Nutri-Sport Training Tip: HIIT cardio

March 14, 2012 by · Leave a Comment 

Cardio is something that most people know is important.  However, there are many different forms and purposes of cardio.  HIIT is a type of cardiovascular activity that we are going to cover today for the benefits of ultimate fat loss.

High Intensity Interval Training (HIIT for short) has been shown in many research studies to be an effective way to not only reduce bodyfat but also increase muscle.  As Mike Beiter explains in the video below, by doing short bursts of effort, one can maximize their fat loss and also improve their power, hormones and stamina.

Key points is that this should not be done too frequently throughout the week as your body needs to recover properly. Also, those doing a very low carb (keto) diet would likely break more muscle down in this sort of training and usually miss out of the benefits of HIIT.

Next time you want to kick up your fat loss and performance up a notch, begin incorporating this in your cardio routine.

 

For more information on this or other supplements, nutrition coaching or personal training, email mike@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!

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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 Nutrition Tip: Foundational supplements

March 1, 2012 by · Leave a Comment 

When clients and customers ask us what supplements they should be taking, we always start with the foundation.  As Ryan Irwin explains in the video below, these include a multivitamin, fish oil and a good protein.

No matter what people’s goals are, these three supplements are often filling gaps of most individual’s intake and part of staying healthy and optimizing performance.


Certainly based on specific goals there are other products that can be added to this stack, but the foundation is the place to start.

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

Supplement review: Raspberry ketones for fat loss

February 9, 2012 by · Leave a Comment 

The latest buzz in the fat loss world is raspberry ketones, many due to Dr. Oz’s mention of it on his show (world take note, if you have a product, get his endorsement and you’re set!)

Raspberry ketones are not new.  In 2005 there was a study done showing that they reduce the amount of fat that is absorbed by the body and also demonstrated an increase in lipolysis (fat burning).

While these are both great effects, raspberry ketones can be even more effective by combining them with other proven fat loss aids such as green tea, caffeine for example.

Of course, no dietary supplement is effective without a proper exercise and nutrition program in place.  If you need assistance getting this going, we can help with either personal training and/or meal planning and nutrition coaching.

To emphasize, there are no quick fixes, but with proper workouts, the right nutrition and smart supplementation (which might include raspberry ketones for you), you can look and feel your absolute best!

Visit either Nutri-Sport location to pick up raspberry ketones and other fat loss or muscle gain supplements, where you want to go for results and not a sales pitch!

For information on personal training or coaching, email: ryan@nutrisportFPT.com

“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

Results from IFPA Pro International

September 28, 2011 by · Leave a Comment 

Last weekend was the climax of 18 weeks of dieting and year round training as I hit the stage for the IFPA Pro International in Kansas City.  I knew going in that this would be one of the toughest contests I have been in and it didn’t disappoint.

There were 12 of us in the lightweight men class from all over the US and Canada.  I weighed in at 151.5, which was 10lbs heavier than my last contest (July ’10) but I was still one of the lightest onstage.  I was very pleased with this increase in mass (mainly in legs/back) which I attribute to my powerlifting training.  However, my conditioning wasn’t as razor sharp as it needs to be to place at this level.  There were a couple factors that attributed to this, which I recognize and will improve for next time (color being one of them).

I am now reverse dieting, slowing bringing my nutrient intake up to allow for my metabolism to increase without gaining a bunch of bodyfat.  This actually requires more discipline than the regular diet in my opinion as the contest it will affect is a year away.  However, champions are made in the off season (in fact one would say there is no “off season”).

A big thank you to my amazing wife, Mandee who I could do none of this without her love and support.  Also to my training partners, Cody Nour and Mike Beiter, who push me past my limits and was there through all the workouts.  Cindy McGuire at Hands On Sports Massage and Dr. Tyler Molstre at True Life Chiropractic, which both helped my recovery tremendously and kept me injury free.  Finally, Scivation for all their support and supplementation on my journey.

My next goal is back to powerlifting.  I am again going to be competing at the Raw Challenge at the Arnold Sport Festival in March of 2012, and will be doing the USAPL meet in Freemont, NE as a warm up in December.  By staying strong through my contest prep, I am looking to smash my previous personal records (PRs) this year.  You can follow my training blog here.

Below are some pictures of prejudging and finals, along with my posing routine.

Side intercostal

Front double bicep

Rear double bicep

Side chest

For questions on training, precontest coaching or meal planning, email ryan at: ryan@nutrisportfpt.com
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141

Nutri-Sport East
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515.266.2225
(soon to be at 1003 8th St SW, STE K in Altoona)

Monthly newsletter

July 7, 2011 by · Leave a Comment 

Subject: New monthly group training program starting in July!


Nutri-Sport
The Nutri-Sport Full Potential Journal
“Because you want results and not a sales pitch”
IN THIS ISSUE
Supplement/workout/nutrition tips
Training programs
Client results
QUICK LINKS
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Issue: #5 June/2011
Full Potential Training logo

Whats new???

New format for our small group training


We have been holding our Bodyscultping sessions for many years now and have had countless clients utilize our program to get some amazing results!  In fact, we boast about an 85% retention rate.  Most of our clients use this as their exclusive training protocol.  Being that it really is more like personal training than group training, we have switched the sessions into a monthly format (beginning this month).  For $150, you get 4 sessions per week at either 5 or 6 AM, noon or 7 PM.  As always, we strive to help you make the most of your training both in and outside of the studio by monitoring your nutrition and watching your progress.  Groups are at most 10 clients per session so you don’t get lost in a crowd.  If you want in, let us know!

Monday Madness is Mon, July 11th,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.

Getting ready for RAGBRAI or another endurance event?

At Nutri-Sport we support all sporting activities and are your headquarters for all your endurance sport supplies.  This includes Cytomax, gels/blocks/beans for during your training, Accelerade for recovery, plus a large variety of supplements that can help you reach your full potential during your training.  Don’t forget some good bars that will travel well during those long sessions!

Soccer skills training

Whether a beginner, advanced or goalie, we offer Soccer skill training sessions to help your student athlete reach their full potential!  Our programs exist for the purpose of developing every player to his or her fullest individual ability.  For more information visit our website and help make your game better!

Protein prices are unfortunately on the rise. : On July 5th, many of the top supplement companies (Optimum, BSN, IDS, Cytosport) have increased their protein prices.  We have done our best to keep prices as low as possible but wanted to give our customers a heads up.  Currently the best bang for the buck is the Scivation whey (which you can purchase in 2, 5 or 10lb sizes). We have purchased a large amount of some of the items going up (Optimum casein, Aftershock, Cytosport to name a few) so stock up this Monday!

 

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!

 

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)

 

Supplement/training/nutrition tips
New sports nutrition products

Carb Slam from Primaforce:

Most know the importance of protein in their diet but carbs are essential as well.  While it is easy to get them into our diet (carbs) having an efficient source to properly restore muscle glycogen post workout is critical. Carb Slam is exactly this, an unflavored waxy maize that can easily be added to your protein post workout that doesn’t effect the taste or texture.  Carb Slam can also be used pre-workout for some extra fuel for your fire if your tank is low!

Green Magnitude creatine from Controlled Labs:
Creatine is one of the most tried and true supplements on the market and Betaine anhydrous is another supplement that has been researched and shown to increase muscle strength.  This product contains both of them and is a great product to try if a main goal is increasing strength and/or muscle size.

Want more tips?  Subscribe to our blog to get supplement, training and nutrition tips:

Blog entry:  Supplement research: Forskolin

Blog entry: New monthly group training “Bodysculpting” format

Blog entry: Supplement research: GPLC

..

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
Before and after Bodysculpting results
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.

In just the first 4 weeks, Brenda lost 6.5″, reduced bodyfat by 2.2%, and dropped 8.5lbs.

In 4 weeks, Lance has gained 4″ on arms/legs/chest while losing 1.5″ around waist.

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 month.  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 $150 per month which includes 4 workouts per week.  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 monthly session starts in July!!

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.

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: Continuing to advance, she has lost 17″ and dropped 27 1/2lbs!  Bodyfat has gone down almost 8% and is working towards her second 1/2 marathon.

Chris:  Has been doing one-on-one training sessions and following our nutrition programing.  Since switching from leaning out and going to lean bulk mode he has gained 7lbs of muscle while keeping his bodyfat the same in 6 weeks.

Ruth: In her first month of nutrition/workout coaching she has lost a total of almost 4″ in her hips and waist and has dropped 6lbs.  Most importantly she has gotten into the good habits of exercising regularly and eating right.

Molly: In her first month back at training, she has lost 4% bodyfat, lost over 8lbs and has a renewed energy.

Diane: As she prepares for her first Figure competition, in her first month of coaching she lost 4% bodyfat, 2″ in waist/hips and gained muscle in the process.

 

Questions and answers
New segment: Q & A!!

In this section, we will answer your questions.  If you have one you would like featured here, please send an email to: ryan@nutrisportfpt.com.

 

Q. Do I take carbs after workouts even if it’s in the evening?

 

A. Absolutely.  If you look at your nutrition intake, two of your largest meals should be before and after your workout (so shame-shame if you don’t eat anything in the AM before you hit the weights).   Your body needs to restore glycogen and recover after an intense workout no matter what time of day it is.

 

 

Points and dates:

July 9th, Grand Nationals Powerlifting meet, Des Moines, IA

Sept 17th, NANBF/IFPA Pro/Am Physique contest, Kansas City, MO.

Oct 22nd, NANBF Best of the Midwest Championships, Cedar Rapids, IA.

Sincerely,


Nutri-Sport&
Full Potential Training

Check out our website (www.nutrisportFPT.com) and look at the recent posts for videos, supplement and training tips!

Link up to us at:

Find us on Facebook

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View our videos on YouTube

Visit our blog

 

Personal training sessions
Summer special!  Purchase 4 personal training sessions for $120!

 

Offer Expires: 8/1/11

This email was sent to ryan@nutrisportia.com by ryan@nutrisportfpt.com |

Nutri-Sport | 9992 Swanson Blvd | Clive | IA | 50325

Supplement research: Forskolin for fat loss

July 7, 2011 by · Leave a Comment 

Looking for a new way to lose fat without getting jacked up on stimulants? Then Forskolin 50 by Primaforce is a great option to help burn stubborn bodyfat. Forskolin is a natural herb that is derived from the plant, Coleus forskohli.

Forskolin has been shown to decrease body fat by stimulating the enzyme adenylate cyclase, which results in increased cyclic adenosine monophosphate (cAMP) in cells. This increased cAMP in your cells results in broad range of physiological and biochemical effects including, prevents platelet aggregation, broncho-dilation, anti-glaucoma, reduces blood pressure, and reduces inflamation.

According to the article found at Vitamin Research Products, scientists at the Penn State University College of Medicine have found that many obese people have lower than normal cAMP production in their cells. Along with that a recent small study seemed to confirm this finding. In this study six overweight women took forskolin twice daily for eight weeks. At the end of those eight weeks, participants lost an average of ten pounds, and reduced their percentage body fat by almost 8%. Based on both of these findings indicate that forskolin may be a safe, effective adjunct to losing weight and maintaining a normal body composition especially for those with impaired cAMP production.

For more information on this product or other fat loss supplements, swing into either Nutri-Sport locations and one of our nutrition specialists will be happy to help you reach your full potential!

Forskolin

Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141

Nutri-Sport East
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515.266.2225

 

New monthly Bodysculpting small group training program

June 28, 2011 by · Leave a Comment 

As hundreds of clients have experienced, we have been offering Bodysculpting workouts at Nutri-Sport for a few years now.  We are extremely excited to start open this small group training option up to even more individuals!

Our program is more like small group personal training than any other type of group fitness class out there so we have set it up as such.  The sessions are now divided into months (verses weeks) and you can sign up month to month.  We also have various time slots, 5AM, 6AM and noon on Mon/Wed/Fri and 7 PM on Tues/Thurs.  Saturday is 7AM or 8AM.  You can attend 4 of these sessions based on your schedule (and it is okay to make up at a different than normal time slot).

Bodysculpting is unlike any of the other “fitness challenges” out there.  It really is more like personal training rather than group fitness.  As the video below shows, it is small groups (no more than 10 people) and our trainers (who have college degrees in health plus certifications) lead the workouts.  The training sessions are always different, focusing on all aspects of fitness to make it fun, challenging, but most important, effective on helping you look and feel your absolute best!

We want this to be a lifestyle change so one of the areas of focus are nutrition as well.  At the beginning of the program, we educate participants what, when and why they should be eating.  Throughout the month, we monitor their nutrition and make sure results are being achieved.

Contact us today to get into the upcoming month’s session before all the spots are filled!

Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141

Nutri-Sport East
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515.266.2225

Supplement research: GPLC

June 24, 2011 by · Leave a Comment 

When you train, it is blood flow that is the carrier of nutrients to the muscles for performance.  This is also the case after your session and the focus switches to recovery.  Optimizing blood flow is a desired outcome to enhance both aspects.  A supplement that you can add to your stack that does this and more is GPLC.

GPLC is short for Glycine Propionyl-L-Carnitine (also known as GlycoCarn USP).  Research published in the JISSN has shown that this oral Carnitine (an amino acid) increases the amount of Nitric Oxide production, which in turn increases blood flow to the muscles (see study here).  Studies used 4.5 grams and levels peaked at 90 min.  Most pre-workout formulas contain some GPLC but often not the fully effecitive dose.  Thus supplmenting with additional GPLC is effective by combing with your pre workout formula pre workout.  Be warned that it is a very tart taste and at best your pre workout will cover the flavor.

In addition to helping optimize your training, the GPLC increases the amount of fatty acids that can be transported and burned during exercise, thereby increasing fat utilization and bodyfat loss.

GPLC is also a great anti-oxidant so the benefits of post workout recovery is further enhanced with this factor.  If you are looking to take your workouts up a level and want your pre-workout to reach it’s full potential, add some GPLC before your next training session.

Primaforce GPLC

 

 

 

 

 

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 research: HIIT cardio and Beta Alanine supplementation

March 17, 2011 by · Leave a Comment 

In the never ending battle to lose body fat and increase muscle, studies are constantly being conducted to see what the most efficient ways to exercise are. Gone are the days where people had to spend hours on a treadmill to melt away the fat. One method of exercise growing in popularity is High Intensity Interval Training, or HIIT.

HIIT appeals to many people because it not only breaks the monotony of slow-paced cardio, but also because it takes a lot less time than steady-state cardio. The idea is to break your cardio session up into intervals of low intensity and high intensity exercise. This will continuously spike and lower your heart rate, tapping into different energy and fat-burning pathways. The benefits of HIIT training were seen in a study published in the Journal of Strength and Conditioning Research that was originally designed to test the effects of Beta-Alanine on endurance training. The study showed that no matter which group the test subjects were in (Beta-alanine, placebo, or controlled), every test subject gained lean mass and lost fat mass as a result of the interval training used in the study. Beta Alanine has been show to increase work capacity by reducing blood-lactate accumulation (that muscle burn we all know well) that in the long-run will increase training volume and greater gain.  The study also suggested that HIIT may be an effective and time-efficient training method for increasing oxygen uptake.  See the abstract here.

HIIT is a form of training that we include in many of our clients’ personal programs. If you are looking for a new form of training, or want to make the most of your valuable gym time, contact us for training and program details today!

Beta Alanine available at Nutri-Sport in powder or capsules

Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141

Nutri-Sport
4400 East University, Suite B (in the Fitness World East building)
Pleasant Hill, IA 50327
515-266-2225

www.nutrisportfpt.com

Bodysculpting results, what it’s all about!

December 9, 2010 by · Leave a Comment 

Any chance we get to brag up our clients we absolutely do!

We have mentioned Dee before but she has continued to progress.  Since beginning our Bodysculpting program in March she has lost 78 pounds and reduced her bodyfat from 32.7% to 13.8%.  Dee has also lost 27.75 inches around her hips and waist, reduced her thighs by 11 inches total.

In addition to making physical changes, her diet is improved considerably and we are working with her to continue to increase her metabolism and monitoring her intake with food logs.

Dee works out like a machine and is full of energy!  We’ll stop rambling and let the pictures speak for themselves.  If you or someone you know is interested in making positive life changes, please send them our way!  Bodysculpting starts every 9 weeks.

Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515.331.2141
www.nutrisportfpt.com

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