March 5, 2010 by Ryan Irwin · Leave a Comment
Without question, the most popular supplement category (especially as warmer weather approaches) is the fat loss aides. There are a large amount of different types of products that this includes (thermogenics, lipotropics, appetite suppressants, metabolism boosters, etc). Then there are products that have stimulants and those that don’t. In other words, there’s a lot to choose from.
Conjugated Linoleic Acid (CLA) is a popular fat loss aid with good reason. CLA is a naturally occurring free fatty acid found in meat and dairy products. Research has shown that CLA not only helps reduce bodyfat, increase lean muscle and is simply overall good for healthy cells in the body. This supplement also is anti-catabolic (minimizes breakdown of the body) and enhances the immune system. Here is a resent study done that was published regarding the improvement in strength and body composition (see research here).
One of the other reasons we like CLA is that because it is non-stimulant based, it is one that individuals can continue use for a longer period of time, plus take in the evening to help assist with fat loss without having trouble getting to sleep. It is because of this that we recommend it in our first phase of our Ripped Stack.
Conjugated Linoleic Acid for fat loss/muscle gain
For more information on this product or other fat loss aides and sports nutrition products visit us and we will be happy to show you effective products and our nutrition planning/coaching that work to help achieve your full potential!
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
February 24, 2010 by Ryan Irwin · 2 Comments
The Nutri-Sport Full Potential Journal
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What a winter we have had!! Even though the weather has been ick, our customers and clients have continued to push forward with their fitness goals!
We are transitioning to spring, hopefully very soon, which thankfully shorts and T-shirt weather is just around the corner! This month are some supplement, workout and nutrition tips that will help continue your progress.
Our next 9-week round of Bodysculpting starts up on Tuesday, March 2nd at noon. This is a newer time slot/workout that is on Tues/Thurs and Sat. During the week, time is noon and Saturday is 7, 8 or 9.
This Monday, March 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.
Also, check out our new apparel options! We got beanies in, string tanks and T-shirts too!
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
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New sports nutrition products
New meal replacement: Solution 5 vanilla
Meal replacements are just what they sound like, convenient replacements to a whole food meal. Using these are a great way to make sure you are getting the nutrients you need in a quick shake. Solution 5 is the ideal blend of protein, high fiber carbs, good quality fats and phytonutrients, giving your body ultimate nourishment, plus helping assist with fat loss and muscle gain. Delicious and curbs your appetite!
New natural whey isolate: American Whey
There’s no question that whey protein is one of the foundational supplements of any exercise enthusiasts stack. However, there are many different types of whey. One of the differentiating factors is the flavoring. Some prefer to stay away from artificial sweetners. If you fall into this category, then this is the protein for you! Not only does it mix and taste incredible, but American Whey is an isolate, meaning it is one of the purest forms available! Comes in vanilla, chocolate and Ryan’s favorite, banana (try it in your cereal!)
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New protein bar: Kind bars
Speaking of natural, protein bars fall into the same scenario as powders do with sweetners. We have brought in a new bar that not only has no artificial sweetners, but is also gluten free! This all natural bar is a nice snack size to tide you over, or grab two for a meal replacement!
Training tip: Don’t quit, deload
Often we hear customers say “I’m taking a week off” for a variety of reasons. While hopefully their intention is good to allow for recovery, there is a better way to accomplish this. Progressing your training intensity is important and instead of risking falling off the wagon, or to halt progress, back off your training level by 50% for a week. Studies show muscle can atrophy (breakdown) in as little as 4 days, so by getting the blood in the muscles, keep your metabolism cranking and promote healing, just back it off and keep going to the gym. We recommend some form of deload very 4-6 weeks. 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: Eating purposefully
Often when people are struggling with their food intake, we find that they commonly say “they just grab whatever is around”. This is a bad approach as you likely aren’t getting the nutrients your body needs or too many of others. Eating purposefully means to plan your meals out and know what you are going to eat. It’s not saying you can’t enjoy a variety or taste, but rather eat with the purpose to get the protein, carbs and fats your body needs. For more information or a customized meal plan/coaching, contact Ryan, a certified sports nutrition specialist to set up an appointment.
Supplement tip: Stay healthy with antioxidants
While performance is a main driver in supplement programs, let’s not ignore just basic health. Antioxidants can be thought of as your “scrubbing bubbles” for your body. When you do everyday activities, a by-product of these are free radicals, which basically cause cellular damage. Antioxidants attach themselves to these and neutralize them. After workouts is a key time for this, plus during the day (breakfast and dinner). Common antioxidants include:
Alpha Lipoic Acid
Vitamin C
Vitamin E
Acai berry
Recipe: Quinoa, your new favorite side dish
Quinoa is a grain, a staple for the Incas, that is unique in that it is a complete protein. The taste/texture is similar to brown rice and it is very versatile. Here is one of our favorites:
Ingredients: 1 cup quinoa, 1 cup brown rice, 1/4 cup MCT or olive oil, sodium free bullion, 4 cups hot water, 2 cups mixed veggies, serves 6-8.
Rinse Quinoa, then saute in a skillet w/oil till golden brown. Next, add brown rice, bullion and water, bring to a boil and then let simmer till all water is absorbed (about 45 min). As it gets close to being done, stir in veggies, cook for another 5-10 minutes. Serve as a side dish with about anything! Pick up your quinoa today at Nutri-Sport and give it a try!
Want more tips? Subscribe to our blog to get supplement, training and nutrition tips:
Blog entry: Study on caffeine and workout enhancement
Blog entry: New workout class announced
Blog entry: Supplement research: preworkout supplements to enhance cardio
Blog entry: Creatine helps enhance interval workouts
..
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!
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Full Potential Training corner
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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 (T/R/S) starts Tuesday, March 2nd**
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!
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Client Results
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Here are some of our recent clients we would like to brag up!
Budha: First six weeks of training, lost 35lbs and over 7 inches.
Scott: At 15 years of age, gained 4lbs of muscle in first month, 40% increase in strength
Donny: In first month of nutrition programming, already has “pants falling off”!
Moriah: Since July has gained 8.2lbs of lean muscle and has dropped her bodyfat by 2% in the process.
Isaac: Since beginning nutrition/training program in November, has gained 17lbs of lean muscle NATURALLY! No prohormones, just sound nutrition, supplements and training!
Karen: In 3 months of one-on-one training, has dropped 4.5% bodyfat, lost 8 total inches, including 2.5 inches on waist.
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Nutri-Sport&
Full Potential Training
Check out our website (www.nutrisportFPT.com) and look at the recent posts for videos, supplement and training tips!
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Bring in this coupon and get 20% off your purchase of any meal replacement powder, including the new Solution 5 or the new American Whey during the month of March. (not valid with other offers/discounts.) Good thru 3/31/10.
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Nutri-Sport | 9992 Swanson Blvd | Clive | IA | 50325
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February 3, 2010 by Ryan Irwin · Leave a Comment
One of the most common supplements used today (whether people realize it or not) is caffeine. Ask many and their day doesn’t really begin before they get their cup of joe! While a cup of coffee certainly contains caffeine and helps get you going in the morning, the benefits of caffeine lie much deeper.
First, in a recent review of research, caffeine can enhance your endurance in bouts of exercise and training. This includes both aerobic (endurance) or anaerobic (power). In fact, time trial tests have repeatedly shown to be beneficial in maximal effort endurance testing. Additionally, those sports that have intervals of high intensity effort (such as rugby, weight training or soccer) show benefit for caffeine supplementation as well.
The evidence is there for the benefits, but how much and when to take it? As published in the Journal of International Sports Nutrition, it shows studies that supports supplementing with caffeine in an anhydrous state (supplement) verses coffee is more ergogenic (performance enhancing). The amount that has been used in studies is 6.6mg-13.2/kg of bodyweight, which for a 14olb female is between 175-250mg and for a 200lb male, around 275-350 mg.
Caffeine is a diuretic and making sure one is properly hydrated is essential, especially during physical activity. Additionally, caffeine peaks in the body around 2 hours after ingestion, so taking it too late in the day could cause some individuals to have trouble sleeping at night.
If you are looking for an edge in your performance/training or enhancement to your workouts, then adding some caffeine might be the way to go! You can get it in either isolated supplemental form or as a combination of other ergogenic aids in a pre-workout formula. Let us show you the options to help you reach your full potential!
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
January 30, 2010 by Ryan Irwin · Leave a Comment
In yet another study, creatine once again shows it’s value and effectiveness for individuals. Interval training is a very effective way to not only improve one’s cardiovascular health, but also one’s body composition. By doing 100% effort exercise for a short duration, then backing down the intensity for recovery and repeating these intervals, you can accomplish both of these goals in a short amount of time.
Creatine has had countless research studies done and it continues to impress and prove that it should be a staple in any athletes supplement stack or just those who are looking to get the most out of their workouts. In this study, published in the Journal of the International Society of Sports Nutrition, scientists determined if creatine supplementation would enhance the high intensity interval training (HIIT). The results were positive and a significant finding showed that creatine supplementation spared muscle glycogen during such exercise. This will allow for longer bouts of exercise, quicker recovery time and better performance.
Bottom line, whether you are a lifter, endurance athlete, or a cross trainer, creatine is a solid supplement to include in your arsenal. Let us put together a complimenting supplement program to get the most out of your training and help you reach your full potential.
Bio Cell, advanced creatine formula
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
January 28, 2010 by Ryan Irwin · 2 Comments
The Nutri-Sport Full Potential Journal
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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
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| Workout/nutrition tips
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New sports nutrition products
Natural testosterone booster stack
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.
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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
Ingredients: 1-2 scoops Karbolyn, 1-2 scoops whey protein, 1 scoop Xtend, Creatine, beta alanine.
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:
Blog entry: New study released on optimal nutrition during training
Blog entry: New workout class announced
Blog entry: National powerlifting meet results
..
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!
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Full Potential Training corner
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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!
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Contest Results
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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)
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Nutri-Sport&
Full Potential Training
Check out our website (www.nutrisportFPT.com) and look at the recent posts for videos, supplement and training tips!
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|
|
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.
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Nutri-Sport | 9992 Swanson Blvd | Clive | IA | 50325
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January 4, 2010 by Ryan Irwin · Leave a Comment
The Nutri-Sport Full Potential Journal
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It’s hard to believe that we’re starting a new year already!
It seems that 2009 just was starting. This is the time to set new goals, put a plan in place, then execute on them! What are your goals for this year? Maybe it’s gain 5lbs of muscle, maybe it’s lose 15lbs of bodyfat, maybe it’s drop your bodyfat percentage down 5%. Whatever it is, write it down, put it somewhere you can see it and let’s work towards it! We have our goals set here, let us be a resource to help (training, nutrition or supplements) you achieve yours!
Read below on the update on the pro-hormone ban going into effect on 1/4. If you are interested in getting a jump start on your training, we can help take that up a notch. Whether it’s fat loss, muscle or strength gain, we can help. Also, if your meals/nutrition is where you need the most help, Ryan is a certified sports nutrition specialist and can help you create a plan that works for you!
This Monday, January 4th 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
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| Workout/nutrition tips
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New sports nutrition products
Tren is going off the market on January 4th
The DEA is going to be taking this pro-hormone off the market on 1/4/10. We have always been very careful on who we sell this to and make sure they take them correctly and are fully educated, unfortunately, that is not the case industry wide. We only have a small handful of it left, then it will be gone for good. There are many other natural and safe ways to elevate and optimize one’s testosterone and hormone levels, let us show you the other options as well if this is something you are interested in.
L-Arginine pure bulk powder
We have always carried the capsulated L-Arginine but now have the same thing in bulk powder form. Arginine is an amino acid and helps boost nitric oxide levels, which in turn increases circulation. It has also been shown to increase the immune system and GH levels. Adding 2-5 grams to your beverage you sip on during your workout (we recommend Xtend) is a great way to boost recovery/performance. Having it before bed (Ryan mixes it with his casein) is a great way to optimize recovery/growth while sleeping.
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New pre-workout protein 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!
Training tip: Uni-lateral work
One of the things that we incorporate in both our personal training clients and our Bodysculpting workouts is uni-lateral training. This is a term used to describe doing one limb at a time. Often people favor one of their legs or arms for certain activities. By working them independently, it forces your body to even things out. For example, a leg workout might include squats and leg press, but then also walking lunges or step ups. Try to incorporate at least 1 uni-lateral exercise into your workout. Contact one of our certified trainers if you want to find other ways to shake up your routine and shock your body.
Nutrition tip: Meal spacing for fat loss/muscle gainMost people have come to accept that it is better to eat small more frequent meals verses 2-3 large meals per day. There are many health benefits to doing this, namely fat loss. However, some people take this to extreme and eat too often. When eating a meal, your body responds in digestion and nutrient absorption to rebuild tissue and fuel activity. In between meals, blood sugar and insulin levels lower, which is important for fat loss especially. If one eats too frequently, the insulin levels never drop and the body never really taps into fat stores. If you are in a calorie surplus and wanting to add muscle, the same holds true. Your body responds better and will utilize nutrients to rebuild muscle tissue if it recognizes these individual meals verses constant feedings. Studies show it is best to allow 3-4 hours in between meals (except pre/post training shakes/meals). For more information or a customized meal plan/coaching, contact Ryan, a certified sports nutrition specialist to set up an appointment.
Supplement tip: Ultimate Fat loss stack
It’s no secret that many goals this time of year include losing some bodyfat. Here is the fat loss stack that we recommend (and Ryan used when he won his bodybuilding pro card)
CLA Extreme: Helps both reduce bodyfat while retaining muscle tissue
Bio Heat: Fat loss agent to boost metabolism, mild appetite suppression and bodyfat utilization
Nitro Burn PM: Before bed to utilize fatty acids while sleeping and improve rest/reduce cortisol
Bio Burn: L-Carnitine based non stimulate to help optimize fat loss during cardio.
Recipe: Banana bread
Banana bread is a great way to use up those older bananas and here is a recipe that makes it more healthy.
Ingredients: 2-3 ripe bananas, 1/2 cup MCT oil, 1 1/4 cup wheat flour, 12 packets Naturally Sweet, 1/4 cup chopped almonds, 1/2 tsp salt substitute, 1 tsp baking soda, 3 egg whites
Mix MCT oil, sweetener together, then mix in remaining ingredients. Fold in chopped almonds. Cook at 350 degrees for 50 minutes.
Want more tips? Subscribe to our blog to get supplement, training and nutrition tips:
Blog entry: Double barbell rows for back
Blog entry: Client testimonial
Blog entry: Bodysculpting testimonial
..
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!
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Full Potential Training corner
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Personal Training/Nutrition/Coaching Clients
Check 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 so they fill fast. If you want to get in on the action, stop by soon to get your spot. Cost is $299, 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 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 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!
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Ryan & Mandee Irwin
Nutri-Sport&
Full Potential Training
Check out our website (www.nutrisportFPT.com) and look at the recent posts for videos, supplement and training tips!
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Bring in this coupon and get 15% off your purchase of a fat loss stack during the month of January. (not valid with other offers/discounts.) Good thru 1/31/10.
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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.
