• Home
• The Team
• Contact
• Classes/Programs/Training
  • Nutrition-Workout Program Design
  • Personal Training
• Aquamassage
• Video
• Links
• Store

Nutri-Sport & Full Potential Training tip: disc split squats

March 9, 2010 by Ryan Irwin · Leave a Comment 

When training, it is important that you not only just do the exercise, but do it in proper form and emphasize the muscles that you want to target.  In other words, don’t just lift weights, but “feel” the bodyparts working.

In this video, David demonstrates a great variation in the Nutri-Sport studio to the split squat on the smith machine that helps emphasize the quads and requires more balance and stability, all of which is great for athletes or just those looking for a way to shake up their workout.

Throw this exercise into your leg routine at your next workout to shake things up. For more information on our personal training in the Full Potential Training studio, click here.

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

Nutri-Sport & Full Potential Training tip: 1 arm shoulder press

March 2, 2010 by Ryan Irwin · Leave a Comment 

The shoulder joint is one of the most unstable joints in the body and is also one of the most used as well.  This is why it is important to not only work on increasing the strength and muscle mass around the shoulder, but to also focus on balance and stability.

In this training video, David demonstrates a great shoulder exercise that accomplishes all four of those objectives:

This is a great exercise to incorporate into your training program whether you’re training for sports-specific activities or just want to improve your fitness level.

For more information on our personal training and nutrition programs, click here.

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

Nutri-Sport Monthly newsletter and Monday Madness reminder

January 28, 2010 by Ryan Irwin · 2 Comments 

The Nutri-Sport Full Potential Journal

IN THIS ISSUE Supplement/workout/nutrition tips Client results Contest results QUICK LINKS www.nutrisportfpt.com JOIN OUR LIST

Issue: #2 Feb/2010 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 www.nutrisportFPT.com Workout/nutrition tips 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. . 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! 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) Dennis Jones Maurio Rodriguez Points and dates: Monday Madness this coming Monday (February 1st)!!  15% off regular shelf prices!! NASA Iowa Regional Powerlifting meet, Des Moines, April 17th. NANBF Nutri-Sport Natural Iowa Bodybuilding/Figure Championships, Des Moines, May 8th. 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: Twitter http://www.twitter.com/NutriSport Myspace: www.myspace.com/nutrisport Face Book http://www.new.facebook.com Youtube: http://www.youtube.com/rirwin7 Blog -subscribe for weekly tips and videos: Most recent post

Forward email This email was sent to rirwin7@juno.com by ryan@nutrisportfpt.com. Update Profile/Email Address | Instant removal with SafeUnsubscribe™ | Privacy Policy. Email Marketing by Nutri-Sport | 9992 Swanson Blvd | Clive | IA | 50325

NASA National Powerlifting meet -Irwin wins 148lb class and overall

January 26, 2010 by Ryan Irwin · 1 Comment 

NASA Nationals report -National champ and best overall lifter!!

Where do I start??? Friday night I was 1.5lbs over. Got the sweats on, hit the elliptical for 15 min, then threw a couple towels over my head and sweated. When that slowed down, hoped on the elliptical again. Felt like Rocky with towels over my head! Made weight and carbed up Friday night.

The morning of the meet, had a good breakfast with some quality carbs and protein (low fat). Felt great!!! Knew when I woke up it was going to be a good day.

Started with curls, this was new and not a big priority. Got red lighted on my first attempt as I jumped the “curl” command. Silly error, but oh well. Went up anyway as I smoked the 110. Second attempt (125) good. Last curl, 135, felt good, but guess I dipped my knees a little.

In between curls, I was warming up for squats. Used a monolift for the first time, liked it a lot! Nice not having to walk out the weight. Opened with 355, no prob! 2nd attempt 408, got called for depth. Switched wraps and got 408 for the third attempt. Since I was going for a record, I went for a 4th at 429. Got called on depth, but it was VERY close…. Felt awesome, very happy to match my 165 PR at 148.

For bench, couldn’t be happier. Last full meet, shoulder was shot after squats, today felt fine! Blasted through warm ups and easily nailed 260 on the bench. 2nd attempt, 290, which again dominated. Third attempt and for a record (plus double bodyweight bench) 298, nailed it!!!! Was STOKED as hitting a double bodyweight bench has been a long time goal.

Last was deadlift. At the end of a full meet, the energy is tapped and getting yourself mentally in the zone for the 9th time is tough. Warm ups felt good, started with 450. Got it but felt heavier than expected. 2nd attempt was 490, got myself in my element and simply crushed it!! 3rd attempt for 530, got it a few inches off the ground, but that was it. Not what I wanted, but tweaked my low back 6 weeks ago and heaviest I’ve pulled since then was 455, so I’m okay with that. Nice time will smash through that.

SO…. Got 1st at 148, (National Champ!!) But the BEST thing was that I got the title for best overall lifter and overall national champion!! This is based on bodyweight and the amount lifted (co-efficient ratio).  There were some amazing lifters, and I am honored and humbled to be among them.

Overall, this was the best meet I’ve had and was very thrilled with everything! Below is a video of my lifts from the meet.  Time to focus on the next big goal: IFPA Mr. Universe and make my pro bodybuilding debut!!

Ryan Irwin
Nutri-Sport & Full Potential Training
www.nutrisportfpt.com
9992 Swanson Blvd
Clive, IA 50325
515-331-2141

Training update, on the road to NASA Powerlifting Nationals

January 21, 2010 by Ryan Irwin · Leave a Comment 

Since my last competition, where I won my IFPA natural bodybuilding pro card, I have preparing for NASA powerlifting nationals, held in Oklahoma this weekend.

This is the largest meet I will have competed in and have maintained my leanness since my bodybuilding competition allowing me to drop to a lower weight class.  My goal is to win the national title and hopefully break some records in the process!

The weight class I will be competing at will be 148lbs.  My goals are squat: 425lbs, bench: 300lbs and deadlift 530lbs.  I know I can hit these and will be very competitive with them.  In order to do so, I cycled my training so that the last two weeks I have been focusing on recovery by reducing the weight lifted and stretching/massages.

Last year I was ranked 33rd overall compared to all the other raw federations at 165lbs by powerliftingwatch.com, 20th in the deadlift.  I am hoping to improve that at 148lbs.

Nutrition and supplementation are key as well.  I should not have to dehydrate myself to make weight, instead gradually reducing carbs and sodium while keeping my water intake high to flush out the excess water.  Creatine, beta alanine, Branch Chain Amino Acids, along with a solid multi vitamin and essential fatty acids have been the back bone of my supplement program.

Below is a video of one of my last squat workouts, feeling very good with all the lifts, excited to see it all come together!!

My training blog

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

Nutri-Sport 9-week Bodysculpting program testimonial

November 18, 2009 by Ryan Irwin · Leave a Comment 

Often we hear that people are in a rut with their current training and want to shake things up or they know of someone (or themselves) who are wanting to get started in a regular workout routine.  Our 9-week Bodysculpting fits that need.

Below is a video of a current client who has been participating in the Bodysculpting workouts.

This is a 9-week course that meets 4 times per week (MWFS), incorporating strength and cardio training, with the goal to build muscle and lose the bodyfat while having fun doing it! We use weights, machines, cables, plyometrics, stabilization and core techniques so you get a TON of variety and results. Nutrition is a key factor and is emphasized throughout the program. While transformation does happen, life-long habits are emphasized with follow up and accountability for what you do outside of the workouts. Time slots are 5AM, 6AM and noon. Workouts last one hour, cost is $275. We limit the class size to 8 people, so space is limited to ensure close attention and comfort.

We have ALOT of different training techniques, with an emphasis in a balanced and effective workout. Strength, cardio, balance, stability, flexibility and endurance are all emphasized.

Next session starts on November 30th with only a few spots left! If interested, contact us today!

Nutri-Sport & Full Potential Training

9992 Swanson Blvd, Clive, IA 50325  515-331-2141, ryan@nutrisportfpt.com

www.nutrisportfpt.com

Contest prep update -3 days out!!

October 21, 2009 by Ryan Irwin · Leave a Comment 

It is almost game time!!!!  3 days to go for the NANBF Natural USA in Chicago.  As of this morning, I was 4.8% bodyfat according to the skin calipers, right where I want to be!  Closer to home, this weekend is also the NANBF Best of the Midwest in Cedar Rapids if you want to go see what it’s all about. Also, the NASA Iowa Regionals powerlifting competition is in Des Moines.  If you are a physique or strength athlete, lots of options to do this weekend!

This week is all about doing the final preperations to get things ready to go.  Filling out, recharging and focusing.  Posing routine is done, meals/food lined up and last minute details are done.

Last week was a tough week of training and was thrilled to not have lost and in fact gained strength in most of my lifts!!  As the before/after pics show below, I have kept my lean muscle while dropping bodyfat.  This week I have treated as a deload week and am excited to start back up next week with my powerlifting cycle for NASA nationals.  I will take it slow as to not injure myself, but full steam ahead!!  After 17 weeks of dieting, post contest is HIGHLY anabolic, so want to take full advantage of it!!

Besides continuing training, I am going to be adjusting my supplement stack.  I will cycle off creatine for a month and cycle on the Grean Lean, which is a detox/digestive support.  As I introduce foods back into my system, this will help my body make the adjustment, plus help keep from piling on extra bodyfat.  I will also ween myself off the Bio Heat and Nitro Burn PM and CLA.

Ryan Irwin precontest before and after 17 weeks of precontest diet

Ryan Irwin before and after side chest

Ryan Irwin 3 days out

Supplement stack:

Ecogreen multi vitamin capsules

Quad protein (timed release protein)

Bio Heat (fat burner)
Nitro Burn PM (night time fat burner/cortisol blocker)

Creatine (Bio Cell)

L-Carnitine/Alpha Lipic Acid (pre/post workout)

Xtend (during workout and in between meals)

Omega 3/6/9

CLA

Multi Whey & Karbolyn (post workout protein/carb shake)

Beta Alanine

Casein protein (before bed and added to whey to help get in between meals)

Psyllium husk

100% liquid egg whites

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

Nutri-Sport & Full Potential Training Tip: muscle confusion

September 22, 2009 by Ryan Irwin · Leave a Comment 

In order to continue to make progress in your training, you must continue to “shock” your body by varying the different types of training conditions.  This ensures that it continues to try to adapt, which will help you continue to get stronger, leaner, more muscular, better conditioned, etc.  This technique is commonly called muscle confusion.

In this video, Ryan Irwin demonstrates a form of this at the Nutri-Sport Full Potential Training studio.  By changing up his normal way of doing deadlifts, he is shocking his body to continue to make gains (even while less than 5 weeks out from a bodybuilding competition).

In your training and supplementation program, constantly change things up to ensure you continue to make progress on your training to hit your goals and reach your full potential!

Nutri-Sport &
Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportFPT.com
Sports Nutrition & Personal Training

Contest prep -5 weeks out

September 18, 2009 by Ryan Irwin · 1 Comment 

Things are really starting to get dialed in!  Five weeks out from the NANBF Natural USA, feeling great, checked my bodyfat and just above 6%.  I am two weeks ahead of where I was last time I competed in regards to leanness, which is right where I want to be.  Strength is still increasing too!  Things are coming together nicely.

In regards to supplements, this week I upped by Bio Heat dosage to the full amount so now I’ll run that through the end of the show.  Have started to add some more psyllium husk to my casein before bed to slow digestion.  I’m going to try to hold off one more week before I start the Burn PM to really crank things up.

Went down to Kansas City last weekend and judged the NANBF Golds Classic and IFPA Pro International bodybuilding and figure contest. Talk about motivating!!!  Those pros are awesome and it is amazing what drug-free bodybuilders can achieve!

Scheduled a photo shoot for tonight, so threw on a coat of Pro-Tan this morning (thanks honey!)  Here are a few pics with some color on my skin.

Ryan Irwin 5 weeks out

Ryan Irwin 5 weeks out

Ryan Irwin 5 weeks out

Ecogreen multi vitamin

Quad protein (timed release protein)

Bio Heat (fat burner)

Creatine (Bio Cell)

L-Carnitine/Alpha Lipic Acid (pre/post workout)

Xtend (during workout and in between meals)

Omega 3/6/9

CLA

Multi Whey & Karbolyn (post workout protien/carb shake)

Beta Alanine

Casein protein (before bed and added to whey to help get in between meals)

Psyllium husk

Nutri-Sport & Full Potential Training tip: Bench with chains

September 11, 2009 by Ryan Irwin · Leave a Comment 

There are many ways to change variables in the gym to keep shocking the muscle to new heights of growth, development and strength.  One of these is the use of chains.  In this video, Ryan Irwin demonstrates bench press in the Full Potential Training Studio at Nutri-Sport with chains.

As demonstrated in the video, when the bar travels down, it lightens up and can be explosively lifted with an increased load at the top. This is very functional verses a machine as you have to stabilize and balance the bar. There are many exercises that they can be used for and are great for anyone looking to increase size, strength or power.

Next Page »

• Enter your email address:

  Delivered by FeedBurner

• 

  ↑ Grab this Headline Animator

• Tags

  balance bench press Bodybuilding bodyfat bodysculpting boot camp cardio CLA competition core deadlift diet dieting exercise fat loss glutes lats legs Metabolism muscle muscle gain NANBF natural Nutrition personal training power powerlifting precontest programs prohormones raw lift recovery research results shoulders Sports sports nutrition squats stabolization strength supplements Training transformation Weight loss workout

Copyright © 2008 · All rights reserved · a 48Web Production · Log in