A discussion on nutrition and body composition with a couple new expert members.  If simply having more muscle doesn’t dramatically increase one’s metabolism, what part of gaining muscle makes it worth-while in improving body composition? How does one gain muscle without resistance training? What is the greatest falsehood in conventional nutrition and body composition science?

Nutrition & Body Composition 2

Meeting Date: 5 / 26 / 17

Attending Members: Jon GreenwichThe Miller Method (Dr. Todd Miller & Stephanie Mull ) – Patrick RahmJohannah Zabal


The motto of the NFJ.  A discussion around questions that a few members have been considering recently. How do high doses of sugar make children hyper?  Why or when should we label ANY resistance training exercise prescription as “endurance”?  Do all of us high intensity and high volume exercisers have a kind of intrinsic opioid addiction?…and several others.

Questions > Answers

Meeting Date: 4 / 19 / 17

Attending Members: Jordan CarterJon GreenwichPatrick RahmJohannah Zabal


If forced to choose, would you focus on improving one’s strength or movement? How quickly and easily should we expect “good movement” to be restored once limitations are removed? How do we learn to move if we’re never taught specifically how? How do we safely progress one’s fitness when their movement CANNOT be improved?

Movement Focused Methods

Meeting Date: 2 / 15 / 17

Attending Members: Jordan CarterTyler KochPatrick RahmJohannah Zabal 


The stigmas, side effects, and potential upsides of steroid use are discussed. For the military, would the potential upsides out-weigh the potential down-sides? If allowed within certain realms of society, could they be contained? What would be the consequences? Is gene editing the next and potentially safer avenue to continue pushing human limits?


Meeting Date: 1 / 18 / 17

Attending Members: Tyler KochPatrick RahmJohannah Zabal 


The works of Vladimir Zatsiorsky & Brad Schoenfeld fuel much of the discussion. What THREE occurrences at the muscle make any training method used to elicit hypertrophy effective? Drop sets, supersets, forced reps, clusters, and heavy negatives seem to be all be touched by at least one of these three. The future with occlusion training and myostatin end the discussion.

Hypertrophy & Growth

Meeting Date: 12 / 21 / 16

Attending Members: Paul BerryPatrick RahmJohannah Zabal 


Members struggle distinguishing between intrinsic and extrinsic motivators. The Self-Efficacy Model, modeling, and “being heard” seem relevant and may influence motivation within a training environment. A member presents his incentive model for the coming football strength and conditioning season for critique by the group.

Incentive Strategies

Meeting Date: 11 / 16 / 16

Attending Members: Jordan CarterTyler Koch Jon GreenwichPatrick RahmJohannah Zabal



Clarification on the definition of effect size and how it may relate to our practice. How does it differ from statistical significance? For exercise selection, where in the order does it fall when determining and ultimately prescribing all the specifics of an exercise prototcol? The discussion shifts, in a good way, to the topic of intensity and over training.

Effect Size & Exercise Selection

Meeting Date: 10 / 19 / 16

Attending Members: Tyler KochJon GreenwichPatrick RahmJohannah Zabal 


Refining a patient, client or athlete’s awareness to their own level of readiness seems to be the primary goal of many NFJ members. However, is everyone mature enough to handle the awareness of their own readiness? Note: When suffering from influenza, Michael Jordan dropped 38 points (not 60) on the Utah Jazz.


Meeting Date: 9 / 21 / 16

Attending Members: Alison Blake – Jordan CarterJon GreenwichTyler KochPatrick RahmJohannah Zabal


Which is a more robust driver of fitness – intensity or volume? How do you pronounce “voluminous”? How do we perceive and prescribe intensity when considering the response from all the bodily systems, including the lymphatic system? Discussion wraps up with talk on Crossfit creating beasts and overtraining syndrome.

Prescribing Intensity

Meeting Date: 5 / 18 / 16

Attending Members: Jon GreenwichPatrick Rahm


What’s the difference between motivation and inspiration? How does enlightenment fit in?… if at all. Eliciting awe, humility, gratitude, and rage are some of the many tools utilized to inspire. Sources of inspiration seem to come from anywhere and, as usual, everyone is inspired differently.


Meeting Date: 4 / 20 / 16

Attending Members: Patrick RahmTim Ridley