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!

Negative Self Talk – What is it good for?


At our gym, we set measurable goals to help keep clients on track and working toward something tangible. Most of our adult clients have fat loss goals. Because of this, we measure their body fat percentages about every 8 weeks. Whenever measurements come around, without fail I hear, “oh man, already? I don’t even want to know” or “I’m so nervous; this could be either really bad or really good” or even worse, “This could ruin my day.”  I’ve seen clients nearly in tears to turning cartwheels (yes, literally) in the gym, solely based on the calipers.

10 Tips For Getting The Most Out Of Your Training


Here’s ten things you can add to your current training to continue making progress and avoid injury.


1.  Add in some grip training.

In most pulling movements; like deadlifts, pullups, and rows, grip can be the limiting factor.  We usually incorporate rows and chin ups with Fat Gripz and thick bar horizontal pullups for extra grip training.  Adding some grip training will improve most of your pulling movements, but it can also be very tough to recover from.  So, doing it the day before deadlifts may not be a great idea.

2.  Groove your squat pattern.

Our clients perform some sort of squat every time they lift.  It could be anything from a bodyweight or PVC overhead squat in warm ups to goblet squats to back squats.   The more you practice these, the less you’ll have to worry or think about technique while doing a heavy lift.

Easy Tips to Find Motivation


Staying motivated is at least half the battle when it comes to staying active. If your brain isn’t on board, it is hard to make the body follow suit. Thankfully, there are some easy steps you can take to make that workout seem a little less (mentally) daunting.

  1. Just put your shoes on

And while you’re at it, walk out the door.  Just do it. Stop hemming and hawing, stop thinking, stop justifying.  If you spent half the energy getting out of a workout into the workout instead, you’d already be another day ahead.

2.  Set Realistic goals

And make them measurable. Goals such as “I want to walk 10,000 steps” or “I want to lose 20 pounds” or “I want to strength train 3 days a week” are all good, measurable goals. If you have a nebulous goal, it’s hard to create a concrete plan how to achieve it. Once you set your goal, write it down somewhere! Or, likewise, sign up for that race or event. Get it on the calendar and you’re less likely to blow it off.