The How and Why of Rest Days

You’ve seen us talk about rest on the blog here and there. Well, I am dedicating today’s blog post to the rest day. Why you should do it, how to do it and when.


In today’s society, we are taught that results happen while action is occurring. We accomplish tasks as we go, on and on without rest, in the name of productivity. More is more. However, that’s not necessarily true when it comes to exercise; results happen when we rest.

Rest days are critical to performance for a variety of reasons. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. Recovery also allows the body to replenish energy stores and fluids lost during exercise. Without sufficient time to repair, the body will continue to break down which can lead to symptoms of overtraining. Some signs of overtraining include disinterest, staleness, increased heart rate (even at rest), decrease in performance, depression and illness among others.

Powerlifting Meet Checklist and Tips


Properly exiting the platform




  1. 1.      Shoes
  2. 2.      Belt
  3. 3.      Change of clothes (pads for women)
  4. 4.      Food
    1. a.      Simple sugars between attempts (Gatorade, banana, candy, etc)
    2. b.      Complex carbs, protein, and caffeine between lifts – remember, the meet may go on for several hours (Protein bar, sandwich, preworkout, etc)




  1. 1.      Squat
    1. a.    Start wrapping your knees when you are “In the hole”
    2. b.    Unrack the weight
    3. c.     Listen for the “Squat” command
    4. d.    Squat until your ass hits the floor and stand back up – DO NOT MISS A LIFT BECAUSE YOU WEREN’T DEEP ENOUGH! Leave no room for doubt.
    5. e.     Wait for the “Rack” command – I know it’s exciting to hit a big weight, but keep your composure until you’ve followed the judge’s commands

10 Active Outdoor Activities That You Can Do This Weekend

Canoe Trip aug14


August 2014 Nunn’s Canoe Trip

Spring has finally come! Wahoo!! While the weeds start to thrive and other green plants start to poke up from the ground, it’s time to remember what fresh air smells like. Leave your Netflix bingeing for another rainy day; it’s time to get outside! Here are a few ideas to get you moving and out the door.

  1. Gardening. Yeah, those weeds I mentioned above? They’re seriously starting to grow and now is the best time to get at them. Grab your gardening gloves and a trowel and play my personal favorite springtime game: “Is it a weed or a plant that I planted last year and forgot about?”
  2. Hiking. Go to a local or state park and enjoy the smell of the woods and the soft earth underfoot. Challenge yourself to tackle a big hill while you’re taking in your beautiful surroundings. Skip some stones and find a walking stick for good measure.

Thirty Three Random Thoughts, Quotes, and Ramblings

This month marks the 33rd time I’ve made the trip around the sun.  To commemorate it, I figured I’d give you 33 random thoughts, quotes, and ramblings.  Here they are:

1.  We don’t just die once; we actually die three times.

This is more of a philosophical idea than a physiological fact.  I’m not sure where I first read this, but the idea is that when you die you actually die three times.  The first time is when your heart and breathing actually stop.  You are clinically dead.  The second time is when you are seen the last time.  This is usually at the hospital or funeral home.  The third death, the most important one in my opinion, is when your name is spoken the last time.  This is a product of how much influence you had on the world.  Think about this one.  Most people’s names die out within a couple generations, but the one’s who made a big impact are spoken about for centuries.  A big goal of mine is to always leave a lasting, positive impact on the ones around me.

Now Offering Program Design Services!

Have your lifts stalled?

Has your weight loss plateaued?

Are you planning on competing?

Are you just not getting the results that you want?


Jerry CORE squat

Everyone needs a coach – myself included!  The best gains I’ve gotten is when I was under the watchful eye of another coach.

I’ve written training programs that range from elite division 1 athletes, to competitive strength athletes, to general fitness goers, and everything in between.  So, why not let me help you with our new program design service?

What do you get?

For our program design service, you get an individual evaluation.  During this evaluation, we will discuss goals, take starting measurements, and do a functional movement screen (we can do this face to face or distance).  After the evaluation, you’ll get a program specifically designed for your goals and ability level.  The program design will include a monthly meeting to reassess goals and to update the plan.

How to Embrace the Walking Break



I know it’s only February but spring and summer races are just around the corner. It’s time to get started with training! Whether you’re running your first 5k or your 50th marathon, walking breaks can be advantageous to any runner.  I’ve been a fan of the walk/run for a long time; I find it more maintainable and enjoyable than just slogging away miles and forcing myself to not slow down.  I’m always a little disappointed to hear when someone is “so embarrassed” about having to take a walking break. Just because you’re walking some doesn’t mean you’re not a runner! Here are a few ways to embrace the walk:

  1. Know that doing walk/run intervals can make you faster overall. By allowing your legs to rest and recharge while walking, you can inject more energy into your run intervals. This time also allows you to recover your breathing and heart rate. Most of the time when I run/walk I end up around the same pace I would be if I ran the whole time.

Excited For The New Year!





Wow! 2015!

We are so excited to see the changes we have planned for 2015 at Nunn’s Performance Training! Equipment upgrades, website changes, the addition of “clubs”, awards for mental attitude/biggest improvement/largest strength gains in 2015, a referral incentive program, contests and more! We are also excited for our kids programs!

Tiger Cubs debuted in 2014 with 2 test classes boasting great success! Kiddos ages 4-9 loved this 6 week long game based program so much that upon request, we added classes for 2015!

Our Fundamentals of Athletic Development classes start back up this spring and we are looking forward to helping another group of young athletes ages 9-12 become faster, stronger and more explosive through our combined speed, agility and beginning strength program.

What I’ve Learned Post-Injury


Nearly a year ago I dislocated my shoulder while training. Thankfully, this has been the worst injury I’ve had to recover from at this point in my life. While it was initially hard to change my mentality of ‘where I was’ physically, I learned a lot about the whole recovery process, both physically and mentally.

Healing takes TIME… And plenty of it. For someone who is active, this was the hardest fact to deal with. I could do very little in the way of exercising so I had to adjust to a new normal. Granted, it made goal-setting for 2014 very easy! However, it was nearly 5 months before I could lift my arm above head again. I hurt for months but slowly, slowly it hurt less and could move more. Progress week to week was slow, and sometimes non-existent, but overall made improvements by the months. It was helpful to try to “see the forest instead of just the trees” when it came to healing.

Five Random Things

I’m a nerd.

That’s right.  I’ll admit it.  More specifically, I’m a fitness nerd.  When I’m not spending time with my family or working in my gym, I’m usually geeking out with some book or articles on training and trying to figure out how I can get better at it.  Given this, I thought it might be a cool idea to post some random thoughts I have going through my head throughout the day.  Enjoy!

People don’t understand breathing and how it relates to lifting.

If you read any fitness magazine or listen to any inexperienced trainer, they’ll always tell you “inhale on the way down and exhale on the way up.”  Their reasoning behind this is that it will lower the peak blood pressure and thereby eliminate the possibility of a cerebrovascular accident.  The problem with this way of thinking is that it greatly overestimates the likelihood of an event like this (they are very, very rare) and it greatly underestimates the possibility of an orthopedic injury (which is way more likely).

Avoiding the Holiday Stretchy Pants



The holidays are right around the corner!  Whether you are ecstatic about eating your Grandmother’s famous homemade noodles and mashed potatoes or dreading the pumpkin pie that you know you can’t help but consume even though you are trying to stick to a program, there are a few simple rules that can help you keep yourself in control while allowing you to enjoy some of your favorite holiday foods!

The first rule of thumb is to eat 1-2 hours before attending holiday parties.  Have a protein and veggie packed small meal before leaving your home.  This will help you avoid snacking!  It’s nothing for individuals to consume between 2,000 and 3,000 calories during a holiday meal, but doing that along with snacking on plates of cheese and crackers (or other tasty not-so-spectacular foods) can increase that number drastically.  Another simple way to keep away from sneaking those bites of food is to stay out of the room they are occupying.  Most family and friend holiday get-togethers I have attended have food items in one area.  Stay out of that room!  If you must walk into it before dinner is served, walk straight through. Don’t stop to survey and under no circumstances should you ever congregate to visit in that room!