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An Inside Look at Ohio State Recruiting

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How to Get Fit and Healthy in your 40’s with Hitch Fit Training

Good Morning Athletes and Warriors!
Before we get to another amazing transformation from our partners at Hitchfit, let's send out a big congratulations and high fives to US Sports Online Strength and Conditioning Team Client the D.C. Divas Women's Football team on winning the Eastern Conference regular season title and locking up home field throughout the playoffs. Besides being one of the most talented squads in the game, your hard working of the US Sports Online Strength and Conditioning System in the off season is once again paying dividends on the field. Great work ladies and best of good fortune in another run to the Championship! If you or you team would like train like a champion, feel free to click here, fill out the fitness profile form and I will happily set your team up on a winning program. Watch video highlights of the Divas big win over Boston here




Despite my starting picture not reflecting it, fitness is a hobby for me. I knew I had not been eating as clean as I normally do, but the pictures really opened my eyes. I was still working out, but admittedly, my intensity was inconsistent so it was definitely time to shake things up.
I had first heard about HitchFit through a local fitness magazine, but it was over a year before I decided to give it a try. Before I made the online purchase though, I had reached out to Micah to ask some questions, one of which being the impact my upcoming shoulder surgery was going to have. Fortunately, Micah’s response was that I could start the program when I was ready. My recovery ended up taking much longer than I had anticipated. Once I did start, I found that there were some exercises that my shoulder wasn’t ready for so I made some substitutions. Additionally, I travel quite a bit, and Micah was great about tailoring my workouts based upon what kind of equipment was available. He also took that into consideration when putting my meal plan together.


Over the years, I’ve done different programs with mixed results. For me, the diet portion of the programs I did in the past were either too generic or didn’t necessarily fit with my own goals. The diet Micah wrote up for me was the most strict that I’ve ever used, but it made sense to me and without a doubt, it works.

I set some pretty aggressive goals for myself which definitely helped maintain focus. While I didn’t quite make it to my body fat goal, I am happy with the progress I’ve made and hope to help others by inspiring them or offering support. I will continue to pursue my original body fat goal and once there, I want to begin working on my next transformation.

If you are someone who has tried multiple diets or exercise programs with no success and have found yourself frustrated and in a rut, I would recommend trying HitchFit. It’s not easy, but if your commitment level is there, you’ll be pleased with your results




Age: 45

Starting Weight: 208

Starting Hip Measurement: 41”
Starting Waist Measurement over belly button: 40”
Starting Body Fat: 26%

Finish Weight: 174
Finish Hip Measurement: 36-1/2”
Finish Waist Measurement over belly button: 32-1/4”
Finish Body Fat: 8.8%

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Divas Complete Eastern Sweep By Rolling Past Renegades, 55-7

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Landover, MD - In their regular season finale against the Boston Renegades, the D.C. Divas had one final opportunity to audition for the top seed in the Eastern Conference and home field advantage throughout the upcoming playoffs.

With a dominating performance Saturday, it certainly looks like they'll get the part.

Allyson Hamlin threw five touchdown passes - three of them to Kentrina Wilson - and the D.C. defense completely shut down a short-handed Boston offense as the #2-ranked D.C. Divas rolled over the #5 Boston Renegades, 55-7. The Divas won their seventh straight game against Eastern Conference foes since dropping their season opener to the Western Conference-leading Dallas Elite.

The Divas (7-1) imposed their will early in the game, receiving the opening kickoff and immediately driving down the field for the game's first score. On fourth and nine from the Boston 33-yard line, Hamlin found Wilson open at the 15-yard line, and Wilson streaked the rest of the way to the end zone. Stephanie Nealis, who was seven for eight on extra point attempts on the evening, had her kick partially blocked for her only miss of the night, which kept the Divas' lead at 6-0 just over four minutes into the contest.

The Renegades (5-3) then took the ball for their first offensive possession of the evening. In their last game against the Chicago Force, the Renegades lost their star quarterback, Allison Cahill, to an apparent season-ending shoulder injury. Shauntay Stewart took over at quarterback for Boston, and they had some success on their opening drive. Behind the running of Whitney Zelee, the Renegades advanced to the Divas' 15-yard line, where they too faced fourth and nine.

The Renegades lined up for a possible field goal attempt, but they ran a fake and rolled out for a possible pass. The D.C. defense wasn't fooled, however; Helen Deer forced a fumble which was recovered by 18-year veteran linebacker Trigger McNair at the Divas' 28-yard line.

Running back Kenyetta Grigsby then took over for the Divas, carrying the ball seven times on the ensuing drive for 46 yards. Her final carry of the drive was a one-yard charge into the end zone, at which point she was mobbed by her teammates for achieving a historic milestone. Grigsby's touchdown was her 100th since joining the Divas back in 2010, and she became the first player in D.C. Divas history to score 100 touchdowns with the team. Grigsby finished the game with 81 yards on 12 carries and one touchdown, and her historic run gave the Divas a 13-0 lead with just over four minutes remaining in the first quarter.

A huge special teams play put the Divas in full control of the game minutes later. The Renegades were forced to punt on their next drive, and wide receiver Ashley Whisonant returned the kick 75 yards for an electrifying touchdown. Whisonant's punt return put the Divas ahead, 20-0, after one quarter of play.

A sack by Kira Robinson as the first quarter expired gave the Divas possession near midfield when the second period began. Whisonant visited the end zone for the second time in less than five minutes, this time on a seven-yard pass from Hamlin, to hand the Divas a 27-0 advantage early in the second quarter.

Late in the first half, the Divas got things rolling again. Once again, it was Kentrina Wilson doing the damage on a 21-yard touchdown reception with under a minute to play before halftime. Wilson's second touchdown grab of the first half gave the Divas a stunning 34-0 lead at intermission.

In a halftime ceremony, the D.C. Divas inducted their second class into the D.C. Divas Hall of Fame. Three outstanding former players - running back Rachelle Pecovsky, linebacker Ivy Tillman, and fullback Claudia Hogan - joined the Divas' late trainer, Nate "Daddy Nat" Randolph, as members of the D.C. Divas Hall of Fame Class of 2016.

In the third quarter, the D.C. defense made it clear that their 34-point lead would be enough, stopping the Boston offense on its first two drives of the second half. Tia Watkins led the D.C. defense with 12 tackles, while Trigger McNair and C'Vette Henson added four tackles each. Helen Deer contributed three tackles, a sack, and a forced fumble.

The Divas' offense, meanwhile, added to their lead late in the third quarter. Wilson caught her third touchdown pass from Hamlin, a 22-yard scoring toss that handed the Divas a 41-0 lead. Wilson ended the game with five catches for 93 yards and three touchdowns.

The Boston Renegades then responded with their only scoring drive of the game. A 30-yard pass to Kathryn Tylander put Boston in scoring position, and two consecutive Divas penalties in the red zone gave the Renegades first and goal from the four-yard line. Chante Bonds got the Renegades on the scoreboard with a four-yard touchdown run, and the extra point kick made the score 41-7 after three quarters.

The D.C. Divas came into the game in a tight battle with the Chicago Force in the Massey statistical ratings for the #1 seed in the Eastern Conference, despite the Divas' head-to-head win over Chicago earlier this season. Because Chicago dismantled Boston two weeks ago, 58-14, the Divas had no choice but to continue to play out the fourth quarter and try to match Chicago's margin of victory.

Hamlin threw her fifth touchdown of the game on the first play of the fourth quarter, a five-yard toss to Callie Brownson that put the Divas on top, 48-7. On the Divas' next drive, Hamlin took it in herself from one yard out on a quarterback sneak to make the margin 55-7 with just under ten minutes to play.

The D.C. Divas cruised from there and came away with a 55-7 victory over the Boston Renegades. It was the most lopsided outcome in the 25 all-time meetings between the Divas and Renegades or their predecessors, the Boston Militia and Massachusetts Mutiny. The final margin surpassed a 44-7 defeat the Divas took at the hands of the Militia on May 19, 2012.

With the victory, the D.C. Divas clinched a first-round bye in the upcoming Women's Football Alliance (WFA) playoffs. The Divas will host a conference semifinal game on June 25 against an opponent to be determined.

Scoring Summary

FIRST QUARTER
DC 10:41 - Allyson Hamlin 33 Yd Pass to Kentrina Wilson (Nealis Kick Blocked) 6-0
DC 4:03 - Kenyetta Grigsby 1 Yd Run (Nealis Kick Good) 13-0
DC 2:47 - Ashley Whisonant 75 Yd Punt Return (Nealis Kick Good) 20-0

SECOND QUARTER
DC 13:37 - Allyson Hamlin 7 Yd Pass to Ashley Whisonant (Nealis Kick Good) 27-0
DC 0:32 - Allyson Hamlin 21 Yd Pass to Kentrina Wilson (Nealis Kick Good) 34-0

THIRD QUARTER
DC 4:05 - Allyson Hamlin 22 Yd Pass to Kentrina Wilson (Nealis Kick Good) 41-0
BOS 2:03 - Chante Bonds 4 Yd Run (Boston Kick Good) 41-7

FOURTH QUARTER
DC 14:53 - Allyson Hamlin 5 Yd Pass to Callie Brownson (Nealis Kick Good) 48-7
DC 9:57 - Allyson Hamlin 1 Yd Run (Nealis Kick Good) 55-7

Dr. Creflo Dollar 2016, Demonstrating Signs and Wonders - Jun 3, 2016

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Cleveland Cavaliers vs Golden State Warriors - Game 1 - Full Highlights | June 2, 2016 | NBA Finals

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