorization. Personally, this is my favorite progression. This is where we get to really play. https://www.ryanphillipstraining.com/contact daily 0.75 2025-12-19 https://www.ryanphillipstraining.com/virtual-training daily 0.75 2025-04-03 https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641435831400-DA0FLFMNDUGXLB4CQ92J/NCSF.jpeg Virtual Training https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641435848575-J76P54PKC6Y0IT6W822N/PPSC.png Virtual Training https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641435893305-87AP8OPEWQQ57RFLVYVN/Pn1.jpg Virtual Training https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641435957710-BQVMM5BCXKQ6BHLZXHGG/Animal%2BFlow.jpg Virtual Training https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641435973381-ZYQDVFGPNJ8FDRVA7N7B/Kettlebell+Athletics.jpeg Virtual Training https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/82203192-7299-40ec-b828-5d21dbbe785f/NASM+GFS.jpeg Virtual Training https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/cc48d006-b2cc-458a-9dea-3cdcf1077c7b/Ryan+3.jpg Virtual Training - Global accessibilty. Whether you’re in New York or London, I can help you achieve your goals the same way I would if you were here in San Diego. My long-distance clients have had fantastic results and experiences through simple, universal methods and principles. The same guidance, the same attention to detail, and the same energy I bring to every session. https://www.ryanphillipstraining.com/home daily 1.0 2026-02-11 https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641250325805-QNQ9RKJHPUMCY6W8OIAY/Lorraine+1.jpeg Home https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641250998463-6R2585S8ZTHE4NSQ4IE8/Danielle%252B1.jpg Home https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641263597559-554NS1A1L24IJN0FG74N/Ben+1.jpeg Home https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641436172672-5PTVSIQMFKNENVHGEK6M/NCSF.jpeg Home https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641436243136-5ZG0B5I99SIFWON4KIBE/Pn1.jpg Home https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641436286557-LOVMVX4O9T2T9PFS7OXV/Animal%2BFlow.jpg Home https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641436312849-Z3PWYZ58S5O4UFIPZ3FJ/Kettlebell+Athletics.jpeg Home https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641530832736-TG5EGVA9WYZVRC8O4T67/Jennie+1.png Home https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641531650164-9C686XHMCQBKZLK5GY5E/Hillary+1.jpeg Home https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641604658749-DG0ZGJ5W5YQOX5L73W9L/Katey%2B2.jpg Home https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641624014858-XTBTHX3VKETORORUOUQD/IMG_3102.jpeg Home https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1642622141300-KMGTBBGEFGVU2A48AVP9/Gina.jpg Home https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/b4eadb8a-5e8a-4403-a14a-fd7b4e054c7e/Dom+Grijalva.jpg Home https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/327015f8-73aa-4226-974b-d610795432b1/Michael+Cannavino.png Home https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/609e72ef-d6a4-4061-9180-ecb33e6b9158/Melissa+Vossen.png Home https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/9ffbfdb8-8da6-4d14-b0f2-18c1dff94d1b/Golf+Fitness+Specialization.webp Home https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/ac27964b-b30b-4938-83ee-fdfcfb5787e0/PPSC+Logo.webp Home https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/2f17fa72-a792-41e5-95d3-4f96b8e093f3/award-plaque-BR546152.png https://www.ryanphillipstraining.com/customized-programs daily 0.75 2024-01-13 https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641529829640-JRMNREGU09M7ASBM1YU0/NCSF.jpeg Custom Programs https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641529846298-54FA1AJDTS0AGL51OQTS/PPSC.png Custom Programs https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641529916807-L5GYNSW3WZ63IMCGMP26/Pn1.jpg Custom Programs https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641529954267-HNX30BPC5IGMMGAVYW9S/Animal%2BFlow.jpg Custom Programs https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641529974426-XYPJG53LY6S0OOJZ8M5Z/Kettlebell+Athletics.jpeg Custom Programs https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/82203192-7299-40ec-b828-5d21dbbe785f/NASM+GFS.jpeg Custom Programs https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/86f54d43-f2a6-44e4-8ea7-da401f78f515/Ryan+2.jpg Custom Programs https://www.ryanphillipstraining.com/about daily 0.75 2025-12-19 https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641530272762-UAX5BYK0VLT2E447JCGB/NCSF.jpeg About https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641530287520-0AL8IC9DPNYDSC1GHFFP/PPSC.png About https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641530319190-JLIV7HT1318EXLOL4BLE/Pn1.jpg About https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641530353980-KNV1TRXSAF9DUVT88XVI/Animal%2BFlow.jpg About https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641530370982-0KZTNV8K97PYDXANRQDA/Kettlebell+Athletics.jpeg About https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/82203192-7299-40ec-b828-5d21dbbe785f/NASM+GFS.jpeg About https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/77410e31-50af-41bf-b012-74b0159799f1/Headshot.jpg About - Hi, I’m Ryan. I’m a San Diego-based personal trainer and nutrition coach with 7+ years of experience under my belt. I work with all age ranges, all body types, and goals of every sort. I received my personal training certification from the National Counsel on Strength and Fitness and my nutrition certification from Precision Nutrition. My other certifications include Kettlebell Athletics (Level 1 & 2), Pain-Free Performance Specialist (PPSC), Pre & Post Natal Fitness, Animal Flow Level 1, and Tier 3+ through Equinox’s EFTI. I’m CPR/AED/Adult First Aid certified as well. https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/e89aac3c-d733-45eb-92eb-507b61b373f4/IMG_1281.jpg About I was born and raised in Virginia Beach, VA. Growing up, I enjoyed playing baseball, skateboarding, and surfing what little waves Virginia had to offer. I was also an avid singer which eventually led me to dancing and performing. After attending the University of Miami’s School of Theater Arts, I moved to New York City to pursue a career in acting. I had a very successful eight years working with various companies including Disney Cruise Lines, Busch Gardens Williamsburg, and the national tour of Beauty and the Beast where I played Lumière. https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/d1f47de3-02cb-401e-9b22-0196ee2de74c/Dani+3.jpg About After achieving everything I wanted to in the theater world, I shifted my focus. I knew I wanted to do something that would help people, so I decided to pursue a career in wellness. I got my personal training certification and was hired by the prestigious Equinox on Wall Street. After spending over two years there, COVID decided to change my trajectory. Everything shut down, so I shifted my business online. I learned I could take my business anywhere, so I decided to leave New York and head to San Diego, California. I knew I had always wanted to end up here, so I made the move in September 2020 and began working at Equinox La Costa in Carlsbad. https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/f5754f30-6837-4d29-b268-035768566622/Ryan+5.jpg About I’m now the owner of Ryan Phillips Training and Wellness. I’m located at Self Made Training Facility in Del Mar, California. It is my mission to take the knowledge I’ve learned from my previous career and current one to help everyone I possibly can achieve their wants and needs. Whether that’s gaining muscle, losing fat, fitting into those old jeans, doing your first pull-up, or injury prevention, I’m here to help you. https://www.ryanphillipstraining.com/services daily 0.75 2026-02-11 https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641435076502-Z056DV7UXTIZ6L8SSXK3/NCSF.jpeg In-Person Training https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641435160807-Q210MKA8LSYLS0X2LAEE/Pn1.jpg In-Person Training https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641435195672-7JB5355D4SPNAMLGAODT/PPSC.png In-Person Training https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641435217288-06Q5U6K6XRR8JC9O6WBH/Kettlebell+Athletics.jpeg In-Person Training https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/1641435291445-W0SD0ULT3NM59RQKL2S3/Animal%2BFlow.jpg In-Person Training https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/82203192-7299-40ec-b828-5d21dbbe785f/NASM+GFS.jpeg In-Person Training https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/8750f5ab-af31-401e-b016-65ab21b7649f/Katey+3.jpg In-Person Training - Accountability and motivation. Working in-person with me will change the way you approach the gym. I will give you specific, attainable, and measurable short-term goals that will help you get to the long-term goals you desire. No longer will you simply be “working out.” You’ll be training. https://www.ryanphillipstraining.com/smtf daily 0.75 2025-12-19 https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/2ad56c7d-bfdb-4a03-a00b-73623ee18153/SMTF+Back+Machines.jpg Self Made Training Facility - Del Mar https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/c760e2a6-4a31-43fa-aa70-7952a82af9c5/SMTF+Benches.jpg Self Made Training Facility - Del Mar https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/aa3b21a5-d2e7-4a73-9fd2-e6e502cfc56e/SMTF+Cables.jpg Self Made Training Facility - Del Mar https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/a2eee3d9-9179-4586-8209-19ecb6f26ebe/SMTF+Leg+Machines.jpg Self Made Training Facility - Del Mar https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/d670d585-9c32-4c76-bc7c-c80d4e1de409/SMTF+Entrance.jpg https://images.squarespace-cdn.com/content/v1/61cd4dc05b687d1ff7b687cf/6522919a-52ac-42df-89a2-61a91030b90e/SMTF+Platforms.jpg