Articles
  • The Zombie Apocalypse, aka How We’re All Gonna Die
    The plot of zombie movies is pretty basic: human kind slowly gets taken over by lifeless creatures that turn each person they bite into another zombie and the small percentage of surviving humans are ...
  • Recovery outside the Gym: Post Meet
    How do you Recover Outside of Training?  The first installment of this series was basically me telling you all that I love to drink. Well, not entirely. I enjoy a good drink, unlike some of you all ...
  • All About Headaches: Tension Headaches
    Last month we discussed some of the problems that are prevalent with headaches in the current model of medical care. These three problems in headache care were: 1) A lack of quality health care ...
  • King of Accessories
    Picture this, you’re at the gym and you see some guy on the bench press. He’s an average looking guy that looks like he may lift, or he may look like he doesn’t even lift, but ...
  • What is the Best Piece of Equipment In Any Gym? 
    In my opinion, the T-Bar is the most useful piece of equipment in every gym. Why you may ask?  It can be used to train both upper and lower body, help teach proper motor patterns (hip hinge, squat, ...
  • Client Bill of Rights
    In an effort to continue to be the best we can be for you, I thought it might be a good idea to share with you what we call our Bill of Rights. When you join CrossFit NBS, you’re not just ...
  • 11 Years of Coaching: What Have I learned?
    Today, I was able to catch up with one of the first coworkers I ever had in my career as a coach.  It was good catching up , and remembering the early days of our careers.  My god, how things have ...
  • Cardio for People Who Hate Running
    “David, I…HATE…RUNNING!” I’ve heard it more than once in my time as a trainer. Running is a very polarizing activity. Some people love it, most people hate it, and ...
  • Recovery Outside of the Gym
    How do you Recover Outside of Training? Does training fall within your top five priorities in life? Do you feel like training creeps into other areas of your life and you cannot stop thinking about ...
  • 5 Lessons I’ve Learned in Powerlifting
    I would say that I am still pretty new to the sport of powerlifting. I’ve been doing it for almost 3 years now, but I feel like there are many lessons that can be learned in 3 years.  I would ...
  • All About Headaches: Three Problems In Headache Care
    Headaches are one of the most difficult and common ailments that affect people world-wide. Although they are more common with females, headaches are a burden that almost every person is likely to ...
  • Back Problems? No Problem!
    The most frequently asked question asked of me is, “What exercises do you recommend for back pain/problems?” There is no one answer to that question. Why is that? It is primarily due to the fact I ...
  • MotherRUCKER: Part 2
    Last month, we discussed the various types of ruck sacks as well as how to pack them successfully in part 1 of this serious.   Today, we will talk a bit about training for or around your ruck. Most ...
  • Always be Caring…
    9 Keys to Strengthening our Affiliate (community) I recently read this e-book, Always Be Caring: The 9 Ways to Strengthening Your Affiliate Community  written by Ben Bergeron. The material was ...
  • Experiments in Ketosis and 60 lbs of weight loss
    This time last year I was weighing in right at 280 lbs. Fast forward to present day and I’m hovering around 220. That 60 lbs of weight loss has come from a number of different factors. I got ...
  • Why your Training Needs Change pt. 3
    BETTER AGED As people, we adapt and learn which allows us to progress. Well, some of us. Others fail to change and thus fail to progress. Either way, when we implement what we have learned (often ...
  • Amino Acids: Sneaky Calories Exposed
    Supplements can be confusing.  Many are absolutely worth the time and effort, while others are clever marketing ploys that don’t really make much, if any, difference on your performance.   Further, ...
  • Inspire Some, Intimidate the Rest. Right?
    While some of you may recall and others may not, “Inspire some Intimidate the Rest” use to be our slogan for NBS Fitness. Now, I could see how having this as your business slogan could ...
  • Callous Care
    Building Callouses Despite what you may have heard, callouses on our hands are actually a good thing. Large callouses however, are not. Let’s start by defining what a callous actually is. ...
  • MotherRUCKER: Part 1 of a series about adding rucks into your life
    We discussed rucking on episode 3 of the Iron and Lead Podcast very briefly, and since then I have had quite a few questions on rucking.  While I have had the benefit of working with hundreds of ...
  • The 4 Reasons You Will Fail
    What is failure? Failure is inevitable. Failure is life. Show me someone who doesn’t have a bag full of failures that they can pull from and I will show you someone who hasn’t done ...
  • Why Your Training Needs Change pt. 2
    YOUR POSITIONING SUCKS My poverty bench is so comical it could have its own stand up show and make a killing. Seriously, it would sell out the FedEx Forum. My current goal is to hit a (measly) 400lbs ...
  • How to Master the Hip Hinge
    Our hips create a lot of power and its important that we learn how to harness that power, especially in the golf swing. How do you harness the power, through a proper hip hinge. What is a hip hinge? ...
  • Why Your Ab Exercises Could be Destroying Your Back.
    Spoiler Alert: This article exposes some of your most common and favorite ab exercises Abdominal exercises are a key component of any good training program. Functionally, they are crucial in ...
  • The best times to use protein powder
    I usually suggest people to eat whole foods as opposed to protein shakes, and to drink protein shakes as their last option. Whole food meals are going to be your best bet for improving body ...
  • Distractable Me
    Let me ask you a question. Do you ever find yourself getting distracted from doing the things that you need to do to become the best possible version of yourself? I know that for myself, it is a ...
  • Let’s Get Past the Stigma
    Life Advisors I feel like if counselors and therapists were called “Life Advisors” there would be less stigma placed on those who see them. Or, less stigma placed on mental health overall. When ...
  • Staying Safe In Summer Heat
    I’m going to be very honest: somedays, I rise each morning just to go to the gym in hopes of seeing David running so I might make fun of him.  And man, he doesn’t disappoint. However, ...
  • 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 ...