Articles
  • Steps to a New Level of Mental Strength
    I used to say that anyone who can physically squat a thousand pounds surely doesn’t have any mental weakness but much like many other definitive statements that I have made, I’m about to ...
  • Why your Training Needs Change!
    Why your training must change over the years. When it comes to the true definition of a powerlifter I am still a novice in the sport. It has been five years since walking my scrawny ass through the ...
  • 5 Activities Your Low Back Wishes You Would Change
    1) Getting Out of Bed If you were hoping this means that you should hit snooze until 10am, sorry sleepy head. This is referring to HOW you get yourself out of bed. Luckily, this is an easy fix, and ...
  • Warm-Up for Everything!
    A few months ago, I wrote an article about the importance of warming up before teeing it up on the golf course. Way too often, I see people trying to squeeze in a workout, skipping or just completely ...
  • I Want to Challenge You
    Do you have anything in your life that you are working towards right now? Have you ever set goals and reached them because it gave more of a purpose to what you were doing? If you train, do you train ...
  • Focusing on what you have…
    Sometimes, life has themes.   Over the past year or so, I have taken a step back from my previous perch as the super set-in-her-ways diva and have done a bit of introspection.  This quest to ...
  • Single largest participatory sporting event in the world…
    The CrossFit Games For the first time in CrossFit Games history, it will be televised on a national network. The Games will be broadcast through 2017 and 2018 on CBS, CBS Sports Network and CBS ...
  • Dieting Tips For Travel and Eating Out
    The vast majority of my clients are not physique competitors looking to do well onstage but are instead regular people who just want to lose some body fat, build some muscle, feel better, and be ...
  • Recovery, Recovery, Recovery!
    Sports Performance is a buzzword that holds a high amount of value in competitive athletics. When most people think about performance in sports, they think about training, lifting, agility drills, or ...
  • Camera Shy
    Don’t be Camera Shy If you are like me, explaining things via text can be difficult. Important bits of information can be lost in communication if the message is misinterpreted. This is amplified ...
  • How People Have Changed Their Lives Through CrossFit
    Lives are Changing! I recently pulled a few of our CrossFitters aside and asked them to share how CrossFit has changed them. It seems dramatic, I know, but CrossFit has truly made such positive ...
  • Golfers Are Athletes
    Over the past several decades, fitness in golf has been a highly debated topic. Until recently, fitness was viewed negatively on the golf community and was something you “never” should ...
  • Stick to Your Guns
    In the short time that I have been involved in strength training and powerlifting, there are many things that I’ve noticed throughout that time, and something that sticks out more than most of ...
  • Making Sense of Macros
    I can never emphasize enough the importance of eating a healthy diet.  I also cannot believe how often this is ignored.  You don’t have to go on a fish-and-broccoli only diet, but American’s have a ...
  • NBS Fitness Guide To Supplements, Part3: Health
    Welcome to our third and final installment of the NBS Fitness Guide to Supplements. In Part 1 we discussed the importance of protein and the different types and qualities available. In Part 2 we ...
  • Ask the Chiro: What is the Education of a Chiropractor?
    Chiropractic is a very unique profession. As such, there are a good amount of questions concerning the perception of chiropractic education. Unfortunately some of the reasons for these questions is ...
  • The Best Post Meet Recovery Ever?
    The Best Post Meet Recovery Ever! We always talk about taking a break after the meet to let our bodies recover. For those of you who follow this advice, you understand why. Those that do not ...
  • Why Movement Screens Are Important
    We are all looking to get the best results from our training. However, are we getting the best results if we don’t really know what we need to improve? This is where a movement screening comes ...
  • Change is Good.
    While some people fear change, others welcome it. When it comes to your training, conistency is good, but variation can be great. When a person first begins training, it’s true what they say, ...
  • Why Your Kids Should Do CrossFit Kids
    Why CrossFit Kids I’ve been coaching kids for as long as I’ve been coaching adults. One of the focuses has always been teaching kids proper movement patterns that will translate when they ...
  • The Quick and Dirty on Creatine
    When I was younger, I managed a commercial gym.  During this time, I became very close and familiar with the members of that gym. As a result, I became a sounding board for frustrations for many of ...
  • NBS Fitness Guide to Supplements Part 2: Peri Workout
    Welcome back to the second edition of the NBS Fitness Guide to Supplements. In Part 1, we talked about he benefits of protein supplements and what differences between different kinds are. In Part 2, ...
  • How I Had the Best Year of Training of My Life Using One Easy Trick.
    Seriously. One easy trick allowed me to have the most productive year of training I’ve ever had. I am now in the best shape of my life, the leanest I have ever been, and the least injured I ...
  • Pruning your Training
    My mind is obsessed with powerlifting and every aspect that goes into it. This haunts me. It can take focus away from other areas. But it also allows me to correlate random things to explain ...
  • How Fitness Improved My Game!
    Over the past year, I have focused my training on improving my game on the course. Why you may ask? There are two main reasons why I chose to do this. The first reason is actually simple. I wanted to ...
  • So, You Wanna Lose Weight?
    I feel like we all sound like broken records with our talk about nutrition, dieting, cardio, and everything else that goes hand-in-hand with shedding weight and leaning out. Well, I’m going to ...
  • Turkish Get Up
    Kettlebell Training Kettlebell training has always been a favorite of mine. I took a course several years ago and became Level 1 Certified in Kettlbell training in 2010. Eventually, I’d like to ...
  • The Nutrition Hierarchy
    Its easy to get confused about nutrition.  As we have discussed in numerous articles and blogs, there are a million ways to manipulate your intake for a number of different results.  And honestly, ...
  • NBS Fitness Guide to Supplements, Part 1: Protein
    Since the beginning, athletic endeavors and sports supplements have gone hand in hand. We’ve come a long way from ancient Greek wrestlers chewing on rhodiola leaves to the multi-billion dollar ...
  • Prepare. Perform. Prevent.
    At Mid-South Spine and Sports Performance, our motto is Prepare. Perform. Prevent. We truly believe that the services and content that we push for at Mid-South Spine and Sports Performance are a ...
  • Pouring Into Broken Glasses Part 3
    Pouring Into Broken Glasses This is part 3 of a 3-part series on “pouring into broken glasses,” which is a metaphor for how information is spread within the fitness industry. In Part 1, we looked at ...
  • Why Warming Up Before a Round is Important – Part 2
    Part 2 Last month, I started an article about the importance of warming up properly before a round of golf. So, let’s review what we talked about in the last post. How many of you walk up to the tee, ...
  • How to be Successful with your Personal Trainer
    Do you have a personal trainer? How have things been going with him/her lately? Are you reaching your goals that you set for yourself? I’m going to lay out some tips here that I think will help ...
  • Dem Bones, Dem Bones
    Bone Health We all know the benefits of a strength and conditioning program from a muscular standpoint, but let’s pause and think about the benefits your bones receive. Our bones are living ...
  • Bodybuilding: When Should You *Not* Compete?
    Behind all the tan, awkward cut bikinis/speedos and carb-depleted divas lies a sport I really love.  So much, that I am frequently encouraging people to get out of their comfort zone and commit to a ...
  • Vertical vs Horizontal Loading
    When it comes to the organization of training, many people fall back to basics they learned early on in their training career. Things that have been passed time from one lifter to the next and so on ...
  • Ask the Chiro: Chiropractic Concussion Care
    Concussions are a commonly seen condition, especially in sports care. Chances are if you have played a significant amount of competitive sports, regardless of the level, you or one of your teammates ...
  • Pouring Into Broken Glasses (part 2)
    Pouring into Broken Glasses (2) Now that we have been formally educated by a recognized institute (Part 1) and continue to learn from others while building more of our own theories, next we need to ...
  • What I Learned at the Sports Performance Summit!
    Last weekend, the entire NBS team and I, had an amazing opportunity to attend the Elitefts Sports Performance Summit at Ohio State University. It was a once in the lifetime opportunity to have all of ...
  • Your Friends are Stupid
    Who are you seeking advice from when it comes to your training? This is a pretty serious question, and one that you should be asking yourself if you are serious about training. Working in a gym you ...
  • Kettlebell Swings…How and Why
    How to Be A Great Swinger! Kettlebell swings are personally one of my favorite exercises.  No matter your fitness level, you can learn to swing properly and efficiently. Swing Stance and Set Up Start ...
  • Transitional Elements from Powerlifting To Hypetrophy
    In the past few years, countless great strength athletes have began incorporating hypertrophy components into their programming.  While the cited reasons vary quite a bit, there’s no debating ...
  • Why You’re Fat (or you will be)
    Don’t you just love a catchy title. Catchy, effective, and truthful. If we’re going to define “fat” as having more body fat than the ideal amount for health (ie ...
  • All About Running Injuries
    Are you a runner who needs help getting back up to speed? Running injuries are seen in everyone from the recreational runner to the most advanced ironman athletes. As a provider for all athletics at ...
  • Pouring into Broken Glasses (Part 1)
    Pouring into Broken Glasses (1) Back to School An education in Exercise Sports Science is largely comprised of memorizing muscles, understanding movements, and practicing tests to apply to subjects ...
  • Most Important Part of the Body in Golf Performance
    In my last article, I discussed the two different types of posture, S-Posture and C-Posture, and how important posture is to the game of golf. Recapping, posture is crucial in every shot you are ...
  • The CrossFit Open…what is it and why should you care about it?
    The first ever CrossFit Games was held in 2007 in Southern California at what is knows as, “The Ranch”. Anyone could sign up to compete. This was the workout for the 2-day competition. ...
  • The 3 Muscular Contractions and Creating Stability
    Did I catch your attention with my gripping title? I hope they’re a few of you that get a moment to read this tid bit of valuable information that can help you to create more stability by ...
  • The Article Every One With a New Year’s Resolution Should Read
    I have been training for 17 years, I have been in the fitness industry for 10 years, and I have owned a gym for 5 years. Along that time frame I have helped over a thousand people in training, ...
  • Your Age is Irrelevant: Debunking the Age Excuse
    The age excuse is a topic that I encounter on a regular basis in my personal and professional life. “I am to old for ‘X’ activity.” “Getting old sucks.” ...
  • Bands & Chains Holding me down!!
    How to Use Bands and Chains for Accommodative Resistance The concept of accommodative resistance can be explained as “the increase of resistance while lifting through a range of motion” (Medical ...
  • S Posture Vs. C Posture
    Not only is good posture important in everyday life, but it also plays a vital role in the golf swing. In a perfect world, we would all exhibit a neutral spine position 24/7. However, due to jobs, ...
  • Kipping Pull Up, Part 3
    Kipping Pull Up – The Final Chapter You’ve established a superman (arch) and the hollow position and we’ve taken that movement onto the bar. The next step is actually getting the ...
  • Fitness Industry Skills No One Talks About
    Go to college. Get an exercise science/ kinesiology degree. Go to grad school. Get an internship.  Suck at your trade for a while, then slowly get better. Make mistakes and learn from them. If ...
  • 5 Ways to Know if Your Gym Sucks
    I may be slightly biased in my opinion on this subject but 17 years of training and 10 years in the fitness industry has influenced my ideas on what constitutes a solid gym from a gym that sucks. I ...
  • Rubber: Not Just for Protection, But for the Gainz (video)
    There are many training program systems for strength athletes and different theories are applied within these systems. With so much specialty equipment out there, people tend to get lost in what  to ...
  • 5 Easy Ways to Reduce Health Care Costs
    In the wake of yet another report of insurance hikes set for 2017, more and more people will find themselves asking one question: Why are health care costs SO HIGH? Now I know “tis the ...
  • Why Is Strength Training Important In Golf?
    In the past, strength training in golf has been a highly debated topic. However, times are changing. Strength training is important in every sport, even in golf. That’s right, I said it! Proper ...
  • Kipping Pull Up, Part 2
    Last article we established that the hollow hold position is the most fundamental movement in creating success in kipping pull ups. This article we will add the arch or ‘Superman’ ...
  • Why Are You Squatting to a Box?
    Have you ever done this? Have you squatted and sat back onto a box before? Do you have any particular reason as to why you were doing that? Perhaps you saw it somewhere, maybe someone told you to. ...
  • The 4 Pillars of Success and Why We Added CrossFit
    I’m lucky, I have perspective. In the fitness field I’ve worn or wear many hats and that has allowed me to participate and witness many things. It has allowed me to meet and know many ...
  • Extra Steps that take you Backwards
    **TRANSPARENCY ALERT: I have done each and every one of the actions I am about to list.  I have done entire training cycles of these extra little bits of action and they have stalled my progress, ...
  • The secret tools we have to make your bench awesome!
    Here at NBS we have many things that are out of the norm, including a bunch of weird equipment that the majority of gym goers have never seen. We have more bars, kettlebells, and weights per square ...
  • Why Your Health Care is YOUR Responsibility
    Obviously by now, everyone has heard about the hikes in insurance premiums that are going to be occurring in Tennessee or in other states for 2017. If not, you can read about Tennessee increases ...
  • RPR: Wake Up Your True Performance Potential
    An Introduction to RPR: For those who are unfamiliar, over the last two or three months, I have added a new and powerful service to the line of performance and results based services at Mid-South ...
  • Kipping Pull Up
    The kipping pull up is perhaps one of the most sought after gymnastic movements in CrossFit, but can take quite some time to learn. While it may appear as though one is just swinging on the bar and ...
  • Hip Hinging and Why it’s Important
    You may be asking yourself, what the hell does it mean to hip hinge and why is it so important. Yep, that was pretty much me a few years back. Let me start with a quick lesson in the anatomy of your ...
  • What is GPP?
    GPP is one of those cool catch phrases that fitness folks like to throw around to sound smart (me included) but what is it? Is it metcons? Is it pushing the prowler? Is it steady state cardio on a ...
  • Hosting A Meet: Behind the Scenes
    As David pointed out on his facebook this week, we hosted The Clash For Cash And Cash Car Pull this past weekend and it turned out to be a great success.  NBS Fitness itself has hosted 10 or so ...
  • Ending The “I Am A Mom” Excuse
                  So many places to start here so let us just pick a few and jump right in!  “I am a mom; I don’t have time to exercise anymore.  I can’t fit in everything I have to do all day let alone ...
  • Why You Should Be Using Specialty Bars to Bench Press (with video)
    Why You Should Be Using Specialty Bars to Bench Press Last month’s ARTICLE we looked at specialty bars and why you should use them for your training, particularly squat training. This month we ...
  • Why High School Athletes Should Build Recovery Habits Now
    This fall marks my 7th year as either a competitor or provider in collegiate athletics. During these seven years, I’ve been fortunate to do my part in 4 different programs at the Division I ...
  • Accelerate Your Fitness
    When a meet is approaching there are three questions that you will always be asked.  The first question is are you ready for the meet?  The second question is how did your training go this cycle?  ...
  • Why Do We Warm up?
    You may have heard it before if you have ever had a trainer, or if you were ever and athlete on a team with a coach. You show up to train, and they look at you and say, “Go warm up!” You ...
  • The Confidence Project: Stop Selling Yourself Short
    In the past years, I have been able to really dive into the gut of fitness industry.  Between hosting powerlifting meets and strongman events at NBS, continuing to compete in physique shows, and ...
  • Don’t Be A Fitness Victim
    In today’s age of trigger warnings, social pressures, and fragile self esteem, people struggling to incorporate fitness into their lives have turned to a commonly used self preservation ...
  • Why you need to be using specialty bars in your training!
    Specialty Squat Bars: WTF is this? How many times have you walked into a gym and seen a piece of equipment so odd that you are left scratching your head thinking, “What the hell, why is that even in ...
  • Head to Toe Performance: Chiropractic Foot Care
    The foot and ankle region is one of the most common areas neglected in corrective and performance care of athletes. 26 bones make up each foot and ankle of the 206 bones in the body  This accounts ...
  • The Path of Least Resistance; Reach Your Goals
      How committed to your goals are you?  Do you whimsically hope for something good to happen, or do you go out and let nothing come between you and what you want to accomplish.  Our bodies ...
  • When Should I wear a belt?
    I’ve had a lot of questions lately, specifically from clients trying to decide when the right time to put on a weight belt is. Obviously, this is going to vary from person to person depending ...
  • “The Power of Habit” applied to fitness
    “The Power Of Habit”  by Charles Duhigg is a book that sat in my Amazon wish list for a long time before I pulled the trigger and bought it.  While the book made a lot of great points, I ...
  • We Were All a Beginner Once-Funny Stories
    Beginner Background Earlier today I was joking with a member about some of the silly things I did when I was a beginner and I thought all of you would appreciate some of these stories as well. I ...
  • DUDE I JUST DID A MEET!!!! …. now what ?
    So you just did a powerlifting meet. Now what?  There are many potential answers to this question. Here are my suggestions, compiled from conversations, methods, and opinions from fellow coaches and ...
  • The Struggle of Growth: 3 Things to Help You Evolve in Your Field
    A few weeks ago, me and another member were having a conversation that I have long had with myself about knowledge and learning. This conversation was particularly about nutrition and human ...
  • When Passion Isn’t Enough
    One of the things that I love about powerlifting is the passion that people have for the sport.  From training to competitions there is no shortage of passionate people in powerlifting.  People love ...
  • Eat Like You Mean it! Tips for Gaining Size
    Since joining NBS almost 2 years ago when I was just interning here, I have managed to add about 100 lbs to my bench press, well over 100 lbs on my squat, and well over 100 lbs to my deadlift. ...
  • Navigating Body Image in Iron Sports
    Body image wasn’t something I thought I would ever write about.  Not because I don’t have thoughts about it or have no experience with it, because I certainly do.  However, I think its ...
  • Forget About Motivation
    I can’t say that I’ve seen everything but after 16 years of training and 10 years in the fitness business I can say I’ve seen a lot. I’ve seen people of all shapes, sizes, and ...
  • Hiring a Personal Trainer vs Online Programming Part 2
    Online programming is a useful tool in the strength world that everyone on a fitness journey may benefit from. This ranges from the unexperienced to elite level athletes through out all disciplines. ...
  • How Does Compensation Cause Injury? Part I: An Introduction to Functional Lesions
    In practice (private or team sports), there are a wide spectrum of injuries that can occur in many different places. Today’s world of information undoubtably arms patients with more knowledge ...
  • Tips When Switching From Powerlifting to Hypertrophy Training
    So you’ve just got done with a competition, and the summer is coming up. You’d like to give your body a break from the grind of meet prep training. You’re making the transition over ...
  • Get the most from remote coaching
    Coach Christian Anto has started a series on the differences between remote coaching and personal training, and when to opt for one or the other.  Both have distinct advantages and disadvantages, ...
  • 3 Fitness Terms That Make My Brain Shutoff
    I sometimes wonder if other industries are full of so many fads as the fitness industry. It seems someone is constantly putting out some new training style, new diet plan, new health tips that has ...
  • Hiring a Personal Trainer vs Online Programming Considerations Part 1
    Starting a journey in fitness has the potential to be very confusing and difficult. There are many things to consider, ranging from the correct facility to train at to the proper shoes to wear on ...
  • Training on the Go
    I go out of town to visit family in Alabama often and over time I’ve had to learn how to adapt to training in other gyms. I am spoiled at NBS and when it comes to the equipment and training ...
  • Dealing with Disappointment
    Dealing With Disappointment On April 30th I took to the platform to put my hard work on display for everyone at the King of The Spring Meet at NBS Fitness.  This was my second powerlifting meet and I ...
  • Plantar Fasciitis: Quick Tips For Effective Conservative Management.
    Plantar fasciitis is a common condition of the bottom or plantar surface of the foot in which primarily the plantar fascia, a supportive structure in proper foot biomechanics, is irritated and ...
  • 4 Rules to keep your training program simple and effective
    I am writing this article in an attempt to help anyone out that may not be at the time paying a professional to write out a structured program for them to follow.  Since being at NBS and working ...
  • You have a following: Now what?
    Social media is a strange place.  Formerly, having a following in any profession required that you be excellent at what you do as well as strategic marketing.  However, the fitness industry and ...
  • 5 Reasons You’re Not Getting the Physique Results You Want
    Summer is coming up and it’s time to show off those beach bods. But what if you’re struggling to get the physique you want? These 5 reasons may be why: You don’t actually want ...