Nutri-Sport Consumer Awareness Guide to Health: Brand names vs Store brands
July 10, 2012 by Ryan Irwin · Leave a Comment
Last week we introduced the Consumer Awareness Guide to Health. In the first installment the topic covered is brand name supplements verses store brands. In the video below, Ryan talks about the differences and things that should be considered.
Bottom line, you should NEVER pay more for a store brand than you would a brand name because:
- Cheaper production costs
- Lower overhead expenses (advertising/distribution)
- Volume discounts
The fact that these same companies can offer “Buy one get one free” is proof that this fact is the case. So when shopping, don’t be convinced that a store’s brand is higher quality and therefore more expensive, rather if it’s something you want to use, demand that it should be priced accordingly.
For more information on this or other supplements, nutrition coaching or personal training, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
Nutri-Sport Training Tip: Good mornings (don’t be afraid of them)
June 21, 2012 by Ryan Irwin · Leave a Comment
One of the best exercises for the posterior chain are good mornings. With lower backs being one of the most commonly injured area, it makes sense to ensure this area is as strong as possible.
Unfortunately, most people are either afraid of them or do them incorrectly. In this video, Ryan demonstrates the proper technique and considerations for this exercise.
Throw these in on your leg or back day. Start slow and you will feel the improvements!
For more information on this or other supplements, nutrition coaching or personal training, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
Keeping it simple: exercise considerations and componets
May 24, 2012 by Ryan Irwin · Leave a Comment
In this day and age of high speed access, global business and 24/7 activity, there is no question we live in a fast paced time. Additionally, with the nation’s obesity rate and health care issues at alarming levels, it’s obvious that we need to make it a point to include exercise into our daily routines.
As with all things, we want the best return of investment in our activities, and exercise should be no exception. Most individual’s goals can be summarized into the following: losing bodyfat, keeping or gaining muscle and strength, as well as being healthy. The following information is applicable and necessary to do all of these things.
The first consideration is to ensure you are doing both resistance training and cardiovascular activity. Resistance training is defined as contracting your muscles against a resisting force. Examples are lifting weights, machines or resistance bands. The reason for incorporating resistance is that it gives the body a reason to maintain or increase muscle mass, which for most, starts to decrease after age 25. Not only is muscle loss not good for pure appearance and strength, but muscle is the “furnace” of your metabolism. Muscle burns calories and when you increase or gain muscle, your metabolism is running faster. If you lose muscle, your metabolism goes down which leads to an increase in bodyfat.
The second type of exercise you want to include is cardiovascular (cardio). Cardio is defined as using oxygen as a source of energy (or aerobic activity). This is important to include for many reasons. One is that it improves your cardiovascular rate, which can be simply explained as the efficiency of your heart and lungs working together. Another reason is that cardio burns calories. If you want to maintain an athletic, toned physique, you need to not only have proper nutrition habits, but also burn adequate calories throughout the day to keep bodyfat from accumulating (or to lose it).
The proper way to structure these two activities are crucial. First, with resistance training, make sure you hit all body parts (especially legs). This will optimize all the factors mentioned above in addition to ensuring you don’t have any imbalances or weaknesses (that can lead to injury). Additionally, make sure the resistance is heavy enough to do what it’s supposed to do. Pick a weight that allows you to do at least 8 repetitions but no more than 12. This is optimal for muscle stimulation. Three sets and 2-3 exercises per body part are sufficient. I am currently doing four days per week. A common myth is doing higher reps to burn fat, not true. This is what nutrition and cardio are for.
Regarding cardio, I define 3 basic types: fat loss, efficiency and metabolic. The first is what I refer to as “steady state or SS” cardio. This is low intensity, keeping your heart rate in the 60-65% range of your max HR. Your body burns fatty acids most effectively here; recovery is improved and is great for those who aren’t conditioned to do the higher intensity forms (yet). However, once you cease SS cardio, the metabolism goes back to baseline. Efficiency cardio is what I like to call the type that endurance athletes focus on as a general rule. This is being able to improve performance in endurance events (such as a 5k road race or triathlon). Certainly this boosts the metabolism and burns calories, but carbohydrates (glycogen) are a main source of energy (verses fatty acids). Finally, metabolic cardio is going to cause your body to raise its metabolism for hours after you have competed it. This is high intensity interval training (HIIT) such as sprints. I recommend 15-20 seconds of maximum effort followed by 45 seconds of recovery. Do these about 10 times, then a 10 min cool down. Twice a week on your non-lifting days is plenty on HIIT as its taxing on the body. If you do cardio on the days you lift (I prefer to do it on non-lifting days), lift first then do cardio to take advantage of more fat loss.
If I can summarize this entire article in one word it would be consistency. Consistency in your exercise and nutrition is the key to success in the quest to be your absolute best. Remember, effort in equals results out, make everyday, every workout and every meal count!
For more information on this or other supplements, nutrition coaching or personal training, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
Nutri-Sport training research: How the Range Of Motion Relates to Muscle Recruitment
April 21, 2011 by Ryan Irwin · Leave a Comment
Form follows function and function follows form. Those words are spoken very often in the world of fitness, and a study recently submitted to the Journal of Strength and Conditioning Research shows just how true that statement is. It is very common for people to alter the form or execution of a certain exercise to fit his or her specific workout goals. One common myth in exercise is that decreasing the range of motion in certain lifts will help isolate certain muscle groups. Although it may be beneficial to modify limb placement or grip for a certain lift, decreasing the range of motion is not advised for proper safety and effectiveness.
A study was conducted to see how decreasing the range of motion in a seated shoulder press effected the deltoid and trapezius muscles. It has been stated in many health magazines that changing the range of motion at the elbow will target more deltoids than trapezius muscles. The study not only found this to be false, but it also showed that overall muscle activation decreased with the smaller range of motion.
The improper form of the exercise negatively impacted the function of the exercise. Decreasing the range of motion not only causes less muscle activation, but it could also lead to loss of flexibility and injury later on in life. Not all the material found in magazines and entertainment literature is as accurate as one may think.
For quality and credible information for your workouts, contact a trainer at Nutri-Sport to make sure you are making healthy progress and reaching your full potential.
Personal training in the Nutri-Sport studio
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
Nutri-Sport
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515-266-2225
www.nutrisportfpt.com
Nutri-Sport supplement tip: Glucomannan for fat loss
March 11, 2010 by Ryan Irwin · 2 Comments
It’s all about digestion! Well, there’s more to losing bodyfat than this, but one key factors is the rate at which your body digests food.
When on a calorie deficit food intake, you want to choose foods that are slow digesting for a few reasons.
- Lower blood sugar (which keeps insulin levels low, promotes fat loss)
- Satiety (feeling full verses hungry helps control appetite and splurges)
- Increase metabolism (by causing the body to “work” more to digest food, increases the calorie “expense” of that food)
To further increase this effect, one of the products we carry in our Ultimate Fat Loss System is Glucamannan. Glucomannan is a supplement that is a water soluble polysaccharide dietary fiber that you simply take 20-30 minutes before a meal and it slows the rate of absorption, which will accomplish the points mentioned above, but also help you feel fuller quicker and help keep you from over-eating.
In the International Journal of Obesity, studies showed a 5.5 lb reduction and decrease in cholesterol in only 8 weeks. What was even more impressive was that this was without a change in their diet or exercise program. Besides the fat-loss and cholesterol lowering benefits of Glucomannan, it can also help with constipation.
Including Glucomannan in your supplement program, along with the rest of our Complete Fat Loss System, plus with one of our customized meal plans and an exercise program from our certified trainers will get/keep you going on the right path to reach your full potential! It’s not about quick fixes, it’s about long term results and a healthy lifestyle!
Glucomannan
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
Nutri-Sport & Full Potential Training tip: disc split squats
March 9, 2010 by Ryan Irwin · 1 Comment
When training, it is important that you not only just do the exercise, but do it in proper form and emphasize the muscles that you want to target. In other words, don’t just lift weights, but “feel” the bodyparts working.
In this video, David demonstrates a great variation in the Nutri-Sport studio to the split squat on the smith machine that helps emphasize the quads and requires more balance and stability, all of which is great for athletes or just those looking for a way to shake up their workout.
Throw this exercise into your leg routine at your next workout to shake things up. For more information on our personal training in the Full Potential Training studio, click here.
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
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
Bodysculpting starts in less than 2 weeks!
July 14, 2009 by Ryan Irwin · 1 Comment
On July 27th, the next 9 week Bodysculpting session begins! If you are looking for a way to shake up your workouts or are in a rut (or know someone who need to start working out), this program is it!
The workouts are 4 days per week (MWFS), focusing on weight training (free weights, cables and machines) for muscle/strength gains and cardio/abs (plyometrics/”boot-camp” style drills/equipment) focusing on increasing the metabolism and burning calories. This workout program is designed in such a way to help people keep/build muscle and lose the bodyfat!!
While people get amazing results, it’s not just a short-term 9-week “transformation” it’s a way to get you in a healthy lifestyle for good! Proper nutrition and lifestyle habits will be a focus and reinforced as well throughout the course. It’s not easy, but it works and is fun! Class size is limited to 8 and starts soon so stop in or call today to get your spot! Times are 5 AM, 6 AM and noon. We also have shower facilities to get you ready and off to work! Cost is $275 for 9 weeks, we only have a few spots open. Come in and inquire today!
In only 4 weeks on the current session:
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!
DJ, before and after Bodysculpting course
