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Thursday, July 10, 2014

Bodybuilder? Sure! If you want it bad enough!

Body Building is one of the most difficult sports to consistently achieve success . The rewards can be great if you are willing to dedicate yourself to not only the workout and diet (yes I said diet, but also a corresponding lifestyle. Bodybuilding is one of the few sports where purposeful dieting is a must), then a champions physique is yours for the taking. So let's rock!
-Nate



Body Building

The Body Building Programs were developed with the concepts and knowledge of cutting edge training principles needed to stimulate muscle growth. Volume and intensity changes, rest period manipulations, supersetting, drop sets, contraction speed variations, they're all here! However, the key to success is to not only know what to do but when and how to do it. This is where the concepts of Periodization and individualization come into play. Not everyone can handle the same quantities of muscle work. The sets, repetitions, exercise prescription, and actual weight in the Body Building Programs are based off an initial fitness level and specific strength to bodyweight ratio's. With simple feedback, the progression of the program will follow the bodyƂ’s unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best! Also, the EXPRESS Body Building Programs are great for those that respond best to shorter programs. All of these features create an organized training plan. This takes the guesswork out of not knowing what to do and ultimately, leads to success!

Train Hard!

Select a Program


2 Day Bodybuilding Intro
3 Day Bodybuilding Intro


4 Day Bodybuilding Mass
6 Day Bodybuilding Mass
6 Day Bodybuilding Mass EXPRESS!
4 Day Bodybuilding Mass EXPRESS!


5 Day BodyBuilding (Mass Cycle) Pec, Delt, Tri Emphasis (Split 1)
5 Day BodyBuilding (Mass Cycle) Upper Body Emphasis - No Legs
5 Day BodyBuilding Mass
5 Day BodyBuilding Mass EXPRESS!
5 Day Chest/Legs Power - Back/Bi/Delt/Tri Bodybuilding Combo
5 Day Power BodyBuilding (Mass Cycle) Upper Body Emphasis - No Legs


If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:



Fully customized workouts, listing: exercises, sets, reps and weights.
Exercise videos and descriptions demonstrating proper technique for every exercise.
A built in feedback system and email contact with me anytime.
Using the world's most powerful online training tool I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and schedule.
For more information about my background, fee structure and how to get started, go to:

US Sports Strength and Conditioning 
 Just fill out the brief contact form if you would like to get started.

Contact Me:
Nathan Lewis CSCS
US Sports Strength and Conditioning 

US Sports Strength and Conditioning 

Wednesday, July 9, 2014

Big Train Pick Up Win #21 in Vienna; Dozier in MLB HR Derby

Big Train Win In Vienna
Wes Rea Game-Winning Home Run
Wes Rea's Game-Winning Home Run. (Video: Alan Dobbins)
 
The Bethesda Big Train traveled to Vienna on Tuesday afternoon and improved their record to 21-5 after picking up a 6-4 win over the Vienna River Dogs.
 
After Vienna scored three runs in the bottom of the 8th inning to tie the game, Wes Rea (Mississippi State) hit the game-winning two-run home run in the top of the ninth inning, driving in Tony DiLeo(Eastern Michigan). 
 
The two teams were set to play the second game of the double-header, but severe weather prevented that from happening. A make-up date will be announced shortly.
Dozier In Home Run Derby
Video: Brian Dozier says his brother Clay  
Brian Dozier (BT '06) was one of eight participants named Tuesday to the MLB Home Run Derby at Target Field. Dozier leads the Twins and all MLB second basemen with 16 home runs.

"It's something you watch as a kid growing up and you [now] have an opportunity to do it," Dozier said. "Especially at Target Field in front of the home fans, it should be a lot of fun."

Dozier will join Athletics outfielder and defending championYoenis Cespedes on the AL side, along with the Blue Jays' Jose Bautista and the Orioles' Adam Jones. The NL will have the Dodgers' Yasiel Puig, the Marlins' Giancarlo Stanton, the Rockies' Troy Tulowitzki and the Reds' Todd Frazier.  

2014 CRCBL Standings 
 
TEAM
W
L
%
GB
BIG TRAIN 
21
5
.808
 -
Baltimore Redbirds
14
8
.636
4.5
Alexandria Aces
16
11
.593
5.5
Rockville Express
15
11
.577
6
Vienna River Dogs
13
11
.540
7
Youse's Orioles
12
14
.463
9
Gaithersburg Giants
11
14
.440
9.5
FCA Herndon Braves
10
13
.435
9.5
SS-Takoma T-Bolts
10
16
.385
11
D.C. Grays
9
17
.346
12
Baltimore Dodgers
7
18
.280
13.5

Tuesday, July 8, 2014

Pre-Workout Snacks: What's the Best?

icon
Hi there Nate Here!
This is one of the most frequent questions I get from Athletes and Warriors! I pray this helps.
(Prevention Magazine) Many exercisers wonder if they can get a pre-workout energy boost from food. But what can you eat that won't slow you down? And how much is too much? We asked the experts to compare two favorites -- energy bars and bagels. Here's what they found:
Bagels: Cheap, easy to find, satisfyingly crunchy (if you toast them).
Energy bars: Shiny wrappers, cool names, make you feel really athletic.
Which should you choose as your workout partner?
Performance: In a small study, David Pearson, PhD, of the Ball State University Human Performance Lab in Muncie, IN, failed to find a performance difference between cyclists who ate a bagel and those who ate a sports bar for breakfast before a workout on an exercise bike. "There was no recognizable benefit from the energy bar versus a common complex carbohydrate (i.e. bagel)," he says (Journal of Strength and Conditioning Research, November 1996).
To explore this issue further, we collected some information and did a little testing on a typical bagel and two popular sports bars:
Frozen BagelPowerBarClif Bar
Size and Type3.5 in. (plain, poppy or onion)2.25 oz (banana)2.4 oz (apple-cherry)
Price:$0.33$1.69$1.29
Nutrition:
Calories195230250
Fat1 g2 g2 g
Calcium5% Daily Value (DV)30% DV4% DV
Iron14% DV35% DV10% DV
Vitamin C0% DV100% DV0% DV
BagelEnergy Bars
Size:Fits in purse or gym bagFits in pocket, purse, gym bag
Sit-test:Uncomfortable to sit on, gets crushed, leaves crumbs on pantsBarely noticeable when sat on. Virtually invulnerable to crushing
Conclusion: If you like the taste, convenience and the extra nutrients of the bars, fine -- just keep an eye on their fat (some have more than 2 g.) and calorie content. But if you want an inexpensive source of carbohydrate energy for your next workout, the lowly bagel is up to the challenge.

If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to
your goals and abilities, that will contain:


Fully customized workouts, listing: exercises, sets, reps and weights.
Exercise videos and descriptions demonstrating proper technique for every exercise.
A built in feedback system and email contact with me anytime.
Using the world's most powerful online training tool I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and schedule.

For more information about my background, fee structure and how to get started, go to:

US Sports Strength and Conditioning

 Just fill out the brief contact form if you would like to get started.
Contact Me:
Nathan Lewis CSCS
US Sports Strength and Conditioning 


Thank you so much for everything Im an student athlete in Detroit, MI with a serious back injury and wow with 11 weeks of Mr. Lewis training (using the US Sports Online Strength and Conditioning System) I'm ready to get back on the field my strength in my back increase, my speed increase a little, i lost some weight, and i can see my abs coming in lol


Sunday, July 6, 2014

D.C. Divas Come Up Short in Record Playoff Shootout, 72-56


Neal Rozendaal
Boston, MA – Recent games between the D.C. Divas and the Boston Militia have shattered offensive records in women’s football. The Divas only wish they could wind up on the right side of history once in a while.
One year after the Divas lost to Boston in the highest scoring game in women’s football history (81-54), the Boston Militia eliminated the Divas from the 2014 WFA playoffs Saturday in the highest scoring postseason game in the history of the sport, 72-56.
The 128 combined points set a record for the most points scored by two women’s football teams in a single playoff game. It broke the previous record of 116, set last weekend in a smaller league when the Houston Energy topped the Phoenix Phantomz, 90-26.
This game was slightly more competitive than that one.
The Boston Militia (9-0) received the opening kickoff and immediately flexed their offensive muscles, with running back Stacey Tiamfook racing for a long touchdown and a 7-0 lead less than a minute into the game. The D.C. Divas (5-4) responded just 72 seconds later. Allyson Hamlin fired a 62-yard touchdown pass to Kentrina Wilson, and the game was knotted at seven. Two touchdowns after barely two minutes had passed foreshadowed a record-shattering scoring spree.
Boston running back Whitney Zelee first made her presence felt on the Militia’s next drive, battling into the end zone on third and goal to give Boston a lead they’d never relinquish, 14-7. Although the defenses were overshadowed in this contest, defensive and special teams plays dominated the rest of the first quarter.
The Divas successfully executed a fake punt when D’Ajah Scott raced for a first down out of punt formation. Later in the quarter, the Divas came up with their first defensive stop of the game, forcing the Militia to punt the ball back to them. However, the D.C. offense struggled to find its groove, coming up empty on three straight offensive possessions.
Early in the second quarter, Emily Grossman got off a nice punt under a heavy Boston rush, and the ball settled at the Militia 27-yard line. Boston quarterback Alison Cahill got loose down the sidelines on a spectacular 73-yard run to put Boston ahead by two touchdowns. Cahill capped her athletic play by drawing a 15-yard unsportsmanlike conduct penalty for taunting as she crossed the goal line. But the penalty yardage didn’t affect the extra point attempt, and Boston took a seemingly commanding 21-7 lead.
With the offense struggling a bit, D’Ajah Scott decided to take matters into her own hands. Scott, who returned two kickoffs for touchdowns in the Divas’ previous game in Boston, completed a hat trick this season against the Militia by returning the ensuing kickoff for a score. Scott’s electrifying run put the Divas right back in the game, 21-14.
The Divas’ defense then stepped up again. Lindsay Sollers picked off a Militia pass and gave the Divas the opportunity to potentially tie the game. However, the Divas’ offense stalled for the fourth straight time, leading to another D.C. punt.
Zelee got her second short touchdown run of the game, plowing in from a yard out to put Boston ahead, 28-14. The Divas’ offense snapped to life in the nick of time, and Grigsby countered with a short two-yard scoring run of her own to cut the deficit to seven, 28-21.
With just over two minutes remaining in the first half, the Militia faced a fourth and seven deep in D.C. territory. The Militia were able to run for a first down, and on the very next play, Cahill hit Adrienne Smith for a score and a 35-21 advantage with 1:37 showing on the scoreboard clock.
After Smith’s touchdown, the officials “corrected” the scoreboard clock to 1:10. By the time the Divas fielded the ensuing kickoff, they were left with just 59 seconds remaining before halftime.
The Divas’ two-minute offense responded to the challenge. Ashley Whisonant made a couple of terrific catches, the last being a 29-yard reception from Hamlin in the end zone with just seven seconds left before halftime. Although the Divas missed the extra point, D.C. had cut their deficit to one score at the half, 35-27.
The D.C. Divas took the second half kickoff and nearly pulled even as the third quarter began. Hamlin threw a 25-yard touchdown pass to Scott, and the extra point kick pulled the Divas within a single point, 35-34.
But Whitney Zelee and the Militia then scored three successive touchdowns to seize control of the game. First, Zelee raced seven yards to put the Militia back ahead by seven, 41-34. A well-executed onside kick gave Boston possession again, and Zelee scored two touchdowns in the span of less than a minute by ripping off a 45-yard dash to the end zone. That run gave the Militia a 48-34 lead.
The Divas’ offense again stalled and was forced to punt, and a snap above the punter’s head was recovered by the Militia at the D.C. 19-yard line. Zelee ran for her third touchdown of the quarter – and her fifth of the game – from seven yards away to give the Militia an insurmountable 55-34 advantage.
The Divas refused to fold, however. Grigsby raced for her second score of the contest, and Hamlin tossed to Whisonant for the two-point conversion to cut the deficit to 55-42 after three quarters.
On the first play of the fourth quarter, the Militia booted a 23-yard field goal to extend their lead to 58-42. The Divas were still within two scores, and the offense moved the ball down the field in an attempt to cut the margin to a single score. But a pitch from Hamlin to Grigsby went astray, and the Militia recovered the fumble at the Divas’ 14-yard line to end the threat.
Boston ended an 86-yard drive with Zelee rushing for her fourth straight Militia touchdown. Zelee’s sixth score of the game followed by her two-point conversion rush put the Divas behind, 66-42, with just over six minutes remaining.
Yet the offensive fireworks were far from over. Hamlin hit Whisonant for a fifty-yard touchdown strike to push the score to 66-48. After a recovered onside kick, Boston notched their tenth touchdown of the game with a long run to take a 72-48 lead.
Grigsby finished the scoring with a two-yard touchdown run capped by a two-point conversion with two minutes left in the game. That provided the final score in a wild, record-shattering, 72-56 contest that concluded when the Militia recovered an onside kick and ran out the clock.
The 56 points scored by the Divas were the most the Militia have ever surrendered in a single game, breaking the record of 54 the Divas scored against them in last season’s defeat. The Divas also became the first team to score 56 points in a losing effort in a playoff game, surpassing the 58-55 defeat suffered last season by the Kansas City Titans versus the St. Louis Slam.
The Militia’s previous season-high this year for points scored was 48. The Divas knew coming into this contest that 56 points would have been enough to defeat the Militia in any of their previous games this season.
But even that wasn’t enough on Saturday, and the Boston Militia secured the northeast championship for the fifth consecutive year.

Saturday, July 5, 2014

Bethesda Big Train Matt Bowman Promoted to Mets Triple-A (Las Vegas)

Matt Bowman Promoted
 
Matt Bowman (BT '10-12) is yet one step closer towards achieving his dream of pitching in the major leagues. After being selected by the New York Mets in the 13th round (No. 410 overall) in the 2012 MLB Draft out of Princeton, the Chevy Chase, MD native has worked his way up the Mets' farm system in a hurry. 

After stops with the Brooklyn Cyclones (New York-Penn League) in  2012 and the Savannah Sand Gnats (South Atlantic League) and St. Lucie Mets (Florida State League) in 2013, Bowman started 2014 with the Binghamton Mets (Eastern League).

In 14 appearances with Binghamtom this season, Bowman notched six wins while posting an ERA of 3.50 to go along with 77 Ks in 79.2 innings pitched. 

Bowman was a crucial piece of the Big Train's 2011 National Championship Team in which he posted a 5-2 record to go along with a league-leading 0.82 ERA. 

Bowman will report to the Las Vegas 51s, the New York Mets Triple-A Affiliate that plays in the Pacific Coast League.

2014 CRCBL Standings 
 
TEAM
W
L
%
GB
BIG TRAIN 
18
4
.818
 -
Rockville Express
15
9
.625
4
Baltimore Redbirds
12
8
.600
5
Alexandria Aces
13
10
.565
5.5
FCA Herndon Braves
10
10
.500
7
Vienna River Dogs
10
10
.500
7
Youse's Orioles
10
13
.435
8.5
Gaithersburg Giants
10
13
.435
8.5
SS-Takoma T-Bolts
9
13
.409
9
D.C. Grays
9
15
.375
10
Baltimore Dodgers
6
17
.273
12.5

The Secret of People Who Don't Get Cancer

The secret to curing cancer:
You've been throwing it in the trash!

    In 1921, a British doctor discovered that a remote tribal people was almost totally cancer-free. But when members of this tribe move away from their native land and change their diet, they get cancer just like anyone else.

    It's all thanks to a food most of us throw away as waste!

    Click here now and watch a new video presentation about this cancer breakthrough.

    One cancer expert calls this overlooked food "the key to curing AND preventing cancer" — and you can benefit NOW -- without going to a doctor or buying expensive supplements.

    This little throwaway food tastes great. Bill Clinton (of all people) eats it regularly, and so can you.
Nate Lewis CSCS
US Sports Strength and Conditioning

    Click here now to watch the video!

Cancer -- Step Outside the Box

Friday, July 4, 2014

Last call, only 3 spots left (hurry up)


I had a feeling I was going to get a bunch of people who were interested in my 14 Day Fat Furnace program...

I originally had 15 spots open, and since the previous email (& announcement) I sent out got such a huge response... I only have three spots left for my 14 Day Fat Furnace program.

But you can still get one of these three remaining spots if you click here and sign up for US Sports Online Strength and Conditioning (Specify the 14 Day Fat Furnace Program During Forms Section of Sign up)

The program starts this Monday.

And, in case you missed the last email, here are the details of the 14 Day Fat Furnace program Free for the first 7 days then continue on the program for only $9.99 per month (cancel at any time):

It’s simple: you'll come and workout at your gym or favorite workout space three to five days per week for two weeks (14 days), and eat the foods that I've outlined for you in the program. That’s it!

You’ll experience some soreness in your muscles. It won’t be too bad, but definitely a little soreness letting you know that you just had an awesome full-body workout.

I'm totally against starvation diets so the nutritional guidance that you’ll get is totally safe and very, very healthy. It's actually a decent amount of calories manipulated in a crafty way to help your body burn maximum fat and to retain muscle tone during the 14 days.

So be sure to take one of the three remaining spots and join us this Monday for the kick start of your 14 Day Fat Furnace program.

To lock in your spot just click here and choose the first option US Sports Online Strength and Conditioning With 7 Day Free Trial

Looking forward to seeing you online this Monday!

Nathan Lewis CSCS
 
" He (Nathan) consistently asked for feedback on how I was feeling and if I had any pain, soreness or problems...Nathan your passion and commitment to your work is truly inspiring." Michelle Trainee for 5 months.======================================


Thursday, July 3, 2014

D.C. Divas and Boston Militia Prepare for Record Sixth Straight Playoff Game

Neal Rozendaal
Watch the D.C. Divas @ Boston Militia Saturday July 5, 6pm EST

Washington, DC – You may have heard this story before. The Divas’ season, it seems, always comes down to this.

When the D.C. Divas (5-3) travel to Boston Saturday to face their archrivals, the Boston Militia (8-0), it will mark the sixth consecutive season that these two teams have faced each other in the playoffs. It will break the record for most playoff meetings between any pair of teams in women’s football history, currently shared by the Sacramento Sirens and Seattle Majestics (2003, 2004, 2005, 2007, and 2012).

What’s incredible about the Divas’ and Militia’s rivalry, however, is that these two teams have clashed in the postseason six years in a row. The D.C. Divas and Boston Militia have met in the playoffs every season since 2009. Other than the Divas and Militia, no two teams in women’s football history have ever met in the playoffs more than three seasons in a row.

The D.C. Divas qualified for the conference semifinal round with a convincing 69-8 victory over the Columbus Comets. “It was probably the best all-around performance we’ve ever had against Columbus,” Divas head coach Alison Fischer remarked. “We have a lot of respect for the Comets. They have some great athletes and they’re very physical, so to have that kind of performance against a team like Columbus feels pretty good.”

In their regular season finale, the Divas fell behind against the Boston Militia, 21-0, a deficit that largely contributed to the Divas’ 29-28 defeat. Fischer was particularly pleased with how the Divas were ready to play from the opening whistle against Columbus.

“We challenged the team to get off to a faster start, and I think they did that on both sides of the ball. That was very good to see,” Fischer said. “You like to see the offense and the defense clicking at the right time and building as the season goes on, and I think we definitely responded and rebounded against Columbus.”

Now the Divas must hit the road to face a team that has beaten them twice this season by a combined five points. Both regular season contests against Boston came down to the final minute, and while the Divas have improved enough to challenge the Militia until the final whistle, they know that the final step – actually triumphing over Boston – is the most difficult one.

“Both of our games against Boston were really close and tough losses,” Coach Fischer confirmed. “They’ve beaten us several years in a row, and we’re still continuing our climb. But our players are excited to get one more shot to try to beat them, so we’re looking forward to it.”

The winner of the Divas-Militia contest advances to the Eastern Conference championship game. The Divas have never made it to the conference title game since joining the WFA in 2011, because they have bumped heads against the Militia before reaching the conference championship each time. Although it’s just a conference semifinal matchup, playoff games between the Militia and Divas have so much intensity and high-quality play that they take on the feel of championship-level contests.

Fischer feels that the Divas’ tough schedule has prepared them for this moment. “Even our regular season meetings with Boston feel like playoff games,” Fischer said. “Whenever we play Boston, there’s a lot riding on the outcome because of the quality of the two teams and the nature of our rivalry.”

Most Playoff Meetings in Women’s Football – All-Time
6 – D.C. DIVAS & BOSTON MILITIA (2009-2014)
5 – Sacramento Sirens & Seattle Majestics (2003-2005, 2007, 2012)
3 – D.C. DIVAS & COLUMBUS COMETS (2006, 2013, 2014)
3 – Boston Militia & Chicago Force (2011-2013)
3 – Chicago Force & Dallas Diamonds (2008, 2010, 2013)
3 – Columbus Comets & West Michigan Mayhem (2005, 2006, 2009)
3 – New York Sharks & Atlanta Xplosion (2005-2007)
3 – Oklahoma City Lightning & Pensacola Power (2003-2005)
3 – Detroit Demolition & Pensacola Power (2002, 2003, 2005)

Around the WFA – The winner of the Divas-Militia game will advance to the National Conference championship game against the winner of the Chicago Force and Miami Fury. The reigning WFA champion Chicago Force (7-1) began their title defense with a dominating 66-0 victory over the West Michigan Mayhem. The Force are making their 11th playoff appearance, tied with the Divas for the most playoff appearances in women’s football history…The Miami Fury (7-2), on the other hand, won the southeast region championship by going on the road and upsetting the reigning southeast champion Atlanta Phoenix, 9-7. It was the first non-forfeit playoff victory in the Fury’s franchise history, which dates back to 2000.

In the Midwest Region championship, the Austin Outlaws will travel to take on the Kansas City Titans. The Austin Outlaws (8-1) narrowly held off the Minnesota Machine in the previous round, 14-3. The Outlaws are one win away from qualifying for their first conference championship game since 2002, when they advanced to their only national championship game in team history…Standing in their way are the Kansas City Titans (9-0), who easily handled the WFA’s other Texas team, the Houston Power, in the previous round. It was the first official playoff victory for the Titans, a team that was formed in 2013 from a merger of the Kansas City Spartans and Kansas City Tribe. The Titans hope to be the first Kansas City team to advance to a conference championship game since the Tribe captured the national title in 2009.

In the Pacific region, the Seattle Majestics (8-1) pulled off the upset of the conference quarterfinal round, traveling to Fresno and toppling the Central Cal War Angels, 13-12. Seattle is attempting to move on to the conference championship game for the first time since 2008, when they fell to the eventual national champion Dallas Diamonds…Seattle will host the San Diego Surge (9-0), who advanced to the conference semifinals by downing a stubborn Las Vegas Showgirlz squad, 48-16. The Surge, who have a 41-3 record since 2011, are looking to get back to the national title game for the third time in four years and add another trophy to the national championship they won in 2012.