Congratulations on your decision to start a new fitness regimen!  This is the best decision you can make for yourself for long term health. Not only does exercise improve your physical health, it can help your brain performance and memory too! I could give you hundreds of reasons as to why you should start your...Read More

During my time as a coach, I have encountered many people who have experienced a lot of knee pain while squatting. When I ask them to show me their squats, I discover multiple issues with their technique. Particularly, (but not exclusively) squatting with toes pointed forward descending straight down into the squat and knees tracking...Read More

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

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

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

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

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

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

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

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

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,...Read More

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...Read More

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 –...Read More

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...Read More

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!...Read More

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...Read More

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...Read More

You’ve heard about it, all your friends have it, but you’re undecided, here’s my take on the Instant Pot.Read More

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...Read More

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,...Read More

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...Read More

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...Read More

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...Read More

….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...Read More

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...Read More

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...Read More

***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....Read More

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...Read More

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,...Read More

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...Read More

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,...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

“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...Read More

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....Read More

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...Read More

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...Read More

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...Read More

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...Read More

“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...Read More

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...Read More

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?...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More

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...Read More