Sunday, January 26, 2014

Happy Hour!

All Credit goes to Nate Green and his staff!  Great Article:

Not-So-Happy Hour
Alcohol isn’t all bad or all good. As with so many things, there’s a grey area. But when it comes to building a lean, muscular physique, you can’t be getting wasted and expect fast muscle gain.
Today we’ll cover the impact of alcohol on health, body composition, and your attempts to get ripped

Why Alcohol Isn’t Muscle-Friendly
Alcohol provides 7 calories per gram (in comparison to the 9 calories per gram of fat and 4 calories per gram of carbohydrate or protein), making it a rich source of energy. But even though it’s energy-dense, alcohol is an extremely poor fuel source.
Instead of using the fuel for good stuff, your body instead decides to deposit it in your fat cells. And with the average beer coming in at over 140 calories, a night on the town will give you a few extra hundred crap calories.

Most guys and gals think they’re being smart by choosing vodka over beer (“Less carbs! I’m a genius!”), but they’re forgetting about metabolism regulation.
When you introduce a load of alcohol to the body, it throws the body’s normal metabolic processes out of whack. It can take anywhere from a few hours to a few days (depending on how much you drink) for your body to get fully back on track.

Ever notice how the next morning after a bender you feel sluggish and sick? Among many other things, that’s your body’s way of telling you that whatever you did last night was metabolically stupid.
We could go into a diatribe about acetaldehyde and acetate, but what’s the point? Good luck properly digesting 1500-2000 good calories the next day when your metabolism is still sucking wind.

Poor workout performance
This one’s pretty self-explanatory as well. With all the crap your body’s still dealing with you can forget having the best workout of your life for 48 or even 72 hours after a heavy night of drinking.
There’s no disputing the damage done. So do yourself a favor and stay away from binge-drinking while trying to get Brawny.

Moderation, Moderation?
But coach! What about moderation? Isn’t a glass of wine with dinner a good thing?
The truth is, the purported benefits of a moderate intake of alcohol are somewhat misleading. All the positive benefits provided by a glass of wine can be obtained through diet, exercise, and supplementation, without the toxic effects of ethanol.

So there really aren’t any fool-proof arguments for moderate drinking.

Cheers to getting ripped!

Friday, January 17, 2014

Steve's Veggie Packed Chili

Great on a cold day!

Veggie Packed Chili

2 lbs extra lean ground beef (96%)  I mix lean ground turkey and lean ground beef
1-2 (15 1/2 ounce) cans kidney beans, drained and rinsed
2 large onions, chopped
2 large Tomatoes, chopped
Large handful of carrot, peeled and sliced
4 bell peppers, 1 green 1 red, 1 yellow, 1 orange, cut into 1/2-inch squares
4-5 garlic cloves, chopped
1 (46 fluid ounce) vegetable juice, spicy hot
2 tablespoons chili powder
1 teaspoon cumin
2 teaspoons paprika
1 teaspoon celery seed
1 teaspoon fresh ground pepper

If you dont have all of the seasonings just use a mccormicks chili packet or two!

I AM VERSUS 2014 Teams

Welcome aboard the I AM VERSUS 6 Week Challenge!


The Challenge Starts Monday January 20th!!!

What does that actually mean?   -You need to email your coach ASAP!  Why?  They will generate a Team Roster and begin to send you all the information you need to know to score points for your team.

Coaches Emails:

Here are the Teams:

Team Steve

Jana Creely
Anna Gaston
Amy Miller
Terri Bell
Meredith West
Amy Arrington
Lisha Turner
Megan Frierson
Teresa Melton
Kristie Brewer
Phyllis Seal
Anne Turner
Alisia Hansel

Team Michael

Mary Polk
Jason Hargrove
Amanda Gunnufsen
Wendy Lovelace
Jacquelyn Allen
Stacy Cox
Samantha Mccain
Becky Ladd
Tyler Ladd
Alex Bradley
Anna Britt
Rick Bray
Whitney Walton
John Herrington

Team Kellar

Suzannah Ledford
Lindsey Maddox
Jennifer Headley
Katie Walker
Brittany Price
Amanda Lee
Shane Fortenberry
Paul Lucas
Kristie Hardy
Molly Egloff
Will Miller
Amanda Cascio
Kimberly Eddie

Team Jamie

Davis Carothers
Sabrina Cooper
Jennie Mcraney
Holli Anna Munna
Mandy Strickland
Amber Williams
Katie Giust
Deedra Coll
Rae Herring
Lyn Bell
Angie Vann
Holly Byrd
Katelyn Stafford

Team Nathan

Lindsey Mccormick
Sarah Lott
Jen Phillipi
Lindsey Lewis
Jamie Keeton
Nicole Hererra
David Laughlin
Summer Diaz
Aaron Ryals
Logan Williams
Brandon Pitts
Chris Roberts
Danielle Bishop

Good Luck.  May the odds be ever in your favor!

ps. If i misspelled your name please forgive me.

Friday, January 3, 2014


The Details:

6 Week Challenge:
Open to 50 athletes (current clients at Versus Indoor and Outdoor.)
Cost: $75 a person
Kick Off & Benchmark Location: Versus Gym in Oak Grove
Scaled to ALL LEVELS of Fitness – no experience necessary!

The Challenge Includes

Benchmark Workouts
Weekly Workouts
Weekly  Food Log Review
Nutrition Seminar
A Versus Coach to keep you accountable to your goals
  Workouts with your team/coach
1 skills workshop
A Challenge T-Shirt

Dates You Need to Know:

Sunday, January 19th: Registration closes
Saturday, January 25th: Benchmark Workout
Monday, January 27th : Challenge T-Shirt Size Deadline
Tuesday, January 28th: Make Up Workout
Saturday, February 15th: Skills Workshop
Saturday, March 1st: Finale Workout

How to Sign Up?

1. With your coach
2. Email
3. White Board at the Gym

Challenge FAQs:

What are the additional (at home) workouts like?
The workouts will focus on strength, endurance, and body weight resistance WODs. These are scalable to all levels.
What if I already train 5 days a week, is this challenge for me?
That depends – do you want to reach your goals FASTER? Then, YES!
How do I know which workouts to take on?
Your assigned coach will help you through all workout questions
I can’t make the benchmark day, can I still take on the challenge?
YES! We have a scheduled make-up benchmark date. If you cannot make the make-up benchmark date your I Am Versus coach will schedule a time with you.
I just started Versus, can I take this challenge on?
Absolutely. In fact, we recommend it. Athletes of all levels take on this challenge and everyone gets results.

I am Versus from Sam McAlister on Vimeo.

Wednesday, January 1, 2014

Year end review

First day...

I started today with some finishing touches of the gym remodel -thanks to everyone who helped.

Went to my parents and ate black eyed peas, cabbage, corn bread and ribs (wealth, health and RIBS).

Now, I'm sitting on the couch with my feet propped up on the coffee table.  My legs are crossed and Brody (my loyal steed aka our dog) is snuggled up on top of my out stretched legs.  The Tostitos Bowl game is on in the back ground but the volume is turned down to a low hum.

Awesome way to start 2014.

2013 was an awesome year.  I will only speak to the gym/business side of the year because... well... its the muscle palace blog!

Versus has gone bananas.  We started 2013 in the old liberty place location.  Man, I'll miss that little hole in the wall.  We moved from 1800sqft, thats being generous, to a whopping 9,000 sqft.  We've added barbells, weights, ropes, ASTRO TURF, pull up bars, and some other cool stuff.

The most important thing that we have added is people.  Versus indoor and outdoor is busting at the seems with nearly 300 members (293 to be exact.)

-I am one humbled dude.

People are awesome.  I have learned so much from every single person involved with Versus.  I know that I haven't met each and every one of you, but I have still learned something from you.

I've learned that people aren't totally focused on whats on magazine covers.

"20 ways to lose 20lbs."

"10 ways to a bigger bench press."

"One workout that will solve all your weight loss problems."

I think, Versus folks believe its deeper than cliches, magazine titles and fads.  You guys and gals have made the gym about life style change.  The reason I know?  Clients sign up month after month, stay with us year after year, go to class in 20 degree weather, come to the gym on a football game day, volunteer your time to help with challenges and move the gym... the list goes on.

You suffer through some tough workouts all in the name of fitness?

- No.

You suffer through tough workouts, eat clean, and bust your ass because it has become a part of your life.  You have changed!

Change is not to be feared.  Welcome it.

If you want to make a change with us in the new year I want to give you a little advice I have learned from our members.

Have you ever tried to change things all at once?  I have.  It is overwhelming.  I do an awesome job the first 2 to 3 weeks and then my motivation runs thin.  I slip back into my comfortable ways and justify why I stopped my change.  Its a vicious cycle.

Real change, well what I've learned from viewing our community, is about baby steps.  One thing at a time.  Heck, one of our first goals we share with clients is:  Come to the gym or SHOW UP!  Little by little, inch by inch we move forward.

All of those little changes add up.  One pound lost turns to three pounds lost, one pull up turns to three pull ups, one mile run turns into your first 5k.

In a good community, led by good coaches you'll look back after a few months and notice something.  Successes, that at first seemed impossible and daunting are now goals you've already accomplished.  You are now standing on a mountain of small successes.  How's the view?

Ask yourself this, " If you could change one small thing, what would it be?"

In 2014 let us know about your one small change.  It really helps to be surrounded by like minded folks and coaches going after the same thing.

We would love to offer our help.

Thanks for an awesome year Versus folks.  Its time to lay the smack down in 2014!  Are you ready?