Announcing new three days a week workout program
January 7, 2010 by Ryan Irwin · Leave a Comment
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.
Contact one of our certified trainers today to reserve your spot!
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
Nutri-Sport training tip-dual barbell row
December 15, 2009 by Ryan Irwin · Leave a Comment
One thing constant is change and that should be no different to how you approach your workouts. The body is very adaptive and if you continually do the same exercises week after week, your progress will most likely slow, not too mention possibly make you bored during your workouts.
Below is a video of a back exercise that Ryan is demonstrating in the Nutri-Sport training studio that you can incorporate into your back training. This exercise is a nice switch up as it allows both arms to move independently (like in a one arm dumbbell row) but you still do both arms simultaneously, which saves on time. Being a free weight exercise, it requires core stabilization as well.
Make sure you keep an arch in your lower back, keep your chest up and maintain good form. Really focus on the squeeze and stretch of the back muscles (mainly the lats).
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
Nutri-Sport 9-week Bodysculpting program testimonial
November 18, 2009 by Ryan Irwin · Leave a Comment
Often we hear that people are in a rut with their current training and want to shake things up or they know of someone (or themselves) who are wanting to get started in a regular workout routine. Our 9-week Bodysculpting fits that need.
Below is a video of a current client who has been participating in the Bodysculpting workouts.
This is a 9-week course that meets 4 times per week (MWFS), incorporating strength and cardio training, with the goal to build muscle and lose the bodyfat while having fun doing it! We use weights, machines, cables, plyometrics, stabilization and core techniques so you get a TON of variety and results. Nutrition is a key factor and is emphasized throughout the program. While transformation does happen, life-long habits are emphasized with follow up and accountability for what you do outside of the workouts. Time slots are 5AM, 6AM and noon. Workouts last one hour, cost is $275. We limit the class size to 8 people, so space is limited to ensure close attention and comfort.
We have ALOT of different training techniques, with an emphasis in a balanced and effective workout. Strength, cardio, balance, stability, flexibility and endurance are all emphasized.
Next session starts on November 30th with only a few spots left! If interested, contact us today!
Nutri-Sport & Full Potential Training
9992 Swanson Blvd, Clive, IA 50325 515-331-2141, ryan@nutrisportfpt.com
Top 5 precontest myths and training update
November 13, 2009 by Ryan Irwin · Leave a Comment
It’s been 3 weeks since the NANBF Natural USA contest and my pro card victory and I’m still replaying the moment through my head! As my goal is to do my first pro show (IFPA Mr. Universe) in June, I am in growth mode, but going slowly to ensure I stay leaner and don’t have to overly diet for this competition. Came in today only a 1/2 pound over my stage weight and was at 5.8% bodyfat, so far so good! The picture below is from this morning.
Ryan Irwin 3 weeks post contest, 5.8% bodyfat
In my quest to compete at the NASA Nationals in January at Oklahoma, my strength levels have been steadily increasing. This week was the last week in my first 3 week cycle and I’m very pleased with the progress. We have been doing varying range of motions to continue to shock the body and attack the weak points. Below is a video of some deadlifts off 6″ blocks, which is right where my sticking point is. Squats are going great, as is bench too.
I have compiled a list of myths in regards to precontest prep that I thought I would share. When I work with my clients, it never fails that the locker room talk brings these up and others swear by them. Keep in mind, this is regarding those who are not using steroids or prohormones, but apply to most everyone.
Top 5 myths for precontest prep
5. Lift light for more definition: Wrong-lifting heavy weights stimulates muscle growth/retention, cardio & diet cuts the bodyfat. Wanna keep the muscle, keep the weights.
4. Stop taking creatine as it causes water retention: Creatine causes retention of fluid inside the muscle fibers, not underneith the skin. That keeps them hard and full, which is a good thing.
3. Do cardio on an empty stomach: Fasted state cardio has been shown in research studies to not increase the amount of fat utilized, but does lend itself to lose muscle tissue, not a good thing!
2. Don’t eat any carbs: This is a HUGE variable topic that really differs among individuals, but carbs are muscle sparing and you want to keep them as high as individually possible, gradually dropping them as needed.
1. Dehydrate/drastic carb deplete/carb load: This is a method that is supposed to draw water and carbs into the muscle fibers, make them hard and full. However, the timing is very difficult to hit dead-on and you do something extreme and you get an extreme reaction, often not what you want. A conservative approach is much more predictable. Muscle is 75-80% water, so when one dehydrates, what happens? Muscles flatten out and aren’t as full and hard. Most of the time when you hear someone is “holding water”, actually it is bodyfat and they didn’t diet long or hard enough.
These are just a handful of tidbits thought I would share! If you’re interested in competing in the Natural Iowa contest in May or just getting in the best shape of your life, come in and let’s chat so we can help provide direction. You bust your butt, so might as well make sure you’re doing it the most effective way possible.
Also, our next 9-week Bodysculpting course starts up in 2 weeks, if you’re interested, check it out!
Ryan Irwin
IFPA Natural Pro Bodybuilder
Nutri-Sport & Full Potential Training
9992 Swanson Blvd, Clive, IA 50325 515-331-2141, ryan@nutrisportfpt.com
Nutri-Sport Monthly Newsletter & Monday Madness reminder
October 30, 2009 by Ryan Irwin · 2 Comments
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so they fill fast. If you want to get in on the action, stop by soon to get your spot. Cost is $275, times are 5 or 6 AM and noon. Besides killer workouts, good nutritional habits are reinforced with a focus on education and accountability. 
Nutri-Sport | 9992 Swanson Blvd | Clive | IA | 50325
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Nutri-Sport & Full Potential Training Tip-core
October 20, 2009 by Ryan Irwin · Leave a Comment
Almost everyone realizes the importance of training your midsection (or “core” as it is now commonly called). This is especially important for those expectant mothers who need to continue to strengthen their abdominal wall and lower backs throughout pregnancy.
In this video at the Full Potential Training studio inside Nutri-Sport, Tasha demonstrates an excellent exercise for anyone, but especially expectant mothers who should keep their core strong, but might not want nor can do traditional exercises. This exercise is also great for helping develop stabilization and balance.
For more information on personal training (including pre or post pregnancy training) contact Tasha or Daira at the information below.
Nutri-Sport & Full Potential Training
“Your experts in training and sports nutrition”
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportFPT.com
515-331-2141
Contest prep update -1 week out!!!
October 15, 2009 by Ryan Irwin · Leave a Comment
Hard to believe the NANBF Natural USA is next weekend!! I tested my bodyfat yesterday and came in at 5% and I feel totally ready. I had a little scare today as my intestines started to cramp, but that went away after a few hours, so good to go.
This week I continued to break the traditional rules and have been testing my strength levels. So far at 1 week out I have hit personal records in my deadlifts, squats and hack squats. Tomorrow is bench day and hope to do the same there. Have my training cycle planned out for after the bodybuilding contest to get ready for the powerlifting meet. Have achieved the goal I initially wanted (to maintain strength levels) and have set new ones!
For supplements, I have been very happy with my stack and attribute maintaining my strength and muscle retention to it. Extremely happy with the Bio Heat and the Nitro PM for my fat loss agent, along with sipping on Xtend throughout the day for the BCAAs.
Hard work is done, time to just do what I have to do to finish things out!
Ryan Irwin side chest
Ryan Irwin intercostal shot
Supplement stack:
Ecogreen multi vitamin capsules
Quad protein (timed release protein)
Bio Heat (fat burner)
Nitro Burn PM (night time fat burner/cortisol blocker)
Creatine (Bio Cell)
L-Carnitine/Alpha Lipic Acid (pre/post workout)
Xtend (during workout and in between meals)
Omega 3/6/9
CLA
Multi Whey & Karbolyn (post workout protein/carb shake)
Beta Alanine
Casein protein (before bed and added to whey to help get in between meals)
Psyllium husk
100% liquid egg whites
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportFPT.com
Contest prep -3 weeks out
October 1, 2009 by Ryan Irwin · 1 Comment
Right on track!!! At this point I feel right on, have done absolutely everything I have to do and am very pleased with my progress! Absolutely at an all time best. What continues to amaze me is that my strength has not gone down. This week I did deadlifts off the floor, 400 for 5 reps, very happy about that. Was a judge at the NANBF Bluffs Classic and watching the other competitions keeps me motivated too!
This week I have switched to using 100% liquid egg whites for a couple meals instead of protein, just to eliminate the residual 4-6 grams that are in the timed release whey. I have also had more casein to keep me satisfied with it’s slow digestion.
Nailing the workouts, cardio too and looking forward to the contest, then turning right around and switching gears to hit NASA powerlifting nationals in January! Planning my training cycle now, it’s gonna be intense!!!
Ryan Irwin 3.5 weeks out from NANBF Natural USA
Ryan Irwin 3.5 weeks out
Supplement stack:
Ecogreen multi vitamin capsules
Quad protein (timed release protein)
Bio Heat (fat burner)
Nitro Burn PM (night time fat burner/cortisol blocker)
Creatine (Bio Cell)
L-Carnitine/Alpha Lipic Acid (pre/post workout)
Xtend (during workout and in between meals)
Omega 3/6/9
CLA
Multi Whey & Karbolyn (post workout protein/carb shake)
Beta Alanine
Casein protein (before bed and added to whey to help get in between meals)
Psyllium husk
100% liquid egg whites
Beta Alanine supplementation and HIIT research
September 17, 2009 by Ryan Irwin · Leave a Comment
In talking to clientele, most want to increase lean body mass (muscle), decrease bodyfat or improve their cardiovascular conditioning. In a recent study, all three of these goals were examined.
A recent study from the Journal of the International Society of Sport Nutrition examined the effects of the nutritional supplement beta alanine and it’s effects on high intensity interval training (HIIT). Beta alanine is an amino acid and supplementation of it increases the amount of carnosine in muscle tissue. Carnosine has been shown to decrease hydrogen build up in muscle cells, which reduces the acidity of the muscles as a result of usage and there by delaying fatigue. See complete study here.
HIIT is a very intense form of cardiovascular training that is based on doing all out intense burst of aerobic exercise, followed by a recovery period. This form of cardio is very intense and has been shown to significantly increase VO2 max (conditioning) as well as increase the metabolism and stimulate fat loss.
By supplementing with beta alanine, muscle fatigue is delayed which will help both the aerobic (cardiovascular) and anaerobic (weight training/explosive) athlete. By reducing the acid build up in the muscle, the individual can push themselves longer and harder in the gym or on the track. In the study, 6 grams were used spread throughout the day for the first 3 weeks, followed by 1.5 grams before and 1.5 grams after training.
Beta Alanine
Nutri-Sport & Full Potential Training tip: Bench with chains
September 11, 2009 by Ryan Irwin · Leave a Comment
There are many ways to change variables in the gym to keep shocking the muscle to new heights of growth, development and strength. One of these is the use of chains. In this video, Ryan Irwin demonstrates bench press in the Full Potential Training Studio at Nutri-Sport with chains.
As demonstrated in the video, when the bar travels down, it lightens up and can be explosively lifted with an increased load at the top. This is very functional verses a machine as you have to stabilize and balance the bar. There are many exercises that they can be used for and are great for anyone looking to increase size, strength or power.
