A Starter Fitness Program..

You may have never been in a structured program before. Even though you may have worked out for years. It is important to lay down a foundation of strength before moving on to more difficult and challenging programs. The trainers and coaches of US Sports Online Strength and Conditioning can tailor a starter program and beyond. Here is an example:

General Fitness Workouts

General Fitness Programs are designed for overall health and the achievement of a leaner, stronger body. Choose between the standard General Fitness Programs or the Dumbbell Oriented General Fitness Programs. The Balanced Dumbbell GF EXPRESS Programs offer a shorter workout for those busier times when you simply can't spend as much time in the gym. They are also great for those who physically respond better to a program with less overall volume.

Throughout the length of the General Fitness programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workout.

As with all of the programs, the starting point of the workout is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise.

Fine tune the program to include all the exercises that feel best! To maximize the reduction of body fat it is recommended that some cardiovascular exercise be worked into the weekly training schedule. Have fun and get healthy!

Select a Program

2 Day	2 Day GF Express with same day Cardio
2 Day Express!	2 Day Dumbbell Oriented
2 Day Dumbbell General Fitness EXPRESS!	Each program is FREE for the first 7 Days and only $9.99 per month thereafter. View a sample workout program

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

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Do your kids eat right? (From US Sports Strength and Conditioning News)

Every parent wants good things for their children: a positive outlook on life, a healthy respect for authority, a strong sense of self, a disease-free body...a healthy body weight. 

Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.

With all the advances in medicine, how could this possibly be true? The blame falls squarely on today’s toxic food environment.

In short, your kids are eating too much junk.

And who can blame them? Junk food tastes great.

The good news is that healthy food also tastes great. Take these simple tips and transform your child’s diet into one that is packed with good health.
Read More...

Shocked doctors forced to admit cancer cure works

Shocked doctors forced to eat crow after patients use... The 31-Day Home Cancer Cure

“Congratulations! You're cancer free!” declared Rev. Cobus Rudolph's doctor after Rev. Rudolph used the 31-Day Home Cancer Cure to get rid of his stage four colon cancer “You’re a miracle from God!” said Richard Wiebe’s doctor after he used The 31-Day Home Cancer Cure to get rid of his terminal brain cancer “Are you the terminal patient I saw two months ago? You look great!” remarked Kevin Irish’s doctor after Kevin used The 31-Day Home Cancer Cure to get rid of his stage four lung cancer “Well, I know the cancer is here somewhere” said Frank Woll’s doctor while looking through a magnifying glass. But Frank’s deadly skin cancer was gone—totally GONE!—after he used The 31-Day Home Cancer Cure      You’re invited to see a free video presentation with all the details on these amazing cures that happened thanks to the 31-Day Home Cancer Cure.      You can see the proof for yourself, presented by Ty Bollinger, one of America’s top experts on alternative cancer treatments. In the free video, Ty tells you about the 31-Day Home Cancer Cure so that you won’t have to watch someone you love die in misery from outdated cancer treatments.      Ty knows exactly what’s it’s like to go through that, because he lost seven close family members to cancer, including his mom and dad. When his mother passed away, it was the last straw. He set out to find a way to beat cancer. He invested 7 years in learning about the treatments that really work. And now he wants to share what he learned with you in this free video.      If a doctor told you the important information that’s in this video, he’d lose his license and might even go to jail. Ty isn’t a doctor and he doesn’t have that problem. He's free to tell you the truth.      He also doesn’t sell the treatments or make money off of them – unlike establishment doctors who will bill you as much as $850,000 for chemotherapy, radiation and surgery. After they’ve taken your money, you’re almost sure to die anyway -- because only two out of 100 cancer patients survive once the cancer has spread from where it first started.      That's why it makes sense to at least consider the proven alternatives Ty has uncovered. I'm not asking you to believe it yet – first take a look at the proof.      The 31-Day Home Cancer Cure costs so little that just about anybody can afford it – even uninsured patients on Medicaid. No wonder the cancer industry hates it!      The 31-Day Home Cancer Cure could save you or a loved one from dying an early death from cancer. There IS a better way to beat cancer than suffering through the misery of chemo and radiation. But I want YOU to decide if this is on the level. . .if this amazing treatment plan can save you the way it saved the four people at the top of this page. Click here and see the video!      As you’ll find out, it really is amazing how many doctors have been forced to eat crow after their “incurable” and “terminal” patients used the 31-Day Home Cancer Cure!

This Week in Bowie State Athletics

For complete team schedules, visit www.bsubulldogs.com

Saturday, September 6               Cross Country at McDaniel College                                                               9:45 am

                                                            (Westminster, MD)

                                                            Football hosts Saint Anselm College                                                     1 pm

                                                            (Bulldogs Stadium)

                                                            Community / BSU Faculty and Staff Day

                                                            For ticket information, call (301) 860-3793

                                                            Volleyball vs. American International College                                    2 pm

                                                            (Played at East Stroudsburg (PA) Univ.)

                                                            Volleyball vs. Fairmont State University                                              6 pm

                                                            (Played at East Stroudsburg (PA) Univ.)

Sunday, September 7                  Volleyball at East Stroudsburg University                                           12 pm

                                                            (East Stroudsburg, PA)

                                                            Volleyball vs. Le Moyne College                                                             2 pm

                                                            (Played at East Stroudsburg (PA) Univ.)

A Favorite Food of the American South Zaps Breast Cancer Cells

It’s not known exactly how okra seeds came to the U.S., but the vegetable stems from Africa. Some believe it came via the slave trade in the 1600s. Others think it was brought by traders from Mediterranean ports.

Either way, okra became popular in the American South (and elsewhere, too) -- and it’s a good thing, because it has striking health benefits.

Read more...

How Your Body Responds To Exercise

The more you know about exercise and the different intensities, the better you can apply these principles. At US Sports Online Strength and Conditioning, we design and deliver customized workouts to take advantage of the different applications of exercise and varying intensities. 

-Nate

When you lace up your exercise shoes and head out the door for your morning walk, or push off from the wall of your favorite swimming pool, you're responding to the orders of your conscious brain to move your muscles in a more vigorous way. As soon as those movements begin, however, a number of rapid, automatic changes also occur throughout your body.

Your working muscles immediately start to burn more energy to fuel their contractions. They do this by stepping up the conversion of oxygen and nutrients into ATP (the fuel that all cells run on) inside each individual muscle cell.

During sustained, aerobic activity, like a brisk walk or steady running, your working muscles might use 15 to 25 times more energy than they do at rest, burning carbohydrates and stored fat in about a 50-50 mix. During an intense, short anaerobic effort, such as running a 100-yard dash or sprinting the length of the swimming pool, your muscles may require up to 120 times more energy than at rest!

Your heart immediately begins to beat faster in order to pump more blood to your muscles and other body tissues. During vigorous exercise, your heartbeat may rise to 150 beats per minute or more (compared with 70 or 80 heartbeats per minute at rest, for the average person).

Why this happens: As soon you start a physical activity, nerve receptors in your blood vessels, muscles and joints signal your sympathetic nervous system to release epinephrine (adrenaline) and norepinephrine (noradrenaline) into your bloodstream. These quickly act to speed up your heartbeat. The brain's cortex also contributes to this speeding up, in fact, scientists have found that people's heartbeats begin to beat faster even before they start to exercise, as the brain anticipates what's about to happen.

Whereas the average heart pumps about five liters of blood per minute at rest, the amount may increase to 20 liters per minute during vigorous exercise. (The hearts of trained endurance athletes have been measured to pump as much as 40 liters in a minute!)

Your blood vessels also go through rapid changes when you start exercising. Stimulated by nerve and chemical signals, the walls of the arteries leading to your working muscles relax, causing the arteries to widen. At the same time, peripheral veins constrict, forcing more blood into your central circulation. The smaller arterioles leading to your muscle fibers also widen, and millions of dormant capillaries (which feed blood directly to the fibers) open up. (At rest, only about one in every 30 capillaries is open.)

The result of all these changes is a vastly increased flow of blood (along with the all-important oxygen and nutrients it carries) to your exercising muscles, including your heart muscle, which receives several times more blood flow than it does at rest. This blood flow is maximized when each muscle relaxes, and then stops as it contracts, creating a "milking" action that helps pump blood throughout your body as you move.

Increased blood flow to the skin during light and moderate exercise provides an enhanced cooling effect (you'll start sweating more heavily, as well). Meanwhile, blood flow is temporarily shunted away from the kidneys, liver, digestive system and other organs not directly involved in exercise.

Your lungs also begin breathing faster and more deeply, supplying your body with more oxygen. This response results from a wide array of stimuli, including a rise in blood carbon dioxide (the by-product of utilizing more oxygen), increased body temperature and messages sent from chemoreceptors in your body's periphery.

At rest, about 12 pints of air pass in and out of the average person's lungs every minute. During vigorous exercise, this rate may increase to as much as 200 pints per minute.

Your metabolic rate,which depends on how many calories you're burning, goes up anywhere from four to 20 times your resting metabolic rate, depending on how hard you exercise.

LIU Post Narrow Favorite to Capture ECC Volleyball Championship

Central Islip, N.Y. - In a tightly contested vote, LIU Post came in two points ahead of Bridgeport as the coaches’ favorite in the 2014 East Coast Conference Volleyball Preseason Poll. Bridgeport’s Biljana Savic (Novi Sad, Serbia) a senior outside hitter/setter has been named the Preseason Player of the Year.

LIU Post finished with four first place votes and 75 points to top the poll. Last season, the Pioneers earned the program's first-ever berth into the NCAA Division II Elite Eight by winning the East Region Championship. LIU Post returns seven players from the squad that finished with a 25-10 record and ranked No. 25 in the American Volleyball Coaches Association (AVCA) Top 25 poll last season.

Bridgeport, who won their second straight ECC title in 2013, also received four first place votes in the preseason poll but finished two points behind LIU Post for the top spot. The Purple Knights, who finished the season with a 22-3 overall record and a 15-1 ECC mark, advanced to the NCAA Tournament for the sixth straight year. Gary Mullin, who takes over for reigning ECC Coach of the Year, Leo Uzcategui, returns a talented roster with only two players and one starter gone from the Purple Knights' 2013 roster.

Daemen and New York Institute of Technology received 55 points to come in a tie for third in the poll. Daemen, who is not yet eligible for a conference championship berth as NCAA Provisional members, had a successful first year in the ECC. The Wildcats finished with a 23-10 record and a 10-6 mark in ECC play that would have qualified them for the ECC Championship if eligible. NYIT, who made their third straight NCAA Tournament appearance last season, tied for third despite a huge turnover. The Bears lost seven seniors from last year's roster and only return five players in 2014.

Dowling, who comes in at No. 5 with 50 points, received the final first place vote following a season which also ended up with their 12th straight trip to the NCAA Tournament.

Savic earns the Preseason Player of the Year honor after capturing the conference's Player of the Year award last season. The three-time All-Conference First Team selection was a versatile player for the Purple Knights, excelling both as a setter and an outside hitter. She finished in the top 10 in the ECC with a .260 hitting percentage, 578 assists, and 5.90 assists per set. She also finished the season with eight triple-doubles, including two in one week to be named the AVCA Division II National Player of the Week.

2014 ECC Volleyball Preseason Poll
School                         Pts.       2013 Record
1. LIU Post (4)               75         25-10 (11-5 ECC)
2. Bridgeport (4)             73         22-3 (15-1 ECC)
T3. Daemen                   55         23-10 (10-6 ECC)
T3. NYIT                        55         27-7 (12-4 ECC)
5. Dowling (1)                 50         19-14 (10-6 ECC)
6. Roberts Wesleyan      39         12-17 (5-11 ECC)
7. Molloy                        24         9-20 (3-13 ECC)
8. Queens                      21         10-14 (4-12 ECC)
9. Mercy                        13         11-20 (2-14 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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MoCo Ripken Players Hit Home Run for Manna

Manna Food Executive Director, Jackie DeCarlo, presents the Feed the Hungry Challenge Trophy to Homer. On Saturday July 12, nearly 80 college baseball players from across the county collected 3,940 pounds of food -- nearly two tons -- for the Manna Food Center. The Bethesda Big Train won the Fifth Annual Cal Ripken Collegiate Baseball League's Feed the Hungry Challenge by collecting 1,198 pounds of food. The Rockville Express collected the most at a single Giant Food Store with 999 pounds. Players from the Silver Spring-Takoma Thunderbolts and the Gaithersburg Giants also contributed to the nearly two tons of food collected. In the five years of the competition, the college players have collected 21,622 pounds of food -- more than ten tons of food for Montgomery County's neighbors in need. Thanks to Manna Food Center, Giant Food, the Gazette, and Text Design for supporting this community service program of the Cal Ripken Collegiate Baseball League. Jackie DeCarlo with the Big Train and Express before their July 12 game. Here's the history of the Feed the Hungry Challenge over all five years (TOTAL: 21,622 pounds): 2014 - July 12 Bethesda 1,198 Silver Spring-Takoma 1,084 Rockville 999* Gaithersburg 659 TOTAL: 3,940 pounds * Note that Rockville was denied access to one of two stores 2013 - July 13 Rockville 1,858 Bethesda 964 Gaithersburg 890 Silver Spring-Takoma 850 TOTAL: 4,562 pounds 2012 - July 7 Silver Spring-Takoma 1,863 Rockville 1,621 Bethesda 1,356 TOTAL: 4,840 pounds 2011 - June 18 Rockville 1,660 Bethesda 1,562 Silver Spring-Takoma 1,432 TOTAL: 4,654 pounds 2010 - June 12 Rockville 1,658 Bethesda 1,166 Silver Spring-Takoma 802 TOTAL: 3,626 pounds