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Showing posts with label fat burning. Show all posts
Showing posts with label fat burning. Show all posts

Sunday, March 11, 2018

WEIGHT LOSS COFFEE - I've Lost 24 lbs.since End of September 2017 Whoop Whoop!



Lean Trim Diana Her!

Boy am I getting Lean and Trim!!! Yesterday I checked my weight and I was down 23 lbs. This morning I am DOWN ANOTHER POUND, 24 lbs. I LOVE MY PRODUCTS!!!

Remember, I started on 1 coffee a day back at the end of September. By October I was down 13 lbs. Then I was losing some inches but the scales didn't change, so that was still ok. I did the 12 in 24 and lost some inches, then went to 1 coffee in am and 1 cocoa in pm with our Keto Creamer. That's when I started seeing more pounds come off. I now changed it up again and I have 1 coffee with our creamer in the morning, I wait at least 1 hr before I eat, sometimes 2 hrs., and about 1 or 2pm I have another coffee with our creamer. And WOW, 24 lbs down. I'm still not really snacking and the coffee helps me control the choices I make so I am eating more healthy and no sugars, no apple fritters any more LOL! I feel great. I am always in a good mood and just feel great!

Let me help you lose weight and get healthy. Put in your info and I will contact you and help you choose product(s) best for you. Remember we have other products like the immune and max spray that help you get healthy. Again, we don't make any medical claims.

www.leatrimcoffee.info



Tuesday, March 6, 2018

WEIGHT LOSS COFFEE - More on Keto Creamer



Lean Trim Diana Here!

Good Morning! While all of you 8-5 people go off to the races, I get to work from home with our wonderful weight loss coffee and other beverages. I love not having to get up at 4am, drive 45 min. to get to my work job and be there by 6:30am. Funny how I still wake up once in a while at 4am, but I just fall back asleep. My Weight Loss Coffee and beverages are allowing me to help people with their health and the bonus part of it is I earn a residual income and bonuses too!  www.leantrimcoffee.biz

Here is Nancie's results story ( I've attached our Keto brochure:

UPDATE!! Pictures 2/15/18 and 4/17/17! 40# released (4+ just in last 3 Days) plus 45 inches GONE! Although hard to see in pics, my stomach is almost concave from using our Keto Creamer plus SlimRoast Brazilian/Cocoa Combo! I can’t even wear the sports bra any longer and the shorts slide down, kept having to adjust them to take pics! I’m HORRIBLE AT SELFIES, but my husband says I look Amazing in “real life”! I even went bikini shopping!!!!




Thursday, February 15, 2018

VALENTUS - Prevail Keto Creamer - Benefits



Lean Trim Diana Here!


Lean Trim Diana Here!
Update on my results with our Keto Creamer. Yippee, I lost 1 lb. in 2 days drinking our SlimRoast weight loss coffee and Keto Creamer. Happy Reading! www.leantrimcoffee.biz
Ketogenesis is a biological pathway that breaks fats down into form of energy
So, not to get too technical, our creamer is excellent brain fuel and helps you feel full.



Wednesday, February 14, 2018

VALENTUS - Happy Valentine's Day with Prevail SlimRoast Cocoa



Lean Trim Diana Here!

HAPPY VALENTINE'S DAY! ➷➷➷ 

Today is a day to relax with your loved ones. Just ordered 2 movies for later this afternoon. I like to relax having our weight loss Prevail Cocoa! I am going to try it with our Prevail Keto Creamer for the first time. Tune in tomorrow for results!  So far results on 1 coffee and Keto Creamer in the morning is curbing my appetite. 1 coffee and Keto Creamer around 3pm and I was not hungry at all for the rest of the day, but I had a couple slices of mandarin for supper. You should eat something 3 times a day.   Talk to you tomorrow. Have a wonderful FUN day!

www.leantrimcoffee.biz



Tuesday, February 13, 2018

VALENTUS - Keto Creamer is HERE!



Lean Trim Diana Here!

I wanted to share with you my Keto Creamer order was delivered yesterday. I purposely didn't drink my morning weight loss coffee so I could feel results of the creamer. So 1 coffee and 1 scoop of Keto creamer 1 hr before my lunch. Around 11:30am, after my hubby and I went grocery shopping, I was hungry and started making our lunch. But after making our lunch (12:30pm), my hunger was curbed. I really didn't have to eat anymore, but I did eat a fresh salad with minimal tuna salad on top! For dinner 1 cup of tuna salad, 1/2 Gala apple and that was it! Yippee! Yes the Keto Creamer curbed my appetite and snacking. I love the Keto Creamer. I am excited to learn the results of my customers that ordered the creamer. More in the next few days on results:) When you go to my link, remember that the cocoa and Keto Creamer are new and are not on our websites yet. Put in your information and I will contact you for additional info and to answer your questions www.leantrimcoffee.info




Thursday, February 8, 2018

VALENTUS - New Prevail Keto Creamer Shipping Today! YIPPEE!!!



Lean Trim Diana Here!

Today is going to be a FANTASTIC day! 3 Reasons!

1. Our New Prevail Keto Creamer is getting ready to ship to everyone that ordered it.
2. I have a booth today at a Business Expo in Northern California and will be attracting and meeting lots and lots of amazing people interested in joining me in my Valentus business!
3. I am grateful for where I am at today in Life and Business and will be helping others prosper.

So, Keto Creamer! 

I am ready to try this "Certified Kosher" creamer in my already awesome SlimRoast weight loss coffee. The results people are having with this creamer is to big for words.
2 - 3 lbs weight loss in ~ 4 days! I will be in hog heaven!  

Questions?Contact me by going to www.leantrimcoffee.biz  take the tour, put in your information and I will contact you:)

Prevail Keto Creamer:


Suppress your appetite. Because the body will have existing ketones to use for energy vs eating a big carbohydrate meal because you are feeling hungry

Makes you feel FULL. Body is satisfied ad not craving.

Stops your food cravings so you won’t EAT as much

Helps with Blood Glucose levels because you will have Fatty acids available for the body to use as energy vs. being fed carbohydrates that turn into sugar in order to produce energy

Increases insulin sensitivity. The less your pancreas and liver have to communicate to produce energy, the more sensitive and better working your blood sugar levels will be

Improves blood sugar levels as you will be satisfied with healthy fats!

Improves HDL/LDL levels your cholesterol levels

Improves serotonin, mood and provides the brain with healthy brain energy sources.

It will ENHANCE every single drink product we have including the Energy and Trim drink. You can add the creamer to the coffees, Cocoa, both Trim and Energy drinks. IMO, this creamer actually enhances the taste of the Brazilian and the appetite suppressant factors in the Brazilian and Italian coffee. The creamer makes other Valentus drinks BETTER from both a taste and HEALTH perspectives.





Tuesday, January 30, 2018

VALENTUS Weight Loss Coffee and Prevail Max Spray Results...



Morning!  Lean Trim Diana Here!

Today I am going to share Harley's 2 stories on our weight loss SlimRoast coffee and our Max spray. I love reading all the stories of people getting healthy not only on our weight loss coffee/cocoa/Trim, but on our other 4 products: Prevail Max Spray, Prevail Immune, Prevail K-9 Spray and Prevail Breakthrough and now Prevail Keto Creamer. you see Valentus means Prevail, so all of our 8 products start with the name Prevail, Prevail SlimRoast, etc. 

The Valentus journey for Harley has been amazing and of course Harley has become a distributor to help other people get healthy. Harley sees the value in our products, what our products can do for people and wants to help others get healthy. Of course, we Don't claim any medical claims, we only tell stories. Please give me your feedback by commenting and go to www.leantrimcoffee.biz for more information on our products:)  More than truly amazing!

HARLEY:
So Amazing, we are truly Changing Lives One Cup At A Time! Harley was on our Tuesday call telling his results:
Harley - On the 12 in 24 Program - the first 30 lbs. in 3 months, then 18 more lbs. within the year. Hit a couple plateaus. Then lost 12 more. Total time just over a year and a half. Never gaining any back.


Harley November 28, 2017:
Our "Prevail Max" spray. Another one of our products that are helping people. It oxygenates your cells. Here is Harley's pictures & story being on the spray for 10 days now. He is calling it "The Max Effect".  Harley had to have open heart surgery and these are his pictures. The picture below are cells under a microscope before the spray and then after spraying under the tongue. What a difference! 
Harley - "10 days After Open Heart on the (left). 10 days later after using the Max Spray. (Right ). It just gets better every day" !!






Monday, January 29, 2018

VALENTUS Keto Creamer - Need to Shout Out One More Time




Lean Trim Diana Here!

I don't want to sound like a broken record, but I have to post about the benefits of our Keto Creamer again. It does so much! Technical speaking, the Keto Creamer will put “ketones” in your body produced as a result of the fatty acids in the creamer.  www.leantrimcoffee.biz 

The Creamer encourages you to feel full. You will not have cravings and you will provide your body with energy needed without having to continually increase blood sugar by eating high carbohydrate meals. Results will be weight loss and inch loss due to eating less.


Our new Prevail Keto Creamer’s biggest PLUSES!

Suppress your appetite. Because the body will have existing ketones to use for energy vs eating a big carbohydrate meal because you are feeling hungry

Makes you feel FULL. Body is satisfied ad not craving.

Stops your food cravings so you won’t EAT as much

Helps with Blood Glucose levels because you will have Fatty acids available for the body to use as energy vs. being fed carbohydrates that turn into sugar in order to produce energy

Increases insulin sensitivity. The less your pancreas and liver have to communicate to produce energy, the more sensitive and better working your blood sugar levels will be

Improves blood sugar levels as you will be satisfied with healthy fats!

Improves HDL/LDL levels your cholesterol levels

Improves serotonin, mood and provides the brain with healthy brain energy sources.

It will ENHANCE every single drink product we have including the Energy and Trim drink. You can add the creamer to the coffees, Cocoa, both Trim and Energy drinks. IMO, this creamer actually enhances the taste of the Brazilian and the appetite suppressant factors in the Brazilian and Italian coffees.The creamer makes other Valentus drinks BETTER from both a taste and HEALTH perspective.

Plus, if you want to help your body become more fat-adapted and burn more existing fat, you can begin a Ketogenic diet. (google the diet)


Sunday, January 28, 2018

VALENTUS Prevail Keto Creamer - Feel Good, Lose Weight!


Lean Trim Diana Here!

Happy Sunday to You!

I do want to talk more about our New Prevail Keto Creamer! Our weight loss coffee/cocoa and other healthy beverages are fantastic, but our new Keto Creamer will be a game changer in our business and attract even more people that want to lose weight and get healthy.

You can add our Prevail Keto Creamer to our weight loss coffee/cocoa and our other beverages, hot or cold!!!!  The Keto Creamer puts you in a state of ketogenesis to burn more fat. We heard results yesterday from Blue Diamonds losing 2 to 4 lbs in just 3 days, loving the taste and feel fantastic after drinking our drinks with the creamer. They are saying the creamer puts them in such a great mood they kind of feel euphoric! Our Keto Creamer has 55-HTC (see the link below) that is a mood enhancer and sleep and may more benefits. The Keto Creamer is going to skyrocket this business. Here is my site www.leantrimcoffee.biz   The creamer & our new weight loss cocoa are not there yet, but I have ingredients and labeling for them. Sorry the picture is blurry. I will post a new one when I can.

I am so excited and cannot wait to get my order so I can try the Keto Creamer and help you get healthy

Benefits of 5-HTP


Saturday, January 27, 2018

EXTRA, EXTRA, READ ALL ABOUT IT! VALENTUS Announced Prevail Keto Creamer to Turbo Charge your Weight Loss!



Lean Trim Diana Here!

I am so super-charged to announce Valentus' new weight loss Prevail Keto Creamer to turbo-charge your weight loss!

Our team says it tastes like vanilla! For you creamer lovers and even if you don't like creamer, you will like this. This product is a Game Changer! Our Prevail Keto Creamer puts you in a state of Ketogenesis! Yes, Ketogenesis - burning your fat.  Results were heard on our Company call today of people saying it tastes great, better happier mood after drinking coffee and other beverages with our Prevail Keto Creamer added and reports of 2 - 4 lbs lost in 3 days! I am soooooo excited, I cannot wait to try. Click on the link below, there is a 4 min. video, but then put in your information and take the tour. That will send me an email and I can contact you today. There is only a limited supply for me to order right now, so first come, first served. Be advised this is our new product so you will not see it on the site just yet.

Click Here


Friday, January 26, 2018

VALENTUS WEIGHT LOSS COFFEE - MORE of What's in it and Why it Works!



Lean Trim Diana Here:)

Hope everyone is having a great Friday!  I want to continue where I left off yesterday. Below are more ingredients in our SlimRoast weight loss coffee.  Make sure you read each ingredient and what that ingredient does for you when you drink our coffee.  More tomorrow:)


Garcinia Cambogia
An incredibly efficient fat burning ingredient, Garcinia Cambogia has received much media attention for it’s effect on weight loss and food consumption control. This pure ingredient is 100% natural; it is sometimes referred to as Tamarind, and it grows primarily in the lush green mountains of India, southeast Asia as well as in Central Africa. Its primary ingredient is the dietary super supplement known as HCA, which is proven in scientific studies to stop hunger in its tracks. The tamarind fruit has traditionally been used in soups as appetizers before meals, because of the smaller portion sizes due to limited amount of food. It’s appetite suppression qualities helped make villagers feel more full (satiety) and the fruit would increase the workers’ fat burning skills (thermogenesis) providing an increase in energy and productivity.

Phenylethylamine HCL

Also known as PEA, Beta-Phenylethylamine or 2-Phenylethylamine, is a supplement used for different purposes, among them cognitive enhancement, mood improvement, weight loss, and as a concentration aid.

It naturally occurs within the nervous systems of humans and other mammals, where it is thought to act as a type of neuromodulator. Within the human brain it causes the release of norepinephrine and dopamine, two very powerful brain chemicals involved in attention and alertness.

PEA is contained in chocolate and has been affectionately referred to as the ‘love drug,’ since it is released by our brains when we have feelings of romantic love. This is also what helps us to feel more alert and have a greater sense of well-being and contentment.



Friday, November 25, 2016

Study Gives Overweight Adults Hope For Health

Nate Training Jay2.jpgOverweight is and never has been a health problem. Over-Fat is where your health is at risk. Teach your body to burn fat, build muscle and boot its metabolic rate today.
Our Black Friday/Small Business Saturday/Cyber Monday Sale continues today. Get 50% off all Annual online strength and conditioning/fitness programs. Fill out the fitness profile form to get started. www.fitnessgenerator.com/ussportsradio
-Nate

Study Gives Overweight Adults Hope For Health
For years, being overweight was among the worst health stigmas and with good reason. To be obese medically classified as being at least 20 percent above your ideal body weight was associated with a lack of self-discipline, as well as an increased risk of heart disease, stroke, diabetes and some types of cancer. It was considered common knowledge that extra poundage plain and simple would always lead to an early grave.

But does it?

While being overweight is certainly a health risk, a recent study suggests that the odds of dying of cardiovascular disease may be linked more closely to fitness than to fatness. In the March 1999 issue of The American Journal of Clinical Nutrition, researchers report that overweight men who were physically fit (as measured by performance on a treadmill) were less likely to die of all causes, including heart disease, than men who were lean but unfit.

Overall, it's better to be lean than to be fat, because fatness is still an independent risk factor for cardiac disease as well as many other diseases, says Kerry J. Stewart, Ed.D., an associate professor of medicine at Johns Hopkins and director of cardiac rehabilitation and prevention at its Bayview Medical Center. But among those who are fat, the handful who are fit seem to have a good degree of protection from death from various causes.

Specifically, the study followed nearly 22,000 men aged 30 to 83 years for an average of eight years. They were broadly categorized by cardiovascular fitness level (fit or unfit) and body weight (lean, normal or obese). Regardless of their body weight, those who were fit had lower death rates. In fact, unfit lean men had more than twice the risk of dying of all causes than obese men who were physically fit.

The results of this study are encouraging for those who exercise regularly and achieve fitness, but are still overweight. Although body weight is determined mainly by how much you eat and exercise, genetics can play a part. Some people will never be thin, even if they exercise daily. Nevertheless, these people will still be better off in terms of better health, a better quality of life and a lowered risk of death.




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Tuesday, September 27, 2016

Your Fast-Track to a Flat Tummy & Tight Abs

Diego-and-Nate-Senior-Night-2015.jpgThe New Year is only a few weeks away, and if you've decided to make this coming year for losing the weight and tightening your abs, you're in luck.

Getting a flat midsection really boils down to two things: 1) Getting rid of the fatty layer that is covering your abdominal muscles; and 2) Tightening and toning your abdominal muscles.

The following 7 Tight Abs Tips are your Fast-Track ticket to getting a flat, attractive midsection this year.

Tight Abs Tip #1: Perform challenging strength training abdominal exercises at least three times each week. Your abs are like any other muscle in your body—they need to be consistently challenged in order to become stronger and tighter.

Tight Abs Tip #2:
 Stop eating junk. Processed foods, refined sugar and high fructose corn syrup do NOT belong in your diet if, especially if you want tight abs. Cutting these items from your diet will allow your body to maintain stable blood sugar levels, alleviating your body's need to store excess sugar away in fat cells.

The fat stores created by excess sugar intake most often accumulate around your waist, covering up your abdominal muscles. Cut these items from your diet and replace them with real whole foods such as lean meats, vegetables, whole grains, nuts and fruits.

Tight Abs Tip #3: 
Stop doing long and slow cardio workouts. Instead, use HIIT (High Intensity Interval Training) for your cardio workouts. HIIT training uses intense bursts of cardio peppered throughout your workout. This is a sure-fire way to rev up your metabolism and to get your fat stores to shrink.

Tight Abs Tip #4: Use resistance with your abdominal exercises. Crunches are great, but your body quickly becomes accustomed to the motion, rendering it less effective. Hold a medicine ball or dumbbell at your chest as you perform your crunches—this will force your abs to work harder, and will achieve better results.

Tight Abs Tip #5: Don't be fooled. The market is flooded with 'lose weight' products and products that claim to flatten your stomach. Never waste your time or money on:
  1. So-called packaged health food that comes with weight loss claims. If it's processed in a package with a bunch of chemical additives then it will not help you achieve flat abs.
  2. Abdominal exercise gimmicks as sold on late night infomercials – all you really need is your own body weight, an exercise ball and dumbbells or a medicine ball.
  3. So-called weight loss supplements. The magic pill for flat abs doesn't exist, so you'd be wasting your health and money on a bogus product.
Tight Abs Tip #6: Target your lower abs. It's easy to neglect the lower abs, but they are an important part of the equation. Incorporate the V-Up into your exercise routine:

Starting Position: Sit on the edge of an exercise bench; lean back to a 45 degree angle. Extend your legs out until they are level with the floor.

Movement: 
Exhale and bring your knees and upper body close together, while contracting your abdominals. Inhale as you slowly release your legs, returning them to the starting position.

Tight Abs Tips #7: Challenge your core often. Don't limit your abdominal exercise to the gym, incorporate core strengthening during daily life and throughout each workout. A strong core is the foundation for flat, tight abs.

There you have it! Seven tips that, when diligently applied, will help you shed the fat and tighten your abs.

But, keep in mind that your results will be seriously hindered if you do the same exercise routine over and over. Your abs need a progressive challenge in order to transform. This means new exercises, different resistance and increased challenge.

Call or email today to get started on a program that will challenge you, motivate you and transform your body.

Availability is limited -- act now and achieve a slimmer you once and for all this year.

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Saturday, April 9, 2016

This 60 Year Old Grandmother Dropped 20 lbs and Inspires Her Students

Nate-@-Gilman.jpg
When I see stories like this Athletes and Warriors, it convicts me to step it up a notch! Our trainers Micah, Diana, and out partner team at HitchFit, have proven time and time again that we do not have the right to know any limits in our lives. We are only limited or set free by our attitudes.
When it comes to your fitness program, that truth has set many free! Read on and learn how you to are not limited in this or any area.
Have a great Sunday and I am looking forward to your transformation story!
-Nate
Nancy-smiling-681x1024-681x1024.jpg
I LOVE today’s transformation story!! When women who are over 60 come to us, wondering if it’s too late for them to get in great shape, to be strong and fit, and to look and feel great, we always say NO! It’s never to late to make positive, healthy lifestyle changes! Nancy is an excellent case and point! She found Hitch Fit after turning 60, she was unsure if this was doable for her, but she decided to give it a shot. And holy wow, what a transformation!! Nancy lost over 20 pounds and 10% body fat in 12 weeks. She increased her strength and her energy levels. I am beyond proud of her! What an inspiration for all the gals in their 60’s! Nancy did the Hitch Fit Online Personal Training plan “Lose Weight Feel Great“. She lives in the Kansas City area, so she supplemented her online plan with one on one personal training with Hitch Fit Transformer Deron Gamble at the Overland Park Hitch Fit Gym location. Awesome job Nancy!

Nancy’s Stats: 

Starting weight: 147

Ending weight: 126

Starting body fat: 27%

Ending body fat: 17%


Are You Ready To Lose Weight? Click Here to Get Started Today!

Athlete/Coach Resources...
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Tuesday, March 29, 2016

Her Trainer Betrayed Her Trust!


Michelle-Transformation-001-2.jpgNate-and-Michelle-Miller-Transformation-1997.jpg

This young lady although she may not be aware of it, helped change the way I go about in-person and online training for good!

It was 1997 and I met Michelle in the big box gym where I had been training for a couple of years at the time. To give you the "readers digest" version of the story, she was training with one of the gym's other trainers and essentially had a bad experience with him. The kind of things she described this trainer doing and saying was deplorable at best!

Well I had the privilege to train her for 3 months even entering her in a National shape up contest where she finished in the top 10 among thousands of entrants. She helped me see first hand how a solid plan with hard work can transform your body quickly and set habits in place that will keep her and you healthy and strong for the rest of your life. And probably making that life a long one!

That struck a nerve with me. It was at that point that I realized that you as one of our valued in-person or online clients put a lot of trust in your Coach (moi) to guide you on the right path to physical excellence and maximum sports performance. To abuse that relationship is a sin that makes me nauseous to think of!

That is why I stop at nothing to get you the best custom designed programs of strength, conditioning, flexibility, nutrition, and any lifestyle planning that I can help you with.

No, US Sports Online Strength and Conditioning is far from perfect there are improvements in the works constantly, but you will not find a more user-friendly client-centric program anywhere on the web. I look forward to helping all. Whether you just just joined or have been working with us since our inception online since 1999. We are just getting started to help you be your best in life, on and off the fields of play and more. Thank you for the opportunity to help you! Click here to get started on your transformation today!
-Nate
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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.

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Thursday, March 17, 2016

What's In A Fitness Program?

You asked and I will deliver!
I was asked for a detailed description of one of our online programs and while I was happy to do so, I got to thinking:
"hmmm maybe a lot of folks would want to know more detail about our programs before signing up".

So to help you make an informed training decision I will spend the next couple of weeks giving you a complete descriptions of the types of online fitness programs that we offer at US Sports Online Strength and Conditioning:
-Nate


General Fitness Workouts

General Fitness Programs are designed for overall health and the achievement of a leaner, stronger body. Choose between the standard General Fitness Programs or the Dumbbell Oriented General Fitness Programs. The Balanced Dumbbell GF EXPRESS Programs offer a shorter workout for those busier times when you simply can't spend as much time in the gym. They are also great for those who physically respond better to a program with less overall volume.

Throughout the length of the General Fitness 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 workout.

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

Fine tune the program to include all the exercises that feel best! To maximize the reduction of body fat it is recommended that some cardiovascular exercise be worked into the weekly training schedule. Have fun and get healthy!

Select a Program (sign up for either the monthly or yearly [annual] online programs to get your ful desired program)

2-6 Day

2-6 Day GF Express with same day CardioView a Sample Workout of this Program (Below)

2-6 Day Express!2-6 Day Dumbbell Oriented2 Day Dumbbell General Fitness EXPRESS!
2-6 Day Dumbbell Oriented
2 Day Dumbbell General Fitness EXPRESS!



Week 1 - Day 2 (Thursday) of Donald Cornelius's ProgramWeek Difficulty: Medium
 View Printer Friendly Version (Available In Fully Registered Version)

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
Warmup and Stretch
8 minutes
2 Video
Bench Press
18 reps @ 200 lbs,15 reps @ 220 lbs
3 Video
Dumbbell Incline Bench Press (30 Degree)
15 reps @ 70 lbs,15 reps @ 65 lbs
4 Video
Machine Leg Extensions
15 reps @ 80 lbs,10 reps @ 70 lbs
5 Video
Machine Leg Curl
15 reps @ 65 lbs,10 reps @ 60 lbs
6 Video
Back Extension
17 reps,17 reps
7 Video
Cable Close Grip Row (Low Pulley)
15 reps @ 145 lbs,15 reps @ 130 lbs
8 Video
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15 reps @ 125 lbs,10 reps @ 110 lbs
9 Video
Dumbbell Lateral Raise
15 reps @ 24 lbs,10 reps @ 22 lbs

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Tuesday, November 4, 2014

Where's The Fat?



I often find that stating the obvious, makes it more obvious. My main job is to help at least one of you today to make the decision to live better. Then to give you the comprehensive plan to do so. Email reply me here or fill out the free fitness profile form at US Sports Strength and Conditioning if you are serious about changing you life today. 
- By EDMUND R. BURKE, PH.D.
Exercise Combined With Diet Cuts Bodyfat, But From Where? Do you lose more weight by cutting calories than you do by exercising more? Recent evidence slightly tips the scales toward exercising. A study in December's Medicine & Science in Sports & Exercise followed 26 formerly-sedentary women for 13 weeks. One group of women cycled for a half-hour once or twice a week while cutting 200 calories a day from their diet. Another cycled three to four times a week while eating the same as usual. And a third made no changes. Not surprisingly, the third group lost no fat. But both exercise groups lost similar amounts of visceral fat--deep, hard fat that shapes the typical beer belly. Visceral fat has been associated with heart disease and diabetes. The three-or-four-times-a-week exercise group, however, lost more subcutaneous fat--the kind that lays just beneath the skin, primarily in your arms and legs. Though not harmful, subcutaneous fat makes you look flabby.


WHAT'S YOUR BODY SHAPE? Waist-to-Hip Ratio Tells Where The Fat's At You're not as slim as you'd like to be. But you've never really thought of yourself as being overweight either. So when you read about the benefits of maintaining a "healthy weight," you wonder where you fit in--is your weight OK, or is it putting your health at risk? A simple do-it-yourself evaluation reported in the Mayo Clinic Health Letter can give you an idea of what shape your shape is in, and if you might benefit from shedding a few pounds. The waist-to-hip ratio indicates where most of your fat is located. People who carry most of their weight around their waists are often referred to as "apples." Those who carry most of their weight below their waist--around the hips and thighs--are often referred to as "pears." Generally, it's better to have a pear shape than an apple shape. That's because fat around the waist is associated with an increased risk for diabetes, cardiovascular disease and certain types of cancer. Fat around your hips and thighs is considered less of a health risk.
To find out what shape you are, measure your hips at their widest point and your waist at its narrowest (usually at the navel, but this may vary). Divide your waist measurement by your hip measurement. A ratio greater than .80 for a woman and greater than 1.0 for a man indicates an apple shape.
TURN OFF THAT TV! Get Your Kids Up Off The Couch, Excessive TV Watching Is Making Them Fat Knowing that the overweight children of today are likely to become the overweight adults of tomorrow mandates that you pay careful attention to your child's diet, exercise and lifestyle habits. A study reported in a recent issue of The Journal of the American Medical Association reports on dated collected from the Third National Health and Nutrition Examination Survey, which measured the amount of physical activity and television watching among 4,000 children in U.S. households and the relationship to their Body Mass Index (BMI) and percent bodyfat. Overall, approximately 20% of the children reported fewer than three exercise sessions per week (which was even higher among girls); whereas 26% of the children watched more than four hours of television per day. Yes, per day! Not surprisingly, the increased television watching was associated with increased BMI and total bodyfat levels. The authors concluded that increased television watching was associated with the increasing prevalence of overweight children inthe U.S., and that children were increasingly participating in sedentary-leisure activities, such as playing video games, watching television and using computers, and that this trend was more than coincidental. As parents you need to encourage your children to participate in regular exercise, particularly activities that they can engage in for the rest of their lives. Good examples are running, cycling, weight training, soccer, bodybuilding, basketball, swimming and skiing. If we do not stop this trend, the health care crisis will continue to grow to bigger and bigger proportions in this country.

US Sports Strength and Conditioning Case Studies:

"I am greatly appreciative to have relied on the expertise and experience of Nate Lewis and his online training US Sports Online Strength and Conditioning System services for our football program here at Annapolis Area Christian School. Since we started to utilize his services, we have seen immediate results; including a recent Championship Season and a 10-0 record! We have been fortunate to win two championships back to back and currently have the longest win-streak in Anne Arundel County* (MD USAHS Football). The workout that our guys endure are very challenging and productive. We have become a more explosive and confident team since utilizing this new training regimen. The beauty of our workout is that we can cater it to all of our athletes, whether they are freshmen or seniors. We appreciate and are thankful for the US Sports Online Strength and Conditioning System!" Kenny Lucas Head Football Coach Annapolis Area Christian School

*AACS won its third straight MIAA Football Championship in 2011