Nutri-Sport Nutrition Tip: Pre-workout “go-go juice”
April 12, 2012 by Ryan Irwin · Leave a Comment
“Pre-workout” formulas are one of the most popular supplements on the market today. While we don’t put them above a post or intra training supplement, they do give an edge for your workout.
The main goals of an effective pre-workout are increasing blood flow, reduce fatigue, increased energy and mental focus. In the video below, Ryan Irwin demonstrates what he does for his pre-workout formula.
Again, don’t neglect your recovery supplements (as most do) since they are more important than a performance aid, but if you have this covered, give a pre-workout a test for your next training session.
For more information on this or other supplements, nutrition coaching or personal training, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
Nutri-Sport Training Tip: Lying cable pullovers
April 5, 2012 by Ryan Irwin · Leave a Comment
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!
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
Nutri-Sport Training Tip: Lower body warm up sequence
March 27, 2012 by Ryan Irwin · Leave a Comment
Proper warm up is crucial not only for performance but also injury prevention. Often people make the huge mistake of just stretching a cold muscle then get right into their activity. Shame on them!
Ideally you want a warm up that gets the tissue activated and ready to fire, blood flowing and limber. What you don’t want is to exhaust yourself during the warm up or do anything that is proven to reduce performance (such as stretching a cold muscle).
In the video below, Mike Beiter demonstrates a warm up sequence for the lower body. This is done prior to touching any weights and is repeated if there are still areas of tightness. Once lifting has begun, we start out with an empty bar with the goal of being able to have a full range of motion prior to adding weight.
Similar to the shoulder warm up you can view here, do this prior to any lower body work. If you have areas of extreme tightness or are wanting increased mobility, this sequence can be performed daily.
It's always good to have a reliable training partner on leg day!
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!
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
Nutri-Sport Training Tip: Cable pull through
March 20, 2012 by Ryan Irwin · Leave a Comment
The “posterior chain” is the muscle groups that make up the back side of the body (hamstrings, glutes, low back). Often times this is an area of weakness and can lead to injuries.
In the video below, Mike Beiter demonstrates the cable pull through, which is a great exercise to strengthen this area, not too mention a great shaping exercise for the glutes.
Put this exercise in your program during your next leg or back session.
Next time you want to kick up your fat loss and performance up a notch, begin incorporating this in your cardio routine.
For more information on this or other supplements, nutrition coaching or personal training, email mike@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
Nutri-Sport Training Tip: HIIT cardio
March 14, 2012 by Ryan Irwin · Leave a Comment
Cardio is something that most people know is important. However, there are many different forms and purposes of cardio. HIIT is a type of cardiovascular activity that we are going to cover today for the benefits of ultimate fat loss.
High Intensity Interval Training (HIIT for short) has been shown in many research studies to be an effective way to not only reduce bodyfat but also increase muscle. As Mike Beiter explains in the video below, by doing short bursts of effort, one can maximize their fat loss and also improve their power, hormones and stamina.
Key points is that this should not be done too frequently throughout the week as your body needs to recover properly. Also, those doing a very low carb (keto) diet would likely break more muscle down in this sort of training and usually miss out of the benefits of HIIT.
Next time you want to kick up your fat loss and performance up a notch, begin incorporating this in your cardio routine.
For more information on this or other supplements, nutrition coaching or personal training, email mike@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
Nutri-Sport Training Tip: Pendlay Rows
February 28, 2012 by Ryan Irwin · Leave a Comment
Most people spend a lot of time focusing on pressing movements that hit the anterior (front) side of the body. However, they often neglect the posterior (back) side of the body which can lead to imbalance and weakness, neither of which is good. Pendlay rows are an excellent exercise to remedy this issue.
As Mike Beiter demonstrates in the video below, Pendlay rows are essentially the exact opposite of the bench press. By allowing the weights to come to a dead stop on the floor, one can really “fire” and engage the lats to pull the bar up. This also helps ensure proper form (although if you start jerking/swinging you can still make these ugly).
Give this exercise a try on your back day or as an accessory exercise after your bench workout.
For information on personal training or coaching, email: Mike@nutrisportFPT.com
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
New hours on Friday and Saturday effective today (2/24/12)
February 24, 2012 by Ryan Irwin · Leave a Comment
To better serve our clients and customers, both the Clive and Altoona Nutri-Sport locations will have the following hours on Friday and Saturday:
Friday: 10 AM to 6 PM
Saturday: 10 AM to 5 PM
Monday thru Thursday will remain 10AM to 7 PM, closed on Sundays.
We’d love to hear from you! We’re always available at our stores. We’re just east of I-80/35 on Swanson in Clive or just east of hwy 65 in Altoona.
9992 Swanson Blvd, Clive, IA 50325
1003 8th St SW Suite K, Altoona, IA 50009
Clive 515.331.2141
Altoona 515.266.2225
Email: ryan@nutrisportFPT.com
Nutri-Sport Training Tip: Box squats
February 21, 2012 by Ryan Irwin · Leave a Comment
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.
For information on personal training or coaching, email: Mike@nutrisportFPT.com
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
20 years of consistency and training for Ryan Irwin
February 20, 2012 by Ryan Irwin · Leave a Comment
Today marks the day 20 years ago that I decided I would be a bodybuilder. I remember distinctly walking into weight room at Saydel High School the Monday after the state wrestling tournament (I watched, as a wrestler I never made it to state myself) with a mission to compete as a bodybuilder.
Day after day, I consistently keep hitting the weight room, eating right, learning everything I could and taking the skinny weak kid who didn’t have to cut weight to make the 103lb class to someone who was confident enough to step on a bodybuilding stage, which I did a little over a year later as a young teen.
Over the years, my goal turned into my passion and I have competed over 20 times. In that time I have made sacrifices, gone through struggles, accomplished goals and have seen great things that the iron has taught me.
While I am proud of my accomplishments, consistency, progress and dedication, I know there are things that are much more important to life than bodybuilding and powerlifting. I also know there are others that have overcome many times more difficult trials and completed much more impressive feats (like the soldier risking his/her life for another, or the single mom who raises her kids cause their loser father walked away).
However I do know the iron has made me a better person today, a better husband and a better father. It also has allowed me to take this passion to help others. Having someone come up and say you changed/saved their life is powerful. Celebrating the victories with others is constantly fulfilling.
It has been an amazing journey and I can say that when I walked behind the bleachers to the high school “weight room” that day 20 years ago, while I knew the goal that I set, I had no idea what other aspects it would bring. Here’s to another 20 years!
For information on supplements, personal training or nutrition coaching, email: ryan@nutrisportFPT.com
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
Nutri-Sport Nutrition Tip: Creatinol-O-Phosphate, then latest breakthru supplement?
February 17, 2012 by Ryan Irwin · Leave a Comment
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
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
