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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 18 March, 2013 (Sponsor this newsletter) Success in Fitness Starts with Renewing Your Mind You miss 100% of the shots you don't take. Wayne Gretzky  US Sports Strength and Conditioning Online Watch This Free Video To Learn How You Can: *train with your personal strength and conditioning coach 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      Watch the free video here Learn more about how the new US Sports Online Strength and Conditioning System works. Check out this demo video created by one of our trainers. Click Here To Watch Special Events and Offers From US Sports Strength and Condtioning: Intoducing the new Ultimate Fitness System! (Available live in the Washington D.C. Area and Online) Get into your best shape with our new Ultimate Fitness Conditioning System forming now at our Alexandria (VA) Location (Alexandria Safe and Fit). An intense MMA Style blast to help you improve your overall strength, speed, agility, quickness, reaction, and muscle endurance. We will make your body literally repel excess body fat while you look and feel better all around. Classes meet twice a week at Alexandria Safe and Fit. All participants will also receive online strength workouts delivered to your inbox that you can take with you to your gym, fitness center, or in the comfort of your home to complete the cycle of fitness and get you into the type of shape that meets and exceeds your fitness goals. But wait there is more! You will also receive online nutritional counseling with our easy to follow software that plans your meals around your present habits, schedules, and resources. Ultimate fitness is the revolution so get on board now. Limited spots available. You can cancel for any reason at any time. The Ultimate Fitness System may be the most fun and empowering way to get into your best shape. Take a look Click Here to Watch the action from Alexandria Safe & Fit  Click Here To Pre Register or call 571-501-5306 to schedule your free demo workout. Not in the Washington D.C. Area, but want to become Ultimately Fit? Get Your "Ultimate Fitness System" complete online for only 66 cents per day! Click here to start working out with us today.  Still time to get Fast before the start of Summer Training Camps and Combines: Speed, Agility, & Quickness Workouts Available Online Get quicker, faster, and more explosive with these easy to follow Speed, Agility, and Quickness (SAQ) workouts that can be done anywhere and with minimal equipment. Commit to 2 days per week. A great compliment to your strength training! Workouts will include: Fully customized exercises, sets, reps and weights. Videos demonstrating proper technique for every exercise. Routines utilizing equipment available to you home or gym! Only $10 one time fee Click Here To Blow By The Competition This Season 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 Existing or Former Clients Please read Write a review of your experience either live in person or online of US Sports Strength and Conditioing or copy this link onto your browser: http://www.thumbtack.com/reviews/services/GQDca0wSYRPjcw/write This Week's Feature Exercise:#9 Lateral Over/Under with Cones #9   Lateral Over/Under with Cones Speed and Agility (cones, bag, hoops, box) Dynamic Warmup Exercise Description: Lateral Over/Under with Cones Classification: Dynamic Warmup Instructions: 1)Stand directly behind a bar or hurdle that is 12-18” above the floor. 2)On the “go” signal, you will perform a forward step over the bar with the left foot, push off with the right foot, and land in an athletic stance 1 foot on the opposite side of the bar. 3)Immediately upon landing squat down into a crouched position and step to the right or left under another bar that is 36” or taller. 4)Return to the starting position and repeat with the opposite foot. Focus on quickness and fluid movement. From our Friends @ Bodybuilding.com. (Summer is coming Whether you are ready or not!)   Your complete fitness program is ready! Step 1: choose (click on) your program goal: 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...   13 Tips For Your Best Body You know that diet and exercise are important when it comes to creating your best body, but you may be overlooking other techniques for getting into the best shape. Turn the following 13 simple tips into habits and watch as your body transforms. 1) Eat a Smart Breakfast. Most people load up on carbohydrates and simple sugars for breakfast. Cereal, pastries, smoothies and juice are all poor choices when it comes to starting your day off right. Center your breakfast around protein and healthy fat, and you'll have energy for hours. Try a protein shake, eggs, lean breakfast meat, or a handful of nuts. 2) Get More Sleep. If you're not getting at least 8 hours of sleep each night then you could use more sleep. This is especially true if you've reached a plateau with weight loss. Give your body the 8 hours of sleep each night and make weight loss easier. 3) Just Do It. If you're really ready to achieve your best body ever, then dig down deep and commit. As Woody Allen famously said, "80% of success is showing up." This is absolutely true when it comes to fitness. Show up to your workout. Even if you're tired. Even if you'd rather be doing something else. Just do it. 4) Plan Ahead. Take one day each week to plan your healthy meals for the following week. You don't have to do all the shopping and cooking on that day, simply jot down what you plan to eat. This small act of planning ahead will keep you on track with healthy meals even when the week gets crazy busy. 5) Cut Out Gluten. Many people don't realize that they have a certain level of sensitivity to gluten, which causes intestinal inflammation and bloating. Also, gluten-filled foods are typically high in carbohydrates, which contribute to weight gain. When you cut gluten-filled items from your diet don't fall into the trap of simply replacing those items with other high-carb items. Choose non-packaged, whole foods instead. 6) Believe In Yourself. Do you believe that you have what it takes to transform your body? If you want to succeed in weight loss then you have to believe that it's possible. Give yourself a pep talk and dig down deep for the courage and discipline to apply these healthy changes to your life. 7) Eat Less Dairy. Dairy products like cheese or cream add extra fat and calories to your meals. Pass on the dairy and you'll eliminate unnecessary calories, making weight loss quicker. 8) Sleep and Wake at the Same Time. This tip sounds so simple, and yet it's a powerful way to increase your daily energy. Get your body on a schedule and watch how much more productive and energetic you become. 9) Include Veggies at Every Meal. Most people aren't too crazy about vegetables, and probably eat less than they should. Make it a point to include a vegetable with each of your meals – even breakfast. The increase in fiber and other nutrients will give your body that extra boost that you're looking for. 10) Ditch Packaged Food. Throw out those packaged foods! This is one of the easiest things you can do to achieve quicker weight loss results. Packaged foods contain chemicals and additives that will slow your fitness results. 11) Drink More Water. Being hydrated is key when it comes to creating your best body. Drink water throughout your day and limit caffeinated beverages to once daily. 12) Forget Artificial Sweeteners. Sure, these sweeteners don't contain calories, but they are known to increase your appetite and cravings for carbohydrates. In the quest for your best body, put down the diet soda and reach instead for some water. 13) Exercise With a Pro. Are you exercising as efficiently as possible? Do you challenge your muscles enough during each workout? Are you keeping the routine new and fresh? These are all factors that will be taken care of for you when you work with a trained fitness professional. Working with a pro ensures that you make the most of your exercise time. So there you have it, 13 tips that will take your results up a notch. If you haven't joined one of my programs yet, now is a great time to start. Together we will get you focused on your goals with my results-driven method. Call or email today to set up your first workout. Write a Comment Personal Trainers: Train More Clients, Make More, Have More Freedom Good-Bye Excuses It's time to kiss your list of excuses for not exercising goodbye. Replace that list of excuses with a list of all the reasons that you want to exercise. Here are just a few... It will make you stronger It will make you happier It will make you sexier It will make you healthier It will make you confident Easy Baked Meatballs These meatballs are packed with protein and veggies, making it the perfect snack, breakfast, lunch or dinner. Make a quick batch on the weekend, and then enjoy throughout your week. Makes: 24 Meatballs Here's what you need... 2 lbs ground pork 1/2 teaspoon salt 1/2 teaspoon ground fennel 1/4 teaspoon ground sage 1/4 teaspoon onion powder 1/4 teaspoon garlic powder dash of pepper 2 teaspoons coconut oil 2 cloves garlic, minced 1 small onion, finely chopped 2 celery stalks, finely chopped 2 carrots, finely chopped 1/4 cup pecans, finely chopped 1/4 cup fresh parsley, finely chopped Preheat oven to 425 degrees F. In a medium bowl combine the ground pork with all of the spices. Don't be afraid to get your hands dirty! Place a skillet over medium heat and warm the coconut oil. Add the garlic, onion, celery, carrots, pecans and parsley. Cook for about 3 minutes, until soft. Set the mixture aside to cool. Add the vegetable mixture into the ground pork and combine well. Use your hands to form golf ball sized meatballs. Place the meatballs in an oven-safe baking dish. Bake for 30 minutes, or until cooked all the way through. Nutritional Analysis: 77 calories, 4g fat, 76mg sodium, 1g carbohydrate, .5g fiber, and 8g 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 US Sports Strength and Conditioning Partners    Nathan Lewis US Sports Strength and Conditioning 4105 Duke Street  Alexandria, VA 22304 571-501-5306 US Sports Strength and Conditioning   Email: ussportsradio@gmail.com Phone: 571-501-5306 Web: US Sports Strength and Conditioning

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The Uncanny Cool of Henry Rollins

If you ever want to ask yourself: "why do I have to lift weights so heavy?" maybe this 1994 essay by Henry Rollins can sum it up for you. Essentially I see it summed up as God created us to have no limits, but life abundantly. Thank you God and Thank you Mr. Rollins:

++++++

Iron and the Soul – By Henry Rollins

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.

Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me “garbage can” and telling me I’d be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn’t run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn’t going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you’ll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn’t think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn’t even drag them to my mom’s car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.’s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn’t looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn’t want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn’t know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn’t say shit to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn’t want to come off the mat, it’s the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn’t teach you anything. That’s the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn’t ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn’t have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone’s shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn’t see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you’re made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it’s some kind of miracle if you’re not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

Some Guidelines When Choosing a Gym

Join the Club

(PHYS, September 1999)  You've heard that the guys are hunks and the juice bar is happening. Great, but that's no way to choose a gym. If health and safety are your prime considerations and they should be  here are a few guidelines from Randy Delaney, director of personal fitness at World Gym in New York City:

Proper ventilation. The air should feel cool and smell fresh, not like sweaty bodies.

Good lighting. Incandescent bulbs are easier on the eyes than fluorescent.

Enough room. A crammed layout is not safe. Or fun.

Cleanliness. No stained mats or grubby bathrooms.

Well-maintained machines. You don't have to be a mechanic to tell if benches are torn, cables seem worn, or free weights are haphazardly scattered around.

A qualified staff. Employees should be certified by a nationally recognized organization like ACE (American Council on Exercise), ACSM (American College of Sports Medicine) or AFAA (Aerobics and Fitness Association of America). They should be helpful and findable. One instructor can't monitor more than 30 people at once and the pool should always have at least one lifeguard. A new member should get a free orientation, but later on, it may be worth springing for a few sessions with a private trainer.

You Are only fooling yourself

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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 14 January, 2013 (Sponsor this newsletter) Success in Fitness Starts with Renewing Your Mind You can't put a limit on anything. The more you dream, the farther you get. Michael Phelps  5/5 stars July 5, 2012 I have been training with Nate Lewis since Feb 2002 -- over 10 years! For six years, I trained with him 1-on-1. The remainder of the time, I have been his online client since I moved from his local area in Washington DC to NYC. Nate Lewis is a very experienced and knowledgeable trainer. I got great results following his advice. I was 55 when I started training with him 1-on-1. I was recovering from a back injury and had put on a lot of weight due to inactivity because of my injuries. My back got better and I was able to begin excerising again due to great treatment by Dr. Mayo Friedlis, a physical medicine specialist MD in the Northern VA area. Nate guided me back to the best shape of my life -- my husband said: "he has earned every penny!!!" I highly recommend Nate Lewis as a guide to getting in your best personal shape. He is knowledgeable, experienced, and conscientious. Plus that, he is an all-aroung terrific person who will do his abosolute best to help you! Marilyn U. US Sports Strength and Conditioning Online Try it for 30 days FREE! Click Here Save Money And Time US Sports Online Strength and Conditioning starts at 66 cents per day Powered By WorkoutEngine Click Here Learn more about how the new US Sports Online Strength and Conditioning System works. Check out this demo video created by one of our trainers. Click Here To Watch Washington D.C. Area Athletes. The Ultimate Athlete Conditioning Boot Camps Kick off in January at Alexandria Safe & Fit Studio! Get ready to go hard next season with the best of two worlds.  Strength, Speed, Agility, & Quickness Training with Nate Lewis US Sports Strength and Conditioning and MMA Conditioning with Master Joe Chandler Over 60 years of combined experience to help you get jacked and ready to dominate! Click Here To Pre Register or call 571-501-5306 to schedule your free demo workout. Athlete Outside Of the Washington D.C. Area says: "Hey Nate! I live in Nova Scotia and can't train with you. How can I become an Ulitmate Athlete?" Nate: "Say No More. You can train with us online for as low as 66 cents per day". Click Here and be sure to specify the sport that you are training for. It's like me training right there with you. Without the yelling screaming and chest thumping :) Ok that last part was an exaggeration, but thanks to the power of our partners at workout engine we can design and deliver your workouts so that you to can become an Ultimate and virtually unstoppable Athlete. Let's go! Click here to get started. Watch some Ultimate Athletes in Action on US Sports Network. Watch Live NFL, NBA, MLB, NCAA, MMA and International Sports Live Online and FREE. Click Here To Watch Existing or Former Clients Please read I need your help getting more business. I just posted my service on Thumbtack -- a website where clients like you can learn more about my services and book me without picking up the phone. More people will book my services and my post will appear higher in search results if I have more reviews. Please help me get more business by writing a review about your experience with my work. Write a review  or copy this link onto your browser: http://www.thumbtack.com/reviews/services/GQDca0wSYRPjcw/write Thank you, Nate This week's feature exercise: Turkish Get Up (lunge style) #120   Turkish Get Up (lunge style) Core (kettlebell) Full Body (kettlebells) Quads (kettlebells) Glutes (kettlebells) Exercise Description: Turkish Get Up (lunge style) Classification: Core (kettlebell) Instructions: Lie supine on your back holding on to a kettlebell perpendicular to your body. Proceed to get up by sitting up to a seated position and bring one leg underneath you. Stand up in a lunge style to an upright position. Your workout program is ready! Choose your program goal below and get your customized workout, nutrition, and lifestyle plan in a matter of minutes all for just 66 cents per day! Step 1: choose (click on) your program goal: 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...   Are you "Active" or are you Fit? You wouldn't believe the number of excuses that I get from people on why they don't exercise. Often times their reason is self-inflicted: I don't have the time.  Sometimes it's procrastination: I'm going to start as soon as tax season ends.  And occasionally the reason is downright funny: I don't like to sweat.  As you can imagine, I point out to these well meaning excuse-makers that, despite their legitimate reason not to, exercise is a vital part of cultivating a strong, healthy and attractive body. In fact, if they would just exercise 2 to 4 times each week they would feel a dramatic improvement in their daily life, starting with renewed energy and strength. I then bring up the health benefits and explain how many of their health problems would improve. I talk about how great they will feel, and look, dropping those extra pounds and rediscovering a slender figure. However, there was an excuse that would always stump me. The sneaky excuse of 'being active': Oh, I don't need to exercise with a personal trainer - I'm very active. I play golf and tennis and Wii.  Well, that is a good excuse, right? Golf, tennis and Wii are all active sports that burn calories. Maybe theycan be fit without doing any other exercise... Then I started noticing a trend. The 'golf' people couldn't touch their toes in a simple flexibility test. The 'tennis players' couldn't jump rope for 60 seconds. The 'Wii players' needed a week to recover from a one mile jog. The so-called 'active' people encountered injury after injury. And then it hit me. You can't become fit simply by being active. Only by being fit can you become more active. To be lean and to maintain a level of fitness there is no substitute for a consistent, challenging exercise program. It's the only way, folks. To truly be fit is when your body is able to do whatever you ask of it. This comes from a combination of flexibility, strength and endurance. So, do you exercise? Or are you fooling yourself with the idea of 'being active'? How do you feel about your current level of fitness? Are you able to do each and everything you want? Or do you end up opting out of activities that you know would be too challenging? If you've used the excuse of 'being active' in the past, take a minute to reconsider your position. Don't bank on your 'active' lifestyle with the hope of true results. Contact me today to start an exercise program that will make you truly fit. And if you're furthest from active but simply want to lose those extra inches and pounds, make the decision to call or email me today. As they say...there's no trial run in the game of life. Write a Comment 5 Top Reasons to Exercise Here you go, 5 more motivating reasons to start a challenging exercise program today: Exercise makes you feel better about yourself. Exercise improves your mood. Exercise reduces the risk of chronic disease. Exercise eliminates unwanted pounds. Exercise improves longevity. One Pot Chicken and Veggie Dinner Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken tenders and veggies will only take you about 30 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean.Servings: 5 Here's what you need: 2 cups butternut squash, cubed 2 Tablespoons coconut oil 1 pound organic chicken breast tenders 1/2 teaspoon salt 1 teaspoon dried basil 1 teaspoon crushed rosemary plus a dash more 1/2 teaspoon sweet paprika plus a dash more 1/2 teaspoon dried thyme plus a dash more 1/4 teaspoon garlic powder dash of pepper 1/4 teaspoon celery seeds 1/2 teaspoon dried parsley pinch of ground cumin 3 organic zucchini, cut into half moons 2 large heirloom tomatoes, chopped 1 yellow onion, chopped 4 garlic cloves, minced In a large skillet heat 1 Tablespoon of coconut oil over medium heat. Add the cubed butternut squash and sauté, covered, for about five minutes, until tender. Transfer the squash to a bowl, then set the skillet back on medium heat. Add the remaining 1 Tablespoon of coconut oil. Season the chicken with salt and pepper, add to the hot skillet. Sear for about 5 minutes, until browned on all sides. Turn the heat down to medium-low. Sprinkle with all the seasonings. Add the remaining ingredients and cook, covered, for 15 minutes. Add the butternut squash back into the pot for the remaining 5 minutes. Nutritional Analysis: 192 calories, 6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and 20g 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 US Sports Strength and Conditioning Partners    Nathan Lewis US Sports Strength and Conditioning 4105 Duke Street  Alexandria, VA 22304 571-501-5306 US Sports Strength and Conditioning   Email: ussportsradio@gmail.com Phone: 571-501-5306 Web: US Sports Strength and Conditioning

When Children Pump Iron

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From Hercules to Arnold Schwarzenegger, the image of the muscular hero has inspired children for generations. And now, perhaps more than ever, physical education experts at the National Strength and Conditioning Association in Lincoln, Nebraska, are encouraging kids to beef up. Children are spending less and less time playing outdoors and more and more time watching TV or tapping at their computers, according to a study published in the Archives of Pediatrics and Adolescent Medicine in 1996. As a result, they're getting heavier.

Over the past two decades, the number of American children who are overweight shot up from 10 percent to 25 percent, according to a 1998 study by the U.S. Centers for Disease Control and Prevention. Only half of U.S. children get as much exercise as they need, the researchers found, and as a result, kids are displaying signs of heart disease and diabetes before they even reach their teens.

Fit or Fat

The good news is that almost any kind of vigorous physical activity can help stem the tide of obesity. In addition, studies published in numerous journals, including the 1996 issues of the American Journal of Public Health and Nutrition Review, have found that physically active children are far less susceptible to emotional problems, are more likely to stay away from drugs, resist smoking cigarettes, delay sexual activity; develop more self-confidence and higher self-esteem, and even get better grades.

Weight training offers particular advantages to children who are overweight and struggle to keep up with their peers in more traditional childrens' sports, such as soccer and running. By lifting weights, these kids can improve their strength, endurance and coordination, enhancing their performance in other sports. And when they lift weights, children can exercise in privacy, away from the critical eyes of their schoolmates.

On the other hand, the impetus for weight lifting should come from the children themselves; children who prefer to spend time doing other types of physical activity should be encouraged to do so.

The Right Way

As with any sport, however, children can injure themselves if they take on too much weight or lift in the wrong position. Children should not be treated as miniature adults, particularly in terms of intensity. And training principles for adults must not be imposed on them.

In 1996, the National Strength and Conditioning Association laid out guidelines for children who want to lift weights:

Children should use machines that are properly designed for their size. Machines designed for adults are not safe for most children because children's arms and legs are not long enough to use them correctly. Many children can use only light free weights. Weight-lifting equipment specifically designed for children is available, but even doing squats while holding a broomstick may be a good starting point.

Children must be supervised by professional trainers. Supervising trainers should encourage children to achieve at their own personal best and discourage children from competing with their peers.

Children can begin around the time they would participate in organized sports (about age 7), but each child's readiness needs to be evaluated on an individual basis with careful attention given to their ability to follow directions.

Fitness professionals must closely supervise all children during resistance-training exercises. Children must be encouraged to drink plenty of fluids before, during and after exercise.

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Strength and Power are at the core of any improvement in performance. If your child or a child you know is active in sports. get them started with a Youth Fitness Program from US Sports Strength and Conditioning also for athletes and fitness enthusiasts of all ages Get a leg up on the competition with your very own customized Strength and Power Program.

Youth Strength Training

Youth Strength Training Programs are designed for overall health and the achievement of a leaner, stronger body. These programs are an excellent first step in helping a young person learn how to lift weights safely. Done correctly, and with adult supervision, weight training can be an excellent form of exercise that, once learned, can provide a lifetime of health benefits.

Throughout the length of the Youth Strength Training Programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts. The weights are lighter and the repetitions will be higher for added safety!

As with all the programs, the starting point of the workouts are based on the child's initial fitness level. With feedback, the actual progression of the program will follow the child's unique adaptation process to exercise.

Fine tune the programs to include various exercises that can be matched to equipment at home or in the gym! In addition to strength training, encourage children to participate in their favorite sports for a well rounded fitness program. Have fun and get healthy!

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3 Day Youth

Custom Strength and Power Programs

These are a group of Custom Strength and Power Programs with some great additions and variations to the original Strength and Power Programs.

The programs with the word "Olympic" in the title will have the Olympic lifts (power clean, snatch etc) added in. The programs with "Advanced" in the title will use something called "phase jumping". Phase jumping means it includes a set that calls for one rep at an intensity level that is 5-10% higher than the work sets. This set has been added at the end of the descending warmup for the "bigger" or primary strength exercises like squat, power clean, bench etc. The set combinations for these exercises appear rather long, but usually half of them are actually warmup based! These phase jumping sets allow the body to neurally adapt to the training poundages that will be experienced in the next phase of training in the workout.

Included as one of these Custome Programs is an ACL "Functional" Rehab Program that is designed to bring strength levels back up over a 12 week time period. This ACL Rehab Program should not be done unless full range of motion exists in the knee joint, and physician clearence has occurred.

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3 Day Back To The Basics - Strength and Power

3 Day Olympic with Strength and Power EXPRESS Advanced *