US Sports Network News!: flat belly

Showing posts with label flat belly. Show all posts

Sunday, November 5, 2017

NPC News Featuring: IFBB Women's Physique Pro Natalia Coelho Nutrition Prep Tip on US Sports Net!

US Sports Online Strength and Conditioning System- Galaxy Fitness Competitor Program

For those wanting to compete in a contest like the Galaxy Fitness Competition this program will definitely help. It incorporates strength and Olympic power exercises, plyometric exercises, and some intense core stabilization movements. It will get you ready to compete!

Throughout the length of the program, the manipulation of the sets and repetitions for each exercise will be based on proven periodization concepts that involve changing the intensity and the volume of the workout. This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best! Click here and fill out the fitness profile form to get started

IFBB Figure/ Women's Physique Pro Natalia Coelho Nutrition Prep Tip interview by Frank Sepe for npcnewsonline.com

Sunday, June 4, 2017

The Only 3 Arm Workouts You Need For Sexy Summer Arms

The Only 3 Arm Workouts You Need For Sexy Summer Arms (From Hitchfit.com)

Looking for a way to sex up those arms without turning them into power-house muscles that don’t quite fit inside your t-shirt arms? These 3 moves are your ticket to sculpted beauty that says “Don’t mess with me”, but also looks amazing in a strapless dress.

Don’t be afraid to work on your arms! Strengthening those muscles does not automatically lead to hulk-like resemblances. Unless you are intending to become a body builder, keep it simple, and follow these basic workouts for slimmer, sexier arms this summer:

The Workouts

Bench Press – Using a weight-lifting bench, lay down on your back, keeping both of your feet planted on the ground. Lift the bar containing your weights and start repetitions of pulling the bar down to your chest, then lifting to the sky. Twelve repetitions is ideal for building lean muscle, and use as much weight as you can handle. If it’s easy, it’s not helpful. Don’t forget to have someone spot you on this!
Muscles worked: triceps and pectoral muscles.
Push-ups – The is a classic exercise – and for good reason! Check out our blog post on how NOT to do push-ups to make sure you’re getting the best results from your work. Keep those arms and your body straight, and even put your feet up on a higher surface for more of a challenge! Not quite ready for the traditional pushup? Use the knee variation – just make sure to still keep that body and your arms in line.
Muscles worked: triceps, anterior deltoids, and pectoralis major.
Biceps Curl – Keep your feet about shoulder-width apart, and with the palms of your hands facing forward, bend your elbows, pulling the weights up toward shoulders. Five or eight-pound dumbells will do the trick, but keep in mind how much weight you likely carry around in a day. It’s likely you carry around a toddler or even 40 lbs of groceries in the house every week, so consider upping that dumbell weight. You’re stronger than you think!To kick this exercise up a notch, do repetitions in sevens, and vary the height of each rep. Start at the bottom and lift to halfway – so your arms end up at a 90 degree angle. Repeat 7 times. Next, lift from the halfway point up to your shoulders 7 times. Finally, do a full bicep curl from bottom to top 7 times.
Muscles worked: Biceps

Keep up with these 3 stellar moves and your will be looking at some defined, sexy arms in no time!

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By Heather Aguayo|May 29th, 2017|Build Muscle, Building Muscle, Workout Plans|0 Comments

Saturday, June 3, 2017

The Serious Workout Of The Day!

Hello again Athletes and Warriors!

Coach Nate here after a rather long hiatus coming back stronger than ever to help you lose the fat, build the muscle, look better, feel better with what is now the (cue the overly dramatic music)
SERIOUS WORKOUT OF THE DAY!

Before we dive into what we can now give the acronym to SWOD, let me do the right thing and advise you to consult a physician before attempting any workout seen here or anywhere.

Annd' there is a lot more where this SWOD came from if you want to get into great shape, then you need a great plan. I can design and deliver your custom year-round program that you can take with you to your gym, fitness center, home gym, no gym at all or club. Start for FREE today! Click here and fill out the brief contact form to get your program today! A big thank you to our partners for allowing me to give you this free SWOD today so without further ado, Let's Rock!
-Coach Nate (aka The BeastMaster)

Today's SWOD is from US Sports Online Strength and Conditioning's General Fitness menu:

General Fitness Workouts

General Fitness Programs are designed for overall health and the achievement of a leaner, stronger body. Choose between the standard General Fitness Programs or the Dumbbell Oriented General Fitness Programs. The Balanced Dumbbell GF EXPRESS Programs offer a shorter workout for those busier times when you simply can't spend as much time in the gym. They are also great for those who physically respond better to a program with less overall volume.

Throughout the length of the General Fitness 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.

As with all of the programs, the starting point of the workout is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise.

Fine tune the program to include all the exercises that feel best! To maximize the reduction of body fat it is recommended that some cardiovascular exercise be worked into the weekly training schedule. Have fun and get healthy!

This SWOD is Day 1 Of The:
2 Day Dumbbell General Fitness EXPRESS!
The Weights, Sets, And Reps, are originally designed for a specific athlete, please adjust any portion of the workout to meet your present fitness levels. In other words, work hard and work smart!

Monday
Workout 1

View the Printer Friendly Version of this Page
Click on an Exercise Name to Adjust or View Videos for that Exercise
Perform the sets listed in your program from left to right

Exercise		Sets
1	Warmup and Stretch	5 minutes
2	Dumbbell Squat	18@35 lbs, 15@40 lbs
3	Dumbbell One Leg Squat	15@35 lbs, 15@30 lbs
4	Dumbbell Step Up	15@45 lbs, 15@40 lbs
5	Dumbbell Stretch Deadlifts	15@40 lbs, 10@35 lbs
6	Dumbbell Bench Press	15@80 lbs, 15@70 lbs
7	Dumbbell One Arm Row (elbow wide)	15@90 lbs, 10@80 lbs
8	Dumbbell Military Press	15@70 lbs, 15@60 lbs
9	Dumbbell Rear Lateral Raise	15@35 lbs, 10@31 lbs
10	Dumbbell Biceps Curl	15@45 lbs, 10@40 lbs
11	Dumbbell Lying Triceps Extension	15@35 lbs, 15@30 lbs
12	Bodyweight One Leg Toe Press	60 reps, 60 reps
13	Dumbbell Seated Forearm Flexion	15@20 lbs, 15@18 lbs
14	Reverse Crunches	28 reps, 28 reps
15	Alternate Heel Touchers	65 reps, 65 reps

Nate is the host of Under The Helmet on The MIXX Radio Network. Join Nate every Thursday 9pm EST and learn what it takes to be a top-notch Pro athlete every week. Click here to tune in.
Get your very own customized strength and conditioning program by visiting US Sports Online Strength and Conditioning

Friday, January 6, 2017

Thought you needed this

Why are you still living in a body that you're unhappy with? In my experience, people carry ‘unwanted’ pounds for very specific reasons. These reasons are subconscious, which is where things get tricky.

US Sports Online Strength and Conditioning Client Michelle's Transformation

Self-sabotage is your subconscious way of protecting yourself.

Sounds crazy, but it makes sense when you realize that it is a defense mechanism meant to keep things in your life from changing. You say that you want to lose weight to look and feel amazing, but your subconscious is pulling the strings behind the scenes, keeping your goals just out of reach. As long as your subconscious believes that you are safer being out-of-shape then you'll be stuck. Your most valiant efforts will be undermined by self-sabotage every single time. Frustrating, right?

But don't give up. There's a way to turn everything around, and it all starts with finding out the reason that your subconscious views being out-of-shape as being safe. Once you turn the light on to that reason then it will no longer have any power over you. So, lets dig around for your reason.

Do you believe...Change is bad? It’s common to fear the unknown, but this could very well be the reason that you’re not reaching your goal. Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change.

Do you believe...Success will bring loss? If you met your weight loss goal, would it bring out resentment and jealousy in your friends and family? Are they counting on you to be the ‘screw-up’?

Do you believe...You don’t deserve it? Has someone in your life made you believe that you aren’t worthy of success? Or that they wouldn’t accept you if you were more successful than they are?

Do you believe...You’re not capable? Are you unable to imagine yourself at your goal weight? Does the possibility of achieving your goal not seem real?

Spend time thinking about these tough questions and discover why it is that you aren’t meeting your goals. Once your whole mind is primed for success, then nothing will be able to stop you.

What the mind believes the body achieves.

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.

Call or email me today. I’d love to get you on the exercise program that will change your body and your life for the better.

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Monday, November 28, 2016

Hurry! US Sports Online Strength and Conditioning Black Friday-Cyber Monday Sale Ends Tonight!

Good Evening Athlete and Warriors!
Just a quick reminder that our Black Friday/Cyber Monday sale ends tonight at midnight EST.
If you have been "thinking" about getting in better condition, performing better at your favorite sport, or looking to feel and look better now is the time to commit to your customized program that I am eager to design and deliver for you!

The full story is re-told below. Feel free to contact me if you have any questions or need help in getting started.
-Nate

Hey I understand the opportunities that Black Friday/Cyber Monday represent for a small business such as US Sports Online Strength and Conditioning, but what I will not fall into is a bunch of unnecessary hype and jive.
D.C.-Divas-2015-Super-Bowl-Champions!.jpg

D.C.-Divas-2015-Super-Bowl-Champions!.jpg

It' s simple I want to commit to giving you a full comprehensive, customized workout program that you can take anywhere you like to workout out and execute your fitness program that is as close as having me right there with your training step by step, like I have with many hundreds of my in-person clients for over 30 years. Without the logistics and expense that this traditional training brings.

So with that in mind, we are giving you our yearly, or annual membership at 1/2 off the regular yearly price. Its regularly $140 per year but today until 11:59pm EST Cyber Monday 11/28/2016 its only $70 per year.

This is you last excuse and I am glad you are smart enough now to not fall into the "New Years resolution" black hole of failure ever again. You know there will never be a better time than now to start. You know there will be ups and downs in your program, but now you are ready to commit to consistency. Not perfection but you will be ever moving forward in you fitness program. And I am proud and humbled to have the opportunity to guide you every step of the way. The first step is now for you to commit to a new you. Click here and choose:

US Sports Online S&C Black Friday Sale 1/2 Off

Price:
$ 70
for 1 Year
Recurring

1/2 price off of our annual membership (See annual membership details near the top of the sign up page) Sale is on now until Monday November 28, 2016 at midnight.

Let's ring in the new year with a newer and more improved body. Thank you for the courage to move forward.
-Coach Nate

Sunday, November 27, 2016

Be The Excuse Terminator!

Athletes and Warriors!
Be the "Excuse Terminator"

Workout The Right Way, Eat Healthier, Rest Properly, get healthier, stronger, leaner, and the best time to start? Besides yesterday? NOW
Save 50% off our annual membership and receive a bonus Free 30 Day membership for a workout 'bud' during our Black Friday/Cyber Monday Sale!
Get started at
www.fitnessgenerator.com/ussportsradio
-Nate

Custom Favorites!

These Custom Programs have been developed in response to special needs and requests. Some of the programs are fun combinations of Get Lean Programs and Strength and Power Programs. Others were developed with special rehabilitation concerns in mind.

Running and Back Rehab
These Runner and Back Rehab Programs were designed to develop overall strength, but also take into ac... (Fill out the fitness profile form to see the full description and sample workout)

Hamstring Strength with Upper Body Power - Advanced
This Hamstring Strength Program was designed to involve more consistent hamstring work and less heavy...(Fill out the fitness profile form to see the full description and sample workout)

3 Day Leg, Bi, Tri Mass, Chest, Abs Cut
This is a specific program designed for mass development in the Legs, Biceps and Triceps. There will...(Fill out the fitness profile form to see the full description and sample workout)

Custom Strength and Power Programs
These are a group of Custom Strength and Power Programs with some great additions and variations to t...(Fill out the fitness profile form to see the full description and sample workout)

Custom General Fitness Programs
There are a wide variety of Custom Programs within this section There are Upper Body Only Programs, ...(Fill out the fitness profile form to see the full description and sample workout)

Martial Arts Power Program
This Martial Arts Power Program was built specifically for developing full body power for use in the ...(Fill out the fitness profile form to see the full description and sample workout)

Custom Get Lean Programs
The title of each program in the Custom Get Lean Program area gives an idea of what it will help t... Custom Bodybuilding
These programs are just fun workouts that some of our clients have asked me to put together....(Fill out the fitness profile form to see the full description and sample workout)

www.fitnessgenerator.com/ussportsradio

Friday, November 18, 2016

Why Good People Eat Bad Food

Ahh the Holidays! Athletes and Warriors, its the perfect time for indulgence. That seems to be the catch phrase or word for the 2016 Holiday season.
I think its best to go ahead and enjoy as long as you are not taking any high level of health risk (indulging with high blood pressure, diabetes, heart conditions, etc.,). The key is to not beat yourself up on January 2, 2017.
Guilt and staying guilty seem to keep a lot of good folk eating bad food.
Read on!
-Nate

Why Good People Eat Bad Food
Boston Globe

Americans aren't stupid.
They've known for years that the fast food they're eating probably isn't good for them. Back in 1988, 60 percent of fast food diners told Consumer Reports that they were "worried" about the nutrient value of fast food, and only four percent felt the food deserved top health marks.

The worriers had reason to fret. Although McDonald's and other fast food chains have added salads, grilled chicken, and other healthful entrees in recent years, today's menus are still full of foods that are bad for the heart, such as Burger King's Double Whopper with cheese, which contains a whole day's fat allowance under one wrapper.

But that doesn't stop Americans from spending one in every seven food dollars on fast food, as the lure of quick and inexpensive meals outweighs their health concerns. In fact, more than three quarters of fast food eaters believe they're getting good value for their money, according to a recent survey by the National Restaurant Assocation.

Now, health researchers warn that many fast foods may be more hazardous than previously believed because so many contain "trans unsaturated fatty acids" or so-called transfats, a particularly hazardous type of fat that doesn't appear on food labels. Many fast-food french fries and other products are cooked in transfats, used to harden the vegetable oils restaurants now use instead of animal fat.

Walter C. Willett, chairman of nutrition at the Harvard School of Public Health, has called on the US Food and Drug Administration to require transfat labelling on fast foods as part of the agency's new transfat labelling regulations, arguing that consumers are confused by "deceptive labels such as "cholesterol-free' or "cooked in vegetable oil.' "

But, even if the FDA agrees with Willett, few expect transfats to spur a revolution among fast food diners. McDonald's officials thought the anti-fat revolution was at hand once before, in the early 1990s when they trotted out a hamburger with half the fat of normal burgers. By 1997, with sales languishing, the McLean Deluxe was cancelled.

"It was launched with high hopes and seeming demand, but . . . there wasn't really very much consumer interest in it," said McDonald's spokesman Walt Riker.

However, for those who want to eat healthfully, there are plenty of choices at fast food restaurants, partly because chains know that vegetarians or people on diets can veto the choice of restaurant for an entire group of diners if there is nothing on the menu that they want to eat.

In addition, the fast-growing Subway restaurant chain is going directly after health-conscious diners with a national advertising campaign that stresses the low-fat content of their sandwiches. The menu features seven submarine sandwiches containing less than six grams of fat; among hamburgers, only a vegetarian "garden burger" can beat that.

Fortunately, there are plenty of guides to help consumers navigate the world of fast food from books such as "The Fast Food Freeway Guide: A Map to Lower Fat and Calories at Fast Food Restaurants," to Internet sites.

With a few clicks on Cyberdiet.com's "Fast Food Quest" section, users can compare fat, salt, cholesterol, calories, and other nutrition issues among hundreds of fast foods, comparing individual restaurants directly or seeking out the healthiest foods from all of them. The fast food chains often have nutritional information on-line as well.

In the end, Americans' food choices are a contradictory matter in which health and nutrition are just one concern. People consume less fat and more fruit juice than they did 20 years ago, but at the same time they consume far more soda and about 35 percent more calories than the 2,000 recommended by the FDA. And so, they continue to line up to place their orders for such menu items such as the "supersize" Big Mac dinner - all 1,410 calories of it.

Copyright The Boston Globe. All rights reserved.

Sunday, October 30, 2016

James Michener Takes his Body to a Wbff Pro Level Stage with Hitch Fit Competition Prep Progam

The hits just a keep on coming with our friends at Hitchfit!
I have heard some feedback from some of you, while being inspired by these amazing transformations, you have intimated that you may not want to step on stage. That you want a healthier, stronger body.

I am in full agreement with that line of thinking by the way. Keep this in mind; everything we do in the world of fitness now has its roots in the world of bodybuilding. We have many ways to apply those things but the foundational principles are the same.

So enjoy today's transformation and feel free to contact me or click here to chat with one of our Hitchfit trainers today so that soon I will have the honor of hearing all about your amazing transformation.
-Nate

I started my fitness journey when I was young something I owe to my parents. They instilled in myself, and my two brothers the importance of Balance in Life. You work hard but include your Faith, Family, Friends and time for ones self doing what you love. I loved Sports, I loved working as hard as I could to develop skills that would make me improve at what ever sport I was playing at the time. I started with soccer at age 4, played every sport available in Elementary school and because of time constraints I could only play Varsity Football, Soccer, Basketball and Track In High School. I was fortunate enough to excel at most of these sports but my passion ended up being football. I had worked hard and it paid off being recruited to some of the top teams in the Country and decided on the Acadia Axemen of Acadia University in Wolfville, Nova Scotia.

This allowed me to continue my fitness Journey and also continue to my dream of being a professional Athlete. I had a great University Career achieving Academic All-Canadian, 2^nd Team All-Canadian, and awarded The East vs. West University All-star game MVP. I thought I was on a path to be drafted but unfortunately I was not. The dream of becoming a pro athlete was not going to become a reality or so I thought. It was not until I found the love of my life two years later that my fitness Journey continued. Although, I was done playing football, I continued to train and live a healthy life with a great balance as I was taught as a kid growing up but with no goal in mind just training for life.

The next phase of my fitness Journey began when my Fiancé, Jayne Campbell, called me “husky”. No joke. I was living the Sales professional life selling Medical Devices into Hospitals I was out for dinner every day of the week and put on some unwanted weight bringing my once 190lbs football player frame to a unhealthy 235lbs. and 24% body fat in a very short amount of time. I say that she called me fat but it was 100% needed. I was once always a self-confident man and even though I was still confident I noticed little things I would do to mask my own feelings about my added weight. Jayne Campbell challenged me to train with her for her next show. I accepted the challenge and with 5 short months. I lost 50lbs and won my Pro Card at the Atlantic Canadian WBFF Championship in May of 2012. I did it, I became a professional Athlete and on top of this my life partner achieved this same goal the exact same day.

We took an entire year off of competing realizing we both had a lot of work to do before we made our Pro Debut at the 2013 WBFF World Championship. I was awarded my Pro card in the Male Fitness Model Category but as I trained for my next show realized I would be too large at 6’1 and over 190lbs to fit the look as a Fitness Model. I decided to make the switch to Pro Muscle Model and started to make the transformation. I trained like a football player again lifting heavy weights and eating a lot of Calories. I did not let up all year I pushed harder and harder watching the months pass by. I put on some great weight and had personal bests in my lifting all year long. Like any story when everything is going this well there always has to be a twist.

My Fiancé and I had a set back in March/April of 2013. Her father passed away suddenly and I quickly lost the balance in my life that I always had. I opened my doors to her family and did everything I could to do to take the pain away from my best friend. I started missing work outs, started missing meals, started getting into some bad habits again but I had to take care of her and her family now my family. We knew we had fallen far from our goals and knew her father would not want our lives to suffer because of his passing. Jayne and I made a commitment to each other to make the right choices and complete our goal of making our pro debut in Las Vegas August 25^th. We used her father passing away and all the emotions around this as strength to make it through those tough days. We trained together, we ate together, we did everything we could to push each other through this dark time.

Jayne realized my potential in this sport and she knew who I looked up to more than any other athlete in this industry. Micah Lacerte. She surprised me with hiring him as my coach for the 16-week transformation. I was so touched she would believe in me this much. It was a thank you for getting out of my balanced life and doing everything in my power to protect a broken girl. I was officially a member of Team HitchFit

This started my Journey to my pro debut. I started with Micah at 225lbs and about 16% body fat, 34” waist. I have never been pushed harder in my life. I took every challenge put in front of me and performed with the utmost determination and dedication. I ate more food than I have ever ate, I sprinted up so many hills, I pushed through slight set backs to continue my journey and I did it. Over the 4 months I was with Team HitchFit I continued to loose body fat but not weight. By month three I was only down 10lbs but was down over 7% body fat. I was building muscle while leaning out, almost every Competitors dream. Micah knew that I wanted to bring my best to stage and I would not back down from any challenge he put in front of me. I was able to keep my balanced life and train harder than ever before. I had the best year in sales I have ever had increasing my territory sales from 5 million dollars to over 9 million dollars, I spent time with my friends, my family and, I always had time for my 2 dogs and the love of my life Jayne.

The last month I was elated as I had achieved my goal and barring any injury I would be making my Pro Debut. Although, I was nursing a hamstring tear Micah was able to adapt my workouts to ensure I was still building muscle and burning fat. We flew to Las Vegas Aug 21^st and I was provided an opportunity to shoot with a International Fitness Magazine. The first experience like this and it was all because of the work I had put in the past year. I was 210lbs leading into the last week before the competition. That is 25lbs heavier than the year before in 2012. I stepped on stage and had the time of my life. I have never been treated more like a super star, The Red Carpet, the photo-shoots, the interaction with other competitors, and the World Class stage. I was fortunate to be in the situation I was in. I had the time of my life and I cannot wait to do it all over again next year. I was on stage with some of the worlds best and held my own up there for my Pro Debut. I cant thank Micah enough for putting the plan in front of me that if I was able to follow every step I would be in the best shape of my life. I trusted the plan and it worked. I stepped on stage at 207lbs and 4.5%-5% body fat. I have to thank The WBFF for giving me a platform to achieve a life long goal of being a Pro Athlete and to continue to inspire others who have this same goal. My family and friends always supported me and encouraged me to be great and that pushed me through a few tough times. Lastly I have to thank my best friend and soul mate that hired Micah with Team Hitchfit for me and believed that I was one of the best athletes in the world and with out her support I would not have achieved my full potential. Follow along this years Journey and watch the Road to the WBFF World Championships.

James Michener

Wbff Pro Muscle Model

Halifax, Nova Scotia- Canada

James Program Choice-

US Sports Net Today!