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Nutrition
Chances are if you are an athlete of any sport or a fitness enthusiast of any discipline, you care about performance. And intuitively you probably already  know on some level that fueling yourself and recovering with the proper macronutrients and micronutrients is essential to this process. However one nutrient tends to not get as much...
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Recently I have been trying to diet down and get lean again.  2 weeks ago, I got an update from my coach, that resulted in lower carbs on low and medium carb days, and 104 min HIIT cardio per week, broken up over 6 days. The HIIT sessions are done on the newly repaired air...
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For the most part, no supplement is going to beat out hardwork, and sometimes pre-workouts can severely hinder your ability to get an accurate RPE on activity, skews heart rate, and can lend to an enormous crash later. For those reasons, I have a tendency to stick to a strong cup of coffee unless I...
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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’ve had many people over time ask me what the best diet is. I am a “dietitian” after all so I should know, right? There is usually combination of shock, disbelief, and/or disappointment when I tell them that none of them are. The expectation among beginners in health and fitness, though with good intention and...
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Cardio timing   Insulin Let’s talk insulin for a second. Insulin is a storage hormone, and it gets released by beta cells in the pancreases in response to rising blood glucose. As the blood glucose raises, the pancreases secrete insulin. Insulin binds to an insulin receptor on a cell, which will cause GLUT4 proteins to...
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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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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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I am taking a foods class at the University of Memphis, and we went over apples in one of our class periods. I thought there were a few interesting takeaways in the lecture. We went over the 3 types of apples: Cooking, eating, and combination. The main difference between the apples is the sugar/fiber content....
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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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Supplements can be confusing.  Many are absolutely worth the time and effort, while others are clever marketing ploys that don’t really make much, if any, difference on your performance.   Further, of the ones that are worth while, the truth is that *situationally* they aren’t appropriate.  So how do you know what to take and when? ...
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I usually suggest people to eat whole foods as opposed to protein shakes, and to drink protein shakes as their last option. Whole food meals are going to be your best bet for improving body composition, and your diet should consist of mostly whole foods. I do think however, there is a time and a...
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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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Sports Performance is a buzzword that holds a high amount of value in competitive athletics. When most people think about performance in sports, they think about training, lifting, agility drills, or other activities that increase the athlete’s abilities. Athletes invest a large amount of time pushing their bodies through extremely high levels of physical stress...
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I can never emphasize enough the importance of eating a healthy diet.  I also cannot believe how often this is ignored.  You don’t have to go on a fish-and-broccoli only diet, but American’s have a terrible relationship with food as a whole.  Make sure that the food you are consuming each day SERVES A PURPOSE....
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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 younger, I managed a commercial gym.  During this time, I became very close and familiar with the members of that gym. As a result, I became a sounding board for frustrations for many of them.  So it wasn’t surprising when Pam* asked if she could come talk to me about some concerns...
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Welcome back to the second edition of the NBS Fitness Guide to Supplements. In Part 1, we talked about he benefits of protein supplements and what differences between different kinds are. In Part 2, we will discuss the peri workout window, why it’s so important, and what we can do to maximize it. So without further...
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Seriously. One easy trick allowed me to have the most productive year of training I’ve ever had. I am now in the best shape of my life, the leanest I have ever been, and the least injured I have ever been. And the greatest part is you can do it too! Whats the secret? I hired a knowledgable professional...
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I feel like we all sound like broken records with our talk about nutrition, dieting, cardio, and everything else that goes hand-in-hand with shedding weight and leaning out. Well, I’m going to “weigh in” on the issue. See what I did there? Now, do you want to lose weight? That seems to be what the...
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Its easy to get confused about nutrition.  As we have discussed in numerous articles and blogs, there are a million ways to manipulate your intake for a number of different results.  And honestly, for the most part, most ways work to a degree.  This is why its important to understand nutritional components on a base...
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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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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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The age excuse is a topic that I encounter on a regular basis in my personal and professional life. “I am to old for ‘X’ activity.” “Getting old sucks.” “Back when I was younger…” People talk about age like its an unescapable, constricting prison. It’s as if age simply deteriorates you and keeps you from being active,...
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In the wake of yet another report of insurance hikes set for 2017, more and more people will find themselves asking one question: Why are health care costs SO HIGH? Now I know “tis the season” to start getting all political. I know everyone wants to begin blaming the Affordable Care Act (Obama Care) or the top...
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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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Summer is coming up and it’s time to show off those beach bods. But what if you’re struggling to get the physique you want? These 5 reasons may be why: You don’t actually want it What a way to start an article right? But I think it’s important that we address the obvious elephant in the...
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Are you a beginner? I bet you don’t think you are but you are. See, being a beginner has nothing to do with how long you’ve been training and I’d even argue that it doesn’t have as much to do with your abilities and performance either. Instead I believe it has everything to do with...
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I recently read the book “Spark: The Revolutionary New Science of Exercise and the Brain” by John Ratey. The book talks about the positive chemical, hormonal, physical, and psychological effects that exercise can have on the brain. As well as how exercise can have specific positive effects on learning, depression, anxiety, aging, menapause, and pregnancy....
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If you have several years of quality training and nutrition under your belt, these three concepts can help further your training success. If you’re still new to this whole health and fitness thing or have been struggling with consistency, I suggest reading this article on goal setting and this article as well before implementing these...
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Nutrition is a lot like religion and politics. Uneducated people looking for answers hear something that they like and hold onto to that one particular idea without question and vehemently attack anyone or anything that so much as challenges that idea. In a society of fatties looking to a fitness and health industry that is...
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Link to EliteFTS Version of the Article http://www.elitefts.com/education/motivation/training-and-dietary-considerations-for-women-needs-formatted/ Ever since I began training several years ago, I have had the chance to work with both men and women of varying levels of experience and with differing goals. Although my approach for both genders is very similar, there are a few considerations I take for both...
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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