Your Holiday Party Cheat-Sheet

Remember that kid in school who scored so well on tests that everyone got a little suspicious? Then one day during a big exam - BAM - the teacher pulled a cheat-sheet out of the kid's pocket. It was game over for that kid and the rest of the class was able to breathe a little easier knowing that those perfect scores weren't real. A cheat-sheet gives you an unfair advantage – it supplies you with what you need to get ahead. How would you like a cheat-sheet for getting through holiday parties without putting on a single pound? What if this cheat-sheet could also help you lose a few pounds before New Year's? You're in luck, because below I have outlined the 5 shortcuts you need to avoid gaining holiday party pounds. Your Holiday Party Cheat-Sheet Short Cut #1: Eat a sensible meal before the party. You should always arrive at parties with a full stomach. I realize that this goes against the popular trend of starving yourself before a party, and that's exactly why most people gain weight. Since your stomach will be full, you'll have the clarity to pick and choose the treats that you really want, rather than stuffing yourself with everything in sight. Short Cut #2: Bring a healthy dish to share. Don't worry if the party that you're going to isn't a potluck - the hostess will love you for being so thoughtful, and you'll have a healthy option to enjoy. The Festive Hummus recipe below is perfect to bring to parties. Short Cut #3: Never drink calories. Do you realize how quickly calories add up when you're slurping them out of a cup? Alcoholic beverages and sweet holiday drinks are simply packed with calories. These calories don't take up much room in your stomach so you're left wide open for even more calories. Your best strategy is to avoid these beverages altogether, and stick with water. Aim to drink 2-3 glasses of water at the party. Short Cut #4: Fill your plate, but only once. I'm certainly not going to tell you that you shouldn't eat anything at the party. By all means, go and fill up your plate. But only once. That's right, you heard me. No going back for seconds. Since you've already eaten a sensible meal before arriving, this rule is going to be easier to keep than you think. Short Cut #5: Taste dessert, just a taste.  The holidays are all about sweet treats, so go ahead and partake. But just a taste. Look at desserts as something to savor, not something to fill up on. And since you ate a sensible meal before you came, then you filled up your dinner plate once you're probably going to be pretty full at this point anyway. That's it - all you need to know to not gain a single pound at holiday parties. But what about the rest of the year? Wouldn't you love to make 2010 the year that you transform your body? Wouldn't it feel great to throw out all of your fat clothes? To look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone? It's all more possible than you think. But you'll need to take massive action. My programs are designed to quickly and efficiently get you into the best shape of your life. Call or email now to schedule your first body transforming workout. Go on, do it now and secure your spot before the New Year's rush. US Sports Strength and Conditioning Powered By: Discover The Awesome Healing Power Of SOUL! 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.

Weight Loss Plan for Moms

Moms be doin' it worldwide with our Master Trainers Micah and Diana! Check out yet another transformed Mom! -Nate Weight Loss Plan for Moms Mother of 2 Belinda loses body fat and gets six pack abs!  I’m so proud of today’s Fit Mom Belinda! This is Belinda’s second round of Hitch Fit. She completed her first Lose Weight Feel Great plan two years ago. She did an incredible job losing 20 pounds. She realized she needed a reboot when she noticed after a year or so that old eating habits starting to creep back in as life got busy and stressful. Time to get things back on track! What I love about this is that instead of just continuing on a path of regression, she recognized what was happening, and reached back out for guidance and to get that boost of motivation that she needed. She took action. This time around, she did anotherLose Weight Feel Great plan, but we changed the nutrition around, and kicked things up a notch with her workouts. She was aiming for a 10 pound loss, which we achieved, but she dropped body fat even lower than she did with her first plan, and this mom of two has some rocking abs to show for it! Greatest lesson learned was that the key to maintaining progress is all about keeping up with healthy eating habits! Great job Belinda. So proud of you yet again! Belinda’s Stats:  Starting weight: 145.5 Ending weight: 135 Starting body fat: 26.5% Ending body fat: 18% Belinda’s Story: “This is my second program that I have done with Diana at Hitch Fit. My goals for this program where different from the first one that I did. I had already lost the fat and got back into shape after having 2 kids. I felt great and kept up with it for about a year…..then the weight started creeping back up, I got lazy in the kitchen and my work became very stressful. I am a work-from-home mom, and having 2 very active little boys running around made me almost pull my hair out most days. How did I deal with it….I ate. I still lifted weights and ran almost every day, but the weight just started coming back. I was so scared that I would end up being unhappy and fat again, so I emailed Diana. I just needed some guidance, someone to help me get back on track. I did the Lose Weight Feel Great program again, but the workouts were more intense and my diet was a little different. I did not have a ton of weight to loose – about 10lb to get back to my goal. Over the 16 weeks I saw my body transform. I became even leaner. My weight plateaued but the body fat went down. WOW! I have abs…..even with that stretched saggy baby belly skin…..My legs had more shape, I was stronger and leaner. I am proud of my body, proud enough to get into a bikini after 3 years of wearing a one piece. Diana is amazing. She has given me the tools to eat right and stay in shape. What I have learnt from doing both programs is that you can lift weights everyday, run or do HIIT workouts everyday BUT you lose the weight in the kitchen!” Belinda’s Program Choice: Weight Loss Plan for Moms – Lose Weight Feel Great US Sports Strength and Conditioning Powered By: Discover The Awesome Healing Power Of SOUL! 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.

The 5 Biggest Fitness Mistakes

Take a walk through any gym, and you'll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain stupid. Maybe you even make a few of these mistakes yourself. By avoiding these common blunders, you'll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast. Mistake 1: You use the wrong weight  The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren't able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy. The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form. Mistake 2: You do the same routine  You may have noticed that most people do the same exercises each time they visit the gym. Maybe you've been doing the same exercise routine as long as you can remember - if it isn't broken then don't fix it, right? The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks. Mistake 3: You don't warm up  Most people consider warm up time to be wasted time - they'd rather jump right into the heart of the routine. What they don't realize is that a good warm up will allow you to perform at a higher intensity, which means greater results. The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes. Mistake 4: You use bad form  Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren't concentrating on the exercise, or you're trying to lift weight that is too heavy. Lifting with improper form almost always results in injury. Take the time to achieve proper form, by doing so you'll avoid injury and will reap the full benefit from each exercise. Mistake 5: You workout alone  People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster. The best way to avoid injury and to see results is to work with me, your trusted source on fitness. I am passionate about seeing my clients achieve results - without wasting time, energy and effort on mistakes. Call or email today to schedule your first workout. You'll find my contact info in this newsletter. US Sports Strength and Conditioning Powered By: Discover The Awesome Healing Power Of SOUL! 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.

Your Sports Nutrition Guide

Happy Sunday Athletes and Warriors!
Here in the States we prepare to celebrate our Independence Day with Bar-B-Cue's, Fireworks, Family and Friends. It's also a day when not the healthiest of meal planning will take place. I am often asked: "What do I eat?" , and even though there is no cookie cutter meal plan that fits everyone, there are some basic guidelines that can help everyone.

Nancy Clark is one of the foremost authorities on Sports Nutrition and her newest guide could be the most important part of your gym bag. Check it out.
-Nate

Nancy Clark's Sports Nutrition Guidebook-5th Edition By Nancy Clark— $8.50 (Save 57%!)Boost your energy, manage stress, build muscle, lose fat, and improve your performance. The best-selling nutrition guide is now better than ever! Nancy Clark’s Sports Nutrition Guidebook will help you make the right choices in cafes, convenience stores, drive-throughs, and your own kitchen. Whether you’re preparing for competition or simply...
Nancy Clark's Sports Nutrition Guidebook-5th Edition By Nancy ClarkBoost your energy, manage stress, build muscle, lose fat, and improve your performance. The best-selling nutrition guide is now better than ever! Nancy Clark’s Sports Nutrition Guidebook will help you make the right choices in cafes, convenience stores, drive-throughs, and your own kitchen. Whether you’re preparing for competition or simply eating for an active lifestyle, let this leading sports nutritionist show you how to get maximum benefit from the foods you choose and the meals you make. You’ll learn what to eat before and during exercise and events, how to refuel for optimal recovery, and how to put into use Clark’s family-friendly recipes and meal plans. You’ll find the latest research and recommendations on supplements, energy drinks, organic foods, fluid intake, popular diets, carbohydrate and protein intake, training, competition, fat reduction, and muscle gain. Whether you’re seeking advice on getting energized for exercise or improving your health and performance, Nancy Clark’s Sports Nutrition Guidebook has the answers you can trust. Contents Part I Everyday Eating for Active People Chapter 1 Building a High-Energy Eating Plan Chapter 2 Eating to Stay Healthy for the Long Run Chapter 3 Breakfast: The Key to a Successful Sports Diet Chapter 4 Lunch and Dinner: At Home, on the Run, and on the Road Chapter 5 Snacking for Health and Sustained Energy Chapter 6 Carbohydrate: Simplifying a Complex Topic Chapter 7 Protein to Build and Repair Muscles Chapter 8 Replacing Sweat Losses to Maintain Performance Part II The Science of Eating for Exercise Chapter 9 Fueling Before Exercise Chapter 10 Fueling During and After Exercise Chapter 11 Supplements, Performance Enhancers, and Engineered Sports Foods Chapter 12 Nutrition for Active Women Chapter 13 Sport-Specific Nutrition Part III Balancing Weight and Activity Chapter 14 Assessing Your Body: Fat, Fit, or Fine? Chapter 15 Gaining Weight the Healthy Way Chapter 16 Losing Weight Without Starving Chapter 17 Dieting Gone Awry: Eating Disorders and Food Obsessions Part IV Winning Recipes for Peak Performance Chapter 18 Breads and Breakfasts Chapter 19 Pasta, Rice, and Potatoes Chapter 20 Vegetables and Salads Chapter 21 Chicken and Turkey Chapter 22 Fish and Seafood Chapter 23 Beef and Pork Chapter 24 Beans and Tofu Chapter 25 Beverages and Smoothies Chapter 26 Snacks and Desserts
8.5 USD InStock



Boost your energy, manage stress, build muscle, lose fat, and improve your performance. The best-selling nutrition guide is now better than ever!

Nancy Clark’s Sports Nutrition Guidebook will help you make the right choices in cafes, convenience stores, drive-throughs, and your own kitchen.

Whether you’re preparing for competition or simply eating for an active lifestyle, let this leading sports nutritionist show you how to get maximum benefit from the foods you choose and the meals you make. You’ll learn what to eat before and during exercise and events, how to refuel for optimal recovery, and how to put into use Clark’s family-friendly recipes and meal plans.

You’ll find the latest research and recommendations on supplements, energy drinks, organic foods, fluid intake, popular diets, carbohydrate and protein intake, training, competition, fat reduction, and muscle gain. Whether you’re seeking advice on getting energized for exercise or improving your health and performance, Nancy Clark’s Sports Nutrition Guidebook has the answers you can trust.

Contents

Part I Everyday Eating for Active People
Chapter 1 Building a High-Energy Eating Plan
Chapter 2 Eating to Stay Healthy for the Long Run
Chapter 3 Breakfast: The Key to a Successful Sports Diet
Chapter 4 Lunch and Dinner: At Home, on the Run, and on the Road
Chapter 5 Snacking for Health and Sustained Energy
Chapter 6 Carbohydrate: Simplifying a Complex Topic
Chapter 7 Protein to Build and Repair Muscles
Chapter 8 Replacing Sweat Losses to Maintain Performance

Part II The Science of Eating for Exercise
Chapter 9 Fueling Before Exercise
Chapter 10 Fueling During and After Exercise
Chapter 11 Supplements, Performance Enhancers, and Engineered Sports Foods
Chapter 12 Nutrition for Active Women
Chapter 13 Sport-Specific Nutrition

Part III Balancing Weight and Activity
Chapter 14 Assessing Your Body: Fat, Fit, or Fine?
Chapter 15 Gaining Weight the Healthy Way
Chapter 16 Losing Weight Without Starving
Chapter 17 Dieting Gone Awry: Eating Disorders and Food Obsessions

Part IV Winning Recipes for Peak Performance
Chapter 18 Breads and Breakfasts
Chapter 19 Pasta, Rice, and Potatoes
Chapter 20 Vegetables and Salads
Chapter 21 Chicken and Turkey
Chapter 22 Fish and Seafood
Chapter 23 Beef and Pork
Chapter 24 Beans and Tofu
Chapter 25 Beverages and Smoothies
Chapter 26 Snacks and Desserts

Click here and eat to win today!

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.

Maximize Your Fat Loss!

Athletes and Warriors! Here are some simple tips on this last day of July. I pray you are having a fit, and fun summer. And as we get to our guest article, remember that regardless of season that fitness is a lifetime pursuit. So relax and get a little stronger, gain endurance a little more, eat a little better and reduce just a little more stress every day. Before you know it you are looking and feeling better than ever!
-Nate

Maximize Your Fat Loss!
There are four primary areas to concentrate on if you want to maximize your fat loss:

1. Increase aerobic activity
2. Increase aerobic fitness level (increase intensity)
3. Increase Muscle Mass (increase metabolism)
4. Eat more intelligently

Increase Aerobic Activity

• Types of exercise: Walk, jog, bike, swim, treadmill, stairs, rowing, nordic ski machines, aerobic dance, in-line skating, etc.
• Frequency of exercise: 3 days/week minimum to improve health and fitness level. 4-6 days per week for optimal fat loss.
• Duration of exercise: Build up to a minimum of 30-40 minutes in your target zone.

Increase Your Aerobic Fitness Level

• Know Your Zone: Monitor your heart rate during exercise
• Get Fit: Become more efficient with your exercise minutes. Burn more calories in less time. Increase the residual effect.
• Fat Burning Myth: Long duration light intensity is NOT the most effective way to burn fat. Moderate to heavy intensity for 30-40 minutes plus is ideal.

Increase Muscle Mass

• Strength Training: Will significantly build or restore muscle mass
• Elevates Metabolism: Each pound of muscle burns roughly 60 calories every 24 hours.

Eat More Intelligently

• Minimize high fat foods: fried foods, fast foods, nuts, chips fatty meals cream sauces etc.
• Eat more frequently: Consider 4 or 5 smaller meals throughout the day.

If you follow these simple tips, you will be on your way to maximizing your fat loss and getting in great shape! Remember to always keep a positive attitude and work hard!

Copyright Fitrex.com,

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.

Dehydration

Yep we have to keep driving this point home. You are missing out on hundreds of benefits if you are not hydrating properly. A few of the dangers of Dehydration are covered here. -Nate Dehydration is what happens to your body when it loses more fluid than it takes in. Water is essential to life. It is the medium in which all the functions of our body take place. In fact, water makes up 45%-65% of our total body weight. About 62% of this water is stored in our cells. The remainder is in plasma, lymph, and other fluids. The amount of fluid in our body usually remains relatively stable. If, for some reason fluid output exceeds fluid intake it's no problem--if the imbalance is adjusted pretty quickly. It's when fluids aren't replaced that you can get in trouble and experience dehydration. If you do, the effects can be significant. Common symptoms of even mild dehydration include muscle weakness, decreased performance, reduced cardiac function during exercise, higher resting heart rate, decreased oxygen consumption and fatigue. It's normal for us to lose body fluids through perspiration, sweating, excretion and exhalation. Abnormal water loss occurs with prolonged vomiting or diarrhea, bleeding, burns and some medical conditions like diabetes. The best way to prevent dehydration is to drink water regularly. Typical needs are about 6 to 8 glasses of liquid a day, but individual needs vary based on the kinds of food you eat and whether or not you exercise. If you're exercising you need more water to replace fluids lost as your body regulates its internal thermometer through perspiration. Out and out sweating does not cool your body so the requirement for water on very hot days increases significantly. Physiologically it's smart to drink one or two glasses of water 10 to 20 minutes before exercising followed by an additional glass of water for every 20 minutes you work out. If you exercise in very humid conditions you need twice as much. Water with glucose and electrolytes or sports drinks with polymerized carbohydrates are popular fluid replacements for people who exercise for long periods of time. The polymerized drinks speed the replacement process while providing the carbohydrates for energy. Plain water remains the best fluid for hydrating the body. 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.

Clean Burritos

Here’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa. Servings: 1 Here’s what you need… 1 sprouted grain, flourless tortilla 1 Tablespoon hummus 1/3 cup cooked brown rice ¼ cup cooked black beans ½ cup cooked chicken, chopped 2 Tablespoons fresh corn kernels 2 Tablespoons chopped cucumber ¼ cup shredded arugula 3 cherry tomatoes, chopped Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla. Top the tortilla with rice, beans, chicken and veggies. Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly. Nutritional Analysis: One serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g protein. Motivate your friends, family and co-workers! Forward this newsletter and let them know that we have many more cool, fitness, tips, workouts, help all around to help anyone on the journey to total fitness! 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.

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.

SKLZ Workout Of the Week! Week 11 Day 2...

Golf not your sport? Get your customized sports specific program complete with Speed, Agility, Quickness, Flexibility, and Conditioning Workouts. Also get full nutritional counseling with each purchased program with direct contact to your Strength Coach all for abou 33 cents per day! Click here to sign up for US Sports Online Strength and Conditioning (With 7 Day FREE Trial) Week 11 - Day 2 (Wednesday) of US Sports Strength & Conditioning Free Demo Program's Program

Week Difficulty:Hard

View Printer Friendly Version

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, 9 reps
	3	Video Cable Close Grip Row (Low Pulley)	8 reps @ 225 lbs, 8 reps @ 225 lbs, 8 reps @ 225 lbs
	4	Video Dumbbell One Arm Row (elbow close)	10 reps @ 95 lbs, 10 reps @ 95 lbs
	5	Video Lat Pulldown Close Grip Front	10 reps @ 180 lbs, 10 reps @ 180 lbs
	6	Video Cable One Arm Rear Lateral Raise	10 reps @ 45 lbs, 10 reps @ 45 lbs
	7	Video Cable One Arm Lateral Raise	10 reps @ 60 lbs, 10 reps @ 60 lbs
	8	Video Dumbbell Reverse Curl	10 reps @ 40 lbs, 10 reps @ 40 lbs

Get the complete program FREE! Click here

The Fat Burning Workout

Police, Fire, Military Training

The NFL Combine Workout

Elite Athlete Training

The SKLZ Free Workout Of The Week

Personal Trainers Wanted!

Can a Caffeine, Ephedrine Combination enhance short-term, high-intensity endurance performance?

The following article needs to come with a warning label. If you have high blood pressure, diabetes, or any energy related ailment, please consult your doctor before trying any natural stimulant.

These energy supplements fall under the category of pre-workout nowadays. Also if you do wish to try any combination, make sure you buy your supplement for a reputable distributor or store. I would reccomend Tripleclicks

• Can a Caffeine, Ephedrine Combination
   

  A recent Canadian study finds an ephedrine-caffeine combination can enhance short-term, high-intensity endurance performance.By Bruce Krip, M.Sc. (EndurePlus.com) -- It's well established that caffeine has ergogenic properties, which soon after ingestion can prolong time to exhaustion during exercise. The studies that have found these results have been done primarily on very fit subjects with high maximal aerobic power and with performance tests that have lasted at least 30 minutes. The extent of improvement appears to be dose related until a dose of 5 to 6 mg/kg, above which no further enhancement occurs. That works out to 350-420 mg of caffeine for a 70 kg or 154 lb person. The ergogenic effects have been attributed to many different physiological factors leading to the stimulation of the central nervous system and/or stimulation of the energy metabolism in peripheral tissues. This includes: adenosine receptor blockage, improved neuromuscular transmission, increased muscle contractility, and increased catecholamine (adrenalin) levels. Ephedrine is a sympathomimetic drug that is both an alpha and beta-adrenergic agonist which can stimulate adrenergic receptors in the central nervous system and peripheral tissues. In simpler terms, ephedrine, in essence, mimics adrenalin by displacing noradrenaline in the nerve-ending binding sites and attaching to 'excitatory' receptors of the nervous system. Although presumed by the IOC to induce performance enhancement, the investigators of this study (and as reported previously in EndurePlus) could not find any published research reporting observations that ephedrine improves physical performance. So here we have two drugs, one well established as an ergogenic aid (caffeine), and the other with no ergogenicity to it (ephedrine). In fact, there has been some suggestion that ephedrine on its own may even be ergolytic (detrimental to performance). The goal of the researchers in this study was to prolong the ability to sustain exercise that leads to exhaustion in 10-20 minutes of effort, a duration of time that is not likely to deplete energy stores. Thus, in contrast to research that has hypothesized that caffeine can prolong exercise time by reducing the rate of carbohydrate oxidation during exercise, the researchers in this study were interested in prolonging exercise at an intensity at which increased arousal is probably more important than substrate availability. Considering the central nervous system effects of both caffeine and ephedrine, this investigation was designed to evaluate the effects of these two substances, individually and in combination, on exercise that leads to exhaustion in about 15 minutes. The combination of caffeine and ephedrine is based on the speculation that caffeine induces a "permissive" action on ephedrine, lowering the threshold concentration needed for a physiological effect(s) and potentiating the physiological effect(s) of a given ephedrine concentration. After a pilot study by the same investigators determined that caffeine and ephedrine levels peaked at 1.5 hours after ingestion, untrained subjects consumed either 5 mg of caffeine per kg of bodyweight, 1 mg of ephedrine per kg, 5 mg of caffeine and 1 mg of ephedrine, or a placebo 90 minutes before exercise. The main finding of this experiment was that the combined caffeine and ephedrine treatment increased time to exhaustion during high-intensity exercise by approximately 38% compared to placebo. The researchers said that since neither the caffeine nor ephedrine treatments alone showed a statistically significant change in time to exhaustion, the hypothesis that ingesting a combination of caffeine and ephedrine would enhance performance more than ingesting either substance alone should stand. Rating of perceived exertion was significantly lower in the caffeine plus ephedrine group as well, signifying that the drug combination may have played an effect on either the central nervous system, the peripheral nervous system or both. One unexpected result of the experiment was the relatively high incidence of nausea, which reduced the number of subjects available for the study. Four of the 12 subjects stopped exercising during the caffeine-ephedrine trial because of nausea. 

   

  The researchers reported that the nausea was stimulated by the exercise and was not reported by the subjects prior to commencing exercise. It was presumed that the interaction of the high-intensity exercise with the caffeine and ephedrine was the cause of the nausea since these subjects were able to complete all the other trials uneventfully. Perhaps the masking of perceived exertion allowed subjects to push their bodies to limits not normally reached, causing greater levels of lactic acid production? There has been some suggestion that severe acidosis can cause nausea, as I'm sure many of us have experienced once or twice before! The researchers of this study believe the ergogenic effect(s) of combined caffeine and ephedrine come from the perceptual masking of fatigue, allowing untrained subjects to continue exercising for longer periods. Unfortunately, because the study was conducted on untrained subjects, it is still not clear whether this supplement combination may be of any benefit to a well-trained endurance athlete, especially if there is a risk of nausea. And, of course, there is the morality and legality of such drug use, which I'm not even going to begin to get into. Bell, Jacobs, Zamecnik, Effects of caffeine, ephedrine and their combination on time to exhaustion during high-intensity exercise. Eur. J. Appl. Physiol. 77:427-433,.

'I've only been on his program for a little over a week, but having trained for football in the past (along with just overall fitness), it's nice to know that I have a structured weight and cardio program to reach my goals. Knowing my way around a gym is one thing, but having my daily workouts set out for me, along with feedback, adjustments, and tips, I can already see my body responding. Honestly, I am very excited to see where I will be in a few months.' Paxton (Getting Ready for The NFL Combine)-California Click Here To Get The NFL Combine Workout at 25% off Today!=======================================

Ways to Protect Female Athlete's Knees

Although there are certain considerations that must be accounted for in Female athlete and fitness Warrior programs, the basic protocols of injury prevention are the same. At US Sports Strength and Conditioning, we take a 9 month approach to long term injury prevention for a female athlete it would look like this:

Women's Fitness

The Women's Fitness Programs are designed to bring about a toning and shaping effect to the body by using lighter weights and higher repetitions. There is also a greater emphasis on the parts of the body that many females want to work on: hips, legs, buttocks, back of the arms etc.

One of the fundamentals in weight training is to not train the same bodypart on consecutive days. So, for these 3 Day Programs, take a day off in between each training session. However, the Consecutive Training Day Programs allow for grouping 3 training days any way one likes, depending on schedule.

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 to involve some cardiovascular exercise in the weekly exercise routine. Just choose one of the programs that has the cardio built right in. Have fun and get into the shape of your life!

This first training cycle (above) would prepare her to train for her sport of choice:

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!

Then during her season she would keep her joints and muscles strong, and even get stronger as the season went along by doing one of our Strength and Power Programs:

Strength and Power Workouts

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

Throughout the length of the Strength and Power programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workout.

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

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

And now the science behind the US Sports Strength and Conditioning Programs

Ways to Protect Women's Knees

WASHINGTON (AP) - It took just one wrong jump, and women's basketball star Rebecca Lobo was on the floor in agony, yet another victim of a torn knee ligament called the ACL.
The very day Lobo was writhing in pain last week, doctors were meeting to figure out how to battle a growing problem: Women are far more susceptible to this debilitating knee injury than men. It's not just a risk for professional female athletes, but for high school and college teams, and even women who like a little weekend skiing, soccer or hoops.
Anterior cruciate ligament injuries are notorious because they're so painful and can require months of treatment and rehabilitation. But they also can predispose people to serious knee arthritis later in life, said Dr. Joan McGowan of the National Institutes of Health. The good news: There are some ways women can protect their knees, lowering the risk of injury by strengthening their hamstrings and learning to crouch properly while jumping, concluded a consensus conference sponsored by the American Academy of Orthopedic Surgeons.
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Now doctors' quest is to alert women. "These injuries affect young people, and can affect the rest of their lives," said Dr. Letha Griffin, team physician at Georgia State University, who organized the meeting. "We really need to ... help the public know that there are injury prevention techniques." Her message: "If I'm doing jumping, pivoting, cutting sports, I really need to look into some of these prevention techniques."
Inside the knee, two ligaments pass each other in the shape of a cross, connecting the upper and lower leg bones. The anterior cruciate ligament is the one in front, and it's important in pivoting. Many sports fans connect ACL injuries to football's crunching hits. But experts say most ACL tears actually are noncontact injuries - and studies show women suffer from them about five times more than men.
ACL injuries are particularly common with lots of jumping, quick deceleration and pivoting, like in basketball, soccer and skiing. But recreational athletes who run, take boxing classes, even do step aerobics can suffer, too, said McGowan. Scientists are studying everything from hormones to anatomy to explain the gender discrepancy. But neuromuscular factors seem to play the biggest role, and that's where women can lower the risk, Griffin said.
Hamstrings, muscles behind the thigh, relieve stress on the ACL when the knee bends. If your hamstrings are too weak, they may not protect the ACL. Men's hamstrings typically are 60 to 70 percent as strong as their quadriceps, muscles in front of the thigh. Women athletes may have strong quads, but they typically have significantly weaker hamstrings, said Dr. Thomas Lindenfeld of the Cincinnati Sportsmedicine Research and Education Foundation. So as they jump and pivot, the hamstrings don't do their job and the ACL tears. In addition, women jump and land differently than men - more straight-legged and flat-footed. Men bend their knees more as they jump and land, a built-in shock absorption.
The Cincinnati foundation created a program called Sportsmetrics to strengthen hamstrings and train female athletes to jump with their knees properly bent and body correctly aligned so they don't land off-balance. In a study of 1,200 high school athletes, the six-week program lowered girls' injury risk to equal boys' risk, Lindenfeld said. The foundation now sells a video that demonstrates the program, and dozens of high school and college teams already are adopting the techniques.
Also, many ski shops carry pamphlets describing Vermont research on avoiding ACL injuries. Scientists videotaped ski accidents to show positions where skiers got so off-balance that the stress tore an ACL. Teaching skiers about those risky positions and how to regain balance on the slopes can reduce injuries, Griffin said. This focus on injuries shouldn't scare off women - exercise is key to good health and American women don't exercise enough, stressed McGowan, who led a related NIH meeting last week on women and sports.
But learning to prevent injuries in professional athletes could translate to a more fit general population, she said. It's important to know "this is the kind of thing amenable to training."
Copyright The Associated Press. All rights reserved.

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

Great coach, really becomes your friend and knows how to motivate you. He loves his job, there is nothing better than working with someone that loves their job and wants to better his athletes and themselves every time. I would definetaly recommend Nate to every athlete that is serious about their sport and wants to succeed. Learned something from Nate: success will always come, you just have to keep working.

Diego O.