Swing it like Serena? Only the SWOD knows...

Another great Sunny Morning  here in D.C. Truly a Blessing to write to you today!
Ready to swing it like Serena? Rafael? Martina? Yes warriors I am talking about Tennis strength and conditioning on your Friday SWOD menu!

Make no mistake a big part of the reason these present and former champions are so, is due to the year-round commitment to their strength, conditioning, nutrition and lifestyle programs.

So whether you are looking to go pro or simply want to enjoy the game playing it at your best, get your program and get to work. On to the SERIOUS WORKOUT OF THE DAY!
-As usual fired up
-Coach Nate.

Tennis

The Tennis Programs are designed for the person who loves tennis! Whether the goal is simply to get in better shape and reduce injury risk, or to compete at a high level on the court, these programs will get results. All Tennis Programs take into account the specific movements and physical demands required in the game of tennis.

In the constant quest to provide quality workouts there are always variations within each one of the major program goals. These variations are dependent upon how much equipment is available, and how aggressively training will be.

The "Gym Oriented Tennis Program" requires the use of a fully equipped gym but will help to achieve fitness goals more quickly and in many instances will give the the best performance increases in the game!

The "Dumbbell Oriented Tennis Program" can be done just about anywhere! It is an excellent program for those who want quality physical development and wish to train in the privacy of the home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention.

The "Competitive Tennis Program" was designed with the serious athlete in mind! This workout includes full body Olympic training along with more advanced plyometric exercises for explosive power. This program requires the use of a fully equipped facility.

No matter where you decide to initiate your program US Sports Online Strength and Conditioning will design and deliver your program for you! Click here and fill out the fitness profile form to get started! Please consult a physician before attempting any exercise or program.

Week 1 - Day 1 (Monday) of Your Tennis Program	Week Difficulty: Medium
View Printer Friendly Version Printer Friendly Version and Exercise descriptions are available in the fully registered version of the programs. Click here fill out the fitness profile form to get your custom program today

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 Back Extension	11 reps, 11 reps
	3	Video Static Squat Jumps	6 reps, 4 reps
	4	Video Cable Close Grip Row (Low Pulley)	15 reps @ 75 lbs, 15 reps @ 70 lbs
	5	Video Lat Pulldown Close Grip Front	15 reps @ 65 lbs, 10 reps @ 60 lbs
	6	Video Cable One Arm Rear Lateral Raise	15 reps @ 20 lbs, 10 reps @ 15 lbs
	7	Video Cable One Arm Lateral Raise	15 reps @ 25 lbs, 10 reps @ 20 lbs
	8	Video Dumbbell Reverse Curl	15 reps @ 15 lbs, 10 reps @ 15 lbs
	9	Video Cable High Pulley Torso Twists	15 reps @ 15 lbs, 10 reps @ 15 lbs
	10	Video Cable Low Pulley Torso Twists	15 reps @ 15 lbs, 10 reps @ 15 lbs
	11	Video Dumbbell Seated External Rotation	15 reps @ 10 lbs, 10 reps @ 9 lbs
	12	Video Dumbbell Seated Forearm Extension	20 reps @ 5 lbs, 15 reps @ 5 lbs
	13	Video Dumbbell Seated Forearm Flexion	20 reps @ 10 lbs, 15 reps @ 11 lbs
	14	Seated Toe Press	20 reps @ 50 lbs, 15 reps @ 55 lbs
	15	Video Reverse Crunches	23 reps, 23 reps
	16	Video Plate Twists	15 reps @ 15 lbs, 10 reps @ 10 lbs
	17	Video Med Ball Side Throw (standing)	12 reps, 8 reps
	18	Video Bent Knee Crunches	52 reps, 52 reps

Your program awaits! Click here fill out the fitness profile form to get started today!

#1 fat burning workout on Earth!

Hello Athletes and Warriors!

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 (online) in a group setting 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 in a group, for a period of time (six weeks), and give the person with the best transformation a prize (Gift Cards, and iPad, T-shirts, etc,) 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) join the Fitness Warriors Group 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.

Click here to join the Fitness Warriors Group

Nate Lewis

US Sports Online Strength and Conditioning

If it's time to get serious about your fitness/strength and conditioning, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:

	Fully customized workouts, listing: exercises, sets, reps and weights.
	Exercise videos and descriptions demonstrating proper technique for every exercise.
	A built in feedback system and email contact with me anytime.

Using the world's most powerful online training tools I can design and deliver 12-month fitness programs fully customized to your personal fitness goals, abilities, and schedule.
Go to www.fitnessgenerator.com/ussportsradio and fill out the contact form to get started. 

Amazing Flab to Abs Body Transformation

This might be Hitchfit's most impressive male transformation that I have seen out of our friends there in a while! Great work guys and of course the subject of today's transformation. Lol!
Nate

I’ve been battling with weight issues most of my life. I would find the courage to hit the gym, eat right, train hard, but I would either lose focus or I would hit a plateau and gain the weight back. I suffered from low self esteem and began to developed health concerns because of the weight gain. In 2013 I hit my all time highest weight of 278lbs. I then decided to just put up or shut up and hit the gym no turning back. The thing that worked best for me was I would look at YouTube videos of the pros in the gym and I came across the WBFF organization. I seen the Muscle Model category and began to be intrigued by it. So I started to hit the gym to lose the weight hoping to one day step on stage. In the process (which was a slow process) I learned about AJ Ellison being the Muscle Model Champ so I decided to pick his mind on what it took for him to get where he is today. He immediately recommended Hitch Fit and gave me Micah’s email info and website www.hitchfit.com.





I went to the site and seen the comp prep diet and seen that the criteria was to be at 16% or less bodybfat. I was around 24% so I told myself if I wanted this, this was my first test. Get down to at most 16% and then email Micah and see what he can do for me. So I did. It was a rough time and wasn’t planned right but I dropped the weight. I was eating a low amount of calories and was doing large amounts of cardio. When I spoke to Micah I told him what I did to drop and the first thing he responded with was YOU NEED TO EAT. So he created a diet and workout routine for me. When I started with Micah I weighed 230lbs and was at 16% body fat. After 12 weeks of training I stepped on stage for my first WBFF show weighing in around 185lbs and coming in around 4% body fat. I never looked, or felt better in my LIFE. Self esteem was through the roof. I felt like I could conquer anything set before me. Micah was with me the whole time either speaking through weekly updates or to answer my questions or concerns I had along the way. He never left me in the dark on anything. When I got to Kansas City he and his staff welcomed me as if I was apart of the family. It made stepping on stage a lot easier. I was able to relax and have fun. The hard part was over. I conquered my biggest life task, so stepping on stage was the icing on the cake. I totally recommend Hitch Fit whether its for contest prep, or to have a personal trainer for other fitness goals. Definitely a great expierence.

Taureans Program of Choice-Competition Prep

Follow this link for Rates, Program Details, to Purchase and get started!

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 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.

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.

train with me 24/7

Hello Athletes and Warriors! Nate here with another special message! Look, I know you want to do something to improve your fitness level… I know you want to get in the best shape of your life. In fact I know that if you had the time, you'd be in here working out with me a few times per week. But the reality is you're a busy person. You've got places to go and people to see families to raise and folks to take care of. Not to mention the fact that I train in the Washington D.C. Area and you may be somewhere else in the world, So you need another solution. And so because of that, I've crafted a personal training program that involves technology, where you can actually login and do your workouts, in the middle of the night, early in the morning, anytime throughout the day, when you're traveling… in between taking your kids to school and picking them up. You do it in the comfort of your own home or in the gym. You select what exercises you want to do, based on the equipment you have. And best of all, each workout is crafted to be completed in only 30 minutes or less. Oh, and one more thing, it's only 48 cents per day. http://fitnessgenerator.com/ussportsradio I know, that's not a typo… it's only 48 cents per day. But there's oooone more thing that I want to tell you and that one more thing is… You don't have to pay a dime for the first 7 days. http://fitnessgenerator.com/ussportsradio Just fill out the fitness profile form to get started I want you to try it out. See if it's right for you… drop a few pounds, lose a few dress sizes… …and then you're welcome to hop on board for only 48 cents per day where you get direct personal access to my big brain of workout knowledge. To your success, Nate Lewis US Sports Online Strength and Conditioning P.S. I bet you have a friend or family member who would love their very own personal trainer for just 48 cents a day. Go ahead and forward this message over to them :) 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.

How To Burn Off Body Fat

Will this be the year you finally lose that excess body fat?

Your new body in 2015 depends on the decision you make right now! -Nate

Lose Weight and Burn Fat Faster!

Simple, Proven Science Of Fat Loss

Click Here To Learn  More

Sports Conditioning 

                                                                                                                             

Police,Fire, & Military training   

                                                                                                                    

Elite Athlete Training

Dan Wirth - Lower Back Pain and the Standing Military Press

 

Dan wrote this advice in response to a Fitrex member's question. It has been edited for use as an article.

The problem of having lower back pain or stress while lifting weights, particularly with exercises such as the standing military press, can be fairly common. This is generally caused by hyperextending or "over-arching" your back when you are pressing the weight overhead. Actually, this particular lift (standing military press) was used in Olympic weight lifting competitions in the 1950's. The competitors would arch or lean back so far that their torso's were almost parallel to the ground!!! You can imagine the back stress those poor guys felt.

Ideally, you would want to perform this free weight exercise in a standing position. Why do I say ideally you may ask? This is because the standing position allows your body to benefit by enhancing balance, coordination, and stabalization as well as the synergistic involvement of the smaller muscle groups surrounding the shoulder joint. However, you should not do this lift if it hurts! Here are four things to do:

• First Thing: Perform the exercise seated or switch to dumbbell military presses. The dumbbells can help keep the weight in a better plane of movement (positioned above your center of mass). With a barbell you have to move the weight around your head and if you don't have the proper flexibility in your shoulders you will compensate with movement in your back. Or, use a machine shoulder press instead, and start implementing these next three things!
• Second Thing: Use perfect technique. Look at the videos and read the extensive explanations on the exercises in your program. Watch yourself in the mirror when you perform these exercises. This will help keep you in the right "groove"
• Third Thing: Lower the weight. More weight is not always better. It might be more fun, but it magnifies any smaller problems! :-) I have found that for many people simply lowering the weight is all it takes to be able to perform the exercises correctly and without pain. And, the best thing about it is many of the free weight exercises are very positive to do even with no weight, just an empty bar or a broomstick, etc. Then it's simple, as your body gets stronger, you can slowly increase the weights and still keep perfect technique so that injury and pain are a thing of the past.
• Fourth Thing: Continue to work on your abdominal and lower back strength. If you are relatively new to free weight training, you are probably lacking in the areas of balance, coordination and stabilization that I mentioned earlier. You may also have some flexibility problems in your shoulders. All of my programs have exercises for your abs and for your back muscles. And you can check out a ton of flexibility exercises and videos.

From the US Sports Online Strength and Conditioning System:

Military Press	View Video
Exercise Description:
Grasp the barbell with both hands and hold it in front of you just above your shoulders. Your hands should be slightly wider than shoulder width apart. Stand up straight, place your feet shoulder width apart, and bend your knees slightly. Keep your feet flat on the floor. Keep your back tight and your chest out throughout the entire exercise. Keep your head and neck in line with your torso so that you are looking forward. Press the barbell up toward the ceiling, extending your arms. Breathe out during this phase of the exercise. Press the barbell up until your arms are straight, but do not lock your elbows. Now, in a controlled fashion, lower the barbell down toward your shoulders, bending your arms, until you have returned to the starting position. Breathe in during this phase of the exercise.

It just takes a little time and consistent training but your body will develop and you will be able to perform more of the advanced exercises without pain.

Always Stay Positive!

Dan Wirth M.A., C.S.C.S.

Fitness Director (Fitrex.com)

Director of Strength and Conditioning

The University of Arizona

The Fat Burning Workout

Attention Athletes

Military, Police, Fire,

Personal Trainers Wanted