Training legs can involve many different aspects and often the goal of increasing strength, balance, muscle tone and flexibility are on the list. This exercise hits all four.
In this video, Daira demonstrates a variation of the step up in the Nutri-Sport training studio.
For more information on other exercises to shake up your routine, or to inquire about personal training at Nutri-Sport, visit our website, email or stop by to talk to one of our certified personal trainers today!
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325 www.nutrisportfpt.com
515-331-2141
We have been running a unique program at the Nutri-Sport training facility for a few years now. It’s called Bodysculpting and is a unique program to the Des Moines metro.
What sets this apart really is that it is more like personal training than group fitness. Our studio is fully equipped but we limit our workouts to no more than 12 people at a time. This allows for effective use of space, plus the ability to provide more supervision, motivation and instruction from our certified trainers to the participants.
Other aspects that make this a unique training program is the inclusion of training techniques that you can learn to do on your own and incorporate this into your lifestyle. After all, we want this to be more than just a “transformation challenge” but rather a lifestyle change for good. Additionally, we monitor the nutrition of our participants and make corrections/recommendations to ensure they are getting results.
Workouts are always different, plus they are intense and fun! Typically, the first 40-45 minutes are spent doing weight training with the last 20-15 seconds focused on raising your metabolism and getting the heart rate going for fat loss and conditioning. Here is a video that gives some additional information on the program:
We track progress and each individual works to their own level of fitness and strength. Participants are successful at achieving their goals whether bodyfat loss, get healthy, strength gain, muscle gain or a combination of these.
For more information on the program or get enrolled in our next session starting in less than 2 weeks, check out our training information page here, swing in to Nutri-Sport, or call us at 515-331-2141 or shoot an email to: ryan@nutrisportfpt.com.
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325 www.nutrisportfpt.com
515-331-2141
If there is a supplement that is considered “king” than it would have to be protein. In our experience when we ask clients and customers what supplements they are currently using, nine times out of ten, they say “a protein shake”. Granted, this is a very broad description of what should be a specific ratio of protein, carbohydrates and other essential elements, but the message is that most realize the importance of protein after a hard workout.
In a recent study published by the Journal of the International Society of Sports Nutrition (JISSN), they put to the test yet again the power of protein. In this study, the researchers compared taking 30 grams of whey protein isolate post workout, along with breakfast, lunch, afternoon and evening meals. The control group took in 30 grams of carbs (equivalent to a piece of fruit) at the same intervals.
The results showed an increase not only in strength but also an increase in the recovery (see complete study here). This research shows yet again the importance of having protein (specifically whey) in your diet and eating frequently throughout the day (making sure high quality protein is in each meal).
For more information or to try some of our different whey proteins, stop by Nutri-Sport for all your high quality protein needs!
High quality whey protein is important
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141 www.nutrisportfpt.com
Des Moines and Central Iowa’s experts on supplements, training and sports nutrition
Lunges are a great exercise that not only strengthens activates the muscles of the legs, but also improves balance and coordination. In this video, Daira demonstrates a variation of the lunge that increases these aspects.
As always, strive to keep your body guessing, which will not only help you from getting bored but also continue to stimulate the body and progress.
For more information about personal training, supplementation, our programs or nutrition coaching, visit our website or give us a call.
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
www.nutrisportfpt.com
“Results speak louder than actions or words”
Des Moines headquarters for the top sports nutrition supplements and advice
“Results speak louder than actions or words,” can we agree on that? This is the slogan on the back of our newest shirt and we think this is right on! Check out the latest design, comes in either black T-shirts or black string tank tops:
Nutri-Sport tshirt logo
Our next 9-week round of Bodysculpting starts up on October 4th. Check out the new video that goes through what our unique program is all about:
Training special!! From today until September 15th, purchase up to 24 training sessions and get 10% off your price. Let us help you get into the fall swing of things!
New Blog training feature: For those of you who are interested, Ryan will be maintaining his daily training blog here. Included will be workouts, supplement info, tips and general info pertaining to training and goals. Also watch for upcoming information about our online Webinars too coming soon!!!
Nutri-Sport will be closed on Monday (Labor Day) so this coming Tuesday, September 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
Being able to increase hormone levels naturally and within safe levels
without dangerous and temporary prohormones and steroids is obviously a
very good thing. For males looking to naturally increase their
testosterone levels without the negative side effects, look to this scientifically proven amino acid based supplement for a boost to your current stack (see research study here). Immunity Formula: Not that this is cold/flu season, but boosting your immune system is never a bad idea. Especially if you are putting additional stress on your body (like doing RABRAI or training for a competition). This formula has a blend of different vitamins, minerals and herbal components that help give our body what it needs to stay healthy.
Lean EFX If you are looking for a fat loss agent and only want to take 1 capsule a day, but want all day benefits, this is the one you’re looking for! Appetite control and steady energy all day long.
Low sugar Trioplex cookies Trioplex has made an incredible line of bars, cookies and brownies. Chef Jay has done it again, this time in creating a low sugar cookie!! The new protein cookie only has 3 grams of sugar in a chocolate chip cookie, but hasn’t sacrificed the taste in the process. With 15 grams of protein, this is a great snack at anytime of the day!
Met-Rx Evolution We’ve discussed before how critical post workout nutrition is. Here is a new product that has everything you want in a post workout formula. By supplying 30 grams of protein, 23 grams of carbs, creatine and amino acids, you get what you need to grow and get stronger without a big whopping dose of carbs to gain bodyfat. If you’re pressed for time, want to get/stay lean but optimize recovery, this is for you! Training tip: Occlusion A new and break through method of training is called occlusion training. The basis behind it is limiting the blood flow during an exercise. Studies demonstrate that leg training is most effective for this. By creating this environment, the muscles are more stimulated to grow, but you don’t have to use as much weight or put as much stress on the body (great for injuries or deloading phases). Contact one of our certified trainers to help you come back quicker from an injury and not lose progress.
Nutrition tip: Convenience
Having convenient options is important to hit your nutrition. One way to do this is to make large amounts of good food that you can scoop out of. A great carb source is mashed yams. Peel yams, cut into sections and boil till tender. Mash w/beater and then weigh out portions as needed (2.5 oz is 20 grams carbs). Mix in your protein (esp great with cinnamon roll or vanilla cinnamon whey), add it to veggies, lots of options. Look below for a great pancake recipe using it! For more information or a customized meal plan/coaching, contact Ryan, a certified sports nutrition specialist to set up an appointment.
Supplement tip: Check your foundation
Often times individuals get too wrapped up with what’s the newest, latest/greatest or what the other person in the gym is using. However they skip the critical beginning and look at their foundation. Anyone, no matter what their goals are, should have the fundamentals in place. This consists of protein (either fast/slow/timed release depending on goals), multi-vitamin (appropriate to their age/goals) and essential fatty acids (omegas). From there, one can branch off and get specific. Come in and one of our experts can help you design a supplement program that meets your needs and fits your budget.
Recipe: Sweet potato pancakes
Awesome breakfast!! Use the sweet potatoes discussed earlier.
Take 1-2 scoops of vanilla whey, 1/2 tsp of cinnamon, 1/2 tsp vanilla, 2 Tbsp oatmeal, 4 oz mashed yam and 1/2 cup of liquid egg whites (or 3 egg whites). Mix in a bowl and pour 1/8 cup amounts onto hot skillet, cook as you would a pancake. Serve plain or with peanut butter or sugar free syrup on top!
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 from Deanna: 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. 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, October 4th**
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, Mike 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!
Team Nutri-Sport dominates at the Iowa State Fair Powerlifting meet! In the team catagory, Nutri-Sport got 1st place out of 4 other teams! In addition to this, we had MANY first place finishes and personal records. Some of which included: Mark benching 510 at 242 bodyweight (bwt), Stephanie deadlifting 315, Tim benching 415 at 198 bodyweight, Ryan deadlifting 455 at 148 bodyweight, Jim deadlifting 530 w/prosthetic leg. to see some of this lifts, check out our youtube site here.
Stephanie: In her first month of nutrition coaching, She has dropped 4.7% bodyfat, lost 8.2lbs, and 2.75″ in her hips and waist.
Bill: At age 58, with doing our nutrition/training coaching has lost 25lbs and 6″ off his waist.
Budha: With one-on-one personal training, he has lost over 85lbs in 7 months and totally has changed his lifestyle.
Stephanie B.: Since doing nutrition and one-on-one training, she has lost 70lbs and 15″ on her waist and hips!! She also recently did a deadlift of 315 and a bench press of 165 at the State Fair Powerlifting meet!
Aaron: Since Aaron, Randy has been working with Nutri-Sport with his nutrition and training program. In that time he has gained 16lbs of lean body mass, dropped his bodyfat from 13.0% to 8.7%. His goal is to compete in his first bodybuilding contest next year and he is well on his way!!
Points and dates:
Monday Madness this coming Tuesday (September 7th)!! 15% off regular shelf prices!!
September 5th Rich Dellaca Pump & Run at Saydel High School (bench your bodyweight as many times as poss, then run a 1 mile or 5 K race).
September 18th NANBF Natural KC Classic & IFPA International Bodybuilding/Figure/Fitness Championships.
Champion Pure Whey protein on sale for $44.00 (normally $59). Take advantage of this HUGE special, while supplies last!! (not valid with other offers/discounts.) Good thru 9/30/10 or while supplies last. Also purchase up to 24 training sessions and take 10% off your price (thru 9/15).
