The new Crossover Pre-Workout is here!

The new Crossover Pre-Workout is here!
With only 50mg of caffeine, this is a very low-stimulant pre-workout designed to increase VO2 max and make you more efficient. It has been shown to increase oxygen retention and keep the heart rate lower, meaning more work can be done.
Crossover is powered by two key ingredients: PeakO2, which studies show increases power output, fatigue threshold and your ability to take in oxygen; and elevATP, which helps support the production of ATP, a critical cellular energy source that primes power output, muscle size and strength and athletic performance.
Additionally, other ingredients like coconut water and electrolytes help fuel and hydrate, to fuel more grueling workouts. The harder and longer you can sustain your training session, the faster you’ll see results! Plus, it has no artificial colors, flavors or sweeteners, making it a great choice for those with allergies or those who simply want to avoid artificial ingredients.
This product is great for CrossFit-type training, triathlons, Spartan races, Mudders, fitness classes, having better endurance and focus, and getting more output out of your workout.

Friends of Nutrishop: Snap Fitness!

SnapFitness_logo
We want to dedicate this week to bragging about our Transformation Challenge partner-sponsors!
 
First up: SNAP FITNESS!
 
Our friends at Snap are donating a 6-month membership for our first-place finisher, and 1-month memberships for our second- and third-place finishers!
 
Additionally, Nutrishop customers can try Snap free for a week and get $0 enrollment!

Our Spring Transformation Challenge Women’s Winner: Brandi Lish

unnamedOur women’s winner of the Spring Challenge is Brandi Lish! Brandi lost 19 pounds of fat and 7.6 percent body fat, and she gained .8 pounds of muscle!

Brandi’s fitness journey began when she met Lisa from Nutrishop out in the community, and the two started talking fitness and supplements. Brandi has Crohn’s disease, which comes with a lot of stomach irritation, and Lisa encouraged her to look into products she could take and a diet that would work for her. Once Brandi learned about the challenge, she thought it sounded like a great opportunity, and came in to meet Carly and DJ to get going! With her husband Cody also doing the challenge alongside her, they were ready to go.

“We got the lowdown of how it all works, and we’ve done other diets and challenges, and they were hard to stick to,” Brandi said. “This seemed like one we could make into a lifestyle and keep it, so we signed up and started it and really enjoyed it. The meal prepping wasn’t overbearing – it was doable.”

Brandi and Cody came into Nutrishop once a week to keep themselves accountable, and Brandi in particular wanted to see if she needed to change anything.unnamed (1)

“Carly and Lisa were awesome and supportive, and at one point during the challenge about halfway through my weight was creeping up and I wasn’t feeling the best,” she said. “They switched my diet up a little bit and I was back on the track of losing weight.

“They pointed out I was in the lead, and that really kept me motivated and wanting to continue on,” Brandi said. “I love my pizza and desserts and everything, but they kept me on track!”

Brandi did face her challenges – Cody recently graduated from college, and with that came a big party. Brandi asked us, “Can I have cake?” Carly put it to her this way: “Brandi – is $1,100 worth of prizes worth a piece of cake?”

“They really helped me keep myself focused,” said Brandi, who complemented her diet with training at Peak several days a week. She switched her workout schedule to the mornings, having never been a morning person, and found she loved the freedom it allowed her the rest of the day. She could finish her spin class or boot camp early in the morning, get her evenings back, and know she got her work in.

“I’m feeling a lot better after the challenge,” Brandi said. “I was kind of was in a slump of feeling down; I’d gained weight; I felt bloated and ‘ugh,'” she said. “I wanted to get back to my go-getter self. This has definitely helped me do that.”

Portion control and not having junk or processed food were the primary factors in her new outlook, she said. The food you eat definitely fuels your activity, and Brandi said she can feel that difference now.

“It’s hard – it can be hard to step in those doors and start something, but Nutrishop, after everything I’ve tried and done, is totally a family,” Brandi said. “They want you to have the life you want – they ask what your goals are, what will make you happy, and they help you get that.”

The Post-V-Day Workout You Need

Wine, chocolates. We get it. Valentine’s Day is a day to indulge.

February 15th is a day to make up for it! Hit this full-body workout today to get a sweat going, focusing on compound movements and low rest periods. You’ll forget all about those bad diet decisions with guilt-filled centers.


THE POST V-DAY WORKOUT

5 Tri-Sets: 

3 Power Cleans to Front Squats/Max Pull-Ups (overhand grip)/8 Dumbbell Bench Press. Rest 1-2 minutes max between tri-sets, with no rest between exercises within the set.

4 Tri-Sets:

8 Seated Dumbbell Shoulder Press/6 each, alternating DB Walking Lunges/1 minute planks

3 Supersets:

Dips (max, to technical failure)/cable curls, 21s (7 bottom portion, 7 top portion, 7 full range of motion)

Workout Wednesday: Lower Body Mixed Methods

Size, strength and explosiveness – your training goals may vary, but if you’re after all three and you’ve got a legs day coming up, mix this workout in once a week.

A variance of rep ranges serves to address multiple goals: higher rep strict movements for hypertrophy, some heavier low-rep movements for strength gains and even some dynamic movements to improve your athleticism and explosiveness!

Romanian Deadlifts

4×12. Keep your knees only slightly bent, and keep your lower back flat and feet no further than hip-width apart.

Front Squats

5×5. Maintain a neutral head position, and keep your elbows up – eye-level, if you can – throughout the lift. Take a stance at least as wide as shoulder-width.

DB Reverse Lunges with added ROM

3×6 per leg, doing all reps for a single leg at once before alternating. Use a short platform (6-12 inches) for your front foot, and lunge backward. Let your back knee drop to an inch above the ground without hitting it.

Box Jumps, Broad Jumps or Jump Squats

5×3, max effort. Jump as high or far as you can for three max-effort reps. If you don’t have a box or platform, broad jumps and jump squats are perfectly suitable alternatives requiring no equipment.

Optional: Ab Circuit

Three tri sets – no rest between exercises: Crunches (30, 20, 15), planks (30 seconds), hanging leg raises (10, 8, 6)

Gun Fever – The Weekly Arm Workout That Works

Ready to arm yourself? If you’re looking to add size and detail to your upper arms to complete that impressive upper-body aesthetic, this is the workout for you.

Mix it in once a week to your normal routine, and watch the gains roll in. This workout keeps the focus on tension and blood flow, so you can augment its effectiveness by keeping your rest periods low. And just remember – a 10-12 rep range does NOT mean “go light” – you’re still shooting for the heaviest weight you can lift in that range. Your last two reps of each set should be uncomfortable!

Biceps/Triceps Superset Work

6 Supersets: Barbell Curls x 8/French Triceps Press x 12

3 Supersets: Preacher Curl Machine x 15/Rope Pushdowns x 8 (go heavy)

Biceps Focus

Consecutively execute each exercise with no rest to form one tri-set. Perform three tri-sets total, resting only 60 seconds between each.

Incline DB Curls x 8. Twist the dumbbell on its ascent, so that the pinkie side of the weight is directed toward the outside of your shoulder at the top of the movement. Then reverse the path on the descent, finishing with your thumb down, as if holding a ladle.

Reverse-Grip EZ Bar Curls x 8

Hammer DB Curls x 15. Optional: If you have access to thick-bar dumbbells or Fat Gripz, use them here.

Triceps Focus

Consecutively execute each exercise with no rest to form one tri-set. Perform three tri-sets total, resting only 60 seconds between each.

Lying Skull Crushers x 12. Do not set the bar down, then:

Close-Grip Bench Press x 25 or burnout

Overhead Single Dumbbell Press x 8

WORKOUT: Squat for Strength

Few lifts are as gratifying to watch grow as is the squat. When executed with good form, the barbell squat is an iconic exercise that belongs in almost everybody’s workout regimen.

Building up squat strength can take time, because it is a “skill” lift – by nature of being a compound lift, many moving parts demand practice and control. Once you have developed a clean, well-formed squat, however, you can start building big all-body strength. Below are a few key squat pointers, followed by a workout you can execute twice a week to start increasing the load you can hoist on this classic lift.

Squat Keys

1. Plant the heels. Many amateur squatters experience knee problems from squats, not because the movement is inherently unsafe, but because of this common form mistake. When you shift your weight to the balls of your feet instead of your heels, you immediately put more stress on the knees and allow them to track forward over your toes. When you first unrack the weight, try a brief moment of popping up onto your toes (as if you were doing a calf raise), then lower yourself and dig in with your heels. Your choice of shoe matters for squats too – either go barefoot, or use a hard, flat sole.

2. Chest up; head neutral. Focus on a point on the wall at standing eye level in front of you, and keep your chest elevated with your shoulder blades pulled back together. This position ensures that your shoulders won’t round forward during the squat, which again can bring the weight forward, creating a dangerous position for your lower back and knees.

3. Refer to your joints. Meaning: Your ankles, hips and knees should all be indicators of your form. At the bottom of the squat, your hip joint should be parallel to your knees; the bar and your shoulders should be over your ankles. Get a spotter or use the timed camera on your phone to check your form and make any adjustments you notice.

The Workout

Walking Lunges: 2×20 per leg. Lunge forward with your right leg, hands on your hips and torso erect, and land on your right heel. Your back knee should drop low but not hit the floor; before it does, begin the next step quickly.

Squat: 10 (warm-up set), 10, 5×3, 3×3, 1×3

This pattern will get you stronger. By working up to a heavier load gradually, you spend more time under heavy weight while still getting the requisite reps for muscle growth. If you have a squat belt and/or knee wraps, consider using them on your sets of 3 and 1.

Foam Roller/Hamstring Stretches: 5 minutes. Do a variety of leg stretches to increase blood flow and help reduce soreness. Focus on the calves, hamstrings and quads (note – foam rollers on the quads may be uncomfortable).

Suspension or Swiss ball hamstring curls: 3×12. Lying on your back with your feet in suspension cables or heels on a Swiss ball, keep your arms flat at your sides and lift your hips off the ground. Now, curl the ball toward your butt using your hamstrings, and roll it back out until your legs are fully extended again. That’s one rep.