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Wednesday, March 12, 2014

Summer Shape Up? Transform!



The weather is getting warmer in much of the World and that means that certain joy that the Spring season can bring. It can also bring with it the realization that your exercise program is not working. That your New Year's resolution fizzled out once again.
Don't beat yourself up as it is not your fault. Today's fitness culture is wrought with simply too much information. Too many 'quick fixes' that don't work.
In order to change your body, you have to change your mind about your program. First it takes a great plan, customized to your goals, abilities, and schedule. That is precisely what I have been doing for over 15 years now and I am sharing one of our most effective programs with you right now. Enter the Get Lean Body Transformation System:
The Get Lean Body Transformation System





Throughout the length of the Get Lean Body Transformation System, 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 workouts . This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress.

The starting point of the program 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 the best!


Ladies and Gents just want to be Healthy, Strong, and Beautiful! Introducing the only program in the world geared toward men and women who are tired of all of the hype and want a lean and strong sexy body and a healthy lifestyle permanently! 24 weeks of a customized, strength, cardiovascular, and nutrition program that will help you burn fat, build strong and lean sexy muscle, and most of all help you live healthier and happier than you could imagine!  Lifetime access to the program and features. So don't delay get the GetLean Online BodyTransformation system today!
5 Day Get Lean Body Transformation System 
View a Sample Workout of this Program:
Week 1 - Day 2 (Tuesday) of The Get Lean Body Transformation ProgramWeek Difficulty: Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
 
Warmup and Stretch
8 minutes 
2
   Video
Bodyweight One Leg Toe Press
54 reps,54 reps 
3
   Video
Dumbbell Plie Squat
20 reps @ 30 lbs,15 reps @ 30 lbs,
12 reps @ 30 lbs  
4
   Video
Bent Leg Knee Ups from Bench
11 reps,11 reps 
5
   Video
Dumbbell Step Up
20 reps @ 15 lbs,15 reps @ 15 lbs,
12 reps @ 15 lbs  
6
   Video
Machine Leg Curl
20 reps @ 35 lbs,15 reps @ 40 lbs 
7
   Video
Feet Elevated Crunches
19 reps,19 reps 
8
   Video
Bodyweight One Leg Toe Press
54 reps,54 reps 
9
   Video
Side Lying Inner Thigh Leg Lifts
60 reps,60 reps 
Don't Delay Summer's Not Going to Wait! Click here and start transforming your body today!

Tuesday, March 11, 2014

Today's feature exercise Scoop Deadlift

icon

Here is another exercise from the US Sports Online Strength and Conditioning System:

This exercise needs to be performed inside a power rack or on top of blocks that allow for the bar to be placed at a height of the middle of your shins. Your knees should be slightly bent. Keeping your back flat and your chest up, bend forward at the waist and grasp the bar with either an overhand grip (palms facing body) or an alternate grip (one palm facing body, the other palm facing away from the body). Exhale and lift the bar off the rack (or blocks) until you are standing in an upright position. Don't let your back or shoulders round forward. Keep your head up. Maintain good posture throughout the movement. Lean forward from your hips. Lower the bar, keeping it close to your body, to the middle of your shins. Then contracting your hamstrings lift the bar to return to the starting position. Again never let your lower back round during this exercise. If yoou have poor hamstring flexibility and you cannot get the bar as deep as mid shin you should only go as deep as your hamstring flexibily will allow while maintaining lower back posture.

View a video of this exercise

Athletes! Improve Your Strength Speed, and Agility Here



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



Contact Me:
Nathan Lewis CSCS
US Sports Strength and Conditioning

US Sports Strength and Conditioning
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Monday, March 10, 2014

20% off Local Salons and Spas at Groupon

This week in Bowie State Athletics

For complete team schedules, visit www.bsubulldogs.com
All Events Subject to Change


Tuesday, March 11                       Softball at Coppin State (DH)                  3 and 5 pm
                                                            (Baltimore, MD)

Friday, March 14                           Track and Field at NCAA Indoor Championships
                                                            (Winston-Salem, NC)

                       Tennis at Virginia Union                           1 pm
                                                            (Richmond, VA – Battery Park)

Softball vs. Seton Hill*                              5 pm
                                                            (Salem, VA – Botetourt Complex and Moyer Complex)

                                                            Softball vs. Gannon                                   7 pm
                                                            (Salem, VA – Botetourt Complex and Moyer Complex)

Saturday, March 15                      Track and Field at NCAA Indoor Championships
                                                            (Winston-Salem, NC)

                        Tennis vs. Livingstone                               9 am
                                                            (Richmond, VA – Battery Park)

                                                            Softball vs. Salem International             11 am
                                                            (Salem, VA – Botetourt Complex and Moyer Complex)

                                                            Softball vs. Mercyhurst                            1 pm
                                                            (Salem, VA – Botetourt Complex and Moyer Complex)

                                                            Tennis vs. Winston-Salem State             2 pm
                                                            (Richmond, VA – Battery Park)

Sunday, March 16                         Tennis vs. Johnson C. Smith                    9 am
                                                            (Richmond, VA – Battery Park)

                                                            Softball vs. Millersville                              1 pm
                                                            (Salem, VA – Botetourt Complex and Moyer Complex)

Sunday, March 9, 2014

University of the District of Columbia Earns No. 5 Seed in NCAA Division II Women’s Basketball East Regional Tournament

 
March 9, 2014
INDIANAPOLIS – The University of the District of Columbia women's basketball team has earned a No. 5 seed in the NCAA Division II East Regional Tournament hosted by Bentley University Friday, March 14th – 17th in Waltham, MA. The East Coast Conference champion Firebirds will take on No. 4 Stonehill, an at-large selection from the Northeast-10 Conference, in the first round.
Tenth-year head coach Lester Butler, Jr. guided the Firebirds to the program's first ECC Tournament championship in its third year as a member of the conference. With Saturday night's 67-57 ECC Finals victory over LIU Post on Saturday night, UDC earned the conference's NCAA Tournament automatic bid. This is the women's basketball program's sixth appearance in the NCAA Tournament and the third under Butler, Jr.
UDC also reached the NCAA Tournament from the old South Atlantic Region in 1988 and 1989, the old East Region (now the Atlantic) in 1995 and 2009, and most recently, as a member of the current East Region in 2012. The program's deepest run in the NCAA Tournament came in 1989 when the Firebirds reached the Elite 8 before falling to eventual NCAA Champion, Delta State.
Bentley, the No. 1 ranked team in the nation, earned the top seed and the right to host the East Regional for the fourth season in a row. The Falcons will take on the Central Atlantic Collegiate Conference champion and No. 8 seed, Bloomfield, in the first round. A pair of Northeast-10 schools will go head-to-head in the first round as No. 2 Adelphi takes on No. 7 New Haven, and ECC at-large selection - No. 3 seed LIU Post - will square off against another Northeast-10 at-large, No. 6 seed, Assumption. Game times are still to be determined.
The winner of the East Regional Tournament will advance to the NCAA Division II Women's Basketball Elite 8 hosted by Gannon University in Erie, PA.

Saturday, March 8, 2014

University of the District of Columbia Women’s Basketball Wins Program’s First East Coast Conference Championship; Earns Automatic Bid to NCAA Tournament

 
March 8, 2014


BROOKVILLE, NY – The University of the District of Columbia women's basketball team defeated No. 1 seed and host LIU Post, 67-57 in the ECC Finals Saturday afternoon for the school's first ECC basketball championship and an automatic bid to the NCAA Division II Tournament.
 
In a game that featured five of the eleven All-ECC performers on the floor between both teams, the No. 2 seeded Firebirds upset No. 1 LIU Post after these two ECC heavyweights had split games during the regular season. The Firebirds (21-7), who were ranked No. 7 in the East Region entering the ECC Tournament, knocked off No. 9 Queens in the semifinals Thursday and today took down No. 2 LIU Post in the finals to earn the ECC's NCAA Tournament automatic bid. LIU Post (22-6) and UDC will both await Sunday's NCAA Division II Women's Basketball Tournament Selection Show at 10 p.m. to see where they are seeded in next week's East Regional Tournament.
 
ECC Tournament Most Valuable Player, junior transfer guard Telisha Turner (Criminal Justice – Wilmington, DE/Harcum) led all scorers with 24 points on 6-of-15 shooting from the field and nine consecutive free-throws after missing her first two of the game to finish 9-of-11. Junior forwardDenikka Brent (Mechanical Engineering – Chesapeake, VA/Booker T. Washington HS), also named to the ECC All-Tournament Team, registered 15 points and six rebounds, and sophomore guardShantrel Oliver (History – Columbia, MD/Chesapeake College) added seven points, four rebounds and a game-high three steals, as she too, earned All-Tournament honors.
 
ECC Player of the Year Chelsea Williams led the Pioneers tonight with 22 points on 6-of-10 FG shooting and 7-of-8 from the stripe, but was also forced into eight turnovers by a ferocious Firebird defense. She and Alexis Peters (11 points, seven rebounds, four assists) both represented LIU Post on the All-Tournament Team.
 
Credit the Firebirds' defense for tonight's upset as UDC earned their first win at the Pratt Center in four tries since joining the ECC in 2011-12 thanks in large part to an opportunistic defense that cashed in 24 Pioneers' turnovers for 29 points. Head coach Lester Butler, Jr. employed a combination of a full-court press and a 2-3 half-court zone in the second half which forced 12 turnovers (including two shot clock violations) while holding LIU Post to only 26 second half points.
Rebounding was also key, as UDC surrendered only eight second-chance points off of 10 LIU Post offensive rebounds. (In a 74-72 loss in the last meeting on February 6th, UDC allowed 21 second-chance points off of 23 offensive boards) Sophomore forward Tatyana Calhoun (Environmental Science – Disputanta, VA/Sussex Central HS) was the Firebirds' rebounding catalyst with a team-high eight boards, including a game-high five on the defensive end.
 
The first half was a see-saw battle that featured seven ties and eight lead changes. The league's top two teams traded baskets for most of the way as neither team led by more than three for the first 15 minutes of action. However, after Williams put LIU Post up 22-19 nearing the six-minute mark, UDC senior reserve guard Julissa Anderson (Criminal Justice – Greensboro, NC/Southeast Guilford HS) knocked down two consecutive three-pointers to kick-start an 11-2 run by the Firebirds which culminated in a conventional three-point play by Turner to put UDC up, 30-24 at the 4:28 mark.
 
Following a layup by Peters, Turner put the finishing touches on another Firebird surge, a 6-2 run that gave UDC the largest lead of the day by either team, 36-26 with 1:42 left in the first half. The Pioneers would, however, close out the opening period with a 5-0 run to cut the lead in half as the Firebirds took only a five-point lead, 36-31 into the locker room.
 
Determined to solidify their No. 2 seed in the NCAA East Regional Tournament next week, the Pioneers opened the second half on an 8-3 charge, trimming the UDC lead to two, 41-39 at the 16:45 mark and forcing a Firebird timeout. Out of the timeout, Brent converted an and-one layup and the ensuing free-throw to extend the lead to five at the 16:26 mark, but LIU Post came storming back with a frantic, 8-0 run over the next three minutes and claimed its first lead since the opening half, 47-44 with 13:39 remaining.
 
After a brief scoring lull for both teams, Turner buried a wide-open three-pointer in the corner off of a nice feed by Anderson to force a 47-all tie, and Brent followed with a running jumper from the elbow to regain the lead for UDC, 49-47 at the 10:39 mark. Consecutive layups by LIU Post allowed the Pioneers to re-claim the lead once more, 51-49 with 9:29 left, but a pair of free-throws by Brent forced the 10th and final tie of the game with 8:29 remaining. Brent's free-throws also kick-started a pivotal 9-0 Firebirds run which included five points by sophomore reserve guard Tiara Goode (Administration of Justice - Brentwood, NY/Brentwood HS), and put the Firebirds on top, to stay, 58-51.
 
Williams made a pair of free-throws at the 4:05 mark to bring LIU Post within five, 58-53, but veteran senior point guard Teara Shaw (Health Education – Bronx, NY/Indian River State), as she did in Thursday's semifinal win over Queens, converted a layup and mid-range jumper, both near the end of the shot clock, to not only melt time but extend the Firebirds' lead to nine, 62-53. UDC went on to make 5-of-7 free-throws in the final two minutes of regulation, including a perfect 4-of-4 by Turner which sealed the Firebirds' victory.

ECC All-Tournament Team
Rebecca Romeo - NYIT
Madison Rowland - Queens
Chelsea Williams - LIU Post
Alexis Peters - LIU Post
Denikka Brent - UDC
Shantrel Oliver - UDC

MVP - Telisha Turner, UDC

Letter to the Athlete and Fitness Warrior,,,

The enemy is not the opponent on the other sideline, its not the power forward posting you up, its not the midfielder looking to blow by you to the goal, its not the sand trapped, dog legged, infested golf course, its not the trash talking defensive end.
No warrior, the enemy is that voice that is trying to convince you to skip your workout today or to go into your strength and conditioning program with no plan just go to the gym and 'wing it' like you did last year, to pluck another fruit off the excuse tree and eat unhealthy again today, that voice that is trying to convince you that you cannot afford a good trainer or strength coach, that your uncle 'spike' used to lift weights 30 years ago and he can take you through another workout where every day you do only bench press and curls.
The reason why you didn't dominate on the field last year, was because you listened to the enemy in the off season, because you and your family were convinced that a good strength coach or personal trainer was only for "Rich" people, and all of the guys or girls bigger stronger, faster, and better that you were on steroids.

Your enemy lives inside of your head. Doubt, fear, hesitation, skepticism, giving up, hopelessness, defeat.
Warrior, none of the above are true! You were beautifully designed for victory. You were crafted to be physically mentally, spiritually, intellectually excellent. We have a basic task on this planet. To see the source of excellence and accept his invitation to grow, develop, love, laugh, conquer and evict the enemy trying to take up residence inside of us. We use our physical development as a small piece to this spiritual victory.
I am going to let you in on something very personal. I have been invited by almighty God to reach out to and help athletes and fitness warriors who would otherwise not afford my or any of my colleagues services.
By using his wonderful gift of the internet this opportunity to get proper strength and conditioning guidance is possible for you now. But you must cast aside "..imaginations and every high thing.." that is fighting to stop you. The enemy wants you to go another year frustrated and broken.
Your friend and more importantly heavenly father wants you to see his love in action by taking a chance on a different way to approach things. What I offer you warrior is an opportunity to excel physically without the cost of a traditional trainer or strength coach. No what I offer is not a replacement for an good trainer or strength coach in person; what I offer you is a way to overcome the obstacle of cost and eliminate it as an excuse.
The choice is yours. Are you willing to risk 33 cents a day to be in your best physical condition and see the power of God working in you in this small but important area of life? Or will you succumb once again befriending the enemy?

Try the US Sports Online Strength and Conditioning System FREE for the first 7 days now!
 Click here