Feature Exercise

Barbell Front Lunge Place the bar across your shoulders and trapezius muscles. Step forward 2.5 to 3.5 feet and drop straight down. Try to keep your forward knee above your foot as you lower your body down as far as is comfortable to you, or until your front thigh is parallel to the ground. If your knee moves out in front of your foot you will increase the stimulus to the frontal quadriceps muscles of your leg, but you will also greatly increase the stress to your knee joint. Maintain good posture throughout the lift. Exhale as your push off the front leg and return to the starting position. This is an excellent exercise for developing the muscles in your buttocks and thigh area. View a video of this exercise

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 programfully 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

Bowie State's Darrell Brooks Elected President of the CIAA Men's Basketball Coaches Association

BOWIE, Md. - The Central Intercollegiate Athletic Association announced today that Bowie State University head men's basketball coach Darrell Brooks has been elected the new President of the CIAA Men's Basketball Coaches Association.

Coach Brooks replaces former president Shawn Walker of Elizabeth City State University.  He will represent the men's basketball coaches on the CIAA Basketball Tournament Committee during his term.  It is also important to note that both he and Coach John Hill of The Lincoln University serve on the NCAA Division II Men's Basketball Regional Advisory Committee for the Atlantic region.

Brooks will begin his sixth season as head coach of the Bowie State University men's basketball program when the 2014-2015 campaign gets underway. The Brooklyn native is a 1979 graduate of the University, as well as a two-year letter winner for the Bulldog Basketball team at point guard.

LIU Post Sits Atop ECC Men's Soccer Preseason Poll

Central Islip, N.Y. - The LIU Post men’s soccer team has been picked as the favorite to win a third straight ECC Championship in 2014 as voted upon by the league’s coaches. Seniors Eivind Austboe (Stavanger, Norway) of LIU Post and Christoffer Olesen (Kristiansand, Norway) of Bridgeport have earned the ECC Preseason Offensive and Defensive Player of the Year awards, respectively.

LIU Post, who claimed their second straight ECC Championship and third title in the past five years last season, was nearly a unanimous choice for the top spot with 10 out of 11 first place votes and 119 points. In 2013, the Pioneers tied a program record with 18 victories for the second straight season. LIU Post, who spent four weeks as the No. 1 team in the nation in 2013, begins the 2014 slate ranked at No. 8 in the National Soccer Coaches Association of America Preseason Top 25 poll.

New York Institute of Technology, who did not make the ECC Championship but did earn a berth in the NCAA Tournament a year ago, finished with 95 points in the poll to rank second just ahead of Bridgeport. The Purple Knights round out the top three with 94 points. Dowling, which advanced to the ECC Championship Final and also the NCAA Tournament, received the final first place vote and comes in fourth in the poll with 85 points.

Austboe had one of the best seasons in ECC history on the way to winning the conference's Offensive Player of the Year award a year ago, scoring 24 goals and dishing off 10 assists for a whopping 58 points. His goal and point totals were more than twice the total of the runner-ups on the ECC leader board and also ranked second in all of Division II. For his efforts, Austboe was named the Daktronics Division II National Player of the Year as well as being honored as a First Team All-American by both Daktronics and the National Soccer Coaches Association of America (NSCAA).

Olesen, a four-year starter on the Purple Knights' back line, has earned the coaches' vote as the Preseason Defensive Player of the Year. He started 15 games in 2013 and was a key member of a Bridgeport defense led the conference with only 14 goals and a 0.87 goals against average. Olesen chipped in with three goals and one assist during the 2013 campaign, as well.

2014 ECC Men’s Soccer Preseason Poll
School                                  Pts.          2013 Record
1. LIU Post (10)                      119          18-2-2 (8-0-2 ECC)
2. NYIT                                  95            13-5-0 (6-4-0 ECC)
3. Bridgeport                          94             9-7-0 (7-3-0 ECC)
4. Dowling (1)                         85             12-5-3 (5-2-3 ECC)
5. Mercy                                83             11-4-4 (5-2-3 ECC)
6. Queens                              62             9-5-3 (4-4-2 ECC)
7. District of Columbia             59             7-6-3 (2-5-3 ECC)
8. St. Thomas Aquinas            43             7-8-1 (4-6-0 ECC)
9. Molloy                                41             5-9-3 (3-4-3 ECC)
10. Roberts Wesleyan             33             4-12-2 (2-7-1 ECC)
11. Daemen                           12              4-13-1 (0-9-1 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.

Bad News :(

Hi, Nate here again, 

Three days ago I told you about my new 21 Day Rapid Fat Loss Program that starts 09/01/2014. 

Well, the response to my 21 day rapid fat loss online bootcamp has been huge. 

I have more information for those of you who want to start this fun 21 day life changing program. 

Here's the deal. We only had room for 12 new participants (as this online camp will run concurrent within our existing bootcamp) ...now there's only 4 spots remaining. 

The 21 day rapid fat loss online boot camp is where you get a customized  bootcamp-style workout that will last (three weeks) and starts 09/01/2014. The best results will come if you commit to training 3-5 days per week. 

Call in sick to work for those three weeks if you have to (just kidding). 

Since it's a custom class everyone will participate at their own level so it doesn't matter what shape you're in... you're going to get amazing results during these 21 days. 

Here's what you need to know:

• Bootcamp times will be on your schedule, at your gym, fitness center, home or favorite workout space . (We ask that you commit to at least three days a week for best results)
• We're making it FREE from our regular class price of $299 (in person) down to  for this special 21 day bootcamp and after 30 days its only 66 cents per day.
• We're also including a free 21 day personalized, calorie and life style specific meal plan to help you get even faster results.

Since the response to this was bigger than I anticipated and since we only have room for 4 more participants we are doing the registration on a first "click" first serve basis. 

We want to get everyone registered for this 21 day fun fest as soon as possible. So here is what you need to do to get in on the action. 

Click here and we will get you registered and squared away. 

Remember, there are only 4 spots available so it's all about first come first serve. 

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A Complete Fitness Program

The basic components of a sound fitness program are below. Put these components into a progressive plan for maximum results. The trainers and coaches of US Sports Online Strength and Conditioning can  design and deliver your customized strength, cardiovascular, flexibility, and nutrition program complete and ready for you to implement in 24 hours or less. Click here and fill out the free fitness profile form to get started. And then prepare for fitness success!

-Nate

Types of Exercise

From John Hopkins Health

Fitness is most easily understood by examining its components--cardiovascular endurance, muscular strength, muscular endurance and flexibility.

Cardiovascular endurance is the body's ability to do large muscle work, i.e. moving the body over a period of time. This ability is dependent on the cardiovascular system's ability to pump blood and deliver oxygen through your body. Cardiovascular endurance should be a central component of your overall fitness program. Improving cardiovascular endurance increases your supply of oxygen and energy to your body. It also decreases your risk of heart disease, stroke, high blood pressure and other life-threatening diseases.

VIDEO Reveals SECRETS to Transform Your Body Faster

When a heart is well-conditioned, it is like any other muscle--it becomes stronger and more efficient. A normal heart beats at a rate of approximately 70 beats per minute at rest or about 100,000 beats a day. The well-conditioned heart can actually beat as few as 40 times a minute at rest or approximately 50,000 beats per day. A well-conditioned heart conserves energy, and can supply oxygen-rich blood to the rest of the body with half the effort.

Strength is the ability of a muscle or group of muscles to exert an amount of force, typically in a one-time burst of effort. Weight-lifting (or "resistance training") is a classic example of strength-training because it increases muscle strength and mass, as well as bone strength, by placing more strain on muscles and bones than they are used to. When you lift weights, muscles are forced to meet that challenge by generating more force-generating proteins to feed the "fibers" that grow during exercise.

Most muscles have a combination of two types of fibers that are challenged during strength-training activities: Fast-twitch fibers provide the explosive force needed for weight-lifting or activities such as sprint racing. Slow-twitch fibers are for endurance, such as the ability for muscle to withstand fatigue. Most muscles have a 50-50 blend of fast-and slow-twitch fibers, but others have an advantage one way or the other. When you make muscles work harder, you actually tear these fibers. As they rebuild, they get stronger and bigger, resulting in harder, tighter and larger muscles.

Muscle Endurance is the ability to resist fatigue and continue to exercise over long periods of time. While strength-training is needed to maintain muscle strength, endurance training is required to achieve stamina. Muscular endurance is the ability of muscles to continue working strong without rest, such as the ability of a quarterback to throw long pass after pass.

Flexibility is the ability of joints and muscles to achieve a full range of motion. This results in the preventing injuries and helps keep your body feel comfortable after exercise. Despite popular opinion, there's no evidence that you should lose flexibility as you build muscle.

Unfortunately, there is truth that the natural aging process can rob you of muscular strength, endurance and flexibility--if you don't maintain them. That's why a regular fitness regimen becomes increasingly important as you age.

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Bridgeport Picked to Repeat as ECC Women's Soccer Champions

Central Islip, N.Y. - The University of Bridgeport women's soccer team, East Coast Conference Champions in 2013, have been picked to repeat by the league's coaches in the 2014 preseason poll. Junior forward Susanne Vistnes (Randaberg, Norway) from LIU Post takes home the Preseason Offensive Player of the Year award for the second straight year, while Ashleigh Berg (Plymouth, Mass.), a senior back from Bridgeport, was voted the Preseason Defensive Player of the Year.

After winning their second ECC title in three years a season ago, Bridgeport received seven of 10 first place votes to finish atop the ECC preseason rankings with 89 points. The Purple Knights, who finished last season with an 18-3-0 overall record, welcome back 10 players to the roster who started at least 10 games during their championship campaign. Bridgeport also beings the season ranked No. 20 in the National Soccer Coaches Association of America (NSCAA) Division II Top 25 poll.

LIU Post, with 79 points, narrowly edges Mercy, with 78 points, for the second spot in the poll. Both schools received one first place vote in the rankings, as well. LIU Post made their seventh straight appearance in the ECC Championship last season and finished with a mark of 13-5-0. Mercy put together the best season in program history in 2013, making their first ever appearances in the ECC Championship, the ECC Championship Final, and the NCAA Tournament.

Vistnes is awarded the Preseason Offensive Player of the Year award for the second straight season. In 2013, Vistnes lead the Pioneers and the ECC with 14 goals and 34 points. She also finished tied for fifth in the conference with six assists. Her outstanding season led to her repeat selections as the ECC Offensive Player of the Year and a NSCAA Third Team All-American.

Berg takes home the Preseason Defensive Player of the Year honor after being a key cog in a stout Bridgeport back-line in 2013. A Second Team All-Conference and All-Region selection, Berg started 19 games for a Purple Knights squad that allowed only 14 goals and a conference-leading 0.67 goals against average.

2014 ECC Women’s Soccer Preseason Poll
School                               Pts.          2013 Record
1. Bridgeport (7)                  89            18-3-0 (8-1-0 ECC)
2. LIU Post (1)                    79            13-5-0 (6-3-0 ECC)
3. Mercy (1)                        78            13-5-1 (7-2-0 ECC)
4. Roberts Wesleyan           69            11-5-2 (6-3-0 ECC)
5. Dowling                          68            12-3-2 (5-3-1 ECC)
6. Queens                          55            11-6-1 (6-3-0 ECC)
7. Molloy (1)                       41             3-13-1 (3-5-1 ECC)
8. NYIT                              33             6-10-1 (2-7-0 ECC)
T9. Daemen                       19             10-10-0 (1-8-0 ECC)
T9. St. Thomas Aquinas      19             2-12-0 (0-9-0 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.

Twelve Bowie State University Student-Athletes Chosen As 2013-14 D-IIADA Academic Achievement Award Winners

BOWIE, Md. - The Division-II Athletics Directors Association (D-IIADA) announced the 2013-2014 recipients of the D-IIADA Academic Achievement Awards. Twelve Bowie State University student-athletes were chosen as 2013-14 D-IIADA Academic Achievement Award winners. The Academic Achievement Awards is a program that recognizes the academic accomplishments of student-athletes at the Division-II level.

The 12 student-athletes awarded from Bowie State are:
Graduate students Uchechi Ahaiwe and Ashley Davis (Women's Basketball) juniors Cassandra Clayborne and Haley Flint along with seniors Mariela Hernandez and Adria Lewis (Softball), senior Symone Jordan (Volleyball) , junior Marcus King (Football), Channae Manning (Women's Tennis), Adrienne Tolson (Bowling) and junior Ayanna Tweedy (Women's Track).

“We are excited about our twelve student-athletes academic achievement in receiving this award”, said Interim Athletic Director Donna Polk. "This is a reflection of their commitment to success in the classroom and our coaches’ support for academics. We are proud to see our student-athletes recognized."

A total of 155 institutions and a record number of student-athletes (6,949) are being recognized for the 2013-14 Academic Achievement Awards. For the second straight year, the Pennsylvania State Athletic Association had 679 student-athletes honored, a record-high for the program, followed by the Great Lakes Valley Conference (GLVC) with 653 student-athletes. The Central Intercollegiate Athletic Association (CIAA) had 68 student-athletes awarded from five institutions (Bowie State – 12, Chowan – 27, FSU – 4, Shaw – 13, and Virginia State – 12).

In order for a student-athlete to receive an Academic Achievement Award, the athletics director of the Division-II institution MUST BE a CURRENT dues paying member of the D-IIADA.

Also, the student-athlete must:

* have a cumulative grade point average of 3.5 or higher on a 4.0 scale

* have attended a minimum of two years (four semesters of college level work

* have been an active member of an intercollegiate team during his/her last academic year

About D2ADA: The D2ADA is the first organization of its kind to provide educational and networking opportunities; enhancement of acceptable operating standards and ethics; and establishment of the overall prestige and understanding of the profession of Division 2 athletics directors. For more information about the D2ADA, please visitwww.div2ada.com. The D2ADA is administered by the National Association of Collegiate Directors of Athletics (NACDA), which is in its 50th year. For more information on NACDA and the 14 professional associations that fall under its umbrella, please visit www.nacda.com.