Thursday, December 29, 2011

Closed Friday the 30th

We've had 3 tough workouts this week... Cleanse Yo'self!

Today's workout will be along the same theme as the other 2 this week, so bring a GOOD attitude and be ready to work hard.  This will be the last scheduled workout of 2011!!!  End on a good note!

We will close friday the 30th and reopen monday the 2nd with regular hours.

Lastly, we are in the process of lease negotiations for our new space.  Hopefully we will have our moving date nailed down next week sometime.  Please say a little prayer for us as we go through this process!

Thanks guys!  Happy New Year!

Sunday, December 25, 2011

Closed Monday 26th

We will be closed Monday the 26th. Hope everyone is having a merry Christmas!

Sent from my iPhone

Thursday, December 22, 2011

At Home Workouts

Whoa.  The past week has flown by and to be honest, I can not believe that Christmas is already upon us.  A lot of you guys are going to be out of town this weekend and the following week, so I thought I'd suggest some nasty little cardio workouts for you while you are gone.  Remember we do have a Travel Workout section over on the right side of the web page.  If you haven't checked it out... check, check, check it out!

Workout #1
Four Sets of As Many Rounds and Reps As Possible in 3 Minutes:
5 Push Ups
10 Sit Ups
15 Squats
Rest 60 seconds between sets.

Workout #2
Five Sets:
Sprint 50 meters
10 Burpees
Rest 60 seconds
(The sprint can be done on a treadmill by keeping the belt on the entire workout. Set a speed that you feel comfortable with. Be careful coming off the treadmill belt – grab the handles securely.)

Workout #3
Three Rounds for Time:
Run 400 meters
15 DB Thrusters
Take about 5 minutes to warm up before getting into the workout. Incorporate some perfect stretches, deep squat progressions, inchworms and a few other movements before you attack these workouts.

Workout #4  "The Hustla"
Run 1 min
rest 15 sec
1 min air squat
rest 15 sec
1min burpee
rest 15 sec
1 min situp
rest 15 sec
 Repeat this sequence for 4 rounds

Workout #5
"The Iron man"
Push ups and Situps

Workout #6
Jump Rope 100 reps
50 walking lunges
50 situps
50 push ups
50 walking lunges
Jump Rope 100 reps

Use your imagination folks!  Any Combo of basic movements for 20 minutes will be killer!

Also, do not be afraid to try out some intervals like: 4x400m runs.  rest 1:30 between rounds
8x200m runs rest 45sec between rounds.  10x100m runs!

Tuesday, December 13, 2011

How to become Strong(er)

Nathan Day
Meet Nathan

 Some of you guys haven't met Nathan because you might come to an earlier class or a later class when he isn't working.  So I thought I'd take the time and introduce you to him.

Around the gym he is our resident ninja.  If I need someone to change one of the huge light bulbs hanging from the ceiling (16+ feet in the air) I always say, "Hey Nate!"  He'll do a muscle up onto the top of the storage room, do a running back flip and land on the light fixture and some how change the light bulb in the process...  but seriously he is a natural athlete!  I "showed" him how to do a muscle up on the rings and 30sec later he did 5 or 6 of them in a row.  It took me over 2months to get that many...

He played soccer in high school and in college.  We all know you run a TON is soccer. So when Nathan started training with us he was a little burnt out on all the running.  He wanted to focus on getting stronger.  We introduced him to our Basics Of Big program.  Nathan consistently worked out and also kept a workout log to track his progress.  In just a little over 90 days of pure focus on our B.O.B program Nathan has made some great progress.  I'll let the numbers speak for themselves!!!

Nathan Day:  Starting Numbers

Body Weight: 149.8lbs

Bench Press: 240lbs
Shoulder Press: 135lbs
Squat: 265lbs
Deadlift: 300lbs

After B.O.B!!!

Body Weight: 163.2lbs (gain of 13.4lbs)

Bench Press: 285lbs (up 45lbs)
Shoulder Press: 155lbs (up 20lbs)
Squat: 320lbs (up 55lbs)
Deadlift: 365lbs (up 65lbs)

Bottom Line...

Versus Strength and Conditioning doesn't just offer weight loss.  If you are interested in starting our Basics of Big program shoot us an email @  We want to get a group of like minded individuals together that want SERIOUS results in the strength department!

Monday, December 12, 2011

How to guide: Intermittent Fasting

I'll weigh in on this topic soon but for now why don't we read a scientist view! 


How to Live.

Holstee Manifesto.

Sunday, December 11, 2011

Why fitness?

Why run?  Why jump?  Why lift?  Heck... why walk?

What if a buddy of yours gives you a call and wants to run in a local 5k?  You "Just Say No to 5k's" because you know you would not make it past the first 50 yrds.

You just sat down on the couch for ESPN's College Game Day.  Your feet are in mid-flight and almost touch down on the coffee table when the phone rings.

Its your neighbor.

He knows you are home.  He can see your car in the driveway.  Guess what he wants?  He needs your help moving furniture.  You skipped out last time and the time before that...  Your only excuse this time is "I've never told you this but I have a bad back."

Translation:  I'm lazy, I couldn't lift that furniture if I wanted to and my back isn't bad, its weak.

We could go on and on with situations and scenarios of why fitness is important.

But why be fit?  For me it really boils down to this:  You need to be ready for anything.

Even though we live in a very sophisticated society where fitness is seemingly frowned upon, you can not argue that this same sophisticated society contains a plethora of situations where fitness is VITAL.

So...  To be or not to be, that is the question.

I want you to be ready.  I do not want you to have to come up with another excuse of why you can't do this or that.  Do not let not being fit stand in your way of doing anything.  BE READY!

Thursday, December 8, 2011


Great Job this week guys!!!  Only one more day to go this week... fridays are usually, um, intense.  So put on a happy face and get ready to rock and roll.

How many of you would be interested in one more tee shirt run before christmas?  If you are interested make sure you let me know ASAP!

Also, we have been contemplating making another round of black books for every day usage by you guys and gals.  Nutrition is such a HUGE component of overall fitness.  I can not stress how important it is to make small goals and achieve them daily.  Attack the list in the previous post and start adding those goals to your daily activities list.

Tuesday, December 6, 2011


Sorry for not posting gang!  Blogger gave me a few problems uploading post the other day, so I decided to let it work itself out aaaaannnnddd it did.  So here is a post for you guys:

"How not to become a Holiday Casualty"

Michael and I were talking a week or two ago about the upcoming holiday season.  He asked me, "How much weight do you think the average person puts on during the holidays?"  I had no clue.

So Michael went on a mission and found and estimated average for weight GAIN during the holidays... you ready?  15lbs...  Whoa.  When he first told me this I was like, "That is way to high." but when you think about it, it isn't.

Folks tend to let themselves go over the holidays.  How do you avoid the 15lb weight gain?  Our friends at Precision Nutrition provided this list:

"Pick ONE of the following habits, and do it every day for 14 days."
  1. Exercise for 30 minutes
  2. Take fish oil and a multivitamin at breakfast
  3. Drink at least 8 cups of water
  4. Eat at least 4 one-cup servings of vegetables
  5. Sleep at least 8 hours (including naps and night-time sleep)
  6. During each meal, stop eating when 80% full
  7. Twice during the work day, get up and do 5 minutes of muscle stretching
  8. Eat 4 – 5 meals
  9. Eat lean protein with each meal Fat LOSS
  10. Replace grains with greens during each meal

 These 10 habits should give you a great start on the fat loss process. But remember the rules. Don’t try to pile them all on at once. Begin by choosing only one new habit that you’re confident you can do for 14 days. Then do it, adding new habits only after you’ve mastered the first one.
And here’s another key tip. As you adopt each new habit, you have our permission to leave everything else the same. Sure, if you’re feeling particularly ambitious one day and you want to try a few new things, that’s OK.
However, take my word. You can’t do it all at once, every day. But the good news is you don’t have to! So just let go of that expectation right now.
Instead, pick one proven behavior to start with. The same way you would learn math, or learn to talk, or learn anything, you’re going to learn to get in shape.

I could not agree more.  We all know there are foods that will completely derail you from accomplishing your fitness goals.  During this holiday season do your best to stay away from them!  All of the Christmas Parties you attend add up... so... be good at all of them but maybe one. This way you are making an effort to stay on track instead of willingly jumping off the deep end.

NEXT TOPIC:  Holiday Hours

As of right now will be closed Christmas Eve and Christmas Day and New Years Eve and New Years Day.  We will also host limited hour during the week of christmas and limited hours during the week of new years.  I will post a complete set of holiday hours at the gym and on facebook and the blog as soon as we nail down everything.


Well... we have officially out grown our space.  We have to park on the road, do push ups on top of one another, which is awkward, and jumping rope inside is like trying to walk through a landmine field!!!  We are aggressively looking around hattiesburg for a new home.  Please keep us in your thoughts and prayers as we try to find something that works.  We will not move without taking a quasi vote on the issue, so don't worry we won't end up in the middle of Eastabuchie MS without asking you guys!