Blogs
  • Riff of the Week
    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 ...
  • Current training goal
    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 ...
  • Member Spotlight: Kathryn Demere
    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 ...
  • The Best I Have To Offer
    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 ...
  • Exercise Of The Month – November
    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 ...
  • ThanksRving!
    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 ...
  • Why Hunt?
    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 ...
  • My Record Breakers Experience
    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 ...
  • Deadlifts and Donations
    What: Deadlift and donations is an opportunity for you to compete, enjoy community, and give charitably during the holiday season. All donation money will go towards providing Christmas presents and ...
  • I’m Done
    “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 ...
  • How to ruin a gym: Venting, On Sale, Chain Gang
    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 ...
  • Ozark National Forest Camping Trip
    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 ...
  • Riff of the Week
      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 ...
  • Practice Makes Perfect, Right?
    ….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 ...
  • Mobility of The Month – November
    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 ...
  • Having a little fun with our members: Reflexive Performance Reset
    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 ...
  • Sample Shoulder Day, Wild GymBros, and Training on the Road
    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 ...
  • Fake It Till You Make it
    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, ...
  • Reflexive Performance Reset Goes International!
    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 ...
  • Three More Good Books
      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 ...
  • Exercise Of The Month – October
    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 ...
  • Riff of The Week
      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 ...
  • How The Clash 4 Cash on Beale (strongman comp) Came About
    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 ...
  • Down the Rabbit Hole: My Float Tank Experience
    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 ...
  • Record Breakers meet prep Update
    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  ...
  • Why would a powerlifter run a half marathon?
    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, ...
  • Motivation is not what you need…
    ***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 ...
  • How to Ruin a Gym Series-Food Left Out
    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 ...
  • Riff of the Week
    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 ...
  • Live Out Your Dreams
    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 ...
  • A Week In the Life: Food
    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 ...
  • Sample Arm Day at NBS
    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 ...
  • Hosting Events: The Build Up
    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 ...
  • Memphis Classic 2 Recap
      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 ...
  • A September to Remember
    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 ...
  • Memphis Classic Powerlifting meet Write up
    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/...
  • Tough Mudder Recap
    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 ...
  • Riff of the Week
      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 ...
  • 4 Ways to Steal From Your Local Small Business Owner
    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 ...
  • Year One in Review
    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 ...
  • Join Mid-South Spine and Sports Performance’s Newsletter!
    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 ...
  • How to Ruin a Gym Series-Broken, Snapped, and Torn
    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 ...
  • How to Ruin a Gym Series-Intro
    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 ...
  • Memphis Most Banquet
    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 ...
  • The Subtle Art of Not Giving A F*ck–some takeaways
    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 ...
  • Only in the fitness industry: Hire Me!
    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 ...
  • Exercise Of The Month – August
    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 ...
  • Kratky Hydroponics
    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 ...
  • What I’m Reading..
    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 ...
  • Responses From My Latest EliteFTS Article
    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 ...
  • Riff of the Week
    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 ...
  • Cool Shit I did This Month
    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 ...
  • Christian Anto’s diet, 3 weeks out from The King of Spring powerlifting meet
    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 ...
  • Things to Consider while Peaking for your first Meet
    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 ...
  • Three Good Books
    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 ...
  • Can you wrap me?
    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 ...
  • Some Quick Tips For Overcoming Injury in Sports
    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, ...
  • Riff of the Week
    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 ...
  • Iron and Lead Episode 2: Training For Physical Fitness, MMA, and Shooting
    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.  ...
  • Why CrossFit Class Isn’t Just a Workout 
    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 ...
  • Wedge Into Your Bench
    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 ...
  • Iron and Lead Podcast
    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 ...
  • Warning: I talk about death in this
    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 ...
  • Coming for What’s Mine
      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 ...
  • Monthly Mobility – July
    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 ...
  • Fall Reminders and New Information!
    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 ...
  • Riff of the Week
    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 ...
  • Diet Report!
    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 ...
  • Literature Review: Is Chiropractic Cost Effective?
    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. ...
  • Cool shit I did this month
    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 ...
  • Zombie Bait
    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 ...
  • Determination and Direction over Motivation
    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 ...
  • Here is how some of my training has been going
    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 ...
  • ACRE Podcast
    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 ...
  • Oh the humbling crush of the squat
    welcome to my experiences of battling ego, poor mindset and fear as I attempt an 8RM and fall drastically short! ...
  • Keep Your Head Out of It
    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 ...
  • Aren’t we in the Mediterranean?
    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 ...
  • Rekindling a lost passion
    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 ...
  • The Dexter and The Reverse!
    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 ...
  • 4th of July Road Trip, Mountains, and a Whole Lotta ‘Merica
    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 ...
  • Bulking Diaries: The Super-Duper Set
    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. ...
  • Adventures in CrossFit: Seek the Suck
    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 ...
  • NBS Fitness Memphis Classic, 9 weeks out, do I have enough time???
    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 ...
  • Reasons Why I LOVE the Airdyne
    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 ...
  • My first Team UGSS as an EliteFTS Athlete
    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 ...
  • Bits of Advice I Try To Use
    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 ...
  • Adventures in CrossFit: Training at 5am
    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 ...
  • “One Piece at a Time”
    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 ...
  • Exercise of the Month- May
    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 ...
  • Transitioning
    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 ...
  • Dexter Jackson Memphis Classic Prep Update
    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 ...
  • Other blogs I follow and why
    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 ...
  • Member Spotlight: Clayton Yohanek
    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 ...
  • How to Stay Up-to-Date With Mid-South SSP!
    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 ...
  • How I managed to injure myself on vacation, while doing GPP
    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 ...
  • 2016-17 Memphis Track and Field Season in Review
    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 ...
  • Adventures in CrossFit: Olympic Lifting 8 Years Removed
    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 ...
  • Ounces, Pounds, Basal Ganglia, Expectations, the AT, and Other Musings
    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 ...
  • Adventures in CrossFit: Kipping Pull Up Madness
    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 ...
  • The Many things I am grateful for & learned traveling.
    *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 ...