Ryan Keith - National Academy of Sports Medicine and Aerobics Fitness Association of America, Certified Personal Trainer

About Ryan Keith

National Academy of Sports Medicine Certified Personal Trainer.

Pumpkin Pie Chia Pudding

For those Pumpkin Pie Lovers who don’t love the feeling you get after you eat it, why not try this healthy LGF remix instead?

This gluten-free, vegan alternative packs in the oh-so-thanksgiving-y flavors in a compact serving size. Perfect for that little extra something after your gracious feast. Enjoy!

Pumpkin Pie Chia Pudding
Serves 7


1.5 cups canned pumpkin
1.5 […]

By |November 24th, 2015|Nutrition|Comments Off on Pumpkin Pie Chia Pudding

5 Ingredient “No Pasta”

Back by popular demand! This 5 Ingredient “No Pasta” is sure to knock your socks off! Swap your regular pasta noodles for spaghetti squash. Totally on point and so EASY AND Healthy!

Take a picture of your healthy dinner and post in comments!

5 Ingredient “No Pasta”


1 spaghetti squash

1 package Trader Joe’s sweet Italian chicken sausage

1 yellow […]

By |October 28th, 2015|Nutrition|Comments Off on 5 Ingredient “No Pasta”

3 Reasons Not to Skip Meals

I’m rolling my eyes when I read a quote from a well-known celebrity. She says, “I mean, I don’t work out a lot, but I like to eat healthy,” Rail-thin celebrity says, “I haven’t had lunch yet.. it’s very Hollywood, I know.” FYI…personal trainers and nutritionists are pulling their hair out when they hear this […]

By |July 23rd, 2015|Nutrition|Comments Off on 3 Reasons Not to Skip Meals

100 Calorie Muffins

That feeling right after dinner…”I need something SWEET.” Then the string of images start dancing through your mind – brownies, cookies, cheesecake, mmmm….. But then you remember those planks you sweated through and the deadlifts you crushed during your workout. Do I really want to let that go down the drain for a row of […]

By |July 17th, 2015|Nutrition|Comments Off on 100 Calorie Muffins

Healthy Chocolate Peanut Butter Shake

When that sweet tooth calls for a decadent treat, feel good reaching for this healthier alternative that’ll offer a bit of nutrition. Enjoy!

Healthy Chocolate Peanut Butter Shake:


1 frozen banana
1/2 cup of almond milk
1 tablespoon of cocoa powder
2 tablespoons of Greek yogurt
2 tablespoons of peanut butter
1 teaspoon of agave or honey
1 teaspoon of vanilla extract


Place all […]

By |June 26th, 2015|Nutrition|Comments Off on Healthy Chocolate Peanut Butter Shake

Lemon Herb Chicken with Roasted Vegetables Recipe

It can be difficult to cook healthy food without without sacrificing flavor. However, as you learn more about nutritional cooking, you will discover that a personal trainer’s diet consists of more than just carrot sticks and homemade sprouted granola.  In fact, you may even find ways to change recipes that would normally be unhealthy (i.e., […]

By |June 12th, 2015|Nutrition|Comments Off on Lemon Herb Chicken with Roasted Vegetables Recipe

The Skinny on Beef

Mmmm…Beef.  On a trip to Japan, I learned about the country’s most esteemed beef: The Kobe Beef.  This exquisite piece of beef is marbled to perfection. The quality of this coveted beef is due to the scrupulous and plush way they are cultivated.  The story goes among the Japanese that these cows are massaged, fed quality […]

By |June 11th, 2015|Nutrition|Comments Off on The Skinny on Beef

Muscle Myth: Bulk vs. Tone?

I want to clear up myth that I have encountered over the years as a personal trainer.  Some women tell me that they don’t want to lift too many weights because they’re concerned that they’ll get “too bulky” or “get weird body builder veins on their arms.”  

This may lead some to do mostly cardio. […]

By |June 10th, 2015|Exercise|Comments Off on Muscle Myth: Bulk vs. Tone?

The Load on Carbs

“Should I stop eating carbs?”  This is one of the most common questions I get from clients.  And after I explain myself, it’s usually followed by. “You mean I can still eat pasta and bread?” ….yep.

Carbohydrates is one the the most controversial subjects in the health industry. Some preach carbs are evil and should be […]

By |June 9th, 2015|Nutrition|Comments Off on The Load on Carbs

3 Reasons Why You Aren’t Losing Belly Fat

Spare tire.  Muffin top.  Beer gut.  Pooch…the only one that sounds remotely pleasant is love handles.  We may have used these words to describe ourselves at one point or another.  I know I have.

The thing is, there may be reasons that you may not have thought of as to why you’re not losing that stomach […]

By |June 8th, 2015|Exercise|1 Comment