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1. Toronto, Ontario, Canada	$123/night for a 3.5-star hotel in the Downtown Toronto East area
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3. New York City, New York	$144/night for a 3-star hotel in the Madison Square Garden – Hell's Kitchen area
4. Ottawa, Ontario, Canada	$97/night for a 4-star hotel in the Downtown Ottawa area
5. Vancouver, British Columbia, Canada	$143/night for a 4-star hotel in the Downtown- Canada Place – Convention Center – Coal Harbour area
6. Chicago, Illinois	$106/night for a 4-star hotel in the Chicago Loop – Theater District area
7. Boston, Massachusetts	$148/night for a 3.5-star hotel in the Boston Common – Theater District area
8. Seattle, Washington	$263/night for a 3-star hotel in the Space Needle – Queen Anne – Seattle Center area
9. Minneapolis, Minnesota	$77/night for a 4-star hotel in the Downtown Minneapolis area
10. Calgary, Alberta, Canada	$107/night for a 3.5-star hotel in the Calgary Central area

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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.

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.