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Articles

Is Your Health and Fitness a Liability or an Asset?

The recent spread of the Coronavirus is having global impacts across many spectrums of life. While the disruptions to our daily lives can be frightening and frustrating, there are many lessons we can learn from this event. The question is whether or not we as individuals, communities, or as a nation are willing to change....
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Clean and Safe Environment at NBS Fitness and COVID-19

In light of the recent developments with the COVID-19 coronavirus, we want to let you know what measures NBS Fitness has and is taking to ensure a clean and safe facility for members and their families.  We currently partner with a cleaning service that cleans and disinfects daily. We also maintain a regular cleaning and...
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Recovery Room Demo: Scraping

Allison demonstrates this helpful recovery technique. View this post on Instagram Scraping is one of the many recovery methods featured in the NBS Recovery Room. Use the link in our bio to learn more A post shared by NBS Fitness (@nbs_fitness) on Feb 27, 2020 at 2:37am PST
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Solving the Time Problem

David discusses 4 mindset shifts that will change the way you allocate your time. View this post on Instagram 4 mindset shifts that will change the way you allocate your time A post shared by NBS Fitness (@nbs_fitness) on Feb 24, 2020 at 2:42am PST
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Solving the Money Problem

View this post on Instagram David discusses how to budget health and fitness A post shared by NBS Fitness (@nbs_fitness) on Feb 21, 2020 at 3:44pm PST
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Eating Right with Less Added Sugars

Sugar is found naturally in some foods and drinks, like fruit and milk, but it is also added to many of them. Added sugars give these items a sweet taste. Most Americans get too many calories from added sugars and over time this may affect their weight and health. Many people think of desserts as...
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The Exponential Cost of Waiting

If you max out your IRA contributions each year starting at 20 years old, by the time you reach 65 you will have earned over $1.4 million in interest at a return rate of 7%. If you wait till 30, your interest drops to around $620,000. If you wait till 40, it drops down to...
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Bowling with Bumpers

View this post on Instagram You know the goal and you even know what you need to do. But having Bumpers will keep you from veering off track. A post shared by NBS Fitness (@nbs_fitness) on Feb 6, 2020 at 3:12am PST
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Get Out of Your Comfort Zone

Hey everyone! I hope your week is going well and that you’re making time to engage in activities that energize you. How have your workouts been going in the new year? Are you chasing new goals, or continuing your pursuit toward long-term ones? Are you training for an upcoming event, or enjoying the challenge of...
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The Importance of Hydration

View this post on Instagram @brandon_reilly on the importance of hydration and how to do a better job staying hydrated. A post shared by NBS Fitness (@nbs_fitness) on Feb 3, 2020 at 11:14am PST
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Berry Delicious Snacks

Did you know February is National Berry Month? Older adults are recommended to eat 1.5 – 2 cups of fruit daily. You can add berries to your daily fruit intake for a nutritious AND delicious boost. Noteworthy Nutrients of Berries:Antioxidants, Fiber, Folate, and Potassium Ways to Boost Berry Intake: Enjoy them as a fresh snack.Add...
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The Dimmer Switch vs The Light Switch

View this post on Instagram You are likely sacrificing long term success. Here’s how to change that. A post shared by NBS Fitness (@nbs_fitness) on Jan 28, 2020 at 12:48pm PST
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What is a Fitness Hero?

What is a fitness hero? A CNN article titled Why Are Fewer Americans Trying to Lose Weight? shared research results showing that the number of Americans trying to lose weight is decreasing despite dramatic increases in the number of people who are overweight and obese. Researchers stated several reasons for this lack of alignment including...
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Doing It Right This Year

All across the internet inevitably you’ve been seeing articles about New Year’s resolutions; some that speak affirmingly and some that speak about them negatively. Frankly, I’m unbothered when someone tells me they have a fitness New Year’s resolution. Statistically it’s no different that setting a fitness goal any other time of the year. Many fail,...
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Take a Deep Breath and Keep Moving

“Take a deep breath.” “Just stay moving.” “Two more breaths, then get back to work.” How often have you been in the middle of a workout and your trainer or workout partner says one of the above statements to you? We often overlook how important our breathing is, not only during the course of a...
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A Vision of the Future: NBS in 2020

Next year is fast approaching and with it, a theme of clear vision. 2020 means being able to see clearly what is in front of you without blur or distortion. With that in mind, I wanted to share our vision for next year with all of you.  The Current State of Fitness The other day...
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Leftover Turkey Gumbo

December is here again. It always seems to sneak up on us so fast. Great news is that this is the time to enjoy family, friends, and rich traditions. Be aware, it is also the time of year when tempting treats are everywhere we turn. Unlike other times of the year when the occasional wedding...
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Is Your Diet Killing You?

My husband has heart disease. He is 51 years old and was diagnosed this year. Both of his parents have heart issues and have had bypass surgeries. He’s genetically wired for the same, but does that mean he will suffer the same fate? We’re not panicking, but we are dedicated to educating ourselves to prevent...
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A Strong and Powerful Why…Is Keeping You From Being Fit

At NBS Fitness, our process for getting new clients integrated into the facility is through a No Sweat Intro. It’s just a conversation to get to know you, learn about your goals and struggles, and share with you the best way we can help. During the conversation we’ll ask you what your “Why” is. We...
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Essentials of Fitness for the 60 and Older Population

Fitness is essential at all ages. As our bodies age, it is not a time to slow down or relive the glory days, it’s time to get real about movement and practical fitness. Based on the needs of the aging body, certain changes may need to be made, but strength and conditioning should continue to...
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How Low is Low Enough?

In this article we will break down squat depth and discuss just how low is optimal.  Simply put, a squat is defined as an individual lowering their hips from a standing position down then standing back up. There are two depths we will define in this article, full depth and breaking parallel.  A full depth squat...
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10 Tips to Reduce Food Waste

About 40 percent of the United States food supply (1,500 calories/ person/day) goes uneaten. Discarded food in homes and foodservice accounts for 60 percent of this total food loss and is mostly avoidable. Here are several tips to help reduce food waste and save money! Look for recipes on websites that can be searched for...
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Passion. Adventure. Physicality.

I recently had a conversation with a friend of mine about my experience in the Boy Scouts of America growing up. I was a scout all the way through high school when I got my Eagle Scout. I love the idea of young boys and teens developing life skills under the guidance of adult leadership...
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The Importance of Competition

Competition can come in many forms. While not everyone who walks through the doors of the gym is looking to compete at the highest level, I believe it is important for everyone to find some level of competition in their health and fitness endeavors, even if that means simply competing against yourself. This month at...
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Tips for a Healthier Halloween

While Halloween is typically a day full of costumes and imagination, it can also be full of candy. It does not have to be so scary, however. While Halloween occurs one day a year and habits ultimately provide the consequences to our health, what we do can magnify our usual habits when surrounded by so...
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SIMPLIFYING NUTRITION

Today I would like to contribute to a topic that people have been fighting about on the internet since its inception: Nutrition. Every couple of years, a fad diet will emerge with its very own rules, restrictions, and claims of being the best way for all human beings to eat and live. We’ve seen Zone,...
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The Foundation: Education and Mental Health

This past week I saw where someone posted on a local message board on Facebook that they were looking for some help with weight loss. There were a few suggestions for trainers or local gyms, a lot of suggestions for MLM products, several medical-related suggestions (ie gastric bypass), and one guy simply said eat less...
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Pumpkin Spice Oatmeal

Can you feel it in the air yet? Fall will soon be upon us! In order to honor the season and to promote good health, here is a tasty, simple, and healthy recipe to kickstart the Fall. Ingredients:  1/3 cup old fashioned oats uncooked1 teaspoon dried chia seeddash of salt to taste1/3 cup unsweetened almond...
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Why You Should Use Bands in Training

Resistance band training can (and should) be added to your daily workouts. They can be utilized in many ways, from stretching through an increased range of motion, to performing high-volume work in your workouts. With high-volume resistance band work, you will strengthen connective tissue, which in turn will prevent possible soft tissue injuries.Greater storage of...
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First Why, Then How

Human beings are emotionally-driven creatures. Our emotions have a major influence on our decision-making and can even overpower our logic, coercing us into making decisions we know are not the right ones. This happens in our fitness and health decision-making as well. We see it every day as fitness professionals. Clients will have a bad...
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Why We Sell 1stPhorm Supplements

Supplements are a popular topic among not only your friends at the gym but the general population. There is a supplement for just about everything these days. The industry has grown tremendously in the last few decades, and with that growth, endless options have become available to us, making it more difficult to know which...
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Zucchini Parmesan Crisps

This is more fun way to make zucchini than in the pan, but a better alternative to potato chips that also can improve fruit and vegetable intake. Enjoy! Ingredients:  ‐ Cooking Spray  ‐ 2 Medium Zucchini (about 1 pound)  ‐ 1 Tbsp. Olive Oil  ‐ 1/4 Cup Grated Parmesan (3/4 oz) ‐ 1/4 Cup Plain...
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Nutrition: Don’t Go it Alone.

In the New York Times Bestseller “Make Your Bed”, U.S. Navy Admiral William H. McRaven discusses the importance of Teamwork, specifically the need to rely on others for help through difficult tasks. One difficult task that we face on a daily basis is our nutrition. With so much conflicting information available at our fingertips on...
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Solutions Before Emotions

Human beings are emotionally-driven creatures. Our emotions have a major influence on our decision-making and can even overpower our logic, coercing us into making decisions we know are not the right ones. This happens in our fitness and health decision-making as well. We see it every day as fitness professionals. Clients will have a bad...
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What is Redlining?

In recent months, as we review our workouts at the whiteboard together, we often discuss what our output effort during the conditioning portion should be, 75%, 85%, max effort.  We have also discussed “redlining.” I thought it would be a good idea to discuss what that essentially means, somewhat scientifically. If you go out too...
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Fruit and Vegetable Smoothies

Fruits and vegetables are often not the most palatable foods, however it is strongly recommended to make them a priority in diet. The truth is, they are not often the most enjoyable part of meal prep, however there are ways to get them in without excess prep. One of those ways is through smoothies, which...
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High Low Recover Repeat

I recently had a consultation with a man in his 40’s who had a background as a wrestler. This background taught him a ton of mental toughness which he used for many years to develop himself physically. As he got older, the daily toll of high intensity training sessions started to catch up to him...
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What is Your Body Worth?

A recent article by the NY Post showed that American’s waste around $18,000 a year on non-essential expenses. Purchases such as cable, Netflix, eating out, music streaming, subscription boxes and impulse purchases slowly add up to take a large share of the average American’s spending power. This helps to show how the average household has a credit...
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When the Honeymoon Ends

Invariably when many of us, especially in our younger days, begin a relationship with someone, there is the initial bubbly “everything is good” phase where you and a partner are experiencing the very surface of each other, which is also the surface that most people see anyway – the common likes, dislikes, jokes, things that...
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Rest Is For The Weak. Or Is It?

Most of us desire to have a six pack of abs while also having the best-looking arms or legs in the gym and are willing to do whatever it takes to get there. This includes putting hour after hour into achieving this goal. Recovery days do not exist and lack of energy via poor food...
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The More Things Change…

Today marks my 10 year anniversary as a CrossFit coach. I was introduced to CrossFit in December of 2008. After having a membership at ATC for years, I needed a change.  I actually used my ATC membership and I had a couple of people I “trained” with and I really enjoyed the community, but I...
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Pre-Workout Nutrition to Fuel Your Performance

Do you sometimes hit a wall during your training sessions? You know, that feeling when you are struggling with a weight that usually goes up much faster, or tapping out halfway through your intervals? Maybe you’re new to training or getting back in the swing of things and can’t seem to find your energy. Wherever...
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Reset Your Identity

I had breakfast with a friend the other day. He started asking me very specific questions about how to implement intermittent fasting. My response was not what he expected. I asked him what was the longest period he had followed a healthy nutrition plan and been consistent with training. 5 years? No. 1 Year? No....
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Keep It Fresh!

With Summer upon us, that means loads of fresh fruits and vegetables!! Here are some tips on how to save them from early death! Important things to keep in mind are : Don’t keep your produce in the door of the refrigerator where temperatures fluctuate. Keep them in the middle or bottom drawers to keep...
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Turn Leg Day Up a Notch with Plyo Complexes

Most of us are after well-developed, proportionate, and polished-looking legs. Legs that complement your upper body without overpowering it. Legs that are athletic and agile, as well as powerful. So how can you develop legs that look outstanding, are highly versatile and downright explosive? I like to do Plyo Complexes. These are a strength-oriented movement...
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Sweet Potato Hash Egg Muffins

Many people struggle finding quick breakfast recipes that are well-balanced and whole food-based. In today’s fast-paced culture, readily available breakfast foods tend to be either high in fat or sugar (or both) and often also lacking in colorful nutrient-dense plant foods. You have fruit or an omelet with vegetables. This recipe provides a healthy, well-balanced...
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Becoming a Better Mover: Training Movements over Muscles

Properly planning your training days to ensure you are hitting all of the different muscle groups (without creating imbalances) can be a tall order. With endless combinations of programming variables and schools of thought regarding training, it can be very difficult to decide what exercises to include in your training program. However, breaking the body...
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The Power of Too

Over the last decade, I’ve gotten to witness and participate in the pursuit of health, fitness, physique, and performance of a lot of people. I’ve seen success, failure, given a lot of advice, and learned a lot in the process. One thing I’ve learned is that everyone struggles. Some people struggle more or less in...
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Shield Yourself From Food Pushers

If you’ve ever made a dietary change that you took seriously for even at least one day, you know the feeling. You’re trying to stick to a plan but there is someone who insists that you eat something. And it’s usually not their favorite meal prep recipe if you catch my meaning. For most situations,...
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Is Your Post-Exercise Soreness Normal?

Everyone has heard the term DOMS being tossed around in the gym but what exactly is it, what does that mean to you and how do you recover from it? DOMS stands for delayed onset muscle soreness. This means that after a strenuous exercise, the body may experience pain or stiffness that doesn’t usually start...
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Spring Recipe: Asparagus and Tomato Salad

With the new season, comes new festivities, warmth, people out and about at Shelby Farms, brunch or beers on the patio, and also new seasonal food. One of those foods I particularly enjoy in season is asparagus. Asparagus is often seen as a boring but necessary meal prep vegetable that hits your nose when you...
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Breathing: The Major Key

We often spend so much time practicing and trying to perfect what is important or easy to us. As a result, we spend little time on things that we do not find important or hard to do. With that being said, let me ask you this:   What is more important than breathing and how...
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Complex Problems, Simple Solutions

In 1969, Neil Armstrong was the first man to ever walk on the moon. Since the beginning of space travel 536 humans have been into space and 12 have walked on the moon. A total of 18 people have died during launch, flight, or entry. Putting a man onto the moon is an incredibly complex...
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Supplement Review: Intraformance

As a registered dietitian, I have numerous roles to fill. In clinical settings, we assess, identify, and diagnose, and make recommendations as interventions for which nutrition is the primary form of treatment or as a means to correct nutrition problems in the management of disease. Developing diet plans of action for a given goal, whether...
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NBS Nutrition Challenge Begins March 23rd

NBS Fitness is happy to announce the Spring Nutrition Challenge! In honor of National Nutrition Month, the challenge coordinator and registered dietitian, Tim Burbeck, will kick off the 6-week challenge with a seminar on March 23rd for all registered challenge participants. This is a challenge for anyone who is looking for a fresh start, to...
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The Sumo Deadlift High Pull

The Sumo DL High Pull is one of CrossFit’s 9 foundational movements. We teach it to all of our new CrossFitters while going through our OnRamp course.  It doesn’t often come up in programming, and quite honestly I’ve often wondered why it is considered one of CrossFit’s foundational movements, so I did some research and...
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The Good Life

I recently joked that I wanted to give a speech at a high school graduation in which I would site a bunch of depressing statistics about their likelihood to get divorced, dislike their jobs, go on anti-depressants, get addicted to social media, and be obese. I guess it’s not really a funny joke but laughter...
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Slow Your Roll

I find that many people often need to be reminded that fat loss secrets don’t exist. As I was considering this article, I knew that right off hand many people reading are thinking, “yeah man! The charlatans preying on desperate people with magic pills suck!” Yes, they do suck. That’s a boring topic to me though, and one...
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Eat to Be Strong

There are several things to understand when your goal is feeding strength. Number one, like any athlete, you have to consider overall calories. If you not eating enough, you will be weak. Secondly, you have to consider the macronutrients, carbs, fat, and protein. Strength athletes are recommended to consume 1.6 -2.0 g/kg of bodyweight (or...
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Don’t Blame the Food

There are many ways people misperceive the role of food in their approach to goal-setting. This is a dog I’ve walked before, but it is a reoccurring phenomenon and I want to expand on some of the wrong approaches people often take as it concerns to manipulating their food intake. Diets  The first way, is the “this...
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Selfish or Selfless: How about both?

Who depends on you? Who depends on you to be healthy, fit, and strong? Who might depend on your physical abilities thirty years from now? Tomorrow? Today? Who depends on your mental and emotional health? Who depends on your example? Now is the time where everybody reevaluates their life over the previous year and vows...
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Fitness That Varies by Degree, Not Kind

Dynapenia is the loss of muscle strength, (rather than muscle mass) and is often associated with older adults. It can have devastating effects on a person’s ability to perform everyday activities. Climbing stairs, picking up a grandchild, or quite simply getting out of a chair or the bathtub become barely possible. Additionally, this loss of...
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Eat This Cookie Dough

It’s a new year and time to get back on track. Yayyy, right? Not so fast. It doesn’t mean you have to give up all things tasty and eat only chicken, broccoli, and rice. I wanted to provide for you today something that can ease the transition from ciders, hams, and dressings to your normal...
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AVOID This To Live Longer (3 BS Strength Training Misconceptions)

If you don’t want to keep adding candles to your birthday cake every year then this article is not for you. Still here with us?  Awesome! Have you ever skipped the weights before at the gym? I know I have. The truth is you could be impacting your lifespan without realizing it. How? One of...
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Schedule Your Free Body Fat Scan Today

I’ve been in the fitness industry over a decade and have seen the full spectrum of people’s successes and failures. Everyone shows up motivated. Some of them take action. A few less keep up that action in the short term. A few less train smart and follow an intelligent program. And even fewer keep it...
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Actually, Abs Are Made In the Gym

And food is made in the kitchen. I know. There’s a part of you that wants to think that as long as you eat less enough, the abs will be there. And the harder you cut, the sooner you see them all nice and defined. Consider this the Tyler Durden in your head, the person...
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Top 5 Exercises for Conditioning

Do you ever find yourself sucking wind after walking up three flights of stairs to get to your apartment? Maybe after a heavy set of squats, or deadlifts? If so, you might try to incorporate some conditioning into your workouts to help improve this.  It’s not fun when it takes 4-5 minutes or longer to...
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Find Gratitude. Be Thankful.

The holiday season kicks off with Thanksgiving, a holiday characterized by spending time and enjoying good meals with friends and family. It is meant to be a time of grateful reflection and thanksgiving for all that we have. Ironically the following day is Black Friday which is a time spent in consumer chaos, away from...
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Free Body Fat Scan

Did you know… The drop out rate for fitness is higher than that of Navy Seals? About 80-90% of people will give up on their fitness routine within the first 5 months. Of those that do stick with it, many will eventually hit a rut, get complacent, stop making progress and quit. I’ve been there...
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How to Eat During the Holidays

Sweet treats and rich meals can feel like landmines for health-conscious people, yet no one wants to feel deprived during the happiest season of all. For some there is often one meal, which is no big deal. Others have very large families, which means many meals that happen throughout the end of the year. No...
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Eat With “No Ragrets” During the Holiday Season

During one wellness presentation, I asked a group of people what they thought was the average amount of weight gained during the holiday season every year in the U.S. Some people on the far end guessed an average of 10-15 pounds. Others had a little more conservative guess of about 5-7. The answer is closer to about one pound. With...
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Pyramid Sets: The Best Method for Strength Endurance

When I first made the transition from powerlifting to CrossFit with the goal of becoming more well-rounded in my health and fitness, I struggled a lot with body weight movements like pushups, sit ups, and pull ups. This was partly due to my weight but also due to lacking the capacity to perform higher rep...
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Nutrient Focus: Choline

Chances are if you are an athlete of any sport or a fitness enthusiast of any discipline, you care about performance. And intuitively you probably already  know on some level that fueling yourself and recovering with the proper macronutrients and micronutrients is essential to this process. However one nutrient tends to not get as much...
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The Mongoose is Worse Than the Snake

When I was in St. Maarten during vacation, my wife and I went on an excursion with a tour guide who drove our bus. The tour guide talked about how once in an effort to combat the snakes, they introduced mongooses to the island. For a time everything was great. The mongooses reliably cleaned out the...
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Diet and training update

Recently I have been trying to diet down and get lean again.  2 weeks ago, I got an update from my coach, that resulted in lower carbs on low and medium carb days, and 104 min HIIT cardio per week, broken up over 6 days. The HIIT sessions are done on the newly repaired air...
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Do You Know Why You’re Weak?

Do you know why you’re weak? Do you know why you miss a lift, or why you fail on a multiple-rep set? Part of being a good lifter is knowing why you missed a lift, then being able to take the necessary steps to correct that mistake and work on that weakness. The majority of...
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The Skinny on Project-1

For the most part, no supplement is going to beat out hardwork, and sometimes pre-workouts can severely hinder your ability to get an accurate RPE on activity, skews heart rate, and can lend to an enormous crash later. For those reasons, I have a tendency to stick to a strong cup of coffee unless I...
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Stress and Performance Expectations

Every Day I’m Hustilin’ A lot goes into your daily training beyond just your physical ability. Sleep, nutrition, and stress all play a role. Sometimes we walk into the gym ready to kill the workout but instead, we end up as carnage. The perfect training day is a Unicorn, if there is one in existence,...
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Get Your Weight Up

I first started lifting weights in the early Fall of 2005 to get stronger for high school wrestling. Like most gym rats, I ended up having a much higher affinity for the gym and lifting weights than I did for wrestling. I started reading everything I could get my hands on: bodybuilding magazines, Arnold’s Encyclopedia...
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Fitness is Really No Different

I’m about to go on my first cruise next week. Some people desire to be beach-ready physique wise for cruises and I don’t really care for it, but I am planning on coming back and starting my plan to get lean right after. Why? I want to perform better, sure. Being at a stable weight...
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Don’t Forget the Ankles!

The ankle is probably one of the most ignored joints in the human body, especially in athletic performance. Poor ankle mobility affects everything up the kinetic chain. It can lead to knee, hip, lower back, and shoulder problems. It is important as a coach or athlete to earn the right squat, especially heavy weight. If...
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Small changes, big results

I’ve had many people over time ask me what the best diet is. I am a “dietitian” after all so I should know, right? There is usually combination of shock, disbelief, and/or disappointment when I tell them that none of them are. The expectation among beginners in health and fitness, though with good intention and...
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Five Physical Tests to Ensure Survival During the Zombie Apocalypse

Donald Trump is President, Amazon is delivering groceries to your house using drones, and Drake is the top musician in the world. What does all this point to? Zombies. Yep, for sure the zombie apocalypse is on the horizon and if you’re not prepared for it, you’re not going to make it. Luckily for you,...
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The Ultimate Hotel or Traveling Workout

Are you one of those people that constantly travels for work, and you can never seem to fit in a simple workout, or never know if there is going to be a gym where you are staying? I know quite a few people who do tons of traveling for work, and this always seems to...
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Cardio timing

Cardio timing   Insulin Let’s talk insulin for a second. Insulin is a storage hormone, and it gets released by beta cells in the pancreases in response to rising blood glucose. As the blood glucose raises, the pancreases secrete insulin. Insulin binds to an insulin receptor on a cell, which will cause GLUT4 proteins to...
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The Most Successful Athlete

…is rarely (though sometimes) the genetic freak.  Before you start peppering me with your anecdotals and acquaintances that defy that statement, I will acknowledge that there are exceptions to that rule. However, the most successful athletes I have known or heard of are usually those who have a bit of genetic predisposition and a lot...
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Be Intentional

Over the last several months, Steve and I have been working hard to become debt free. In an effort to reduce our monthly expenses, in January, I sold my jeep and “bought” a less expensive car. After driving the car a couple of months, I decided I didn’t care about the car enough to warrant...
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How to Prioritize Training When Life Gets Crazy

Sometimes life can get a little crazy and that can make getting training in more difficult than before. This doesn’t mean that we can’t get training in, just that we have to make some adjustments to do so if it’s a priority in our lives. If training isn’t a priority then it will get dropped....
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Three tips that helped me podium at WSM u90kg.

I want to outline and explain a few things that dramatically improved my performance in training and ultimately in competition at the 2017 World’s Strongest Man u90kg competition. These changes were lifestyle and diet based, and for their relatively minor investments they could be considered force multipliers with how much of an impact they had....
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Fructose

Fructose Fructose is the sweetest of all-natural sugars. It is somewhat special compared to other sugars. It has its own GLUT transporter which is cool and could potentially make fructose a better option as a carb source, by lowering the total amount of insulin secreted due to specific glucose transporters. Fruit could be a better...
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Words to Live By

I had a writing prompt earlier this month that has turned into a conversation piece between me and nearly everyone I have run into and has led to some fairly interesting reading as well. “In your more dire situations, what life rules do you cling to in order to guide your behavior to the best...
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What are You Willing to Sacrifice?

So, what are you willing to sacrifice to reach the goals that you have set for yourself in life? Do you not know? Have you never asked yourself this question before? If you’ve set goals for yourself, then surely you have. Maybe you haven’t, and if that’s the case, then I’d be willing to bet...
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A No Bullsh*t Intro to Strongman

Is strongman training appropriate for everyone? 1. Yes, assuming they are healthy enough to do any form of physical training. What are the benefits of strongman training compared to more traditional training styles like powerlifting or bodybuilding? 1. Strongman training involves a few fundamental human movement patterns: the overhead press, the deadlift, weighted carries, and...
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Kids and Hydration

Summer Heat Has Arrived We often don’t think of the necessity of hydration until Summer is upon us. While we have hydration needs during cooler months, it is especially necessary to focus on hydration during Memphis’ summers. A good way to monitor your child’s fluid intake is by using this 3 point system: Prehydrate –...
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Best Exercise to Fix “Desk Posture”

In today’s world, a majority of the population has bad posture. With the amount of sedentary lifestyles and desk jobs, our posture is the first thing to suffer. In past articles, I have talked about S and C posture. Just incase you missed it; here’s a quick overview. S posture is excessive rounding of the...
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Build The Pillars of Strength and Aerobic Capacity

In our pursuits of athletic and physical improvements, we must ensure that we have the proper foundation to continue to build upon. There are two physical capacities that we must enlarge before we can add more on top of them: strength and aerobic capacity. What is capacity? Capacity is used to reference ability in a...
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The “Do NOT’s” While Training For a Powerlifting Competition

Things I Have Learned NOT to do While Training For a Powerlifting Competition People do dumb stuff right before a competition. These things range from not following the training program to trying to lose 10+ pounds to compete in a lower weight class 10 days before the competition. I have seen some goofy stuff in...
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Don’t Get Caught Up in Your Own Crap

I experienced something recently in my life that has made me change the way I look at myself. I came to the realization of how easy it is to get caught up in our own crap. What do I mean by that? Let me tell you a little bit about myself. Most of the time...
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Develop a Better Push Press

SET UP Stand with heels underneath your hips, legs locked out Hands outside the shoulder with a full grip, elbows slightly in front of the bar Begin with the bar racked on the front on the shoulders, belly tight POINTS OF PERFORMANCE With a tight and rigid body, break at the hips and knees dipping...
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Attention: Endurance athletes. Yup, you. The runner, the cycler, the biker, the elliptigo-er, the rower…alla you. You really should lift weights. No, seriously. You need to lift weights. Trust me, I know that’s a little hard to take seriously. I have had a similar message to all my powerlifting/strongman/weightlifting friends as well. There are benefits...
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RPR and Movement

Earlier this month I had the the opportunity of taking the Level 1 RPR (Reflexive Performance Reset) course. Long story short, it was more insightful then I ever imagined. As many of my clients and colleagues know I am a firm believer in proper movement mechanics, strength, stability and mobility. All of these play an...
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Block Periodization For CrossFit: General Adaptation Syndrome

When CrossFit first gained public attention, there was a lot of criticism of the “WOD” training structure from sports scientists and strength coaches. While traditional training utilized a long term periodization model for programming, CrossFit utilized a daily form of programming. Periodization is simply the organization of training. At CrossFit NBS we utilize a long...
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Things Learned at a meet as a Coach

Things Learned at a meet as a Coach In powerlifting, you should learn something every training cycle, especially from the competition. You cross-reference your failures with your training program to find the “top takeaways” that inform the areas of focus for the next training cycle. Identify the weak points, hammer them in the next program....
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An apple a day…

I am taking a foods class at the University of Memphis, and we went over apples in one of our class periods. I thought there were a few interesting takeaways in the lecture. We went over the 3 types of apples: Cooking, eating, and combination. The main difference between the apples is the sugar/fiber content....
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Step 1: Behavior Modification

At the very beginning of any life change, we tend to look at the end picture and all that it will entail before we decide if it will be worth it.  Once we have decided that it is, we often find ourselves with a wave of motivation to start moving all the big rocks in...
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Steps To A Better Handstand Push Up

Challenge Yourself If you have a solid push up and have found yourself wanting a bigger challenge, I suggest you give the handstand push up a try. Below, I will lay out some fundamental movements to get you into a handstand push up. With strength, time, patience and a lot of practice, you’ll nail them!...
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The Body Believes what the Mind Achieves

Let me ask you something. Have you ever sat and daydreamed about something that you were going to do, or perhaps something that you may have already done but you wanted to revisit that place so you thought about it in you head? I’m sure you have. Maybe you were about to go on a...
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Tall Kneeling Step-Up

We are always trying to find new exercises that challenge and help us reach new levels of performance in the gym and on the course. The tall kneeling step-up is one of those exercises. This exercise is great for developing stability, improve motor patterns and nervous system stimulation. As a rotational athlete, it is very...
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Proper Energy System Development in CrossFit and Other Sports

When I first began studying exercise science, I was introduced to Westside Barbell and EliteFTS which led me to common strength and conditioning resources like Supertraining, Science and Practice of Strength Training, Block Periodization and so on. I started training CrossFit a year ago and since then have been taking my previous education and experience...
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Coaching During a Meet

  Recently I have had numerous clients compete in powerlifting meets. Some are remote clients (out of state that I do not meet with) and others that are local, whose progression I see week to week (if they follow the prescribed program). Here’s an outline of my experiences and my approach to guiding a client...
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Golfers’ Do’s and Don’ts of Weight Training

Day in and day out you see golfers in the gym doing “golf” exercises. You’ll see them at the cable machines performing their golf swings with resistance or dumbbells and even standing on a medicine ball to improve their balance. Are they accomplishing anything? Probably not. Last thing, we want to do in any sport,...
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Please Stop Randomly Maxing Out

Training is feeling pretty good. You are probably blowing through the build up weeks and hitting your rep ranges. Maybe your AMRAP sets are predicting you at a pretty good 1RM in the future. Sure would be a shame if something…came up…and ruined it. But hey: that would never happen to you. If you are...
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Mechanics, Mobility, Consistency, Intensity

Mechanics The most important place to begin in CrossFit (or any weightlifting sport for that matter) is with proper mechanics. Mechanics refers to the ability to move properly through core movements. This includes moving your body and external objects in the most efficient, effective, and safest manner possible. In simple terms, you must learn proper...
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Slaying the Giant: Fitness Lessons from the Story of David and Goliath

This article was inspired by a sermon by Jason Cook of Fellowship Memphis on February 4th. I’m writing this article for myself to remember, some of you may enjoy it as well.  Regardless of your religious beliefs, the Bible offers great lessons about how we should live our lives. Stories from the Old Testament provide...
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Do you Rotate During Deadlift?

  A year and a half ago, I took my NBS training partners up to EliteFTS. It was the start of our peak phase for an NBS fitness meet in November 2016. While we were hoping to get in some quality training, we ended up mainly getting torn apart by Dave Tate and some of...
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Strict Press 101

I love me some strict pressing. While typically barbell strict press, I also program is in with log, swiss bar, fat bar, dumbbell, and just about anything you can safely press overhead. I find its utility to be a bit higher than bench press, so if I am really having to consolidate training days, it’s...
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Bringing Back Quality Health Care

Here at Mid-South Spine and Sports Performance, we provide performance-based care for conditions of the musculoskeletal system. Our mission is to provide the members of our community access to the same results-based, quality health care that is typically reserved for collegiate and professional sports teams. Most competitive athletes form personal, long term relationships with their...
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The CrossFit NBS Intramural Open

The CrossFit Open is 4 weeks away! Are you ready to… Prove Your Fitness?? February 22-March 26 Intramural Open CrossFit NBS will be participating in the CrossFit Open and we want all of our CrossFit members involved! In order to provide inclusiveness, we will run an “Intramural Open”, an idea adopted from Catalyst Fitness. The...
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Three Fitness New Years Resolutions that Everybody Should Have (even meatheads)

With the new years comes the idea of new year’s resolutions and with resolutions we see a broad spectrum of approaches. I know I have seen social media posts that range from big goals and big changes to one small action done daily to people who say they don’t need the New Year to spark...
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No one said this was going to be easy

“No one said this was going to be easy” This phrase is something everyone has heard at some point in their lifetime. (If not, I suggest getting into a hobby that does not entail playing video games). This phrase can be aptly applied to School, Sports, Religion, or Work. Basically anything in life. I would...
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Three Reasons To Be Concerned About Compensations

Compensations are a familiar buzzword for most of the general population, but what does that mean? When compensation takes place, changes occur in motor control, joint stability, and movement patterns across the entire body. For example, if a person is compensating for hip extension, they may be accomplishing that movement by contracting something other than...
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Keeping Your New Years Resolutions

It’s that time of the year again: the “new year, new me” saga. How often are those words said with real intention but no real commitment. So, how can we actually achieve these New Years’ resolutions? Set realistic goals – ensure that you don’t set yourself up for failure. Write them down – Statistics show...
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Coaching For The General Population

After this short blog post about sitting back and doing nothing while someone killed themself with bad habits, I had a long talk with David about what we could do.  After very short deliberation, we have decided that I am going to open up my own books to take a few clients that fall in...
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Strengthen Your Pelvic Floor!

I Gotta Pee! If you’re a female, do double unders, squat heavy or perform other high impact exercises for any length of time and you soon find it very difficult to not pee your Lulu’s. If I’m being honest, for me, it’s the one thing that breaks up a consistent string of double unders every...
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The Zombie Apocalypse, aka How We’re All Gonna Die

The plot of zombie movies is pretty basic: human kind slowly gets taken over by lifeless creatures that turn each person they bite into another zombie and the small percentage of surviving humans are struggling to survive. It’s a scary concept but clearly fiction; definitely not something we have to worry about….right? Well, I’m here...
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Recovery outside the Gym: Post Meet

How do you Recover Outside of Training?  The first installment of this series was basically me telling you all that I love to drink. Well, not entirely. I enjoy a good drink, unlike some of you all who prefer to drink fruit-flavored stuff spiked with alcohol or beer that takes like water ‘cause you are...
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All About Headaches: Tension Headaches

Last month we discussed some of the problems that are prevalent with headaches in the current model of medical care. These three problems in headache care were: 1) A lack of quality health care professionals 2) Improper diagnosis of headaches 3) Improper treatment of headaches. In the next couple of articles we will breakdown different...
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King of Accessories

Picture this, you’re at the gym and you see some guy on the bench press. He’s an average looking guy that looks like he may lift, or he may look like he doesn’t even lift, but that’s beside the point. Okay, so he’s benching and is struggling to get some reps in with 135, or...
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What is the Best Piece of Equipment In Any Gym? 

In my opinion, the T-Bar is the most useful piece of equipment in every gym. Why you may ask?  It can be used to train both upper and lower body, help teach proper motor patterns (hip hinge, squat, deadlift) and it also can be used to train all aspects of strength, power and hypertrophy. What...
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Client Bill of Rights

In an effort to continue to be the best we can be for you, I thought it might be a good idea to share with you what we call our Bill of Rights. When you join CrossFit NBS, you’re not just showing up for a workout, its important to note that you’re a part of...
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11 Years of Coaching: What Have I learned?

Today, I was able to catch up with one of the first coworkers I ever had in my career as a coach.  It was good catching up , and remembering the early days of our careers.  My god, how things have changed for me.  Getting older in itself comes with some maturity, but growing up...
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Cardio for People Who Hate Running

“David, I…HATE…RUNNING!” I’ve heard it more than once in my time as a trainer. Running is a very polarizing activity. Some people love it, most people hate it, and neither side really understands how the other one can feel the way they do towards it. I once programmed a mile run into the training plan...
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Recovery Outside of the Gym

How do you Recover Outside of Training? Does training fall within your top five priorities in life? Do you feel like training creeps into other areas of your life and you cannot stop thinking about it? This tends to occur when someone is passionate about a sport, hobby, or career. Nothing is wrong with answering...
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5 Lessons I’ve Learned in Powerlifting

I would say that I am still pretty new to the sport of powerlifting. I’ve been doing it for almost 3 years now, but I feel like there are many lessons that can be learned in 3 years.  I would like to share a couple of them with all of you in hopes that my...
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All About Headaches: Three Problems In Headache Care

Headaches are one of the most difficult and common ailments that affect people world-wide. Although they are more common with females, headaches are a burden that almost every person is likely to experience not only in their lifetime, but every year. I understand the complexities of headaches and that many people are likely challenged by...
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Back Problems? No Problem!

The most frequently asked question asked of me is, “What exercises do you recommend for back pain/problems?” There is no one answer to that question. Why is that? It is primarily due to the fact I like to screen the client to see where the pain is actual coming from or what is actually causing...
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MotherRUCKER: Part 2

Last month, we discussed the various types of ruck sacks as well as how to pack them successfully in part 1 of this serious.   Today, we will talk a bit about training for or around your ruck. Most clients that I work with are rucking because rucking is an important ability within their career path. ...
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Always be Caring…

9 Keys to Strengthening our Affiliate (community) I recently read this e-book, Always Be Caring: The 9 Ways to Strengthening Your Affiliate Community  written by Ben Bergeron. The material was written specifically for gym owners and coaches, so during my recent turn presenting during our monthly CE sessions, I delivered my best interpretation of it...
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Experiments in Ketosis and 60 lbs of weight loss

This time last year I was weighing in right at 280 lbs. Fast forward to present day and I’m hovering around 220. That 60 lbs of weight loss has come from a number of different factors. I got off testosterone supplementation, started doing CrossFit, started running, and went through many dietary changes. In this article...
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Why your Training Needs Change pt. 3

BETTER AGED As people, we adapt and learn which allows us to progress. Well, some of us. Others fail to change and thus fail to progress. Either way, when we implement what we have learned (often through failing), we identify certain variables as the cause of the failure and change those variables. Then we see...
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Amino Acids: Sneaky Calories Exposed

Supplements can be confusing.  Many are absolutely worth the time and effort, while others are clever marketing ploys that don’t really make much, if any, difference on your performance.   Further, of the ones that are worth while, the truth is that *situationally* they aren’t appropriate.  So how do you know what to take and when? ...
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Inspire Some, Intimidate the Rest. Right?

While some of you may recall and others may not, “Inspire some Intimidate the Rest” use to be our slogan for NBS Fitness. Now, I could see how having this as your business slogan could lead one to believe that we are in fact an intimidating gym full of intimidating meat heads. However, that being...
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Callous Care

Building Callouses Despite what you may have heard, callouses on our hands are actually a good thing. Large callouses however, are not. Let’s start by defining what a callous actually is. Callous –showing or having an insensitive and cruel disregard for others.  Oh, ok, not that kind. Callouses are quite simply just a hardened or...
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MotherRUCKER: Part 1 of a series about adding rucks into your life

We discussed rucking on episode 3 of the Iron and Lead Podcast very briefly, and since then I have had quite a few questions on rucking.  While I have had the benefit of working with hundreds of military/LEO/big dudes for the last few years, I do think rucking can be an enjoyable (*gasp*) activity for...
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The 4 Reasons You Will Fail

What is failure? Failure is inevitable. Failure is life. Show me someone who doesn’t have a bag full of failures that they can pull from and I will show you someone who hasn’t done anything worth a damn. Failure is an opportunity to learn from your mistakes, to do it better the next time. Failing...
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Why Your Training Needs Change pt. 2

YOUR POSITIONING SUCKS My poverty bench is so comical it could have its own stand up show and make a killing. Seriously, it would sell out the FedEx Forum. My current goal is to hit a (measly) 400lbs bench on the platform. Over a year ago I completely changed my bench setup and stance, which...
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How to Master the Hip Hinge

Our hips create a lot of power and its important that we learn how to harness that power, especially in the golf swing. How do you harness the power, through a proper hip hinge. What is a hip hinge? The hip hinge, is flexion and extension originating at the hip. It is a fundamental pattern,...
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Why Your Ab Exercises Could be Destroying Your Back.

Spoiler Alert: This article exposes some of your most common and favorite ab exercises Abdominal exercises are a key component of any good training program. Functionally, they are crucial in providing stability throughout the spine as well as connecting the upper and lower extremity during almost every exercise in the gym and during sport specific...
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The best times to use protein powder

I usually suggest people to eat whole foods as opposed to protein shakes, and to drink protein shakes as their last option. Whole food meals are going to be your best bet for improving body composition, and your diet should consist of mostly whole foods. I do think however, there is a time and a...
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Distractable Me

Let me ask you a question. Do you ever find yourself getting distracted from doing the things that you need to do to become the best possible version of yourself? I know that for myself, it is a never-ending struggle to stay on track towards reaching my goals and even completing simple tasks, such as...
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Let’s Get Past the Stigma

Life Advisors I feel like if counselors and therapists were called “Life Advisors” there would be less stigma placed on those who see them. Or, less stigma placed on mental health overall. When someone remarks that they have an appointment with their financial advisor, the response may typically be, “Cool, hope all goes well!” or...
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Staying Safe In Summer Heat

I’m going to be very honest: somedays, I rise each morning just to go to the gym in hopes of seeing David running so I might make fun of him.  And man, he doesn’t disappoint. However, through this sibling-like tough love, I found myself feeling a little bad for him as the temperatures headed into...
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Steps to a New Level of Mental Strength

I used to say that anyone who can physically squat a thousand pounds surely doesn’t have any mental weakness but much like many other definitive statements that I have made, I’m about to challenge this one. I first began lifting back in 7th grade. As I started puberty, I shot up in height very quickly...
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Why your Training Needs Change!

Why your training must change over the years. When it comes to the true definition of a powerlifter I am still a novice in the sport. It has been five years since walking my scrawny ass through the front doors of NBS fitness, starting with only a map (training program) down a road leading to...
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5 Activities Your Low Back Wishes You Would Change

1) Getting Out of Bed If you were hoping this means that you should hit snooze until 10am, sorry sleepy head. This is referring to HOW you get yourself out of bed. Luckily, this is an easy fix, and one you may be doing correctly already. There are a few reason that getting bed out...
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Warm-Up for Everything!

A few months ago, I wrote an article about the importance of warming up before teeing it up on the golf course. Way too often, I see people trying to squeeze in a workout, skipping or just completely forgetting the warm-up because they feel the main movement is more important. When in fact, the warm-up...
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I Want to Challenge You

Do you have anything in your life that you are working towards right now? Have you ever set goals and reached them because it gave more of a purpose to what you were doing? If you train, do you train with a purpose? Do you have a reason for the things that you put yourself...
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Focusing on what you have…

Sometimes, life has themes.   Over the past year or so, I have taken a step back from my previous perch as the super set-in-her-ways diva and have done a bit of introspection.  This quest to understand myself a bit more led me to a really great set of writing prompts by Jordan Peterson (...
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Single largest participatory sporting event in the world…

The CrossFit Games For the first time in CrossFit Games history, it will be televised on a national network. The Games will be broadcast through 2017 and 2018 on CBS, CBS Sports Network and CBS Sports Digital. With nearly 400,000 athletes from more than 175 countries The CrossFit Games is the single largest participatory sporting...
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Dieting Tips For Travel and Eating Out

The vast majority of my clients are not physique competitors looking to do well onstage but are instead regular people who just want to lose some body fat, build some muscle, feel better, and be proud of their bodies. What this means is that packing all their food and taking it with them everywhere they...
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Recovery, Recovery, Recovery!

Sports Performance is a buzzword that holds a high amount of value in competitive athletics. When most people think about performance in sports, they think about training, lifting, agility drills, or other activities that increase the athlete’s abilities. Athletes invest a large amount of time pushing their bodies through extremely high levels of physical stress...
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Camera Shy

Don’t be Camera Shy If you are like me, explaining things via text can be difficult. Important bits of information can be lost in communication if the message is misinterpreted. This is amplified when trying to give instructions to clients who need explanations or form breakdowns and technique cues. For one thing, the coach is...
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How People Have Changed Their Lives Through CrossFit

Lives are Changing! I recently pulled a few of our CrossFitters aside and asked them to share how CrossFit has changed them. It seems dramatic, I know, but CrossFit has truly made such positive change in so many lives. I hope this inspires you to make the changes you need to make to improve your...
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Golfers Are Athletes

Over the past several decades, fitness in golf has been a highly debated topic. Until recently, fitness was viewed negatively on the golf community and was something you “never” should do. However, even though times are changing, people still critic the place of fitness and lifting within the golf community. Prime examples of this are...
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Stick to Your Guns

In the short time that I have been involved in strength training and powerlifting, there are many things that I’ve noticed throughout that time, and something that sticks out more than most of the atrocities that I come across. That is the act of “program hopping”. Yep, I’m talking about your friend that in one...
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Making Sense of Macros

I can never emphasize enough the importance of eating a healthy diet.  I also cannot believe how often this is ignored.  You don’t have to go on a fish-and-broccoli only diet, but American’s have a terrible relationship with food as a whole.  Make sure that the food you are consuming each day SERVES A PURPOSE....
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NBS Fitness Guide To Supplements, Part3: Health

Welcome to our third and final installment of the NBS Fitness Guide to Supplements. In Part 1 we discussed the importance of protein and the different types and qualities available. In Part 2 we discussed the importance of a peri workout protocol. We are going to finish this series off with talk about products that can help...
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“One Piece at a Time”

Puzzled We were fortunate enough to enjoy some much needed time with our grandson last weekend. Jackson is absolutely our greatest joy and we treasure our time with him. During our customary trip to Target on Saturday, he picked out a 1000 piece puzzle for us to do together. I always enjoyed putting puzzles together with my children...
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Ask the Chiro: What is the Education of a Chiropractor?

Chiropractic is a very unique profession. As such, there are a good amount of questions concerning the perception of chiropractic education. Unfortunately some of the reasons for these questions is the lack of a common and unified voice from my profession in educating the public. One of these lulls in public education and of the most...
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The Best Post Meet Recovery Ever?

The Best Post Meet Recovery Ever! We always talk about taking a break after the meet to let our bodies recover. For those of you who follow this advice, you understand why. Those that do not implement this will understand one day. For me personally, when I finish a meet I don’t have motivation to...
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Why Movement Screens Are Important

We are all looking to get the best results from our training. However, are we getting the best results if we don’t really know what we need to improve? This is where a movement screening comes in handy. The results from movement screening can help you program your training to improve and restore your physical...
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Change is Good.

While some people fear change, others welcome it. When it comes to your training, conistency is good, but variation can be great. When a person first begins training, it’s true what they say, stick to the basics. That means if you want to learn how to squat, bench, deadlift, and overhead press, then that’s what...
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Why Your Kids Should Do CrossFit Kids

Why CrossFit Kids I’ve been coaching kids for as long as I’ve been coaching adults. One of the focuses has always been teaching kids proper movement patterns that will translate when they get into upper grade level athletics and training. Another benefit to starting kids young is that it sets a precedence for them as...
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The Quick and Dirty on Creatine

When I was younger, I managed a commercial gym.  During this time, I became very close and familiar with the members of that gym. As a result, I became a sounding board for frustrations for many of them.  So it wasn’t surprising when Pam* asked if she could come talk to me about some concerns...
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NBS Fitness Guide to Supplements Part 2: Peri Workout

Welcome back to the second edition of the NBS Fitness Guide to Supplements. In Part 1, we talked about he benefits of protein supplements and what differences between different kinds are. In Part 2, we will discuss the peri workout window, why it’s so important, and what we can do to maximize it. So without further...
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How I Had the Best Year of Training of My Life Using One Easy Trick.

Seriously. One easy trick allowed me to have the most productive year of training I’ve ever had. I am now in the best shape of my life, the leanest I have ever been, and the least injured I have ever been. And the greatest part is you can do it too! Whats the secret? I hired a knowledgable professional...
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Pruning your Training

My mind is obsessed with powerlifting and every aspect that goes into it. This haunts me. It can take focus away from other areas. But it also allows me to correlate random things to explain powerlifting in a better way. I was sitting in church and we were talking about vineyards and the growth of...
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How Fitness Improved My Game!

Over the past year, I have focused my training on improving my game on the course. Why you may ask? There are two main reasons why I chose to do this. The first reason is actually simple. I wanted to improve my game on the course, and I’m a firm believer that begins in the...
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So, You Wanna Lose Weight?

I feel like we all sound like broken records with our talk about nutrition, dieting, cardio, and everything else that goes hand-in-hand with shedding weight and leaning out. Well, I’m going to “weigh in” on the issue. See what I did there? Now, do you want to lose weight? That seems to be what the...
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Turkish Get Up

Kettlebell Training Kettlebell training has always been a favorite of mine. I took a course several years ago and became Level 1 Certified in Kettlbell training in 2010. Eventually, I’d like to become RKC (Russian Kettlebell Certified). Programming Kettlbell workouts in our CrossFit programming occurs at least weekly. One of my favorite KB movements is the...
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The Nutrition Hierarchy

Its easy to get confused about nutrition.  As we have discussed in numerous articles and blogs, there are a million ways to manipulate your intake for a number of different results.  And honestly, for the most part, most ways work to a degree.  This is why its important to understand nutritional components on a base...
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NBS Fitness Guide to Supplements, Part 1: Protein

Since the beginning, athletic endeavors and sports supplements have gone hand in hand. We’ve come a long way from ancient Greek wrestlers chewing on rhodiola leaves to the multi-billion dollar supplement industry we see today and we will continue to make progress in the future. The purpose of this series is to educate you on...
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Prepare. Perform. Prevent.

At Mid-South Spine and Sports Performance, our motto is Prepare. Perform. Prevent. We truly believe that the services and content that we push for at Mid-South Spine and Sports Performance are a direct reflection of this motto. If a service does not reflect at least one aspects of this motto, then it is not one...
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Pouring Into Broken Glasses Part 3

Pouring Into Broken Glasses This is part 3 of a 3-part series on “pouring into broken glasses,” which is a metaphor for how information is spread within the fitness industry. In Part 1, we looked at the differences between how one is educated as a fitness professional vs. the realities of being a personal trainer....
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Why Warming Up Before a Round is Important – Part 2

Part 2 Last month, I started an article about the importance of warming up properly before a round of golf. So, let’s review what we talked about in the last post. How many of you walk up to the tee, grab your club and just hit the ball, as the player in the video below?...
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How to be Successful with your Personal Trainer

Do you have a personal trainer? How have things been going with him/her lately? Are you reaching your goals that you set for yourself? I’m going to lay out some tips here that I think will help you in your fitness, strength, physique endeavors, or whatever your goals may be with your personal trainer if...
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Dem Bones, Dem Bones

Bone Health We all know the benefits of a strength and conditioning program from a muscular standpoint, but let’s pause and think about the benefits your bones receive. Our bones are living tissue and constantly changing. From the moment of birth until young adulthood, bones are developing and strengthening. Peak bone mass occurs in our...
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Bodybuilding: When Should You *Not* Compete?

Behind all the tan, awkward cut bikinis/speedos and carb-depleted divas lies a sport I really love.  So much, that I am frequently encouraging people to get out of their comfort zone and commit to a formal show.  While I think this is a really great goal for a lot of people, I am reminded time...
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Vertical vs Horizontal Loading

When it comes to the organization of training, many people fall back to basics they learned early on in their training career. Things that have been passed time from one lifter to the next and so on and so forth. Many times lifters are not even sure of the purpose or reasoning behind their training...
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Ask the Chiro: Chiropractic Concussion Care

Concussions are a commonly seen condition, especially in sports care. Chances are if you have played a significant amount of competitive sports, regardless of the level, you or one of your teammates has experienced a concussion. Concussion management has taken some large steps forward over the last decade in sports medicine to help provide better...
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Pouring Into Broken Glasses (part 2)

Pouring into Broken Glasses (2) Now that we have been formally educated by a recognized institute (Part 1) and continue to learn from others while building more of our own theories, next we need to weather the storm of attempting to actually teach people. Trainers and coaches are nothing more than teachers, and athletes and...
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What I Learned at the Sports Performance Summit!

Last weekend, the entire NBS team and I, had an amazing opportunity to attend the Elitefts Sports Performance Summit at Ohio State University. It was a once in the lifetime opportunity to have all of those brilliant minds together in one place. At the summit, we were lucky enough to learn from some of the...
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Your Friends are Stupid

Who are you seeking advice from when it comes to your training? This is a pretty serious question, and one that you should be asking yourself if you are serious about training. Working in a gym you tend to notice many things from time to time, and eventually they start to get to you. There...
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Kettlebell Swings…How and Why

How to Be A Great Swinger! Kettlebell swings are personally one of my favorite exercises.  No matter your fitness level, you can learn to swing properly and efficiently. Swing Stance and Set Up Start with placing your feet slightly outside hip width. Your stance should be more narrow than a squat stance, with toes pointing forward....
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Transitional Elements from Powerlifting To Hypetrophy

In the past few years, countless great strength athletes have began incorporating hypertrophy components into their programming.  While the cited reasons vary quite a bit, there’s no debating that there is clearly a case for hypertrophy work for the strength athlete.  Some of the more sophisticated reasons would be to create a frame that can...
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Why You’re Fat (or you will be)

Don’t you just love a catchy title. Catchy, effective, and truthful. If we’re going to define “fat” as having more body fat than the ideal amount for health (ie overweight/obese) then at least 2/3 of the population falls into that category. That number is also on the rise, by the way, which means there is...
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All About Running Injuries

Are you a runner who needs help getting back up to speed? Running injuries are seen in everyone from the recreational runner to the most advanced ironman athletes. As a provider for all athletics at the University of Memphis, one of the most challenging sports to tackle is track and field. It is a well acknowledged fact that track...
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Pouring into Broken Glasses (Part 1)

Pouring into Broken Glasses (1) Back to School An education in Exercise Sports Science is largely comprised of memorizing muscles, understanding movements, and practicing tests to apply to subjects in a lab setting. You learn the scientific theories behind testing as well as the protocols themselves, which test for specific values. Most of this information...
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Most Important Part of the Body in Golf Performance

In my last article, I discussed the two different types of posture, S-Posture and C-Posture, and how important posture is to the game of golf. Recapping, posture is crucial in every shot you are attempting to hit. However, what part of the body plays the leading role in keeping our posture on point during the...
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The CrossFit Open…what is it and why should you care about it?

The first ever CrossFit Games was held in 2007 in Southern California at what is knows as, “The Ranch”. Anyone could sign up to compete. This was the workout for the 2-day competition. Saturday Event 1 For time: 1000 meter Row then, 5 rounds: 25 Pull-ups 7 Push jerks (135 / 95 lbs) Event 2...
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The 3 Muscular Contractions and Creating Stability

Did I catch your attention with my gripping title? I hope they’re a few of you that get a moment to read this tid bit of valuable information that can help you to create more stability by understanding the 3 muscular contractions, and what each of them do. One of our biggest goals we want...
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The Article Every One With a New Year’s Resolution Should Read

I have been training for 17 years, I have been in the fitness industry for 10 years, and I have owned a gym for 5 years. Along that time frame I have helped over a thousand people in training, nutrition, and life. I have watched people succeed, fail, struggle, bounce back, do awesome, do terrible,...
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Your Age is Irrelevant: Debunking the Age Excuse

The age excuse is a topic that I encounter on a regular basis in my personal and professional life. “I am to old for ‘X’ activity.” “Getting old sucks.” “Back when I was younger…” People talk about age like its an unescapable, constricting prison. It’s as if age simply deteriorates you and keeps you from being active,...
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Bands & Chains Holding me down!!

How to Use Bands and Chains for Accommodative Resistance The concept of accommodative resistance can be explained as “the increase of resistance while lifting through a range of motion” (Medical Dictionary for the Health Professions and Nursing. (2012)). This can be accomplished by using bands or chains to increase tension/weight at the lockout of a...
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S Posture Vs. C Posture

Not only is good posture important in everyday life, but it also plays a vital role in the golf swing. In a perfect world, we would all exhibit a neutral spine position 24/7. However, due to jobs, stress, injury, and just day-to-day activities, we all lack the perfect posture that our moms tried to instill...
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Kipping Pull Up, Part 3

Kipping Pull Up – The Final Chapter You’ve established a superman (arch) and the hollow position and we’ve taken that movement onto the bar. The next step is actually getting the pull up. Part of the goal when working the Superman/Hollow position is to generate enough force that you create horizontal momentum.  At the apex...
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Fitness Industry Skills No One Talks About

Go to college. Get an exercise science/ kinesiology degree. Go to grad school. Get an internship.  Suck at your trade for a while, then slowly get better. Make mistakes and learn from them. If someone asked me to summarize the path to becoming great in the fitness industry, that would be my initial suggestion.  As we...
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Mindset Muscles

Your mind can help you or hurt you On any given day in any given situation, our mind will set us up for failure or success. A negative mindset in social situations may go something like this: “what if they don’t like me”, “I hate what I’m wearing”, “Why am I here, this is stupid”. Sound familiar?...
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5 Ways to Know if Your Gym Sucks

I may be slightly biased in my opinion on this subject but 17 years of training and 10 years in the fitness industry has influenced my ideas on what constitutes a solid gym from a gym that sucks. I am sure there are more than just five ways to know if your gym sucks but...
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Rubber: Not Just for Protection, But for the Gainz (video)

There are many training program systems for strength athletes and different theories are applied within these systems. With so much specialty equipment out there, people tend to get lost in what  to use and more importantly how to use it properly. In this installment in our “Specialty Equipment Series” we are going to look at...
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5 Easy Ways to Reduce Health Care Costs

In the wake of yet another report of insurance hikes set for 2017, more and more people will find themselves asking one question: Why are health care costs SO HIGH? Now I know “tis the season” to start getting all political. I know everyone wants to begin blaming the Affordable Care Act (Obama Care) or the top...
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Why Is Strength Training Important In Golf?

In the past, strength training in golf has been a highly debated topic. However, times are changing. Strength training is important in every sport, even in golf. That’s right, I said it! Proper strength training, on a regular basis, will help prepare a golfer for the physical demands put on their body, reduce risk of...
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RPR Meets Finding Strength

Recently I had the opportunity to work with Zach Gallmann, founder and producer of the popular strongman series, Finding Strength, at EliteFTS. Zach had heard a lot about the new RPR method for improving performance and fixing compensations. He had a lot of interest in finding out if RPR could help him, so we got him in...
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Kipping Pull Up, Part 2

Last article we established that the hollow hold position is the most fundamental movement in creating success in kipping pull ups. This article we will add the arch or ‘Superman’ positon, which is the opposing position to the hollow hold. Hollow hold             Superman It’s important to maintain contraction throughout...
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Why Are You Squatting to a Box?

Have you ever done this? Have you squatted and sat back onto a box before? Do you have any particular reason as to why you were doing that? Perhaps you saw it somewhere, maybe someone told you to. Well, here at NBS we have many people who box squat, and a variety of reasons for...
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The 4 Pillars of Success and Why We Added CrossFit

I’m lucky, I have perspective. In the fitness field I’ve worn or wear many hats and that has allowed me to participate and witness many things. It has allowed me to meet and know many people. I’ve had the chance to watch people both fail and succeed, to witness people give up and persevere, and to...
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Extra Steps that take you Backwards

**TRANSPARENCY ALERT: I have done each and every one of the actions I am about to list.  I have done entire training cycles of these extra little bits of action and they have stalled my progress, frustrated my coaches, and probably made me an annoying friend.*** Now, with that said, the reason I am sharing...
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RPR Case Files: Shoulder Driving Hip Compensation

History This case involves a female in her early 30s. She is active, physically fit, and exercises regularly at NBS Fitness. Her complaint is severe pain in the front of the left hip (7/10 on a 0-10 scale). This pain is most notable during active flexion of the hip during exercise or getting up from a...
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Article Summary: Joint Health Maintenance Tips

I recently ran across a great article at EliteFTS on joint maintenance and it was spot on awesome that I decided to share it. With joint and musculoskeletal pain being one of the most prevalent conditions in today’s society, there are a lot of poor resources full of articles and experts trying to sell you on...
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The secret tools we have to make your bench awesome!

Here at NBS we have many things that are out of the norm, including a bunch of weird equipment that the majority of gym goers have never seen. We have more bars, kettlebells, and weights per square inch than most training facilities within 300+ miles of Memphis, TN. Did I forget to mention a FOUR...
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Why Your Health Care is YOUR Responsibility

Obviously by now, everyone has heard about the hikes in insurance premiums that are going to be occurring in Tennessee or in other states for 2017. If not, you can read about Tennessee increases here. With the amounts that premiums, copays, and deductibles are increasing, its no wonder that health care is one of the most...
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RPR: Wake Up Your True Performance Potential

An Introduction to RPR: For those who are unfamiliar, over the last two or three months, I have added a new and powerful service to the line of performance and results based services at Mid-South Spine and Sports Performance. The vision of Mid-South Spine and Sports Performance from the beginning has been to provide the best...
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Ask the Chiro: The Difference Between Heat vs Ice

In this edition of “Ask the Chiro,” we will take a look at another common question that comes up a lot i the everyday patient, Heat vs Ice. Both are modalities used to reduce pain and increase function, yet many questions come up when discussing the two. Specifically, should I heat or should I ice an...
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The Well Rounded Lifter

Life is about so much more than the Gym.  It’s easy, as a personal trainer, to get tunnel vision and believe that you have everything figured out when in fact you’ve become complacent in several important facets of life.  I have divided my life up into 5 areas that I refer to my sacred geometry...
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Kipping Pull Up

The kipping pull up is perhaps one of the most sought after gymnastic movements in CrossFit, but can take quite some time to learn. While it may appear as though one is just swinging on the bar and pulling up, there is actually a lot of technique involved. Strength and patience are also key elements...
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Hip Hinging and Why it’s Important

You may be asking yourself, what the hell does it mean to hip hinge and why is it so important. Yep, that was pretty much me a few years back. Let me start with a quick lesson in the anatomy of your hip joint. The head of your femur connects to your hip socket which...
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What is GPP?

GPP is one of those cool catch phrases that fitness folks like to throw around to sound smart (me included) but what is it? Is it metcons? Is it pushing the prowler? Is it steady state cardio on a machine? If you don’t know the correct answer, no worries, this article is designed to get...
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Hosting A Meet: Behind the Scenes

As David pointed out on his facebook this week, we hosted The Clash For Cash And Cash Car Pull this past weekend and it turned out to be a great success.  NBS Fitness itself has hosted 10 or so events in its existence, and various pieces of our staff have been helping in some capacity...
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Ending The “I Am A Mom” Excuse

              So many places to start here so let us just pick a few and jump right in!  “I am a mom; I don’t have time to exercise anymore.  I can’t fit in everything I have to do all day let alone find the time to go to the gym and train.”  Bull.  That is...
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Why You Should Be Using Specialty Bars to Bench Press (with video)

Why You Should Be Using Specialty Bars to Bench Press Last month’s ARTICLE we looked at specialty bars and why you should use them for your training, particularly squat training. This month we are going to look at specialty bars and implementing them for training the bench press. Before everyone gets freaked out: No, we...
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Why High School Athletes Should Build Recovery Habits Now

This fall marks my 7th year as either a competitor or provider in collegiate athletics. During these seven years, I’ve been fortunate to do my part in 4 different programs at the Division I level. These experiences have been as narrow as a football only focus to as broad as encompassing all varsity collegiate sports. Being in college athletics long enough, you...
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Ask the Chiro: Addressing Chiropractic Stigmas.

The most common of all chiropractic stigmas is “Once you start, you have to keep going forever.” Just as with any stigma, there are two sides to this story. I will address some of the truths this stigma is based on, but will focus more on the misconceptions of chiropractic treatment, its goals, today’s societal outlook on health...
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Accelerate Your Fitness

When a meet is approaching there are three questions that you will always be asked.  The first question is are you ready for the meet?  The second question is how did your training go this cycle?  The final question is what is your goal for the meet?  I’m sure that there are more questions that...
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Limited Promotion on Foot Levelers!

Mid-South Spine and Sports Performance is invested in the continual process of providing the best in sports performance care for our athletes and patients. One of these products have been our recent addition of Foot Levelers functional orthotics. These orthotics are providing a much needed support system for an often neglected are in many athletes,...
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Why Do We Warm up?

You may have heard it before if you have ever had a trainer, or if you were ever and athlete on a team with a coach. You show up to train, and they look at you and say, “Go warm up!” You probably look back with this blank stare and think why? Why do I...
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The Confidence Project: Stop Selling Yourself Short

In the past years, I have been able to really dive into the gut of fitness industry.  Between hosting powerlifting meets and strongman events at NBS, continuing to compete in physique shows, and doing media coverage of national/pro level physique shows, I have been privvy to the backstage antic of many competitors.  One thing that...
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Don’t Be A Fitness Victim

In today’s age of trigger warnings, social pressures, and fragile self esteem, people struggling to incorporate fitness into their lives have turned to a commonly used self preservation tactic known as playing the fitness victim. It is characterized by a complete lack of responsibility with a good dosing of helplessness to taste. If you or someone...
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Top 10 Quotes From RPR Athletes

A month ago, I attended the Reflexive Performance Reset™ (RPR™) seminar at The Spot Athletics Columbus, OH. If you didn’t read about my expectations and review on RPR’s benefits, feel free to do so. Since returning, we’ve hit the ground running with some of our more difficult cases at NBS Fitness. Over the last month we have seen nothing short of awesome results...
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Why you need to be using specialty bars in your training!

Specialty Squat Bars: WTF is this? How many times have you walked into a gym and seen a piece of equipment so odd that you are left scratching your head thinking, “What the hell, why is that even in here?” We get that a lot at NBS, because we have equipment you won’t find at...
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Lessons From an Old Strength Coach: Building Value

Recently, I stumbled across a social media shout out to my strength coach from the University of Iowa, Chris Doyle. The post was meant to congratulate him on a story about a recent pay raise that he had received after an undefeated regular season last year. Basically showing respect to his success and hard work....
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Head to Toe Performance: Chiropractic Foot Care

The foot and ankle region is one of the most common areas neglected in corrective and performance care of athletes. 26 bones make up each foot and ankle of the 206 bones in the body  This accounts for almost one quarter of the bones in the body. There are also 32 joints and over 100 soft...
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The Path of Least Resistance; Reach Your Goals

  How committed to your goals are you?  Do you whimsically hope for something good to happen, or do you go out and let nothing come between you and what you want to accomplish.  Our bodies naturally, like water, follow the path of least resistance.  If you allow your body to remain at rest then...
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Reflexive Performance Reset Weekend Review

As you may remember, my last blog talked about my expectations and excitement for the Reflexive Performance Reset™ (RPR™) seminar being held at The Spot Athletics in Columbus, OH. I was looking forward to this seminar for personal and professional reasons. First, I’m familiar with the challenge of getting a muscle to fire in a specific...
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When Should I wear a belt?

I’ve had a lot of questions lately, specifically from clients trying to decide when the right time to put on a weight belt is. Obviously, this is going to vary from person to person depending on their strength, ability to maintain core stability and intra-abdominal pressure. Since I have been powerlifting, my strength has increased as well...
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“The Power of Habit” applied to fitness

“The Power Of Habit”  by Charles Duhigg is a book that sat in my Amazon wish list for a long time before I pulled the trigger and bought it.  While the book made a lot of great points, I wont ruin it by giving you a summary.  Instead, I got to thinking about how the...
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We Were All a Beginner Once-Funny Stories

Beginner Background Earlier today I was joking with a member about some of the silly things I did when I was a beginner and I thought all of you would appreciate some of these stories as well. I started training the summer between 7th and 8th grade. Around this time my testosterone levels were starting to increase...
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DUDE I JUST DID A MEET!!!! …. now what ?

So you just did a powerlifting meet. Now what?  There are many potential answers to this question. Here are my suggestions, compiled from conversations, methods, and opinions from fellow coaches and athletes, many of whom are far more knowledgeable than I am. #1 DELOAD Take some time off from under the bar. This is especially...
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Fitness Meme of the Month

This is literally the only detergent allowed to touch my clothes. Can’t be squatting and have weak shorts, that’doesn’t just be terrible. This is the detergent for those individuals that don’t just want to be strong in the gym but in every aspect of life!
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The Struggle of Growth: 3 Things to Help You Evolve in Your Field

A few weeks ago, me and another member were having a conversation that I have long had with myself about knowledge and learning. This conversation was particularly about nutrition and human performance, but I would argue that it can be applicable to becoming better at your craft, regardless of what it may be. The conversation at hand...
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When Passion Isn’t Enough

One of the things that I love about powerlifting is the passion that people have for the sport.  From training to competitions there is no shortage of passionate people in powerlifting.  People love this sport, they love the way they feel when shattering a personal record or reach a goal that they’ve been working on...
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Eat Like You Mean it! Tips for Gaining Size

Since joining NBS almost 2 years ago when I was just interning here, I have managed to add about 100 lbs to my bench press, well over 100 lbs on my squat, and well over 100 lbs to my deadlift. Needless to say, if you are wanting to become a stronger version of yourself, then...
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Navigating Body Image in Iron Sports

Body image wasn’t something I thought I would ever write about.  Not because I don’t have thoughts about it or have no experience with it, because I certainly do.  However, I think its SUCH a hot topic for people and there’s almost no way to address it without upsetting someone.  As my reach has expanded...
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Forget About Motivation

I can’t say that I’ve seen everything but after 16 years of training and 10 years in the fitness business I can say I’ve seen a lot. I’ve seen people of all shapes, sizes, and background succeed, fail, and everything in between. One thing I hear many people talk about is motivation. Whether they claim...
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Hiring a Personal Trainer vs Online Programming Part 2

Online programming is a useful tool in the strength world that everyone on a fitness journey may benefit from. This ranges from the unexperienced to elite level athletes through out all disciplines. Annie did a great job of explaining how to get the most out of online programming in her recent article . After several years of...
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How Does Compensation Cause Injury? Part I: An Introduction to Functional Lesions

In practice (private or team sports), there are a wide spectrum of injuries that can occur in many different places. Today’s world of information undoubtably arms patients with more knowledge of their body. It is not uncommon for a patient to beat me to the punch and ask whether or not their problem is a...
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Tips When Switching From Powerlifting to Hypertrophy Training

So you’ve just got done with a competition, and the summer is coming up. You’d like to give your body a break from the grind of meet prep training. You’re making the transition over to hypertrophy-style training to try to get some bigger “gunz.” You know what they say, “suns out, guns out.” “Curls for...
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Get the most from remote coaching

Coach Christian Anto has started a series on the differences between remote coaching and personal training, and when to opt for one or the other.  Both have distinct advantages and disadvantages, which I will leave to his series to explain.  I would like to allow some insight in how to get the most as a...
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Personal Motivation: The “Big Rocks” of Life

First off, as a disclaimer, I’m not going to sit here on my high horse and talk about all the things I know or do that you should know and do too. I’m a pretty big on the concept that one of the best ways in invoking a change is to go ahead and own the...
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3 Fitness Terms That Make My Brain Shutoff

I sometimes wonder if other industries are full of so many fads as the fitness industry. It seems someone is constantly putting out some new training style, new diet plan, new health tips that has everyone worked up until the next trend comes along. You gotta be quick if you’re gonna make it on this...
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Hiring a Personal Trainer vs Online Programming Considerations Part 1

Starting a journey in fitness has the potential to be very confusing and difficult. There are many things to consider, ranging from the correct facility to train at to the proper shoes to wear on training day. I’d like to look at two options that will potentially help make your fitness journey less confusing: hiring...
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Training on the Go

I go out of town to visit family in Alabama often and over time I’ve had to learn how to adapt to training in other gyms. I am spoiled at NBS and when it comes to the equipment and training atmosphere, I have yet to train in a gym that compares. So, when I go...
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Dealing with Disappointment

Dealing With Disappointment On April 30th I took to the platform to put my hard work on display for everyone at the King of The Spring Meet at NBS Fitness.  This was my second powerlifting meet and I was nervous as this was the first competition that my family would be able to see me...
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Plantar Fasciitis: Quick Tips For Effective Conservative Management.

Plantar fasciitis is a common condition of the bottom or plantar surface of the foot in which primarily the plantar fascia, a supportive structure in proper foot biomechanics, is irritated and stressed to the point that it becomes painful. In many cases, the pain can be severe enough to alter or even disallow walking.  ...
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4 Rules to keep your training program simple and effective

I am writing this article in an attempt to help anyone out that may not be at the time paying a professional to write out a structured program for them to follow.  Since being at NBS and working under the wing of our owner David Allen, I have learned a couple of things about programming...
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You have a following: Now what?

Social media is a strange place.  Formerly, having a following in any profession required that you be excellent at what you do as well as strategic marketing.  However, the fitness industry and social media seem to be growing together, creating perhaps the easiest marriage of effort and outcome.  This article won’t jump into the morality...
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5 Reasons You’re Not Getting the Physique Results You Want

Summer is coming up and it’s time to show off those beach bods. But what if you’re struggling to get the physique you want? These 5 reasons may be why: You don’t actually want it What a way to start an article right? But I think it’s important that we address the obvious elephant in the...
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There IS a “Team” in Strength Sports

Strength sports have many variables that can make or break an individual’s progression, reputation, and enjoyment of their sport. Some people believe that in strength sports it is only the individual who is responsible for the lift. They believe it is all about their mindset and that no one else can aid them in that. Personally,...
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Conditioning and Guinea Pigs

I recently started coaching the morning conditioning group every week and boy do they get after it. I’ve played around with different workouts with them and experimented on what works for them and what doesn’t. There is a fine line between pushing it hard and causing good change and pushing it so much that it interferes...
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Ramp Up Your Goals with B.A.T.

Behavior, Attitude, or Technique (B.A.T.).  Which of these three elements of your life is letting you down and preventing you from reaching your goals?  This is a method that was introduced to me by my brother Shane.  He saw that I wasn’t reaching my goals like I wanted to and he informed me that I...
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4 Reasons Why you should be doing programming

In my first article, I want to talk about a couple of reasons why it is important to be on some type of program. Not everyone can get a degree in Exercise Science, spend 10 years working with clients, and building experience but you can work with someone who has done just that. Not everyone...
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Ask the Chiro: Three Reasons to Re-Think Self-Adjusting.

As one of the blog series I want to begin, I will be opening up a Q&A for the services I provide and the thoughts and reasoning behind them. To begin we will start off with some of the most common questions I am asked. I hope to spark conversation and look forward to answering each...
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Winning From Losing

     By most standards, 2015 was a losing year for me: I bombed out of a powerlifting meet for the first time in April.  I re-focused and set my sights on Strongman Nationals.  Despite months of preparation, I walked out with a disappointing third place.  I immediately switched gears and spent 15 weeks meticulously...
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Stop these three mistakes if you want to stop being a beginner

Are you a beginner? I bet you don’t think you are but you are. See, being a beginner has nothing to do with how long you’ve been training and I’d even argue that it doesn’t have as much to do with your abilities and performance either. Instead I believe it has everything to do with...
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Small Cue for a Big Squat

http://www.elitefts.com/education/external-rotation-small-cue-for-a-big-squat/    
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How can NBS Fitness help you in 2016?

I recently read the book “Spark: The Revolutionary New Science of Exercise and the Brain” by John Ratey. The book talks about the positive chemical, hormonal, physical, and psychological effects that exercise can have on the brain. As well as how exercise can have specific positive effects on learning, depression, anxiety, aging, menapause, and pregnancy....
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Three Training and Nutrition Concepts For Advanced Lifters

If you have several years of quality training and nutrition under your belt, these three concepts can help further your training success. If you’re still new to this whole health and fitness thing or have been struggling with consistency, I suggest reading this article on goal setting and this article as well before implementing these...
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Fitness and Health Goals for the Everyman (and woman)

I recently had a client respond to the question “Why do you want to lose weight?” with the confusing answer of “I don’t want to do a bikini contest”. I realized that with her being in a gym that has a high amount of high level fitness athletes along with today’s constant social media fitness model...
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A Reflection on a Year in Bodybuilding

Almost exactly a year ago I decided to change sports from powerlifting over to bodybuilding. This decision was primarily influenced by a crappy year of powerlifting competition and a slew of injuries. In March, one of my vertebrae moved while squatting 825 for my second attempt at a competition. This caused my back muscles to...
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In response to another crappy gym opening…

As I write this, I am currently less than three weeks out from a bodybuilding show. I guess you could blame my writing on a lack of carbs but to honest I feel this way all the time. Maybe the lack of carbs have just finally convinced me to put those feeling down into words. There...
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A Line in the Sand

Last night I was sitting around with a group of friends from the gym and they were commenting about people who had left the gym, quit training, etc. Unfortunately, that’s just the way it goes sometimes. Training, losing weight, building strength, being healthy are conceptually very easy. It is the mental and social aspect that...
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Three Things That Will Immediately Improve Your Training Success

Everyone who trains is looking for something to give them an advantage, something to help them gain more return on their investment into training hard and eating correctly. People will put their money into supplements, clothing, training gear, and even those goofy “magnetic bracelets”. Unfortunately, many of those have a relatively crappy return for the...
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Trust the Process

Everywhere you look these days, there’s another scheme at work. “Get rich quick!” “Lose 30 lbs in 30 days!!” “New trick for six pack abs fast!” Thing is, they’re all bullshit. Now, I know that’s a grand statement. Some things may have some efficacy here and there, but most don’t. You see it in the...
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Are you busy or productive?

It seems as though everyone in America these days is just so busy. Always running from one place to another, constantly attached to some electronic device, at the beck and call of work, family, and friends. If little Johnny needs something, they jump right on it. If work sends them an email they answer it...
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The Road to Recovery

“We don’t get stronger in training, we get stronger in recovery.” -Josh Thigpen, 3x WSM Competitor and author of Cube for Strongman Everyone knows rest is important. In the midst of this three day holiday weekend, founded on the idea that the workforce needs to rest sometimes, this topic seems particularly poignant. Tips for recovery...
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To be great…

I recently saw where someone made a Facebook post asking what the point of having a strong deadlift was if you can’t run a mile and what was the purpose of being able to run, bike, and swim fast if you weren’t strong. Well, let me answer that question…Winning! The point is to win! I...
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The Shin Bone Is Connected to the Thigh Bone

I deal with muscle imbalances all day with my training and massage clients.  When people feel an ache or pain they immediately assume the point of discomfort is the problem.  What I have learned from my years of practice is that it is not usually the only problem.  When someone comes to me for massage...
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Interview with Jennifer Bean

Jennifer competed in her first figure competition this past June. I sat her down for interview to check out what she thought about the whole process. Take a listen to what she had to say…  
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Core Training: Revised and Revisited

Core Training: Revised and Revisited By John Taylor Weglicki, PT, DPT Every gym rat and personal trainer has a different outlook on how to train the core musculature. There are countless gadgets and gimmicks on how to get six pack abs. 6 Minute Abs, Ab Rollers, those freaky looking ab chairs, all of them have...
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Unexpected Lessons

If you ask my grandma, “bodybuilder” and “powerlifter” are synonyms. We all lift weights and wear spandex and eat food.  Tomato, tomahto. Yeah, I know, she’s wrong.  I know she’s wrong because I have recently taken a little time out from powerlifting to pursue a little time in physique sports.  Over the past six months...
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The Battle of Wounded Elbow

The Battle Of Wounded Elbow: A Case Study of Sorts Taylor Weglicki, PT, DPT I decided to take a bit of a different direction with this month’s article. I’ve had an interesting time lately working with some folks on elbow rehab, and beyond the typical “tendonitis” kind of stuff you hear about most frequently. One...
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5 Components of Nutrition (and why your diet just isn’t cutting it)

Nutrition is a lot like religion and politics. Uneducated people looking for answers hear something that they like and hold onto to that one particular idea without question and vehemently attack anyone or anything that so much as challenges that idea. In a society of fatties looking to a fitness and health industry that is...
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Therapeutic Massage: An Introduction

There are a multitude of forms of massage available to choose from: Swedish, Thai, Hot Stones, etc. While most people know the most common massage style (Swedish), sometimes referred to as relaxation massage, the style I find most beneficial to my clients (both athletes and non-athletes) is therapeutic massage. During a therapeutic massage session the...
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A Treatise Against Foam Rolling

  A Treatise Against Foam Rolling Taylor Weglicki, PT, DPT For some time now, mobility has been taking the fitness industry by storm. Everyone is too tight, we sit like crap, we move like crap, and only the foam roller and mobility workouts of the day can fix it. Now before everyone jumps down my...
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Majoring in the Minor

When I first started training at the age of 14 in 1999, I would go up into my family’s “play” room and do all the exercises in a book my dad had given me from when he was a kid (from the 1960’s). I had no clue what I was doing and just looked at...
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SHOULDER PAIN, DYSFUNCTION, AND A (POTENTIALLY) BLOODY MESS

I’ve been getting a ton of questions in the gym lately in regards to shoulder issues. The powerlifters are gearing back up for another meet and things are getting heavy again, the strongmen are working the press hard again, and so all the nasty issues, aches, and pains start to rear their ugly heads once...
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Batting A Thousand: Goal Reaching

Have you ever heard the phrase, “Aim for the moon and if you miss, you’ll land among the stars.”? Well, that’s a pretty stupid phrase, especially if you’re an astronaut. I don’t agree with setting goals, only reaching them. The fitness realm is rife with bullshit goal setting. I am sure anybody can name at...
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Band Pull Apart Super Series for Shoulder Health

Check out the original article here: http://www.elitefts.com/education/rehab-recovery/band-pull-apart-super-series-for-healthy-shoulders/  
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Simple, Strong, and Passionate

Do not take this as me telling you how to live your life. I’m 26, not married, and don’t have any kids. For most people, that’s enough of an excuse to disregard anything I might say. But if you’re in the same boat as me or open minded enough to listen to what I have...
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The Importance of an Athletic Developmental System

NBS Fitness was created for the purpose of making people better. Pure and simple, I wanted to expose people to the highest level of training possible to allow them the greatest stimulus for growth. When referring to higher training, I do not mean a higher intensity necessarily (although that is the case sometimes) but more...
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Operational Comfort Zone

We’ve all heard, said, or been told the phrase “You can do it!”. But is that phrase really fair? I mean, is it fair to place that type of responsibility on somebody? You see, by inferring that somebody “can” do something you are also inferring that they can “not” do something, and that the differing...
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TRAINING AND DIETARY CONSIDERATIONS FOR WOMEN

Link to EliteFTS Version of the Article http://www.elitefts.com/education/motivation/training-and-dietary-considerations-for-women-needs-formatted/ Ever since I began training several years ago, I have had the chance to work with both men and women of varying levels of experience and with differing goals. Although my approach for both genders is very similar, there are a few considerations I take for both...
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