In yet another study, creatine once again shows it’s value and effectiveness for individuals. Interval training is a very effective way to not only improve one’s cardiovascular health, but also one’s body composition. By doing 100% effort exercise for a short duration, then backing down the intensity for recovery and repeating these intervals, you can accomplish both of these goals in a short amount of time.
Creatine has had countless research studies done and it continues to impress and prove that it should be a staple in any athletes supplement stack or just those who are looking to get the most out of their workouts. In this study, published in the Journal of the International Society of Sports Nutrition, scientists determined if creatine supplementation would enhance the high intensity interval training (HIIT). The results were positive and a significant finding showed that creatine supplementation spared muscle glycogen during such exercise. This will allow for longer bouts of exercise, quicker recovery time and better performance.
Bottom line, whether you are a lifter, endurance athlete, or a cross trainer, creatine is a solid supplement to include in your arsenal. Let us put together a complimenting supplement program to get the most out of your training and help you reach your full potential.
Bio Cell, advanced creatine formula
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325 www.nutrisportfpt.com
515-331-2141
January has been one of the snowiest winters we’ve had in history, don’t let it deter you from attaining your goals, keep it up in February!!
When it’s cold and snowy, heading to the gym isn’t any easier to do, but when you have goals set and results you want to achieve, you make it happen when others just stay tucked under the covers. This month, let us help you to increase your results and determination to get you where you want to be.
This month, check out the new supplement highlights that will give you an edge on your workouts. Also, a new 9-week round of Bodysculpting starts up on Monday, February 1st. Finally, maybe you are ready to take it to the next level and get a customized meal and workout program.
This Monday, February 1st is our Monthly Monday Madness, where you save 15% off our already great low prices. As always, we will be handing out samples and this is the day to stock up on whatever you need or try something new to shake up your supplement program with one of our proven stacks. Read about our new products below.
New products, breaking news, contest results and tips below (plus even a coupon) so read and feel free to pass on!
Thank you again for your business and continuous referrals. Remember, we give all new referred customers 15% off and you get a $10.00 store credit as a way to say thank you! We are thrilled to be a part of your fitness lifestyle and truly enjoy fulfilling our passion of helping people reach their full potential!
Nutri-Sport & Full Potential Training
9992 Swanson Blvd in Clive
While we still carry pro hormones, there are alternatives that natural optimize your body’s testosterone production. Activate Extreme ensures that you are producing as much test as possible, plus reducing estrogen and cortisol as well. In addition, it frees up your test by binding with the limiting SHBG hormone, amplifying the results. We recommend stacking the Activate with ZMA and GABA to further enhance the effects. New pre-workout formula: Hemo-Rage by Nutrex Pre-workout formulas are a very common staple in most individuals supplement stack. They all do similar things (boost energy, increase blood flow, improve mental focus/intensity). One of the things however, is that each individual reacts different based on their own make-up. While some products work great for certain people, others it has low effect. One that our beta-testers had good success with is Hemo-Rage by Nutrex. It is intense and if you are looking for an edge on your performance and boost in your growth, this might be one to try next time.
. New post-workout shake: Aftershock Recovery & Repair
What you ingest after workouts is the most important meal of the day (yes, breakfast is second). Getting the proper nutrients kick-starts the recovery from your training. Aftershock has everything you could want post-workout in one convenient serving. This includes lactose-free protein, quality carbohydrates, BCAAs and glutamine, creatine, anti-oxidants and even glucosamine for the joints. This is what we call a “lean mass stimulator” meaning that it won’t cause bodyfat gain, but just help repair the muscle, perfect for those who want to build muscle but keep bodyfat low. Try a sample of the delicious Pina Colada flavor at Monday madness! Training tip: Attack the weak point No matter what you train for (general fitness, sports, etc) when you are performing certain exercises, you might notice that you are better at some than others. Everyone has weak points that limit their performance (the weakest link in a chain breaks first). To get the most from your workouts, you should first recognize the weakness, then put an emphasis on bringing it up. This could be many things (weak lower back, inflexibility, tendonitis, imbalance, etc). Once you discover what is holding you back, prioritize your training to bring the limitation up and blow through your sticking points. Contact one of our certified trainers if you want to have us help you discover these and design a program to accelerate your progress.
Nutrition tip: Take it slow
While overnight results shouldn’t be expected, most individuals still are looking for results to happen quicker than they should. Depending on your bodyweight and current bodyfat percentage, this equals a 1/2 to 1 pound loss per week for women and a 1 to 2 pound loss for men. By taking it slow, it ensures that your metabolism stays high and you don’t lose excess muscle tissue. It is also more healthy and reinforces long term results verses a quick “biggest loser” drop. When we work with our nutrition clients, this is one thing we monitor closely to optimize results. For more information or a customized meal plan/coaching, contact Ryan, a certified sports nutrition specialist to set up an appointment.
Supplement tip: What you use during your workout is critical
A recent study from the Journal of the International Society of Sports Nutrition cited how significant subjects were positively affected when they took in the proper nutrients during training. While most understand the importance of a good post workout shake, often at best, they just drink water during their workouts. By sipping on the correct mix during workouts, recovery and performance can be accelerated, resulting in better progress.
Here is a formula for during your workout: Branch Chain Amino Acids: By sipping on free-form aminos, you are starting tissue repair immediately. Your body can also use these as a direct source of energy if needed as well. We recommend Xtend. Carbs: We’re not talking a lot here, but 20 grams or so will be sufficient to keep glycogen levels up and fuel the fire. We carry dextrose for this and 2 Tbsp is all you need. L-Arginine: This amino acid increases blood flow to the muscles, which deliver more nutrients and oxygen during the workouts. This helps with performance and recovery. Beta-Alanine: BA delays fatigue by reducing lactic acid buildup. If the “burn” is causing you to quit, this will reduce this limiting factor.
Recipe: Convenient Post workout shake
Nothing fancy here, just the key ingredients to recover best from your workouts
Mix all of these ingredients dry into a zip-lock baggie and put in a small tupperware container. After your training and you are done sipping your intra-training drink (see above) take the zip-lock baggie and empty the contents into your shaker right there at the gym. Add water first, then mix it up. This allows you to easily get those nutrients into you asap and start the recovery process immediately.
Want more tips? Subscribe to our blog to get supplement, training and nutrition tips:
These are just a small handful of tips. If you would like more or would like us to overhaul your nutrition and/or training program, contact us (515-331-2141) to set up an appointment to hit the ground running!
Full Potential Training corner
Personal Training/Nutrition/Coaching Clients
Check out this recent success story and testimonial: Success story
Bodysculpting sessions start every 9 weeks. Workouts are on M/W/F/S or on T/R/S. Class size is small so they fill fast. If you want to get in on the action, stop by soon to get your spot. Cost is $299 on the 4 days per week slots, times are 5 or 6 AM and noon. The 3 days a week is offered at noon on Tues/Thurs and 9AM on Sat. Besides killer workouts, good nutritional habits are reinforced with a focus on education and accountability. **Next session starts Monday, February 1st**
One-on-one personal training available as well!
Our staff of trainers are not only just certified, but also have college degrees in the field. Our many clients range from weight loss, weight gain, strength/balance, sport specific training among others. If you want to get out of a rut and train in a private setting, we can set up a program that works for your goals, schedule and budget. Times available are 5AM thru 7PM. Contact Daira, Tasha, David or Ryan to set up a free initial session/consultation.
In-home training!!
Perhaps you have a home gym and you want to get better (or some) use out of it, this is for you!! We will come to you and train you on your equipment (plus bring a little of ours) to make sure you get a killer workout at home. We can also help you design your home program so that you see results and stick with it.
Want an edge on your training?
Personal training (as low as $35 per session)
Nutrition/Training programs
Supplement programs
Classes/small group
Meal plan/coaching
One-on-One nutrition and training planning/coaching
If you are interested in getting into your all time best shape and reach your full potential, contact Ryan about one-on-one nutrition/training coaching today. This is for ANYONE who wants to get in better shape, not just bodybuilders! Ryan is a certified sports nutrition specialist and will create a custom meal plan based on you, your goals and lifestyle, then monitor and work with you on a weekly basis to make sure you hit your goals.
Aquamassage
This is an incredible way to get a quick, non-invasive, therapeutic massage. What looks like a tanning bed is actually a chamber that has 40 high-pressure jets that go from your feet to your neck pulsating heated water. You don’t get wet though and are fully dressed. There is a sheath between you and the water, so you just lay there, relax and enjoy! A great pick-me-up over lunch, after workouts, or as a maintenance in between intense deep tissue work. Only $1.00 per minute it is a great way to treat yourself (or someone you know). Swing in and try it out!
Contest Results
Team Nutri-Sport represents in Des Moines and Oklahoma City
On January 23rd, the second annual Bench Bash push/pull powerlifting meet was held at Fitness World East in Pleasant Hill, put on by Fitness World 24 in Urbandale. Many Team Nutri-Sport athletes competed and hit personal records! Below are some results and highlights:
Maurio Coleman: benched 415 (plus 25lbs lighter than before!)
Stephanie Binney: deadlift of 300, benched 155
Mesha Wagner: bench of 110
Vickie Williams: bench of 95
Jim Einerson: 305 bench, 440 deadlift
Tim Quick: 395 bench (best overall raw bench)
NASA Powerlifting Nationals was held in Oklahoma City. Team Nutri-Sport did well, finishing 2nd out of 3 teams without a full line up! Below are the results:
Dan Connett: Squat 540, bench 358, deadlift 575 (all unequipped or “raw”)
Joe Symonds: Squat 331, bench 270, deadlift 419
Ryan Irwin: Squat 408, bench 298, deadlift 490 (set American Bench record at 148 and was named overall Powersports Champion)
Dave Ridlen: Bench 507 (new American record at 275)
Bring in this coupon and get 20% off your purchase of any intra-workout supplement (Xtend, L-Arginine, Beta-Alanine) during the month of February. (not valid with other offers/discounts.) Good thru 2/28/10.
Where do I start??? Friday night I was 1.5lbs over. Got the sweats on, hit the elliptical for 15 min, then threw a couple towels over my head and sweated. When that slowed down, hoped on the elliptical again. Felt like Rocky with towels over my head! Made weight and carbed up Friday night.
The morning of the meet, had a good breakfast with some quality carbs and protein (low fat). Felt great!!! Knew when I woke up it was going to be a good day.
Started with curls, this was new and not a big priority. Got red lighted on my first attempt as I jumped the “curl” command. Silly error, but oh well. Went up anyway as I smoked the 110. Second attempt (125) good. Last curl, 135, felt good, but guess I dipped my knees a little.
In between curls, I was warming up for squats. Used a monolift for the first time, liked it a lot! Nice not having to walk out the weight. Opened with 355, no prob! 2nd attempt 408, got called for depth. Switched wraps and got 408 for the third attempt. Since I was going for a record, I went for a 4th at 429. Got called on depth, but it was VERY close…. Felt awesome, very happy to match my 165 PR at 148.
For bench, couldn’t be happier. Last full meet, shoulder was shot after squats, today felt fine! Blasted through warm ups and easily nailed 260 on the bench. 2nd attempt, 290, which again dominated. Third attempt and for a record (plus double bodyweight bench) 298, nailed it!!!! Was STOKED as hitting a double bodyweight bench has been a long time goal.
Last was deadlift. At the end of a full meet, the energy is tapped and getting yourself mentally in the zone for the 9th time is tough. Warm ups felt good, started with 450. Got it but felt heavier than expected. 2nd attempt was 490, got myself in my element and simply crushed it!! 3rd attempt for 530, got it a few inches off the ground, but that was it. Not what I wanted, but tweaked my low back 6 weeks ago and heaviest I’ve pulled since then was 455, so I’m okay with that. Nice time will smash through that.
SO…. Got 1st at 148, (National Champ!!) But the BEST thing was that I got the title for best overall lifter and overall national champion!! This is based on bodyweight and the amount lifted (co-efficient ratio). There were some amazing lifters, and I am honored and humbled to be among them.
Overall, this was the best meet I’ve had and was very thrilled with everything! Below is a video of my lifts from the meet. Time to focus on the next big goal: IFPA Mr. Universe and make my pro bodybuilding debut!!
Ryan Irwin
Nutri-Sport & Full Potential Training www.nutrisportfpt.com
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
Since my last competition, where I won my IFPA natural bodybuilding pro card, I have preparing for NASA powerlifting nationals, held in Oklahoma this weekend.
This is the largest meet I will have competed in and have maintained my leanness since my bodybuilding competition allowing me to drop to a lower weight class. My goal is to win the national title and hopefully break some records in the process!
The weight class I will be competing at will be 148lbs. My goals are squat: 425lbs, bench: 300lbs and deadlift 530lbs. I know I can hit these and will be very competitive with them. In order to do so, I cycled my training so that the last two weeks I have been focusing on recovery by reducing the weight lifted and stretching/massages.
Last year I was ranked 33rd overall compared to all the other raw federations at 165lbs by powerliftingwatch.com, 20th in the deadlift. I am hoping to improve that at 148lbs.
Nutrition and supplementation are key as well. I should not have to dehydrate myself to make weight, instead gradually reducing carbs and sodium while keeping my water intake high to flush out the excess water. Creatine, beta alanine, Branch Chain Amino Acids, along with a solid multi vitamin and essential fatty acids have been the back bone of my supplement program.
Below is a video of one of my last squat workouts, feeling very good with all the lifts, excited to see it all come together!!
In order to make the body adapt and change, one needs to do three primary things: stimulus (exercise/training), nutrition and recovery. If one of those three components is lacking, progress either won’t be made or will be slowed. While constantly changing one’s training is essential for continued growth and performance is important, rest and nutrition should always be a mainstay and fairly consistent.
One aspect of nutrition that many individuals overlook is during their training. It is critical to fuel the body throughout the day, especially what we call the four most important meals of the day (before/after training, breakfast and before bed). However, by ingesting specific key nutrients during your workouts, you can accelerate your recovery and progress big time!
A recent study published in the Journal of International Society of Sports Nutrition once again proves this. While pre and post workout nutrition is critical, one’s digestive system still needs to break down the foods before it can absorb the nutrients. Even a shake (which we recommend due to it’s quick absorption) takes time, so one should allow at least 30 min before workouts to allow for this process. During training, you don’t want to have solid food in your stomach as it could not only make you sick, but also makes your body pull blood and energy from your muscles while you want them to perform.
We recommend sipping on a mixture of simple carbohydrates and Branch Chain Amino Acids (BCAAs) during training. This minimizes digestion, which gets the nutrients into your bloodstream and delivered to your muscles quickly, to begin the recovery process. Performance will be enhanced as well (especially if one is not taking full advantage of pre workout meals). As the research in this study shows, supplementing with this combo improves performance greatly over just drinking water. For recommend 2 Tbsp of dextrose (20 grams of carbs) and 2-4 scoops of Scivation Xtend, depending on your weight and intensity of the workout. Of course a sound post workout shake with the proper ratio of protein and carbs should be taken within 30 minutes to optimize growth and recovery.
Xtend from Scivation
Ryan Irwin, BS, CPT,
Certified Sports Nutrition Specialist
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141 www.nutrisportfpt.com
The popularity of our current Bodysculpting program has been overwhelming! Boasting an 85% return rate, our clients in the program have gotten great results!
Currently, the workouts are Monday, Wednesday, Friday at 5 or 6 AM, noon and on Saturdays at either 7 or 8 AM. We focus on muscle stimulation for strength and muscle building, boosting the metabolism for bodyfat loss, core and stability work, along with concentrating on nutrition and emphasizing lifestyle habits.
Due to the popularity and demand for the program, we are now going to be offering a Tuesday/Thursday/Saturday program now too! The time during the week will be noon only, then also on Saturdays at 7 or 8. If you have the flexibility to take a long lunch on Tuesdays and Thursdays, then this is for you! We have shower facilities so you can head back fresh, invigorated and ready to go!
As does our other program, we expect you to get other workouts on your own on the days you don’t train at Nutri-Sport. These are days you can do cardio at home or maybe do that cardio/fitness class at the gym that you really enjoy. In this manner, it promotes self-discipline as well as an effective variety to the different types of training at our studio that you will experience.
The normal Bodysculpting program is $299 for 9 weeks. We are going to be doing an introductory special on this first release of the Tues/Thurs/Sat program. For 6 weeks, beginning January 18th, the cost is only $150! We limit the space to 11 clients to optimize supervision and to allow for space considerations.
If you are interested in cranking up your current workout routine a couple notches, or are just trying to get into one, this is for you! No matter what your current level is, we will help you get adapted and advance at your own pace.
It’s hard to believe that we’re starting a new year already!
It seems that 2009 just was starting. This is the time to set new goals, put a plan in place, then execute on them! What are your goals for this year? Maybe it’s gain 5lbs of muscle, maybe it’s lose 15lbs of bodyfat, maybe it’s drop your bodyfat percentage down 5%. Whatever it is, write it down, put it somewhere you can see it and let’s work towards it! We have our goals set here, let us be a resource to help (training, nutrition or supplements) you achieve yours!
Read below on the update on the pro-hormone ban going into effect on 1/4. If you are interested in getting a jump start on your training, we can help take that up a notch. Whether it’s fat loss, muscle or strength gain, we can help. Also, if your meals/nutrition is where you need the most help, Ryan is a certified sports nutrition specialist and can help you create a plan that works for you!
This Monday, January 4th is our Monthly Monday Madness, where you save 15% off our already great low prices. As always, we will be handing out samples and this is the day to stock up on whatever you need or try something new to shake up your supplement program with one of our proven stacks. Read about our new products below.
New products, breaking news, contest results and tips below (plus even a coupon) so read and feel free to pass on!
Thank you again for your business and continuous referrals. Remember, we give all new referred customers 15% off and you get a $10.00 store credit as a way to say thank you! We are thrilled to be a part of your fitness lifestyle and truly enjoy fulfilling our passion of helping people reach their full potential!
Nutri-Sport & Full Potential Training 9992 Swanson Blvd in Clive
The DEA is going to be taking this pro-hormone off the market on 1/4/10. We have always been very careful on who we sell this to and make sure they take them correctly and are fully educated, unfortunately, that is not the case industry wide. We only have a small handful of it left, then it will be gone for good. There are many other natural and safe ways to elevate and optimize one’s testosterone and hormone levels, let us show you the other options as well if this is something you are interested in. L-Arginine pure bulk powder We have always carried the capsulated L-Arginine but now have the same thing in bulk powder form. Arginine is an amino acid and helps boost nitric oxide levels, which in turn increases circulation. It has also been shown to increase the immune system and GH levels. Adding 2-5 grams to your beverage you sip on during your workout (we recommend Xtend) is a great way to boost recovery/performance. Having it before bed (Ryan mixes it with his casein) is a great way to optimize recovery/growth while sleeping. . New pre-workout protein bar: Raptor Bar One of the most important meals of the day is your pre-workout meal. This is what fuels the fire during your training. While a shake or a whole meal is nice, sometimes you need something for on the go. This new bar is exactly that! Tastes great and most importantly, works! Not only does it fuel you through intense workouts, you don’t burp it up during it either! Training tip: Uni-lateral work One of the things that we incorporate in both our personal training clients and our Bodysculpting workouts is uni-lateral training. This is a term used to describe doing one limb at a time. Often people favor one of their legs or arms for certain activities. By working them independently, it forces your body to even things out. For example, a leg workout might include squats and leg press, but then also walking lunges or step ups. Try to incorporate at least 1 uni-lateral exercise into your workout. Contact one of our certified trainers if you want to find other ways to shake up your routine and shock your body.
Nutrition tip: Meal spacing for fat loss/muscle gain Most people have come to accept that it is better to eat small more frequent meals verses 2-3 large meals per day. There are many health benefits to doing this, namely fat loss. However, some people take this to extreme and eat too often. When eating a meal, your body responds in digestion and nutrient absorption to rebuild tissue and fuel activity. In between meals, blood sugar and insulin levels lower, which is important for fat loss especially. If one eats too frequently, the insulin levels never drop and the body never really taps into fat stores. If you are in a calorie surplus and wanting to add muscle, the same holds true. Your body responds better and will utilize nutrients to rebuild muscle tissue if it recognizes these individual meals verses constant feedings. Studies show it is best to allow 3-4 hours in between meals (except pre/post training shakes/meals). For more information or a customized meal plan/coaching, contact Ryan, a certified sports nutrition specialist to set up an appointment.
Supplement tip: Ultimate Fat loss stack It’s no secret that many goals this time of year include losing some bodyfat. Here is the fat loss stack that we recommend (and Ryan used when he won his bodybuilding pro card)
CLA Extreme: Helps both reduce bodyfat while retaining muscle tissue Bio Heat: Fat loss agent to boost metabolism, mild appetite suppression and bodyfat utilization Nitro Burn PM: Before bed to utilize fatty acids while sleeping and improve rest/reduce cortisol Bio Burn: L-Carnitine based non stimulate to help optimize fat loss during cardio.
Recipe: Banana bread Banana bread is a great way to use up those older bananas and here is a recipe that makes it more healthy.
Ingredients: 2-3 ripe bananas, 1/2 cup MCT oil, 1 1/4 cup wheat flour, 12 packets Naturally Sweet, 1/4 cup chopped almonds, 1/2 tsp salt substitute, 1 tsp baking soda, 3 egg whites
Mix MCT oil, sweetener together, then mix in remaining ingredients. Fold in chopped almonds. Cook at 350 degrees for 50 minutes.
Want more tips? Subscribe to our blog to get supplement, training and nutrition tips:
These are just a small handful of tips. If you would like more or would like us to overhaul your nutrition and/or training program, contact us (515-331-2141) to set up an appointment to hit the ground running!
Full Potential Training corner
Personal Training/Nutrition/Coaching Clients
Check out this recent success story and testimonial: Success story
Bodysculpting sessions start every 9 weeks. Workouts are on MWF and Sat. Class size is small so they fill fast. If you want to get in on the action, stop by soon to get your spot. Cost is $299, times are 5 or 6 AM and noon. Besides killer workouts, good nutritional habits are reinforced with a focus on education and accountability.
One-on-one personal training available as well! Our staff of trainers are not only just certified, but also have college degrees in the field. Our many clients range from weight loss, weight gain, strength/balance, sport specific training among others. If you want to get out of a rut and train in a private setting, we can set up a program that works for your goals, schedule and budget. Times available are 5AM thru 7PM. Contact Daira, Tasha or Ryan to set up a free initial session/consultation.
In-home training!! Perhaps you have a home gym and you want to get better (or some) use out of it, this is for you!! We will come to you and train you on your equipment (plus bring a little of ours) to make sure you get a killer workout at home. We can also help you design your home program so that you see results and stick with it.
Want an edge on your training? Personal training (as low as $35 per session) Nutrition/Training programs Supplement programs Classes/small group Meal plan/coaching
One-on-One nutrition and training planning/coaching If you are interested in getting into your all time best shape and reach your full potential, contact Ryan about one-on-one nutrition/training coaching today. This is for ANYONE who wants to get in better shape, not just bodybuilders! Ryan is a certified sports nutrition specialist and will create a custom meal plan based on you, your goals and lifestyle, then monitor and work with you on a weekly basis to make sure you hit your goals.
Aquamassage This is an incredible way to get a quick, non-invasive, therapeutic massage. What looks like a tanning bed is actually a chamber that has 40 high-pressure jets that go from your feet to your neck pulsating heated water. You don’t get wet though and are fully dressed. There is a sheath between you and the water, so you just lay there, relax and enjoy! A great pick-me-up over lunch, after workouts, or as a maintenance in between intense deep tissue work. Only $1.00 per minute it is a great way to treat yourself (or someone you know). Swing in and try it out!
Points and dates:
Monday Madness this coming Monday (January 4th)!! 15% off regular shelf prices!! Proof is in the Power, Bench press/Deadlift Powerlifting meet, Fitness World East, January 23rd.
Bring in this coupon and get 15% off your purchase of a fat loss stack during the month of January. (not valid with other offers/discounts.) Good thru 1/31/10.
Made weight and carbed up Friday night.
