The 21 day fitness solution

Hey, Nate Lewis here, 

I've been getting a lot of emails asking if we have fast solution to help with the shrinking the waist, hips and buns area... 

... while there is no quick fix (I don't care what the infomercials claim) I did go to the drawing board and crafted a new 21 day rapid fat loss program that's right up your alley – if you want fast results. 

You probably know that our online boot camp is pretty much full, but we do have room for another small group so I thought I'd let you know that my NEW 21 Day Rapid Fat Loss program starts [09/01/2014] and the best part is that the 21 day program is FREE for the 21 days and INCLUDES a 21 day meal plan program. 

The only catch is that the camp is almost full and we can only take on 12 more participates. So if you're ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to register for our 21 Day Rapid Fat Loss Online Bootcamp. 

Here's how to register... 

Just click here and secure your spot on the 21 Day Rapid Fat Loss Online Bootcamp and you will be all dialed and ready for Monday or just go to this special 21 Day registration page: Here

The class will take place [Monday September 1, 2014] 

Looking forward to seeing you there! 

 Like I said we only have room for 12 more participants for the 21 Day Rapid Fat Loss program and since this email is going out to over 2100 fitness warriors all over the world I'm sure it will fill out quickly.

Cutting Fat Wisely

A good meal plan is not about what you take out. It is more about what you replace with what? Meal planning software included in all US Sports Online Strength and Conditioning Programs

From: Living Better Features

Quality may matter just as much as quantity when it comes to consuming fats. In fact, diets with a higher percentage of fats -- if they are the right kind -- can actually be better for you than their lower-fat counterparts, according to a recent report issued by the American Heart Association (AHA) and published in the journal Circulation.

Make sure you include healthful fats in your diet by stocking your kitchen with olive, canola and peanut oils -- examples of monounsaturated fats. The AHA's recommendation is that no more than 30 percent of your calories come from fat. But a diet rich in these monounsaturated fats, according to the September report, can help lower the risk of heart disease -- even if your fat intake somewhat exceeds 30 percent.

Take a good look, too, at how much of your diet includes saturated fats -- fats that come from animal and dairy sources and some plant oils, such as coconut and palm oils. These can increase your cholesterol level and should be avoided.

One of the study's authors is Penny Kris-Etherton, Ph.D. -- a distinguished professor of nutrition at Penn State University and a member of the AHA nutrition committee. Her study suggests that a fat intake as high as 35 percent can still be healthy -- but she stresses that this is only true if the fats are monounsaturated.

The AHA also recommends that saturated and polyunsaturated fats should make up less than 10 percent of your calorie intake, and that monounsaturated fats should make up no more than 15 percent.

All Fats Are Not Created Equal

Monounsaturated fatty acids (MUFA) help lower LDL cholesterol, the kind that can build up on arterial walls and increase your risk of heart attack and stroke, says Kris-Etherton, even if they make up as much as 35 percent of your calorie intake. But a diet high in saturated and polyunsaturated fats, even if kept within the 30-percent limit, can lower HDL cholesterol -- the kind that helps protect against heart attacks -- and can raise the level of triglycerides, the chemical form of most fat in the body.

Still, a diet high in MUFA can have drawbacks. "When people start adding olive oil and other rich sources of monounsaturated fats, maybe they'll run the risk of adding too many calories to their diet," Kris-Etherton says. But she adds that a high-MUFA diet may be a good alternative to a diet that severely restricts fat, for people who can maintain a healthy weight while on it.

"We have to figure out which diet is going to work best for different people," Kris-Etherton says. "It doesn't have to be a low-fat diet for everybody. What is nice about all of this is now we have another option in the prevention and treatment of heart disease."

Healthy Choices

No matter how healthy you are, make sure you don't consume too many saturated fats, which can raise cholesterol levels, says Alice Lichtenstein, a professor of nutrition at Tufts University and member of the AHA nutrition committee. To decrease saturated fats, buy lean cuts of meat and take advantage of low-fat and nonfat dairy products.

"It may not be exactly what you want, but you can make the substitution and not feel deprived," Lichtenstein says.

It's in the Calories

While Americans have somewhat decreased their saturated fat intake, they have more than made up for the calories in carbohydrate consumption, says Lichtenstein. As a result, the nation is getting heavier, opening the door for health problems such as heart disease and diabetes, which are associated with increased weight.

Lichtenstein explains that avoiding weight gain means taking every calorie into account, remembering that "fat-free" or "low-fat" does not mean "calorie-free." And keeping track of how many of those calories you expend, rather than just how many you consume, is also important in maintaining a healthy weight.

NYIT Tabbed as ECC Women's Tennis Favorite

Central Islip, N.Y. - The women's tennis coaches in the East Coast Conference have predicted a three-peat for the New York Institute of Technology, as the Bears top the conference's 2014 preseason poll. For the second straight season, senior Sara Burinato (Barcelona, Spain) of NYIT has been named the Preseason Player of the Year.

The Bears took six out of nine first place votes in the poll after a dominating 2013-14 season. NYIT was unblemished in ECC play with a perfect 8-0 mark during the regular season and followed by capturing a second straight ECC Championship in the postseason. The Bears' success continued into the NCAA Division II Tournament, as the squad advanced to the National Quarterfinals for the first time in program history and finished with a No. 11 national ranking in the Intercollegiate Tennis Association (ITA) poll.

The Bears are well positioned for another successful campaign in 2014 with six returning players, including the ECC Preseason Player of the Year, Sara Burinato. Burinato, a three-time All-Conference First Team selection, posted a 22-9 singles record and a 26-8 mark in doubles play last season. She was nearly unbeatable in ECC action, going 7-0 in singles and 6-1 in doubles play. Her outstanding play was recognized nationally, as she climbed as high as the No. 21 spot in the ITA Division II singles rankings and finished the year ranked No. 45.

Queens College received two first place votes and 73 points to come in second in the preseason poll. The Knights, who have been ECC runner-up to NYIT the last two seasons, are fresh off their 14th consecutive appearance in the NCAA Tournament. With a record of 19-5 during the 2013-14 season, Queens also finished as the No. 39 ranked team in the ITA Division II poll. University of the District of Columbia rounds out the top three with 59 points, while the final first place vote went to 2013 ECC Tournament participant, LIU Post, who comes in at No. 5 in the poll.

2014 ECC Women’s Tennis Preseason Poll
School                                Pts.        2013-14 Record

1. NYIT (6)                           78          25-6 (8-0 ECC)

2. Queens (2)                       73          19-5 (7-1 ECC)

3. District of Columbia           59          8-8 (6-2 ECC)

4. Roberts Wesleyan            52          16-8 (5-3 ECC)

5. LIU Post (1)                      44          4-7 (4-4 ECC)

6. Molloy                             37           5-9 (2-6 ECC)

7. St. Thomas Aquinas         31           7-7 (3-5 ECC)

8. Daemen                           16           6-15 (1-7 ECC)

9. Dowling                            15           0-10 (0-8 ECC)

( ) – first place votes

***********************************
About the ECC

Founded as the New York Collegiate Athletic Conference in 1989 and rechristened the East Coast Conference in July 2006, the ECC was formed to enhance intercollegiate athletic competition among member institutions and to assist them in integrating athletics into their academic program in a fiscally sound way. The ECC is committed to the highest standards of scholarship, sportsmanship, teamwork, and citizenship. Its mission is to promote the total person concept in its student-athletes, which stresses the abilities to excel in academic achievement, athletic competition, and positive character traits. East Coast Conference members include: University of Bridgeport (Bridgeport, Conn.); University of the District of Columbia (Washington, D.C.); Daemen College (Amherst, N.Y.); Dowling College (Oakdale, N.Y.); LIU Post (Brookville, N.Y.); Mercy College (Dobbs Ferry, N.Y.); Molloy College (Rockville Centre, N.Y.); New York Institute of Technology (Old Westbury, N.Y.); Queens College (Flushing, N.Y.); Roberts Wesleyan College (Rochester, N.Y.) and St. Thomas Aquinas College (Sparkill, N.Y.). Associate Members include: Chestnut Hill College (Philadelphia, Pa.), Dominican College (Orangeburg, N.Y.), and Georgian Court University (Lakewood, N.J.).

The ECC sponsors the following championship sports: baseball; men’s and women’s basketball; men’s and women’s cross country; men’s and women’s lacrosse; softball; men’s and women’s tennis; men’s and women’s indoor track and field; men’s and women’s outdoor track and field; men’s and women’s soccer; and women’s volleyball.

The East Coast Conference is a proud member of the NCAA and Division II. Division II is a dynamic and engaging group of colleges, institutions and conferences of varying sizes and educational missions. Division II members encourage and support diversity; value sportsmanship, fairness and equity; and place the highest priority on the overall educational excellence of the student-athlete.

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Roberts Wesleyan Tops Men's and Women's Cross Country Preseason Polls

Central Islip, N.Y. – The Roberts Wesleyan men's and women's cross country teams have been selected as favorites to capture the East Coast Conference title in 2014 as voted on by the league's coaches. Seniors, Joseph Lasher (Seaford, N.Y.) from LIU Post and Gladys Kimutai (Eldama Ravime, Kenya) from New York Institute of Technology, were named the ECC Preseason Runners of the Year for their respective gender.

Both Roberts Wesleyan squads finished as the top teams in the 2013 ECC Championship Races but were ineligible to win the championships due to their status as NCAA Provisional Members. The Redhawks have since been approved for full NCAA Division II membership and will be eligible to win the conference championship for the first time this fall.

In the men's poll, Roberts Wesleyan received five first place votes to take the top spot with 70 points. Finishing narrowly behind the Redhawks is the five-time defending conference champions, LIU Post. The Pioneers received three first place votes to finish with 67 points. Molloy earned the final first place vote and rounds out the top-three with 55 points.

On the women’s side, Roberts Wesleyan tops the poll with six first place votes and 86 points. The Redhawks return three runners who finished in the top-five at the 2013 ECC Championship and four All-Conference runners in all. Coming in second place in the poll is reigning ECC Champion, LIU Post. The Pioneers, winners of two of the past three ECC Championships, finished with 78 points in the poll. St. Thomas Aquinas comes in at No. 3 with 70 points. Daemen received two first place votes, while Molloy and NYIT each received one to round out the top-spot tallies.

Lasher, a two-time All-Conference selection, was selected as the ECC Men’s Preseason Runner of the Year. In last year’s championship meet, he came in second place with a time of 25:28.62.

Kimutai, a three-time First Team All-Conference runner, earns her third straight Women’s Preseason Runner of the Year award. In 2013, Kimutai finally crossed the finish line first at the ECC Championship meet after being the runner-up in both 2011 and 2012. Her time of 17:39.37 in last year's Championship was also an LIU Post 5K course record. Kimutai excelled away from the ECC Championship race as well, winning both the LIU Post Invitational and the NJIT XC Challenge, while also finishing ninth at the NCAA East Regional to earn Second Team All-Region honors.

2014 ECC Men’s Cross Country Preseason Poll

1. Roberts Wesleyan (5) - 70
2. LIU Post (3) - 67
3. Molloy (1) - 55
4. St. Thomas Aquinas - 51
5. Daemen - 50
6. Queens - 42
7. Dowling - 27
8. NYIT - 25
9. Bridgeport - 18

2014 ECC Women’s Cross Country Preseason Poll

1. Roberts Wesleyan (6) - 86
2. LIU Post - 78
3. St. Thomas Aquinas - 70
4. Daemen (2) - 69
5. Molloy (1) - 56
T6. Queens - 51
T6. NYIT (1) - 51
8. Dowling - 43
9. Bridgeport - 24
10. District of Columbia - 22

( ) –first place votes

Ready To Get Into Great Shape?

Nathan Lewis CSCS US Sports Strength and Conditioning

If it's time to get serious about your fitness program, you need a structured program tailored to your goals and abilities. Using the world's most powerful online training tools, I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and time constraints. Features include: The Fat Burning Workout Everyone Is Talking About Train with some of the World's Greatest Athletes Get the secrets behind building Tactical Muscle

Fully customized exercises, sets, reps and weights. Videos demonstrating proper technique for every exercise. Routines utilizing equipment available to you — home or gym! Personal contact with me anytime via built-in email system. Integrated feedback loop for precise program monitoring. Full Nutritional Counseling With Customized Meal Plan

For more information about my background fee structure and how to get started, go to US Sports Strength and Conditioning

Personal Trainers: Train More Clients, Make More, Have More Freedom

Weekly weightlifting improves elderly strength and performance

No surprise here. A good well planned comprehensive strength and conditioning program can help improve anyone at any age. Get your program here. 

NEW YORK (Reuters Health) -- Lifting weights as little as once a week can increase strength and functional performance in individuals aged 65 to 79 years.

In people over 65 years, resistance training "is now recognized as a safe and effective method for strength development and an important contributor to maintaining independence and enhancing physical capabilities," according to Dr. Dennis Taaffe from the Veterans Affairs Medical Center in Palo Alto, California, and colleagues. Their report is published in the October issue of the Journal of the American Geriatrics Society.

The investigators assigned 19 women and 34 men to one of four 24-week regimens: three sets of eight muscle strength exercises once, twice, or three times weekly, or continuation of usual activity alone.

All three exercise groups increased their muscle strength -- ranging from 37% to 42% during the 24-week program -- significantly more than the control group (4%), the report indicates. The exercise groups also experienced an increase in lean body mass compared with the controls without an increase in fat mass.

Interestingly, the team found no difference among the three exercise groups for upper body, lower body, or whole body strength.

As tests of physical function, the exercise groups all performed more quickly in rising from a chair and in toe-to-heel backward walking for 6 meters (nearly 20 feet) compared with the control group, according to the results.

Thus, "participation in resistance exercise twice, or even once, each week achieves substantial strength gains similar to those accomplished in a standard 3-day per week program, and these gains are accompanied by improved neuromuscular performance," the investigators conclude.

"As declining muscle strength and balance promote falls and fracture in older adults, we suggest that a high-intensity progressive resistance training program of only one session per week may prove useful in reducing the risk of falls and, hence, fracture," Taaffe and colleagues propose.

Source: Journal of the American Geriatrics Society 47:1208-1214.

Personal Trainers: Train More Clients, Make More, Have More Freedom

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Breakfast: The essential meal

No way around it. If you want to body to change nutritionally it will start with a healthy consistent breakfast. 

-Nate

Personal Trainers: Train More Clients, Make More, Have More Freedom

By Elizabeth Somer, R.D.

(WebMD) -- Your mother was right: Breakfast is the most important meal of the day. People who skip breakfast tend to struggle more with weight problems and suffer low energy later in the day when compared to those who take the time to eat.

If you're a seasoned breakfast skipper, change your ways and start eating breakfast -- even if you aren't hungry. It takes two to three weeks to reset the appetite clock. After that, you should notice a boost in energy and fewer problems with overeating later in the day.

breakfast?

The eight or more hour time span between dinner and breakfast is the longest span between any of the three meals of the day. In the hours since dinner, and even while sleeping, the body still needs fuel to keep the heart beating, nerves transmitting, eyes blinking and cells dividing. Much of that fuel comes from the readily available stores of glucose in the blood, liver and muscles.

By sunrise, the body is essentially in a fasting mode, with more than half of the body's glucose usually drained by morning and needing the jump-start that comes from eating a carbohydrate-rich meal. That first meal of the day literally breaks the fast.

Energy drop

If you skip breakfast, you might feel fine, full of energy and ready to go for the first few hours after you wake up. That burst of energy typically comes from a mind and body refreshed after a good night's sleep. But this initial burst of energy wears off as the morning's demands add stress to a body already running on empty.

If you allow even four hours to pass between meals, blood sugar levels drop, resulting in fatigue, poor concentration, irritability and lethargy. Double the time to eight or even 12 hours and you can imagine the energy-draining effects of failing to refuel.

By afternoon, even if you eat a relatively good lunch in an effort to boost lagging energy levels, it's difficult to regain an entire day's worth of energy that you would have had if you had taken five minutes to eat breakfast.

A breakfast primer

What should and shouldn't you eat for breakfast? Avoid high-sugar breakfasts, such as doughnuts and coffee, which provide a quick boost, but leave you feeling drowsy within a few hours. Instead, choose meals with a mix of protein and starch. This will help you to maintain blood sugar levels throughout the morning.

Some good morning choices include:

-Whole-grain cereal and milk

-An English muffin with low-fat cheese and orange juice

-Nontraditional breakfast foods, such as leftover pizza, soup and toast, or a sandwich

-Egg substitute and toast

-whole-wheat toaster waffle topped with fat-free sour cream and fresh blueberries

-A flour tortilla filled with cottage cheese and fresh fruit, warmed in the microwave

-A low-fat whole-wheat bran muffin topped with applesauce and yogurt

-An English muffin topped with one ounce of fat-free cheese and broiled until bubbly, served with a glass of orange juice.

VIDEO Reveals SECRETS to Transform Your Body Faster