Exercise, eating, and fat loss.

It's all about balance. All US Sports Online Strength and Conditioning Programs come with our state-of-the-art nutritional planning software. NOT a diet or restrictive fad program. Sensible eating to help you energize your body for your challenging workouts, 

-Nate

Most people who exercise and decrease caloric intake can expect to see decreases in body fat. However, health and fitness professionals are becoming aware that this isn't always the case.

Research has shown that the body has an internal control mechanism that drives it to maintain a particular level of body fat. The term used to describe this phenomena is "set point."

The set point mechanism acts much like a thermostat, turning energy expenditure up or down to avoid either weight gain or weight loss. So when you restrict caloric intake, the body attempts to maintain its weight and fat by lowering the metabolic rate. Conversely, the body will lose weight gained in excess of its internally regulated point by increasing metabolism. This may explain why some people have to exercise quite a bit in order not to gain weight.

Until recently we were told that the most efficient way of manipulating the set-point was by increasing exercise, thereby programming the body to store less fat. Now we know that after a certain amount of time this is no longer true. That internal control mechanism wants to maintain the equilibrium defined by your genes. So, although you can exercise your way to a leaner body than your parents, at a certain point it becomes counter productive.

Most people who claim to be exercising more and eating less without seeing changes in body composition feel desperate. Consequently, they exercise more and eat less. In fact, the "cure" for a damaged set point is to drop back on your exercise program and increase the nutrient density of your diet. Since this flies in the face of everything you have heard it's a difficult task that can only be managed with daily support and dealing with body image issues that normally cause problems at this stage.

Stress is another well recognized cause for the inability to decrease body fat despite a physically active lifestyle and low calorie diet. Experts now acknowledge there is a relationship between stress and weight gain. They even suggest that it has to do with the fight or flight mechanism that encourages the body to store fat under stress. However, there is no significant research to explain this phenomena.

If you are exercising more and eating less and still not able to lose weight, you should seek professional help with a credited dietitian and/or nutritionist.

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Big Train Players in Pro Ball

Updated on August 18, 2014 Cody Allen (BT 2008 & 2010) -picture above- has emerged as a key relief pitcher for Terry Francona's Cleveland Indians this year. Earlier in the season, after Francona removed John Axford from the closer role, Cody Allen won the job and has proved to be a reliable stopper out of the pen in the 9th inning.  Allen has converted 15 out of 16 save chances and recorded 9 holds for the Indians during the 2014 season.  Martin Agosta, RHP (BT 2011) Second time with San Jose Giants (California Lg. - Hi A) 3-2, 8.58 ERA in 10 games; after going onto disabled list, he did a rehab assignment with the AZL Giants (Arizona Lg. - Rookie) 1-0, 4.50 ERA in 4 games. Cody Allen, RHP (BT 2008 & 2010) Cleveland Indians (American League - MLB) 4-2, 15 saves, 1.88 ERA in 58 games. Leads team in saves and is second in pitching appearances. Adam Barry, OF/3B/1B/RHP (BT 2011-12) With Trinidad Triggers (Pecos Lg. - IND) for second time this year .240, 18 hits, 2 HR, 19 RBI in 29 games; 1-0, 7.00 ERA in 7 games as pitcher; earlier in season was traded to Fort Worth Cats (United Lg. - IND), where he hit .196, 11 hits, 1 HR, 5 RBI in 18 games, and then was released. Matt Bowman, RHP (BT 2010-11-12) With Las Vegas 51's (PCL - AAA) for third time this season 2-1, 1.88 ERA in 4 games; has been with Binghamton Mets (Eastern Lg. - AA) four times this season 7-6, 3.11 ERA in 17 games. Collin Cargill, RHP (BT 2007) With Jacksonville Suns (Southern Lg. - AA) four times this year 3-1, 3.90 ERA in 25 games; promoted three times to New Orleans Zephyrs (PCL - AAA) 0-1, 6.92 ERA in 11 games, and returned to Jacksonville. Mike Costanzo, 3B (BT 2003) Louisville Bats (International Lg. - AAA) .194, 25 hits, 4 HR, 15 RBI in 43 games; on disabled list. Ryan Doran, RHP (BT 2012) South Bend Silver Hawks (Midwest Lg. - Lo A) 1-0, 1.06 ERA in 3 games; began season with Hillsboro Hops (Northwest Lg. - ss-A) 4-3, 2.56 ERA in 10 games. Brian Dozier, 2B (BT 2006) Minnesota Twins (American Lg. - MLB) .235, 119 hits, 20 HR, 53 RBI in 119 games. Leads his team in runs scored (84), stolen bases (19), total bases (194), and HR. Brian leads all major league second basemen in runs scored and HR. Is sixth among second basemen in Wins Over Replacement Value. Chris Duffy, 1B (BT 2007) Sioux Falls Canaries (American Assn - IND) .256, 81 hits, 13 HR, 47 RBI in 86 games. Nate Fury, RHP (BT 2010) West Michigan White Caps (Midwest Lg. - Lo A) 1-0, 1.17 ERA in 5 games; after earlier stints with GCL Tigers (Gulf Coast Lg. - Rookie) 0-0, 0.00 ERA in 1 game; and with Lakeland Flying Tigers (Florida State Lg. - Hi A) 0-3, 3.65 ERA in 9 games. Ryan Garton, RHP (BT 2011) Charlotte Stone Crabs (Florida State Lg. - Hi A) 5-2, 4 saves, 3.30 ERA in 35 games. Ben Griset, LHP (BT 2012) Bowling Green Hot Rods (Midwest Lg. - Lo A) 2-6, 4.24 ERA in 12 games mostly as a starter; after beginning season with Charlotte Stone Crabs (Florida State Lg. - Hi A) as a reliever 1-1, 0.71 ERA in 5 games. Justin Hepner, RHP (BT 2013) GCL Marlins (Gulf Coast Lg. - Rookie) 0-0, 16.87 ERA in 2 games. T. J. Hose, RHP (BT 2004) Camden Riversharks (Atlantic Lg. - IND) 4-7, 1.92 ERA in 38 games. Leads staff in pitching appearances. Alex Hudak, OF (BT 2011) Camden Riversharks (Atlantic Lg. - IND) .287, 82 hits, 7 HR, 39 RBI, in 82 games.  Brenden Kalfus, OF (BT 2011) Vancouver Canadians (Northwest Lg. - ss-A) .151, 8 hits, 2 RBI in 22 games. Matt Long, OF (BT 2006) Arkansas Travelers (Texas Lg. - AA) .250, 34 hits, 3 HR, 9 RBI in 37 games; after starting season with Salt Lake City Bees (PCL - AAA) .261, 63 hits, 5 HR, 29 RBI in 64 games. After suffering an injury, Matt had rehab assignments with AZL Angels (Arizona Lg. - Rookie) .333, 1 hit in 1 game and with Orem Owlz (Pioneer Lg. - Rookie) .667, 2 hits in 1 game.  Joe Mantiply, LHP (BT 2010) Erie SeaWolves (Eastern Lg. - AA) 0-0, 1.93 ERA in 4 games; after starting season with West Michigan White Caps (Midwest Lg. - Lo A) 6-3, 8 saves, 2.40 ERA in 38 games. Named to the Midwest League All-Star Game. Michael McKenry, C (BT 2004) Second time this season with Colorado Rockies (NL - MLB) .347, 34 hits, 4 HR, 14 RBI in 36 games; has twice been with Colorado Springs SkySox (Pacific Coast Lg - AAA) .313, 26 hits, 3 HR, 12 RBI in 23 games.  Brennan Middleton, SS (BT 2010-12) Hagerstown Suns (So. Atlantic Lg. - Lo A) .259, 52 hits, 14 RBI in 61 games. Ethan Miller, RHP (BT 2012) Salem-Keiser Volcanoes (Northwest Lg. - ss-A) 5-1. 3.93 ERA in 12 games. Mitch Morales, SS/2B (BT 2012) AZL Padres (Arizona Lg. - Rookie) .125, 2 hits, in 8 games. Mason Morioka, C (BT 2009-11) Rockford Aviators (Frontier Lg. - IND) .218, 29 hits, 1 HR, 11 RBI in 42 games. Daryl Norris, RHP (BT 2011) With Lakeland Flying Tigers (Florida State Lg. - Hi A) for third time this season 0-1, 10.57 ERA in 3 games; after earlier stints with GCL Tigers (Gulf Coast Lg. - Rookie) 1-5, 1 save, 7.43 ERA in 7 games; and with Connecticut Tigers (NY-Penn Lg. - ss-A) 0-0, 4.05 ERA in 4 games.  Cole Norton, OF (BT 2012) On June 16 (pre-season), Cole was re-assigned from the roster of the Grand Junction Rockies to the Colorado Rockies extended spring training camp. Jimmy Reed, LHP (BT 2010) With Palm Beach Cardinals (Florida State Lg. - Hi A) for second time this year 5-1, 3.77 ERA in 7 games; after promotion to Springfield Cardinals (Texas Lg. - AA) 1-1, 4.91 ERA in 2 games; and earlier stint with Peoria Chiefs (Midwest Lg. - Lo A) 3-3, 3.88 ERA in 13 games. Hunter Renfroe, OF (BT 2011-12) San Antonio Missions (Texas Lg. - AA) .231, 40 hits, 4 HR, 17 RBI in 46 games; after starting season with All-Star performance at Lake Elsinore Storm (California Lg. - Hi A) .295, 82 hits, 16 HR, 52 RBI, .935 OPS in 69 games. Went 1 for 2 in the 2014 MLB Futures Game. Kelly Secrest, LHP (BT 2011-12) Brooklyn Cyclones (NY-Penn Lg. - ss-A) 3-0, 1.40 ERA in 15 games.  Danny Stienstra, 1B (BT 2008-09-10) Palm Beach Cardinals (Florida State Lg. - Hi A) no record, on disabled list since season started. Nick Vickerson, 1B/2B/3B (BT 2010) Myrtle Beach Pelicans (Carolina Lg. - Hi A) .144, 14 hits, 2 HR, 7 RBI in 33 games; after starting season with Hickory Crawdads (South Atlantic Lg. - Lo A) .299, 50 hits, 4 HR, 25 RBI in 51 games. Matt Wickswat, LHP (BT 2006) Sioux Falls Canaries (American Assn - IND) - 3-7, 6.11 ERA in 19 games. Justin Wright, LHP (BT 2008) With the Memphis Redbirds (PCL - AAA) for the third time this year 3-0, 7.50 ERA in 9 games. Had three stints with the Springfield Cardinals (Texas Lg.- AA) this year, having a sensational record of 2-1, 9 saves, and 1.50 ERA in 31 games. Thanks to Bill Hickman for collecting all the information.

Best of Bethesda Voting Open! Bethesda Magazine's Best of Bethesda "Reader's Poll" is now open! Voting continues until September 15 and the Bethesda Big Train could be considered for a few of the categories. Voters will also receive a $10 coupon to Roof Bethesda restaurant.  If you love the Big Train and want to give us some props,  the survey can be found here.

2014 CRCBL Standings    TEAM W L % GB BIG TRAIN  31 9 .775  - Baltimore Redbirds 25 15 .625 6 Rockville Express 24 16 .600 7 Gaithersburg Giants 23 17 .575 8 Alexandria Aces 23 17 .575 8 Youse's Orioles 18 22 .450 13 Vienna River Dogs 18 22 .450 13 FCA Herndon Braves 17 23 .425 14 D.C. Grays 15 25 .375 16 Baltimore Dodgers 13 27 .325 18 SS-Takoma TBolts 13 27 .325 18

build tactical muscle like the REAL superheroes do

From our trainer Coach Joe:

Today I have a true story about a couple of real-life superheroes.

You probably know the story by now; however, there's a "hidden"

lesson that most folks overlook.

I'll reveal this important lesson in a few minutes.

On June 27th, 2005 Marcus Luttrell, Danny Dietz, Michael Murphy,

and Matthew Axelson, all SEALs, roped out of a helicopter into the

rugged terrain of Afghanistan to take out their target.
 

Luttrell initially had worries about the terrain and lack of cover

that later proved true. The four SEALs quickly realized they were

getting into any sniper's worst nightmare, difficult terrain with

no cover of any kind, so they had to backtrack and try to find

better routes and hides.
 

After being dug in for quite sometime, a trio of goat

herders stumble upon the SEALS, causing a difficult moral and

tactical decision. They knew if they let the three of them go they

would more than likely notify Taliban members in the area.

If they killed them there would be moral issues to deal with.

But no matter what they decided, they would be criticized by the

liberal media.

The SEALs knew it wouldn't matter whether it was the correct

tactical decision, and that by letting them go, they may be causing

their own deaths. After a lengthy discussion and tense vote, they

decided to let the herders go.

It didn't take long to pay the price for this decision.

Taliban fighters began arriving on the top of the hill above the

SEALs, searching for them. The SEALs were greatly outnumbered and,

once the firing started, they truly had no reprieve as the Taliban

fighters continuously rained down gunfire and RPGs from their

superior position. Luttrell and his men had to repeatedly provide

cover fire, retreat, and try to protect their flanks.

The SEALs amazingly held their own for quite some time, but with so

much lead coming down at them it was only a matter of time before

they began taking hits. With unbelievable courage and valor, they

would take hits, yet continue blasting away at the enemy.

Even with repetitive mortal wounds these badasses would strategically

pick their targets and fire away. However, the human body can only

take so much damage before shutting down and for Danny, Michael

(Mikey), and Matthew (Axe) that point was reached, leaving Marcus

Luttrell on his own...

What happens next is absolutely unbelievable.

I suggest you read the book, Lone Survivor, to find out the true

story.

The underlying "hidden" theme of the book is how well these men are

conditioned--both physically and mentally.

How well they can suck up punishment and stay in the fight.

And it's no surprise when you understand how hard they train.

These elite tactical athletes have the know-how to do their

tactical workouts anyplace, anytime with little more than their own

bodyweight.

Now it's your turn...

==>> Build tactical muscle like the REAL superheroes do...

This revolutionary tactical strength and conditioning program

provides a simple bodyweight-training blueprint to help you gain

strength, boost power, and rebuild your body.

You don't want to miss this.

==>> Build tactical muscle like the REAL superheroes do...

Train hard and stay safe,

Coach Joe

Joseph Arangio
Tactical Workouts for Military and Law Enforcement

5 F REE Videos: SECRETS for Building Tactical Muscle
[INSTANT ACCESS] ==>> Tactical Workouts

VIDEO Reveals SECRETS to Transform Your Body Faster
Personal Trainers: Train More Clients, Make More, Have More Freedom

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Does that hurt? Exercise injuries...

-Nate Lewis US Sports Strength and Conditioning

Can you relate to this scenario? After putting it off for too long, you commit to get fit—only to find yourself injured the minute you start working out. 

All of the sudden your fitness goals go back on the shelf and you are left to deal with the pain.

Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing.

And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.

Top 3 Workout Injuries
The following three ailments occur commonly among active people. Let's explore the cause of each and then detail your very own injury prevention plan—because let's face it, you simply don't have time to spend nursing and injury (and losing all that progress you had made).

1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.

2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.

3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives—and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:

• Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
• Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.
• Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.

Your 5-Step Injury Prevention Plan
Injuries don't have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.

Step 1: Stretch
What is more boring than stretching? You want to exercise, not sit around touching your toes—right? Even though it isn't exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains—remember? Take the time to stretch everyday before and after your workout to stave off injury.

Step 2: Warm Up
Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.

Step 3: Proper Gear
For most fitness enthusiasts proper gear has everything to do with their shoes. Don't be fooled—not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren't too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.

Step 4: Lifestyle
Stop for a moment and think about your car—if you don't maintain it with regular tune ups, oil changes and quality fuel then you can't expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.

Step 5: Condition
This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys - you get to look and feel great! And who doesn't what that, right?

The ultimate injury prevention plan is to work with me, your qualified fitness expert! Together we will explore proper technique and will craft a plan for your unique fitness goals.

Wouldn't you love to see awesome results before this summer comes to an end? Simply reply to this email, call me today, or click here, to get started. It's time to take action and get the results that you deserve!

Write a Comment

Your Ticket to Get Fit!

Come give my fitness program a try. I have the whole fat loss equation down to a science, and I'd love nothing more than to help you achieve your fitness goal.

My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?

Let's do this! 

Spinach & Egg White Wrap

This wrap is delicious for breakfast, lunch or dinner. It's ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked! Servings: 2 

Here's what you need:

• 1 teaspoon olive oil
• 1 garlic clove, minced
• 1/4 cup tomato, finely chopped
• 2 cups spinach, roughly chopped
• 1 cup egg whites
• dash of salt and pepper
• 2 sprouted grain tortillas
• 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)

1. Spread a tablespoon of pesto over each tortilla and set aside.
2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

Help me spread the fitness truth... Forward this newsletter to your friends, family and co-workers by using the ‘Refer a Friend' link below!

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Ok, see you Monday :)

Hey, I have posted a couple of times about the "16 Day Sexy Slim Down" starting Monday.

I have two spots left and I wanted to make sure you got in.

16 days from now you're going to be a new sexier, slimmer you...

And you're gonna LOVE IT!

NO MORE EXCUSES!

Like I said, the 16 Day Sexy Slim Down starts Monday 08/18/2014

Train online with our US Sports Strength Coaches at your favorite gym, at home, or at your favorite workout space. On your schedule!

So just call click here and I'll get you all dialed in.

Just picture stepping on that scale and being 8-12 LBS Lighter...

Fitting back into your "skinny jeans"...

And seeing the new sexier, slimmer YOU in the mirror.

Ah, you're going to feel so PROUD of yourself :)

Anyone can commit to just 16 days, right?

Besides, its FREE for the 16 days and up to 30 days thereafter!

Don't you owe it to yourself to see how this amazing new system can help you achieve the body you deserve?

So just take two seconds and click here and I'll get you scheduled in for Monday.

You'll be so glad you did.

Nathan Lewis CSCS

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