Grizzled Warrior Nutrition and Athletics

Grizzled Warrior Nutrition and Athletics A private boxing & performance studio with coaching backed by degrees in Kinesiology & Nutrition. YOU MUST SCHEDULE AN APPOINTMENT IN ORDER TO JOIN!

We are located at: 5561 Pinebrook Ln in Winston Salem, NC 27105

WE ARE BY APPOINTMENT ONLY! Our rates for Personal Training are Dependent on the Package Option that you choose. We Discuss Rates/Options IN PERSON after setting up a FREE trial session which is an excellent opportunity to check out the space you’ll be training in and more importantly, to discuss Realistic Goals and Expectations.

09/17/2026

Human Performance & Nutrition: Understanding Maintenance Calories

In the last installment of Human Performance & Nutrition, we introduced Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and the fundamental concept of energy balance.

Now let’s take the next step: What does it actually mean to eat at maintenance?

Your maintenance calorie intake is the approximate amount of energy you need to consume over time to match the energy your body is expending.

When energy intake and energy expenditure are relatively equal, you are in a state of energy balance, or equilibrium. Under these conditions, body weight will generally remain relatively stable over time.

But there is an important distinction: maintenance is not necessarily one exact calorie number.

Your daily energy expenditure can fluctuate. Some days you may train harder, walk more, spend more time on your feet, or simply accumulate more everyday movement. On other days, your activity may be considerably lower.

That means your actual energy expenditure—and therefore the amount of energy required to maintain equilibrium—can vary from day to day.

This is also why calorie calculators should be viewed as starting estimates rather than exact measurements. A calculated TDEE can provide a useful starting point, but real-world trends over time help determine whether your estimated intake is actually producing maintenance.

If body weight remains relatively stable across several weeks, your average energy intake is likely reasonably close to your average energy expenditure.

Understanding maintenance gives us a nutritional baseline.

From that baseline, we can begin making purposeful adjustments depending on the goal. Moving below maintenance creates a caloric deficit. Moving above maintenance creates a caloric surplus.

Next week, we’ll take the next step in Human Performance & Nutrition and examine the caloric deficit—what it is, why it results in weight loss over time, and why an intelligently structured deficit is different from simply trying to eat as little as possible.

Virtual personal training and nutrition education are available through Grizzled Warrior Nutrition & Athletics.

https://grizzledwarrior.com/

09/16/2026

HIP HEALTH SERIES | 90/90 HIP ROTATION

Today we’re continuing the Hip Health Series with the 90/90 hip rotation, a controlled movement designed to work both internal and external rotation of the hips.

Don’t be surprised if the range of motion feels small. Hip rotation can be very limited for many people, and the goal isn’t to force a dramatic movement. Stay tall, move slowly and under control, and work within the range your hips comfortably allow.

Improving your ability to control hip rotation can contribute to better mobility, stability, and overall lower-body movement.

This is the same approach I use with my virtual training clients: simple, purposeful movements that can be progressed according to the individual—not a one-size-fits-all workout.

You don’t have to live near my facility to train with me. My virtual coaching allows you to receive individualized training and guidance wherever you are.

https://grizzledwarrior.com/

Grizzled Warrior Nutrition & Athletics
Coach Darrell Petty

09/09/2026

HIP HEALTH SERIES | Standing Lateral Leg Raise

Strong, healthy hips require more than just forward and backward movement. Today we’re focusing on hip abduction—moving the leg laterally away from the body.

The standing lateral leg raise primarily targets the gluteus medius and gluteus minimus, with assistance from other muscles surrounding the hip. These muscles play an important role in pelvic stability, balance, single-leg control, and overall hip function during everyday movement.

Keep the movement slow and controlled. Stay tall through the torso, avoid leaning to the opposite side, and focus on using the muscles of the hip rather than simply swinging the leg.

Simple movements performed consistently can go a long way toward building stronger, more capable hips.

💻 Virtual Personal Training is available now.
Train with individualized programming, accountability, and professional guidance from wherever you are. Message me directly for information or to get started.

— Coach Darrell Petty
Grizzled Warrior Nutrition & Athletics

09/03/2026

Human Performance & Nutrition: Understanding Your Daily Energy Needs

Before we talk about losing weight, gaining muscle, improving body composition, or fueling performance, it helps to understand one fundamental question:

How much energy does your body actually need each day?

Your Basal Metabolic Rate (BMR) is the amount of energy your body requires just to maintain essential physiological functions at rest. Even if you did absolutely nothing all day, your body would still require energy to support functions such as breathing, circulation, cellular activity, temperature regulation, and normal organ function.

But BMR is only part of the equation.

Your Total Daily Energy Expenditure (TDEE) represents the total amount of energy you expend throughout the entire day. This includes your basal metabolic needs along with physical activity, exercise, everyday movement, and the energy required to digest and process the food you eat.

Understanding your estimated TDEE gives you a starting point for determining how your nutritional intake relates to your goals.

When energy intake and expenditure are approximately equal, you’re at energy balance (equilibrium) and body weight tends to remain relatively stable over time.

Consume less energy than you expend, and you create a caloric deficit—the foundation for reducing body mass over time.

Consume more energy than you expend, and you create a caloric surplus—which can support increases in body mass and, when combined with appropriate resistance training and adequate nutrition, muscle development.

These aren’t shortcuts or fad-diet concepts. They’re fundamental principles of human energy balance.

Over the coming weeks, I’ll break these concepts down further—including how we estimate individual energy needs and how maintenance, deficits, and surpluses can be applied intelligently to nutrition, health, body composition, and performance.

Virtual personal training and nutrition education are available now through Grizzled Warrior Nutrition & Athletics.

https://grizzledwarrior.com/

09/02/2026

HIP HEALTH | Standing Hip Extension

Strong, healthy hips are essential for everyday movement, stability, and overall function.

Today’s movement is a simple standing hip extension—slowly extending the leg behind the body while keeping the torso controlled and avoiding excessive movement through the lower back.

This movement primarily targets the gluteus maximus, while also engaging the hamstrings and supporting muscles around the hip.

Controlled movement. Stronger hips. Better function.

Virtual training is available NOW! Don’t wait to start working toward stronger movement, better fitness, and better health. Message me today to get started with Grizzled Warrior Nutrition & Athletics.

https://grizzledwarrior.com/

08/19/2026

STRENGTH IN MOTION | Hip Health #1: Hip Flexion

We’re beginning our hip-health series with one of the body’s fundamental movements: hip flexion.

The seated march strengthens the hip flexors while developing control through the movement. Notice the brief pause at the top and the slow, controlled return—the muscles work to lift the leg and to control it as it lowers.

We then pair it with a gentle hip/glute stretch. Place the ankle across the opposite knee, then use both hands to gently guide the bent knee away from the body at roughly a 45° angle. This helps address the glutes and deep external rotators of the hip.

This supported version provides an approachable starting point while still training an important human movement. The movement stays the same—the difficulty can change to meet the individual.

Next, we’ll progress this same hip action with a more challenging movement.

https://grizzledwarrior.com/

08/18/2026

🥊 Boxing Tutorial #4 — Cross-Punching Footwork

Building on our first three fundamentals, we’re staying in the sagittal plane and continuing with the jab and cross.

From an orthodox stance, we now coordinate the opposite hand with the opposite foot—striking while advancing and striking defensively while retreating.

One more layer added. One step closer to fluid movement. 🥊

https://grizzledwarrior.com/

08/14/2026

🥊 BOXING FUNDAMENTAL #3 — STRIKE + FOOTWORK CADENCE

Now we put the hands and feet together.

Working in the sagittal plane, this first cadence pairs the same-side hand and foot:

➡️ Forward: Left foot + jab → right foot + cross
⬅️ Backward: Right foot + cross → left foot + jab
(Demonstrated from an orthodox stance.)

The goal is coordinated movement—not simply punching while stepping.

Moving forward aggressively allows offense to become defense by closing distance and disrupting your opponent’s opportunity to counter. Moving backward allows defense to become offense—landing strikes while creating distance and finishing outside your opponent’s range.

Four angles first. Full-speed, full-power application at the end.

🥊 Grizzled Warrior Nutrition & Athletics
Virtual coaching available.

08/13/2026

BOXING FUNDAMENTAL #2 — STRAIGHT PUNCHES | SAGITTAL PLANE 🥊

Building on Fundamental #1, we stay in the sagittal plane and introduce our two linear punches:

🥊 1 — Jab: Lead-hand straight
🥊 2 — Cross: Rear-hand straight

Key mechanics:
• The entire striking side works as one connected unit — hand, torso and hip.
• Power begins with segmental velocity at the hip, driving rotation toward approximately a 45° torso angle.
• Use ground-reaction force whenever the environment and your movement/target allow it.

Fundamental Video #3 will combine our sagittal-plane footwork + straight punches, bringing the first two fundamentals together.

Virtual training available.

https://grizzledwarrior.com/

08/12/2026

🥊 BOXING FUNDAMENTAL #1 — SAGITTAL PLANE FOOTWORK

Everything starts with your stance and your ability to control your balance.

SET YOUR SQUARE STANCE
• Start with your heels directly under shoulder width.
• Slide your dominant toe line behind your non-dominant heel line, creating the foundation of your square.
• Bend your knees and lower your center of gravity, giving you greater stability and allowing you to control and redirect momentum quickly.

MOVING FORWARD & BACKWARD — SAGITTAL PLANE

I teach footwork using an imaginary square → rectangle → square concept.

➡️ The foot closest to the direction you’re moving is your stepping foot. It moves first, temporarily turning your square into a rectangle.

➡️ Your second foot is your grounding/resetting foot. It maintains contact with the floor as it resets your stance back into the original square.

That ground contact creates friction, helping maintain stability and control rather than allowing your bodyweight to become uncontrolled momentum.

The same principle applies whether you’re moving forward or backward:
Square → Rectangle → Square.

As the video progresses, I demonstrate the movement from multiple orientations before putting on the gloves and headgear and showing how quickly this fundamental can be applied at full speed.

🥊 Remember: Smaller steps generally allow for quicker transitions and changes of direction—but step length should always adapt to your opponent, your environment, and the situation.

Master the foundation first. Speed comes later.

Virtual training is available for athletes who want to learn and train with me from anywhere.

— Coach Darrell Petty
Grizzled Warrior Nutrition & Athletics

https://grizzledwarrior.com/

Address

Winston-Salem, NC

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm
Saturday 6am - 2pm

Telephone

+13369873637

Website

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