What's Lifestyle Got To Do With It?

It happens to everyone. That moment when you realize that it's time to do something about your weight. It may happen when you're looking in the mirror or standing on the scale. Your first thought is to go on a 'diet' but as quickly as that enters your mind the ghosts of a hundred diets past return...along with all the frustration. Then you wonder, why bother? The weight will come back, as it always has. Then you'll be back in front of the mirror as discouraged as ever. The answer is not to go on another diet. The answer is to change your lifestyle. You've heard this before, and it makes sense, right? So why haven't you done it? Your Lifestyle Obstacles. Most people resist changing their lifestyle for two reasons. 1. Change is scary. Whether you realize it or not, your life is in a constant state of change. Though you cling to the familiar, it's a futile struggle. Change always wins. The most consistent thing in life is change. Since you'll never escape it, you might as well channel it. It's time to make the change in your life purposeful and positive. 2. Lifestyle misconception. How many times have you heard the term 'healthy lifestyle' only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience - and that's not true. Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don't have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation. Making the Change. It's time to lose your 'all or nothing' mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change: What You Eat. Let's face it, most of the foods you eat aren't the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV). The solution to cleaning up your daily diet is NOT to go back on a 'diet'. In fact, I never want you to go on a 'diet' again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits. Here are some practical examples: Choose salad over chips or fries Don't add butter to your food Eat fresh produce with every meal Purchase fat free dairy productsM Limit desserts to one or two per week Cut out mindless snacking Drink water, not soda I don't expect you to eat a perfect diet every day of the week - that'd be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones. What You Do. Exercise is a huge component to a healthy lifestyle, and quite frankly you're not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don't disregard the importance and power of a good workout. Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution - my training programs were created for busy people just like you who only have so much time to dedicate to exercise. I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer - contact me to get started on a lifestyle enhancing program today. Here are simple ways to move more: Watch less TV Stretch stiff muscles every day Play at the park with the kids Go for a jog Do some pushups every morning While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle. Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor - make a majority of your choices health conscious. So the next time you're in front of the mirror you won't worry about your weight. You'll relish it. Athlete/Coach Resources... Get Paid To Play Live Online Sports Games Free! 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.

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.

Happy May Day Athletes and Warriors! Today's transformation is a bit of a long one but well worth the read. So many years and I still marvel when a human being tires of being average and activates their faith to transform and change their lives for the better. Which simply means, if they can do it, why not you too?
-Nate

Before and After Weight Loss Pictures of Top Fitness Model Revealed!

Hitch Fit Co-Founder & Co-Owner Diana Chaloux – LaCerte shares her story and never before seen before and after photos!

Before and After pictures of top fitness model Diana Chaloux – LaCerte!



All too often, people see me now, and think that I’ve never had my own personal weight battles. They may think that it’s always been easy or natural for me to make healthy choices. Or that I have been lean my entire life. What they don’t realize is that transformation is so personal to me, and I’m so passionate about it, because I have BEEN there myself. Everything we preach at Hitch Fit, I have had to put into practice in my personal life!

I recently had the chance to share my story and some never before seen “Before” pictures on KCTV5’s Better Kansas City show. These were images that have been hidden in boxes, in a closet for over a decade. I’ve shared my personal transformation story before, but never shared some of the pictures that just felt a little too embarrassing for me. I realized it was time to let it all out, to be truthful about the challenges that I personally faced, and hopefully inspire someone else to just take those first steps to positive change just like I did!

At my heaviest weight I was at least 175 pounds. I say at least because I hopped on a scale one day in 2004 and it went up over 175. I didn’t step on a scale again for several months, and not until that weight had already come down a bit. I didn’t take a lot of pictures during that time. I avoided cameras, or hid behind people. I gained this amount of weight because of some very unhealthy emotional eating habits. I was binge eating in the night. I was a compulsive over-eater. Once I started eating, I wouldn’t stop. I would starve myself all day, mostly as punishment for the binge I had undertaken the night before, then when I couldn’t stand my hunger any longer, I would eat until I couldn’t eat anymore. This hidden behavior always happened at night, when no one was watching. I never admitted it to anyone. I claimed to not have any idea why I was gaining weight. Guess what. I KNEW, and I was scared. I felt out of control. Each morning I woke up and vowed that it wouldn’t happen again. But as the night grew closer, the old habits continued to creep in and take over.

I needed motivation. I needed a goal strong enough to catapult me past these negative behaviors, and enable me to start realizing my true potential. For me, that goal was competition. Something I had dreamed of for years. But my excuses and procrastination were getting me nowhere closer to achieving my aspirations. I finally had enough. I was tired of not feeling well. Tired of my low self-esteem. Tired of not liking what I saw in the mirror. Tired of not fitting into my clothes. Tired of feeling disappointed with myself. Tired of talking and talking and not doing. In July 2005 I finally started to take action, and most importantly to take power and responsibility for my choices. Specifically my eating choices. I realized I DO have control. I changed my mindset towards food and started using it to help me rather than hurt me.

When I finally made the commitment and was ready for change, an interesting thing happened. I LOVED this new life. I didn’t miss the old one. Didn’t miss the binge eating. Didn’t miss the horrible feelings in the morning. Didn’t miss compromising myself because of my low self-esteem. I didn’t miss a thing. What I discovered was something that I loved. A body that I felt strong and confident in. Confidence that made me believe in myself and my ability to succeed. I found FREEDOM in the discipline that I learned through transformation. I also discovered that everything I had dreamed of, my goals and dreams, were all just waiting for me on the other side of this new disciplined lifestyle.

What happened next? 

Well, thanks to God’s grace and what I believe His purpose is for my life, I lost over 40 pounds, won my first show, went on to compete for 7 years, won 7 shows including two World Champion titles, had the chance to be in my favorite fitness magazines, met the man of my dreams through the fitness industry, moved to a city that I love, started a business that I love and wake up passionate and excited about each and every day! All of this happened for me because I decided to make a change. I decided to take action. I don’t know where my life would be if I hadn’t made that choice, but I’m so grateful I did, because I sure do love this one!

So here’s the segment from Better Kansas City – below that I will share some additional thoughts I didn’t have time for on the show!


YES it’s TRUE that Arnold Schwarzenneger picked me out of the crowd and said “Nice Abs” .

I was taking his picture as he walked by, so actually got the shot of him looking and pointing at me! 

Arnold says “Nice Abs”



Then Oxygen Magazine did a little blurb about Arnold’s compliment!

Here are some of the strategies that worked for me as I went through transformation and then transitioned to maintenance.

If you would like my help as you go through your own transformation journey, please check out the Online Personal Training options that we have available right here at Hitch Fit. If you’re in Kansas City area, contact me to find out more about our one on one transformation training gyms.

1. I realized the importance of nutrition. I took power and responsibility for my choices. I recognized that the only one making my food choices was ME. I could either make the ones that kept me back from achieving my goals OR I could make the ones that brought me closer to my goals.
2. I stopped telling myself that I couldn’t control my patterns. I changed my mindset. This can be done INTENTIONALLY. If you catch yourself saying something negative or untrue (I can’t control myself or I had no choice), stop yourself immediately and replace that with the truth. You DO have a choice, you CAN make the right choice, you DO have control.
3. I realized that I COULD eat anything and everything I wanted. It wasn’t a matter of not being able to eat something. I didn’t say “I can’t eat that”, because that wasn’t the truth. The truth was that I could eat anything, but certain choices would push me further away from my goal, while others would get me closer to it. So it became a matter of “not wanting” things that prevented me from success. When I realized I just didn’t want those things. It relieved a lot of stress and anxiety over food. When you tell yourself you can’t have something, you want it all the more, that simple switch in thinking opened the door for great freedom from food obsession.
4. I walked out my choices and recognized the REAL sacrifice. It wasn’t not getting to eat something in the moment. The REAL sacrifice was giving up my goal for a few seconds of chewing and swallowing. I mentally linked up the negative consequences of my poor eating habits to the choices themselves. When I looked at a former temptation and suddenly it represented something negative to me, it became easy to not want it.
5. I stayed diligent. I knew that this process was not going to be easy. I knew it would not happen overnight. I knew I would need diligence and consistency to get there.
6. I focused on positive and small successes. Every week wasn’t an amazing loss or change. There were weeks when I worked so hard and saw nothing happen. But I always focused on the positives, even if it was a little thing. A gain in strength. Able to see a muscle more visibly. My clothes fitting better. Whatever little success was there, that’s what I focused on.
7. I read positive affirmations every single day. These were statements written in present tense “I am” statements. I read them every single morning. I planted those thoughts into my mind so that they would become my reality.
8. When I was finished with my first transformation, I knew that the key to maintaining my losses was all about my eating choices. I stuck with the habits that I had learned, and gradually transitioned into a maintenance lifestyle.
9. I embraced a new lifestyle. This was not a quick fix or a diet. I looked at the long term and the new habits I developed I was determined that this was the new me. There was no going back!
10. I reached out for help along this journey anytime I needed it. I found support in family and friends and coaches along the way. It’s important to have cheerleaders who are encouraging to you!

Here is my original transformation feature that I shared on the Hitch Fit site back in 2015! 

Before and After Transformation Photos of Hitch Fit Owner Diana Chaloux LaCerte

Click below to choose your program and Get Fit Now!

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.

Does It Matter When I Exercise?

When you exercise can be a mystery. When asked this question I would first consider the client's schedule. Make a long story short, As long as you are accounting for rest, recovery and can be consistent; then any time is the best time to exercise. We at The US Sports Online Strength and Conditioning System take into account the demands on you life and lifestyle when we design and deliver your programs. - Coach Nate Does It Matter When I Exercise? (MSNBC) It's true that studies have suggested the body functions more efficiently at different times of the day. Some reports, for instance, have shown that the body's processes are slowest in the morning. Others have found that in the afternoon, strength and aerobic capacity are greatest, suggesting that it might be best to exercise at this time. However, there are two basic principles to exercise that are even more important: If you're both consistent and patient with your training, you'll reap the benefits, says Joel Friel, author of 'The Cyclist's Training Bible" and "The Triathlete's Training Bible." Friel, an exercise science expert, points out that studies done in the past several years have shown that important aspects of a person"s workout are not affected by time of day, such as how long you can go before exhaustion. Perceived effort remains the same throughout the day, too, meaning a workout doesn't feel harder in the evening than it would in the morning. Other factors play a part as well. Pollution is heavier in the afternoon, which may affect your breathing. So running, cycling and other outdoor activities done in the early morning or after the evening rush hour may be better. The hot afternoon sun may also be a factor that makes early morning or evening exercise a better choice. The bottom line, says Friel, is that it's most important to find what time of day works best for you and to commit to a fitness routine. So if exercising at night works best because you work full-time, stick with it. Athlete/Coach Resources... 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. Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.

Do You Have the Stubborn Fat Blues?

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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! February 29, 2016 Success in Fitness Starts with Renewing Your Mind See Feature Article Below) "My confidence comes from the daily grind - training my butt off day in and day out. " Hope Solo Despite here off-field problems (Just google Hope Solo and you'll see) She is one of the great soccer players in the world. The statement above gives you all of the insight that you need to get yourself moving. Get your plan, get to work- Get it here -Nate Hello Athletes and Fitness Warriors! Congratulations to all who have joined the Fitness Warrior community. If you haven't joined us yet, let me encourage you to do so. It will be the best move you make in your program this year! The all new Fitness Warriors Group is Live! Details below: The Biggest and Best Online Exercise Group In The World! Your exclusive access to up to 6 Fat Burning, Muscle Building Workouts Per Week. Videos demonstrating proper technique for every exercise. Routines utilizing equipment available to you home or gym! Our most popular 'Cardio Crush' Workout Full comprehensive Nutritional Counseling With 7-Day Meal Planning. Personal contact with me anytime via built-in email, phone, or on our Special Fitness Warrior Facebook Page. Integrated feedback loop for precise program monitoring. Plus special recipes, exercise tips. Special Group Only Webinars and Webcasts and A lot more! Click here to join and become a Fitness Warrior Today! 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. Sign up for US Sports Recruiting Assistance here. Check out the US Sports Elite Athlete Highlight Reel Center: Promote Your Page Too US Sports Strength and Conditioning  Quicklinks: Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Discount Supplement Club The Fat Burning Workout Police, Fire, Military Training The NFL Combine Workout Elite Athlete Training The TCSports Supplements Workout Of The Week US Sports Strength and Conditioning Client Case Studies The TC Sports Supplements Workout Of The Week! Sports Specific Workouts The Sports Specific Programs are designed to give people an exercise program tailored to the demands of their chosen sporting activities. All sports, from Golf to Football, have specific movements and physical demands that can be improved with proper training. The knowledge and experience that goes into each of these sports specific programs is what makes them so effective. The most important attribute of any quality training program is injury prevention. Knowing how to start a program is the first step. These Sports Specific Programs provide injury prevention by first establishing a strength and conditioning base. The sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and specific strength to bodyweight ratio's. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise. Whether the goal is performance enhancement or simply the enjoyment of participation in a favorite activity, these Sports Specific Programs can and will provide great results! Train Hard!. Click here to read more and see the free demo... Whether we are training in person here in the Washington D.C. area, or wherever you are in the world online, click below on your desired goal to learn how to approach a successful fitness program. General Fitness Workouts General Fitness Programs are designed for overall health and the achievement of a leaner, stronger bo... Strength and Power Workouts The Strength and Power Programs were designed to maximize the body's ability to generate strength. T... Get Lean Workouts The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater ... Sports Specific Workouts The Sports Specific Programs are designed to give people an exercise program tailored to the demands ... Home Based Workouts The Home Workout Programs are great for those who wish to train in the privacy of their own home with... Youth Strength Training Youth Strength Training Programs are designed for overall health and the achievement of a leaner, str... Custom Favorites! 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Back To The Basics Series The Back To The Basics Series of Workout Pograms incorporate many different program goals. The major... Do You Have the Stubborn Fat Blues? Every year at about this time frustrated people around the globe look in the mirror and realize that their waist is larger, hips are wider, and their New Year’s resolve has fizzled. So what do you do about the stubborn and seemingly permanent fat? Sink into a depression? Well, the easiest thing to do is to throw a pity party. Then before you know it your feelings of self pity begin to snowball into a full blown case of the Stubborn Fat Blues. How do you know if you have the Stubborn Fat Blues? Your pants are tighter today than they were a year ago You’ve tried to lose weight only to fail. You feel trapped. You’re close to giving up on yourself. If you can relate to any of the above statements then you have the Stubborn Fat Blues—quite an unpleasant condition to have. Fortunately, there is a cure. It all starts with your mind. The thing about the Stubborn Fat Blues is that it affects your mind more than anything. You see, your mental state is critical in determining your shape and size. When you focus on all of the things that you hate about your current body like the size of your thighs, the shape of your butt, or the way your belly looks then you’re putting all of your energy on the negative. The more you think about how unhappy you are, the unhappier you will become. Makes sense, right? So instead of wallowing, use the following techniques to conquer the Stubborn Fat Blues: 1. Take it one battle at a time. You may have 20, 50 or 100 pounds to lose before you reach your ideal weight—and, boy, that can be overwhelming. The truth is that weight loss like that won’t happen overnight—it takes months of dedication. It’s no wonder so many people simply give up. Don’t worry about winning the entire war today, instead focus on conquering one battle at a time. Take it one meal at a time, and one day at a time. A healthy meal, a good workout and you’ve won a battle. Remember, 100 pounds is broken down into 350,000 calories. Sure, that sounds like a lot, but all you have to do is focus on burning more calories than you take in today – in the end weight loss will be inevitable. 2. Use a trigger.  How many times throughout your day do you find yourself plagued with negative thoughts? I’m too fat. I’ll never look as good as I used to. I’m not attractive. Yikes! Thoughts like these will ruin your chance at regaining your figure—they are total momentum killers. Here’s what I want you to do. Whenever a negative thought enters your mind instantly do the following: Breathe out and squeeze your abs for 5 seconds – 3 times Throw away any junk food within arms reach Plan to exercise that day Make negative thoughts a trigger to take positive action toward your goal—the results will amaze you. 3. See what you want. If you have weight to lose, mirrors are a nightmare. Every lump and pouch seems to jump out with alarming illumination. And it doesn’t help that most of us see things as worse than they really are. When was the last time that you closed your eyes and pictured the body that you wished you had? It may sound hokey, but I’m serious. Your mind is very impressionable, and when you bombard it with only the negative then you will be stuck on that image. Take time each day to visualize your ideal body. Close your eyes and put yourself in that ideal body – feel what it feels like to be fit and attractive. This exercise is a powerful way to fixate your mind on your goal in a way that will leave you no room for failure. 4. Get serious. Sooner or later you will decide that you are fed up with the Stubborn Fat Blues. You will decide that your health is important. You will decide that you deserve to look great. And you will do what it takes to achieve amazing results. The best way to ensure that your motivation stays strong—and that your goal is met—is to get on a fitness program that actually works. If you need help finding the right program for you – I can help. Together we will identify your goals, find workout programs that you enjoy and create a routine that works with your schedule. It’s that simple. Contact me today for a consultation and to learn more about the different fitness programs available to you. Then you can say goodbye to the Stubborn Fat Blues—forever! Write a Comment Sneaky Calorie Burning What are your plans for this weekend? A great way to promote weight loss is to pack your weekends with physical activities. Weed the garden, walk the dog, plan a bike trip, or clean out the garage. The key is to keep on moving. Turkey-Stuffed Bell Peppers Eating healthy doesn't have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you’re bored of eating healthy. Shhhh, your taste buds won't suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal. Servings: 5 Here’s what you need… 5 organic bell peppers 1 teaspoon olive oil 2 cloves garlic, minced 2 Tablespoons fresh basil, minced 1 yellow onion, minced 1 Tablespoon fresh rosemary, minced 1 teaspoon dried parsley dash of salt and pepper 20 oz organic ground turkey, 99% fat free 1 organic tomato, chopped 3/4 cup spaghetti sauce 1/4 cup shredded mozzarella cheese Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside. Preheat the oven to 350 degrees F. Prepare a baking pan with non-stick cooking spray and set aside. In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes. Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined. Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender. Nutritional Analysis: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fiber, and 28g 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 Nathan Lewis US Sports Strength and Conditioning 202 Fitness 400 N Washington Street #109Falls Church, VA, 22046 571-501-5306 US Sports Strength and Conditioning Ok I Signed Up. What Now? In fitness as it is in life Intensity + Passion + Committment x Faith = Success! Sign up for the "US Sports Strength and Conditioning" Newsletter Tips on managing Stress Ways to stay motivated The benefits of resistance training Training the right way for your sport How to improve your metabolism Learn why "conventional" diets fail How to target stubborn fat areas Healthy and tasty recipes What muscle soreness really means Learn how exercise affects your mood Weight loss and diet myths revealed Flexibility, how and when to stretch How to build personal motivation How to conquer procrastination Free sample sports conditioning workouts Email:       Email: ussportsradio@gmail.com Phone: 571-501-5306 Web: US Sports Strength and Conditioning

US Sports Strength and Conditioning

SKLZ Workout Of The Week! Week 10 Day 2

Incorporate some light plyometrics (Jump and Explosiveness Training) into this workout, and watch your drive soar to new distances like never before. 

-Nate

Week 10 - Day 2 (Wednesday) of US Sports Strength & Conditioning Free Demo Program's Program	Week Difficulty:Very Easy
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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 Reverse Hypers	8 reps @ 55 lbs
	3	Video Cable Wide Grip Row (Low Pulley)	8 reps @ 205 lbs, 8 reps @ 175 lbs
	4	Video Cable One Arm Row	8 reps @ 120 lbs
	5	Video Lat Pulldown Wide Grip Front	8 reps @ 190 lbs
	6	Video Cable One Arm Rear Lateral Raise	8 reps @ 45 lbs
	7	Video Cable One Arm Lateral Raise	8 reps @ 60 lbs  Get the complete workout here

The Fat Burning Workout

No Jive,
     No Hype,
          No "30lbs in 30 days lies"
                If you are ready to apply and work a real Fat Loss Program Into Success, then get started today!

VIDEO Reveals SECRETS to Transform Your Body Faster

Notes On Nutrition And Supplements

Simply use Supplements to enhance and compliment your comprehensive strength and conditioning program. You can take all of the fat burners your want, but if your program is nonexistent, so is your muscle building and fat loss.  -Nate

By BOB MYHAL

• ** When using a thermogenic product (such as Ripped Fuel, Hydroxycut, EPH 833, etc.) to stimulate fat loss, be sure to take in sufficient amounts of protein'at least 20 grams every 3 hours;to prevent your body from cannibalizing muscle tissue. The easiest, most effective way to do this is with a low-fat protein powder or MRP.

• *** If you frequently experience painful muscle cramps during or after your training, then you should try taking 1 or 2 grams of the amino acid taurine approximately 2 hours prior to training,it has powerful and proven anti-cramping properties.

• Athletes> The Fat Burning Workout> Police, Fire, Military > Warriors > The SKLZ Workout Of The Week

• *** As far as thermogenics or so-called fat-burners are concerned, ephedrine is still the king of the hill, but when you're deciding on your weightloss supplementation program don't overlook hydroxycitric acid (HCA).

HCA is derived from the tamarind fruit and seems to work by inhibiting excess carbohydrates from being stored as bodyfat. MuscleTech's Hydroxycut is a popular product containing HCA.

• *** The chemistry of 19-norandrostenedione is telling. Basically, 19-norandrostenedione is structurally identical to a testosterone molecule right up the chain with two key exceptions: first, it is missing the hydrogen atom in the 17th position and second, it also lacks a carbon atom in the 19th position.

What happens is that when the liver processes the norandrostenedione molecule it adds a hydrogen atom in the 17th position. The liver, however, has no mechanism for adding the carbon atom in the 19th position.

What results is virtually a testosterone molecule missing the carbon atom. This molecule has the anabolic properties of testosterone (it may in fact have 2 or 3 times the anabolic effect of testosterone) without the level of androgenic side effects typically seen with extended testosterone use.

• *** If you're looking to drop fat and get lean, you'll benefit from 3-5 cardiovascular training sessions per week. Ideally, each session should be 30-45 minutes in duration.

For fat burning, it's actually more beneficial to train at a consistent level of intensity throughout the session rather than using some sort of interval training (as with some of the machines which stimulate a series of inclines and declines).

Its also crucial for you to do your cardio training on an empty stomach'otherwise you'll simply be burning up glycogen stores (sugar rather than fat). First thing in the morning is the best time for cardio training. If this isn't possible, at least try not to eat for 3 or 4 hours prior to your cardio session, that way you'll be primarily burning fat stores.