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Having trouble viewing this email? Click Here to view the web version. Refer a Friend US Sports Strength and Conditioning News 23 July, 2012 Hello Warriors! I am the greatest, I said that even before I knew I was.... Muhammad Ali ...I figured that if I said it enough, I would convince the world that I really was the greatest. Muhammad Ali I hated every minute of training, but I said, "Don't quit. Suffer now and live the rest of your life as a champion." Muhammad Ali US Sports Strength and Conditioning Is Powered By WorkoutEngine Try our new service for 30 days FREE! Click Here Many of you have been asking about sharing the new online service with friends, family, and neighbors. It's easy. Simply forward this link to anyone interested: http://www.workoutengine.com/a/418.html If they sign up via your referral, I will have a free gift for you. Thanks so much! Existing Premium Members: Do you need a new batch of workouts? Never received your weekly update? Never received any workouts after signing up? Please contact me Want to know more about how the new US Sports Online Strength and Conditioning System works? Check out this demo video created by one of our trainers. Click Here To Watch To former or existing clients; your chance to be a critic! Whether it was one-on-one or if I consulted you online. Would you write a review of my services on Thumbtack? Now in making this request I know all of the reviews may not be glowing, so you can be candid. I will not remove any posts.  As long as your review is PG rated or better! :) Thanks for your time. Hello, I need your help getting more business. I just posted my service on Thumbtack -- a website where clients like you can learn more about my services and book me without picking up the phone. More people will book my services and my post will appear higher in search results if I have more reviews. Please help me get more business by writing a review about your experience with my work. Write a review  or copy this link onto your browser: http://www.thumbtack.com/reviews/services/GQDca0wSYRPjcw/write Thank you, Nathan Nathan Lewis US Sports Strength and Conditioning What makes a good review? Details about the type of work  US Sports Strength and Conditioning  has done for you The length of time you've worked with  US Sports Strength and Conditioning Traits that set  US Sports Strength and Conditioning  apart from other service professionals What is Thumbtack? Thumbtack is a website for you to list, discover, and book local services. Thumbtack has service professionals in all 50 states in categories from home improvement to health & beauty to tutoring & lessons and much more! Need to book a local service? Tell us what you need done and we'll e-mail you 3-5 quotes on your job within 24 hours. Gluten Free. Is it For Real? This Gluten-Free meal planing is not just a fad. It can change or even save your life. Get the Free Report Here Get Your Special Performance Meal Plan Delivered to you now! Click Here To 'smoke' the competition The Last Weight Loss Tip You'll Ever Need By now you've just about had it. You've been exercising and eating healthy for ages, but haven't met your weight loss goal. What gives? It's an issue that every whole-grain-veggie-and-lean-meat-eating health-seeker faces at some point in their fitness journey. Until you come face-to-face with one ugly truth about yourself, you'll always be stuck in this limbo of doing the right thing, eating healthy and yet not having the stunning body to show for it. Once you conquer this last issue, you'll quickly achieve your ultimate goal and will slide into the on-going maintenance phase. Here's your problem: You eat too many calories. That's it. Master this problem and you'll quickly and easily achieve the body of your dreams. "But I only eat healthy calories, so quantity doesn't really matter," you're thinking. While I applaud you for eating healthy calories, you're fooling yourself if you think quantity isn't an issue. Calorie Counting Works Have you heard of the professor from Kansas State University, Mark Haub, and his famous junk food diet? As an experiment for his nutrition class, Haub put himself on a diet of almost exclusively candy bars, packaged cakes and processed snacks. The catch was that he only ate 1800 calories each day – when his previous diet, of normal and healthy foods, was about 2600 calories each day. Within two months Haub had lost 30 pounds and his BMI dropped from the overweight category down to normal. While I would never recommend eating junk food, this is quite a dramatic demonstration of how reduced calorie intake works for weight loss. How many calories do you eat each day? If you don't know the answer, then get excited because this one weight loss tool will change everything for you. Start Your Food Journal Food journaling used to be a cumbersome act that involved lugging around a journal, writing down each food item throughout the day then looking everything up at the end of the day to manually tally calories. Not so anymore. Today food journaling has gone digital. Tracking calories takes only seconds of your time. Download a food journal application to your smart phone and at the touch of your fingers you'll be able to look up food items and instantly see your running calorie tally. Meet with your doctor to determine a daily calorie count that will allow for safe weight loss and diligently maintain that number. Eat healthy, fresh foods and when you decide to indulge, do so within your target calorie range. This one small, proactive step will give you structure and clarity when it comes to making food choices and will quickly result in pounds lost and goals achieved. Once your goal weight is met, your target calorie range will be adjusted for maintenance. To meet your weight loss goal quicker, pair your calorie-specific eating with a consistent and challenging exercise routine. My exercise programs are specifically crafted to get you into amazing shape. I'd love to hear from you. Call or email today to get started. This Week's Feature Exercise: Total Gym Cardio Pull  This is a great Exercisel to develop strength and body control applicable to any sport.  Also a great way to devlop stability and strength and the quadriceps muscles (front of the  leg above the knee).  This exercise is a part of programs available to premium members of US Sports Online Strength and Conditioning.* #1621   TG Cardio Pull Aerobic/Anaerobic Conditioning Total Gym Exercise Description: TG Cardio Pull Classification: Aerobic/Anaerobic Conditioning Instructions: 1. Start by lying on the board with your head towards the top. 2. Grab onto the handles with your arms extended and your legs bent. 3. In one motion press your feet into the plate and pull with your arms down towards your hips. 4. No rest at the top and immediately return to the starting position to repeat. Write a Comment Your Digital Food Journal If you have a smart phone, then doing your food journaling digitally is a no-brainer. The process is incredibly quick and painless. Here are 2 top-rated apps: My Fitness Pal: This app is free and works on the Web, Iphone, Ipad, Android, BlackBerry and Windows phones. My Net Diary: This app cost $5/month and works on the Web, Iphone, Ipad, Android or Blackberry. Try out different food journal apps until you find one that is easy for you to use, works well with your phone and makes tracking your calories simple and fun. Once you decide which app works for you, now it's time to get journaling! Stay within your target calorie range and watch as the pounds drop. Full Access to Digital Food Journals is included with all online training plans of the new US Sports Online Strength and Conditioning System Click Here To Get Yours Today! Roasted & Stuffed Eggplant Roasted veggies are low in calories and high in fiber, making them the perfect diet food. This dish will fill you up without adding too many calories to your daily tally. Add a side of lean protein for a complete meal. Servings: 6 Here's what you need... 3 medium eggplants 1 teaspoon olive oil 2 medium onions, diced 2 cups cherry tomatoes, halved 1/4 cup walnuts, chopped 2 teaspoons ground cinnamon 2 teaspoons dried oregano 1/4 cup reduced-fat feta cheese Cut the eggplants in half, lengthwise, and scoop out the flesh, leaving 1/2 inch on the shell. Chop the scooped-out flesh into 1/2 inch cubes and set in a colander. Sprinkle the eggplant cubes and the inside of the eggplant shells with salt. Let stand for 30 minutes, then rinse and pat dry. Bring a large pot of salted water to boil. Drop the eggplant shells in the water and simmer for 7 minutes. Shells should be barely tender when poked with a fork. Drain and pat dry. Heat the olive oil in a large skillet over medium heat. Saute the onions for 5 minutes. Add the chopped eggplant, tomatoes, walnuts, cinnamon, oregano and 1/4 cup filtered water. Cook for 8 minutes, until softened and browned. Preheat oven to broil. Place eggplant shells on a greased baking sheet. Broil for 5 minutes. Reduce oven heat to 375 degrees F. Fill each eggplant shell with the veggies, sprinkle with the feta. Bake for 35 minutes, or until browned on top. Nutritional Analysis: One serving equals: 153 calories, 4.7g fat, 86mg sodium, 25g carbohydrate, 11g fiber, and 6g protein. Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends. Forward This Newsletter - Refer a Friend Click Here for a FREE Body Diagnostic Consultation US Sports Strength and Conditioning Partners   Nathan Lewis US Sports Strength and Conditioning 4105 Duke Street  Alexandria, VA 22304 571-501-5306 US Sports Strength and Conditioning   Email: ussportsradio@gmail.com Phone: 571-501-5306 Web: US Sports Strength and Conditioning

Star Wars Night is TONIGHT vs T-Bolts! Big Train Fall to Rockville; BT Help Raise over 2 Tons of Food for Manna

TONIGHT is Star Wars Night! Come Out Early for a Meet-And-Greet Picnic

This game isn't a long, long time ago or in a galaxy far, far away. It's TONIGHT right down the street at Povich Field. Come to the first Star Wars Night at tonight's game against the Silver Spring-Takoma Thunderbolts to see characters both good and evil roaming the grounds! Be there at 6:00 when the gates open and buy a ticket to the Davis Family Picnic Pavilion! You don't need to be part of a big group to use the pavilion! You can buy tickets for you and your family that will allow you to meet Darth Vader and more! Tickets include meeting the characters, admission to the game, and a voucher good for one hot dog, one bag of chips, and one drink at the Home Run Cafe. Make sure you show up early as Disney Night and Super Hero Night, our first events of this kind, were a huge success! If you would like to reserve your spot now, click here!

Late Rally Not Enough as Big Train Fall 8-7

Michael Bass went 2-for-3 while raising his on base percentage to over .400. A late rally was not enough last night as the Big Train lost to the Rockville Express 8-7. The loss was the team's second in their last 10 contests. Cameron Cuneo (UC Santa Barbara) took the mound for the Big Train and kept the Express bats quiet for the first two innings, allowing the Big Train to take a 2-0 lead on base knocks from Hunter Renfroe (first inning, Mississippi State) and Michael Bass (second inning, UNC Wilmington). The heat and humidity forced Cuneo to exit early, though he gave up only two earned runs while striking out five over 3.2 innings. Cuneoturned the game over to Jordan Gross (Tulane) in the fourth, andGross did his best to keep clean in a sticky situation. Despite giving up no earned runs, Gross found himself down 7-2 by the end of the fourth due to miscues by the Big Train defense. However,Gross would buckle down over the next two innings, giving only an unearned run. Gross's persistence paid off, as the offense was able to propel the team back within striking distance in the sixth, as Avondre Bollar (San Diego State) and Bass picked up RBIs on a home run and a single, respectively.  Cole Norton (St. Mary's (CA)) crossing the plate on Bass'ssingle pulled the team back within three, and the offense wasn't done just yet. Colin Kish (Florida Southern) would drive in two more runs in the eighth inning to bring the Big Train back to within one run, hammering a double deep to left field. Though the rest of the lineup couldn't bring home Kishfrom third base, the team still had one last shot at tying the game headed into the ninth inning. After drawing a leadoff walk, Norton would work his way around the bases in the top of the ninth, eventually scoring with two outs to tie the game at seven. However, the bullpen would not be able to force the game into extra innings, as the Express walked off on a bases-loaded groundball that managed to sneak through the infield winning the game 8-7. Look for the Big Train to bounce back tomorrow night against the Takoma-Silver Spring Thunderbolts as they host the first game of a home-road split. The Big Train will look to improve their season record to 3-0 against the T-Bolts. Be sure to come to the park early for Star Wars Night Game Notes:     - Last night's box score and play-by-play can be viewed here. - After drawing two walks last night, leadoff hitter Michael Bass now has an on-base percentage over .400. Bass's production out of the 1-hole has paid huge dividends for the Big Train this season as he's scored 12 times in the last 10 games. - Hunter Renfroe made his second start this season behind the plate last night, giving Cole Norton a chance to get the start in center field.Norton responded to the role well, scoring two key runs in the Big Train's rally. - Despite the loss the Big Train still sit one game ahead of the Alexandria Aces for fourth place in the standings. The team will look to gain ground on the third-place River Dogs tomorrow night in their home game against the Thunderbolts.

Big Train Help Raise Two Tons of Food for Manna!

Big Train players participating in yesterday's challenge. The Bethesda Big Train, Silver Spring-Takoma Thunderbolts and Rockville Express were at six Giant Food locations yesterday collecting nonperishable food items for Manna Food in the 3rd Annual Feed the Hungry Challenge! The Silver Spring-Takoma Thunderbolts raised 1,863 pounds, Rockville Express 1,621 pounds and Bethesda Big Train 1,356 pounds, totaling 4,840 pounds of food our neighbors in need. Congratulations to the Silver Spring-Takoma Thunderbolts! Ed Drijas will be presenting the Thunderbolts a trophy at tonight's Big Train home game at Povich Field. Thanks to everyone for your support!

Home Game TONIGHT vs Rockville! Big Train Earn 11th Win in 12 Games; Manna Food Drive TODAY

Big Train Earn 11th Win in Past 12 Games; Look to Stay On Top Tonight at Home vs. Rockville

Ben Griset went 5.2 innings giving up only three hits and one earned run. It was another great night of baseball on Friday, as the Big Train captured their sixth consecutive win. The Big Train defeated the Southern Maryland Nationals 9-1 as Ben Griset (St. Mary's (CA)) picked up win number three on the season. Griset went 5.2 innings, giving up only three hits and one earned run. The key to the game was keeping the Nationals' bats quiet early so that the Big Train offense could get hot in the middle of the game. Griset answered the call by striking out seven. Griset was rewarded for his efforts in the third inning, as the offense struck for six runs including five off home runs from Hunter Renfroe(Mississippi State) and Tucker Tobin (George Mason). Michael Bass(UNC Wilmington) also contributed an RBI single to give Griset a 6-0 lead headed into the bottom of the third. After a Nationals run in the bottom of the inning, the offense responded by tacking on two more on four hits. Brendan Hendriks (San Francisco) collected an RBI on a single to score Bass, and Tobin would follow that up with a bases-loaded single to drive in Renfroe to extend the lead to seven. Eric Martin (Tennessee) relieved Griset in the sixth and kept the bats quiet for the next two innings, striking out four while giving up only one hit. Brennan Middleton would score in the eighth inning to add on to the already-substantial lead, giving Will Resnick (High Point) an eight-run cushion as he came on to pitch the ninth inning. Resnick was able to coast through the final three outs, giving up no runs and only one hit, securing the 9-1 victory. The Big Train will look to move into second place tonight as they host the Rockville Express at Povich Field at 7:30 pm! Come see if the Big Train can even the season series and win their seventh straight! Tickets for tonight's game are only $5 for adults and $3 for kids. Tickets can be purchased here or at the gate! Speaking of discounted tickets, SEASON PASSES ARE NOW JUST $65! Make sure to go online or to buy yours at the gate at the new price for the second half of the Big Train season! I Click here to purchase your's now!    Game Notes - Click here for last night's box score and play-by-play.  - With last night's win, the Big Train are now 9-1 in their last 10 games. This after a 4-9 start; the team has really been able to come together and make a terrific - After last night's multi-hit performance, Michael Bass now has hits in 7 of his last 8 games including four games of 2 or more hits. - Ben Griset has now moved back into the league-lead in ERA (amongst qualified players) with a 2.02 and is also tied for third in wins (3).

TODAY: Big Train Participate in Manna Food's 3rd Annual Feed the Hungry Challenge!

Big Train players participating in last year's challenge. Help the Big Train and Manna Food fight hunger today at the 3rd Annual Feed the Hungry Challenge! Stop by Giant Food at either 7142 Arlington Road or 10400 Old Georgetown Road in Bethesda and donate nonperishable food this Saturday, July 7th, between 10AM and 2PM. Big Train players, staff, Homer, and Bunt will be on hand to collect the food. The Big Train will be handing out one-night family passes to anyone who donates two items or more to the cause! The Rockville Express have emerged victorious in the first two years of this incredible event. Homer wants to come out on top, so make sure that you do your part to help the Big Train get in the win column! For more information, please click here.

Big Train-Braves Game Postponed

Soggy Povich Field Postpones Friday's Game

Players, Volunteers and Game Night Staff crowd the Press Box to avoid the storm. Mother Nature's will was greater than that of the baseball gods last night, as heavy rain and lightning postponed the showdown against the Herndon Braves. The game will be made up on Wednesday, July 2ndin part one of a double-header beginning at 5 p.m. All tickets purchased to last night's game are valid for any future 2012 regular season Big Train game.

Renfroe Homers Twice but Big Train Fall to Redbirds on Fathers Day

Renfroe Homers Twice but Big Train Fall to Redbirds on Fathers Day

This Hunter Renfroe swing drove his first home run from Povich Field. While the Big Train were unable to increase their win total on Fathers Day, they were able to welcome back a star. Hunter Renfore (Mississippi State) starred on last season's National Championship Big Train squad and returned to Bethesda again this season. While he had begun his second season at a decent pace, many expected bigger things. Renfroe's bat agreed with that sentiment on Sunday night as he book-ended the Big Train attack with two-run homers in both the first and the ninth innings. Unfortunately for the Big Train, that was all the offense on the night and team lost 6-4 to the Baltimore Redbirds. Despite the loss, the atmosphere at Povich Field was great on a wonderful Fathers Day evening as dads came out with their kids to play catch in the outfield before the game, get a free hat courtesy of First Call Office Products, and settle in for a night of great baseball. The box score and play-by-play of the game can be found here.

Big Train Win Big! 11-5

Big Train Win Second Straight Behind Big Bats

Big Train players get ready for their first home game in almost a week.   Another Big Train game, another comeback. It seems that the Big Train players enjoy playing the underdog this season as they started off another game down 3-0 before throwing double-digits up on the board again and winning 11-5 against the Southern Maryland Nationals on Thursday night. Kelly Secrest (UNC Wilmington) made his second start of the season, going 3.2 innings and giving up four runs on four hits while striking out three. Though Secrest's command was not quite there, his two-seam fastball seemed to bother hitters throughout the night.  After an early 3-0 deficit, the Big Train bounced back quickly. AfterColin Kish (Florida Southern) reached second base on a throwing error, Tucker Tobin (George Mason) drove him in on a two-out single to left, giving the Big Train their first run of the game. Later in the inning Mitch Morales (Florida Atlantic) and Michael Bass (UNC Wilmington) would drive in Tobin and Zach Randolph (Mississippi State), to tie the game at three and cap a momentum-shifting rally.                                                                                         The Big Train offense continued to thrive in the bottom of the third, asHunter Renfroe (Mississippi State) and Kish would start the inning with back-to-back singles. Renfroe would later score on a single byBrendan Hendricks (San Francisco), to give the Big Train their first lead of the ballgame. Kish would then score in the following at-bat on a 4-3 double play, extending the lead to 5-3. The Big Train would respond to a Nationals run in the fourth inning by adding some cushion to their one run lead. On a wild pitch by Nationals reliever Danny Wissman, Renfroe was able to score just before Hendricks come across on a throwing error by Nationals third baseman Spencer Wolfe on a ground ball hit by Randolph. That gave the Big Train a 7-4 lead.The Nationals plated a fifth run in the top of the eighth, but hopes of a comeback would be silenced quickly as Big Train reliever Ben Griset(St. Mary's (CA)) came in and retired the side in order to keep the score at 7-4.    The offense would score four more runs in the bottom of the eighth inning as Adam Barry (Cal State Northridge), Hendricks, and Justin McCullough (El Camino) all picked-up RBIs to set up an easy closeout for Griset in the ninth. Griset would finish the night with two scoreless innings, giving up only one walk and no hits. Despite good work from the pitching staff, the offense was the real story in tonight's victory, as the Big Train scored a season-high-tying 11 runs on 14 hits. "We hit the ball a lot better," said Renfroe. "That's what won us the game. It felt pretty good to be back in front of the home fans... I showed up for 'em."                                                                                                                            Big Train Manager Sal Colangelo also commented on last night's big win. "We were missing 18 guys at the start of the season. The guys who filled in played hard but we were just short on pitching [and] just short on offense," Colangelo said. "So now we need to play Big Train baseball. We play every pitch of every inning and that's what they did tonight. That's what good teams do." The box score and play-by-play for the game can be found here. Watch Bethesda Big Train Baseball Live on US Sports Network