Workout/nutrition tips

New sports nutrition products Solution 5 Getting in 5-6 meals a day is critical for muscle mass growth/retention and to keep your metabolism running high.  This can be a challenge in today’s hectic lifestyle schedule.  Meal replacements are handy shakes that you can down in between breakfast/lunch or lunch/dinner to make sure your body has everything it needs.  The new Solution 5 by Scivation is just such a product!  This MRP has a timed release protein that will stick with you, good fats and fiber to keep you satisfied, plus all the other elements your body needs to function at it’s peak!  Give it a try as a convenient way to hit your goals! Oh Yeah 8oz Ready-to-Drink The company that hit the market with their increditable Oh Yeah bars has done the same for drinks now too!!  The Oh Yeah RTDs are a slow digesting protein with good fats and taste absolutely amazing!!  They are comparable to Muscle Milk, only are lower in sugar and calories, plus we think taste even better!  Now we not only carry them in the large 14oz size, but also in the 8oz size, which is great for smaller frames.  We sell them individually or by the case and they come in: vanilla, chocolate, cookies & cream, banana and strawberry.  Try a sample at Monday Madness! . New bar: Linney Mac Again, this month convenience is the focus, we have a new bar in that is fantastic!!  Linney Mac bars are a different type of protein bar.  The best way to describe these are almost like a rice crispy bar, with chocolate smothered over the top.  Of course, these are high in protein and will keep you nourished much better than a regular treat would!!  They come in large and small sizes depending on your frame and appetite.  Give them a shot, or try a sample at Monday Madness! Tren and other prohormones First, we do carry Tren and other prohormones, but we do NOT push them or sell them lightly.  These are strong and should be used with caution only by those who are at the appropriate level of training, age and conditioning.  The government is cracking down on these substances and many have been discontinued by the manufacturer.  If you are interested in these and would like unbiased information, please come in and see Ryan. Training tip: Heavy/light As Ryan was training for the USA, he continued to progress in strength, which was a key in keeping his muscle mass while losing bodyfat.  One of the principals he used was combining a blend of heavy and light exercises.  Compound exercises are those involving two limbs (such as bench press, squats, deadlifts, rows, shoulder press).  When performing these lifts, shoot for a heavier weight that stimulates strength and muscle growth, which would be in the 5-8 rep range.  After starting out your workout with one of these basic exercises, finish the rest with more isolation exercises (such as DB flys, walking lunges, 1 arm rows, lateral raises) in the 8-12 rep range to stimulate growth.  By doing both ranges, you will not only continue to progress in strength, but also in muscle tone.  For more tips or a training program, come in and see one of our certified trainers. Nutrition tip: Fiber is your friend This is something that we believe everyone knows but it sometimes help to be reminded.  Fiber is something that you want in abundance in your diet for many reasons.  It’s good for your health (especially for cholesterol and digestion) but it’s also good for your physique.  By keeping your fiber content high, it slows down absorption and digestion of foods.  This does two things.  First, it keeps your blood sugar/insulin levels low, which is what you want to optimize fat loss.  Second, by slowing digestion, you stay full longer, which allows you to stay satisfied in between meals which will be a great help in a calorie deficit diet.  An easy way to do this is by adding psyllium husk powder to your foods and/or shakes.  Of course, eating “brown” carbs or veggies in your meals is essential too.  For more tips or a customized nutrition plan, come in and talk to Ryan. Supplement tip: Fight “Flu” season While you know to eat healthy, wash your hands and to cover you mouth, another way to stay healthy is through proper supplementation.  We recommend to stay healthy and keep your immune system in top shape the following: Multi-vitamin, vitamin C (500 mg), vitamin E (400 IU), Omega 3/6/9, and alpha lipoic acid.  These are all high in anti-oxidants and ensure your body is cranking at 100%! Recipe: Protein Pumpkin Pie This has been a favorite each year so we thought we would repost it.  This makes 2 pies 8 oz fat free cream cheese, 2 Tbsp skim milk, tub of fat free cool whip, 2 low fat graham cracker crusts, 2 cups skim milk, 1 can pumpkin, 2 pkg jello fat/sugar free vanilla instant pudding, 2 scoops protein powder (we suggest quad pro or UMP), 1/4 tsp cinnamon, 1/8 tsp ginger Mix cream cheese & 2 Tbsp milk in large bowl w/wire whisk until smooth.  Stir in whipped topping, then spread on bottom of crusts.  Pour 1 cup milk into bowl, add pumpkin, pudding mix, protein powder & spices, mix well.  Spread this over cream cheese layer.  Refrigerate 4 hours or until set, garnish with whipped topping, You can either share the second pie with a friend or cut recipe in half.  Want more tips?  Subscribe to our blog to get supplement, training and nutrition tips: Blog entry: Results from Ryan’s competition at the NANBF Natural USA Blog entry: Training principal on core work w/video Blog entry: Supplement research on Beta Alanine and improved performance .. 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!!