US Sports Conditioning Boot Camp Workout #25

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Welcome to another US Sports Online Conditioning Boot Camp! If this is your first time using the US Sports Conditioning Boot Camp, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice"

*Important Message:

 Only 3 workouts left. The Free US Sports Conditioning Boot Camps Will end August 2, 2012. To Continue Receiving the US Sports Conditioning Boot Camp Workouts After August 2, 2012  Click Here. Sign up now and lock in your price of $8 per month. After August 2, 2012 the price goes up to $10 per month.

Here it is Athletes! The  25th of your FREE* bi-weekly online Sports Conditioning Bootcamps.

Be sure to stay hydrated before, during, and after your workouts.

We continue the "Stretch Run" to your fall sports training camp. We are going to stay with this multifaceted strength and conditioning workout until the first of August. This workout was originally designed as a Boxing Conditioning program. This can be applied to conditioning for just about any sport*

The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.

Equipment needed:  Power Gym, Machines, Jump Rope

Week 6 - Day 2 (Tuesday) of US Sports Conditioning Boot Camp's Program	Week Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Close Grip Chin Ups	7 reps, 7 reps
	3	Video Wide Grip Pull Ups	7 reps, 7 reps
	4	Video Dumbbell Bent Over Row (elbows wide)	12 reps @ 55 lbs, 10 reps @ 45 lbs
	5	Video Med Ball Chest Pass (kneeling)	12 reps, 8 reps, 8 reps
	6	Video Dumbbell Lateral Raise	12 reps @ 38 lbs, 10 reps @ 32 lbs
	7	Video Dumbbell Rear Lateral Raise	12 reps @ 30 lbs, 10 reps @ 25 lbs
	8	Video Jump Rope General	2 Minutes
	9	Video Dumbbell Hammer Curl	12 reps @ 65 lbs, 10 reps @ 55 lbs
	10	Video Med Ball Overhead Throw (standing)	12 reps, 8 reps, 8 reps
	11	Video Push Ups (regular position)	32 reps, 32 reps
	12	Video Jump Rope General	2 Minutes
	13	Video Plate Twists	12 reps @ 25 lbs, 10 reps @ 20 lbs
	14	Video Bent Leg Knee Ups from Bench	21 reps, 21 reps
	15	Video Cross Crunches	24 reps, 24 reps
	16	4-Way Manual Neck	8 reps, 6 reps

Great Job! See you Thursday!

Be sure to cool down and stretch after each workout.

To get your very own customized Strength and Conditioning program, Click Here

*Please consult a physician before engaging in any exercise program. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Conditioning Bootcamp Workouts.

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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

Trading Booze For A Barbell, 5 Reasons To Hire a Personal Trainer (Strength and Conditioning Coach) From Bodybuilding.com

Trading Booze For A Barbell: How Ben Booker Set Down His Glass And Lifted Weights Instead.
Ben Booker isn’t your typical fitness model. He’s a blue-collar tech who suffered from alcoholism. Learn how bodybuilding saved his physique, his marriage and his life.

by Dustin Lapray Oct 26, 2011


When bodybuilders raise a glass, it's usually at end of a workout, with some sort of protein concoction sliding down their gullet and into their welcoming muscles.


But what happens when alcohol fills the glass, and it's consumed at all hours of the day, because the man in question simply can't help himself anymore?

Ben Booker knows. He started drinking alcohol at age 13 and continued until 2005. The drug drowned his body with toxins and nearly destroyed his marriage. Ben's future looked destitute.

His wife Erin, exasperated, told him she wasn't happy with the life they were leading.

Not every guy chooses the loving, lovely wife. That's how powerful and insidious this disease is.

Yet Ben chose to change for the better. He kicked the booze and eventually dedicated himself to the gym, lifting weights, and taking supplements. When he found Bodybuilding.com and its Bodyspace community, he was able to finally fill a void left by alcohol. His transformation was such that he became the 2010 BodySpace Spokesmodel contest winner.
Training Saved My Life:



Winning the 2010 contest helped him secure a position as the Spokesmodel for Applied Nutriceuticals.


Today, Ben sticks to his blue-collar roots, working with his father's family business, supporting his wife with CrossFit and helping to raise their three children.


"It's so important to tell your story, no matter what it is," Ben said. "No matter how little you think it is, there might be someone out there who needs to hear it."


You've heard Ben's story and seen his incredible results, but can you keep up with him in the gym? If you want to get built like Book, you'd better be eager to bring it. Ben's training is no-holds-barred, based on taking each and every set to failure. Ben encourages long rest periods and heavy weight. He wants to recruit every possible muscle fiber and force his body to grow.


Ben's tip? "Push yourselves." Keep it safe, but "lift heavier than you thought possible. It's all about absolute failure."

5 Reasons To Hire A Personal Trainer

by Frank Sepe, MET-Rx Oct 25, 2011

1. You Are Totally Confused

The landslide of fitness routines and diet plans on the market can flood your sensory receptors. It is tough to narrow down a program and commit to it, especially when you really don't fully understand how to do it.

If you are having a hard time choosing or figuring out how to perform your routine, then it is time to call a trainer. A good trainer will put you on the right path to success.

2. You Have Stopped Making Gains

If you have been training for a while and you are not satisfied with the results you have achieved, then you need a trainer. A trainer can dissect your training routine like an investigator at a crime scene and make the appropriate changes to put you back on track to faster results.

3. You're Unsure About Your Form

One of the easiest ways to stifle results is to use poor exercise form. You can work out day-in and day-out, but unless you perform your exercises correctly, you won't see the results you long after.


Bad form can cause a serious injury. A trainer can teach you good form and exercise habits that will last you a lifetime. Many beginners should hire a trainer for the first week, so they are taught proper exercise form from the start.


4. You Need To Be Challenged

Exercise plateaus are often difficult to overcome by yourself. Many people just can't find a way to surmount a plateau without the help of a professional trainer. You can save a lot of time and wasted energy if you hire a trainer when you hit a fitness plateau.

A trainer can put together a personal workout plan that will take you over the hump and onto new results - Fast!

5. Injuries And Special Needs


If you are injured and/or have a specific illness, then your doctor and trainer can work together to make sure that your training routine is effective, but safe at the same time. Working out is supposed to create better health, not impair you further.

It is an absolute must that your doctor and trainer work together if you are injured or have a specific illness that requires medical attention.