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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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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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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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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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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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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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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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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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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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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 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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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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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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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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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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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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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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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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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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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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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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I was in a group this past Sunday that was talking about the show “My 600 pound life”. The people I was with were getting very frustrated at the people in the show who despite having every possible resource available to lose weight were still unable to follow the plan and instead gained weight. They...
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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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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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Lately, I’ve been doing a lot of market research on health care costs and the current state of our care quality. My research was mainly focused on preventative wellness care and I was attempting to back up my claim that the most prevalent and costly diseases right now in America are widely preventable if we...
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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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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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You’ve heard about it, all your friends have it, but you’re undecided, here’s my take on the Instant Pot.
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2017 Finale I probably start as many blogs at one time as I do books. Currently, I have 2 other blogs going as well as 2 books. I bought myself a couple of new books for Christmas, I started one of them and wanted to start the other, but I’m in the middle of an...
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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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Banded crab walks are one of my favorite exercises to preform on lower body days. The purpose of this exercise is to build strength and glute activation in both gluteus medius and maximus. Normally I like to perform this exercise before squatting or deadlifting to make sure my body is primed for the exercises. Follow...
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Permanent Replay I’ve lived that day in my head no less than a thousand times. The day I got a call that my brother had been in an accident and that “he may not make it.” In that moment, I feel to my knees. How. Why. Why Gregg? I couldn’t breathe and I couldn’t think,...
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Try doing a 2.1 mile Christmas Tree Carry!   https://www.elitefts.com/training-logs/off-season-new-york-tree-carry-and-workout-2/
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PVC pipe pass throughs are one of my favorite shoulder and postural mobility exercises. This exercise is great for increasing shoulder mobility and strength, while also developing proper overhead posture. Make sure you’re keeping a neutral posture and keeping that rib cage pulled down. Go ahead and give this a try.
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A few weeks ago, I was privileged with the opportunity to sit down with the Three Amigos over at the Iron and Lead Podcast. We enjoyed some fantastic whiskey, jammed to the metal minute(ish), and attempted to unpack some of the the current problems facing America in the health care industry. I also presented on...
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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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Man! I have been sucking at getting these things out in a timely manner, but you know what they say…better late then never! So, this next riff comes from who many would consider the godfathers of metal. Damn straight! Black Sabbath! This band holds a dear and special place in my heart. I can remember...
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After The Rebook Record Breakers meet I realized I needed to step away from the barbell focused on powerlifting. I love the sport but, it put much negative energy into it over the past year. Yes, I did acquire my best total during this time at the 181 weight class but with the recent decisions...
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Attorney Kathryn Demere was one of NBS first members back in 2012. Her consistent hard work has yielded awesome results, so we’re featuring Kat as our latest Member Spotlight. What are your current goals and training?  Since March, I have been on a quest to lose body fat AND build muscle!  This means four days...
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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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I got pretty lucky.  When I was 15, I walked past a gym needing a job.  Within those walls, I found a catalyst into a profession that I am still head-over-heels in love with 15 years later.  I am using dramatic language and I mean every letter.  My job has evolved over the years: I...
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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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This month’s exercise of the month focuses on the core. Modified deadbug holds are one of my favorite core and postural exercises. This exercise allows you to work multiple plans at the same time. We do this everyday. However, my favorite thing about this exercise is that it teaches you to contract your core and...
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Non-Traditional Thanksgiving We are a bit non-traditional for Thanksgiving, each year we decide on a new adventure, so this year we decided to go camping. On Wednesday, we rented an RV, packed up our pups, our son and his pup, and settled in for a four hour drive as we headed to Edgar Evins State Park...
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There has been a huge rise in people who have chosen a plant based diet over the last decade, for which there are many reasons. Most people choose to go this route for one of two reasons: morality and/or health. I can understand people’s beliefs leaning towards veganism and vegetarianism being a healthier way of...
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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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Change: I have Had a conversation with many in the gym of some decisions I have made which drastically changes how I will be training in the future and the impact it will have on me as a lifter in the sport of powerlifting. The Record Breakers meet was basically a reset button to figure...
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“In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing” –Teddy Roosevelt   I heard this quote some time ago, and couldn’t decide how I felt about it.  Then, an event happened that...
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Venting So we all know, and experienced, what its like to take pre workout and have to run to the bathroom. If not you will be there at some point in your training days, mark my words. Most individuals who train have a higher protein diet than most, with that being said, it is not...
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A couple weekends ago, my wife and I and two other couples went on a camping trip up to Mountain View, Arkansas in the Ozark National Forest. Back when I was in middle school and high school, I used to do all kinds of outdoor adventures. We used to bike, camp, hike, backpack, mountain climb....
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  Warning: I pretty much play the whole song. So I did something slightly different in this weeks riff. I re-strung my acoustic guitar after a string broke last week and i thought it would be cool to do my riff unplugged this week. Believe it or not, I really enjoy playing my acoustic guitar....
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….wrong, PERFECT practice makes perfect! It has been said to us all of our life that, “Practice Makes Perfect”, however, Vince Lombardi quoted that ‘Practice does not make perfect. Only perfect practice makes perfect.’  I agree. In the Beginning When I began CrossFit, it wasn’t uncommon to see some really janky movements.  If there was...
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“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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The majority of people suffer from tight hamstrings. It’s one of the leading causes in postural issues and back pain, especially in golfers. This month’s mobility exercise will help in fixing that problem. It’s very simple. Just lie on your back with one leg straight against the floor and the other leg at a 90-degree...
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We had a little fun with our members using a technique called RPR. Check out how we prove NBS Fitness is the best gym in Memphis. Be sure to share the video, especially with anyone you know who trains somewhere other than Memphis’ Best Gym.
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Shoulder health is something every golfer needs, but something every golfer neglects. Shoulder cars are a great exercise to help target those unloved shoulders we all have. It is important that you keep a neutral and tight core throughout the range of motion. Going into extension or “losing” your core will allow for false ranges...
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Another month in the books, and it was a busy one.  Each weekend this month took me away from home, so getting my training in throughout the week was crucial to get all my training in and face the inconsistencies that come with training on the road. A few ways to de-stress your training if...
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I am not a runner but for the third year in a row I am running the St. Jude Half Marathon. Since I am not a runner, why would I do that you might ask?! I ask myself that as well…. I could say, I do it for the kids (and while I absolutely believe...
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This last month has been an incredibly busy, but fun month. Between two separate offices and providing care for University of Memphis Football, I also spent a weekend teaching RPR Level 1 in Ottawa at Hostyle Strength. It was an awesome experience working with and meeting some new people who are passionate about making their...
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  The Road Back to You: An Enneagram Journey to Self-Discovery- by Ian Morgan Cron and Suzanne Stabile The enneagram is 9 point personality model. In this book, the author goes through the motivations, wants, needs, fears, and actions of the 9 different personality types and how to best proceed to get enjoyment and fulfillment in...
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This month’s exercise of the month is Kneeling T-Bar Press with rotation. I normally incorporate this exercise into most of my clients’ programs, due to the many ways this exercise can be performed.This exercise is excellent for building upper body strength, while training rotation and anti-rotation. It’s important that the lifter keep a neutral posture...
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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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  I suppose there’s no point in me telling you this is another one of my favorites. It’s pretty much safe to say that anything that I’m putting out on this is one of my favorites. I’ve been a metal head for well over a decade now, but it wasn’t until I went to NBS...
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I have been hosting or helping at iron sport events in some capacity for better part of the last decade.  While many have had memorable moments, the Clash For Cash on Beale is quickly becoming the only event that I think about making better intermittently year round.  I was recently asked by my buddy Josh...
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I recently got a chance to try out something I’ve been wanting to try for some time now: a deprivation tank. For those not in the know, a deprivation (or float) tank is a self contained pod that has about a foot of super concentrated salt water. The high salt concentration makes you incredibly buoyant,...
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This is the first day of my peak phase as I ramp up for my main competition in California. 600 was on the agenda today for a 3×2  
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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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This year has brought with it a lot of change for myself, particularly in the realm of the type of exercise I choose to do. Up until recently my training consisted primarily of weight training, either for strength and/or size. Earlier this year I started CrossFit at which point my training shifted to more of...
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***Warning*** this may leave you a little butt hurt. I am not your cheerleader or your personal motivator. Matter of fact, I don’t even like the word ‘motivation’. Motivation is temporary and it’s an excuse you give yourself to not workout or train regularly. It’s something you tell yourself when you’re just plain being lazy....
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You Think This Is a Game? Y’all, I cannot make this stuff up, seriously, everything I find in the gym that ends up on this blog is real. This is partially why I take pictures to log the goofiness I show you it is legit. The next three winning moments in this weeks, “How to...
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Yes, it is indeed time for another Riff of the Week. This one is a bit more on the classic side then most of the previously released riffs. This is a tune that I have enjoyed ever since the first time I’ve heard it and it’s never gotten old no matter how many times I...
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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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At Mid-South Spine and Sports Performance, our goal is to support the goals of our patients and athletes and keep them at the peak of health and performance. Whether you are trying to perform at the highest levels of athletic competition or return to function so they can play with their (grand)children. Today we would like...
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I have been working with Justin Harris for almost a year now, and having him to keep me on track this offseason has a been huge.  When we started I was 198lbs and now I am 20lbs heavier, and I’m the leanest I have ever been at this weight and easily eating the most food...
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Last Thursday I finally met up with Steven Murphy at NBS Fitness, and we decided to get in a typical bro arm session. We had a good workout, and it is always a good time catching up with Steven and getting a training session in. Hopefully this is something we can do more regularly in...
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Last week, we wrapped up our contest schedule with a sold-out RPS Powerlifting meet, The Memphis Classic.  This marks the seventh meet I have been able to help host at NBS and about the 15th I have helped promote and host over the years.  If you add in the strongman meets and push pulls, I...
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  I competed this past weekend in my 6th powerlifting competition. I’ve been training for powerlifting for about 2 years and 8 months now, and I was just able to reach elite status for the 198lb weight class in the Revolution Powerlifting Syndicate (RPS) federation (raw modern). It felt really great to finally hit a...
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On The Road Again It’ been a busy month for Steve and I. Since we are empty nesters it’s a bit easier to get away, however we have jobs and fur babies so we greatly appreciate the help we had so our getaways were successful and joyful! Up Up and Away At 70 years old,...
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A little insight into the barriers I worked on during this meet, you may be surprised what they were, it was not the weight. https://www.elitefts.com/training-logs/nbs-king-of-spring-prep-meet/
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Last Saturday, September 16th, myself and a group of NBSers went up to Lebanon, TN to take on a Tough Mudder. For those not familiar with the Tough Mudder event series it is a 10 mile obstacle course with 20 obstacles spread throughout the course. Obstacles including crawling through mud under barbed wire, sliding down...
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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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  Pull out your  boots, metal studded leather jacket, and tame your mange. It’s time for another riff of the week. This weeks riff is actually something that I’ve learned just recently. It’s from another one of my top 5 favorite bands and although this song was one of their hits, I tend to be...
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I blame Kevin Costner. He made it seem cool to steal from people when he played Robin Hood in the Prince of Thieves movie. In that time period, if you were wealthy it was because you were born into wealth. Unfortunately that same mindset has made it’s way into modern times. While financial success does...
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NBS Anniversary Labor Day was my one year anniversary with NBS Fitness.  I knew coming into this hard driving powerlifting/strongman community there would be a few high brows. I recall one of the very first questions I posed to David during our first discussion of combining the communities. “Let’s be serious, David, powerlifters hate CrossFitters,...
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Mid-South Spine and Sports Performance is happy to announce that we have successfully launched our first newsletter this month! Here at Mid-South Spine and Sports Performance, we believe that one of the most important factors in successful care of our patients is providing education. We are not interested in band-aid care or care that is...
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How Did This Happen Since the introduction, we have had plenty of examples of ways to ruin a gym. Let me remind you that these scenarios listed are things we would kind of like to NOT see when coming into the gym, just to be clear. We are going take a look at equipment that...
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Every one of us at some point in time has walked into their work place and just looked and said, “what in the actual F***?”. Whether it be in your current job, or past job, some job you have been in this has happened. Some of the scenarios you literally have to think about all...
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We were recently nominated for Memphis Best Health Club by the Commercial Appeal and we ended up making it into the top 3 nominees which got us the invitation to The Memphis Most Banquet last Wednesday night. It was a honor to be a part of the event and to know that we were able...
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This book was recommended to me months ago. It sat on my reading cue for quite a bit, until a long flight without wifi gave me nothing but time to dive right in.  As I have touched on before, I typically have a rotation in subject matter when it comes to books that I read:...
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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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At first I wasn’t sure if I should post about this but I figured people would find it informative and possibly a bit entertaining (I thought it was hilarious when I first found out). The funny thing about the fitness industry is that it really is the only health related field that is completely unregulated....
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Mobility means nothing without stability. The Kneeling twist with tension, is a mobility exercise I like to use with my clients to open up the hips, t-spine, and work the core. This exercise allows me to see how the range of motion is affected under tension. My client in the video can tell you that...
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PVC Drill The PVC drill is a method I like to use when coaching a proper hip hinge. I like to coach this drill because is gives my clients intent feed back. To preform this, place the PVC Pipe on your back and there will be three places of contact, the back of the head,...
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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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I decided to pick up a new hobby. I wanted to choose one that didn’t consist of anything to do with weight training or me having to exert much physical energy into, but something that would challenge me and force me to learn something new. After pondering for a while, I got the mental stimulation...
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Short Attention Span I have a hard time keeping my attention on one thing for very long. I desperately try not to multitask as I recently learned that that’s more of a half ass-ing of multiple things than it is getting multiple things done efficiently and quickly. I agree. However, it is not unusual for...
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Last week I released a publication on EliteFTS.com, Back to Recovery Basics: Foundations of Recovery. Since the release, I have received a lot of responses from the article, a few of which I would like to address quickly. The first response was from a Division I strength coach, who affirmed with me the importance of...
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What?! Seriously?! It’s already time for another face melter Bobby? Yes! Yes it is! Bringing you another smoking hot riff from yet another one of my all time favorite bands. I’ve got tons of those. Anyways, this riff of the week is brought to you by none other than the one and only Pantera. Pantera...
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Aside from working at the most kick-ass gym in the Mid-South, I have been focusing on squeezing the most out of my life. This month hosted some GREAT moments for me, and here are a few highlights Reunited with my training parter: Courtney and I trained together a year or so back when we were both...
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Christian came to me around Christmas of last year wanting to start following a diet plan. Anyone who knows Christian knows he has a good bit of muscle on him, and he walks around pretty lean. I knew working with him was going to be a fun time. Christian came to me eating fairly low...
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It is less than a month away, everything you have spent your free time training for is finally here. Just reading that most people will get a slight feeling of anxiety which may also build over the next few weeks the closer the competition gets, and the heavier weight you start moving. Although I am...
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I just recently went on vacation to the beach and one of my favorite things to do at the beach is read. It’s very relaxing to shut down electronics, lay back on a beach chair, and enjoy a good book with the waves of the ocean crashing in the background. If you enjoy reading, give...
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I’ve heard this question often the last 2 weeks and it hurts my heart to say no (seriously it does). I enjoy making people squirm, reading the regret on their face for asking me before I even make my first casting pass on the way back up their leg. The face then turns into confusion as...
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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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Overcoming Injury is something that has always been a part of sports and always will be. General health and injury are also the most common reason that people have to hang the pads, weights, glove, or whatever other metaphorical sport specific equipment up. So when it comes to competing and training, having to overcome injury...
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Time to get your face melted off once again! This one comes from one of my favorite bands of all time. If you don’t know the band, or the song, I question whether or not you’re a true metal head at heart. I actually surprised myself at how fast I was able to pick this...
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In episode 2 we discuss we share some more metal, drink some more whiskey, and talk about how training for physical fitness, MMA, and shooting all go hand in hand.  
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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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The CrossFit Games I sat glued to my computer screes all weekend watching the CrossFit Games. My friend Gus Vandervort participated in the Master’s 55 and older category, so of course I wanted to see his every performance! Additionally, watching all of the athletes, ranging in ages range 14-60+ are beyond inspiring! The workouts were...
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Have you ever heard the cue “wedge into the bar” when hearing someone coach? If not you have not heard a damn thing said at NBS Fitness, it is a “staple cue” that many of the heavier squatters use along with a variety of others. This cue helps set the bar on your shelf which...
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Check out the new podcast from myself and two good buddies where we talk about everything from training to shooting to combat sports, politics, and interview some really cool people. Episode 1 is below.  
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14 years ago today, my dad died. Are you all uncomfortable yet? You shouldn’t be.  The subject of death is so taboo that after the initial acknowledgement of the event, we are expected to keep it to ourselves, lest we make others squirm. But for those close to death, the events that follow can be such a catalyst...
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  I hope that was a catchy enough title to get you to click on this. Lol! I haven’t shared any training on here in quite a bit, so here is what I’ve been up to for the past couple of months in training. We’re in prep for the 2nd Memphis Classic and it’s gonna...
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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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This month’s exercise of the month is a kneeling push press. It is a great exercise for working your postural muscles, while performing a pressing motion. Also, it is a good exercise to use if you’re looking for a pressing motion that is different than a bench press or shoulder press. It is a lot...
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The mobility exercise of the month for July is called the reach roll lift. This exercise strengthens the lower trap and improves shoulder mobility in the golf swing. If shoulder stabilization is something you are looking for, this is a great mobility exercise for you.
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Here at Mid-South Spine and Sports Performance, we operate at a three season a year pace. We have Spring, Summer and FALL FOOTBALL SEASON! In preparation for the upcoming Fall Sports season, we would like to outline some basic fall reminders as well as cover a few big announcements.   1) Dr. Detweiler will be...
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Okay! So, if you follow along with any of my posts at all you may have recently seen the one about me trying to get back into playing guitar. I figured one way I could keep myself accountable and also share some of it with all of you is to start doing a riff of...
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Diet: I have bumped macros to 180 on 3 training days, 350+ cheat meal 2 training days per week, and 100 on off days. Training: Every other training session, I hit back.  Other than that, I’m following a basic chest/back/leg/shoulder split weight: up 7lbs
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With the rising costs of today’s healthcare, more and more people are turning to alternative medicine options for their ailments. My profession has often declared chiropractic cost effective. But is it really? Let say it is. How do you know whether or not it would actually apply to you? Back pain is in the top...
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July was another super cool month. Heres some shit I did! 1.) Bought a new car: The truth is, Jeep isn’t a great everyday driver and gets terrible gas mileage. Further, Kilo doesn’t fit really well in the Jeep. So…after months and month and months of just totally blowing it off and not getting a...
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I’ve had a lot of things on my mind this week that I wanted to blog about, so much so that’s been hard to narrow down a topic. However, after reading David and Bobby’s latest blogs, I decided to expound a bit on their topics. Why train? Why get up every day, put on the...
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I recognize that most people workout because they want to looker better naked. I’m the same way, of course I want to improve my physique. But I would argue that physique improvement is at the bottom of the benefits of training. Physique is so subjective. You can win the Mr Olympia and people will think...
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I have mentioned to people a lot lately that I struggle in deadlift in a competition because I am always gassed. I usually have not trained deadlift after heavy movements in training, until now. I am stoked about how training has been going lately and 2x a week I am deadlifting and squatting on the...
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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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Check out my latest podcast I did for ACRE Podcast. ACRE stands for Arts Culture Religion and Entrepreneurship and is hosted by my good friend and pastor at my church. In it I talk about how NBS was created and what it’s like being a business owner.
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welcome to my experiences of battling ego, poor mindset and fear as I attempt an 8RM and fall drastically short! https://www.elitefts.com/training-logs/wk8-day1-new-8rm-squat-and-bench-in-the-same-day/
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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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I don’t feel like training today. A couple of weeks ago I was pretty down in the dumps. I had had an emotionally challenging weekend with a trip to Brinkley to see my dad, who is very sick with Parkinson’s. As if the disease isn’t enough, there are many underlying issues when it comes to...
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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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So, I just recently returned from my first vacation in almost a year! My better half and I took a trip on a 5 day cruise to the West Caribbean to Costa Maya and Cozumel. As always, this vacation offered some much needed time off from the real world. I haven’t been on a cruise...
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So yea, that’s basically what I’m trying to do here. Some of you may or may not know that I started playing the guitar around the time I was 14 years old, just like every other teenage boy who need a way to impress the ladies. Seriously, I started playing around that time and kept...
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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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The Dexter Jackson Memphis classic has come and gone. I was really fortunate to be able to win my figure class.  If you have been following me for a bit, you know that the past few years have been full of 2nds, so it was nice to finally win one. So now what? Now I gently...
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The first half of 2017 has been extremely busy at Mid-South Spine and Sports Performance. Between the addition of spring coverage of Memphis athletics, continuing education seminars, and the growing population here at Mid-South SSP, we are set up for our best year yet. We are hoping to be able to end the summer with...
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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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As I mentioned my recent article on online training, one of the best parts about having a coach to program for you is that sometimes you get to do cool shit that you’ve never done before. Sometimes, however, this concept can backfire on you. As I am currently training hypertrophy with the goal of putting...
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Modern day society has taken out most of the hardship of previous human existence and replaced it with comfort and ease. While I definitely appreciate having a nice warm bed, air conditioning during the summer, and not having to grow, pick, or hunt everything I want to eat, I can tell that living like this...
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Thank you for registering for the Second Annual Memphis Classic RPS Powerlifting Meet. The discount code for the 3 month meet programming is: classic17 Once you have chosen the trainer you would like utilize for programming, choose the 3 month paid in full option and apply the coupon code at check out. For Christian Anto’s...
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Its that time again athletes where we dial in our training and peak our strength to show it on the platform and put up a fight against the bar!!! Are you ready to take that step, have you planned out your training to lift the most amount of weight at the meet? If not, DONT...
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Ok, I Lied First of all, I don’t love the Airdyve (AD), as a matter of fact there have been times when I have hated the AD. Wait, that too is a lie, I almost always hate the AD. Buuuuut, I have seen many benefits to its training, so in all fairness, I must express...
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Where do I start, sigh, here is a quick re-cap. I came to this gym (NBS Fitness) thinking powerlifting was dumb, who wants to be good at only three things, fast forward 5 years and I’m only half way decent at three things …. David Allen took a chance on me as a front desk...
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I have been working through a workbook lately that has me examining my actions/habits and putting a bit of consideration into why I do the things I do.  It has occurred to me that a LOT of my actions are based on advice that I have put into play. Below are a few tidbits I have...
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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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When I was in college, my dorm mate and I had an alarm clock that would play a song off a CD as your wake up alarm. We thought this was the coolest thing ever so of course we picked a song we thought we would love to wake up to everyday. But after a...
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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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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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This month’s exercise of the month is Landmind Squat Press. This exercise is a great total body strength exercise. I like using this exercise with my athletes for two reasons: Its easier to keep a neutral spine angle Its a great exercise for creating explosiveness Give it a try!
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Iv’e had a couple of people ask lately what we’ve been doing with out training, so I figured what better way then to show some recent videos of our transitional phase. We are now out of our gpp phase and are back on a 9 day microcycle with light, heavy, and medium days. However, we...
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As I have alluded to in previous posts, I have decided to jump into the Dexter Jackson Memphis Classic.  Its been a couple years since I have been on stage.  In fact, the last time I was on stage was actually the Dexter Jackson Memphis Classic in 2015, so it was time to come back. ...
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So I came across this idea while watching a discussion on social media between several EliteFTS team members. A few of them in particular I check up on because the information they share pertains to either my work or common interest’s. Since my work is in strength and conditioning,  you all are a part of...
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Our latest Member Spotlight features strongman Clayton Yohanek. Clayton is a welding instructor at Moore Tech. He started strongman after undergoing 3 surgeries on his right shoulder. In January 2017, he won his first competition in the Heavyweight Novice class. At the Clash for Cash in May 2017, Clayton took 4th place in the Heavyweight...
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Want to stay updated on the latest at Mid-South SSP? Not sure what days the office is open during the summer? Want to learn some new things about the chiropractic profession that you probably didn’t know? Then be sure to check out the office double doors for the latest information. Have you not paid attention...
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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 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 first Tuesday of every month the staff of NBS Fitness sit down in the “Upper Room” and learn something presented by a co-worker. This past continuing education session came from “Gunshow”. For me this little lesson came a little to late as she discussed, how she structures “cardio” for athletes focusing on (in order)...
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As the 2016-2017 Memphis Track and Field season starts to wind down, many personal bests were broken at the American Athletic Conference Championships. Both women and men’s teams showed up well and performed above expectations with the men’s taking 3rd and women’s taking 6th. For a full overview of the meet results, click here! It has been...
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The last time I trained weightlifting (ie olympic weightlifting) seriously was probably about 6 years ago. After leaving college I was fortunate enough to be on the strength staff at LSU where the head strength coach had a good relationship with Gayle Hatch who was the coach of the 2004 Men’s US Olympic Weightlifting Team. Over...
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All Weight Matters As many of you know, I set out for a hike on the Appalachian Trail recently. I made my list, my pack was packed, my shoes were tied and my course was set. We were dropped off by a shuttle and the plan was to hike north back to where our vehicle...
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Much like a preacher about to give a sermon, I feel the need to tell you all something first: I am a sinner. Yep, that’s right, I am someone who has in the past bashed CrossFit and bashed the kipping pull up. The reason why I bashed the kipping pull up was the same reason...
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*Technology has allowed us amazing opportunities. – Booking a plane ticket – Taking a plane across an ocean in less than one day! – Giving humans the skills to land said plane (nerve racking) – Communicating with people who do not speak your language (not even a little) – Giving us directions to amazing views...
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Life is funny, at least for me it has been. When CrossFit first came out I took the stance that most strength coaches took which was that CrossFit was an inferior training method consisting of random exercise done with poor technique at high intensity. In my defense, CrossFit was very rogue when they first came...
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Yep, that’s exactly how I feel every time we do a GPP phase. For those who aren’t familiar with this, Gpp stands for general physical preparation. This is typically something we do when we have just finished competing in a competition. Our bodies are all beat up, and our joints are achy. This is the...
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Summer is upon us in the Mid-South! We at Mid-South SSP are preparing for a lot of changes coming this summer, and are excited to share a few of them with you! Summer is a typically a transitional time for us between spring and fall sports and we typically use this period to help improve and add new...
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“The Iron” by Henry Rollins is one of the most widely quoted passages about lifting weights and the impact it can have on someone’s life.  And for good reason: its a reminder that the absolute nature of training can be one of the most consistent, unwavering additions in someones life. Sure, strength gains are not linear...
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You ever feel locked up in your upper back or thoracic spine? This month’s mobility exercise is a great way to create more mobility in your upper back. This exercise is called reachbacks (quadruped with external rotation). This exercise targets the upper body, chest, mid-back, shoulder, and t-spine to be exact. When performing this exercise...
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This month’s exercise of the month is half kneeling step outs with rotation. Take a look! This exercise is good for developing core and hip stability with rotation. When performing this exercise you are targeting the abs, glutes, core, hip flexors, hips and thoracic spine. It’s a great full body exercise. However the best part...
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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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I’m one week out from my first hike on the Appalachian Trail and I’m nervously excited! We will be in the Shenandoah Valley area of the AT.  I only decided to do this about 5 weeks ago so I’ve been trying to learn as much as I can and prepare as best as I can.  There...
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Here is the video of my rant recently out back of NBS as I came in Sunday afternoon to do my GPP and all of the equipment was left exposed to the elements and soaked through with rain. Many got a good laugh out of it so enjoy:
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The King and Queen of Sping meet has now come and gone. That’s another training cycle in the books, another competition under the belt, and another opportunity to learn from my mistakes and yes, mistakes were made. For the most part, I would say that I had a pretty descent training cycle, even earlier on...
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A friend and I were recently talking about the number of competitors that assign their unhealthy relationship with food and bodyfat with, at some point doing a show.  At first, I was quick to pass this off as first time competitors being unprepared for their show and the impact it can have on your caloric...
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So, I have a bit of a hobby of collecting completely ridiculous fitness memes and I think I have found the most ridiculous one yet. Fair warning, there is some foul language in the meme so be aware. Let’s take this thing line by line. With as many good role models throughout the history of...
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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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“Growing up, my dad would take my brother and I shooting on a regular basis. I remember getting a BB gun at around age six and taking it into the back yard to shoot Coke cans off the fence. This love for guns and shooting has continued to grow over the years. Another passion of...
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Last weekend NBS Fitness held their second annual King and Queen of Spring powerlifting meet. The meet went extremely well and we had some very impressive performances and multiple elite totals. Unfortunately not everything went according to plan as everyone’s beloved Jim Sadler tore his right pectoral muscle on the bench press. After a few...
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Here is my article write up on EliteFTS. Take note of the five lesson’s I learned, some of them being beginner mistakes that came back around.   https://www.elitefts.com/education/meet-report-rps-king-and-queen-of-spring/
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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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Softball As I’ve discussed in other blogs, I came from a relatively active background. I started playing softball at age 10 and, since I was by far the smallest on the team, I was best suited to strap on a catcher’s mask and squat behind home plate.  My size worked for me here, however every time...
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Well, I’m not gonna lie. I needed a last minute blog to put up, so I figured I’d share my best squat leading in to the King of Spring meet we have next weekend. Here is 565 which is 25lbs more than my best last competition.Enjoy!  
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HELLO FROM AUSTRALIA!  I am currently writing this from the lobby of my hotel in Australia, where I am speaking at a three day certification course about Hybrid Athletics.  This is such a cool opportunity for me, and happens to be at the tail of of my higher calorie phase that I have been doing...
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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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In 2007 Ronnie Coleman put out a training video in which he wraps his knees and performs a 2300 lb leg press. You can check out that video here. Ten years later and aspiring lifters are still emulating one of the best ever in their attempts to grow legs like Mr. Olympia. Thousands upon thousands...
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The exercise of the month for March are squats. Why squats you may ask? Squats are a fundamental exercise that everyone needs to be doing. They help in building a strong lower body and help golfers establish a stable base in their swing. Squats target almost everything in the lower body; glutes, hamstrings, hips, knees...
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Lately, I have been asked many questions regarding certain mobility exercises and stretches. So, I decided to start a monthly mobility blog. This month’s mobility exercise is called 90/90. This exercise is great in helping to increase the internal and external rotation of the hips. It’s not the most comfortable exercise, but it’s very effective....
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A Legacy She was of sound mind and body until the last 2 weeks of her life. After a brief illness, she passed away Saturday, March 18, 2017.  My husband’s grandmother “Rene” lived to be 101 years old. Rene was the type of person everyone knew and loved. She always made a phone call to each...
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This month, NBS client and athlete Elyse Lovelace competed at the XPC Elite Powerlifting Championships at the Arnold Classic in Columbus, OH.  Though we had a few logistical hiccups, she was able to walk away with not only a class win, but also the coveted overall female lifter award. A bit over a year ago,...
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Join us in celebrating our Arch Madness promotion on Foot Levelers custom made orthotics at Mid-South Spine and Sports Performance! If you’ve read any of our past publications on the importance of a quality custom foot orthotic, and have been wondering if Foot Levelers are right for you, now is a great chance to find out! Now...
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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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Me and the majority of people who put content out on this page have dedicated themselves in growing their education towards their field of expertise. That being said if you are reading this chances are you have access to some very smart minds regarding training, rehab, business, life balance and the list goes on. So...
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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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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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As RPR continue to have more with athletes, lifters, and general population at Mid-South Spine and Sports Performance, a lot of questions seem to come up concerning whether or not an individual is a candidate to try RPR. This conversation typically starts out with, “well I’m not really hurting right now,” “I’m getting close to a competition,”...
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The NBS Fitness staff all rolled to Columbus Ohio for the EliteFTS Sports Performance Summit a few weeks ago. One of our highlights on the trip was being able to train as a team together in the EliteFTS S4 Compound, here is what speed deadlifts looked!  
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The most common discussion I have to have with nutrition clients is the concept that the scale is not the ultimate judge of progress. It has been ingrained into people’s minds that losing weight is synonymous with losing fat, being healthier, and looking better. The first thing I typically do is explain everything that “weight”...
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That’s efing right! I’ve got more training videos coming you way to the sweet, melodic, and heavy sound of L.O.G. These videos are from our past couple of weeks of our triphasic training including our light, medium, and heavy days. We are just about to start our peaking phase in preparation for out King and...
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“Be Better” If there was only one thing (as a coach) I would want for each and every one of the people I train, it is this: Be Better. “I come to classes 3-4 times a week, I work hard, I move the most weight I could possible move, what more do you want from...
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As modern technology continues to evolve it seems that people are sitting more and more. With smart phones and tablets such a big part of everyday life many of the activities that used to be physical are now played out without having to move much at all. It’s not uncommon for someone to get out...
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How many of you walk up to the tee, grab your club, take a few swings and then just let it rip? I’d bet a fair amount of money that the majority of you reading this are guilty. I know I am. But, why is it important we warm up properly? As I have mentioned...
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The exercise of the month for February is Dead Bugs. For those of you that have been following my recent articles, hopefully you can see by now how important posture is. Dead Bugs are a great exercise to help strength your core and help you in creating a more neutral posture. It is also a...
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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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  HOLY CRAP THOSE BEFORE PICTURES!! (top row is October 2016 , bottom row is February 2017) This week ends an offseason phase of dieting that has been focused on slowly achieving a better body composition year round.  This isn’t to say I was fat in the recent years, but eventually you realize you aren’t...
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Well, I’ve slacked off for long enough! It’s that time again. Time for another movie review. I think I’ve got a good one for you all this go round. This movie isn’t old, but it isn’t new. the title of this film is There Will be Blood, and it was released in December of 2007....
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In the financial world, there is a big difference between true wealth and the outward appearance of wealth. We can define true wealth as the financial cushion to handle predictable and some non predictable negative financial circumstances (loss of income, medical expenses, etc) as well as the financial position to comfortably live the lifestyle you desire...
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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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At Mid-South Spine and Sports Performance, we are always looking for ways to adapt and improve the experience of all our patients. Since officially opening in mid-April of last year, Mid-South SSP has grown from just a table in the middle of a gym. to a true office. We have gone from word of mouth referrals between...
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New style of training will always offer new experiences, this particular program has dynamic work aka “Speed work” which is suppose to be done explosively, this is known as working speed strength. The fun stuff comes when after the initial sets there are “up sets” programmed where the numbers jump up drastically and you are...
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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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Despite all my efforts, I often find myself underestimating how weirded out the general public gets by acts of health.  This weeks case in point is courtesy of a client of mine, who mentioned casually that she was using a meal prep service.  Almost immediately, someone pointed out how obsessive tracking food was and how unreasonable...
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Anyone who has listed to me talk or has worked with me on nutrition knows that I am not a big fan of spending a ton of money on supplements. In order for me to justify taking a supplement myself or for recommending it to any of my clients, it not only has to have a...
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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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We love our members at NBS. We have a ton of people, from all walks of life, that train their asses off on a regular basis. But every so often, someone takes it to the next level. John Canter is a great example. In November, John experienced an aneurysm and subarachnoid hemorrhage. He was diagnosed...
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Just a quick update on how training is rolling currently. I will be participating in the NBS Fitness powerlifting meet April 8th, prior to that I will be attending the 2017 Arnold Sports Festival in Columbus Ohio to aid NBS Teammate Garret Blatnik and the rest of my EliteFTS teammates as well. My training right...
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Meal Prep is Key! Since starting with a nutrition coach nearly 9 months ago, one thing quickly became abundantly clear….I had to plan if I was going to be successful.  Meal prep has been the absolute key to me successfully losing 22 pounds and leaning out all over. Like many of you, I have a...
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After weeks of social media post’s about resolutions and new physique / strength athletes wanting to make a name for themselves. Then hearing a bunch of goals being talked about in the gym I began to pay attention and take note, we are now four weeks past this initial observation and, well this is what...
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What is the Abyss? The abyss is the dark, lonely, and isolated existence that a people find themselves in when they suddenly stop training. People stop training for many different reasons. Maybe they got injured, maybe they were a competitive athlete and they couldn’t perform as well as they used to, maybe they got burned out,...
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It’s been a month since you made your New Year’s Resolution. How are you doing with it? I hope that you’ve made it a full month. I hope that you’re holding steadfast to your resolutions and your commitment and I hope you continue to be successful every day! On the other hand, if you’re reading this and you’re...
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The golf season is just around the corner. Weather is getting warmer and the days are getting longer. It’s important that you start preparing your body for the long season ahead. How should you do that? There are 3 things you can do to make sure you are going to be prepared for those long...
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The exercise of the month for February is the deadlift. Deadlifting is an important element to any strength-training program whether you’re just starting out or following an advanced program. It’s a great full body exercise because it engages both the upper and lower body. In fact, it also shocks your nervous system and improves total...
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There is no better time to live in than right now in 2017, right now in America. I’m not saying this because of some political, personal, or random bias. I’m simply saying this because never before have we been able to do the vast amount of incredible things we are able to do today in...
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Don’t get me wrong: I have the most fun life there is.  Everyday I get to wake up, train, and hang out with people who are extraordinarily committed to their goals.  Along the way, I have the opportunity to make their efforts a bit easier.  That can mean a lot of things: some days I...
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Okay, more like embrace your inner metal head, more specifically embrace you inner Machine Head! Here’s my past weeks training log and what we’ve been doing on our heavy and medium days of training with the sweet sweet sound of Machine Head’s Beneath the Silt to serenade you while watching. Don’t be scared, embrace your...
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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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Typically on my commute in the mornings to work, I listen to some sort of publication, podcast, or lecture on either business, sports, or politics. Specifically a few podcasts and publications are particularly applicable to either training, business, or both. I also like branching out a bit from the medical/chiropractic side of  healthcare a bit as well, as...
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After a three week wave of Dynamic Effort (DE) lifting this week was called “DE” but it was to set a 5RM. I was prescribed to use wraps and I do fairly well when I am allowed to incorporate them into my training. I have never taken this weight for 5 before (the most was...
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  Its been a while since I have updated my blog. In October, I got a little sick.  This led me to take a little break from strongman/power-lifting out of necessity.  It also led to a drastic change in training schedule for the pure sake of having reasonable energy levels when I needed them most...
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Just because something is hard doesn’t mean that it is good There is something instinctual in humans that makes them transfixed by something new and different. If ever there was a place where this was true it would be in the world of fitness. People are constantly looking for the next “secret”. Secret supplement, secret...
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I’ve been slacking on some of my website stuff lately, and now I’m back with a vengeance! I’m going to try to keep up with my training log and keep all of you posted with weekly updated videos. I’m going to try my hand with some videoing skills to keep things interesting, while slapping on...
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One of the questions I’m asked on a regular basis from someone new to CrossFit, or someone considering CrossFit is, “how many times per week should I come?”. If you are new to CrossFit and your body is trying to adapt to the new movements you are learning, then 2-3 times per week is good...
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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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Are you willing to listen to the stuff you don’t want to hear but need to? My nutrition coach, Shelby Starnes, made a post a while back that I really liked. In it he said that when choosing someone to work with you need to decide whether you want a friend or whether you want...
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We are deadlifting! here is a day in review of all the deadlifting that was going on!   My portion can be sen here on my EliteFTS blog   My client Mike using chain’s (his video portion was taken over a 2 week phase as he pulled sumo and conventional). The NBS powerlifting team is getting after...
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This vlog is due to my increase in reading. As I was making my way through this business book my mind went to training and correlated the two. This is what my random thought’s and rambling lead to!  
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Mental Toughness: Make the right choice I’ve been recently watching a TV show called “The Selection” in which 30 civilians try to make it through a grueling mock special forces selection process put on by ex special forces operators. One of the instructors said something that really stuck with me: There is no such thing as...
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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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This video came by request from my blog on EliteFTS. This is in addition to my elite article which can be found here: External Rotation Cues added: – Knees out is misinterpreted by many lifters – Glute activation must be initiated and sustained to keep external rotation throughout the lift, going down AND coming back...
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With health care being one of the most important topics of the 2016, people are clearly concerned with where health care is going and how it affects them. Ironically, however, one of the most common trends I have notices in 2016 is that few individuals actually know what their health care coverage is. The most...
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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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Just in time for the Christmas and holidays, Mid-South Spine and Sports Performance is proud to announce our new T-Shirt line! We have kept the first run of apparel simple and will be offering a limited supply of this black version featuring the clinic logo on the front as well as our alternative logo and motto...
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Now that Christmas is over, I don’t feel so bad smashing a few of your previously held incorrect beliefs (don’t worry, I won’t tell you that Santa isn’t real…oops!). Well, to be honest, at one time I also believed that Santa was real and likewise I once believed that going on a hypertrophy protocol for...
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“CrossFit is dangerous”, “CrossFit is scary”, “You can get hurt in CrossFit”. These are all phrases I hear consistently.  Quite honestly, there is little in this life that irritates me more. During a discussion with my mother in law at Christmas, she made the statement that I would get hemorrhoids from lifting weight and that...
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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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here is the full Vlog!   https://www.elitefts.com/training-logs/trip-to-wisconsin-early-christmas/
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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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How do you know when to Hire a Strength Coach? #1: If you doctor warn’s you of health issue’s that can be improved through exercise #2: You lack energy, motivation, and education about “working out” #3:  You feel like you are making no more progress #4:  You are not sure what the majority of the...
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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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I will spare you the long intro, but in short, this is a series of word sights, sounds, and humans that keep my day at NBS Fitness alive and well. Installment one of Twilight Zone  I have started training at 5:30am.  Usually, I am in plenty of company, but last week I showed up and...
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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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I figured this is a somewhat appropriate time of the year to pick this movie, and it just so happens that I watched it yesterday for the first time in a while. The movie I am referring to is Tim Burton’s The Nightmare Before Christmas. I know, wait. Isn’t that a kids movie? Maybe, I...
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Let’s be honest. A large percentage of our nation is either unhealthy or out of shape due to lifestyle habits. The typical American lifestyle is not conducive to anything even remotely healthy. Crappy nutrition habits, excessive and unrelieved stress, lack of exercise and sleep, a reactive outlook on health, etc. This is why it always makes me...
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I decided to start a monthly blog series on exercises that will not only improve your overall strength, but also your game. This month’s “exercise of the month” is a Farmer’s Carry. What is a Farmer’s Carry? The easiest way to explain this exercise is to pick up something heavy and walk with it. When...
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At Mid-South Spine and Sports Performance, we are humbled to have such an active and driven population of patients. These individuals understand the importance of investing in their own health and dedicate hours of their time pursing their fitness goals and ultimately their health and quality of life. It is great that active (and even some inactive)...
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On being a new strength athlete and trying to lift and train like one of your role models: Pros Their training style Remote programming Cons Motivation Their style and setup may not be best for you The exercises you see them do may be too advanced   Learn how to lift Learn your leverages and...
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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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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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Over the last few years, I’ve noticed a very consistent trend that I feel is plaguing our society. The trend is that everything we want or do in life is going to be accomplished via a paradox. That paradox is that we deserve to accomplish whatever you set out to do without having to hold...
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       < One of the last pictures taken of Christopher Mcandless I’ve got another great flick pick for all of you this week. It’s slightly different then my previous ones as far as the genre and story line goes, but I have an eclectic palate when it comes to movies, or at least...
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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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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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Shooting from the hip: Injuries and Set Backs *Emotion will be tied up in set backs, failures, and injuries which is natural, it is fine. -riding this wave and bailing on the issue is what is not cool -doctors try and decrease pain, or repair after acute injury Repair and Rehab is always the number...
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That’s what most of us trainers/coaches would like to hear!  Instead, we hear about the 99 problems that have been keeping you FROM your fitness!           Warning!! This is one of those tough love blogs that no one likes to read but that everyone needs to read, especially if you’re currently making...
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I’ve got a new twist to the Metal Song of The Week….Training Highlights. Listen to killer tracks while watching my fat ass move some weights  
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I typically say this as a positive: we draw a different breed of people at NBS.  The people that are drawn to a gym that encourages emotional lifting, liberal use of chalk, and loud music are weirdos, but they are my kind of weirdos.  That said, there are still instances that leave me completely baffled....
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  Welcome to another edition of my weekly movie picks. I’ve got a good one in store for you all today. Let me ask you a question. Are you familiar with the band Godsmack? If you are a member of NBS, I’m sure you’ve heard one of their songs play at one time or another....
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Check out the new training log style I am attempting. Hoping to answer more question’s and be able to give more tip’s WHILE training this way.   https://www.elitefts.com/training-logs/coffee-and-deadlifts-with-extra-coffee-full-day-video/
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On October 23, 2015 I was weighing in for the Dexter Jackson Classic Bodybuilding Show. That Friday night I weighed in at 217, one year later I weigh around 275. Since I wasn’t going to have the opportunity to compete this year, I decided to try to put on as much size as possible. My off...
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While scrolling through Facebook this morning and thinking about what I wanted to blog about, I couldn’t help noticing the consistency in disdane for Trump/Clinton up and down my newsfeed. It’s nothing new, its been that way for over a year. Pictures of newborn babies and my friends out having a good time have been replaced...
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I have been involved in the fitness industry all of my adult life and quite a bit of my teen years, as I started as sweeping floors at a gym when I was 15.  As I near the 15 year mark I have seen the good, the bad, and the ugly.  As I grew into...
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NBS Fitness member Will Sawyer recently competed in his first USA Weightlifting Collegiate Nationals competition. Check out what he had to say below:   This was the weekend of Sept 24-25 in New Orleans, and I actually competed on Sunday with having a week of midterm exams starting on Monday.  This was my second meet...
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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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    My life as a mom is anything but consistent.  What is consistent is my life is always changing.  Always trying to find and maintain balance.  I have found myself divorced at 34, after 14 years of marriage.  Never thought that this is where I would be and with three children later.  Training for...
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  Your support team, the people you surround yourself with, are everything that will help define who you are.  I once heard a quote by Tim Tebow saying, “I never surround myself with yes people.”  By that he means, he never surrounds himself with people that always tell him yes to every question or issue...
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Look, I get it: NO ONE likes to lose.  The worst training days are usually remedied with the idea that the hard work you are putting in at the gym is going to turn out as a victory later.  I have never went into a contest thinking about second, third, fourth, or fifth place.  Part...
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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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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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Here I am, sitting in the office at NBS, staring at my computer screen for the past half hour trying to figure out what to blog about. David is out of town on vacation, and one of his clients just canceled on me for the 3rd time an hour before the session. One of the...
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No explanation here needed. Just straight brutality from the one and only Pantera
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Recently, during one of my what seems like forever 30 minute steady state cardio sessions, I was listening to a podcast and somehow thought of a new idea for some blogging. I’m still trying to get this whole blogging thing down, and I know that it is meant to be a little more about myself,...
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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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I am going to open this blog post up a bit by bragging on NBS coach Christian Anto.  In the past few years, I have been able to see him flourish not only into a great strength coach but also a genuine person who wants to help.  He spends down time between a full coaching...
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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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Two weeks ago one of my CrossFitters from Wolf River and (a very dear friend) was diagnosed with breast cancer. She went in for a routine mammogram, a lump was discovered, testing was done and cancer was also found in her lymph nodes. Simultaneously, she is dealing with a lumbar disc issue. She is in...
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Along with my recent interview with BarbellShrugged I was recorded teaching them how to setup the bench press for an efficient full body lift. Enjoy a FREE video of the main points I would go over in a one on one session with a client!
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Dio is badass and so is Killswitch Engage who does a killer cover of this song  
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I have had many learning experiences being raised in this industry by David Allen and many of those stuck. He also placed me in a position to flourish and be developed by other amazing coaches and athletes through EliteFTS who then took a chance on me and poured into me even more. All of these things...
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My Love For The Iron   My fondness for the iron is something I have found to be one of the most beloved things in my life besides my family.  So odd how it came to be about.  I was taking weekly yoga classes, at a local gym, and up to date on the most...
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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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Over the past few years, I have become a bit better about healthier habits.  Three years ago, after my first show, I did the bare minimum: I would eat breakfast, pack a lunch and come home and eat whatever.  Because I was so active (and 24-25), I really didnt see any negative consequence and stayed...
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I want that gym membership How can you afford that gym membership? I found that when I first started on my fitness journey the prices of gym memberships were a little intimidating.  Family budgets can be tight and especially for me with three boys. I found myself determined to find a way to make this happen as...
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I love this song. Period   I reach for calm I starve for a balance unknown This burden tortures me deep in my soul I’ve found that strife won’t make the bleeding stop Nor will it take away the pain I feel like this search is all in vain And I struggle to find my...
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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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The NBS Strong man contest was taking place down on Beale Street, this contest was closed out with a car deadlift competition. There was one weight that would be used and everyone had one minute to rep the car as many times as possible. Now, I am very competitive, so this turned from a fun good...
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              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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Machine Head brought a whole new sound with this album and the title track lead the way.  
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I recently did a podcast interview with pro strongman Nick Brugal on The Last Rep Podcast. Check it out below http://hwcdn.libsyn.com/p/5/d/5/5d504c0950efd315/NBS.mp3?c_id=12846989&expiration=1474990190&hwt=597594d106f8cf19d926189c89077ccc
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Congrats to our latest Member of the Month, Josh McNeil! Josh is a former college football player who now works in Business Development for Energy Systems Group. “I played college football (Go Vols!) and NBS is the closest thing I have found to the competitive and encouraging weight room atmosphere we had in college. Everyone at NBS is there...
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One week around the corner, the Clash for Cash on Beale Street is shaping up to be one of the biggest NBS Fitness events of the year. With the weather changing for the better, college football season getting more and more heated by the week, and all the other great attractions in Memphis during this...
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You Can’t always get what you want. If there is one thing that I have learned in the short amount of time that I’ve been in powerlifting, it is this. I have experienced it myself, and I have observed it from many other teammates and fellow lifters that I have been around. The sport of...
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I was lucky to see Wayne Static perform the entire Wisconsin Death Trip album a few weeks before he died. This song is from a different album but it’s still one of my favorites.  
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In the last article, Why High School Athletes Should Build Recovery Habits Now, we explored some of the reasons why high school athletes should be building a foundation of proper recovery habits with the goal of promoting longevity and injury prevention. Now that the why has been identified, it’s time to address the how. Injury prevention...
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My Journey with Nutrition I grew up a skinny kid. I was shorter than my classmates and I was, by far, the tiniest. I could eat anything I wanted and never gain an ounce. Being small was great when it came to distance running or filling the catcher position for my softball team. My friends...
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“I like everything but the price.” This is something I hear alllll the time about our basic gym membership.  It always amuses me, because the monthly fee is actually right at the average cost of a gym membership in America (http://www.cnbc.com/id/26663228) and considering our enrollment fee is a drop in the bucket, the annual cost of...
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A few friends and I were talking recently about the way our respect for great athletic performances can shade our opinion of the athlete in general.  While we all agreed that truly becoming great takes a lot of personality traits that are typically categorized as “good,” this really is only one dimension of the human condition....
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Whether you train at NBS or waste your time at a commercial gym (oops! Did I write that out loud?), there are 3 unwritten gym rules that you need to be aware of. 1. There is a place for everything and everything in its place I’ve had some of the strongest lifters in the world...
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Here it is, the Thursday after the weekend of our competition, and I’m finally starting to feel normal again. Well, except for my aching biceps from the “bro” session that me and my training partners did yesterday. It was nothing but shoulders, triceps, and biceps. Anyways, Saturday ended up actually being a pretty good meet...
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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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Last weekend, we hosted the RPS Memphis Classic Powerlifting meet.  For the past year or so, social media would have you believe that powerlifting is a toxic pool of politics, favoritism, and rule bastardization.  For that very reason, I have not been terribly inclined to compete or really be involved with powerlifting outside of caring...
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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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I started CrossFit in December of 2008 and began coaching in June of 2009. Prior to CF, I had been active with roller derby and running. I  worked out at ATC for awhile and even did a short stint with P90X. When I started CrossFit I had not even heard of it and I certainly...
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https://www.elitefts.com/training-logs/nbs-memphis-classic-meet-recap/
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Even when you own a gym, getting your training in can be difficult. Lately it’s been extra difficult because I have had a whole lot going on, both at the gym and at home.  To give a run down, over the last 5 weeks or so I have had something every weekend including: Taking my...
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Few guys can shred like Alexi, that’s why I chose the live version. These dudes put on a killer show  
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Looking for a quality model to work off of in the development of an athlete? Look no further. Check out this video on the athletic development pyramid
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Many of you know me from NBS as a powerlifter, some may even know me as a strength coach / personal trainer. Either way is fine by me, what I hope people know most is that I have a passion to help. I say this all the time but never get sick of saying it, “I...
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“I love NBS for the encouraging, friendly atmosphere from both staff and fellow members,” says Kim Rodgers Harrison, our latest Member of the Month. She is a registered nurse at Methodist Germantown and joined NBS in February. “NBS sets the bar high for its staff knowledge at teaching you proper form and technique, from power lifts to...
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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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Since I haven’t shared any of my training lately, I figured I would give an update on how our peaking is going this close to the meet. This Friday and Saturday are our last heavy lower and upper days before deloading. I hit some new numbers at the compound two weekends ago, and  I hit...
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Dumbbell side raises can be a solid exercise for shoulder development when done correctly. When done incorrectly, they can be ineffective and potentially dangerous. Check this video on some of the common mistake people make when doing dumbbell side raises.
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This one goes out to my morning client Yoshimi. She’s a huge kiss fan and I can’t blame her. Get up and move your feet to Detroit Rock City
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Famous Beards While I have maintained the fact that beards are incredible and do so much for you, there yet remains a large contingency of people that don’t believe a beard will enable you to do more with your short time here on this earth.  In order to demonstrate just how much a beard can...
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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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1. Settling into the 148 Class: For the past year or so, my secondary personal priority has been to slowly recomp into a favorable body composition without loss of strength.  I have been giving myself nearly a year to accomplish this because I wanted to really establish long term habits that resemble a lifestyle I can...
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This month we celebrate the recent success of Garrett Blatnik.  Garrett set two new squat PR’s this month while training at the EliteFTS Compound.  The first personal best was a 560 pound squat in sleeves followed by a new wrapped PR of 600 pounds.  The awesome thing about this is that there is more left...
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Thought I would share a couple of more soothing metal melodies that I’ve been listening to lately. I’ve Still been on a big Lamb of God kick lately, I’m sure that has to do a lot with David’s influence. Here’s a live track from their live album titled Killadelphia. I’m gonna share another Lamb song...
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When you’re a power-lifter and you spend all of your spare time at the gym and finally have to relate to people outside of your world.  When you run out of things to talk about with the squat you can always switch things up a little bit and talk about how your bench press is...
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So what really happens at the Compound? This past weekend my powerlifting training partners and myself made a trip up to EliteFTS. The trip was predominantly for the team to see the company that NBS Fitness has teamed up with to aid in educating and providing best equipment possible for us to train on. Although EliteFTS does...
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Alright, I’m going to try to keep this as short as possible since this is just supposed to be a blog, so here goes.I had my first visit to Columbus, Ohio this past weekend with the majority of my training partners to visit the Elitefts S4 training compound. This is one of the meccas of...
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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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Cable pressdowns and cable curls are some of the most common exercises you’ll see in the gym but how do you know you’re doing them correctly and effectively. Check out this video on some of the more common mistakes when doing cable pressdowns and cable curls.  
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My press credentials got confirmed this morning, so I am headed to NPC North Americans in Pittsburg this weekend.  As mentioned in previous blog entries, being a little more diligent to my nutritional programming in all circumstances has been a big priority for me this year, and traveling can cast some uncertainty.  Below are a...
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This month’s throwback hip-hop song of the month comes to you from Paperboy.  “Ditty” was the only song I can ever remember from paperboy.  This song was released in 1992 and I can remember listening to it about 5 years later in my brothers red Dodge Dakota.  I didn’t know this until I did a...
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Mid-South Spine and Sports Performance is happy to announce the first of a new line of services and products available for patients. Staying true to our vision of providing the best services and products for increasing performance and injury prevention, we will be adding Foot Levelers customized orthotics to our product line. This offers a higher end...
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The combo of Tommy Iomi’s riffs and Ozzy’s voice make for one of the greatest metal bands in history. Give it up for Black Sabbath performing NIB live for your ears enjoyment  
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Crossfit Write Up So many of you know I took my Crossfit Level 1 Certificate Course this weekend in preparation for beginning to offer Crossfit classes at NBS Fitness. I wanted to do a little write up on the weekend just to recap my own thoughts as well as give you all some information that...
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Testament is pillar in the trash metal genre. 3 days in darkness is one of their later songs but still hits hard as ever. Enjoy my friends
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I just started a new book that I am reading, and I’ve been moving along pretty fast with it. It’s titled Rich Dad, Poor Dad, and is basically a book about personal financing and how to make money work for you, rather then spending your life working for money. So far, so good. There is a...
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Hamstring training can be brutal if done correctly. They get a gnarly burn in them and when they’re sore, life is tough. If you hate your hamstrings enough to actually train them the way they deserve to be trained, give this 5 sec eccentric GHR a try
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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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With all the toys laying around NBS these days, I’ve been trying to throw in different variations in my back workouts and this combo blew my back up big time. Was sore after each week of training. Check it out:  
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Small business owner Yoshimi Graham started training at NBS in January of this year. She’s a part of our morning group-training crew. Her goal: Get Shredded. ” My daughter brought me in to train as a guest in December and convinced me that there is no place like NBS. I was overwhelmed when I came...
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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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Check out this podcast interview I did with Blood and Iron Podcast   http://www.stitcher.com/podcast/blood-and-iron/e/how-much-more-bs-none-none-more-bs-w-david-allen-of-nbs-fitness-44846934    
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We are on Wk7 of our training which is masterminded by the owner of NBS David Allen. Day one went really well for me as the weights are getting heavier and this is the time I get into game mode. We are 7 weeks out!!!!  
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I have been working with my client Jeff for about a year now. In that time he has made some pretty good strength gains. He is moving more weight than he has ever moved in his life. In addition, he is making some pretty good changes in his physique, adding on some quality size and...
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Two weeks ago, my friends Anthony D’Orazio and Maria Onest came to Memphis to see the very talented Taylor Weglicki.  They allowed me to show them Memphis-style BBQ and explored Midtown.  As you can expect, I also invited to them to NBS Fitness to catch some training.  Anthony is a seasoned bodybuilding competitor and I...
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This will be a recurring blog that celebrates the many successes of the members at NBS Fitness.  We have the strongest community of any gym in the city and we also happen to have the strongest athletes in Memphis.  If you have trouble breaking through your barriers you need to leave your current program or...
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If there was ever a group of people who wold appreciate metal, it would be the vikings. If you needed a theme song to go into battle, Amon Amarth would sing it. Here’s one of their more well known tracks, Guardians of Asgard.  
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As I noted in my last article, the pursuit of knowledge involves constant focus on improvement, bringing up weaknesses, and meshing critical thinking with an open mind to new information. It also has a lot to do with finding the right mentors, role models, or experts in the fields you wish to better yourself in,...
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So, I wanted to share more of my struggle that I’ve been having with my training lately in Triphasic. I think it’s great to show my triumphs, and many people do that, but I also want to show some of my fails. We should all know by now that there isn’t any success without failure. I...
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Every brand faces identity issues at some point.  NBS Is no different.  Every week, it feels like I am running into people who are under the assumption that NBS is just crawling with meatheads.  While I do understand from a quick glance where that idea is coming from, its actually pretty far from the truth....
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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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I recently had a friend/client who was tossing the idea of competing in a figure show around.  We got to talking about the pros and cons about it, and in an attempt to oversimplify, I simply said that every aspect of it was challenging, and I wasn’t sure if that was a direction we should...
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In honor of real hip hop music that has since been destroyed by feuds between a 95 lb white girl and a rap mogul, I have decided to run a monthly blog about the hip hop I was raised on.   The kind of music that didn’t make any sense but also didn’t have to....
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Growing up, my Dad was always a “toy” guy. He always had a ton of fun things to play with: guns, corvette, motorcycles, jeeps, etc. When my Dad got into something, he really got into it. When he got into hockey, he joined a team, he coached, and he bought top of the line equipment....
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Avatar has a very unique sound and this music video matches that uniqueness perfectly. Check it out and put it on the playlist for shoulders.  
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Many men out there may be wondering if they should grow a beard or not.  The purpose of this blog today is to help you understand the positives and negatives of having a beard.  Over the past few years of being a proud beard wearer I’ve learned that there are many positives about having a...
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    NBS Fitness will be putting its members on display this weekend during its media day on Saturday. We will be showcasing the many iron sports offered at the facilities including powerlifting, strongman, bodybuilding, and olympic lifting. It will be an intense and fun day with individuals who are passionate about the iron sports,...
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Check out this video about how to properly warm up to help improve your technique
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So the NBS family is made up of a bunch of people who are quick witted and love to talk trash. They have gotten very good at it over the past few years. I have come up with a “Quick Chart” trouble tree for people to refer to when they ask themselves, “have I made it...
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As we continue to roll through the summer, here is yet another change at Mid-South SSP: We have a new logo and a new Facebook page for you to stay connected with future activities, announcements, and write-ups with NBS Fitness. This page will allow for further connection with patients and the public to increase availability...
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I love Louisiana based bands because they just have a certain sound that comes with growing up in that area. Down blends the deep blues with a metal groove and the insane lyrics of  Phil Anselmo in their song Stone the Crow
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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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And we are back in the saddle!  Eight weeks after my ridiculous schaphoid break, I can finally press with minimal pain.  In the past couple of weeks, USS has announced the events for the first ever Pro Womens Worlds event!  Its going to shake out like this: –Max deadlift on Friday night.  for once I...
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Many people have reasons why they are in a specific career field. Many people know a days get a job by way of connections, through pre planned schooling and hard work, others sometimes fall into a career that they stick with. Some like their job, others love their job, and the most rewarding is those who have...
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This last weekend, I finally found some time to take trip back to Iowa over the Fourth of July. And I can definitely say that to me, the worst part about moving 9 hours away from where you grew up is not that you can’t go back as much as you want, it’s finding a...
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Dethklok is one of those bands that you either love or you just don’t get and few songs do a better job of show casing their talents like the song Dethday. Enjoy and don’t for get to RSVP.   RSVP PLEASE For the DETH of thee You have little time And you’re running out of...
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Training for me since the XPC finals has been interesting. Dealing with the drive to get back under a bar, getting some stuff taken care of outside of the gym that has been neglected, and just getting back into competitive mindset. Well, finally back on track and a new game plan set in place. I...
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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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If your goal is to drive from Memphis to New York city, you would get in your car, buckle up, put on some tunes and prepare for the journey. You would focus on staying in the correct lane, paying attention to your GPS and following its instructions, checking your gas periodically to make sure you...
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Today Joe flips the script on me and got me good with his diss while interviewing him for member mashup  
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Who writes better songs to cure teenage angst than Korn. Coming Undone is a Korn classic that brings together a solid rhythm and catchy chorus. Put it on the play list and jam out on deadlift day.  
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Seeing how metal music is basically my favorite music in the whole wide world, I wanted to share a couple of tunes with you all from some bands I’ve been listening to lately. Music is a pretty important aspect in my life and I love sharing it with people, especially fellow metal heads. Since I first joined...
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I haven’t really given any updates on my training lately, so I figured I would give you all a quick glimpse. Its been about 9 months probably since the last time I was doing triphasic. In between that time I’ve pretty much been running 5 3 1, which as I have mentioned before, I’m pretty...
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If any of you are following along, then you know that I just had a birthday, and if you read my last blog, then you know I spoke about surrounding yourself with awesome people. Well, one of those awsesome people just so happens to be my girlfriend who got me a trip and much needed...
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I had the honor of being able to participate at The inaugural Jenn Rotsinger Womens Empowerment Weekend in Tampa, Florida.  I could write a book here, but here are my biggest take-aways from the weekend: -Jenn Rotsinger GOES HARD.  She hosted a weekend that consisted of a four hour clinic, two full powerlifting meets, a...
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This past month I turned 27. I would have to say that it was a pretty good day all in all. I got to the gym at 6am to start training my clients, it was my last day for running our 5/3/1 hypertrophy program, the whole gym sang happy birthday to me, and I got some cake…well..two to...
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Check out this awesome video highlighting the squat from our spring meet. Also, don’t wait too long to sign up for our upcoming meet in September. Spots will fill up quickly.  
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So David and I have been talking about running a youth camp for about eight months and this week it finally kicked off. This is just the start of what we have planned for the future endeavors here at the new NBS Fitness facility. A few things to take note of, these are kids ranging...
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There have been a lot of changes this summer, and Mid-South Spine and Sports Performance has been no exception. Since moving to the new location in May, we have added multiple services and extended times out for members and public to provide more access to more types of care, more efficiently. Along with these changes...
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There are few bands who can pull off a cover like Devildriver does with Sail. They take a catchy, popular song and add just enough metal to make it worth listening to. Put your horns up and rock out to Sail by Devildriver.  
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Monday was the start of our training for NBS Fitness’ September Meet. Owner and Coach David Allen has us running a very technical Triphasic program that I am excited to see the progression from. http://www.elitefts.com/training-logs/wk1-day1-triphasic-training-heavy-lower/
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        If you’ve been following me for a while you know I’ve been working with Shelby Starnes for nutrition for about 18 months now. Here is a glimpse into our current plan: Non Training Days Protein: 420 Fat: 105 Carbs: 280 Calories: 3,745 Spread over 7 Meals Training Days Protein: 480 Fat:...
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The internet is LITTERED with articles, blogs, and advertising with titles like “40 things you have been wrong about..” or “Why you are wrong about xyz.”  While they often contain valuable insight, there is really no one admitting that they have, in fact, been wrong.  I am going to take this opportunity to be transparent...
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If this song wasn’t bad ass enough the freaking music video is the band members skydiving. Nuff Said!
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For the month of June I’d like to feature Ali Vanelli as our NBS member of the month! She is a dedicated member who is super strong too! If you’ve never met Ali, you’re missing out. She’s super nice and we love having her at NBS. 🙂 Here’s a little bit more from her: “I...
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This past weekend I competed in the 2nd United States Strongman National Championships. Going into this event was a little rough.  As I have mentioned in previous blogs, I followed a deadlift down a little hard last month and broke a bone in my wrist, causing tons of swelling and bruising.  I also sadly didn’t...
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As the big highlight of my summer so far, I was able to help once again with United States Strongman’s National Championships in Louisville, KY. This year I was unable to treat at the event due to the Kentucky Chiropractic laws not allowing the purchase of temporary licenses from chiropractors licensed outside of Kentucky. Instead I...
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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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Slipknot has been putting out killer numetal sounds for several decades now. Even with the loss of their previous drummer, The Devil in I is one of those songs that even people who don’t like metal can get behind. Warning: Music video contains disturbing images that some people may find offensive…or freaking awesome.  
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Over the last 18 months I have been focused on bodybuilding as my sole training goal: putting on as much muscle as possible while limiting body fat accumulation. I feel as though I’ve done a pretty solid job of that as I am the heaviest I have ever been at 260 while still keeping my...
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While on vacation I got to take a field trip to the infamous Monster Garage Gym!!!   http://www.elitefts.com/training-logs/531-wk-1-day-4-trip-to-meet-coach-eric-and-m-g-g/
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Caught up with Josh Cossar mid set for a member mash up!
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About Us

A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of