The latissimus dorsi, commonly referred to as “lats” is one of the primary movers of the back muscle group. Additionally, it is one of the main muscles involved in the bench press.
As Mike Beiter explains in the video below, by strengthening the lats you will increase your bench press and other pressing exercises. The lying cable pullovers are a unique and effective way to train this muscle which is has a great carry over affect to the bench press. Not only that, it is a great exercise to isolate the lats which can trigger muscle growth and that coveted “V-taper”.
Throw this in on either your bench press or your back training session for an effective accessory exercise.
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!
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!
During a squat or athletic event, the most difficult portion of a motion is driving out of the bottom portion of the lift or position (commonly called the “hole). The box squat is a great exercise to help develop power here.
There are a lot of different variations and variables in this exercise, the biggest is whether one is using supportive equipment (squat suit) or just a belt. In this video, Mike Beiter demonstrates the way that would best carry over to those squatting without such equipment.
The biggest key is to lower yourself onto the box under control (verses “plopping” down). Also maintain good form, staying upright and engaging the hips.
Try this on your next leg day as an accessory following your normal squat routine.
Creatine is one of the most tried and tested supplements on the market today. It works, period. A new supplement in the industry has an identity crisis and is being mistaken for creatine, which is creatinol-o-phosphate (COP).
While COP is a molecular compound that enhances muscular performance as well, it does it in a different manner. Once absorbed by the muscle cells it prolongs anaerobic glycolysis. What this basically means is that when pH levels normally would cause fatigue and the muscles to stop contracting, COP can help you push through to trigger more muscle and strength gains. By increasing time under tension, you can bust through plateaus in your training.
Creatinol-O-Phosphate
We recommend combining it with your pre-workout formula and consume it 30 minutes or so prior to your training session.
For more information on this or other supplements, visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
For information on supplements, personal training or nutrition coaching, email: ryan@nutrisportFPT.com
Carbohydrates have a bad reputation according to most people these days. While they won’t make your dog bite you, often people totally miss the boat and don’t have carbs when they are absolutely crucial.
As Ryan Irwin explains in the video below, carbohydrates after workouts are critical for glycogen replenishment (which refuels you for your next training session). This not only helps with performance, but also enhances recovery. In addition to carbs, a high-quality protein should be used post workout as well, which is better utilized when combined with a carb.
If one is concerned about fat loss, then cutting down carbs at other times of the day is appropriate, but as is shown when we work with our many clients in meal planning/nutrition coaching, this varies greatly per the individual.
Make sure after your next workout, get a fast absorbing high quality carbohydrate (we recommend 1st Phorm Ignition or Primaforce Carb Slam) and a good protein source (like whey).
For these and other great carbohydrate and other supplement options, come visit either Nutri-Sport location to help get you by in a pinch next time!
For information on personal training or coaching, email: ryan@nutrisportFPT.com
Training your legs is one of the best things you can do. Legs are one of the biggest muscle groups in your body, which by activating this large amount of muscle fibers, you have a substantial effect on your metabolism, fat loss, muscle gain and overall strength. The “zercher squat” not only targets your legs, but it also helps strengthen your “core” and overall body. It is a great exercise for those who are leery of putting a bar on their back to do regular squats or perhaps don’t have a squat rack they can use. This can be done off a bench press as well.
Try this at your next leg workout.
For more information on our personal training, small group classes or our nutrition coaching, contact us at: ryan@nutrisportfpt.com or visit either our Clive or Pleasant Hill locations:
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
“Results speak louder than actions or words,” can we agree on that? This is the slogan on the back of our newest shirt and we think this is right on! Check out the latest design, comes in either black T-shirts or black string tank tops:
Nutri-Sport tshirt logo
Our next 9-week round of Bodysculpting starts up on Monday on August 9th. Check out the new video that goes through what our unique program is all about:
Next Monday, August 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.
New products, breaking news 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
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). Immunity Formula: Not that this is cold/flu season, but boosting your immune system is never a bad idea. Especially if you are putting additional stress on your body (like doing RABRAI or training for a competition). This formula has a blend of different vitamins, minerals and herbal components that help give our body what it needs to stay healthy.
OxyELITE Pro Here is the latest fat loss agent from USP labs. We have received good feedback from our customers who have tried it and USP is a good company. Here is more information if you want to give this product a try on your next leaning out cycle.
Low sugar Trioplex cookies Trioplex has made an incredible line of bars, cookies and brownies. Chef Jay has done it again, this time in creating a low sugar cookie!! The new protein cookie only has 3 grams of sugar in a chocolate chip cookie, but hasn’t sacrificed the taste in the process. With 15 grams of protein, this is a great snack at anytime of the day!
Met-Rx Evolution We’ve discussed before how critical post workout nutrition is. Here is a new product that has everything you want in a post workout formula. By supplying 30 grams of protein, 23 grams of carbs, creatine and amino acids, you get what you need to grow and get stronger without a big whopping dose of carbs to gain bodyfat. If you’re pressed for time, want to get/stay lean but optimize recovery, this is for you! Training tip: Get a few more at the end If you happen to be one of those individuals who train solo (or just want a bit more from your workout) this technique is for you. On your last set of a given exercise, go to failure and when you can’t complete a full repetition, go into the stretched position. From here, do 3-6 partial reps to get a little more stimulus on the muscle before you set the weights down. Contact one of our certified trainers to help you come back quicker from an injury and not lose progress.
Nutrition tip: Insulin/blood sugar control
The primary goal of losing bodyfat is to create a calorie deficit. However, in addition to that is to control your blood sugar and insulin levels. Insulin is your “storage” hormone. By increasing your blood sugar and raising insulin, you get out of fat burning mode at the least, or start storing fat. By eating the proper foods and/or combinations, plus timing and supplementation, you can control your insulin naturally for healthy and consistent fat loss. For more information or a customized meal plan/coaching, contact Ryan, a certified sports nutrition specialist to set up an appointment.
Supplement tip: Check your foundation
Often times individuals get too wrapped up with what’s the newest, latest/greatest or what the other person in the gym is using. However they skip the critical beginning and look at their foundation. Anyone, no matter what their goals are, should have the fundamentals in place. This consists of protein (either fast/slow/timed release depending on goals), multi-vitamin (appropriate to their age/goals) and essential fatty acids (omegas). From there, one can branch off and get specific. Come in and one of our experts can help you design a supplement program that meets your needs and fits your budget.
Recipe: Casein Pudding pops
This is an AMAZING recipe and perfect for summer!! If you like Jell-o pudding pops, you gotta try this!!! Slow digesting too, great for before bed or to curb your appetite (or sweet tooth) during the day.
Take 1 scoop of casein and a 1/2 scoop of whey (we recommend chocolate). Mix in a bowl and add enough water to make a little thinner than pudding (so it’s pourable). Pour the protein into pudding pop molds, add a handle, and freeze overnight. Once they are frozen, simply run under hot water to get them out of molds, and enjoy!!!
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
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!)
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. 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) starts Monday, August 9th**
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, David 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!
Jen: In 8 weeks, she has lost over 14lbs and lost 4 inches in her waist and hips.
Joe: In his first month of nutrition coaching, he has dropped 3.7% bodyfat, which equals a 4lb muscle gain and a 8.2lb fat loss. His waist went down 2.25 inches, while his chest didn’t lose size and he gained in his arms.
Budha: With one-on-one personal training, he has lost over 75lbs in 6 months and totally has changed his lifestyle.
Luke: Training in our studio, Luke is down 22lbs in 4.5 months even with dealing with a knee injury.
Heather: In her first month of nutrition coaching and personal training, she has lost almost 12lbs!
Randy: Since January, Randy has been working with Nutri-Sport with his nutrition and training program. In that time he has gained 16.4lbs, dropped his bodyfat from 11.1% to 9.2%. He has gained almost 1.5″ in his chest and gained 1 5/8 in each thigh (which is his priority).
Jessica: Hired us to help her get ready for her first figure competition. She not only hit an all time best condition, but won her class and the overall in both contests!
Points and dates:
Monday Madness this coming Monday (August 2nd)!! 15% off regular shelf prices!!
August 21st Iowa State Fair Bench press/Deadlift contest
August 28th NANBF/IFPA Bluffs Classic & Pro Masters Cup Bodybuilding/Figure contest
October 16th NANBF Best of the Midwest Physique & Strength Championships
October 23rd NASA Iowa Regional Powerlifting meet
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!
Bring in this coupon & get 20% off your purchase of the Met-Rx Revolution or the Immunity Formula (not valid with other offers/discounts.) Good thru 8/31/10.
Often times, people overlook the benefits and importance of body weight exercises. The ability to move one’s body in a variety of different angles and positions not only is great for sporting activities, but also just for everyday function. In this video, David demonstrates a great variation to pull ups, an exercise that stimulates the back and arms extremely well, but is also difficult for most to do.
If you are interested in learning more ways to shake up your routine or are looking for someone to push you past your current levels, come speak with one of our trainers who can work with you to make sure you are getting the results you desire.
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325 www.nutrisportfpt.com
515-331-2141
The use of pre-workout supplements have grown significantly over the recent years. This is used to define those products that you take 30-45 minute prior to a workout. There are 3 main effects: increased energy, increased blood flow to the muscles and increase in focus.
While many like to take these products just simply for the way they make them feel in the gym, there is research showing that they also improve muscle and strength gains from training.
A new study was just released showing that VO2 max is also enhanced when taking these products. The research also demonstrated once again an increase in lean muscle tissue too besides just helping with endurance. Based on the results, anyone looking for an improvement in their VO2 Max during high intensity cardio would also benefit from a pre-workout supplement.
If you’ve never tried a pre workout supplement, come in to Nutri-Sport and we’ll give you a sample to try to take your workouts and results to the next level!
Vasocharge
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
January has been one of the snowiest winters we’ve had in history, don’t let it deter you from attaining your goals, keep it up in February!!
When it’s cold and snowy, heading to the gym isn’t any easier to do, but when you have goals set and results you want to achieve, you make it happen when others just stay tucked under the covers. This month, let us help you to increase your results and determination to get you where you want to be.
This month, check out the new supplement highlights that will give you an edge on your workouts. Also, a new 9-week round of Bodysculpting starts up on Monday, February 1st. Finally, maybe you are ready to take it to the next level and get a customized meal and workout program.
This Monday, February 1st 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
While we still carry pro hormones, there are alternatives that natural optimize your body’s testosterone production. Activate Extreme ensures that you are producing as much test as possible, plus reducing estrogen and cortisol as well. In addition, it frees up your test by binding with the limiting SHBG hormone, amplifying the results. We recommend stacking the Activate with ZMA and GABA to further enhance the effects. New pre-workout formula: Hemo-Rage by Nutrex Pre-workout formulas are a very common staple in most individuals supplement stack. They all do similar things (boost energy, increase blood flow, improve mental focus/intensity). One of the things however, is that each individual reacts different based on their own make-up. While some products work great for certain people, others it has low effect. One that our beta-testers had good success with is Hemo-Rage by Nutrex. It is intense and if you are looking for an edge on your performance and boost in your growth, this might be one to try next time.
. New post-workout shake: Aftershock Recovery & Repair
What you ingest after workouts is the most important meal of the day (yes, breakfast is second). Getting the proper nutrients kick-starts the recovery from your training. Aftershock has everything you could want post-workout in one convenient serving. This includes lactose-free protein, quality carbohydrates, BCAAs and glutamine, creatine, anti-oxidants and even glucosamine for the joints. This is what we call a “lean mass stimulator” meaning that it won’t cause bodyfat gain, but just help repair the muscle, perfect for those who want to build muscle but keep bodyfat low. Try a sample of the delicious Pina Colada flavor at Monday madness! Training tip: Attack the weak point No matter what you train for (general fitness, sports, etc) when you are performing certain exercises, you might notice that you are better at some than others. Everyone has weak points that limit their performance (the weakest link in a chain breaks first). To get the most from your workouts, you should first recognize the weakness, then put an emphasis on bringing it up. This could be many things (weak lower back, inflexibility, tendonitis, imbalance, etc). Once you discover what is holding you back, prioritize your training to bring the limitation up and blow through your sticking points. Contact one of our certified trainers if you want to have us help you discover these and design a program to accelerate your progress.
Nutrition tip: Take it slow
While overnight results shouldn’t be expected, most individuals still are looking for results to happen quicker than they should. Depending on your bodyweight and current bodyfat percentage, this equals a 1/2 to 1 pound loss per week for women and a 1 to 2 pound loss for men. By taking it slow, it ensures that your metabolism stays high and you don’t lose excess muscle tissue. It is also more healthy and reinforces long term results verses a quick “biggest loser” drop. When we work with our nutrition clients, this is one thing we monitor closely to optimize results. For more information or a customized meal plan/coaching, contact Ryan, a certified sports nutrition specialist to set up an appointment.
Supplement tip: What you use during your workout is critical
A recent study from the Journal of the International Society of Sports Nutrition cited how significant subjects were positively affected when they took in the proper nutrients during training. While most understand the importance of a good post workout shake, often at best, they just drink water during their workouts. By sipping on the correct mix during workouts, recovery and performance can be accelerated, resulting in better progress.
Here is a formula for during your workout: Branch Chain Amino Acids: By sipping on free-form aminos, you are starting tissue repair immediately. Your body can also use these as a direct source of energy if needed as well. We recommend Xtend. Carbs: We’re not talking a lot here, but 20 grams or so will be sufficient to keep glycogen levels up and fuel the fire. We carry dextrose for this and 2 Tbsp is all you need. L-Arginine: This amino acid increases blood flow to the muscles, which deliver more nutrients and oxygen during the workouts. This helps with performance and recovery. Beta-Alanine: BA delays fatigue by reducing lactic acid buildup. If the “burn” is causing you to quit, this will reduce this limiting factor.
Recipe: Convenient Post workout shake
Nothing fancy here, just the key ingredients to recover best from your workouts
Mix all of these ingredients dry into a zip-lock baggie and put in a small tupperware container. After your training and you are done sipping your intra-training drink (see above) take the zip-lock baggie and empty the contents into your shaker right there at the gym. Add water first, then mix it up. This allows you to easily get those nutrients into you asap and start the recovery process immediately.
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
Check out this recent success story and testimonial: Success story
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 a week is offered at noon on Tues/Thurs and 9AM on Sat. Besides killer workouts, good nutritional habits are reinforced with a focus on education and accountability. **Next session starts Monday, February 1st**
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, David 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!
Contest Results
Team Nutri-Sport represents in Des Moines and Oklahoma City
On January 23rd, the second annual Bench Bash push/pull powerlifting meet was held at Fitness World East in Pleasant Hill, put on by Fitness World 24 in Urbandale. Many Team Nutri-Sport athletes competed and hit personal records! Below are some results and highlights:
Maurio Coleman: benched 415 (plus 25lbs lighter than before!)
Stephanie Binney: deadlift of 300, benched 155
Mesha Wagner: bench of 110
Vickie Williams: bench of 95
Jim Einerson: 305 bench, 440 deadlift
Tim Quick: 395 bench (best overall raw bench)
NASA Powerlifting Nationals was held in Oklahoma City. Team Nutri-Sport did well, finishing 2nd out of 3 teams without a full line up! Below are the results:
Dan Connett: Squat 540, bench 358, deadlift 575 (all unequipped or “raw”)
Joe Symonds: Squat 331, bench 270, deadlift 419
Ryan Irwin: Squat 408, bench 298, deadlift 490 (set American Bench record at 148 and was named overall Powersports Champion)
Dave Ridlen: Bench 507 (new American record at 275)
Bring in this coupon and get 20% off your purchase of any intra-workout supplement (Xtend, L-Arginine, Beta-Alanine) during the month of February. (not valid with other offers/discounts.) Good thru 2/28/10.
