Beware of these 7 Dieting Mistakes

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Having trouble viewing this email? Click Here to view the web version. Refer a Friend US Sports Strength and Conditioning News Powered By 202 Fitness May 26, 2014 (Sponsor this newsletter) Personal Trainers: Train More Clients, Make More, Have More Freedom Success in Fitness Starts with Renewing Your Mind The way to get started is to quit talking and begin doing. Walt Disney I love the interaction with so many Athletes and Fitness Warriors all over the world. You are truly a blessing to me and I pray that I can bless you with my passion for fitness and strength and conditioning. As it is in a venue such as this where I communicate with so many people from so many diverse backgrounds; I do come across a majority of those who I like to call "think about its." They (and I hope this is not you) will be fired up about training with me online or in person at 202 fitness, We have talked about goals, abilities, schedule and determined commitment. But unfortunately out of somewhere doubt sets in and it become a cycle of talking about the same goals, same abilities, same schedule, and same commitment. The difference is that a week or two has gone by and this person has not taken action.  Or worse yet, a year goes by, I get another fitness profile form from this same person and either they have gained fat, lost muscle and strength, have been cut from their team and have fallen into despair, depression, and just the 'blahs' because they would not take the next step. I can tell you that you can commit all you want, but unless you adopt the conviction to get started, the results that you are looking for will fade further, and further away.  So to help make it easier for your to commit to your program. Athletes Click Here to get started on our online program with the first 7 days free for your to try. Fitness Warriors looking to lose bodyfat, firm and tone, and build muscle click here to try our state-of-the-art Workout Engine FREE for the first 30 days. I will end on this note: Next year is a New You! Click Here To Get Started Today -Nate US Sports Strength and Conditioning 2014 is your year of change! Athletes! We are partnering with some of the best College sports recruiting services in the USA! Not only will we help you get jacked for your sport, but with the help of our partners (and the one who created them of course!) we can help you take those newfound abilities to the next level! Our recruiting and athlete performance services page can be found here.     Check out our new Strength and Conditioning Radio Show StrengthCast ClickHere To Listen Northern Virginia Athletes and fitness Warriors Ages 11 and up. Elite Year-Round Strength and Conditioning is now available with our Unlimited Strength and Conditioning Program.  You will be ready to play year round with our challenging yet fun program that meets at 202 Fitness In Falls Church Or Anywhere in the World Online Click Here To Try us FREE  Online Athlete Specific Conditioning Programs Are Now Live. If you have not started your off-season training, don't let it cost you performance on the field. If a personal trainer or Strength Coach is not feasible or affordable It is now! For as little as 66 cents per day You Can Take the steps toward helping your team to a championship Today! Click Here If you believe in yourself and have dedication and pride - and never quit, you'll be a winner. The price of victory is high but so are the rewards. Paul Bryant (Longtime University Of Alabama Football Coach) Be a critic! If you have used our services either in person or online please take a few minutes to write a review of our services. You honest review will help me help you and others along on their fitness journeys click here to review US Sports Strength and Conditioning.     US Sports Strength and Conditioning is part of the Family Of US Sports Networks.  US Sports Network. Watch Live NFL, NBA, MLB, NCAA, MMA and International Sports Live Online and FREE. Click Here To Watch Free Athlete and Warrior Workout Of The Week! The Stretch Run for Fall Sports Athletes Prime For Summer Conditioning! Welcome to the 8th week of the Athlete Workout of The Week! If this is your first time using the Workout Of The Week, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice" If this is the first week, for our newcomers, lets get a handle on the goals and objectives of what we want to accomplish over the next 12 weeks and beyond: (This particular Conditioning Program, Originally Designed As A Boxing Conditioning Program Can Be Applied To Almost Any Sport) Click Here To read more and view the free demo Whether we are training in person here in the Washington D.C. area, or wherever you are in the world online, click below on your desired goal to learn how to approach a successful fitness program. General Fitness Workouts General Fitness Programs are designed for overall health and the achievement of a leaner, stronger bo... Strength and Power Workouts The Strength and Power Programs were designed to maximize the body's ability to generate strength. T... Get Lean Workouts The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater ... Sports Specific Workouts The Sports Specific Programs are designed to give people an exercise program tailored to the demands ... Home Based Workouts The Home Workout Programs are great for those who wish to train in the privacy of their own home with... Youth Strength Training Youth Strength Training Programs are designed for overall health and the achievement of a leaner, str... Custom Favorites! These Custom Programs have been developed in response to special needs and requests. Some of the pr... Women's Fitness The Women's Fitness Programs are designed to bring about a toning and shaping effect to the body by u... Body Building The Body Building Programs were developed with the concepts and knowledge of cutting edge training pr... Armed Forces PFT Programs These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running progr... Track and Field The Track and Field Programs will work the body to increase strength and power. These key elements a... Custom General Fitness Programs There are a wide variety of Custom Programs within this section There are Upper Body Only Programs, ... Metabolism Booster Workouts The Metabolism Booster Programs were designed to create an elevated caloric burning rate both during ... Cardiovascular Workouts These are "Cardio Only" Programs for those who want to focus exclusively on aerobic fitness. Just pe... Back To The Basics Series The Back To The Basics Series of Workout Pograms incorporate many different program goals. The major... Beware of these 7 dieting mistakes It's a common problem. You've been on a diet for weeks and aren't losing weight like you thought you would. It may be because you're consuming more calories than you think. Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts. Mistake #1: Forgetting Liquid Calories  It's easy to forget that the things you drink have calories—some more than you'd think. In fact, some beverages have more calories than an entire plate of food. It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you're adding. For calories' sake, it's best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don't satisfy hunger, so they are just empty calories. Mistake #2 Meal Skipping Many dieters think they'll cut their calorie intake by skipping a meal, usually breakfast. But this is a mistake. Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you're so hungry. So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg. Mistake #3: Oversized Portions Just because restaurants load your plate with a mountain of food doesn't mean you should eat that much at home for a normal meal. Remember that your stomach, like your heart, is the size of your fist. Don't think you could fit much food into your fist? You're right. And contrary to what mama taught you as a child, you don't have to eat all the food in front of you. To eat a little less, use smaller plates and eat slower so you know when you're full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories. Mistake #4: Too Many Extras A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons. These add extra calories fast. One tablespoon of dressing contains 75 to 100 calories. With that in mind, it's no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger. Mistake #5: Blaming Your Genes Many people give up on dieting or think there's no hope when it comes to meeting their goal weight because of their genes. Just like you may share your father's hair color or your mother's eye color, there is a small chance you also share your parent's body type. However, this is no excuse for doing nothing about trying to lose weight. Stick to your diet and exercise plan and you should definitely see results. Mistake #6: Eating Without Thinking It happens to everyone. You're tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it's not on a plate it doesn't matter, but every bite you take counts. When it comes to a successful diet, make rules for appropriate times to eat. And don't always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don't put anything in your mouth. Mistake #7: Eliminating All Treats Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food. This commitment may last a few days until you can't tolerate it any longer and you overindulge on what you deprived yourself of. A better plan is to allow yourself a treat every once in a while. Remember that everyone makes mistakes, but be smart and don't let these common pitfalls keep your from meeting your weight loss goal! Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I'm here to motivate, instruct and encourage you to reach your goal. Call or email today to get started on a fitness program that will truly improve your quality of life. Write a Comment Aim to Add It's easy to only focus on the foods that you're not supposed to eat when on a diet, but by changing your focus to all the foods that you are able to freely eat you'll stay motivated and stick with it. Pack as many non-starchy vegetables as you'd like into your daily diet as well as fresh, seasonal fruits. Experiment with different methods of preparation for exciting variety. Milanese Steak Grill Give your taste buds an early summer vacation with this tantalizing combination of parsley, lemon peel, garlic and white wine. Make sure to trim your steak of all visible fat before grilling to enjoy the leanest cut possible. Add a side of steamed veggies and brown rice for a healthy, tasty meal. Yield: 4 servings  Here's what you need… 1 lb. boneless beef top round steak, 3/4 inch thick, trimmed of fat 1/4 teaspoon salt 1/8 to 1/4 teaspoon pepper 1/3 cup finely chopped fresh parsley 2 tablespoons grated lemon peel 3 large garlic cloves, minced 1/4 cup dry white wine or chicken broth 1 tablespoon Dijon mustard Heat grill. Lightly sprinkle both sides of steak with salt and pepper. When ready to grill, place steak on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 8 to 11 minutes until desired doneness, turning once. Meanwhile, on rimmed platter or in shallow baking dish, combine remaining ingredients; mix well. Place hot grilled steak in sauce mixture. Cut steak diagonally across grain into slices. Coat each slice with sauce mixture before placing on individual plates. Spoon any remaining sauce over steak slices. Nutritional Analysis: One serving equals 150 calories, 4g fat, 2g carbohydrates and 24g protein. Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends. Forward This Newsletter - Refer a Friend Click Here for a FREE Body Diagnostic Consultation Nathan Lewis US Sports Strength and Conditioning 202 Fitness  6316 Castle Place Suite 202Falls Church, VA, 22044 571-501-5306 US Sports Strength and Conditioning   US Sports Strength and Conditioning Feature Partners Sign up for the "US Sports Strength and Conditioning" Newsletter Tips on managing Stress Ways to stay motivated The benefits of resistance training Training the right way for your sport  How to improve your metabolism Learn why "conventional" diets fail How to target stubborn fat areas Healthy and tasty recipes What muscle soreness really means Learn how exercise affects your mood Weight loss and diet myths revealed Flexibility, how and when to stretch How to build personal motivation How to conquer procrastination Free sample sports conditioning workouts Email:   Email: ussportsradio@gmail.com Phone: 571-501-5306 Web: US Sports Strength and Conditioning

Want to Get Into Great Shape?

If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:
Fully customized workouts, listing: exercises, sets, reps and weights. Exercise videos and descriptions demonstrating proper technique for every exercise. A built in feedback system and email contact with me anytime.
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For more information about my background, fee structure and how to get started, go to: US Sports Strength and Conditioning  Just fill out the brief contact form if you would like to get started. Contact Me: Nathan Lewis CSCS US Sports Strength and Conditioning
US Sports Strength and Conditioning

Personal Trainers: Train More Clients, Make More, Have More Freedom

Fitness Pros Wanted!

Hey,

If I had a dollar for every excuse I've heard for NOT

getting in shape… oh boy I'd have a lot of dollars.

As a personal trainer, you can't get mad when a prospective

client makes excuses.

You just can't take it personally because humans are

hardwired to be lazy. (Thank God that my in-person and online clients and possibly many of yours are the exception)

But thanks to some really smart technology, now you'll

never let another client walk out the door without

purchasing at least one of your personal training packages.

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Plus folks who can't afford to train with you, one-on-one,

or in a group session, can now afford this lower-cost

method of getting access to your brain and your training

systems.

One more thing…

If a client quits, you just up-sell them to online personal

training.

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Or if a prospective client says they "can't afford" your

personal training programs, you say this:

"No problem, can you afford 66 cents per day? Well, what if

I gave you personal training for 66 cents per day? Would

you get on board with that and get results? Yes, of course

you would. Well great, I've got this amazing system called

" 'whatever you want to label it' "

And literally you will NEVER have to lose another personal

training sale again.

Since I'm always preaching done-for-you vs. do-it-yourself,

I've included a copy-and-paste email (see below) for you to

send out to your clients right now. Just drop in your

special reseller link and you'll earn up to 75% lifetime,

recurring commission for every client who gets on board.

Talk soon,

Nate Lewis
US Sports Strength and Conditioning

P.S. You do not have to be a trainer or strength coach to share this excellent personal training software and earn some extra money today! You can have friends and family training right with you, progressing with you regardless of geography.

Here's Your Copy-And-Paste Email For you to use right now. After you sign up (FREE to sign up No monthly fees),

SUBJECT: train with me anytime :)

Hey there!

I've discovered a way for you to get personal training,

from me, for as little as 66 cents per day.

Usually when clients train with me they pay $60-80/session…

and they do that happily all day long; however, thanks to

some cutting-edge technology, I can train you remotely and

still give you amazing results as long as you're willing to

follow the programs that are given out to you.

All this for only 66 cents per day.

[YOUR WORKOUTENGINE RESELLER LINK]

Well, you're probably wondering how does this work… it's

called online personal training.

And here's the greatest thing about it…

You can:

*train with me anytime 24/7

*view workouts on your mobile device

*print out the workouts

*watch exercise video demonstrations

*take your virtual trainer with you when you travel

You've got to check this out… only 66 cents per day!

[YOUR WORKOUTENGINE RESELLER LINK]

Best of all, I don't want you to pay a dime for the first

30 days.

I want you to try it out for free… to make sure you get

results.

…get toned, tighter, drop a few pounds… and maybe a dress

size or two.

And then, if you like it, you can continue for ONLY 66

cents per day.

To your success,

[YOUR NAME]

Attention Trainers, Coaches, Fitness/Wellness Pros and Fitness Enthusiasts!

Hey,

If I had a dollar for every excuse I've heard for NOT

getting in shape… oh boy I'd have a lot of dollars.

As a personal trainer, you can't get mad when a prospective

client makes excuses.

You just can't take it personally because humans are

hardwired to be lazy. (Thank God that my in-person and online clients and possibly many of yours are the exception)

But thanks to some really smart technology, now you'll

never let another client walk out the door without

purchasing at least one of your personal training packages.

Click Here To Learn More and Earn More This Week!

Plus folks who can't afford to train with you, one-on-one,

or in a group session, can now afford this lower-cost

method of getting access to your brain and your training

systems.

One more thing…

If a client quits, you just up-sell them to online personal

training.

Click Here To Start Today!

Or if a prospective client says they "can't afford" your

personal training programs, you say this:

"No problem, can you afford 66 cents per day? Well, what if

I gave you personal training for 66 cents per day? Would

you get on board with that and get results? Yes, of course

you would. Well great, I've got this amazing system called

" 'whatever you want to label it' "

And literally you will NEVER have to lose another personal

training sale again.

Since I'm always preaching done-for-you vs. do-it-yourself,

I've included a copy-and-paste email (see below) for you to

send out to your clients right now. Just drop in your

special reseller link and you'll earn up to 75% lifetime,

recurring commission for every client who gets on board.

Talk soon,

Nate Lewis
US Sports Strength and Conditioning

P.S. You do not have to be a trainer or strength coach to share this excellent personal training software and earn some extra money today! You can have friends and family training right with you, progressing with you regardless of geography.

Here's Your Copy-And-Paste Email For you to use right now. After you sign up (FREE to sign up No monthly fees),

SUBJECT: train with me anytime :)

Hey there!

I've discovered a way for you to get personal training,

from me, for as little as 66 cents per day.

Usually when clients train with me they pay $60-80/session…

and they do that happily all day long; however, thanks to

some cutting-edge technology, I can train you remotely and

still give you amazing results as long as you're willing to

follow the programs that are given out to you.

All this for only 66 cents per day.

[YOUR WORKOUTENGINE RESELLER LINK]

Well, you're probably wondering how does this work… it's

called online personal training.

And here's the greatest thing about it…

You can:

*train with me anytime 24/7

*view workouts on your mobile device

*print out the workouts

*watch exercise video demonstrations

*take your virtual trainer with you when you travel

You've got to check this out… only 66 cents per day!

[YOUR WORKOUTENGINE RESELLER LINK]

Best of all, I don't want you to pay a dime for the first

30 days.

I want you to try it out for free… to make sure you get

results.

…get toned, tighter, drop a few pounds… and maybe a dress

size or two.

And then, if you like it, you can continue for ONLY 66

cents per day.

To your success,

[YOUR NAME]

Personal Trainers, Strength Coaches, Fitness and Wellness Pros or anyone with a Passion For Fitness!

Personal Trainers: Train More Clients, Make More, Have More Freedom