What is the first exercise that most people learn to do for weight lifting? Probably some sort of curl (followed shortly by the bench press). While all muscles of the body need to be given attention, this visible bodypart seems to get a bit more than it probably should.
That being said, in this video, David demonstrates a great variation of the bicep curl. When working the biceps, there can be excessive strain placed on the lower back and if one has difficulty with that, the lying cable curl can be a great alternative. Besides reducing lower back stress, it also allows constant tension from the cable.
Give this a try on your next bicep workout.
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325 www.nutrisportfpt.com
515-331-2141
They say that pictures say a thousand words, well, one of our recent participants not only has some impressive pictures show her results from the 9-week Bodysculpting program, but also tells a great story!
Deanna just finished up her first 9 week Bodysculpting session at our Mon/Wed/Fri/Sat 6 AM time. She did amazingly and nailed it on all fronts, attendance, nutrition and workouts. In 9 weeks, Deanna lost over 15 inches around her waist/hips and lost over 7 inches in her arms/thighs. Her bodyfat went down 9.7% and she lost over 33 pounds according to the scale!
Below are the before and after pictures, but read her story in her own words below that.
As a mother of 2 children (5 &3 yrs old) I had constantly struggled with my weight and appearance for years. When I joined Nutri-Sport’s 9 week Bodysculpting challenge I was at a point of desperation. Due to our family’s financial situation I knew I could only afford to take this class once throughout the year and from the get go I decided to make the most of my time there. I viewed this as an opportunity to invest in myself and my health.
At the start of the program I felt a bit out of place. Most of the people in my class had better conditioning and overall they were in better shape than I was. As I disciplined myself, the constant support and drive of the trainers within the program helped me realize just how much I could accomplish. As my body got better and the results became more apparent I pushed myself harder than I have ever done before, The staff helped answer any and all questions I could possibly think of asking (and trust me they were a lot!). Anything from what to eat, when to eat it, what supplements would help me achieve my goals faster, and how to maintain an overall sense of balance within the program. Maintaining discipline in my eating habits was crucial to my results. The trainers also helped me understand how to continue getting results even though I no longer was able to continue the challenge with them.
I won’t lie and say that it was an easy adjustment to make for myself. Most, if not all of my habits changed as I accepted the challenge. Anywhere from my eating habits, my discipline as a person, and even my sleeping habits. The trainers not only work with you in accomplishing your goals, but they also believe in you which makes them even more amicable and trustworthy. You do feel challenged by the workouts, you certainly feel challenged by the trainers (whose constant push is necessary, at least on my case), you also feel challenged by the people within your class in a way that it is a healthy competition to give your best every time you are there. But most importantly it is a challenge to yourself. To know that the more you apply yourself, and the more you discipline yourself the better results you get. To challenge yourself to change your habits and put yourself to the test and not only know but also see the results of your work and their guidance it is the most rewarding experience I can honestly say I have ever had!
For more information on our programs, both for workouts, nutrition and supplementation, swing in and speak with one of our consultants today! Next Bodysculpting program starts up soon!
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141 www.nutrisportfpt.com
With the American population as a whole fighting obesity, plus with the popularity of reality TV shows like “The Biggest Loser”, main stream diet programs such as the Atkins and South Beach diet are commonly heard.
While there is no question that people have found success with these, there are some issues with such plans. A recent study in the Journal of Intl Sports Nutrition discovered that these plans are deficient in micronutrients, which can lead to dangerous and debilitating diseases. Read study here.
In addition to this, we feel that often these diets tend to be done in an aggressive manner, creating the “crash” diet scenario, which then leads often into a “yo-yo” pattern, as the individual has not learned healthy lifestyle habits but rather a temporary or quick fix (see client testimonial here).
With our nutrition coaching and meal plans, we work with our clients to make these lifestyle habits and eat healthy. This is for long-term results, plus proper health and nourishment. We spend a great deal of time digging into each individual to make a plan that is effective, yet fits into their lifestyle. The plans also are food-based, with only the “foundational” supplements such as a multi-vitamin, essential fatty acids like fish oil and a good quality protein highly recommended.
If you or someone you know is looking to make a permanent change in their appearance and lifestyle, contact us so we can set up an appointment to chat and start the individualized coaching for permanent and healthy results!
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141 www.nutrisportfpt.com
Our next 9-week round of Bodysculpting starts up on Monday on June 7th. Check out the new video that goes through what our unique program is all about:
This Monday, June 7th 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 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 Lipo-6 line has been extremely popular, with the release of the new Black line and now the Hers formula, obviously specifically geared towards females. It is a liquid cap for quick absorption, thermogenic, increases metabolism/energy and helps use fat for energy. We have had great reviews from customers who have tried it. Brain Formula: This unique blend of key herbs and vitamins help combat the affects of age-related cognitive decline and help promote circulation and mental clarity for an elevated mood, alertness, energy, improved memory and concentration.
B-Complex Formula B vitamins are coenzymes involved in energy production. They can also be helpful in relieving symptoms of depression and anxiety. This is especially important for those who have a lot of stress and fatigue. In addition to B-Complex vitamins, this formula has minerals and herbs to further enhance the effects.
2:1 Bars This new protein bar has to be one of the best we’ve seen! Not only does it taste great, but it has 2 parts protein to every carb. That equals out to 32 grms of protein with only 15 grms of carbs, (only 3 of which are sugar!) Being low in fat at 4.5 grams, it doesn’t rely on that to make up the difference. Coming in oatmeal or almond caramel crunch. Training tip: Stretch after, not before When you are getting ready to exercise, you want to get the body ready for the stress, which means getting the blood into the muscles and getting the cardiovascular system ready. This is not the time to stretch, as it can actually reduce muscle tension, which can decrease performance or worse yet, increase risk of injury. Contact one of our certified trainers to help you come back quicker from an injury and not lose progress.
Nutrition tip: Meal spacing
Most people now understand that the body needs frequent meals for continuous energy and to keep the metabolism ramped up. However, you can eat too often as well, plus the types of foods you eat at these meals can make a significant impact. Include plenty of fiber throughout the day and control the insulin/blood sugar spikes. For more information or a customized meal plan/coaching, contact Ryan, a certified sports nutrition specialist to set up an appointment.
Supplement tip: Endurance athletes
As we get into race season deeper, those who do endurance activities should pay attention to their supplements too. While good old chocolate milk is bare minimum, there are MUCH better ways to optimize recovery and performance. A good recovery shake with a 1:4 ratio of protein to carbs (2 scoops Xtend to 1 scoop Cytomax is perfect). Also, electrolytes before/after a run to ensure optimal rehydration. Cordygen5 improves ATP regeneration and VO2 max. Of course a meal with the proper amount of carbs and water before the event is crucial too (with proper digestion time). Quick delivery energy during longer events (45 min+) will keep you fueled throughout (gels, beans or gummys).
Recipe: Tortilla chocolate roll ups
Here is a tasty recipe for breakfast or anytime you want something a little sweet.
Take a scoop of protein (we like chocolate) and mix in about 1 to 1/2 Tbsp of peanut butter. Add just enough water to make into a paste. Spread onto a carb sense whole wheat tortilla (12 grams carbs, 8 grams of which are fiber). Roll the tortilla up and you’re set to go!
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
Here’s a couple examples of results from our Bodysculpting program:
Also, in her first month, Deanna has lost 15lbs off the scale, lowered her bodyfat by 7%, and lost inches (including 4″ off waist!)
Since beginning, Bill has gone from 20% to 10% bodyfat, lost 8″ on his waist, and 32lbs off the scale.
We are all about comprehensive and more individual training, focusing on you and your results. It really is more like personal training than group fitness!
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 and are $225. Besides killer workouts, good nutritional habits are reinforced with a focus on education and accountability. See what makes this different than anything else around! **Next session (M/W/F/S) starts Monday, June 7th**
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!
Client Results
Here are some of our recent clients we would like to brag up!
Jen: In 8 weeks, she has lost over 14lbs and lost 4 inches in her waist and hips.
Joe: In his first month of nutrition coaching, he has dropped 3.7% bodyfat, which equals a 4lb muscle gain and a 8.2lb fat loss. His waist went down 2.25 inches, while his chest didn’t lose size and he gained in his arms.
Budha: With one-on-one personal training, he has lost over 75lbs in 6 months and totally has changed his lifestyle.
Luke: Training in our studio, Luke is down 22lbs in 4.5 months even with dealing with a knee injury.
Heather: In her first month of nutrition coaching and personal training, she has lost almost 12lbs!
Randy: Since January, Randy has been working with Nutri-Sport with his nutrition and training program. In that time he has gained 16.4lbs, dropped his bodyfat from 11.1% to 9.2%. He has gained almost 1.5″ in his chest and gained 1 5/8 in each thigh (which is his priority).
Jessica: Hired us to help her get ready for her first figure competition. She not only hit an all time best condition, but won her class and the overall in both contests!
Points and dates:
Monday Madness this coming Monday (June 7th)!! 15% off regular shelf prices!!
June 26th: Battle of the Big Dogs powerlifting meet, Newton
July 17/18 & 24/25 Iowa Games
August 28th Iowa State Fair Bench press/Deadlift contest
Sincerely,
Nutri-Sport&
Full Potential Training
Check out our website (www.nutrisportFPT.com) and look at the recent posts for videos, supplement and training tips!
