Swing it like Serena? Only the SWOD knows...

Another great Sunny Morning  here in D.C. Truly a Blessing to write to you today!
Ready to swing it like Serena? Rafael? Martina? Yes warriors I am talking about Tennis strength and conditioning on your Friday SWOD menu!

Make no mistake a big part of the reason these present and former champions are so, is due to the year-round commitment to their strength, conditioning, nutrition and lifestyle programs.

So whether you are looking to go pro or simply want to enjoy the game playing it at your best, get your program and get to work. On to the SERIOUS WORKOUT OF THE DAY!
-As usual fired up
-Coach Nate.

Tennis

The Tennis Programs are designed for the person who loves tennis! Whether the goal is simply to get in better shape and reduce injury risk, or to compete at a high level on the court, these programs will get results. All Tennis Programs take into account the specific movements and physical demands required in the game of tennis.

In the constant quest to provide quality workouts there are always variations within each one of the major program goals. These variations are dependent upon how much equipment is available, and how aggressively training will be.

The "Gym Oriented Tennis Program" requires the use of a fully equipped gym but will help to achieve fitness goals more quickly and in many instances will give the the best performance increases in the game!

The "Dumbbell Oriented Tennis Program" can be done just about anywhere! It is an excellent program for those who want quality physical development and wish to train in the privacy of the home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention.

The "Competitive Tennis Program" was designed with the serious athlete in mind! This workout includes full body Olympic training along with more advanced plyometric exercises for explosive power. This program requires the use of a fully equipped facility.

No matter where you decide to initiate your program US Sports Online Strength and Conditioning will design and deliver your program for you! Click here and fill out the fitness profile form to get started! Please consult a physician before attempting any exercise or program.

Week 1 - Day 1 (Monday) of Your Tennis Program	Week Difficulty: Medium
View Printer Friendly Version Printer Friendly Version and Exercise descriptions are available in the fully registered version of the programs. Click here fill out the fitness profile form to get your custom program today

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Back Extension	11 reps, 11 reps
	3	Video Static Squat Jumps	6 reps, 4 reps
	4	Video Cable Close Grip Row (Low Pulley)	15 reps @ 75 lbs, 15 reps @ 70 lbs
	5	Video Lat Pulldown Close Grip Front	15 reps @ 65 lbs, 10 reps @ 60 lbs
	6	Video Cable One Arm Rear Lateral Raise	15 reps @ 20 lbs, 10 reps @ 15 lbs
	7	Video Cable One Arm Lateral Raise	15 reps @ 25 lbs, 10 reps @ 20 lbs
	8	Video Dumbbell Reverse Curl	15 reps @ 15 lbs, 10 reps @ 15 lbs
	9	Video Cable High Pulley Torso Twists	15 reps @ 15 lbs, 10 reps @ 15 lbs
	10	Video Cable Low Pulley Torso Twists	15 reps @ 15 lbs, 10 reps @ 15 lbs
	11	Video Dumbbell Seated External Rotation	15 reps @ 10 lbs, 10 reps @ 9 lbs
	12	Video Dumbbell Seated Forearm Extension	20 reps @ 5 lbs, 15 reps @ 5 lbs
	13	Video Dumbbell Seated Forearm Flexion	20 reps @ 10 lbs, 15 reps @ 11 lbs
	14	Seated Toe Press	20 reps @ 50 lbs, 15 reps @ 55 lbs
	15	Video Reverse Crunches	23 reps, 23 reps
	16	Video Plate Twists	15 reps @ 15 lbs, 10 reps @ 10 lbs
	17	Video Med Ball Side Throw (standing)	12 reps, 8 reps
	18	Video Bent Knee Crunches	52 reps, 52 reps

Your program awaits! Click here fill out the fitness profile form to get started today!

Wedding Weight Loss Plan

I am SO proud of today’s rock star transformation Kim! This 49 years young mother of 2 is no stranger to fitness, but after a new job in an office full of junk food and a lack of motivation took it’s toll on her body, she knew it was time for a positive change! When her fiancee proposed that was the new motivation she needed to get back on track! She signed up for our Wedding Weight Loss Plan – Hitch Fit Bridal Boot Camp, and wow, did she do an amazing job!! She enjoyed having a lot of variety with her eating and training. She shed the 20 pounds that she was hoping for, and I can’t wait to see the pix in her wedding dress when she walks down the aisle in June! Congrats Kim!!

Kim’s Stats:

Starting weight: 147.8

Ending weight: 128.2

Starting body fat: 28.87%

Ending body fat: 18%

Kim’s Story:

I’m a Mom of 2 adult daughters and 49 years old. I’m no stranger to fitness and nutrition I’ve spent the better part of 30 years inside of a gym and spent a good 10 years competing in figure and bikini competitions in my 30’s and 40’s. My last contest was about 3 years ago and was in the best shape of my life at 46 years old.

I started a new job and went from being active at work to a desk job and sitting most of the day. As with many office environments there’s a lot of junk food around and with the stress of a new job, extra junk food, and my desire to train decreased. I wasn’t working out at my normal intensity and as often. Needless to say I put on about 20 lbs over the past 3 years.

My fiancé proposed last October and I did  not like how I looked in the wedding dresses I tried on when shopping.  In December I decided enough is enough. I’m  not going another summer dreading putting on a bikini and wanted to feel better about myself again and look great in my wedding dress. .

I knew I needed to do it different this time. I needed a nutrition plan with variety and I would be able to stick with it. I knew the previous programs I’ve had would not work for me I could not eat fish and asparagus every day.

I knew of Hitch Fit for several years and was familiar with Diana because she was also a competitor and I had contacted her on a few occasions in the past to ask some questions. she’s always been very helpful and knew they would be a good fit for me to reach my goals.

The program was great, I never really wanted to make bad food choices because of the variety and I was able to make a lot of my own choices. I never strayed from the nutrition which is normally very difficult for me. I really liked how the training programs were so much different than what I had done in the past. Loved the giant sets!

My wedding is in June and will very easily be able to maintain my weight up to and long after the wedding. Thanks Diana!

We have options for 12 or 16 Week Wedding Weight Loss Plans – Individual or Couples Wedding Weight Loss Plans

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Build Muscle and Get Ripped

School is fully in session and maybe you or someone you love is away or right at home while studying and preparing for all that life has to offer. Unfortunately it is often a time why fitness takes a back seat to studying and socializing. It is a known fact that healthier students are the more successful ones. Especially after their college years and as they enter the workforce. So share this email with a student that you care about. -Nate Build Muscle and Get Ripped The total period of the transformation is about 8 months, with 4 months of bulking and 4 months cutting. Stats: Initial Bulk Cutting Waist 35.3 40 30.75 Biceps 13 16.40 15.15 Weight 173lbs 210 lbs 163lbs Born and raised in India, I was very active throughout my childhood by participating in sports such as Basketball and Cricket. After moving to Canada in 2006, things changed and I was no longer able to keep up with the sports as I got busy with school, work and trying to adopt the new lifestyle. One day my cousin brother took me to his local gym along with him. Being a rookie and very weak, I couldn’t do much at the gym but I absolutely loved lifting whatever I could lift. I came home and started doing some research and created a workout plan for myself. I started working out but didn’t see much results as my diet was nowhere near to what I should be eating. One night I came across a transformation on bodybuilding.com and read about how Micah created an online plan for him including the workouts and the diet. After doing some more research about Hitchfit, I contacted Micah stating what my goals are and was surprised how quick Micah’s response was to discuss things further. I told Micah I wanted to get ripped but at the same time I don’t want to look skinny ripped. Micah advised me to do a bulking plan first followed by a cutting plan. I trusted Micah and started my first ever bulking plan. It was very hard in the beginning to keep up with all the diet and felt like throwing up sometimes due to the fact I was eating beef for the very first time. After few weeks, people started noticing the difference in my body, which motivated me to work even harder. After finishing up the bulking phase, it was time to cut the fat and get shredded. But as we all know it’s easier said than done. I got very busy with my university and couldn’t keep up with the diet and workouts anymore and as a result, lost all my gains that I did through bulking. I even stopped contacting Micah as I was embarrassed. It took a lot of motivation but eventually I did the bulking plan for 3 months again and emailed Micah about my new measurements. To my surprise, even though I and Micah were not in contact for a long time, he replied right away congratulating me on finishing the bulking plan. I told him my new goals and Micah readily made changes to my old “Cutting” plan to adjust my new body weight and goals. I followed his advice and his diet plan religiously and got in the best shape of my life. I cannot thank Micah enough! Also I would like to mention, throughout the bulking and cutting phase Micah never insisted on crazy supplements or fat burners or any magic pills. The supplements suggested my Micah were very basic. People always asked what kind of magic pill I am on that I keep shredding and the answer was always the same i.e. good nutrition, good workout routines and cutting down all the negativity that prevents you from getting to your goals. People would laugh and make fun, but I kept going and now those same people ask me for tips. This journey wouldn’t have been possible without the support of my family. My mom and dad were very supportive in any decision I took regardless of the fact how crazy it might sound. (It’s very hard to not eat all the delicious Indian food and go on a diet where I was eating beef every day haha). My transformation motivated some of my close friends, and two of them actually got their custom plans from Micah and are currently working on their transformation. I might be in the best shape of my life, but this is not the end. I am finishing my Engineering degree next month, and thinking about competing very soon. For that I have already started bulking up again so I have enough muscle before I contact Micah for the Competition Prep Plan. Nothing comes easy, you have to work for it and Micah is always there if you are ready to put in the work. Jasit’s Program Choice-Get Big Get Ripped Follow this link for Rates, Program Details, to Purchase and get started!

Marten Took His Health and Body to the Next Level with Hitch Fit

Good morning athletes and warriors!
Micah and Diana Lacerte have been a Godsend to the US Sports Online Strength and Conditioning team. Why? Because of their awesome no jive, no hype, no lying promises, but all results driven programs viaHitchFit. Observe another example:
-Nate

Marten Took His Health and Body to the Next Level with Hitch Fit
Starting Stats:
-Age: 47
-Height: 6’2”
-Weight: 198 pounds

-Hip Measurement: 39.5” -Waist Measurement: 39.5” -Chest Measurement: 43” -Body Fat Percentage: Unsure.

FINAL.

-Weight 186 lbs. -loss of 6” off belly. -Cholesterol count was taken on the ten week 3.2 Awesome. 13.5% body fat.

Program was taken from Feb 24th and on for 12 weeks.


Back in February, 2014, my wife, Karen, asked me to join her to do the Couples’ Bootcamp. I wasn’t keen as, since I am naturally tall and slim, I figured that I was in good shape, but decided to do it with her to encourage her on her fitness journey and to make it easier for her so that she could prep one meal for all of our family to eat. I had no idea of what I was getting into and how much I needed it. It became obvious, very early on, that my sedentary lifestyle and poor eating choices had taken their toll on me. Over the years, I had gone from doing physical work to managing others, eating fast food for lunch and snacks every day, spending too much time in front of the tv. The program quickly showed me just how out of shape I had become, even though from the outside, I looked healthy. I huffed and puffed my way through the cardio, ached through the strength training and had to battle my sweet tooth and cravings every day. I felt like I was 20 years older than I was and wondered where I would be and how I would feel after 12 weeks of this program.



The program was tough but it was an amazing journey for me. It helped so much to know that I would have to check in with Micah every Monday. The accountability helped me stay on the program, answer my questions, get my butt kicked if I had been slacking. Micah provided the nutrition, cardio and strength training expertise…. the whole package! I completed my 12 week program and have continued on this health journey ever since. It’s been almost a year since I started my program and I’m still going strong! Now, I feel 20 years younger and know that I am so much healthier for both myself and my family. Our children have seen my wife and I on our health and fitness journeys and have been encouraged to make health and fitness a priority,
too, so we are all getting healthier as a result. If you are considering becoming your healthiest, fittest self, commit yourself and go for it! I
was uncertain in the beginning, too, but through this Hitchfit program, I have brought out my inner beast for a better, healthier life!

Marten’s Program Choice –Couples Plan – Online Weight Loss Program

Athlete/Coach Resources... Get Paid To Play Live Online Sports Games Free! The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach How to Cure Almost Any Cancer at Home for $5.15 a Day! Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements

US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

Marine Gets Amazing 6 Pack Abs in only 3 Months with Hitch Fit Online Training

Hello Athletes and Warriors! Having grown up with a father who was a WWII and Korean War Vet, I have always had a special place in my heart for all of our military personnel. So when I saw this transformation I had to share it with you. May it inspire you to go further on your fitness journey!
-Nate


Jake Did Amazing.. I mean look at those 6 Pack Abs!!! In 12 Weeks we changed what he was doing from before and he put the work in, that mixed with a new way of eating got him in Amazing Shape.. Congrats Jake!!

Back story: An old marine that has always prided myself in being fit/ in shape. I am a fitness enthusiast and have been working out for over 20 years. Although I worked out 5-6 times a week I wasn’t getting the benefits that I had in my youth. As I close in on 40, I noticed I was getting a gut and my pecs were no more, more like man boobs. Often felt like I was spinning my wheels and felt lost on my fitness goals. I was tired of feeling out of shape, even though I worked out like a mad man every day. I remember in my 20’s looking at older friends from the gym that worked out every day but stayed the same or regressed. I would think to myself, why waste the time/ sleep every morning (I work out at 0430 most mornings) if you are not getting results. As I looked at myself in the mirror, I had become that person. I felt I needed a structured diet, and a workout plan that would push me in the gym and get me back in shape.





When I sat down and looked at the diet, I thought there was no way I could eat that much food and lose weight/ body fat. My skepticism quickly dissolved. Within the first few days I started to feel better, more energy and drive to stay on track. As the days turned into weeks it was exciting to see the changes that were being made with my wife and I. I could fit into clothes that I hadn’t been able to in years and was a lot less self-conscious about some of the clothing I was wearing.

After looking at the workouts, I wasn’t sure about the higher reps and lower weights. I had fallen in the lower reps/ heavier weights mentality that most men do. It didn’t take me long to get over that mentality the first week of workouts I felt burns, and satisfaction from a good workout that I hadn’t felt in a long time. The work outs were challenging and pushed me in the gym, I enjoyed trying to do one more rep or more weight than I did the previous week. Hitch fit changes up the workouts every 4 weeks so it kept it fresh and fun.





The biggest key for me to help accomplish my goal was having my wife with me during the journey. Teamwork. We kept each other in check and motivated each other when needed. Food prep and workout planning was also key. We often cooked chicken, turkey on Sundays that we could take with us during the week. We planned out our day each morning on what we would eat, made those foods, and took them with us in Tupperware each day. What’s next for me is to continue to live the clean eating/ clean living lifestyle. I don’t have any specific goals other than to continue to try and getter better every day. I am competing in a sprint triathlon this summer and looking forward to being in the best possible shape for the summer. I haven’t felt this Good in a VERY long while. I would like to thank Micah and the Hitch Fit team in reigniting my wife’s and I fitness fire.

Jake’s Program Choice- Couples BootCamp

Check Out Megan’s Transformation (Jakes Wife)

Athlete/Coach Resources... The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach How to Cure Almost Any Cancer at Home for $5.15 a Day! Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements

US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

The Blame Game

Whose fault is it that you're out of shape?

If you go by what you hear in diet ads then you believe that it's anyone's fault but yours.

The big diet companies think that if they put the blame on you, then you wouldn't buy their bogus pills. So they put the blame on your cortisol levels, your modern diet (ie fast food), or your busy schedule instead of where it belongs - which is squarely on your shoulders.

Sure, you have obstacles that get in your way - your schedule, your job, your kids, the weather, your knee injury from college...but ultimately you have the body that you accept.

I'm going to repeat that so it will really sink in.

You have the body that you accept.

Embracing the blame for your current weight is not a bad thing - it's empowering. Think about it. If it really wasn't your fault, if it really was due to a long list of variables that you have zero control over, then you'd be stuck. You'd have no way to change.

The Secret Behind 'Before and After' Pictures

Allow me to pull back the curtain for you on something that the diet industry doesn't want you to know. You've seen countless before and after pictures documenting weight loss as a result of a diet product. Well, there is more involved than just the diet product, and it's the same across the board.

Look into the eyes of any person in their before picture and you'll see that they are disturbed. The body they have is no longer in sync with the body they can accept.

They changed the body that they accept.

Now look into their eyes in the after picture - see the sweet satisfaction? They now own the body that they decided they could accept. And what a great feeling that is.

Your Time To Transform

Whether you realize it or not, you already posses everything you need to transform your body, but it all starts with taking responsibility for the body that you have today. You have your current body because until this moment you've been OK with it.

Oh sure, you aren't thrilled with it, and you even talk about losing weight and getting fit, but you haven't changed what you'll accept. Here's how to transform your body in 3 steps:

Step One: Get Disturbed

You've heard it said that emotion creates motion. This is essential when it comes to losing weight. Just like those folks in the before pictures, to transform your body you must first decide that you can't live another day in the body you currently have.

It's time to get your emotions stirred up. Make a list of all the reasons that you must lose weight and get fit. Get disturbed!

Step Two: Get Focused

Without clarity it's very hard to get where you want to go. Now that you're disturbed with the body you have, it's time to decide what the body you can accept looks like.

I want you to think in concrete and specific terms. Just like the captions under those before and after pictures - "Suzy lost 25 lbs", "Mike lost 8 inches from his waist", "Jenny went from a size 18 to a size 6" .

Get a clear picture in your mind of what you'll look like in your after picture and visualize what the caption will read.

Step Three: Get Moving

The time spent between your inspiration (now) and your action determines whether you will succeed or fail. Don't allow yourself to get stuck between inspiration and action - there is always something that you can do right now.

Don't you agree that you'll be happier living life in a fit, healthy and attractive body, rather than the body you have today? Of course you'll be happier.

I've helped scores of clients just like you finally lose their unwanted weight.

I am here to take you from your before picture to your after picture, however, you need to bring something to the table - you need to make up your mind about what you'll accept of yourself.

What will you accept?

Athlete/Coach Resources... The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach How to Cure Almost Any Cancer at Home for $5.15 a Day! Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements

US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.