How to Get Fit and Healthy in your 40’s with Hitch Fit Training

Good Morning Athletes and Warriors!
Before we get to another amazing transformation from our partners at Hitchfit, let's send out a big congratulations and high fives to US Sports Online Strength and Conditioning Team Client the D.C. Divas Women's Football team on winning the Eastern Conference regular season title and locking up home field throughout the playoffs. Besides being one of the most talented squads in the game, your hard working of the US Sports Online Strength and Conditioning System in the off season is once again paying dividends on the field. Great work ladies and best of good fortune in another run to the Championship! If you or you team would like train like a champion, feel free to click here, fill out the fitness profile form and I will happily set your team up on a winning program. Watch video highlights of the Divas big win over Boston here




Despite my starting picture not reflecting it, fitness is a hobby for me. I knew I had not been eating as clean as I normally do, but the pictures really opened my eyes. I was still working out, but admittedly, my intensity was inconsistent so it was definitely time to shake things up.
I had first heard about HitchFit through a local fitness magazine, but it was over a year before I decided to give it a try. Before I made the online purchase though, I had reached out to Micah to ask some questions, one of which being the impact my upcoming shoulder surgery was going to have. Fortunately, Micah’s response was that I could start the program when I was ready. My recovery ended up taking much longer than I had anticipated. Once I did start, I found that there were some exercises that my shoulder wasn’t ready for so I made some substitutions. Additionally, I travel quite a bit, and Micah was great about tailoring my workouts based upon what kind of equipment was available. He also took that into consideration when putting my meal plan together.


Over the years, I’ve done different programs with mixed results. For me, the diet portion of the programs I did in the past were either too generic or didn’t necessarily fit with my own goals. The diet Micah wrote up for me was the most strict that I’ve ever used, but it made sense to me and without a doubt, it works.

I set some pretty aggressive goals for myself which definitely helped maintain focus. While I didn’t quite make it to my body fat goal, I am happy with the progress I’ve made and hope to help others by inspiring them or offering support. I will continue to pursue my original body fat goal and once there, I want to begin working on my next transformation.

If you are someone who has tried multiple diets or exercise programs with no success and have found yourself frustrated and in a rut, I would recommend trying HitchFit. It’s not easy, but if your commitment level is there, you’ll be pleased with your results




Age: 45

Starting Weight: 208

Starting Hip Measurement: 41”
Starting Waist Measurement over belly button: 40”
Starting Body Fat: 26%

Finish Weight: 174
Finish Hip Measurement: 36-1/2”
Finish Waist Measurement over belly button: 32-1/4”
Finish Body Fat: 8.8%

Coreys Program Choice-Couples Plan– Online Weight Loss Program

Follow this link for Rates, Program Details, to Purchase and get started!

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.

Optimal Exercise Time for Every Age

Being active is an important part of staying healthy at any age. Just by spending the optimal amount of time exercising each week, you'll become healthier. Regular exercise helps to maintain a healthy weight and drastically lower your risk of developing heart disease, diabetes, osteoporosis, hypertension, various cancers, and an array of other dangerous and deadly conditions. So exactly how much exercise do you need in order to reap all the rewards? The answer to this magic question depends on your age. Keep reading to see how much you should be working out throughout life. Children Ages 6 to 17 Children and adolescents need at least one hour (60 minutes) of physical activity every day. You may think that's an unrealistic expectation, but there's a good chance your child is already meeting this recommendation or is at least close to it. Think of recess and gym class at school, and simply running around outside after school with friends. It's a lot easier for kids to find enjoyment out of age-appropriate physical activities, and because they're not working full-time jobs, they can get plenty of exercise with ease. The three types of activities kids should include in their hour of exercise are aerobic activity, muscle-strengthening exercises, and bone-strengthening exercises. Aerobic activities get the heart pumping and should make up the majority of a child's hour of exercise. Examples include running, fast-paced walking, riding bikes, and swimming. Children also need muscle- and bone-strengthening activities several days a week. Younger children enjoy exercises such as gymnastics, push-ups, climbing trees, playing on the jungle gym, or jumping rope. Older children and young teens may prefer lifting weights or playing on a sports team. Adults Ages 18 to 64 The amount of exercise needed by a healthy adult of normal weight is broken down into two categories: moderate-intensity and vigorous-intensity exercises. Each week, adults need either five hours (300 minutes) of moderate exercise each week or two and a half hours (150 minutes) of vigorous exercise each week, as well as muscle-strengthening activities at least two days of the week. What counts as moderate-intensity exercise? To get your heart rate up and break a sweat, it usually takes more than shopping or doing the laundry. If you're able to talk but not able to sing the lyrics to a song, then you're probably exercising at a moderate level. Activities considered moderate intensity include brisk walking, water aerobics, doubles tennis, or riding a bicycle on level ground. Vigorous exercise takes place when you're breathing fast and your heart rate is elevated. You know you're at a vigorous level if you're unable to talk without pausing for breath. Examples include swimming laps, jogging, running, playing singles tennis or basketball, or bike riding on hills or at a fast pace. In addition to aerobic exercise, adults need to add muscle-strengthening exercises to their routine at least two days a week. These exercises should target all muscle groups (shoulders, arms, chest, abdomen, back, hips, and legs) and include activities such as weight lifting, push-ups, sit-ups, resistance bands, or Yoga. Adults 65+ Adults over 65 years of age who are in good physical health should aim for two and a half hours (150 minutes) of moderate exercise or one hour and fifteen minutes (75 minutes) of vigorous exercise. Don't know where to start when it comes to exercise? That's where I come in. It's my passion to make exercise a regular and enjoyable part of your life. I'd like to see you enjoy all of the healthy rewards of being fit. Go to www.fitnessgenerator.com/ussportsradio Call or email me today and we will get you started on the exercise program that is right for you. 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.

Self-Confidence Tied To Exercise 'high'

Today's guest article really boils down to balance. Exercise, when you get good at it is like oxygen. "You get too much you get to high. Not enough and you're going to die." Okay I borrowed that from this 70's hit song, but you get the idea and you can see an even clearer picture below.
-Nate

Self-Confidence Tied To Exercise 'high'
by MEDICAL TRIBUNE NEWS

NEW YORK, May 13 (Reuters Health) -- Part of the well-being or 'high' some people feel after a good exercise workout may be related to their sense of mastery over their exercise routines, report researchers in the May issue of the journal Health Psychology.

The findings suggest that increasing people's self-confidence about exercise may encourage them to stick to exercise regimens, the investigators conclude.

Edward McAuley, professor of kinesiology at the University of Illinois Urbana-Champaign, and colleagues recruited 46 women undergraduates and divided them into two random groups. None of the young women exercised more than once a week and all were categorized as 'low-active.'

All were given individual fitness tests on a stationary bicycle. Regardless of how they actually performed, women in one group were told that their test results were excellent, while the other group was told that their performance was below average.

Several days later, the women were asked to exercise again, and each woman was reminded of how well or poorly she had done previously. At intervals during the 20-minute workout on the Stairmaster, researchers asked how the study participants felt.

McAuley's team found that women who believed they had performed well the first time responded far more positively than the women who had been told they had performed poorly.

The findings suggest that the exercise experience can be improved by providing information that enhances self-confidence, say the researchers -- and this may help people stick to an exercise program. 'That becomes important particularly if the enjoyment, the emotions that are expericenced in exercise, are implicated in getting people to do it again,' McAuley said in a statement.

SOURCE: Health Psychology;18:1-7.

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.

Happy May Day Athletes and Warriors! Today's transformation is a bit of a long one but well worth the read. So many years and I still marvel when a human being tires of being average and activates their faith to transform and change their lives for the better. Which simply means, if they can do it, why not you too?
-Nate

Before and After Weight Loss Pictures of Top Fitness Model Revealed!

Hitch Fit Co-Founder & Co-Owner Diana Chaloux – LaCerte shares her story and never before seen before and after photos!

Before and After pictures of top fitness model Diana Chaloux – LaCerte!



All too often, people see me now, and think that I’ve never had my own personal weight battles. They may think that it’s always been easy or natural for me to make healthy choices. Or that I have been lean my entire life. What they don’t realize is that transformation is so personal to me, and I’m so passionate about it, because I have BEEN there myself. Everything we preach at Hitch Fit, I have had to put into practice in my personal life!

I recently had the chance to share my story and some never before seen “Before” pictures on KCTV5’s Better Kansas City show. These were images that have been hidden in boxes, in a closet for over a decade. I’ve shared my personal transformation story before, but never shared some of the pictures that just felt a little too embarrassing for me. I realized it was time to let it all out, to be truthful about the challenges that I personally faced, and hopefully inspire someone else to just take those first steps to positive change just like I did!

At my heaviest weight I was at least 175 pounds. I say at least because I hopped on a scale one day in 2004 and it went up over 175. I didn’t step on a scale again for several months, and not until that weight had already come down a bit. I didn’t take a lot of pictures during that time. I avoided cameras, or hid behind people. I gained this amount of weight because of some very unhealthy emotional eating habits. I was binge eating in the night. I was a compulsive over-eater. Once I started eating, I wouldn’t stop. I would starve myself all day, mostly as punishment for the binge I had undertaken the night before, then when I couldn’t stand my hunger any longer, I would eat until I couldn’t eat anymore. This hidden behavior always happened at night, when no one was watching. I never admitted it to anyone. I claimed to not have any idea why I was gaining weight. Guess what. I KNEW, and I was scared. I felt out of control. Each morning I woke up and vowed that it wouldn’t happen again. But as the night grew closer, the old habits continued to creep in and take over.

I needed motivation. I needed a goal strong enough to catapult me past these negative behaviors, and enable me to start realizing my true potential. For me, that goal was competition. Something I had dreamed of for years. But my excuses and procrastination were getting me nowhere closer to achieving my aspirations. I finally had enough. I was tired of not feeling well. Tired of my low self-esteem. Tired of not liking what I saw in the mirror. Tired of not fitting into my clothes. Tired of feeling disappointed with myself. Tired of talking and talking and not doing. In July 2005 I finally started to take action, and most importantly to take power and responsibility for my choices. Specifically my eating choices. I realized I DO have control. I changed my mindset towards food and started using it to help me rather than hurt me.

When I finally made the commitment and was ready for change, an interesting thing happened. I LOVED this new life. I didn’t miss the old one. Didn’t miss the binge eating. Didn’t miss the horrible feelings in the morning. Didn’t miss compromising myself because of my low self-esteem. I didn’t miss a thing. What I discovered was something that I loved. A body that I felt strong and confident in. Confidence that made me believe in myself and my ability to succeed. I found FREEDOM in the discipline that I learned through transformation. I also discovered that everything I had dreamed of, my goals and dreams, were all just waiting for me on the other side of this new disciplined lifestyle.

What happened next? 

Well, thanks to God’s grace and what I believe His purpose is for my life, I lost over 40 pounds, won my first show, went on to compete for 7 years, won 7 shows including two World Champion titles, had the chance to be in my favorite fitness magazines, met the man of my dreams through the fitness industry, moved to a city that I love, started a business that I love and wake up passionate and excited about each and every day! All of this happened for me because I decided to make a change. I decided to take action. I don’t know where my life would be if I hadn’t made that choice, but I’m so grateful I did, because I sure do love this one!

So here’s the segment from Better Kansas City – below that I will share some additional thoughts I didn’t have time for on the show!


YES it’s TRUE that Arnold Schwarzenneger picked me out of the crowd and said “Nice Abs” .

I was taking his picture as he walked by, so actually got the shot of him looking and pointing at me! 

Arnold says “Nice Abs”



Then Oxygen Magazine did a little blurb about Arnold’s compliment!

Here are some of the strategies that worked for me as I went through transformation and then transitioned to maintenance.

If you would like my help as you go through your own transformation journey, please check out the Online Personal Training options that we have available right here at Hitch Fit. If you’re in Kansas City area, contact me to find out more about our one on one transformation training gyms.

1. I realized the importance of nutrition. I took power and responsibility for my choices. I recognized that the only one making my food choices was ME. I could either make the ones that kept me back from achieving my goals OR I could make the ones that brought me closer to my goals.
2. I stopped telling myself that I couldn’t control my patterns. I changed my mindset. This can be done INTENTIONALLY. If you catch yourself saying something negative or untrue (I can’t control myself or I had no choice), stop yourself immediately and replace that with the truth. You DO have a choice, you CAN make the right choice, you DO have control.
3. I realized that I COULD eat anything and everything I wanted. It wasn’t a matter of not being able to eat something. I didn’t say “I can’t eat that”, because that wasn’t the truth. The truth was that I could eat anything, but certain choices would push me further away from my goal, while others would get me closer to it. So it became a matter of “not wanting” things that prevented me from success. When I realized I just didn’t want those things. It relieved a lot of stress and anxiety over food. When you tell yourself you can’t have something, you want it all the more, that simple switch in thinking opened the door for great freedom from food obsession.
4. I walked out my choices and recognized the REAL sacrifice. It wasn’t not getting to eat something in the moment. The REAL sacrifice was giving up my goal for a few seconds of chewing and swallowing. I mentally linked up the negative consequences of my poor eating habits to the choices themselves. When I looked at a former temptation and suddenly it represented something negative to me, it became easy to not want it.
5. I stayed diligent. I knew that this process was not going to be easy. I knew it would not happen overnight. I knew I would need diligence and consistency to get there.
6. I focused on positive and small successes. Every week wasn’t an amazing loss or change. There were weeks when I worked so hard and saw nothing happen. But I always focused on the positives, even if it was a little thing. A gain in strength. Able to see a muscle more visibly. My clothes fitting better. Whatever little success was there, that’s what I focused on.
7. I read positive affirmations every single day. These were statements written in present tense “I am” statements. I read them every single morning. I planted those thoughts into my mind so that they would become my reality.
8. When I was finished with my first transformation, I knew that the key to maintaining my losses was all about my eating choices. I stuck with the habits that I had learned, and gradually transitioned into a maintenance lifestyle.
9. I embraced a new lifestyle. This was not a quick fix or a diet. I looked at the long term and the new habits I developed I was determined that this was the new me. There was no going back!
10. I reached out for help along this journey anytime I needed it. I found support in family and friends and coaches along the way. It’s important to have cheerleaders who are encouraging to you!

Here is my original transformation feature that I shared on the Hitch Fit site back in 2015! 

Before and After Transformation Photos of Hitch Fit Owner Diana Chaloux LaCerte

Click below to choose your program and Get Fit Now!

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.

Destruction Of The 'Dad Bod!'

I only hope the "Dad Bod" fad fades like many others. Sorry to sound politically incorrect, but it is just another fruit on the excuse tree! Humans are designed for maximum performance, health, strength, endurance, and balance. In other words we are designed to be athletic. So in order for out bodies to work with us for many healthy, happy decades to come all Female and in this case, Male humans must do what is necessary to be said healthy and strong. Sure we come in all shapes, sizes and genetic makeups, but that is not an excuse to not get better. So join with me, and the team atHitchFit To bring about the end to this evil trend of the "Dad Bod" Yuuuuuck! -Nate Dad Bod to Fit in 12 Weeks Do I have an Awesome Transformation for you!! Jeremy a Father wanted to get in shape, not only to transform his outside but internally to be more healthy in 12 weeks he Did AMAZING Dropping 20 lbs, 6 1/2 ” off his belly and Over 12%bodyfat Amazing Work!!! Jeremy went from the Dad Bod to Fit. 12 weeks to Ripped I have always had some extra fat around the belly and after working out and eating healthy consistently for the past couple of years without seeing results I grew frustrated and finally decided to swallow my pride and ask for help. I knew I did not have time to meet a personnel trainer on a regular basis. I was basically looking for someone that had experience providing plans that got results. I was looking for someone that could provide for me exactly what I needed to do. After researching Hitch Fit, it seemed to fit the mold. Micah made it easy to understand the nutrition, cardio, and strength training plan, and if I had any questions he was quick to respond with the answer. When I started the program it was about changing the way I looked, but half way through the program it became so much more. It was about pushing myself past my comfort level and seeing what I was capable of doing physically and mentally. What I learned during my transformation. You need to be 100% committed and know why you are making this change. You will have moments when you will be tested and if you don’t believe in the reason you decided to sign up then you will have a hard time finishing. I would invest in a heart rate monitor. Your mind will tell you that you are burning more calories than you really are and the cardio machines in the gym are not accurate. Make sure you check in with Micah on your check in dates. Take pictures and send them in. Accountability was huge for me and its keeps you motivated when you see the results. Make sure you only tell people that you know that will support you on your journey. Some people will just not understand and bring you down. I want to thank Micah for providing the blueprint to change my body and holding me accountable for results. I especially want to thank my wife for not only standing by me but actually motivating me when I started to question myself. She not only gave up Mexican food but she also put up with me when I was tired, grouchy and sometimes unbearable to live with. I want to thank my boys for giving up some of their favorite restaurants as well because they didn’t offer a daddy approved menu, and for being a motivating factor for finishing what I started. Not only did I learn that I could push myself to do more than my mind and body thinks it can, but I learned how much my family will support me in anything and everything I do. Are You Ready To Lose Weight? Click Here to Get Started Today! 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.

Got Stress? Get Moving!

Feeling kind of stressed? You're not alone. Stress is an inevitable part of our modern existence. Whether you're the president of a Fortune 500 company, a Kindergarten teacher or a construction worker, you have stress to deal with. But you don't have to let it get the best of you. By battling stress in your day-to-day routine, you can stop pulling your hair out and get back to living a more relaxed life. How can you turn your stress-filled life on its head? With one of the best weapons against stress: exercise. Working Out Works: When stress is getting you down, you need something to kick you out of your funk. You need something that makes you feel good. Because every time you exercise, you increase your body's production of endorphins. In case you didn't get the memo, endorphins are responsible for those good moods you get in after a race or the euphoria you feel while chomping down on a piece of chocolate. However, before you grab a piece of chocolate and skip the gym, remember the end result of each and choose which one will help you battle stress in the long run. (Hint: It's not the chocolate.) Best Bets: Now that you know exercise reduces stress, you may be wondering which exercises will be most likely to keep you from banging your head against the wall. Ready to learn what exercise you should be performing as you wage war against stress? Here it is: whatever you enjoy doing. That's right - any and all exercise you perform helps you fend off the effects of stress. So whether you enjoy jogging, lifting weights, playing basketball, practicing ballet, swimming, yoga, rowing, or boxing, simply getting involved in your exercise of choice is sure to help reduce your stress. Through the Brick Wall: Working out every day and not getting the stress relief you so eagerly desire? Then it's time to do things a little different. If all you do is lift weights five days a week, you should add in tennis or racquetball a couple days a week. And if you're all cardio all the time, it may be time to get off the treadmill and grab a dumbbell or two. Still not working? Keep a diary of your progression. Write down how long and hard you exercise, the various weights you lift, and the steps you make toward whatever health goal you set for yourself. Take pictures along the way as well. Then look back over your journal on occasion. Seeing the progression when you feel you're not making progress may give you the confidence you need to put stress in its place and move on. My mission is to get each and every one of my clients the body that they desire and along with that a low stress lifestyle. Take the stress out of planning your own workouts by joining one of my high-energy, fat-blasting exercise programs. Go To www.fitnessgenerator.com/ussportsradio , Call ( 5715015306) or email ( ussportsradio@gmail.com ) today to get the body and stress level that you deserve. Athlete/Coach Resources... 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. Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

How to Make Exercise Automatic - Part 1 of 2

Exercise becomes automatic when there is a executable plan. A plan that considers short-term, long-term, and lifetime goals. -Nate

(Prevention,)  - Part 1.

Truth is, people who stay faithful to their exercise plans don't actually have willpower. They don't need it. What they have is a habit. A routine. Exercise for them is like brushing their teeth. They don't spend a single brain cell making decisions about it. They just get up and do it.

And they feel great about it.

"It's been said that if you could put the benefits of exercise in a pill, it would be the single most prescribed medication in the world," says Kerry Courneya, Ph.D., assistant professor at the University of Calgary, Alberta, and author of numerous studies on what makes people stick to an exercise routine. No small part of those benefits is the effect of exercise on weight loss. Studies show that when people have lost weight and acquired an exercise habit, they're more likely to stay trim than are people who try to keep the pounds off through dietary changes alone.

Turning an exercise routine -- and all its benefits -- into a permanent resident in your life is a matter of housecleaning your priorities, setting up a schedule and toning up your motivation (until you're hooked, that is). Here's the five step plan:

Step one: Make exercise a priority

Take a look at the agenda that's behind tomorrow's agenda. That is, take a look at the priorities that are driving your calendar. Put exercise on that priority list. High on that list. Next to working and bill paying and watching Dan Rather. "If exercise is my third priority and it's your fifteenth, you're not going to find the time to exercise, and I am," says Dr. Courneya.

Where people run into trouble is in making something like "getting fit" a priority but then not making the tasks required to get there a priority, too. "I often say if you want to get to the top of the stairs, you must negotiate the steps," says time-management consultant Virginia Bass, who teaches people to organize their lives through Day Timers, Inc. "If you continue to put a lower priority on the task or activities required to reach your goal (exercising in the evenings, for instance) than on the goal itself (improving health, for example), then you're not going to make it."

Step two: Find the time

Waiting for exercise to fit into your life "when I have the time" is like waiting to win the lottery when you haven't bought a ticket. You have to find the time. Try this: For about a week, write down where you've spent your time, as if minutes are checks that you're entering in your checkbook. This gives you a picture of how you're spending your time, says Virginia Bass.

Chances are, there are points that can be nipped and tucked to free a bit of time every day. Maybe you're on the telephone with a neighbor when you could both be walking around the neighborhood together. Maybe your CNN addiction could be sated from the seat of a stationary bike.

If reshuffling this time inventory still hasn't yielded a full 30 minutes for exercise, wipe your schedule clean, reach for your priority list and highlight those activities of highest importance (including exercise) on your daily calendar. Then let the rest of your life flow around those immovable time commitments.

Part 2 will run next week.

No time better than December 19th 2014 to make a plan for a lifetime of fitness success. Click here, and fill out the free fitness profile form to get your customized program

Does It Matter When I Exercise?

Its more so how your energy levels operate at certain times of the day as opposed to what the clock says. -Nate

(MSNBC) It's true that studies have suggested the body functions more efficiently at different times of the day. Some reports, for instance, have shown that the body's processes are slowest in the morning. Others have found that in the afternoon, strength and aerobic capacity are greatest, suggesting that it might be best to exercise at this time.

However, there are two basic principles to exercise that are even more important: If you're both consistent and patient with your training, you'll reap the benefits, says Joel Friel, author of: The Cyclist's Training Bible, and:The Triathlete's Training Bible.

Friel, an exercise science expert, points out that studies done in the past several years have shown that important aspects of a person's workout are not affected by time of day, such as how long you can go before exhaustion. Perceived effort remains the same throughout the day, too, meaning a workout doesn't feel harder in the evening than it would in the morning.

Other factors play a part as well. Pollution is heavier in the afternoon, which may affect your breathing. So running, cycling and other outdoor activities done in the early morning or after the evening rush hour may be better. The hot afternoon sun may also be a factor that makes early morning or evening exercise a better choice.

The bottom line, says Friel, is that it's most important to find what time of day works best for you and to commit to a fitness routine. So if exercising at night works best because you work full-time, stick with it.

Your 'Someday' Is NOW!

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.
Using the world's most powerful online training tool I can design and deliver a 12-week fitness programfully customized to your personal fitness goals, abilities, and schedule.
For more information about my background, fee structure and how to get started, go to: US Sports Online Strength and Conditioning and sign up for the FREE 7 day trial Contact Me: Nathan Lewis CSCS US Sports Online Strength and Conditioning
US Sports Online Strength and Conditioing

(Embarrassing) her pants fell off

Recently I did a little fat loss experiment with a few of my clients and something REALLY EMBARISSING happened to one of them. 

She was using both hands to carry a hot casserole dish to her car when she felt her jeans begin to slip off. 

Since both of her hands were holding the heavy casserole dish, all she could do was hope to make it to her car before her pants fell off. 

Whelp, she DIDN'T make it and had to waddle to her car the last five feet with her pants around her ankles before she could set the hot dish down and pull them back up. 

Luckily, no one saw. 

But it WASN'T HER FAULT. 

She was a "victim" of the rapid fat loss workout I recently developed. 

It's called the "16 Day Sexy Slim down." 

The way it works is you do 3-5 high intensity boot camp style workouts and follow some very LOOSE but EFFECTIVE eating guidelines for 16 days. 

You can expect to lose 8-12 LBS and up to two pants sizes. 

The 16 Day Sexy Slim Down starts next Monday Monday October 11, 2014 Program goes live online

Just click here and I'll get you all dialed in. 

Oh, and the best part is that Its free for the 16 day period! 

Workout on your time and schedule. At your favorite gym, fitness center, at home, or your favorite workout space. 

Fair warning though, you can expect to lose up to two pants sizes so don't get caught carrying a hot casserole dish - loose pants have been known to fall off :) 

Nathan Lewis (CSCS)

Ps. I only have about 20 spots so if you want "in" on the 16 Day Sexy Slim Down, be sure to click here to get started for no cost

The effects of stress on the body

Ground Zero

Headache

Depression

Pounding Heart

Heart Attack

In the Blood

Stomach Ache

Not in the Mood

Erectile Dysfunction

Immune System Response

Fight or Flight

Can’t Sleep

Rapid Breathing

High Blood Pressure

In the Liver

Heartburn

My Aching Back

Irregular Menstrual Cycle

Infertilit

http://www.healthline.com/health/stress/effects-on-body#sthash.mq38Li0E.dpuf