Good morning Athletes and Warriors!
With today's transformation let's all keep in mind that the reason you see success like this is because the warrior is working from the inside out. The bikini body may be the goal, but form follows function, which means if you want to look it you have to live it! True, real, lasting success in all fitness endeavors works by making the sometimes subtle lifestyle changes that make your body function in a more healthy manner. Then and only then will we all get excited to see the true new you! -Nate  Bikini Body Mommy Cindy Finally Gets to Wear Her Goal Bikini!   I am so thrilled to share my Bikini Body Mommy Cindy’s story with you! If she looks familiar to you, that’s because Cindy completed the Hitch Fit Online Personal Training Lose Weight Feel Great plan with me a year ago. She made great progress and shed 10% body fat in 12 weeks and we featured her remarkable progress(Cindy’s Fit Mom Transformation). In 2016, she was back for more. Cindy is an online client, but lives in Kansas City, so she was able to come into the gym and do her after pix for her first plan. She wasn’t comfortable at that time to take those photos in her bikini. She was ready to set some new goals and get to the place where she felt strong and confident in her bikini. She decided to take on the Hitch Fit Bikini Model plan. About half way through her 2nd transformation Cindy sent me a photo of herself in a bikini. She had taken this photo months before discovering Hitch Fit, and always dreamed of being able to wear that bikini in an after shoot . She had tried other popular weight loss plans to no avail, she was excited to share that picture knowing that with her incredible progress her dream was going to COME TRUE!! Check it out!! Not only does it fit..it’s now TOO BIG!   Cindy has now lost a total of 30 pounds and 18% body fat! She ROCKED her after shoot, and was there on the same day as Kansas City Meteorologist Lisa Teachman (who is also co-host of the Better Kansas City show!). This was so ironic because it was the Better Kansas City show where Cindy first saw Hitch Fit and was inspired to take the first steps to change! It was so fun to see the two of them excitedly sharing what their Hitch Fit journey’s had been like.  Cindy’s Stats: Starting weight for Lose Weight plan: 147 Ending weight after Lose Weight plan: 127 Ending weight after Bikini Plan: 117 Starting body fat for Lose Weight Plan: 35% Ending body fat for Lose Weight Plan: 25% Ending body fat for Bikini Plan: 17%    Cindy’s Story: “Right after high school, I bought a bikini that just made me feel like I looked good when I wore it. There was nothing special about it, but it was good quality and simple design, but I absolutely adore it. When I gained weight, it was the one piece of clothing I couldn’t bring myself to throw out. I began to hate the way I looked in swimsuits and really wanted to feel good about my image, like I did when I wore that bikini and I desperately wanted to be able to wear it again some day. Each summer I took it out, tried it on, sighed and put it back. In September 2014, before I found Hitch Fit, I took a “before” photo in my bikini. I was about to begin a new exercise/nutrition plan that was INSANE and from all the good reviews I KNEW I was going to have an awesome “after” photo! After 4 months, I had gained 2 pounds of weight and didn’t look any leaner. I was so down. I knew I had the motivation to get my body where I wanted to be but lacked the right combination. A few months later I found Hitch Fit, began my first program, and had amazing “after” photosfrom the Lose Weight Feel Great program. However, I was still not comfortable having my photos taken in a bikini. A year after completing my first program, I contacted Diana about taking things up a notch. I wanted something more intense, more challenging and together we found the program that fit my goals. With my husband’s support, I began theBikini Model plan and loved the program and LOVED the results!! I couldn’t believe how confident I felt in my own skin! I was actually excited to have my photos taken in a bikini this time! Sadly, I am still unable to wear “the” bikini as it is now TOO BIG and falls off in water, but I’m learning to cope:) Who knows, I may see if it can be altered to fit. It would seem a shame to hold on to something that is too big! I have had more than one person ask me if I am still eating healthy and doing all that working out now that my program is done, and the answer is YES! I plan to continue to eat healthy for the rest of my life! And I plan to be lifting weights as long as my body will allow. Not just for myself, but for my family. Lead by example, isn’t that what they say? Before I started my second program I added quite a few new elements to the home gym and now my husband is enjoying working out and being able to blow off some steam after work. He is eating healthier as well and I love it! I know that my workouts are time consuming and as a mom of two, I had a hard time in the beginning, justifying spending so much time working out with the kids around. I felt like I was being a bad mom by ignoring them and it would stress me out. Now, I invite the kids to come workout with me and it has become a bonding time. I put on the music they like and help them come up with exercises to do, help them with their form and have even gotten them their own weights to use. They have a great time getting “strong” with their mom and I love it! I even have an awesome running partner for those shorter cardio bursts. It may take me longer to get through my workouts, but it’s so worth it to have that time with them and to make being healthy a part of our lives. I am so thankful to have found Diana, Micah and Hitch Fit. They have given me the tools to turn my life around and be a better, more confident, stronger me….and I just keep getting stronger each day.”  Cindy’s Program Choice – Hitch Fit Online Personal Training Bikini Plan 
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Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
Monday, August 15, 2016
Bikini Body Mommy Cindy Finally Gets to Wear Her Goal Bikini!
Thursday, July 28, 2016
Ripped Dad takes His Body and Health to an Amazing Level
We must become a more fit World! It will start with individuals and their families. This Dad is ready to lead the way. Enjoy!
-Nate Check out those Ripped Dad Abs!!! I just finished my last week of lose weight feel great and all I can say is WOW!!!!. It has been awesome. It was all I hoped for and more. I have to admit I was a little skeptical when my wife and I started but I am a hitchfit believer now. I have always considered myself to be a healthy person but now at 42 I feel better than I did at 22. When I turned 35 I was feeling out of shape so I started running and became an avid runner and ran marathons and ultra marathons ( 50 mile foot races) about a year ago I injured my ankle which prevented me from running so I was starting to feel a little out of shape. Thats when I discovered Hitch Fit while searching the internet for a workout program. I saw the before and after photos and decided to give it a try. I cannot believe how well it worked.  I made up my mind I was going to stick to it and once I started seeing the results I had all the motivation I needed. It was a total package that covered everything I wanted to know: Diet, exercise, and weekly personal contact with you. When I first started you told me I could reach my goal of 10% body fat but I would have to lose close to 20 pounds. I actually thought you were crazy. There was no way I could lose 20 pounds. I thought I was “fit” . Now 16 weeks later Ive lost 19 pounds and Im the leanest I have been since I wrestled and ran track and cross country in high school. Im now 7% Body fat which I thought I would never see again. I feel great. I have more energy, Im stronger and know how to eat to stay where Im at. I only wish I knew this 20 years ago. I can actually wear the same clothes I wore as a high school wrestler over 20 years ago. Thank you so much for an awesome program. For those who think they don’t have time I can tell them its possible. I have 6 very active kids ranging from 2-15, run a very busy family business and volunteer 10-15 hours a week with my responsibilities at church. Its something that just works if you commit to do it. Thanks for all you help. Matt  Starting Numbers Age 41 Bf- 19% Waist-34″ Weight 159 Final Numbers BF 7% Waist 29 3/4″ Weight 139.8  1 Month Post Transformation UpdateHITCH FIT IS ABOUT LASTING RESULTS!!!Its been a month since I finished my lose weight feel great program and I just wanted to give you a update. I was worried how my body would react when I adjusted my diet but its been awesome. Ive added some fruit but basically eat the same and love how I feel every day. I haven’t gained any weight. I just stay right where I was. I could not be happier with my results. The best part is Ive run two races since I finished and I feel better than I did when I was running marathons and training 6 days a week and running 50-60- miles a week. I ran a race with my daughter last tuesday and I kept waiting to hit the “wall”. It never happened. I either didn’t hit the wall or I ran right through it. I felt healthier and stronger than I have since high school. This week I was pretty proud when my 14 year old son told his friends that his dad has a six pack.Want to get in the Best Shape Of your Life?Matt’s Program Choice – Lose Weight Feel GreatFollow this link for Rates, Program Details, to Purchase and get started!
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Tuesday, July 19, 2016
Lose Weight and Get Pregnant – 33 pounds lost and baby on the way!
This transformation shows once again that if you love yourself where you are right now, you will always have another level in front of you. Make minute step-by-step changes and before long you have taken giant leaps! Let today's transformation inspire you to take those "baby steps" forward.
-Nate
Lose Weight and Get Pregnant – 33 Pounds lost and new baby on the way for Jessica!
Lose Weight and Get Pregnant – Jessica’s lost 33 pounds and finally became pregnant after trying for 3 years!
I LOVE Jessica’s story, and I’m so happy to share it today! Jessica had been trying to get pregnant for 3 years to no avail. She was about to give up, but had discovered Hitch Fit. She realized that she needed to first put some focus on herself and getting to a healthier place! She tackled the 16 week Hitch Fit Online Weight Loss Plan –Lose Weight Feel Great. Despite an extremely busy schedule, working as a police officer and caring for her children, she did an incredible job, placing her health as a top priority. She lost 33 pounds in 16 weeks, but what was more amazing was with one week left in her plan, she discovered…she was Pregnant!!! I am so excited for Jessica and the new addition to she and her husband’s family. Here is her inspiring story, and I have a feeling you will be seeing her again post baby!!
(A note: losing weight does not guarantee that you will get pregnant if its something you are struggling with, but doctors do recommend losing weight if you are having trouble conceiving since being a healthy weight has a major impact on the ability to do so. Being overweight can cause a list of pregnancy complications, as does being underweight.)
Jessica’s Stats:
Starting weight: 215
Ending weight: 182
Starting body fat ( online calculator): 46%
Ending body fat ( online calculator): 36%
Before and After weight loss photos – Jessica lost 33 pounds and was able to get pregnant.
Before and After weight loss side photos of Jessica – 33 pounds lost.
Before and After weight loss photos – Jessica lost 33 pounds and was able to get pregnant!
Jessica lost 33 pounds with the Hitch Fit Online Weight Loss Plan – Lose Weight Feel Great.
Jessica’s Story:
“I have always been the “bigger girl.” In high school, I struggled to find clothes that fit and looked like what everyone else was wearing. I had to shop in the “special” (segregated) sections for plus size women. I had NEVER felt comfortable in my own skin. I kept picturing myself in cute, smaller clothing. What I saw in my head, did not match what I saw in the mirror.
In college, I lost some weight. But that was because I was a poor college student who didn’t want to spend too much money on food, so I didn’t. Of course I lost weight, but it came right back.
After I started my career as a police officer, my weight leveled out for a while. I had to get into shape to graduate from the academy. I was shown how to do some weight lifting, but my workouts were mainly running to pass the physical fitness test.
I then met the love of my life, a fellow law enforcement officer. We got married in 2006. My husband is a gym enthusiast. He got me interested in the gym life, but it wasn’t enough. I would always find a reason not to go to the gym. We work opposite shifts, so without him there to push or pull me to the gym, I just didn’t feel like going.
We decided to start a family. I quickly became pregnant. I know my starting weight was 206 lbs. In June of 2008, our first son was born. I don’t know what my post pregnancy weight was because, I didn’t care. How could I? We were too focused on our beautiful baby boy.
We then decided to add to our family. After trying for 11 months, I became pregnant. Again, my starting weight was 206. In December of 2011, our second son was born. I noticed that I had gained and retained more weight that time. At one point, I weighed 230 lbs. I looked at photos of me from the baptism in July of 2012. I was not happy with what I saw.
I began to try to work out more, but without my husband there, I had no idea of what to do in the gym. I felt out of place and uncomfortable. I began searching for something to help. I joined the “2013 New Year’s Challenge” at our community center’s gym. I found a 12-week online workout plan. It helped give me confidence in the weight room. It told me what to do, how many to do, and in what order. However, it did not give me a nutrition plan. I continued to eat the way I had been for years. In fact, sometimes, my husband and I would “reward” ourselves for a good workout by eating out or partaking in ice cream.
At the end of the 12 weeks, I had lost about 25 pounds. I made it back to 206 lbs. I could have sworn that I was destined to stay at 206 for the rest of my life. I could NOT get below 200! I continued to use the workout plan, but I started to notice that my weight was beginning to creep back up. I began to lose motivation. Why should I continue to work out, if it was not going to help?
Meanwhile, life continued to get more hectic. Our boys were getting older. They began to have more school functions and they are getting more involved in activities. So my gym time became less important as the schedule became fuller and fuller. Also, at the end of 2013, my husband and I decided to try for a third child. I tried to not tax my body too much. I pulled back on the intensity of my workouts and stopped taking some of the supplements I had been taking.
In 2014, I began to hear about Hitch Fit. I graduated high school with Hitch Fit Trainer, Sara Sutherland. I had seen her progress and results on Facebook. I was very intrigued. Then while I was on the treadmill at the gym, I saw multiple segments about Hitch Fit on Better Kansas City. I became more and more interested. I went home and looked over the website. I shared what I found with my husband. What I was seeing was really making sense to me, but I just wasn’t ready. I mean I was trying to get pregnant, why would I buy a weight loss program that I would have to stop or put on hold. But it always stayed in the back of my mind.
In 2015, I was still not pregnant and my weight had gotten up to 215 lbs. I had begun to give up on getting pregnant, I needed to start focusing on me. I had put off Hitch Fit because I wanted to get pregnant, but maybe I needed to get myself healthy and in shape for that to even happen.
I had wanted to do the bikini body program, but I was carrying so much extra weight I had to start with getting down to a healthier weight. So in July of 2015, I purchased the 16 week “Lose Weight, Feel Great” program. I was soon contacted by Diana. I filled out a questionnaire and explained why I needed to start this journey. I had LOTS of questions. With my shift work, I was concerned about eating my 5-6 meals at the optimal times. My sleep schedule, workout time and duration were different for each shift, which also threw off my meal times. I was determined to get it right this time
There were also lots of challenges. Like I had mentioned, my husband and I work different shifts, so while one of us is at work, the other is alone with our boys. We are what we call “married, single parents.” When we are not at work, we have the sole responsibility to take the boys to their activities, keep up the house work, make meals, etc. So finding time to get to the gym (when the daycare was open) AND make the healthy meals that my body needed, was not easy. My husband helped by cooking meat in batches, so all I needed to do was get the veggies and carbs cooked. We never got into the “meal prepping” we just had items available in the fridge, which worked for us!
I kept in contact with Diana, weekly. I updated her with my weight and measurements, my workouts, and my nutritional adherence. It kept me motivated. I loved reporting that my weight kept going down; my measurements were getting smaller. If I had any questions, I could ask and would have an answer!
By the end of my 16 week program, I had lost 33 lbs and about 9-10 inches off of my body! I had gone from 215 lbs to 182 lbs. But my most welcome surprise was that with only one week left in my program, I found out that I was pregnant with our third child! I had gotten my body healthy enough, so that after almost 3 years of trying, I had finally become pregnant.
This is only my beginning! You have finished reading only the first chapter of my story. After the birth of my baby, I plan on getting back to this weight and then moving forward with the bikini plan. I have goals that are yet to be met, so watch for me, I plan on going far.”
Lose Weight and Get Pregnant – Jessica lost 33 pounds, improved her health and was able to conceive after trying for 3 years!
Jessica’s Plan of choice: Hitch Fit Online Weight Loss –Lose Weight Feel Great Plan
-Nate
Lose Weight and Get Pregnant – 33 Pounds lost and new baby on the way for Jessica!Lose Weight and Get Pregnant – Jessica’s lost 33 pounds and finally became pregnant after trying for 3 years!
I LOVE Jessica’s story, and I’m so happy to share it today! Jessica had been trying to get pregnant for 3 years to no avail. She was about to give up, but had discovered Hitch Fit. She realized that she needed to first put some focus on herself and getting to a healthier place! She tackled the 16 week Hitch Fit Online Weight Loss Plan –Lose Weight Feel Great. Despite an extremely busy schedule, working as a police officer and caring for her children, she did an incredible job, placing her health as a top priority. She lost 33 pounds in 16 weeks, but what was more amazing was with one week left in her plan, she discovered…she was Pregnant!!! I am so excited for Jessica and the new addition to she and her husband’s family. Here is her inspiring story, and I have a feeling you will be seeing her again post baby!!
(A note: losing weight does not guarantee that you will get pregnant if its something you are struggling with, but doctors do recommend losing weight if you are having trouble conceiving since being a healthy weight has a major impact on the ability to do so. Being overweight can cause a list of pregnancy complications, as does being underweight.)
Jessica’s Stats:
Starting weight: 215
Ending weight: 182
Starting body fat ( online calculator): 46%
Ending body fat ( online calculator): 36%
Before and After weight loss photos – Jessica lost 33 pounds and was able to get pregnant.Before and After weight loss side photos of Jessica – 33 pounds lost.Before and After weight loss photos – Jessica lost 33 pounds and was able to get pregnant!Jessica lost 33 pounds with the Hitch Fit Online Weight Loss Plan – Lose Weight Feel Great.Jessica’s Story:
“I have always been the “bigger girl.” In high school, I struggled to find clothes that fit and looked like what everyone else was wearing. I had to shop in the “special” (segregated) sections for plus size women. I had NEVER felt comfortable in my own skin. I kept picturing myself in cute, smaller clothing. What I saw in my head, did not match what I saw in the mirror.
In college, I lost some weight. But that was because I was a poor college student who didn’t want to spend too much money on food, so I didn’t. Of course I lost weight, but it came right back.
After I started my career as a police officer, my weight leveled out for a while. I had to get into shape to graduate from the academy. I was shown how to do some weight lifting, but my workouts were mainly running to pass the physical fitness test.
I then met the love of my life, a fellow law enforcement officer. We got married in 2006. My husband is a gym enthusiast. He got me interested in the gym life, but it wasn’t enough. I would always find a reason not to go to the gym. We work opposite shifts, so without him there to push or pull me to the gym, I just didn’t feel like going.
We decided to start a family. I quickly became pregnant. I know my starting weight was 206 lbs. In June of 2008, our first son was born. I don’t know what my post pregnancy weight was because, I didn’t care. How could I? We were too focused on our beautiful baby boy.
We then decided to add to our family. After trying for 11 months, I became pregnant. Again, my starting weight was 206. In December of 2011, our second son was born. I noticed that I had gained and retained more weight that time. At one point, I weighed 230 lbs. I looked at photos of me from the baptism in July of 2012. I was not happy with what I saw.
I began to try to work out more, but without my husband there, I had no idea of what to do in the gym. I felt out of place and uncomfortable. I began searching for something to help. I joined the “2013 New Year’s Challenge” at our community center’s gym. I found a 12-week online workout plan. It helped give me confidence in the weight room. It told me what to do, how many to do, and in what order. However, it did not give me a nutrition plan. I continued to eat the way I had been for years. In fact, sometimes, my husband and I would “reward” ourselves for a good workout by eating out or partaking in ice cream.
At the end of the 12 weeks, I had lost about 25 pounds. I made it back to 206 lbs. I could have sworn that I was destined to stay at 206 for the rest of my life. I could NOT get below 200! I continued to use the workout plan, but I started to notice that my weight was beginning to creep back up. I began to lose motivation. Why should I continue to work out, if it was not going to help?
Meanwhile, life continued to get more hectic. Our boys were getting older. They began to have more school functions and they are getting more involved in activities. So my gym time became less important as the schedule became fuller and fuller. Also, at the end of 2013, my husband and I decided to try for a third child. I tried to not tax my body too much. I pulled back on the intensity of my workouts and stopped taking some of the supplements I had been taking.
In 2014, I began to hear about Hitch Fit. I graduated high school with Hitch Fit Trainer, Sara Sutherland. I had seen her progress and results on Facebook. I was very intrigued. Then while I was on the treadmill at the gym, I saw multiple segments about Hitch Fit on Better Kansas City. I became more and more interested. I went home and looked over the website. I shared what I found with my husband. What I was seeing was really making sense to me, but I just wasn’t ready. I mean I was trying to get pregnant, why would I buy a weight loss program that I would have to stop or put on hold. But it always stayed in the back of my mind.
In 2015, I was still not pregnant and my weight had gotten up to 215 lbs. I had begun to give up on getting pregnant, I needed to start focusing on me. I had put off Hitch Fit because I wanted to get pregnant, but maybe I needed to get myself healthy and in shape for that to even happen.
I had wanted to do the bikini body program, but I was carrying so much extra weight I had to start with getting down to a healthier weight. So in July of 2015, I purchased the 16 week “Lose Weight, Feel Great” program. I was soon contacted by Diana. I filled out a questionnaire and explained why I needed to start this journey. I had LOTS of questions. With my shift work, I was concerned about eating my 5-6 meals at the optimal times. My sleep schedule, workout time and duration were different for each shift, which also threw off my meal times. I was determined to get it right this time
There were also lots of challenges. Like I had mentioned, my husband and I work different shifts, so while one of us is at work, the other is alone with our boys. We are what we call “married, single parents.” When we are not at work, we have the sole responsibility to take the boys to their activities, keep up the house work, make meals, etc. So finding time to get to the gym (when the daycare was open) AND make the healthy meals that my body needed, was not easy. My husband helped by cooking meat in batches, so all I needed to do was get the veggies and carbs cooked. We never got into the “meal prepping” we just had items available in the fridge, which worked for us!
I kept in contact with Diana, weekly. I updated her with my weight and measurements, my workouts, and my nutritional adherence. It kept me motivated. I loved reporting that my weight kept going down; my measurements were getting smaller. If I had any questions, I could ask and would have an answer!
By the end of my 16 week program, I had lost 33 lbs and about 9-10 inches off of my body! I had gone from 215 lbs to 182 lbs. But my most welcome surprise was that with only one week left in my program, I found out that I was pregnant with our third child! I had gotten my body healthy enough, so that after almost 3 years of trying, I had finally become pregnant.
This is only my beginning! You have finished reading only the first chapter of my story. After the birth of my baby, I plan on getting back to this weight and then moving forward with the bikini plan. I have goals that are yet to be met, so watch for me, I plan on going far.”
Lose Weight and Get Pregnant – Jessica lost 33 pounds, improved her health and was able to conceive after trying for 3 years!Jessica’s Plan of choice: Hitch Fit Online Weight Loss –Lose Weight Feel Great Plan
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Thursday, July 14, 2016
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:
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:
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):
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:
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.
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Tuesday, July 12, 2016
[ARTICLE] US Navy SEALs Eating Strategies
| Whether you are police, fire, military, or law abiding citizen this message is for you! As I have mentioned and you know as a fact that the world is a dangerous place and I believe that physical education will eventually turn into some form of tactical training for all citizens so that we are all prepared to run, hide or fight our way out of danger. With the help of Coach Joe we will do our part. Contact Joe at the links provided to begin your tactical program today! Nate If you’re serious about protecting and serving our nation and hometowns, you’ll need to take care of yourself first. That means paying special attention to what you do in between workouts. In fact, recovery is such an important topic that I dedicated a significant chunk of my tactical training system to this often misunderstood subject. Today I want to share an overlooked “recovery hack” that’s giving law enforcement professionals and military operators a massive and totally natural shortcut to building tactical muscle. It’s all revealed in the guest article below, written by Coach Tubbs. ===== US Navy SEALs Eating Strategies for Success on the Battlefield Lori Tubbs, MS, RD  United States Navy SEALs are required to take on many physical, mental, and emotional demands. These demands make them who they are. Physical conditioning is just one of the daily requirements that take up much of the early morning hours. The remaining hours of the day are spent developing cognitive skill sets and practices needed to fill this type of warrior’s billet. An important factor to any tactical operator’s success is recovery. Pushing the body to train for combat missions requires a refueling plan that is effective and accessible; however, the body can be easily neglected due to busy schedules. It not only affects the next day’s workout, but the long term effects of operational sustainability can suffer significantly and could potentially lead to a life-and-death scenario. Paying close attention to nutritional habits and making small changes to enhance training can affect a conditioning program and pay high dividends to the tactical operator as well as the entire team. Intense training is the leading cause of carbohydrate depletion. While carbohydrates are the first consideration that should be taken for re-injecting fuel back into the muscles, protein and healthy fats should not be overlooked. Consuming meals with all three macronutrients soon after intense training will assist in decreasing the level of the stress hormone cortisol and bringing the growth hormone insulin back into full gear for optimal recovery and nutrient replenishment. Naval Special Warfare’s SEAL RecoveryMeal is a combination of foods that focus on performance recovery and optimal nutrition. It includes all five food groups and consists of fruit, fruit juice, vegetable juice, nuts, lean protein, dairy, and grains. While many operators find eating a challenge after hard PT (physical training), 10 oz of 100% fruit juice is available to spike blood sugars and to replenish fluids lost. The high glycemic nature of this beverage normalizes an appetite so that feeding can take place sooner and accelerate recovery. Whole grain sports bars with a 4:1 ratio of carbohydrates to protein are included in the meal to enhance carbohydrate intake along with adequate amounts of protein for optimal recovery. The whole grain products are also low in saturated fats contain no hydrogenated oils. Beware when searching for a sports bar, as many bars include coatings or icings. Stay away from products with the word “hydrogenated” on the list of ingredients. While the first hour is the most important for the recovery of athletes, eating small mixed meals thereafter is also emphasized. Lowfat yogurts, smoothies and/or chocolate milk are good food choices as they contain quick releasing sugars with proteins that contain small amounts of saturated fat (all animal products will have some saturated fat). Healthy nuts such as almonds, a small can of tomato juice, and whole fruit are included in the recovery meal as well. Tomato juice serves not only as an important serving of vegetable, but the sodium content provides important electrolyte replenishment that prevents hyponatremia, a condition that causes low blood sodium due to excessive sweat losses or water intoxication. While protein consumption is more than adequate in this population, the meal also includes a tuna or salmon pack that provides extra protein to an operator’s diet during the workday, but also provides essential fatty acids necessary for heart health. The success of the program over the past year has surpassed expectations established when the program was launched. Naval Special Warfare commanders and SEAL operators alike have expressed noticeable differences in maintaining lean body tissue, preventing weight creep and overall improved operational performance. As research guides trainers and dietitians to assist in enhancing performance in athletes of all forms, practical applications best serve in areas where food is limited and time is at a premium when it comes to warfighters and their nutritional and performance needs. Recovery meals are enabling our Navy SEALs to maintain the ultimate weapon platform. ## If you find this recovery article helpful, please forward to your fellow tactical athletes. Train hard and stay safe, Coach Joe Joseph Arangio Tactical Workouts for Military and Law Enforcement 1. Claim Your Gift: 5 Tactical Training Videos ==>> http://www.TacticalWorkouts.
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Tuesday, June 28, 2016
It's Anyone's Game
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Wednesday, June 22, 2016
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:
- Increase aerobic activity
- Increase aerobic fitness level (increase intensity)
- Increase Muscle Mass (increase metabolism)
- 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.
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Wednesday, June 8, 2016
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?
Then the next time you see your doctor he won't give you a lecture. He'll congratulate you.
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Thursday, June 2, 2016
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.
Tuesday, May 17, 2016
Optimal Exercise Time for Every Age
 Being active is an important part of staying healthy at any age.Just by spending the optimal amount of time exercising each week, you'll become healthier. Regular exercise helps to maintain a healthy weight and drastically lower your risk of developing heart disease, diabetes, osteoporosis, hypertension, various cancers, and an array of other dangerous and deadly conditions. So exactly how much exercise do you need in order to reap all the rewards? The answer to this magic question depends on your age. Keep reading to see how much you should be working out throughout life. Children Ages 6 to 17 Children and adolescents need at least one hour (60 minutes) of physical activity every day. You may think that's an unrealistic expectation, but there's a good chance your child is already meeting this recommendation or is at least close to it. Think of recess and gym class at school, and simply running around outside after school with friends. It's a lot easier for kids to find enjoyment out of age-appropriate physical activities, and because they're not working full-time jobs, they can get plenty of exercise with ease. The three types of activities kids should include in their hour of exercise are aerobic activity, muscle-strengthening exercises, and bone-strengthening exercises. Aerobic activities get the heart pumping and should make up the majority of a child's hour of exercise. Examples include running, fast-paced walking, riding bikes, and swimming. Children also need muscle- and bone-strengthening activities several days a week. Younger children enjoy exercises such as gymnastics, push-ups, climbing trees, playing on the jungle gym, or jumping rope. Older children and young teens may prefer lifting weights or playing on a sports team. Adults Ages 18 to 64 The amount of exercise needed by a healthy adult of normal weight is broken down into two categories: moderate-intensity and vigorous-intensity exercises. Each week, adults need either five hours (300 minutes) of moderate exercise each week or two and a half hours (150 minutes) of vigorous exercise each week, as well as muscle-strengthening activities at least two days of the week. What counts as moderate-intensity exercise? To get your heart rate up and break a sweat, it usually takes more than shopping or doing the laundry. If you're able to talk but not able to sing the lyrics to a song, then you're probably exercising at a moderate level. Activities considered moderate intensity include brisk walking, water aerobics, doubles tennis, or riding a bicycle on level ground. Vigorous exercise takes place when you're breathing fast and your heart rate is elevated. You know you're at a vigorous level if you're unable to talk without pausing for breath. Examples include swimming laps, jogging, running, playing singles tennis or basketball, or bike riding on hills or at a fast pace. In addition to aerobic exercise, adults need to add muscle-strengthening exercises to their routine at least two days a week. These exercises should target all muscle groups (shoulders, arms, chest, abdomen, back, hips, and legs) and include activities such as weight lifting, push-ups, sit-ups, resistance bands, or Yoga. Adults 65+ Adults over 65 years of age who are in good physical health should aim for two and a half hours (150 minutes) of moderate exercise or one hour and fifteen minutes (75 minutes) of vigorous exercise. Don't know where to start when it comes to exercise? That's where I come in. It's my passion to make exercise a regular and enjoyable part of your life. I'd like to see you enjoy all of the healthy rewards of being fit. Go to www.fitnessgenerator.com/ussportsradio Call or email me today and we will get you started on the exercise program that is right for you.
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