Hitting proper depth on squats is important and equally so is being comfortable in the “hole”. Additionally, you want to be consistent in your form and range of motion.
Pause squats are a great exercise that will help you achieve this. As Ryan Irwin demonstrates in the video below, by holding the bottom portion of the squat three seconds, it trains you to know and feel comfortable in the bottom portion of the exercise.
This is a great accessory exercise after doing some normal squats or on a lighter leg day. Give this a try on your next squat session.
For information on personal training or coaching, email: Ryan@nutrisportFPT.com
Proper form and technique is critical for exercise execution, especially when heavy compound lifts such as the squat, deadlift and bench press are considered.
In this video, Ryan Irwin demonstrates the impact this can make. By recording footage of lifts or having an experienced trainer watch the attempt, one can go back and correct the breakdown in form. In this case, losing back arch and forward lean causes a failed attempt. The other take home lesson is don’t let missing a lift or an extra repetition mentally beat you. Even if you don’t come back and get it that day, know that you WILL succeed and get it next time!
For information on personal training or coaching, email: Mike@nutrisportFPT.com
Come into the Clive Nutri-Sport between noon – 5 PM on Monday, Feb 6th for free samples, product tasting (rep from 1st Phorm will be here sampling) prizes and 15% off supplements!!
While you’re here, check out our personal training and group options:
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!
New sports nutrition products and specials
1st Phorm:
We are extremely picky about what brands we carry and being an independent store verses a franchise, we can choose to bring in whatever we want. We are pleased to announce our newest brand, 1st Phorm! A Midwest based company, their products are what we like to term as the “Cadillac” of supplements. Very high quality and first class. We will have a rep from 1st Phorm here on Monday Madness so you can try out and ask questions on the products!
VPX Syngex whey protein
We are always looking for the best bang for the buck in regards to protein. Recently, we have brought in VPX’s Syngex as our middle of the line protein for this category. VPX is a highly regarded company that does a lot of research. Their protein is high quality and most importantly, tastes great!
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!
When performing the bench press, the most common spot that people get stuck at is right off their chest. This is also known as the sticking point.
In the video below, Mike Beiter demonstrates the pin press, a great exercise that helps people get through this spot by forcing one to come to a complete stop right off the chest, then generate power right out of the hole.
Key points on this is to maintain your normal form by keeping your arch and position throughout the exercise. Make sure the bar comes to a complete stop and rests on the pins/rack prior to pressing (no bouncing). Try this after your normal full range bench press as an accessory exercise on your next training session.
For information on personal training or coaching, email: Mike@nutrisportFPT.com
One of the most fragile joint structures and common injuries/issues we hear about is the shoulders. Not only is this joint fragile, it is often an overused one and needs to be taken care of so that long term limitations don’t occur.
Proper warm up is one of the best ways to not only prevent injury, but it also optimizes performance and promotes healing. In this video, Nutri-Sport Trainer Mike Beiter demonstrates a proper warm up sequence for the shoulders.
Complete this warm up sequence before any upper body exercise and if you are rehabbing a shoulder injury, this can be done daily.
For information on personal training or coaching, email: Mike@nutrisportFPT.com
Two of the things that people focus on in the gym are increasing their bench press and having a sculpted chest. Well my friends, this exercise variation accomplishes both.
In this video, Mike Beiter demonstrates a variation of the flat DB bench press. This variation puts more emphasis on the chest and shoulder stability compared to the traditional version. Not only will this help carry over to more strength in the bench press and other upper body exercises, but it will increase hypertrophy (muscle growth) in the chest.
Try this variation on your next chest or upper body training day.
For information on personal training or coaching, email: Mike@nutrisportFPT.com
When looking to improve a lift, we always break the lift down into segments and focus on improving the weakest part of the lift for the given lifter. In this case we are looking at the deadlift. If someone has trouble getting the bar off the floor when they are doing top end pulls, then the deficit deadlift is a great variation as it improves this range of motion.
In this video, Ryan Irwin demonstrates not only the deficit deadlift, but also some additions to make it even more effective in exploding off the floor.
Try this variation on your next deadlift session.
For more information on coaching, training or supplements, email Ryan at: ryan@nutrisportfpt.com
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
We hope everyone had a good Christmas and New Years!
Some easy last minute gift ideas: Protein bars or RTD protein shakes for stocking stuffers, we also have gift certificates available for any denomination!
Our hours at both the Clive and Altoona locations are:
Christmas Eve, 11-3 (8 AM Bodysculpting workout)
We will be open Monday, Dec 26th
New Years Eve: 11-3 (8 AM Bodysculpting workout)
We will be open Monday, Jan 2nd.
Below is a shoulder exercise you might not have seen before, something to shake things up, enjoy!!
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
Okay, if we were talking about people we would just be going into 2nd grade, but this is talking about how lone Nutri-Sport has been your locally owned and independant training & sports nutrition store!
Watch this month for specials. “Like” us on our facebook page (get link here) to get the most up to date announcements and when our birthday celebration will be this month!
Altoona Nutri-Sport is open!!
We are pleased to introduce our new location (1003 8th St SW, next to Hairy’s Day Spa). Thank you for all who came out to the Grand Opening! 515.266.2225 for more information.
Bodysculpting December session beginning!
We have been holding our Bodyscultping sessions for many years now and have had countless clients utilize our program to get some amazing results! In fact, we boast about an 85% retention rate. Most of our clients use this as their exclusive training protocol. Being that it really is more like personal training than group training, we have switched the sessions into various payment formats (depending on your commitment and budget.
1 month: $141
9 weeks: $275
Quarterly: $399
Annually: $1,575 (plus tax on all these options)
For this, you get 4 sessions per week (Mon-Sat) at either 5 or 6 AM, 7 or 8 AM, noon or 7 PM. As always, we strive to help you make the most of your training both in and outside of the studio by monitoring your nutrition and watching your progress, this really is more like personal training than large group fitness. Groups are at most 10 clients per session so you don’t get lost in a crowd. If you want in, let us know!
High School Athletes are transitioning to other sports or the off season, are they ready?
In this competitive environment, “there is not off-season”. We can help athletes reach their full potential with our specialized training (including athletic speed, power, strength and agility) along with individualized nutrition coaching. Help your athlete make the most of his/her time by letting us guide them to be the best they can be!
Soccer skills training
Whether a beginner, advanced or goalie, we offer Soccer skill training sessions to help your student athlete reach their full potential! Our programs exist for the purpose of developing every player to his or her fullest individual ability. For more information visit our website and help make your game better!
Monday Madness is Monday, Dec 5th, where you save 15% off our already great low prices. A quick note about our special: we don’t gouge our customers with high price margins (as we also have personal training and nutrition coaching services as well) so we can’t do specials like buy one, get one, or 1/2 price, but our normal prices are most retailers sale prices. That being said, 15% off our prices are often like 50% off other retail 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.
Thank you!!
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!
New sports nutrition products and specials
BSN Hyper FX:
Latest pre workout from BSN! This is the concentrated formula so unlike it’s cousin’s that have extra’s included to help promote growth and recovery, this is the nuts and bolts for energy/performance. Very affordable and on Special at our Altoona Grand opening for $27.95!!
Great nutrition tip: Walden Farms sauces
For those of you looking for a boost in flavor but not the carbs or calories, Walden Farms is a brand that has no calorie sauces/dips that is a nice addition to your food. Sweetened with sucralose (Splenda), there are many varieties to chose, from salad dressing to marshmallow dip. Add it to your foods today for a little flavor! Find it at your local grocery store in the healthy foods section.
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
Check out this recent success story and testimonial from Narcisa:
Narcisa began with our Bodysculpting program to learn the many aspects of fitness and nutrition, now she continues to work with Nutri-Sport in our coaching program at her own gym. She has lost over 20 pounds and 5″ on her waist and hips, great job and continued success!!
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!) However, she is continuing her success and is down 100lbs and still going strong!!
Since beginning, Bill has gone from 20% to 10% bodyfat, lost 8″ on his waist, and 32lbs off the scale.
In just the first 4 weeks, Brenda lost 6.5″, reduced bodyfat by 2.2%, and dropped 8.5lbs.
In 4 weeks, Lance has gained 4″ on arms/legs/chest while losing 1.5″ around waist.
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 month. Workouts are Mon-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 $141.51per month (+ tax) which includes 4 workouts per week. Besides killer workouts, good nutritional habits are reinforced with a focus on education and accountability. See what makes this different than anything else around! **New sessions start every month!!
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, Mike or Ryan to set up a free initial session/consultation.
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!
Team FPT member Jim Ashley won the overall men’s title at the NANBF Best of the Midwest Physique Championships. Coming in the best he ever has, Jim defeated some tough competition to earn the title!!
Team FPT member Stephanie Binney competed at the Best of the Midwest Powerlifting Championships and won the overall female deadlift with 340lb pull and best overall female lifter!
Team FPT member Heather Symonds completed her first powerlifting meet and her husband did as well. Joe Symonds benched 285 and deadlifted 450.
Team FPT member Tyler Russell competed in his first contest at the NANBF Best of the Midwest, which he placed 2nd in his first contest in the novice class, then went on to compete in the Bluffs Classic, where he placed 4th in the USA contest and 2nd in the novice category.
Team FPT member Alissa King spent over a year adding muscle then 4 months dieting down for her first bodybuilding contest. She earned second place and best female poser awards!
Team FPT member Lanna Thompson dieted down to a ripped physique and earned 4th place. Her husband Kyle Thompson did the same, only in bodybuilding.
Team FPT member Daphne Christenson successfully competed in her first figure contest and placed third in the open class.
Team FPT member Kayse Dunton stayed the course through a challenging schedule and competed in the beginner and novice figure catagories.
Team FPT member Shawn Schwabe dieted down 31 lbs and hit the bodybuilding stage for the first time in a very competitive light heavy weight class in the NPC Iowa.
If you’re interested in getting ready for a physique or powerlifting competition, or maybe just get in the best shape of your life, contact Ryan: ryan@nutrisportfpt.com
Questions and answers
New segment: Q & A!!
In this section, we will answer your questions. If you have one you would like featured here, please send an email to: ryan@nutrisportfpt.com.
Q. Should I stay away from carbs if I’m trying to lose bodyfat?
A. Carbohydrates are important and your body’s preferred source of fuel. They also can greatly impact muscle growth but also impact blood sugar and fat storage. Key times to have carbs are around your training time. Get plenty of veggies and try to make sure your carbs are a good source of fiber (brown carbs).
Points and dates:
March 3rd, Arnold Sports Festival Raw Powerlifting Challenge, Columbus, OH
May 12, Nutri-Sport Natural Iowa, Hoyt Sherman, Des Moines, IA
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:
25% off!!
On the Healthy Selections Brand. One coupon per customer, minimum purchase price of $25, not combined w/other discounts/offers (such as Monday Madness), not redeemable for cash value.
Thanksgiving is over, you might have had a few more calories than normal and it’s time to go SHOPPING!! What better way to kick it off than pick up a gift of health and fitness!!
On “Black Friday” only, Nutri-Sport will be offering the following deals:
Bodysculpting small group training for December, only $135 plus tax (learn more here)
Thermo X fat loss agent, buy one get one 1/2 off
25% off initial nutrition coaching/meal programing cost (learn more here)
Gift certificates: for every $20, you get an extra $5 added on
All capsules/tabs 15% off
These deals are good at either Altoona or Clive location, normal store hours of 10-7, available Friday, 11/25 only.
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
