You've Got The SWOD? You've Go The Power!

Good Morning Athletes and Warriors!
Today's SWOD is not for the faint of heart as Strength and Power are at he core of any fitness endeavor.  The stronger you are, them more weight you can lose, the leaner you can get, your heart and lungs can work better and on and on. Now pumping 'de Ions' is not the only factor, but a great foundation to work from.

Remember to consult a Doc' before engaging in any fitness workout or program. To get your very own custom program designed for you, click here and fill out the fitness profile form and we can have your program designed and delivered to you in as little as 24 hours.

And now as the prophet Rock Speaketh: "Just Bring It!"

-Coach Nate.

Strength and Power Workouts

The Strength and Power Programs were designed to maximize the body's ability to generate strength. There will also be a certain amount of muscle mass developed through the stimulus of using progressively heavier weights! 

Throughout the length of the Strength and Power programs, 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 workout. 

The Strength and Power EXPRESS Programs are for those people short on time that still want a very effective workout. An EXPRESS Program will give you most of the benefits of the regular programs, but will take less time each day to complete. It will not change the primary emphasis of the program, it simply reduces the number of assistance exercises for the calves, forearms and neck muscle groups. 

The Strength and Power ADVANCED Programs will really push you physically. Make sure to pay high attention to recovery processes such as eating quality foods and keeping the body properly hydrated. Sleeping at least 8 hours per night is also key. And, stretching or massage both before and after the workout is also vital. This will help to stimulate passive blood flow to the muscles aiding the removal of metabolic waste products. Crank it up!

Today's SERIOUS WORKOUT OF THE DAY is from US Sports Online Strength and Conditioning's Strength and Power Menu The 3 Day Strength and Power Express.
Week 1 Day 3.

Week 1 - Day 3 (Friday) of Your Strength and Power Program Week Difficulty: Medium   View Printer Friendly Version (Print Friendly Version and Exercise Descriptions Are Available to Fully Registered Clients) 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 Bench Press 10 reps @ 100 lbs, 5 reps @ 120 lbs, 10 reps @ 130 lbs, 12 reps @ 120 lbs, 10 reps @ 110 lbs  3    Video Dumbbell Seated External Rotation 12 reps @ 11 lbs, 10 reps @ 12 lbs  4    Video Dumbbell Step Up 12 reps @ 25 lbs, 10 reps @ 30 lbs  5    Video Lat Pulldown Wide Grip Front 12 reps @ 80 lbs, 10 reps @ 85 lbs  6    Video Dumbbell Shrug 12 reps @ 50 lbs, 10 reps @ 55 lbs, 10 reps @ 50 lbs  7    Video Dumbbell Biceps Curl 12 reps @ 25 lbs, 10 reps @ 30 lbs  8    Video Cable Triceps Pushdown 12 reps @ 70 lbs, 10 reps @ 75 lbs  9    Video Reverse Crunches 23 reps, 23 reps  10    Video Theraball Weighted Crunches 15 reps @ 15 lbs, 10 reps @ 15 lbs

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Your Program Is Ready! Are You? Click Here Fill Out The Fitness Profile Form To Get Started. 

The Blame Game

Whose fault is it that you're out of shape?

If you go by what you hear in diet ads then you believe that it's anyone's fault but yours.

The big diet companies think that if they put the blame on you, then you wouldn't buy their bogus pills. So they put the blame on your cortisol levels, your modern diet (ie fast food), or your busy schedule instead of where it belongs - which is squarely on your shoulders.

Sure, you have obstacles that get in your way - your schedule, your job, your kids, the weather, your knee injury from college...but ultimately you have the body that you accept.

I'm going to repeat that so it will really sink in.

You have the body that you accept.

Embracing the blame for your current weight is not a bad thing - it's empowering. Think about it. If it really wasn't your fault, if it really was due to a long list of variables that you have zero control over, then you'd be stuck. You'd have no way to change.

The Secret Behind 'Before and After' Pictures

Allow me to pull back the curtain for you on something that the diet industry doesn't want you to know. You've seen countless before and after pictures documenting weight loss as a result of a diet product. Well, there is more involved than just the diet product, and it's the same across the board.

Look into the eyes of any person in their before picture and you'll see that they are disturbed. The body they have is no longer in sync with the body they can accept.

They changed the body that they accept.

Now look into their eyes in the after picture - see the sweet satisfaction? They now own the body that they decided they could accept. And what a great feeling that is.

Your Time To Transform

Whether you realize it or not, you already posses everything you need to transform your body, but it all starts with taking responsibility for the body that you have today. You have your current body because until this moment you've been OK with it.

Oh sure, you aren't thrilled with it, and you even talk about losing weight and getting fit, but you haven't changed what you'll accept. Here's how to transform your body in 3 steps:

Step One: Get Disturbed

You've heard it said that emotion creates motion. This is essential when it comes to losing weight. Just like those folks in the before pictures, to transform your body you must first decide that you can't live another day in the body you currently have.

It's time to get your emotions stirred up. Make a list of all the reasons that you must lose weight and get fit. Get disturbed!

Step Two: Get Focused

Without clarity it's very hard to get where you want to go. Now that you're disturbed with the body you have, it's time to decide what the body you can accept looks like.

I want you to think in concrete and specific terms. Just like the captions under those before and after pictures - "Suzy lost 25 lbs", "Mike lost 8 inches from his waist", "Jenny went from a size 18 to a size 6" .

Get a clear picture in your mind of what you'll look like in your after picture and visualize what the caption will read.

Step Three: Get Moving

The time spent between your inspiration (now) and your action determines whether you will succeed or fail. Don't allow yourself to get stuck between inspiration and action - there is always something that you can do right now.

Don't you agree that you'll be happier living life in a fit, healthy and attractive body, rather than the body you have today? Of course you'll be happier.

I've helped scores of clients just like you finally lose their unwanted weight.

I am here to take you from your before picture to your after picture, however, you need to bring something to the table - you need to make up your mind about what you'll accept of yourself.

What will you accept?

Athlete/Coach Resources... The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach How to Cure Almost Any Cancer at Home for $5.15 a Day! Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements

US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

See You Monday!

Hey, I sent you a couple of emails about the "16 Day Sexy Slim Down" starting Monday.

I have two spots left and I wanted to make sure you got in.

16 days from now you're going to be a new sexier, slimmer you...

And you're gonna LOVE IT!

NO MORE EXCUSES!

Like I said, the 16 Day Sexy Slim Down starts Monday [10/20/2014live online]

So just click here and I'll get you all dialed in.

Just picture stepping on that scale and being 8-12 LBS Lighter...

Fitting back into your "skinny jeans"...

And seeing the new sexier, slimmer YOU in the mirror.

Ah, you're going to feel so PROUD of yourself :)

Anyone can commit to just 16 days, right?

Besides, I've made the whole thing FREE.


Don't you owe it to yourself to see how this amazing new system can help you achieve the body you deserve?

So just take two seconds and click here and I'll get you scheduled in for Monday.

You'll be so glad you did.

Nathan Lewis (CSCS)

Common Treatment for Sports Injuries: RICE

Some common 'on-the-spot' treatment that every athlete and fitness warrior should know. The more active you are, the more likely you will sustain some kind of ailment or even God forbid, injury. The good news is that the better conditioned you are, the quicker you can recover on average. 

Get conditioned! Click here to start your program

-Nate

 

RICE, one of the most common and important acronyms in the world of sports, means Rest, Ice, Compression and Elevation. Adhering to the RICE regimen for the first 48 hours after your injury, is often all that you'll need to get back on your feet. The idea behind RICE is to minimize the inflammation and swelling that occurs with a sports injury.

Rest. Stop the activities that will aggravate your injury. You can, however, choose another activity that doesn't hurt. For example, if you have pulled a hamstring while running, you can continue your upper-body weight-training. Rest can mean the difference between an injury that heals properly and one that continues to bother you for months.

Ice. Ice reduces the swelling and stops the pain by constricting blood flow to the injured area. Don't apply ice directly to your skin--wrap the ice in cloth or apply it over an elastic bandage. You should ice 2-3 times a day, at first, and decrease to once a day, thereafter, until the pain is improving. The old axiom of "ice then heat" is no longer accepted by sports specialists and ice on a daily basis is recommended.

Compression. Compressing the injured area with an elastic bandage immediately after the injury limits fluid leakage into nearby areas and helps to reduce the swelling. You should wrap the bandage tightly enough so you feel some tension, but not so firmly that you cut off the circulation or feel numbness.

Elevation. Elevating the injured body part decreases swelling and improves fluid drainage. Elevation works best when used in conjunction with the rest of the RICE treatment. The body part should be elevated above the joint that is between that body part and the heart--i.e. foot must be higher than the knee and hip; The hand must be higher than the elbow and the shoulder.

Personal Trainers: Train More Clients, Make More, Have More Freedom
VIDEO Reveals SECRETS to Transform Your Body Faster

The most Underrated Factor In Fitness..

Did you know that with regular comprehensive exercise programs like those found on the US Sports Online Strength and Conditioning System; it is during sleep that the body breaks down excess body fats to be used by the muscles for the next workout. In essence you can train your body to burn fat while you sleep! That is provided you get enough sleep. Below are some tips to help you sleep better:

Tips for Good Sleep

(AP) - Having trouble getting to sleep at night, or awakening too early in the morning? Experts have these tips, based, in part, on a new study:

• Maintain a regular sleep-wake cycle, even on weekends. Staying up late, with the lights burning, tends to reset the brain's sleep clock, making the body cry out for more sleep when the alarm sounds Monday morning.
• If awakened during the night, try to remain in bed, with the lights out and your eyes closed. This will help sleep return and will not affect your normal sleep-wake cycle.
• If you must get up, keep the lights as dim as possible. Bright lights tend to reset the brain's sleep clock. One hour of bright light exposure at night shifts the clock forward by about 10 minutes.
• Avoid alcohol, tobacco and caffeine before bedtime.
• If sleeplessness is caused by a disorder, treat that disorder specifically instead of trying to force sleep with pills.
• Afternoon or early evening naps may make it harder to fall asleep at the regular time.
• American travelers who fly overnight to Europe should try to nap immediately upon arrival. After a few hours of sleep, get up and walk in the sunlight. This will help reset the body clock to European time.

Copyright The Associated Press. All rights reserved.

Personal Trainers: Train More Clients, Make More, Have More Freedom

"

• 5/5 stars August 2, 2014
  
  
  Hi my name is Tawan Downs from Detroit Mi, a student athletes for UAPB last summer I was recovering from a back injury. The pain in my back was serious, but working with Mr. Lewis the pain in my back is gone. I'm 100% ready for the season. Working with Mr. Lewis I lost some weight and gain alot of strength preparing me for the season I can honestly say I'm going into in the best shape I've ever been in. I recommend him to anybody he will work with you and no rush but will help you finish your program. Thank you so much Nate Lewis and looking forward to working with you in the future.
  Tawan D.
• Thanks Tawan! Click here to train with Nate and our team of top notch strength coaches and pro athletes today!

#1 fat burning workout in The World!

This may be the most awesome things I've stumbled upon to help my clients burn more fat and get into shape faster.

Let me explain...

I've been testing out a new training program for my clients that not only burns more calories while they're working out with me - but it keeps burning extra calories even after their workout.

Sounds crazy, right?

The post workout calorie burn is actually called "after burn" and it only takes place when a few critical factors are accomplished during the workout.

I won't bore you with the details of the science behind "after burn", but what I can tell you is that if these few critical things are done during your workout, then you can expect to have an elevated metabolism for up to 18 hours AFTER your workout.

Pretty sweet!

Now, just the "after burn" factor is amazing in itself becuase it's almost like getting twice the workout results from each workout.

B-U-T I figured out a way where I can get my clients even FASTER results... and it has NOTHING to do with science.

Say what?!

Yep, this other way of burning more fat and getting faster muscle toning results has nothing to do with exercise science at all.

It's actually all about human psychology...

See, what I figured out was when I train my clients with social media feedback (through our facebook page, email, and phone contact) they actually workout harder. (human nature is to compete I guess)

So then I got to thinking and decided that if I can put together a body transformation challenge where I can train my clients online, for a period of time (six weeks), and give the person with the best transformation a prize (like one of the latest iPads) then you'd really see amazing results!

Makes sense, right?

My special "after burn" producing workouts + a body transformation challenge = massive fat loss, body toning, belly flattening, and sexy arms, legs and butt.

Brilliant!

In fact here's what I expect AVERAGE results to be on this six week body transformation challenge.

Men can expect to drop 25 – 32 pounds of fat Women can expect to drop 12-24 pounds of fat

AND...

on average men can expect to lose: 6.5 inches from their waist and women can expect to lose 4.8 inches from their waist

Yes, all this in six weeks.

Here's the deal: I'm going to launching this Six Week Body Transformation Challenge in about a week. And when I do I'm only going to take on 18 participants so that I can give every participant lots of attention.

And at the end of the six week transformation challenge I'm giving the winner a new iPad (actually everyone will win since there's going to be a LOT of inches and pounds lost).

So if you are interested in dropping 5-8 inches off your waist in the next 6 weeks (plus a pile of weight) then send me an email and I will put you on the "action taker" list and reserve your spot.

These action takers will get email notification of the program launch date BEFORE my normal list.

Email me now to get on the awesomeness priority list :)

Nathan Lewis

US Sports Strength and Conditioning
5715015306

"I've lost 20 lbs. 5 dress sizes and over 10% bodyfat" I have seen many results, including increased self-esteem, energy and stamina. It is definitely more than I expected when I began my first session in front of the dreaded squat machine" Donna Trainee for 3 years.=============================================

VIDEO Reveals SECRETS to Transform Your Body Faster
Personal Trainers: Train More Clients, Make More, Have More Freedom