Since 2003 we have been Des Moines and central Iowa’s authority for sports nutrition products. Being a local and independently owned business, we have primarily relied on word-of-mouth from our loyal customers to grow.
We are pleased to announce that we are now open in Pleasant Hill! The address is 4400 East University Suite B in Pleasant Hill. The location is in the first level of the Fitness World East building, on the East side, just West of the Copper Creek Mall. We will have normal store hours, Mon-Fri 10-7 and Sat 11-5. Here is Mapquest link: Map to Nutri-Sport East in Pleasant Hill
This coming Monday, February 7th is our Monthly Monday Madness,where you save 15% off our already great low prices. A quick note about our special: we don’t gouge our customers with high price margins (as we also have personal training and nutrition coaching services as well) so we can’t do specials like buy one, get one, or 1/2 price, but our normal prices are most retailers sale prices. That being said, 15% off our prices are often like 50% off other retail 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 evening Bodysculpting time announced!
Our next 9-week round of Bodysculpting starts up on February 14th. Check out this
with more details. Also announcing a new evening session on Tues/Thurs at 6:30 PM! $225 for 9 weeks, space is almost full so make sure you inquire today!
Road to the Arnold Sports Festival:
In about 1 month, Ryan will be competing in the Raw Powerlifting Challenge in an international competitiong in Columbus, OH. Ryan has been maintaining his daily training blog here. Included will be workouts, supplement info, tips and general info pertaining to training and goals.
Thank you!!
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!
Specials this month, while supplies last!!!
Large Xtend (grape only): $59.95 (normally $74.95)
Nutri-Sport & Full Potential Training
9992 Swanson Blvd in Clive (515-331-2141)
Nutri-Sport East
4400 East University, Suite B, in Pleasant Hill (515-266-2225)
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).
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
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!) However, she is continuing her success and is down 100lbs and still going strong!!
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 per week is $225 and Tues/Thurs at 6:30 PM. 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) and (T/R/S) starts Monday, February 14th**
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, 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!
Cristal: With our coaching program, she has lost 5.8%, 5″ on waist and completed her first 1/2 marathon.
Randy: Has gained 32lbs of mass after undergoing nutrition/training coaching, while only increasing bodyfat 1.5%. He gained 3.2″ on his chest, almost 2″ on his arms, and almost 3″ on his thighs. We are now preparing him for his first bodybuilding contest.
Chris: With both nutrition coaching and training in our studio 2x per week, he has reduced his bodyfat by 2.7% while increasing his muscle mass by 8lbs. His waist went down 2.5″ and his chest went up 1/2″, in a 2 month time period.
Ty: In his first month of nutrition coaching and using our training program at his own gym, he dropped 2.5% bodyfat, increased arms by almost an inch, dropped 2.25″ on waist and maintained the same upper body girth.
Points and dates:
Monday Madness this coming Monday (February 7th)!! 15% off regular shelf prices!!
This past weekend in Cedar Rapids Iowa, the NANBF Best of the Midwest Strength and Physique Championships were held at Roosevelt Middle School. A record turnout in competitors, spectators and the first ever powerlifting meet held in conjunction with a bodybuilding contest made the event a huge success!! Congratulations and look forward to seeing everyone again next year!!
2010 NANBF Best of the Midwest Physique & Strength Championships
October 16th, Cedar Rapids, Iowa
Physique
Teen Men~
Jacob Hines 1st
Collegiate~
Mitch Hines 1st
Don Feldman 2nd
Women’s Sub-masters~
Jamie Dengler 1st
Lesli Murphy 2nd
Men’s Sub-masters ~
Greg Gabriel 1st
Jeremy Glazier 2nd
Women’s Masters~
Chris Goodman 1st
Jan Mielke 2nd
Helen Brown 3rd
Terre Kern 4th
Becky Washler 5th
Men’s Masters 40+ ~
Ed Castillo 1st (Best Male Poser)
Jim Ashley 2nd
Jamie Johnson 3rd
Sonny Clayton 4th
Jonathan Stewart 5th
Men’s Masters 50+ ~
Sam Langston 1st
Brent Mielke 2nd
William Robertson 3rd
Joel Gaede 4th
Grandmasters Men 60+ ~
Howard Cowen 1st
Allen Trask 2nd
John McCormick 3rd
Novice Women~
Helen Brown 1st
Terre Kern 2nd
Men’s Novice Short~
Sam Langston 1st (Overall Novice Champion)
Grant Shirley 2nd
Jeremy Glazier 3rd
Maitham Rahim 4th
Jamie Johnson 5th
Joel Gaede 6th
Men’s Novice Tall~
Jeff Wickham 1st
Dustin Malloy 2nd
Sonny Clayton 3rd
Nick Kelly 4th
Doug Uridil 5th
Brent Mielke 6th
Don Feldman 7th
Xtreme Fit
Lesli Murphy 1st
Beginner Figure~
Deborah Even 1st
Tiffany Brianna Gayle Mueller 2nd
Natalie Jones 3rd
Jamie Dengler 4th
Diane Jones 5th
Novice Figure~
Kimberly Griffith 1st
Susan Young 2nd
Sarah Fargusson 3rd
Elicia Johnson 4th
Moriah Kouba 5th
Rebecca Moeller 6th
Masters Figure~
Susan Young 1st
Debra Even 2nd
Lisa Takes 3rd
Rebecca Moeller 4th
Figure Open~
Kimberly Griffith 1st (Best Figure Presentation)
Elicia Johnson 2nd
Lori Henning 3rd
Lisa Takes 4th
Diane Jones 5th
Brandy Wagner 6th
Danita Ward 7th
Mixed Pairs~
Brent and Jan Mielke 1st
Open Women
Chris Goodman 1st (Best Female Poser)
Jan Mielke 2nd
Helen Brown 3rd
Becky Washler 4th
Open Men Short~
Mitch Hines 1st
Chris Valentin 2nd
Jeremy Glazier 3rd
Jamie Johnson 4th
Joshua Best 5th
Open Men Medium~
Sam Langston 1st
Maitham Rahim 2nd
Jim Ashley 3rd
John Brungardt 4th
Joel Gaede 5th
Open Men Tall~
Greg Gabriel 1st (Overall Open Champion)
Korley Ward 2nd
Jacob Hines 3rd
Jeff Wickham 4th
Howard Cowen 5th
Sonny Clayton 6th
Dustin Malloy 7th
Nick Kelly 8th
Don Feldman 9th
1st Annual Best of the Midwest Push/Pull Powerlifting Meet
Getting one’s self into top physical conditioning, whether it’s onstage in a physique competition such as bodybuilding or figure, completing a triathlon or lifting a small house in a powerlifting meet, you train for weeks and months to get yourself into peak form to be at your absolute best you can be for that event.
Video of Ryan Irwin deadlifting at the recent Iowa State Fair powerlifting meet
You rocked the event, do the victory dance and enjoy the moment, now what???
While it’s usually no surprise the amount of work required to get there and the dedication needed, one should (needs to) plan and consider the recover or “deload” period after such an event. To progress, taper and peak then just drop back the intensity or diet overnight is a mistake.
Take a physique (bodybuilding or figure) competition for example. Besides the rigorous lifting and cardio sessions that take place, these athletes are on a very restricted diets for weeks at a time. After they enjoy a post contest victory meal, it is crucial to get back on their meal plan and do what I term “reverse dieting” to get their body back to normal. When I work with clients, I warn them that this is the hardest part of the program, as only your will power (verses getting onstage) keeps you focused. However by doing so, your metabolism speeds up and you stay leaner in the process. A much better health scenario, plus makes getting ready for the next contest that much easier!
Likewise for training. While 2-3 days off isn’t a bad idea, taking an extended time off of training is also a mistake. After pushing yourself physically extremely hard then just becoming a couch potato, you can quickly lose progress and motivation. Get back to training, but only go at 50% to allow the body to heal and recover. This keeps your metabolism running high, helps the body heal by pumping blood into the muscles and joints, plus keeps you in good habits.
So next time you peak for a competition, start planning your recovery phase for after the event. Your body will thank you for it and you will be that much ahead of the game for the next one!
For more information on how we can help you not only peak for your event but also plan an appropriate recovery plan, contact us today!
Ryan Irwin
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
It’s been just over one month since my last bodybuilding contest. Since that time I have been following what I like to call a “reverse diet”. After restricting nutrients and increasing cardio progressively for 15 weeks to achieve a bodyfat of 3.9%, one cannot quickly shift gears and go on a normal “full feed” overnight. This would lead to a very quick and efficient accumulation of bodyfat, which not only is undesirable, but will make getting ready for the next physique competition that much more difficult.
My goal is to compete in the IFPA Yorton Cup in November of 2011. This is one of the top professional natural bodybuilding contests in the world and I will need to bring my best package to date. In order to accomplish this, I am focusing on progressively increasing my muscle mass while controlling my bodyfat. This is where the reverse diet comes into play. I continue to follow a structured eating plan, however each week I slowly increase my intake to allow for my metabolism to increase, but still foster muscle and strength gains. For me, a 1/2 pound gain each week is the goal. While this sounds great, both myself and my clients will testify that this is more difficult than the actual precontest diet. The reason is simply that you only have a long-term goal to aim for and your self-discipline to keep from eating all the foods you shouldn’t (or overeating the good ones too).
So far my progress is going great. My bodyfat as of yesterday is 5.8% and I have gained 3.5lbs over my contest weight. Strength has continued to climb and I, along with the rest of Team Nutri-Sport, will be lifting at the Iowa State Fair Powerlifting meet next Sat. If you are interested in watching, it’s at the ABC/Budweiser stage on the 21st from 10-3.
I will continue to update with my progress as I continue my journey back to the pro natural bodybuilding stage. If you are interested in getting into the best possible condition (either just to get into shape or get onto stage) we can not only help get you there but also the critical adjustment period afterward to get to a maintainable condition.
Below is a video of guest posing at the NANBF ProBody Championships in July.
Keep training hard!
Ryan
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141 www.nutrisportfpt.com
This week (Feb 17th to be exact, right after the IA state wrestling tournament) marks 18 years of when I decided to be a natural bodybuilder. I made a conscious decision that I was going to stay dedicated and put forth the required effort and discipline needed for the sport. I wasn’t shortly after that (thankfully) that I realized I wasn’t going to look like the guys on the cover of the muscle mags without the use of steroids and that WASN’T for me. I did however discover natural bodybuilding and found fulfillment in pushing myself as far as I can naturally to achieve the best ‘me’ I can.
At the time, my goal was to turn pro in 6 years (at least I had enough sense back then to know it wouldn’t happen overnight). Little did I know that it would actually take 17 years to achieve that goal. Certainly there were times that I though ‘am I ever going to make it?’ but I kept on working towards achieving the best me I could.
This past year I won my IFPA pro card and I also won the overall in NASA Powerlifting Nationals (which has been a more recent undertaking). It really feels like the past 18 years are starting to reap the rewards of all the hard work (although every single workout gives me a sense of accomplishment). It continues to motivate me to work harder and to keep working towards achieving the best me I can.
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!!
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
The holidays are here, don’t lose your ground!Thanksgiving is behind us, Christmas and New Years are coming up. This is the time of year a lot of people let themselves go and wait to find out that they need to crank it up after Jan 1st to get back the shape they once had. Don’t fall into that trap! Maintain what you have, while still enjoying this time. Let us help you do so and come into 2010 feeling your best ever!
This Monday, December 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, 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
This popular whey protein has been special ordered (which we are always happy to do) for many of our customers, so we decided to bring in the line! The main reason it is so popular is not only because of the quality, but also because of the TASTE!! Some of the flavors include: peanut butter chocolate, orangesicle, raspberry cream along with creamy vanilla and chocolate. Fruit & Greens PhytoFoods Most of us don’t get the amount of fruits and vegetables throughout the day that we should. This new product from NOW Foods provides the body with everything it could want! Full of antioxidants, vitamins, minerals and fiber, Fruits & Greens not only keep you healthy but also maintain proper pH levels. A tasty berry powder that you can simply mix into your beverage, shake or foods.
. New 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! 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 ClientsCheck 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 (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/coachingOne-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!
Points and dates: Monday Madness this coming Monday (December 7th)!! 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 20% off your purchase of any whey protein during the month of December. (limit 1 per per customer, per month limit, not valid with other offers/discounts. Good thru 12/31/09.
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.
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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.
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.
