The shoulder joint is one of the most unstable joints in the body and is also one of the most used as well. This is why it is important to not only work on increasing the strength and muscle mass around the shoulder, but to also focus on balance and stability.
In this training video, David demonstrates a great shoulder exercise that accomplishes all four of those objectives:
This is a great exercise to incorporate into your training program whether you’re training for sports-specific activities or just want to improve your fitness level.
For more information on our personal training and nutrition programs, click here.
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325 www.nutrisportfpt.com
515-331-2141
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
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
Get into the best shape of your life before the holidays!
It’s no secret that January is a big month for people to reevaluate where they are at and set new fitness goals. What we like to do is challenge people to set those goals now and hit them going into the holiday season!! Below are ways that we can help you do this.
This Monday, November 2nd 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 and save 50% on Karbo-Lyn (our preferred pre/post workout carbohydrate) when you buy a container of whey protein!!
We are also offering a special 4-week Bodysculpting session at noon beginning on Monday. Very limited on spots, but if you are interested, only $125!!! Our next regular session start Nov 30th. See more details/results below!
If you’re looking to get lean, check out the ripped stack that Ryan used to prepare for his big victory and winning his pro card (see coverage 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
Getting in 5-6 meals a day is critical for muscle mass growth/retention and to keep your metabolism running high. This can be a challenge in today’s hectic lifestyle schedule. Meal replacements are handy shakes that you can down in between breakfast/lunch or lunch/dinner to make sure your body has everything it needs. The new Solution 5 by Scivation is just such a product! This MRP has a timed release protein that will stick with you, good fats and fiber to keep you satisfied, plus all the other elements your body needs to function at it’s peak! Give it a try as a convenient way to hit your goals! Oh Yeah 8oz Ready-to-Drink The company that hit the market with their increditable Oh Yeah bars has done the same for drinks now too!! The Oh Yeah RTDs are a slow digesting protein with good fats and taste absolutely amazing!! They are comparable to Muscle Milk, only are lower in sugar and calories, plus we think taste even better! Now we not only carry them in the large 14oz size, but also in the 8oz size, which is great for smaller frames. We sell them individually or by the case and they come in: vanilla, chocolate, cookies & cream, banana and strawberry. Try a sample at Monday Madness! . New bar: Linney Mac Again, this month convenience is the focus, we have a new bar in that is fantastic!! Linney Mac bars are a different type of protein bar. The best way to describe these are almost like a rice crispy bar, with chocolate smothered over the top. Of course, these are high in protein and will keep you nourished much better than a regular treat would!! They come in large and small sizes depending on your frame and appetite. Give them a shot, or try a sample at Monday Madness! Tren and other prohormones First, we do carry Tren and other prohormones, but we do NOT push them or sell them lightly. These are strong and should be used with caution only by those who are at the appropriate level of training, age and conditioning. The government is cracking down on these substances and many have been discontinued by the manufacturer. If you are interested in these and would like unbiased information, please come in and see Ryan.
Training tip: Heavy/light As Ryan was training for the USA, he continued to progress in strength, which was a key in keeping his muscle mass while losing bodyfat. One of the principals he used was combining a blend of heavy and light exercises. Compound exercises are those involving two limbs (such as bench press, squats, deadlifts, rows, shoulder press). When performing these lifts, shoot for a heavier weight that stimulates strength and muscle growth, which would be in the 5-8 rep range. After starting out your workout with one of these basic exercises, finish the rest with more isolation exercises (such as DB flys, walking lunges, 1 arm rows, lateral raises) in the 8-12 rep range to stimulate growth. By doing both ranges, you will not only continue to progress in strength, but also in muscle tone. For more tips or a training program, come in and see one of our certified trainers.
Nutrition tip: Fiber is your friend This is something that we believe everyone knows but it sometimes help to be reminded. Fiber is something that you want in abundance in your diet for many reasons. It’s good for your health (especially for cholesterol and digestion) but it’s also good for your physique. By keeping your fiber content high, it slows down absorption and digestion of foods. This does two things. First, it keeps your blood sugar/insulin levels low, which is what you want to optimize fat loss. Second, by slowing digestion, you stay full longer, which allows you to stay satisfied in between meals which will be a great help in a calorie deficit diet. An easy way to do this is by adding psyllium husk powder to your foods and/or shakes. Of course, eating “brown” carbs or veggies in your meals is essential too. For more tips or a customized nutrition plan, come in and talk to Ryan.
Supplement tip: Fight “Flu” season While you know to eat healthy, wash your hands and to cover you mouth, another way to stay healthy is through proper supplementation. We recommend to stay healthy and keep your immune system in top shape the following: Multi-vitamin, vitamin C (500 mg), vitamin E (400 IU), Omega 3/6/9, and alpha lipoic acid. These are all high in anti-oxidants and ensure your body is cranking at 100%!
Recipe: Protein Pumpkin Pie This has been a favorite each year so we thought we would repost it. This makes 2 pies 8 oz fat free cream cheese, 2 Tbsp skim milk, tub of fat free cool whip, 2 low fat graham cracker crusts, 2 cups skim milk, 1 can pumpkin, 2 pkg jello fat/sugar free vanilla instant pudding, 2 scoops protein powder (we suggest quad pro or UMP), 1/4 tsp cinnamon, 1/8 tsp ginger
Mix cream cheese & 2 Tbsp milk in large bowl w/wire whisk until smooth. Stir in whipped topping, then spread on bottom of crusts. Pour 1 cup milk into bowl, add pumpkin, pudding mix, protein powder & spices, mix well. Spread this over cream cheese layer.
Refrigerate 4 hours or until set, garnish with whipped topping, You can either share the second pie with a friend or cut recipe in half.
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
Just announced, special 4-week Bodysculpting workout session at noon! Only $125 and starting up on Monday next week (11/02)!! Space is very limited so sign up today!
Kurt lost 8lbs of bodyfat in the first 5 weeks. Todd gained 6.5lbs of muscle in the same time frame and maintained bodyfat levels. What do you want to accomplish in a month? Lose bodyfat or gain muscle? We can help!!
The next regular 9-week sessions begin on November 30th.
Give it a go or get some one-on-one training to shake up your routine!
Bodysculpting sessions start every 9 weeks. Workouts are on MWF and Sat. Class size is small (limit to 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.
One-on-one training available as well! If you want to get some individual attention, we offer that as well. Our many clients range from weight loss, weight gain, strength/balance, sport specific training among others. Times available are 5AM thru 7PM. Contact Daira, Tasha or Ryan to set up a free initial session/consultation.
New!!! At-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
Brandon Yilek after 16 weeks of one-on-on nutrition/training coaching and training. He got his bodyfat to 6.0% while retaining muscle mass and ended up winning his class and the overall at his first bodybuilding contest! Ryan formulated a diet, monitored him on a weekly basis and helped him dial it in for the contest. Brandon also came in for weekly training sessions to supplement the training program he did at his regular gym. Congrats Brandon, well done and well deserved!
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 earns his pro card in natural bodybuilding!!
After 17 years of consistent training, Ryan wins his pro card
In Chicago on 10/24, the NANBF Natural USA was held, which was a pro-qualifier. One has to qualify to compete in this contest, so it was a tough competition. After the dust settled, Ryan was declared the winner and the newest IFPA pro bodybuilder!! What made the difference? He attributes careful attention to his nutrition in the off season and powerlifting while training smart. For a complete summery and additional pictures, you can visit our blog here.
Congratulations are also in order for Nutri-Sport clients Brandon Yilek (mentioned above) for winning his first bodybuilding contest (his class and the overall!) Moriah Kouba won the beginner figure class and placed 3rd in a tough novice class. Vickie Williams competed in the Masters figure and felt she was at an all time best.
In the powerlifting realm, Team Nutri-Sport athlete Dan Connett competed at the NASA Iowa Regional meet and set a new American total record at 242! Joey Symonds did his first full meet and placed first in novice at 220. Congrats to both!!
Bring in this coupon and get 20% off your purchase of any whey protein during the month of November. (limit 1 per per customer, per month limit, not valid with other offers/discounts. Good thru 11/30/09.
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
In order to continue to make progress in your training, you must continue to “shock” your body by varying the different types of training conditions. This ensures that it continues to try to adapt, which will help you continue to get stronger, leaner, more muscular, better conditioned, etc. This technique is commonly called muscle confusion.
In this video, Ryan Irwin demonstrates a form of this at the Nutri-Sport Full Potential Training studio. By changing up his normal way of doing deadlifts, he is shocking his body to continue to make gains (even while less than 5 weeks out from a bodybuilding competition).
In your training and supplementation program, constantly change things up to ensure you continue to make progress on your training to hit your goals and reach your full potential!
Nutri-Sport &
Full Potential Training
9992 Swanson Blvd
Clive, IA 50325 www.nutrisportFPT.com
Sports Nutrition & Personal Training
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.
In this video, Daira and Tasha demonstrate a great way to do cardio. High Intensity Interval Training (HIIT) is an extremely effective way to accomplish many things including: increase one’s metabolism, improve cardiovascular conditioning and increase power output and explosiveness.
After a 5 min warm-up, repeat these 15-20 second sprints and 45 second moderate pace 10 times. Follow this by a 10 minute cool down. You don’t want to do this more often then 2-3 times per week as it’s taxing on the body.
July has been a great month! Team Nutri-Sport rocked it at the Iowa Games (see results and videos below), we finished up a Bodyscuplting session and myself and lots of my clients are starting their precontest diet for the fall bodybuilding/figure competitions!
Monday is our Monthly Monday Madness, where you save 15% off our already great prices. We also have some great specials, still have a handfull of Scivation Xtend (the big one) buy one, get a free Vasocharge! Good while supplies last! This is the day to stock up on whatever you need or try something new as we get things ready for the summer! Also check out the most recent Bodysculpting class results and how they did. Some amazing results, some as little as 4 weeks! Next session starts this month!
Ryan has officially started his precontest diet for the NANBF Natural USA in October. Subscribe to his blog for updates and see below for some supplement recommendations that he is using.
Thank you again for your business and continuous referrals. We are thrilled to be a part of your fitness lifestyle and truly enjoy fulfilling our passion of helping people reach their full potential!
-Ryan and Mandee Irwin
Workout/nutrition tips
Supplement highlight: Bio Burn Endure
This product is an updated formula to an already favorite! Bio Burn has always been the most effective supplement to maximize bodyfat utilization while performing cardio and also supplying endurance athletes with optimial fuel and stamina. The new and improved formula now has added citrulline malate to increase blood flow and lactic acid reduction. Whether you’re looking for something to increase your endurance capacity or burn the most fat possilbe, this is the stuff! Adaptation If you constantly are doing the same form of training/rep range/techniques, your body will likely slow or even hault it’s progress. This is why it’s important to change things up in training cycles. There are a large variety of ways to accomplish this, whether it’s the days you train, number of reps, exercises, cadence, etc. This not only makes your workouts more productive but also fun at the same time! If you need ideas on ways to shake it up, let us know and we’d be delighted to help!
Nutrition key tip Studies indicate that while eating frequently is important, eating too often can actually be counter productive. By allowing 3-4 hours in between meals, the body has time to digest, absorb and use the nutrients for repair. Too frequent meals doesn’t allow the many processes in the body to “reset”. One technique that helps optimize recovery is taking a dose of Branch Chain Amino Acids in between meals to keep the body anabolic and optimize recovery.
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
This week is the start of a new 9-week Bodysculpting session! The morning workout times are full, but if you want to get a workout in over lunch, we still have a few spots (use our shower and head back to work!)
Here’s recent results:
Felicia has 5″ on her waist/hips and lost 4.3% bodyfat, with a total fat loss of 11.5lbs, while maintaining her muscle tissue!
Molly lost 4.6″ on her midsection, lost 4% bodyfat and losing 8.5lbs of bodyfat and kept her lean muscle mass!
Jason has gained almost a full inch on his arms and thighs. He has also dropped 2% bodyfat while increasing his size and strength!
Bodysculpting sessions start every 9 weeks. Workouts are on MWF and Sat. Class size is small (limit to 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.
One-on-one training available as well! If you want to get some individual attention, we offer that as well. Our many clients range from weight loss, weight gain, strength/balance, sport specific training among others. Times available are 5AM to 7PM.
New!!! At-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
Iowa Games results
Team Nutri-Sport rocks the bench press meet
This year there were 11 guys and gals that came up to Ames to see how much they could lift on the bench press. The meet was a fantastic time and everyone had a lot of fun. Everyone hit lifts and many had PRs. You can click on the name and see a video of their performance:
Bring in this coupon and get an extra $10.00 off your purchase during the month of August. (purchase must be $50 or greater, not valid with other offers/discounts except Monday Madness. Good thru 8/31/09.
In this video, Daira and Tasha demonstrate a great exercise that targets your shoulders, glutes and balance/coordination. Try this as a warm up or a finisher on either your next shoulder or leg day.
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive IA, 50325
515-331-2141
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. 
