Saturday, December 29, 2012

2013 is here y'all

Never say Never.

Well, the Mayans were wrong.  We are all still here... I know a few of you out there are saying, "Steve you are a little late.  The whole apocalypse thing was on the 21st."

-I know that.  But, I've been hiding in a bunker since the 19th...  I kid I kid! :)

Since the world is still here, I guess we need to make some New Years Resolutions right?  Where should we start?  I own a gym, so I am supposed to say, "Lose weight" -typical.

Instead of weight loss lets work on building muscle!!  I really want to work on one muscle in particular.

Many are the plans in a man's heart, but it is the LORD's purpose that prevails. 
Proverbs 19:21

will give you a new heart and put a new spirit in you; I will remove from you your heart of stone and give you a heart of flesh.
Ezekiel 36:26

The good man brings good things out of the good stored up in his heart, and the evil man brings evil things out of the evil stored up in his heart. For out of the overflow of his heart his mouth speaks.
Luke 6:45

Make a resolution that matters.  If you do, nothing can stop you. 

Monday, December 24, 2012

Holiday Schedule

Hi there folks!

Here is Versus's official Holiday Schedule:

Closed- December 24th,25th,26th,27th,28th,29th,30th,31st and January 1st!

Open: January 2nd with regular hours!

However, stay tuned to Facebook and all of our blogs for surprise workouts and limited gym hours on the 27th, 28th and 29th of December!

With all of this time off I would like for you guys and gals to accomplish a few things:

1.  Stretch or go to one of Tammy's Yoga Classes.  Yoga Room Schedule
2.  Practice the basics with this workout: Run 1min out and 1min back, then do 10 push ups, 15 situps, and 20 squats.  Do this 5 Rounds!  Also, go for a long run.  Try to stay moving for at least 60min.  I do not care if you run the entire time because moving for 60min is a great goal.
3.  Pick something you are not terribly good at and practice it for 15min
4.  Again, go to a Yoga Class, stretch, recover and take some time to heal any bumps and bruises.


Thursday, December 20, 2012



I hate it.

As most of you know running and I don't really get along.  I don't know why, really.  I was asked recently to explain why running or even the thought of it makes my skin crawl. 

1.  As soon as I start running I want to stop.
2.  I get out of breath super easy.
3.  My mind is never at ease while running.
5.  I just feel pain while I run/ I feel like I'm suffocating.

That would round out my top 5.  I could go on but I'll save the many other reasons for a fire side chat with my dog Brody.  He has such great eye contact and he's a good listener!

I know there more than a few of you guys out there that completely agree with me on the whole BAN RUNNING CAMPAIGN!  But before we ban running completely, lets look at a few reasons why we should keep it around and maybe even practice it a little more.

1.  Running is primal.  I bet cavemen and women ran from time to time and those guys and gals are as primal as it gets.

2.  Running is a skill.  Don't believe me?  Why do Kenyans always win marathons?  Before you attempt to answer, please do not reply with: They live at higher altitudes, they run from lions, they don't have cars, they have running schools (this is true!) etc. etc.  Besides some of the things I mentioned, Kenyans got skillz (with a Z)!  They do not bounce really high when they run, their stride is nearly perfect, they fall into the next step instead wasting energy etc.  Your stride length, frequency, and how you strike the ground are all things that need to be practiced to become a more skillful runner.

3.  Running, quite simply, is convenient. You don't need any elaborate gear. No special playing field or apparatus. No need to juggle the schedules of others. Just a pair of shoes and the inclination to get out the door.

We have a tee shirt that says, "If it doesn't challenge you, it doesn't change you."  I guess I'll go put on my kicks!

Tuesday, December 18, 2012

i'mmmmmm freeeeee


I've been teaching small group classes at Versus since September of 2009!  Buuuuut now I finally have "some" free time for PERSONAL CLIENTS.  Over the past 3 years I have helped hundreds of people get stronger, lose weight and make total body transformations.  I absolutely love working one on one with motivated individuals looking to make a change.

However, if you struggle with motivation, don't know what to eat, don't know what to do when you go to the gym...  I can help you.  I believe that everyone should be able to lead a healthy and happy life.  If you don't know where to start, I can teach you.  I'll provide 3 key things:

1.  Motivation and Accountability
2.  Information
3.  Direction

Think of it this way, I'll provide the vehicle, the GPS and even the road to drive on!  All you have to do is show up!

Spots are very limited.  Honestly, I am only looking for 2 people that want to meet in the morning or mid afternoon 2-3 times per week.

If you are desperate for success in 2013 email me at-

ps.  check out:  Success Stories to see some of the people I have worked with.

Tuesday, November 27, 2012

Are you desk bound?

The first thing a desk-bound athlete needs to be aware of is how sitting affects athletic performance. Not “if” only “how.” When humans sit in a chair, car, or airplane seat for an extended period of time, we do not have the advantage of having our butt (gluteus) engaged to help maintain position. As a result of prolonged sitting, the front of the hip gets short and tight, and an otherwise healthy person often develops low back pain.

Low back pain in an otherwise healthy athlete is often a symptom of tight anterior/front of the hip, tight and short posterior chain (A.K.A. the butt and hamstrings), or a combination of the two.

So work on restoring full, normal, range of motion to the hips – and alleviate lower back pain in the process – we need to “stretch” the front of the hips.

How much of every day at work do you spend scanning Facebook, downloading songs on itunes, or discussing college football? I rest my case. So it’s shouldn’t be difficult to sneak in 5 minutes of mobility. You just have to decide to do it. You can even get in your mobility behind your desk or in your cubicle when nobody’s watching. Maybe even put that conference call on speaker phone, and knock it out then. Whenever you decide to make some improvement in your athletic ability, all you need is five minutes.

"The Mountain Climber"
 Have you ever wondered why we do them all the time?
To stretch the front of the hip, the athlete is going to get into a lunge position, with the front knee stacked directly above the front ankle, and both hands down to inside of your forward foot. Keeping your back leg straight as possible, squeeze your butt and drive your hips toward the ground. You should feel a serious stretch in the front of the hip corresponding to your back leg, as well as a good hamstring stretch in the forward leg.

Mobility Aaron Arehart
Once established in that position, work to accumulate two minutes per side. If having both hands on the ground with arms extended is easy, the athlete can add tension to the stretch by working to get your elbows and forearms down on the ground.

Once you have accumulated two minutes in the stretch with each foot forward, return to the side that felt tighter for one more minute. That’s two minutes right foot forward, two minutes left foot forward, followed by one minute with the tighter side.

Other stretch: SUPER QUAD

Monday, November 26, 2012


"The Run" is an intense 3-4 mile trail run designed by Versus Strength and Conditioning.  The Run will test your stamina, mental grit, and camaraderie. With an awesome course, all of our proceeds going to charity, and a down right awesome atmosphere, "The RUN" is the best trail run in the area!

What are you waiting for?  SIGN UP at Versus Gym or through a Gym Member!

Here is the info:

What you need to bring:
  • Appropriate footware is highly recommended! Note: You will get muddy
  • A signed copy of our participant waiver will be on site for you to sign
  • A great attitude of awesomeness
What to leave at home:
  • Bad attitudes will not be allowed!

When: December 1st at 9am.

Where: Fox Abbe Farms in Ellisville MS

369 Pittman Rd, Ellisville Ms
Take the Moselle exit off of HWY 59, turn left and go over interstate.
Go .7 miles and then Take Right onto Pittman Rd
Go 1.7miles and then turn left at Gate and Signs for Fox Abbe Farms.

Thursday, November 15, 2012

Holiday Weight Gain
One pound of fat

Here is a LINK with the all the detail!  Over the entire holiday season from Halloween until New Years the average weight gain was: 1.05lbs

Jessica Hawn answered the closest with "A pound."  Heather Williams you were on the money but I needed one answer!!! Sorry!

The study goes on to suggest that weight gain of only one pound may not sound bad, but that one pound stays with you!  The folks in the study never lost the one pound they put on... sorta like the permanent pound!

Its obvious this study wasn't conducted in Mississippi... How do I know that?  Buddy, between you and me, I can gain 10lbs after my Mama's thanksgiving dinner!  Anyone want to do a weigh in before thanksgiving day and then after New Years day?  --Ha Ha Ha... this fella!

The most important thing to remember:  Eat Clean and Train Dirty!  More Free Tee Shirt Give aways coming soon!

Wednesday, November 14, 2012

Allen Iverson

Allen Iverson was one of the best Basketball Players in the NBA a few years back. The video above is Allen ranting about "practice". His coaches suspended him from games and also fined him for missing "practice".

Apparently, Allen didn't really see practice as being important.  If he did view practice as important, he would never miss.  I guess Allen forgot what got him into the NBA.  I guess he forgot the 1,000 or so free throws he shot over is career.  I guess he forgot about how many pick-up games he played as a kid.  I guess he just forgot.

Ask yourself this: "Are you good at what you do?"  Hopefully the answer is yes.  If it is, then ask yourself this: (redneck language coming up) "How did you get good at what you do?"  PRACTICE.
Pick a plan, follow it to the letter relentlessly, stick your head up for air every once and a while to see where you are.

If you ever played any type of sport in college, high school or junior high, you know what I am talking about.  If you have ever studied hard for a class and earned an A, you know what I am talking about.  A coach or a teacher gave you a plan.  They MADE you follow it and guess what... you probably got a little bit better than when you started.  I had some bad coaches growing up, but boy did I love to practice.  I got better.

Allen Iverson didn't care about practice.  Allen forgot about the importance of practice.  I hope you don't.  I hope you value every step you take.  I hope you reach one goal and then make another.  I hope you are willing to do whatever it takes to reach whatever goal you have.  Don't talk the talk.  Walk the walk like the guy in the video below.  #Hungry 

Thursday, November 8, 2012

5th Week of BBC

We are almost finished with our 5th week of the Black Book Challenge and to be honest with you guys, I have seen a huge drop off in participation.  A few of you guys haven't showed up to the gym during the entire challenge.  Whomp Whomp....

If I were a betting man I'd bet big on a few things, 1. you have chalked this year up as a loss and are waiting until the "New Year".  2.  You have let birthdays, weddings, sporting events, and other occasions derail you completely.  3.  You haven't put any time into practicing any of the strategies put on this blog.

Guys and Gals, it is really hard to make in changes in your body if you do not make any changes in your lifestyle... damn near impossible really.  Before we wrap up the 5th week I want to leave you with two things.

1.  Here is a scenario I get all the time.  I like to call it "The Battle of A lot vs Enough".

The Battle of A lot vs Enough pops up concerning muscle gain and fat loss.  Lets take a look at our fat loss battle first.

A client approaches me and says, "Steve, I'm just not losing weight, I've tried everything.".  The first thing I do is ask them if I can see their Black Book.  I obviously want to see their BB so I can get a look at the types of foods they are/are not eating.  The moment I take a look at their BB I see the battle of A lot vs Enough rearing its head.

Our Client is eating way out of our general guidelines, not putting in extra work and cheats way to often.  I ask our client, "What gives?"  Usually, I get a response of, " I know man buuuuuuuuuut I had a wedding to go to, my kid had a birthday, Alabama was playing, it was Halloween, one of my friends came into town, my other kid had a birthday, the Saints WON, or Southern Miss won..... jk."

Instead of going down a laundry list of things our client could do better lets look at the beginning at the basics.  Our client is frustrated because they can't seem to lose weight.  In their minds they are doing "A LOT" of work.  After we look at their BB and their gym attendance its very easy to see they aren't doing ENOUGH.

Enough is a learned habit.  Enough is something you have to earn.

What is the key to Enough?  Simply put:  Effort and Consistency. 

Lastly on the Battle of A lot vs Enough- Do any of you out there have a family member that fits the "black sheep of the family" description??  You know what I'm talking about!!  They always seem to be bouncing around from job to job, in and out of jail, or from big idea to even bigger idea!  They just just can't get it together.  In the back of your mind you are always thinking, "Dude, if they would just go out, get a job, stick with it, work hard and save up they could be extremely successful!!  They are their own worst enemy."

Our client from earlier is his or her own worst enemy.  Our client keeps bouncing around from good idea to good idea.  Doctor Oz, Muscle Magazine, The Paleo Diet, The Zone Diet, The Beard Diet, The Atkins Diet, The 3 day a week gym routine, The 5 Day a week routine, Indoor Program, Outdoor Program, Anatomies, CrossFit, Versus, Julian Michaels, Running, Rowing, 5ks, 10ks, etc etc etc etc etc...

Do you really want to know the Secret to getting the results you desire?  Effort and Consistency with a plan you KNOW works.  Go over to our success story page and see what Effort and Consistency look like.

The Second thing I want to leave you with to close out the week is a message from a member who has had extreme success with eating clean, working out and being consistent.  Here is a few tips from Katie:

First off congrats to everyone who is doing the challenge! The first step is always the hardest and you have already taken it.

I feel like one of the most important aspects of eating clean is taking time to preplan your meals and snacks. When we have healthy options to pick from then we are a lot less likely to cheat. When we are hungry and don't have a clean option then we will probably make a bad descion and then beat ourselves up over it. Also many times when we feel that we are hungry we are just dehydrated and really are bodies are needing water. So drink up!

A few of my favorite clean meals and snacks.
Protein smoothie for breakfast: I use 1 scoop of life's basic plant protein( made with pea, hemp, and chia seed) add half almond milk and half water a few walnuts black berries and a handful of kale( add stevia if you like it sweet)
Always have lean fish, chicken, or eggs available. I love topping any of my proteins with homemade salsa. (fresh tomatoes, jalopenos, onion, black beans, cilantro, and avacodo.

Do you ever crave something sweet?
Slice an apple and add a little water and cinnamon to the bowl and microwave until it gets soft. Drain water and top apple with plain Greek yogurt, stevia and pistachios.

Try to eat your fruits before 2pm and try not to eat 3 hours before you go to bed. The body needs a 12 hour break from last meal until your first one the next day to rid itself of the toxins in your body.

In my opinion you always see better results when you stay away from all of the 0 calorie sugars! They are terrible for you. They make you have cravings and mood swings. No diet drinks! I promise your body will thank you.

Don't forget you are not only physically strong but you are also mentally tuff! You can do this! 

Sunday, October 28, 2012

4th week for BBC

What up BBC folks!

How is everyone doing?  I hope all of you are down at least a little.  If you are not here are a few things to consider.

1.  Are you complying with basics?  Meat and Veggies?
2.  Are you trying to get extra workout days in?  5Hrs total a week?
3.  Are you cycling your food intake around workout days and non-workout days?

If you are refusing to do any of the many things I have posted and find yourself at square one every monday saying, "Ok, I'm going to clean it up this week"... you my friend have issues.  WHOA!  Not like serious I'm going to kill someone issues but you have issues with your goal.

If you goal is to lose weight, awesome!  To achieve your goal, you have to have a plan on how to get there!!!!  I've given you a pretty straight forward plan:

1. Meat and Veggies, nuts and seeds, some fruit.
2. 90% compliance
3. 5hrs a week of exercise with interval being primary
4.  I'm here to check your books!

If you do not follow our plan your goal is simply a WISH.

I can not make you follow all of the strategies I've posted about.  Believe me,  I would if I could (without jail time of course).

Here is a tip for week 4:  Sneak Calories out of your diet

Use leaner cuts of meat instead of settling for any cut. (google them)
Stay away from mystery sauces and dressings
Switch to turkey bacon or turkey sausage
Start using egg whites only for a week.
Only have fruit one time per day
Don't go nuts on nuts.

Sorry for any typos!  I'm in a bit of a rush!

Thursday, October 18, 2012

Cooking Classes with Coach Jeri

Here is a Recap of the Cooking Night Coach Jeri Hosted with her AT class:

We started with paleo egg muffins & a sausage & veggie frittata w/goat cheese. Big flavor & fewer calories than most cheeses!

Snack time was next...craving gummy candy or need something to snack on in a movie? Try all natural buddy fruit, fruit crunches, or cinnamon apple chips-no sugar added dried fruit snacks fill that crunching desire if you want chips.

We rolled banana sushi in roasted pecans and almond butter. The key is to always roast your nuts (keep your mind out of the gutter!). It brings out the flavor. I usually do 375* for 7 minutes but ovens vary. Sliced apples and almond butter also makes a great snack and easy to grab as you're walking out of the house.*paleo friendly snack

Grape tomato & basil skewers with balsamic drizzle. You can add mozzarella balls if you are eating cheese. If not, I like with just tomatoes too.

Make your own salad dressings! It's easy and you can control ingredients, add more of whichever flavors you like the most. (Like more tang-add more vinegar. Desire sweeter-experiment with a different oil like grapeseed oil.)

Next, we roasted asparagus in the oven. You can do almost any veggie this way. Add a little olive oil, salt & pepper to ziplock bag and shake it up. (Tosses evenly and doesn't call for as much oil leaving vegetables less soggy and keeping from sitting in oil as they cook.)

Seared tuna filets-these come in a bag individually packaged from SAMs. You can get fresh of course, but this is my go to when I get off work and am hungry at 6:30. The recipe on the back is fabulous. It calls for fresh ginger, rice wine, soy sauce, and scallions. Sear to your desire and cook sauce for 1 min and pour on top. It literally takes 10 min to prepare & cook!

Chicken, steak, and veggie kabobs-choose whatever vegetables you wish and add to skewer. I marinated chicken in olive oil beforehand & seasoned with thyme, oregano, salt & pepper. Great for tailgating, barbecues with friends or Sunday prep days.

Dessert-paleo friendly date balls:
I was eating larabars (fruit and nuts only) when I was doing paleo. I tried to make my own and liked them better. There are tons of ideas on pintrest. We made pecan pie (dates & roasted pecans), cashew cookie (dates & cashews), & chocolate coconut chew. This is my fave and reminds me of a Girl Scout Samoa cookie. It's sweet from dates so only add nuts (I used pecans and almonds), unsweetened cocoa powder, a little coconut milk, and roll in unsweetened coconut flakes.

Training Day and Off Days

I came across many many journal articles that support this claim:  Exercise 5hrs a week for optimal results.  Lets take a look at one template for 5 hrs per week and then apply it to our BB Challenge.

Mon- Training Day

Tues- Off Day

Wed- Training Day

Thurs- Off Day

Fri- Training Day

Sat-  Training Day

Sun- Off Day

The above example has only 4 training days because that is usually what our typical gym member has time for.  However, I am asking you for 5 hrs a week.  Can you fit in a long day or an active rest day where you walk, play with the kids, play a pick up game of basketball etc?? 

Quick tip: Work + Rest = Training.  If you are not taking off days for stretching and recovery you aren't getting it done people! 

During the BB Challenge I'm asking you guys to get in 5hrs of exercise and at least 5 meals per day- 3 square and 2 snacks.  That adds up to 5 meals per day, 35 meals per week and 140 meals per month.

I have said before and I will say it again, if you want a dramatic change in body composition you have to eat clean 90% of the time. 

Run the numbers and you will see you only have 3 meals per week you can either MISS or CHEAT to remain in the 90% club.

Lastly and MOST importantly I've given you guys a pretty good bit of information to deal with... sooooooo.... what will you do with it?

Tuesday, October 16, 2012

Meet Luke!

Meet Luke! Luke is one of the athletes in Coach Jeri's Down Town Athletic Training Class. Here is his story:

1.Why did you join Versus AT?
I wanted a natural fitness environment that I knew I could stick with.  So, I gave Versus a try and there are so many things that keep me coming back.  Mostly, it is probably the accountability and the social atmosphere of training provided.  There is a personal trainer feel about it, as well as, a "you're in it together" feeling you get.  And most importantly, I am feeling healthy and fit again.  The culture is just great.

2. What was your life like prior to Versus AT?
-How did you feel emotionally? Physically? Mentally?
I wasn't very motivated at all and pretty much felt like a couch potato.
3. What results have you seen since joining the VSC community?
The results are across the board.  Originally, I only wanted a stronger core (and, I wanted to see my abdomen muscles again).  But, I have improved in all areas after only doing a 6 week bootcamp.  28% increase in SPRINTS, 28% increase in SITUPS, 69% increase in SQUATS, and a whopping 87% increase in PUSHUPS.  But its not just about numbers.  I feel great again AND I'm motivated to live out a healthy and fit lifestyle into the foreseeable future.  I think it has really changed me.

4. Has Versus AT helped you break through any mental barriers?

I've always wanted to be a morning person, but I just loved my sleep too much.  But, it was the accountability and the social atmosphere that helped me break through my mental barrier of waking up early for the 6am workout.  Now that I do this consistently, 3 times a week, AND there are great trainers and other bootcampers and athletic trainees who care about seeing you get fit and healthy, VSC motivates me to get it done.

5. How has pushing yourself and challenging yourself in your  daily workouts translated to your career? Your family life and relationships?

Pushing and challenging myself has brought about three things really:  A sharper mind, more "life" energy, and a motivated attitude.  It's a "can do and will do greatly" attitude.  All of which have translated into a mental clarity that has positively affected my career and family life/relationships.  I'm sharper and more motivated at work and there is a new culture of health and fitness at our house.  I really like one of the Versus mottos that goes along with this:  If it doesn't challenge you, it doesn't change you.

6. What accomplishments have you achieved?

All of the above!

-if you want to join Coach Jeri's AT class let us know!  We only have 5 spots remaining.  Email

Thursday, October 11, 2012

The Ritual

What is a Ritual??

Noun:  A religious or solemn ceremony consisting of a series of actions performed according to a prescribed order.

Sounds soooooo serious...  The ritual I'm about to share with you isn't super serious, but it is crucial to make your life a little easier when preparing food.

The Sunday Ritual-
Go to the grocery store if needed
Prep a meal for the Crock Pot
Fire up the grill and put some steak, chicken and pork on the grill
Chop up some veggies for the week

So to lay this out in detail, we go to walmart or corner market.  I take the grocery list I posted in a previous blog post with me.  First thing we do once we get home is throw meat and veggies in the crock pot.  Look up any recipe you want, eliminate the bad stuff and put it on low.

Next, I fire up the grill and put some chicken and steak on.

Next, I get out our massive cutting board and get to chopping!

Monday Dinner: Pot Roast from the Crock Pot (carrots, onions, celery, and some seasonings)
Tuesday Dinner: Steak Salad with tons of veggies
Wednesday Dinner: Chili
Thursday Dinner:  Fajitas (no tortillas, no cheese, just chicken and tons of veggies with seasoning)
Friday Dinner: Left Overs

The meal ideas are endless folks.  

We always and I mean always have either chili, turkey burgers, or fajitas in the fridge.  All three of those meals taste good, store easy and take no time or talent to make.

Do you guys need some meal ideas??  What are your biggest problems?  Will power?  Don't know what to do at all?  Let me know!

Tuesday, October 9, 2012

Restaurants in the Dirty Burg

What are some good choices?  Here goes my list:

 1. Caliente: Get the salad, stay away from cheese, sour cream and ranch.  Use salsa and guac as your dressing.  Also, sneak over there for breakfast... its the bomb.

2.  Stone Walls or Dickeys BBQ:  Go easy on the BBQ sauce and only get green beans as a side.  If you get chicken you'll need to remove the skin.

3.  Subway:  If you must get a sandwich, get rid of some of the bread.  Get the Sunrise Subway Melt on flat bread, with no cheese and egg whites.  Take the egg omelet out of the bread and just eat it.  IT IS AWESOME.  Load it up with any of their veggies.

4.  Poboy Express:  Did you know that you can get any of their Subs as a salad?  I get the Grilled Chicken club on a regular basis.  I tell them to hold the cheese and the croutons.  It is amazing.

5.  Willy T's:  Get 8 grilled chicken tenders and a large water.  Tell them no sauce, or get mustard... NOT HONEY MUSTARD.

6.  Chick- Fil-a:  Grilled Chicken nuggets and a Fruit Cup and large water.

7.  Wendy's: Large Chili

8.  Smoothie King: Ask for a Vanilla Lean One with NO BANANA.  Then ask if they will use one scoop of lean one protein and one scoop of gladiator protein.  If you do not do this, the smoothie will have over 10grams of sugar.

9.  Crescent City Grill:  Grilled Chicken and Steamed Veggies.   I am pretty sure it is called the Pick Three.  Spinach, Asparagus and Broccoli----- ummm yeeesss please.

10.  Papitos:  YOU HAVE TO LAY OFF THE CHIPS AND SALSA.  If you know you can not do this... don't go to a Mexican restaurant.  If you survive the Chips and Salsa sneak attack then get the Fajitas, No tortillas no rice add extra beans.

If you choose to go out to eat in the Dirty Burg during our 6 week challenge  KNOW I will be on the look out for you!  Stay away from mystery salad dressings, bread, and other no no's that you KNOW are not good for you.  You can make it 6 weeks.  There is NO DOUBT!

Monday, October 8, 2012

Grocery List

You will need meal sized tupperware containers and don't forget the ziplock bags either!

Lean Meat
Extra Lean beef 1-2lbs
Chicken Breast 1-2lbs
smoked turkey 1-2lbs
1lb salmon fillet
2 cartons of eggs or egg whites or egg beaters


Spinach 1lb
Mushrooms 1.5lb
Sweet Onions 2 medium
Tomatoes 3
Cucumbers 2 large
Apples 4
Frozen Blueberries
Lemons 4


Vanilla Protein Powder (low sugar)
Chick Peas
Steel Cut Oats
Extra Virgin Olive Oil
Butter or Coconut Oil
Salt and Pepper
Garlic Powder
Other seasonings

Here is a sample day

7am Breakfast- Scrambled Eggs, with chopped onions, peppers, or any other veggies off the list.
10am Snack- almonds, string cheese, deli turkey meat, left overs, I'll add more to this later
12- Pick Something from the lean meat category, the veggie category
3pm- snack
6pm- Chicken Prepared anyway you like, homemade hummus on top of a salad.
9pm- If you are hungry eat, but if you aren't go to sleep.  Huge glass of water.

Carbs are the Devil!

Dr. Atkins said, "Carbohydrates are the deeeeeebbbbbiiiiilll" <--- in the voice of Bobby Boucher.

He didn't really say that, but most of us remember the huge buzz surrounding the Atkins Diet.  What do we all remember about the "buzz"?  DO NOT EAT CARBS!  Does that no carb approach work?  You bet your sweet bottom it does! 

However, for the next 6 weeks I'll give you a strategy that allows you to have some carbs.  Lets take a look at said strategy:  You have to earn your carbs!

Do you crave bread, pasta, rice, etc.?  You can have them BUT make sure you focus on the whole grain variety and you can only have them 1-2 hours AFTER EXERCISE.  Earn your carbs!

We are already limiting: Sugary Drinks, Cereals, Soda, Fruit Juice, Table Sugar, Desserts, Ice Cream, etc... So imagine if you limit all these bad carbs and only have Good Carbs after exercise?  Talk about building some fat burning momentum!!

If you workout in the morning at my 6am class and want to add some fruit to your breakfast... HAVE NO FEAR!  You earned them!  If you come to my other classes use your brain as to when you can have not so safe carbs!

More info to come buuuuuuut Remember the Rules:

1. Food Quality (Meat, Veggies, Fruit).  If you can't pick it, grow it, or kill it- don't eat it.
2. Food Quantity (Watch your portions sizes people.  Also use a tall glass of water and sugar free gum to stave off hunger cravings.
3.  Food Timing (Carbs after exercise).

-"Motivation determines what you do. Attitude determines how well you do it" ~ Holtz

A little rant I didn't know where to put:

Excess carbohydrate intake will make you fat.  Simple, right?  "Steve, your body uses carbs for energy.  Your body runs off of glucose and glucose comes from carbs."  Well someone deserves a gold star for listening in Nutrition 167 (you'll laugh if you went to southern).

True.  Your body does run off of glucose.  However, your body can make glucose from protein if it needs to.  So do you need carbs to survive?  No.  Ask the Eskimo.

Sunday, October 7, 2012

Kitchen Make Over

Yo yo yo!

What do you keep in your fridge?  Only you know the dark scary truth!!!   However...

Here is what to throw away:

1.  Soft Drinks and Fruit Juices.  We all know that soft drinks aren't good for ya.  However, turn your Ocean Spray Cranberry Juice around and take a gander at the nutritional label.  The second ingredient after water is:  SUGAR.  Stick with water, coffee, and green tea.

2.  Mayonnaise and other high fat dips and dressings.  I'll give you some dressing recipes if you are interested but pesto, hummus, guacamole, and mustard are healthy condiments. Salsa, tzatziki, chutney, and many others can also be good choices .

3.  Frozen desserts and Ice Cream.  Even low fat options are SUGAR BOMBS.  Keep an eye on the label and look for sugar!  Food manufactures sneaky!!!  Watch out for Sugar!

4.  Processed foods.  Here is a short list of processed foods to get rid of:  pretzels, chips, crackers, granola bars, cookies, cakes, frozen "Tv dinners", instant mac and cheese, breads, rice, pasta and boxed cereals.  If its white "it ain't right"!!

5.  Alcohol.  We are going to limit this as much as possible.  Its only 6 weeks of your life.

Here is what to add:

1. Extra lean ground sirlion
2. Chicken Breast
3.  Whole Chicken from corner market
4.  Lean Turkey and Chicken Sausage
5.  Salmon
6.  Eggs
7.  Egg whites
8.  fruits and veggies  (spinach, kale, broccoli, green peppers, asparagus, red peppers, tomatoes, purple cabbage, yellow peppers, squash, onions, mushrooms, cucumbers)

I will need all your emails this week.  I want to email your a shopping list and other goodies.

- "The people who are crazy enough to think they can change the world, are the ones who do." ~Steve Jobs

Black Book Challenge

Here is the Low Down:

1.  We will weigh in this week.  This is mandatory!  If you want to take your own before and after photo or pick a pair of pants you want to fit in as a rule of measurement have at it!

2.  This Challenge is Free.

3.  I will consistently update this blog site with diet info, sample meal plans, etc...

4.  This entire challenge is geared around weight loss.

Here are some general guidelines:

1.  Meat and Veggies, some fruit.  No doctor in the world will tell you to stay away from meat and veggies.  So if you think this is the same old song and dance that you hear at the gym... it is.  However,  I will stay on top of you via your food journal.  If you are already planning on cheating 3 days a week this challenge probably isn't for you.  If you are already getting creative about the excuses you are going to use: work, late night, hard day, etc etc etc... this might not be for you.

2.  Extra Cardio is a must.  Interval Format only (run hard for 30 sec jog slowly for 1min do this for 10-15 min).  I know you might have heard that running for 30hrs will burn more calories, or whatever but lets keep this simple, ok?

3.  Will Power is crucial.  However, it takes time to develop will power!  So lets practice this strategy: Don't put bad food around you!  If you have bad food in your home, eventually you WILL eat it.  You don't see folks bringing Beer to an AA meeting just to test self discipline do ya?  Do not try and test your will power at the end of a long day of work... make "Home" your safe place.

Those are some of the basics.  I will make a "kitchen make over" post Monday with even more info.

- Make a change, not an excuse.   

Monday, October 1, 2012

Black Book Challenge

I am taking only 30 people in the Black Book Challenge.  What is it???

Get a food journal from the gym and track your food.  I will check it everyday for the next 6 weeks.  This is a weight loss challenge only.  There is no cost.  I will be the biggest and best accountability partner for you!!  Get signed up today guys and gals!!!

Thursday, September 27, 2012

What are you selling?

When you meet someone new, do you look them in eye?  Or do you look at their hand and then off to the side somewhere?  What are you selling?  You are Selling Shy.

When you start something new do you say things like, "I can't, I won't, this is hard, I quit."
What are you selling?  You are selling Negativity.  Where is that going to get you?

Be careful about what type of merchandise you are selling.  If you continually sell the previously mentioned type of attitudes.... buddy.... you will not be successful.

You can not spend time on the negative things in life.  You must spend time on the POSITIVE things in life.  Focus on your goals and think about what you are trying to accomplish EXAMPLE:  I want stronger arms!  Ask yourself, are you doing pushups to the standard or are you still getting away with the easy ones?  Are you doing extra arm work on your own?  Focusing on the positive will get you results.

DO NOT FOCUS on what you CAN NOT control.  Sell success, develop a positive attitude, don't let outside forces mess with your mindset.

So what are you selling?  Are you investing your time in selling positive or are you spending time on selling negative?  Keep Grinding!!!

Tuesday, September 18, 2012

How to be a Professional

Like the title don't ya??

I thought it was catchy...  Ok, to the issue at hand: How to be Professional???

Remember, all of this is my opinion and if you disagree with it, totally cool.

The first thing I think about when I hear the word Professional is: Sports
I think about Michael Jordan.  When I was growing up, I played a ton of basketball.  YMCA stuff, junior high stuff, high school stuff and I even put my hat in the college ring for a briiiiiieeeeeeffff time.  While I was on my bball journey I always thought of MJ.  For Christmas one year I received a Michael Jordan book, a starting line up figure and basketball from the Michael Jordan restaurant in Chicago.  I was interested in Michael Jordan, to say the least. 

-However, I didn't really learn anything from MJ until I was 27years old.  This dude is the epitome of professional.  Here are a few of my insights about a true pro:

1.  In one chapter of the book I received about Micheal Jordan, the author ask Michael why he wears suites to and from all the Bulls games.  I thought I had Jordan's response pinned even before I turned the page.  My answer, "Because Mr. Book writer dude, the court is where I conduct my business."  Nope.  Wrong.  Jordan's response went something like this, "Sometimes people will only get one look at Michael Jordan.  I want them to see me at my best.  Win or Lose."

-Roger that.

Now, before all you go out and buy 3 piece Armani suites lets look at this for a moment.  The way I took this little quote was:  a) Wow I've never thought of it like that before.  b) Conduct yourself like it really does matter.

YOLO: you only live once, is a big saying right now.  Folks latch onto it and use this rap lyric as an excuse to go Hog Wild and do anything they please.  I mean really, like we are going down on the Titanic!  

I say we focus on our Journey and how our journey impacts others.  Ask yourself this: What type of impact are you going to have on people?  3 piece suite and stepping out of a limo or tattered clothes, smelling like alcohol and cigarettes, and sleeping on a side walk?  You do have a choice, ya know?

  • "I can accept failure, everyone fails at something. But I can't accept not trying."   
  • "My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength. 
  • "Some people want it to happen, some wish it would happen, others make it happen."
  • "I've always believed that if you put in the work the results will come.  I do not do things half-heartedly.  Because I know if I do, I can expect half hearted results"
 These are just a few of the quotes I love.  All of them speak to me about effort.  Effort is something that is missing from our society today.  Things are just so immediate!!!  Doing things the old fashion way is a dying concept and honestly I don't know if it is coming back.

**don't be a keyboard ninja and sharp shoot MJ.  I know he isn't perfect.  I know he has made mistakes in his life and cheat on his wife and had "girl friends".  I ain't judging him or condoning what the dude does.  All I am saying is you can learn from a Pro.  Because lets face it,  there are a lot of talented people out there... but then Everyone knows who Michael Jordan is. 

Thursday, September 13, 2012

The Big MO

What is the Big Mo?


From time to time you lose MO.  What do you do to get Big Mo back?  Hopefully this blog post will help you.

I've lost Mo before.  Yup, its happened to me.  I compromised,  I settled and the status quo seemed like the road less traveled.  I woke up one morning and I was 230lbs.  HELLO SEXY!  Put a mullet on me, give me a tattoo, slap a killer mustache on me and buddy I'd be your redneck Romeo in a heart beat.  On the outside I was ready to party, but on the inside... Lets be honest,

- I was UNHAPPY.

My ah-ha moment happened when I ran up my apartment stairs... about 15 of them and I was GASSED.  Now lets get something clear, I had plenty of opportunities before this ah-ha moment to get back on track.  What did I do with these moments???  I ignored them or came up with excuses...

-Dude, I haven't played basketball in years.
-I already have a gym membership
-I'm broke (but some how I had enough money to get Raisin Canes and beer about 3 times a week)
-I'm sorta intimidated to workout with folks who have been doing that stuff for a long time.
-I'm not doing it.

Sound familiar.

So what did I do to get back on the path?

First,  I looked in the mirror- that hurt.  Second,  I remembered the stair case run- that hurt.  Third,  if I needed anymore MO, I motivated myself with anything I could think of:

1.  I read self help books.  I listened to motivational speakers.  I watched awesome motivational movies (300, Gladiator, Fight Club, Patriot etc...).  If you surround yourself with people that believe you CAN'T lose.
2.  I surrounded myself with positive people that would support me.  Lets face it folks, people hate change.  They really do. 

If you don't change that = sameness. 

Sameness = Security. 

So, Sally Sue that sits in the cubicle next to you doesn't want you to lose weight because she doesn't want any pressure on her.  How will the people in the office react to Sally is you lose weight?

Lets flip this for a second.  What if you drank all the time?  You do to the bar and sit with that same folks every day at happy hour, drowning you sorrows. ---SNAP---- One day you decide that you don't want to leave the legacy of burnt cigarette butts and empty beer bottles to your kids and you change.  You stop going to the bar.  Do you think for one minute your buddies will support you change?  HELL NO.  You changing points out the flaw that they need to change... it challenges their security.

I say all this for one reason:  Surround yourself with positive people.

3.  I sprung into action.  I found a plan that I thought worked and went for it.  Whatever it is, pick it and stick with it...  the worst plan is to change plans about 100 times and realize you haven't made any progress due to paralysis by analysis!

4.  Be relentless.  What is relentlessness??  Remember Jason from Friday the 13th???  You could run from the guy and he would walk and STILL "walk you down".  Shoot the guy, electrocute the guy, run him over, tar and feather him... it didn't matter.  YOU CAN'T STOP HIM.  Get the picture?  With whatever you do be relentless... 

Motivate yourself, surround yourself with positive people and then spring into action!  With these 3 things:  Be Relentless!!


Wednesday, September 12, 2012

Last Boot Camp of the Year...

Question:  "Have you had a long history of failure when it comes to exercise/fitness?"

  • I lost 20lbs this time last year but now I've put 40lbs back on!
  • I do really well with my diet at first but I can never stick to it.
  • I've always wanted to run a 5k but can't find the motivation to get it done.
  • I had a great New Years resolution focused on fitness but maybe next year is my year.
  • I just can't do it.

Do any of these comments sound familiar?

Its totally OK if they do.

At Versus Strength and Conditioning we have had tons of clients enter our gym saying the very things listed above.  Over a short amount of time we take these clients and turn them into Athletes.  Their history of failure with exercise comes to a screeching halt and we show them how to: get it done, this is your year, you CAN do it.

So... I guess the question is, "How do we get these people to change?"

On Saturday September the 22nd at Versus S&C gym at 10am, we will host our last Boot Camp Town Hall Meeting of the year.  At the Town Hall Meeting you will learn what Boot Camp is about, you'll be able to meet your coaches and have a chance to sign up, plus participate in a brief Q&A session.  You will get to experience just a small part of what our community is all about and see our first step toward change.

Do You Bootcamp? from Sam McAlister on Vimeo.

Monday, September 10, 2012

God bless this guy...

Thursday, September 6, 2012

i've posted this before but I LOVE IT!


We were never meant to live an average, mediocre life. We were created to leave our mark on this generation.

Love what you do, do what you love!

Wednesday, September 5, 2012


Life is a sport. Its our sport. Make it count.

Monday, September 3, 2012

Saban for President?

I don't care if you are Roll Tide or War Eagle or heck even if you are a football fan. This is a great speech, period.

Thursday, August 23, 2012

Laides Throw Down


Click the link to watch some awesomeness!

Wednesday, August 1, 2012

Grocery List

Here is a basic grocery list.  Use your imagination with the safe food list!  Here are a few:

  • Combine onions, tomatoes, peppers and chicken to make your own fajitas!
  • Have a steak night with grilled asparagus and a sweet potato
  • Make a big omelet with peppers, mushrooms, tomatoes, onions, and some turkey bacon

Food to Avoid:

fast food!! fatty cuts of meat, fried meat, chicken skin or poultry skin, processed meat like bologna or spam, hotdogs, sausage, corn oil, donuts, fried bread, margarine, peanut butter with added sugar, shortening, high fructose corn syrup and soda!! 

Also: ice cream, baked goods, pies, muffins, cookies, donuts, cake etc. breads, bagels, rolls, croissants crackers, oatmeal, instant pasta (white and wheat potatoes) pretzels, white rice and rice cakes.

Safe Foods:

lettuce, spinach, collard greens, cabbage, tomatoes, onions, peppers, asparagus, mushrooms, broccoli, carrots, cauliflower, green beans, squash, zucchini, celery, eggplant, radishes, water chestnuts, garlic, yams or sweet potatoes, olives!

The meat that you can eat: fish, salmon, steel head trout, tuna, sardines and mackerel, chicken breast, turkey breast or lean ground turkey breast, pork lean cuts like the tenderloin, beef lean cuts and shrimp.

Here are some fruits: berries apples pears peaches plums bananas nectarines oranges grapefruit

Dairy products: eggs omega-3 enriched free range eggs, egg beaters, cottage cheese, imported plain vanilla low-fat yogurt. <--- check the sugar on yogurt.  Needs to be low low low!

Fish Oil?

What's all the fuss about fish oil?

Well... Check out this link --->  FISH OIL

The link has tons of good info.  However, if you aren't into reading, check out this video.

Tuesday, July 31, 2012

Time for a meal plan

I never make meal plans for anyone.  Why? 

I think if I give you a grocery list with "safe" foods and "not safe" foods you'll learn to make better decisions.  If I give you a set list with 7-10 meals on it the majority of people will make one mistake and then trash the whole thing or they will get bored with the same foods and throw it away.

However, I'm going against what I normally do and I'm making a sample meal plan(s) for anyone interested.

Here we go -

Meal 1. 2 Whole eggs, and 3 egg whites plus 3 pieces of turkey bacon. 7am

Meal 2. BCAA powder and creatine (For me this is around 10am)

Meal 3 Lunch.  3-4 pieces lean brisket, 4-5 pieces deli turkey, 1/2 cup green beans, 2 cups of water.  I usually have more veggies here or a huge salad with no dressing.  I use avocado and salsa as a dressing.

Meal 4.  4 pieces of turkey, hand full of grapes or blue berries, or raspberries.  Or I skip this

Meal 5 DINNER:  A huge salad with grilled chicken, steak or tuna or any type of grilled meat (fish, shrimp, chicken breast, steak, lean ground turkey.

That is a typical day for me.

Here are the veggies I always use:  lettuce, spinach, collard greens, cabbage, tomatoes, onions, red pepper, yellow pepper, green pepper, asparagus, broccoli, carrots, cauliflower, green beans, celery, sweet potatoes and olives.

Meats:  Fish is first- salmon, trout, tuna, and mackerel.  Chicken Breast, turkey breast, lean ground turkey, lean cuts of pork, shrimp and lean lean cuts of red meat.

Fruit: berries, apples, pears, peaches, plums, bananas, oranges, and grapefruit.  I limit fruit to one time per day.

Sunday, July 29, 2012



I want to lose weight, but I choose fast food.
I want to run a 5k but never run outside of the gym.
I want to leave a legacy but I never do anything to improve myself.

Get out of your own way.

Wednesday, July 25, 2012

we all need a little MO'

Friday, July 20, 2012

Bellegrass Boot Camp Results

Check out what current campers are saying, who have now moved on to the on-going, Athletic Training Class.

Jenny has lost a total of 17 lbs!
What was your life like prior to VSC? How did you feel emotionally? Physically? Mentally?

"My husband and I lead very on-the-go and social lifestyles. We’re constantly on the road, going here and there. I was guilty of using that as an excuse as to why I had put on weight. I thought since we were never home and were mostly “out” in social settings that I had to eat the way I was eating. My energy level was low and again, I weighed the most I had ever weighed. “I don’t have time to eat right or exercise,” is not a valid excuse. There’s always time to better you."

What results have you seen since joining the VSC boot camp?
"Everyone is so extremely supportive. Just when you think you can’t run another step or do another push up, someone is right by your side encouraging you to keep going and to get the most out of your work out. My fears about participating in the boot camp almost outweighed my want to join, but after I got out of bed and tackled that first day, I knew this was what I needed to be doing! When I began in April, the first time I was challenged to run a ½-mile, I can’t even remember how many times I walked throughout the run. Today, I can run a ½-mile and talk a little while doing it. I even joked about doing a ½ marathon in February. (Hey, who knows how much progress I’ll have made come February!)

In 1 month Stephanie lost 3 inches in her waist and 4.5 inches in her hips!
Why did you join Versus S&C?

I wanted a workout plan that I could stick to and not having to think about what to do at the gym to get results is a big deal to me.

What was your life like prior to VSC? How did you feel emotionally? Physically? Mentally?
I was physically drained all the time, even walking up a flight of stairs was difficult. Mentally I know deep down I can get back in shape but emotionally I felt like it was too hard to obtain my goals.

What results have you seen since joining the VSC boot camp?
My confidence is up and I know that I can do reach my goals. Even though I am not there yet, I am encouraged by the changes in my size. In 1 month I lost 3 inches in my waist and 4.5 inches in my hips! Although I have not lost many pounds...5 lbs total is more than nothing, I know for a fact that muscle is replacing fat and if I stay consistent I will reach my goals. I have WAY more energy to keep up with my kids and have improved my fitness goals.

Has VSC helped you break through any mental barriers?
Absolutely! From being depressed about my weight and size and the worst shape of my life to KNOWING that I can do this.

July 31st - Sept 6th: 6 Week Boot Camp Session: $170
Versus S&C Boot Camp is a 6-week program designed to jump start your fitness in a dynamic, outdoor setting. During the 6-week challenge, you will receive guidance on proper nutrition, emailed home work assignments, coaching on proper technique with movements and workouts that get progressively more challenging. The accountability of your coaches and peers will allow you to get on track and on your way to achieving your health and fitness goals.

You can expect to improve coordination, endurance, stamina, and strength, while losing body fat, inches, and gaining confidence to move into our on-going Athletic Training classes.

Bellegrass Fields: Coach Jamie: 601-447-5241
5:45 AM : Tues/Thurs ---6 spots left

Downtown Hattiesburg, City Park: Coach Jeri: : 662-934-9654
6:00 AM : Tues/Thurs

Versus Gym (by Magic Tomato): Coach Nathan: :601-213-6326
6:00 AM : Tues/Thurs

Thames Elementary: Coach Nathan: :601-213-6326
5:00 PM : Tues/Thurs

Mark VI Apartments Track: Coach Nancy: 601-434-6081
6:00 PM : Tues/Thurs

Like Jenny said above..."There’s always time to better you." Don't put it off! By January when everyone else is making their "new" resolutions, you will be transformed!
Email or call with ANY questions and to sign up.

Bellegrass Boot Camp Class: The warm up!

Bellegrass Boot Camp Class: Coach Jamie and the crew!