RYU’s Size Up/Size Down Program is an inventive way to help you crush your 2018 health and fitness goals. It works like this: Purchase any RYU garment either online or in-store. If within one year your size changes (either by slimming down or gaining muscle mass), bring those same items back and we’ll exchange them in your new size for 50% off. Then we’ll donate your old gear to charity. This is an original program no other apparel company in the world offers and another benefit of being an RYU member.


To get you started on the program, we tapped Connor Mahannah, RYU’s own Brand Connector for some tips to speed up your results. A former Professional Training Coach at Innovative Fitness, Connor has helped a variety of clients and body types reach their goals. Here’s his advice.


You need to make time for yourself and your fitness goals otherwise life will get in the way and you’ll start to feel overwhelmed when things aren’t organized. Start with as many times a week as you’re comfortable with (recommendation: 2-3 hours/week). Also, share your new goals: with friends, family or even better, a fitness partner. The people around you can help you stay accountable to your goals (but only if they know they exist!). Sharing the journey with someone you trust and enjoy spending time with, is a great way to keep each other going. Start a two-person run club that meets weekly and you’ll be less likely to leave them hanging!


HIIT is an acronym for High Intensity Interval Training. So pretty much any exercise can be done in this format. However, as you increase the intensity of your workload, the volume or weight that you use is typically less (think body weight). My favourite HIIT routine includes jump squats (plyometrics or explosive movements definitely ups the ante on the intensity scale, so start with regular squats or simply add a calf-raise at the top of your squat by getting up on your toes), mountain climbers and bicycle crunches. Or, try a TABATA set: 20 seconds on with 10 seconds rest between each exercise (8 sets or rounds in total).


Nutritional advice should always be as specific to the individual as possible, so consulting a Registered Holistic Nutritionist or Naturopathic Doctor is a great first step. Your nutrition will always be a major factor in hitting your specific goals, so consult a professional for best results. If you want to keep it simple, keep it smart: reduce empty calories such as pop and alcohol (yes those Happy Hour dates add up) and double down on your vegetables and whole foods that pack a high density nutritional punch. There’s a reason your mom always said to finish your veggies! Finally, be prepared. Just like organizing and scheduling your new fitness routine will help you stick with it, planning ahead with your meals will prevent you from choosing food on-the-go where you might not always have the best options. Meal prepping for 2-3 days in advance will take the guesswork out of “what’s for lunch” during your day.


First, dial your nutrition. See a nutritionist, upping your caloric intake, figure out your optimal protein intake, etc. Second, commit to a program. Don’t program-hop if you’re training solo. Commit to one and stick it out to the end to see the results (asking a trainer to build you a program can really help). Third, workout in the proper “rep range”. Hypertrophy results don’t happen by lifting weights randomly.


I suggest following the 80/20 rule, which put plainly, means you choose to eat healthy foods 80 per cent of the time and that allows you to indulge in your favourite treats 20 per cent of the time. In other words, dial your nutrition (because it’s the most important for both). Then, find activities you enjoy. Don’t force yourself to run on a treadmill if you prefer training outdoors. Make it enjoyable and it won’t occur as “work”. Finally, train smart to burn fat; I like HIIT + LSD (High Intensity Interval Training + Long Slow Distance) for this purpose.

About Connor Mahannah

A former Professional Coach at Innovative Fitness, Connor is RYU’s Brand Connector responsible for connecting with key influencers within the health and fitness industry to support RYU’s mission of facilitating human performance for 1 Million athletes around the world.