21 Universal Rewards of Exercise

Before we get to today's article, on this day when we here in the United States and some around the Word remember reflect and miraculously gain strength from the tragic events of September 11, 2001; I am reminded of how so many people of all ages and walks of life joined gyms fitness centers, and dojos alike to be become bigger, stronger, faster, and better versions of themselves. They came literally in droves after the terror attacks. Why? Some experts stated that it was a need to gain power and feel a sense of power instead of helplessness. I believe it is something programmed into each of us by a much higher intelligence. When under stress and strain and even fear, we rush to become what we are meant to be. Strong, healthy, and able. I encourage you today, if you haven't already to strive to be the strongest, fastest, and healthiest version of you that you can be. That ticks off terror to no end. -Nate The number one reason that most people are out-of-shape is that they don't exercise enough. I've often wished that I could give each and every one of you a personalized pep talk to get you up off the couch and into the gym, day after day. So here's my pep talk in bullet form - 21 rewards that you will gain from regular exercise. Do yourself a favor and print this list and post it where you'll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar. You'll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you'll be trading your clothes in for smaller sizes. You'll be less stressed: You have enough stress in your life - it's time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed. You'll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise. You'll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you'll be pleasantly surprised when difficult tasks begin to seem easy. You'll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect. You'll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts. You'll be more confident: Who doesn't wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets. You'll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited. You'll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run. You'll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program. You'll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise. You'll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done. You'll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease. You'll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You've probably heard of ‘runner's high', this can be achieved by any great workout. You'll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease. You'll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends. You'll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control. You'll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back! You'll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you'll see shape and tone in all the right places. What are you waiting for? Lace up your shoes and get moving! 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 Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

The Freedom of (Self-Imposed) Chains

Most of us are under the misconception that fit people work hard and spend most of their lives deprived in order to achieve their amazing bodies. Nothing could be farther from the truth. I'll let you in on a little secret...It's not hard to get and stay fit. It's not about hard work and deprivation. It's all about boundaries. Let me explain... When you were a child your parents set boundaries around you. They were the authority on what was or wasn't acceptable behavior. You had to complete your chores before dinner. You had to finish your homework before going out to play. You had to eat all your vegetables before dessert. If you failed to comply with these boundaries then you knew that there would be consequences. As an adult you, and only you, are the authority on what is or isn't acceptable behavior. You are in the position to set boundaries around yourself. These boundaries serve as a framework of order around you - a rock of support in an otherwise chaotic world. With self-imposed boundaries you can assure your success in anything...specifically with weight loss. Your fitness boundaries have to be self-imposed—no one is going to do it for you. Don't look at this as a bad thing! Self-imposed boundaries are self-empowering. Let's face it, you've been living life without fitness boundaries. You eat whatever you want, whenever you want it. You use any excuse to avoid exercise. You indulge whenever it feels good. Your Fitness Boundaries It's time to introduce boundaries back into your life. These boundaries are the key to unleashing your ideal fit and healthy body. 1. Fitness Boundary One: What you eat If you were to be perfectly honest with me, you could list off the foods that are unhealthy and fattening. So why are you still eating them? You know that refined, fried, processed and sugary foods are not good for you. Place boundaries around what you will allow yourself to eat. Acceptable food items include whole foods, vegetables, fruits, whole grains, and lean meats. 2. Fitness Boundary Two: How you exercise I know that you're not an Olympic athlete, but that doesn't mean that you can simply pass on exercise. By now you are well aware of the host of benefits that exercise provides. With regular exercise you'll look great, feel amazing and have more energy than ever. Place boundaries around how often you must exercise. Choose exercise that is challenging and fun - don't be afraid to try new activities that improve your strength and endurance. 3. Fitness Boundary Three: When you indulge Let's face it, we live in a world where indulging has become the norm, rather than the exception. When you live life without fitness boundaries, everyday is an opportunity to indulge. These indulgences all add up quickly, causing your clothes to become tight and your energy levels to drop. Place boundaries around when you can indulge. You'll find that by limiting your indulgences you'll end up enjoying them even more. Putting It In Action Sit down and take a long, hard look at your lifestyle. Are you eating as healthy as you could be? Are you exercising 3-5 times each week? Are you indulging too often? Answer the following questions: What 3 food items can I eliminate from my daily diet? (These should be nutritionally void items like high-calories beverages, fast food, packaged snacks, high-fat food, candy or desserts.) When can I schedule exercise into my week? (Pick 3-5 days, and select a specific timeframe. Example: I'm going to exercise on Monday, Wednesday and Fridays from 5am-6am.) When will I allow myself to indulge? (Don't go overboard here, especially if you need to lose weight. Enjoy a treat a couple times each month, and do so guilt-free knowing that you've maintained healthy food boundaries the rest of the time. Remember that self-imposed boundaries are self-empowering. Fitness boundaries put your fitness results on autopilot. If you know what constitutes an acceptable meal, then choosing what to eat just got a whole lot easier. If you're committed to exercising 3 times a week, soon it becomes second nature. Need help setting up your fitness boundaries? I am here to help - call or email me now! 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 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.

Amazing Flab to Abs Body Transformation

This might be Hitchfit's most impressive male transformation that I have seen out of our friends there in a while! Great work guys and of course the subject of today's transformation. Lol!
Nate

I’ve been battling with weight issues most of my life. I would find the courage to hit the gym, eat right, train hard, but I would either lose focus or I would hit a plateau and gain the weight back. I suffered from low self esteem and began to developed health concerns because of the weight gain. In 2013 I hit my all time highest weight of 278lbs. I then decided to just put up or shut up and hit the gym no turning back. The thing that worked best for me was I would look at YouTube videos of the pros in the gym and I came across the WBFF organization. I seen the Muscle Model category and began to be intrigued by it. So I started to hit the gym to lose the weight hoping to one day step on stage. In the process (which was a slow process) I learned about AJ Ellison being the Muscle Model Champ so I decided to pick his mind on what it took for him to get where he is today. He immediately recommended Hitch Fit and gave me Micah’s email info and website www.hitchfit.com.





I went to the site and seen the comp prep diet and seen that the criteria was to be at 16% or less bodybfat. I was around 24% so I told myself if I wanted this, this was my first test. Get down to at most 16% and then email Micah and see what he can do for me. So I did. It was a rough time and wasn’t planned right but I dropped the weight. I was eating a low amount of calories and was doing large amounts of cardio. When I spoke to Micah I told him what I did to drop and the first thing he responded with was YOU NEED TO EAT. So he created a diet and workout routine for me. When I started with Micah I weighed 230lbs and was at 16% body fat. After 12 weeks of training I stepped on stage for my first WBFF show weighing in around 185lbs and coming in around 4% body fat. I never looked, or felt better in my LIFE. Self esteem was through the roof. I felt like I could conquer anything set before me. Micah was with me the whole time either speaking through weekly updates or to answer my questions or concerns I had along the way. He never left me in the dark on anything. When I got to Kansas City he and his staff welcomed me as if I was apart of the family. It made stepping on stage a lot easier. I was able to relax and have fun. The hard part was over. I conquered my biggest life task, so stepping on stage was the icing on the cake. I totally recommend Hitch Fit whether its for contest prep, or to have a personal trainer for other fitness goals. Definitely a great expierence.

Taureans Program of Choice-Competition Prep

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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 Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements

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

The Missing Link for Motivation

If you've ever wished that you were more motivated to experience life at your full potential then this is for you. Most of us set goals and work hard only to find our motivation fizzle out after a couple of weeks. But there are little tricks that will help you harness the power of your mind and propel you toward achieving your goal. The Two Motivators When you boil it down, you're motivated by two simple things: To avoid pain (fear of failure) To gain pleasure (promise of reward) You are naturally geared toward one of these motivators. To figure out which, think of the last time you accomplished a task and then ask yourself the following: While doing the task were you thinking about what would happen if you failed to finish, or were you thinking about what you would gain when you finished? Take note as to which motivator works for you - fear of failure, or promise of reward. Set Your Goal: The first step towards unstoppable motivation is to determine your goal. You know you're unhappy with your body, but what exactly do you want to change? Why is it important to you? Perhaps you can relate to one of the following goals: You need to lose weight for your health. Your doctor scared you straight or maybe you've had a recent health problem that landed you in the hospital. Your goal is to move away from the pain of sickness. You want to look and feel incredible. You've always wanted to feel vibrant and attractive. The idea of having more energy really excites you. Your goal is to move toward the pleasure and reward of a fit body. You're worried about your kids. They don't eat enough vegetables, they drink more soda pop than water and they play video games constantly. You have decided to model a healthier lifestyle and to encourage your kids to participate. Your goal is to move away from the risks of a sedentary lifestyle and to propel your kids toward a healthy future. Train Your Mind for Weight Loss: With your clear and important goal in mind, let's take a few minutes to train your mind to achieve it. You know that weight loss comes as a result of eating right and regular challenging exercise, so let's use your mind to conquer both.  Eating Right: Use this exercise to distance yourself from the self-sabotaging foods you really wish you didn't eat, and to naturally begin selecting healthy foods. Take a moment to review your current eating habits. Identify the foods that you should stop eating (hint: sweets, anything fried, refined carbohydrates, sugary drinks). Identify the worst food that you eat regularly but know you shouldn't. Now imagine the healthy foods that you should eat (hint: vegetables, fruits, whole grains, lean protein). Identify the healthiest food that you know you should eat regularly. Now with the image of these two foods in mind, find a quiet place and do the following exercise (seriously this stuff works): Draw up the image of your unhealthy food item. This image will likely be quite vivid, with smell, taste and bright color. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote. Draw up the image of your healthy food item. This image will likely be fuzzy and faded. In your mind, bring this picture to life with smell, taste, sound and bright color. Regular Exercise: This technique can be applied in a way that encourages you to crave exercise rather than avoid it. Take a moment to imagine how you feel after a great workout (notice the emphasis on the word after). Remember the physical satisfaction as well as the sweet feeling of accomplishment. Now bring to your mind the aspects of exercise that you dislike. What is your biggest reason for avoiding exercise? Are you too tired? Do you not have enough time? Is physical exertion too much of a hassle? Pinpoint your greatest complaint about exercise. Now with the image of these two aspects of exercise in mind, find a quiet place and do the following exercise: Draw up the image of your exercise complaint. The image is likely to be clear and accompanied by the sounds, smells and sensations. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote. Draw up the image of the wonderful feeling you have after accomplishing a great workout. Magnify this image in your mind. Fixate on how you feel physically, mentally and emotionally. View the experience in bright colors and add a sound track of inspirational music. Why It Works If this was your first experience with training your mind (also called Neuro-Linguistic Programming, or NLP) it may have felt a little odd. Many of the world's top achievers regularly use techniques like these to accomplish astounding goals. The techniques above work because they train your mind to bring your behavior in line with your values. Think about it, you value health, you desire to be fit and attractive and you want to instill healthy habits in your kids. These techniques encourage you to avoid self-sabotage and to make choices that line up with what you truly value. Now that you are ready to accomplish your goals, call or email me today to start your fitness program that will greatly improve your life. 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 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.

3 Easy Techniques to a Flat Tummy in Days

Why abs you ask? (Didn't know you asked huh?)
If I can put it simply. I six pack belly or simply flat belly means that you body is operating a maximum efficiency. As I have told my client many times. The goal of a successful fitness program should not be to lose weight, but to teach your metabolic system to use excess bodyfat as the primary source of fuel. Then and only then can you expect to be lean year round and for the rest of your life. The good looking midsection is just a wonderful side effect of real function in this sense. With that click here so I can help you get ripped.
Nate


3 Easy Techniques to a Flat Tummy in Days
by Travis Hunt

Who wouldn't desire to get a flat ab in days? I've heard so many confessions from friends and other people alike about their willingness to get rid of their fat belly fast. Believe me when I say, "I know exactly what you mean."

The good news is that it IS possible. Hard work and discipline can only bear a lot of good fruits. The important thing is that you have faith in yourself and what you can do.

A very smart colleague of mine once told me, "Don't give up, especially before you even begin," and he is so right. A sexy tummy in days is achievable if you put your mind to it. These easy guidelines will most certainly help you build the sexy tummy in just one month.

1. Stay away from bad fat and unnecessary carbohydrates.

2. Do Intense Weight Training.

3. Increase your water intake.

Including good fats in your meals is crucial, but an excess of bad fats is just downright unacceptable. Be conscious of what you eat because ultimately, everything you digest translates to the way you feel, the way your body performs, and, evidently, the way you look.

Healthy diet is habit-forming, so you could ease into it sooner than you imagine. If you truly desire that sculpted abs, you will need to turn your diet around drastically, particularly if you've been so used to eating fast food, highly processed junk food, and the like.

A healthy diet has various advantages. Aside from getting a leaner shape, your health will improve tremendously. That only means you can live a long, fulfilled life.

For you to build a sexy tummy in days, start eating healthier in your next meal and thereafter. Add plenty of fiber-rich foods, lean proteins, and just a small portion of good fat.

Here's a list of good, healthy choices for meals:

* Legumes

* Tofu

* Whole Grains

* Fresh Vegetables and Fruits

* Fish

Here are food and beverage items you must leave outof your diet completely:

* Beer

* Greasy Foods

* White Rice

* Sugar

* Fruit Juice

It doesn't stop at just eating healthy; you need to start on a cardiovascular workout plan as well. Living an active lifestyle will lose excess body fat, keeping your muscles nice and toned.

The final significant tip requires you to drink plenty of water. Increasing your water consumption will detoxify and refresh you. It will also prevent different illnesses, such as kidney failure and dehydration.

Simply follow these 3 tips so you can have a sexy stomach in days. After a month-long battle with fat belly, you'll surely want to keep at it because good results can only motivate you to do even better.

More Information:

Get six pack abs easy now! In addition, find out how to get ripped abs and get the excellent pointers for your abs program.


Source: http://www.PopularArticles.com/article177567.html

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 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.

It's Anyone's Game

When was the last time that you accomplished something huge? That's an easy question for Helen Phillips. 7 years ago Helen wowed the world with her dramatic transformation on the NBC show The Biggest Loser. At 48 years of age she was the oldest contestant to win the weight loss competition, shedding 140 pounds and 54.7% of her body weight. I'd call losing more than half of your body weight a huge accomplishment - wouldn't you? The crazy part is that Helen was clearly the underdog. She was simply too old and too fat to win. At least that was what the other contestants thought. And that's what Helen thought too. "I never believed in myself in the beginning," she admits. However when a doctor told her that she was living in the body of a 60 year old woman, Helen got serious. "I'm tired of doubting myself," she decided and something inside of her head clicked into place. "The minute I started doing that, things changed for me." And, oh, how she changed. Helen buckled down and made losing weight her only focus. Her hard work paid off, giving her the prized title of the Biggest Loser. She accomplished something huge and now her life is vastly improved. "I feel so good! I feel like I can do anything," she told reporters with a huge smile. Helen also had a message for you. "If I can do it, you can do it." I have to agree with her. If a 48 year old, 257 pound woman can transform her body from a size 22 to a size 2, then anyone really can do it. Think for a moment of that huge accomplishment that you haven't made. Maybe it's a weight loss goal that you've had for years. Maybe it's something completely unrelated to your weight. What's holding you back? Are you afraid you'll fail?  The fear of failure is a powerful thing. No one likes to fail, and repeat failure is even worse. So what can you do to conquer it? Realize that failure isn't the worst outcome. Not trying is. You only fail when you decide to give up. Get up and try again! Are you afraid you'll succeed? You may not realize it, but most people fear success. Success means change and change can be scary. It is important that you embrace the idea of success and ditch any negative self talk. Close your eyes and picture yourself accomplishing your goal. What will that accomplishment do for your life? List the benefits you'll enjoy. Spend a few minutes each day visualizing yourself accomplishing your goal. How great does it feel? Savor those victorious emotions and use them to drive your motivation. Helen didn't believe in herself, until one day she decided that she was done doubting. Are you done doubting? When you're ready to transform your body, like Helen did, I'm here to help. Is NOW a good time? Call or email, and let's get started on a program that will really improve your life. It's your turn to accomplish something huge. 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.

Your New Favorite Thing

We all have a list of our favorite things. It may not be written down anywhere, but you know the things that make you happy. The list holds your favorite foods, music, TV shows, movies and even people in your life that you can't get enough of. This is the stuff that you really enjoy. It's the stuff that makes your life worth living. Somewhere on the list is your health and appearance. You know that looking and feeling great make a good life even better. The interesting thing about your list is that without fail you'll always make time for it. When your TV show airs, you watch it or record it to watch later. When your favorite actor stars in a new movie, you do your part by going to the theatre. When you're hungry, you turn to your favorite foods. When the weekend rolls around, you do everything you can to spend time with the special people in your life. Yet when it comes to exercise you automatically say, "I don't have time." Time for TV, but no time for exercise... We live in an age where life is full. You don't have extra time anymore. You no longer have time. You make time. You make time for your TV show. You make time for your hobby. You make time for your friends. It's time to drop the charade of "I don't have time to exercise" and call it what it really is. An excuse. You know how to make time for your favorite things. You know you want good health. You know you want to look great. You know you want more energy. Exercise delivers all those benefits - and more. I believe that exercise belongs on your list of favorite things. Make It A Favorite: How do you turn something that you've dreaded into something that you enjoy? Block the Negative: Your thoughts play a big part in determining your favorite things. Block out any negative thoughts you may have about exercise. Focus your energy on creating a positive attitude that will get you excited about hitting the gym, rather than dreading it. Focus on the Benefits: With exercise you have so much to gain and nothing to lose. Exercise makes you stronger, sexier, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it. Get Guidance: The easiest way to put exercise on your list of favorite things is to experience it at its best. Get on board with one of my personal training programs and I'll show you the most effective and enjoyable techniques that will get you into the best shape of your life. 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.

Maximize Your Fat Loss!

Athletes and Warriors! Here are some simple tips on this last day of July. I pray you are having a fit, and fun summer. And as we get to our guest article, remember that regardless of season that fitness is a lifetime pursuit. So relax and get a little stronger, gain endurance a little more, eat a little better and reduce just a little more stress every day. Before you know it you are looking and feeling better than ever!
-Nate

Maximize Your Fat Loss!
There are four primary areas to concentrate on if you want to maximize your fat loss:

1. Increase aerobic activity
2. Increase aerobic fitness level (increase intensity)
3. Increase Muscle Mass (increase metabolism)
4. Eat more intelligently

Increase Aerobic Activity

• Types of exercise: Walk, jog, bike, swim, treadmill, stairs, rowing, nordic ski machines, aerobic dance, in-line skating, etc.
• Frequency of exercise: 3 days/week minimum to improve health and fitness level. 4-6 days per week for optimal fat loss.
• Duration of exercise: Build up to a minimum of 30-40 minutes in your target zone.

Increase Your Aerobic Fitness Level

• Know Your Zone: Monitor your heart rate during exercise
• Get Fit: Become more efficient with your exercise minutes. Burn more calories in less time. Increase the residual effect.
• Fat Burning Myth: Long duration light intensity is NOT the most effective way to burn fat. Moderate to heavy intensity for 30-40 minutes plus is ideal.

Increase Muscle Mass

• Strength Training: Will significantly build or restore muscle mass
• Elevates Metabolism: Each pound of muscle burns roughly 60 calories every 24 hours.

Eat More Intelligently

• Minimize high fat foods: fried foods, fast foods, nuts, chips fatty meals cream sauces etc.
• Eat more frequently: Consider 4 or 5 smaller meals throughout the day.

If you follow these simple tips, you will be on your way to maximizing your fat loss and getting in great shape! Remember to always keep a positive attitude and work hard!

Copyright Fitrex.com,

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.

The Top 5 Side Effects of Exercise

Your doctor feels like a broken record. That's right - he's sick and tired of telling you how important exercise is to your health because YOU DON'T LISTEN. He's sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program. He's tired of tallying your controllable risk factors which include physical inactivity and obesity. So why does he continue to give you the same lecture? Because he's seen exercise change lives. He's even seen exercise save lives. A Doctor's Perspective Dr. David Shilling MD has been a family doctor for over 30 years. In that time he's given a fair number of patients the exercise lecture...with good cause. He's seen firsthand the healing power of exercise. Exactly what kind of healing? Dr. Shilling shared the top 5 benefits that he's seen patients experience as a result of exercise... 1. Feel Great: The first thing that patients tell Dr. Shilling after starting an exercise program is how much better they feel. “People don't realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.” Your energy levels boost and you feel great. 2. Pain Be Gone: Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they've lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced. Your muscles and joints feel better than ever. 3. Goodbye Coronary Heart Disease: While patients can't feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure. Your risk of heart attack or stroke is reduced. 4. Goodbye Type 2 Diabetes: Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body's use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program. Your blood sugar levels are better controlled. 5. Goodbye Sleep Apnea: Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain. Dr. Shilling has seen exercise break this cycle. Your sleep becomes restful and weight loss becomes easier. With all of these benefits it's hard to see why anyone would avoid exercise. What's your excuse? I know you're tired...exercise gives you energy. I know you're in pain...exercise alleviates your muscle and joint pain. I know you'd rather stay in bed...exercise makes your sleep more restful. I know you're pressed for time...exercise improves your efficiency and extends your life. I know you don't know where to start...that's where I come in. Go to www.fitnessgenerator.com/ussportsradio ,reply to this email or call me 5715015306 and we'll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise. Then the next time you see your doctor he won't give you a lecture. He'll congratulate you. 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.

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.

Your Most Neglected Body Part

I can't figure out why, but people universally neglect to train their legs. It's a funny thing, since proper leg training will dramatically deliver total body results.

Walk into any gym and you'll see the bench press taken, the dumbbells being curled-and an empty squat rack in the corner.

Leg exercises are tough, I won't deny that, but the benefits are more than worth the exertion. 

A Case for Your Legs

Your legs are a major muscle group, so it's no surprise that training them will get you big time results. Training your legs will...

1. Melt fat from your body. As I mentioned above, leg exercises are tough. Your legs are a large part of your body, so each exercise literally moves your whole body. This is precisely why a good leg workout will fire up your metabolism to melt fat away. You'll burn more calories while exercising your legs than any other body part.
   
   Due to the intense nature of a leg workout, your metabolism becomes elevated for more than 24 hours. That means that for an entire day your body continues to burn extra calories without any extra effort on your part. Who wouldn't love that?
2. Build strength for everyday life. How often do you use your legs? Most of us depend on our legs constantly throughout the day-so wouldn't it make sense to strengthen our individual mode of transportation? Kind of like putting a super charger on the engine of your car.
   
   Exercising your legs isn't only about increased strength; you'll also improve your coordination and balance. This means that you'll be able to do and experience things that you otherwise would have missed. You only live once, right?
3. Uncover natural muscle shape. Let's be honest, toned legs are attractive. I'm not saying that you're legs will bulge with muscles (unless we trained you for that), but I am saying that consistently training your legs will uncover your natural toned shape.
   
   Many of my clients discover a whole new level of confidence after getting their legs back into shape. Women especially enjoy the freedom to wear shorts or a skirt without feeling embarrassed to show their legs. Wouldn't you love that freedom?
   
   Oh, and I should tell you that as you strengthen your legs you'll also reduce the risk of injury to your lower back because you'll actually learn to pick things up off the ground the right way.

Best Leg Exercises

Now that I've convinced you to pay more attention to your legs, here are three of the top exercises you should do. Each of these exercises have dozens of different variations, so have fun and always keep your workouts fresh and challenging.

1. The Lunge: Start with your feet together, take a large step forward and bend your knees down into a lunge position. Exhale as you press yourself back up to a standing position, or continue through with your step into another lunge.
2. The Squat: Start with your feet shoulder width apart, inhale as you bend your knees, keeping your back straight. Be sure to keep your knees from going past your toes. Exhale as you push back up to a standing position.
3. The Dead Lift: Grip the barbell with a mixed grip (one palm faces you, one doesn't). Allow the barbell to hang down in front of you as you stand on the platform with your feet shoulder width apart. Lean forward at your waist, keeping your back flat, and bend your knees, bringing the bar down past them. Exhale as you straighten your legs and lift the bar up. When you are standing upright lean back slightly and squeeze the muscles of your lower back. Hold this contraction for a moment. Inhale and slowly return back down to the starting position.

By no stretch of the imagination are these three the ONLY leg exercises out available. And that's the other great thing about training your legs... you have tons of options and variations. 

Want to know more about leg exercises and which ones are the best for you? Are you finally ready to get into the best shape of your life? Let me help. 

Go to www.fitnessgenerator.com/ussportsradio ,reply to this email or call me at the number below and we'll schedule a consultation where you and I can assess your goals and I can show you the fastest and safest way to reach them.

Superglue: Tricks that Make a Program Stick

Good stuff here. If you want the body or performance of your dreams, above all else you have to be consistent. If you can look back at the past year and made it successfully to 80% of your workouts, you followed a solid meal plan (like what's available to every US Sports Online Strength and Conditioning client), Slept at least 8 hours a night 80%, and reduced your stress levels by 80%, then you should have noticed reasonable progress. If not maybe the below tips can help you get over any humps you may be experiencing.
-Nate
Superglue: Tricks that Make a Program Stick
(Prevention, - You can do almost anything for a week (except hold your breath). It's the second week of an exercise program -- and maybe on into the sixth -- that you find yourself looking for some extra strategies that will bond you and your new routine like superglue. Here are some tricks to help:

Have your stuff handy. Nothing can derail your intentions faster than sneakers that are still soggy from the weekend hike or Walkman batteries that make Frank Sinatra sound like Lurch from the Addams family. Flatten those paper-tiger obstacles by keeping your gear ready to roll and, above all, handy. If you have to trip over your walking shoes on your way out the door, you're one step closer to leaving with them on.

Hitch exercise to an essential. Attaching exercise to something you absolutely have to do every day (until exercise itself becomes that thing) will boost your chances of doing it. Some exercisers leave the house without showering so they have to go to the gym on their way to work. Others leave an essential piece of equipment like eyeliner or concealer in their gym lockers so they either go there or go without.

Be engaging. Sign up your friends, your spouse and anyone else you trust to keep you pointed in the right direction. Most people need something or someone to obligate them to exercise for the first month or two of a new program, says Tedd Mitchell, M.D. For instance, if you've chosen to begin your workday at 8:30 instead of 8, have a friend phone or email you and ask if you've done your workout. Offer to do the same for them.

Find a role model. Oprah is not a role model. Sure, she's lost weight and she exercises. But can she get the kids from baton lessons to baseball practice, put the finishing touches on tomorrow's report, cook dinner and still walk an hour a day during the work week? Find someone like yourself, with your kind of obligations and obstacles, who works out like clockwork. She's the one who proves the point that it can be done.

Acknowledge the cost of doing business. Back when you made that pros-and-cons-of-exercise list, there undoubtedly was a "con" or two. Don't ignore what's there. The person who doesn't give a nod to the fact that exercise may cause some muscle stiffness might pack it in when exercise has that effect.

Drink from the company-only china. Or do whatever else feels like a reward. After you exercise for a while, the glow that you feel after a walk in the park is reward in spades. But in the first few months of a program, you might need to give yourself a blue ribbon now and then. It doesn't have to be extravagant, says psychologist James O. Prochaska of the University of Rhode Island, Kingston. Just remember to reward the behavior, not the outcome. That is, reward yourself for walking five times this week, not for losing a pound.

Don't sweat the skips. Inevitably, real-world obstacles will occasionally come between you and the gym (or your park path). Don't sweat it. "Once you've committed to exercising daily for the next 75 years, missing a day here or a week there isn't catastrophic," says Kerry Courneya, Ph.D. View the "skip" as just that--a temporary skip and go on from there. "People can get back on track quite readily," says James O. Prochaska, Ph.D.