 The next couple of weeks we are going to spend some time detailing our strength and conditioning programs for various sports and activities. I often get asked what do our programs look like and entail, and as I have learned over the years that if I get 1 good question then there are probably a thousand more think along the same lines so let's start today with what one of our Golf strength and conditioning programs look like. From description to design and delivery. Enjoy! -Nate
Golf
 The Golf Programs are designed for those wanting to achieve fitness, and, to improve their performance on the golf course! Millions of people enjoy playing golf and what better way is there to get in shape than to perform an exercise program that takes into account the specific movements and physical demands of the great game of golf. The first available golf workout is our "Dumbbell Golf Program". This program can also be done just about anywhere! It is an excellent program for those who want more physical development and wish to train at home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention. The second available golf workout is our “Health Club Golf Program”. This program requires the use of a fully equipped gym but will help achieve fitness goals quicker and in many instances will give the best performance increases! The final golf program is our "No Equipment Golf Program". This program will be for those who can't make it to the gym, or simply want to work out at home with no equipment required. All of our Golf Programs will add more distance and more consistency to any golf game!
Click on an Exercise Name to view a description of that exercise
For the complete 24 workout program go to www.fitnessgenerator.com/ussportsradio to register
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Showing posts with label online fitness program. personal trainer. Show all posts
Showing posts with label online fitness program. personal trainer. Show all posts
Sunday, April 3, 2016
What does your Golf Program Look Like?
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Tuesday, March 29, 2016
Her Trainer Betrayed Her Trust!
  This young lady although she may not be aware of it, helped change the way I go about in-person and online training for good! It was 1997 and I met Michelle in the big box gym where I had been training for a couple of years at the time. To give you the "readers digest" version of the story, she was training with one of the gym's other trainers and essentially had a bad experience with him. The kind of things she described this trainer doing and saying was deplorable at best! Well I had the privilege to train her for 3 months even entering her in a National shape up contest where she finished in the top 10 among thousands of entrants. She helped me see first hand how a solid plan with hard work can transform your body quickly and set habits in place that will keep her and you healthy and strong for the rest of your life. And probably making that life a long one! That struck a nerve with me. It was at that point that I realized that you as one of our valued in-person or online clients put a lot of trust in your Coach (moi) to guide you on the right path to physical excellence and maximum sports performance. To abuse that relationship is a sin that makes me nauseous to think of! That is why I stop at nothing to get you the best custom designed programs of strength, conditioning, flexibility, nutrition, and any lifestyle planning that I can help you with. No, US Sports Online Strength and Conditioning is far from perfect there are improvements in the works constantly, but you will not find a more user-friendly client-centric program anywhere on the web. I look forward to helping all. Whether you just just joined or have been working with us since our inception online since 1999. We are just getting started to help you be your best in life, on and off the fields of play and more. Thank you for the opportunity to help you! Click here to get started on your transformation today! -Nate 
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Monday, March 28, 2016
Do You Believe This Belly Fat Lie?
So you want to get rid of some belly fat. And you can't help but be on the lookout for that magical exercise that will give you flat abs once-and-for-all. I'm sorry to burst your bubble of hope... But all the ab crunches in the world won't make a dent in your muffin top, as long as you continue with your unhealthy lifestyle. This isn't a cutting edge discovery. In fact, by now it's common knowledge that spot reduction is a myth. And yet, time after time, I'm asked to reveal the exercise, or exercise machine, that gets rid of stomach fat. There is no such magical exercise. The magic is found in altering your diet and exercise routine to promote fat loss from your overall body, including - but not limited to - your midsection. Here's how to really get rid of that belly fat: Flat Belly Tip #1: Cut Out Processed Foods You know how Disneyland has the FastPass tickets that allow you to cut to the front of the ride lines? Consider processed foods as a FastPass ticket to belly fat. I wouldn't be surprised if future studies show that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed food specifically adds fat around your belly. If you want to lose pounds then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods. Flat Belly Tip #2: Eat Fresh, Whole Foods Once you've cut the garbage out of your diet, fill in the void with fresh foods such as:
Eating a diet filled with the foods listed above will give your body all the nutrients it needs to shed pounds and lean out. Flat Belly Tip #3: A Consistent, Challenging Exercise Program The absolute best way to fight the battle of the muffin top is with a consistent, challenging exercise program.
I'd love to hear from you. Click here, Call (571)5015306 or email ( ussportsradio@gmail.com ) today to get started.
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Saturday, March 26, 2016
Are You Ready To Start Your Transformation? See Inside!
No better time than now friends! These outstanding trainers may be new to US Sports Online Strength and Conditioning, but they are not rookies when it comes to helping people from all walks of life transform into outstanding physical specimens! If you are truly ready to transform, then let me introduce you to your trainers: Micah Lacerte & Diana Chaloux - LaCerte
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Friday, March 25, 2016
Difference Between Aerobic , Strength and Flexibility Exercise
 Now I know for many of you savvy fitness enthusiasts the following article will seem rudimentary at best. But I often come across many who get the different types of exercise and their purposes mixed up. That can lead to confusion that will often derail your results. So I hop this helps. -Nate Difference Between Aerobic , Strength and Flexibility Exercise The sweat experts divide exercise into three general categories: aerobic, strength, and flexibility and strongly recommend a balanced program that includes all three. (Speed training is also a major category, but is generally practiced only by competitive athletes.) The Fat Burning Workout! Burn The Fat and Build Muscle The Workout Program Everyone Is Talking About Aerobic (Endurance) Training Aerobic exercises build endurance and keep the heart pumping at a steady but elevated rate for an extended period. Practicing them regularly can enhance cardiac function, boost HDL (the "good") cholesterol levels, strengthen the bones in the spine, and lower the risk of heart attack, high blood pressure, stroke, diabetes, and even some forms of cancer. Aerobic exercise also trims body fat and can improve one's sense of well-being. Jogging, swimming, cycling, stair-climbing, and aerobic dancing are all examples. As little as one hour a week is helpful, but three to four hours per week are optimal. People who are out of shape or elderly should start aerobic training gradually with five to ten minutes of low-impact aerobic activity (e.g., gardening, yard work, or walking) every other day and build toward a goal of 30 minutes per day three to seven times a week. Because it is so natural and convenient, brisk walking is an excellent and easy way to accomplish aerobic exercise. Some research indicates that walking at a swift pace burns at least as many calories as running or jogging for the same distance and poses less risk for injury to muscle and bone. Swimming is an ideal exercise for many people with certain physical limitations, including pregnant women, individuals with musculoskeletal problems, and those who suffer from exercise-induced asthma. Swimming, however, will not raise the heart rate quite as much as other sports because of the so-called diving reflex," which causes the heart to slow down automatically when the body is immersed in water. For swimming, use a heart rate target of 75% of the maximum and then subtract 12 beats per minute. Shoes and Clothing. Although Americans spend nearly $2 billion on home exercise equipment, all that's really necessary for a workout is a good pair of shoes -- well-made, well-fitting, and broken in but not worn down. They should support the ankle and provide cushioning for impact sports such as running or aerobic dancing. Airing out the shoes and feet after exercising reduces chances for skin conditions such as athlete's foot. Comfort and safety are the key words for workout clothing. For outdoor nighttime exercise, a reflective vest and light-colored clothing must be worn. Bikers, rollerbladers, and equestrians should always wear safety devices such as helmets, wrist guards, and knee and elbow pads. Goggles are mandatory for indoor racquet sports. For vigorous athletic activities, such as football, ankle braces may be more effective in preventing ankle injuries than tape. Aerobic-Exercise Equipment. A lot of money spent on equipment does not always translate into a better workout or better results. A simple jump rope improves aerobic endurance for people who are able to perform high impact exercise. Jumping rope should be done on surfaces that have some give to avoid joint injury. (A good floor mat is important to provide cushioning for all home exercises.) Home exercise machines can be adapted to any fitness level and can be used day or night. For burning calories, the treadmill has been ranked best, followed by stair climbers, the rowing machine, cross country ski machine, and stationary bicycle. Recently, elliptical trainers have been gaining popularity and, according to one study, are even better than treadmills for elevating heart rate and increasing calorie and oxygen consumption. Stationary bikes and stair climbers condition leg muscles. Stationary bikes are fairly economical and easy to use safely. The pedals should turn smoothly, the seat height should adjust easily, and the bike's computer should be able to adjust intensity. Stair machines offer very intense, low-impact workouts, which a recent study showed to be as effective as running with less chance of injury. Rowing and cross-country ski machines exercise both the upper and lower body. Cheaper models of exercise machines tend to be flimsy and hard to adjust, but many sturdy, moderately priced machines are available. The higher-end models may utilize computers to record calories burned, speed, and mileage. While their readouts may provide motivation and gauge the intensity of a workout, they are not always accurate. Before investing in and bringing home an exercise machine, it is wise to test it out first at a gym. In addition, initial supervised training when using these machines can reduce the risk of injury that might occur with self-instruction. Isometric (Strength or Resistance) Training Where aerobic exercise emphasizes endurance, isometric exercise focuses on strength. Adding 10 to 20 minutes of modest strength training two to three times a week is important for a balanced exercise program. People who only exercise aerobically eventually lose upper body strength. Isometric training builds muscle strength while burning fat, helps maintain bone density, and improves digestion. It appears to lower LDL (the so-called "bad") cholesterol levels. Isometric exercise is beneficial for everyone, even people in their 90s. In fact, strength training assumes even more importance as one ages, because after age 30 everyone undergoes a slow process of muscular erosion, which can be reduced or even reversed by adding resistance training to an exercise program. (Please note, people at risk for cardiovascular disease should not perform isometric exercises without checking with a physician.) Individuals should first select a weight or rubber band tension that allows a maximum of eight repetitions. When 12 repetitions can be completed, a higher weight or tension that limits the individual again to eight repetitions should be used. Once 12 repetitions can be completed at maximum tension, resistance can be lowered and the number of repetitions increased to 15 to 20. While doing these exercises, it is important to breathe slowly and rhythmically. Exhale as the movement begins; inhale when returning to the starting point. The first half of each repetition should last two seconds, and the return to the original position should last four seconds. Joints should be moved rhythmically through their full range of motion during a repetition and not locked up. For maximum benefit, one should allow 48 hours between workouts for full muscle recovery. Strength-Training Equipment. Any heavy object that can be held in the hand, such as a plastic bottle filled with sand or water, can serve as a weight. Heavy rubber bands or tubing are excellent devices for resistance training; they are inexpensive, come in various tensions, and are safer and more convenient than free weights for exercising all parts of the body. Latex bands are easier on the hands than tubing. Many inexpensive hand weights are available to help strengthen and tone the upper body. Ankle weights strengthen and tone muscles in the lower body but are not recommended for impact aerobics or jumping. Hand grips strengthen arms and are good for relieving tension. A pull-up bar can be mounted in a doorway for chin-ups and pull-ups. Flexibility Training (Stretching) Flexibility training uses stretching exercises to prevent cramps, stiffness, and injuries. It also ensures a wider range of motion (i.e., the amount of movement a joint has). Yoga and T'ai Chi, which focus on flexibility, balance, and proper breathing, may even lower stress and help to reduce blood pressure. Authorities now recommend performing stretching exercises for 10 to 12 minutes at least three times a week. When stretching, extend the muscles to the point of tension -- not pain -- and hold for 20 to 60 seconds (beginners may need to start with a 5 to 10 second stretch). Certain stretching exercises are particularly beneficial for the back. It is important when doing stretches that involve the back to relax the spine, to keep the lower back flush with the mat, and to work only the muscles required for changing position, usually the abdomen. It is also important to breathe evenly while stretching. Holding one's breath defeats the purpose; it causes muscle contraction and raises blood pressure.
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Thursday, March 17, 2016
What's In A Fitness Program?
You asked and I will deliver!
I was asked for a detailed description of one of our online programs and while I was happy to do so, I got to thinking: "hmmm maybe a lot of folks would want to know more detail about our programs before signing up". So to help you make an informed training decision I will spend the next couple of weeks giving you a complete descriptions of the types of online fitness programs that we offer at US Sports Online Strength and Conditioning: -Nate 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! Select a Program (sign up for either the monthly or yearly [annual] online programs to get your ful desired program)
Click on an Exercise Name to view a description of that exercise
Go To www.fitnessgenerator.com/ussportsradio to get Your Program today!
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Wednesday, March 16, 2016
Eat Clean To Be Lean
 You've heard fitness people refer to 'eating clean' but what does that really mean? The labels on hundreds of different food items proclaim to be 'healthy' but can you trust labels? There are so many misconceptions when it comes to what constitutes as clean eating. What are you eating wrong? Let's dispel the myths and outline your simple, straightforward 3-step guide to eating clean and watch as the pounds melt off. Step One: Steer Clear of Packaged Foods Your worst enemy in the fight against weight gain is packaged foods. Yes, even those packages that are described as ‘healthy'. Think of packaged food in these 3 categories:
Step Two: Fill Up on Fresh Foods Fresh vegetables and fruits are a huge part of your clean diet. The nutrients and fiber found in these natural food items are vitally important for your weight loss journey and your overall health. Eat a variety of fruits and vegetables in all shapes, sizes and colors. The only ones that you need to limit are vegetables that are high in starch, such as potatoes and corn, and fruits that are very high in sugar, like melons. Step Three: Get Plenty of Protein The cornerstone of your clean diet should be lean protein. Great examples are chicken breast, albacore tuna, lean ground turkey, white fish fillet, whole beans, tempeh and egg whites. Protein is what holds your clean eating plan together, for two reasons.
Go to www.fitnessgenerator.com/ussportsradio and fill out the contact form, call (5715015306) or email ( ussportsradio@gmail.com ) today and I'll get you started on an exercise program that will make your goals a reality.
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Monday, March 14, 2016
Resistance Exercise Improves Cholesterol Levels
No real surprise here as the more active muscle mass you have the better you overall body chemistry. That would included the ration to HDL to LDL. You know that cholesterol stuff! :)
Read on a learn peeps! -Nate Resistance Exercise Improves Cholesterol Levels By I.S.S.A. High-intensity strength training using weight machines and free-weights improves cholesterol levels as much as aerobic exercise in previously sedentary young women, researchers report in the British Journal of Sports Medicine. The same strength training exercise program also reduced body fat, they add.Dr. Bharathi Prabhakaran and colleagues from the Old Dominion University, Darden College of Education, Norfolk, Virginia, assigned 12 healthy young women to a high-intensity, progressive strength training program and 12 others to a non-exercising 'control' group. Women in the exercise group performed a variety of resistance training exercises, including repeated leg curls, leg extensions, presses, press-up and biceps curls. Each training session lasted 45 to 50 minutes and women exercised 3 days a week for 14 weeks. The control group did not participate in any structured exercise program. 'At the end of training... total cholesterol was significantly lower... in the resistance exercise training group than in the control group,' the investigators report. Resistance training reduced levels of low-density lipoprotein (LDL) cholesterol, the so-called 'bad' cholesterol -- by 14%, and did not affect levels of high-density lipoprotein (HDL) or 'good' cholesterol. Body fat also decreased slightly in the group who engaged in resistance training, while measures of muscle strength improved. In contrast, there were no such changes in the group of women who had not exercised, the investigators note. Studies link lower levels of both total and 'bad' cholesterol, as well as higher levels of 'good' cholesterol to a lower risk of heart disease.
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Sunday, March 13, 2016
Got Stress? Get Moving!
| Feeling kind of stressed? You're not alone. Stress is an inevitable part of our modern existence. Whether you're the president of a Fortune 500 company, a Kindergarten teacher or a construction worker, you have stress to deal with. But you don't have to let it get the best of you. By battling stress in your day-to-day routine, you can stop pulling your hair out and get back to living a more relaxed life. How can you turn your stress-filled life on its head? With one of the best weapons against stress: exercise. Working Out Works: When stress is getting you down, you need something to kick you out of your funk. You need something that makes you feel good. Because every time you exercise, you increase your body's production of endorphins. In case you didn't get the memo, endorphins are responsible for those good moods you get in after a race or the euphoria you feel while chomping down on a piece of chocolate. However, before you grab a piece of chocolate and skip the gym, remember the end result of each and choose which one will help you battle stress in the long run. (Hint: It's not the chocolate.) Best Bets: Now that you know exercise reduces stress, you may be wondering which exercises will be most likely to keep you from banging your head against the wall. Ready to learn what exercise you should be performing as you wage war against stress? Here it is: whatever you enjoy doing. That's right - any and all exercise you perform helps you fend off the effects of stress. So whether you enjoy jogging, lifting weights, playing basketball, practicing ballet, swimming, yoga, rowing, or boxing, simply getting involved in your exercise of choice is sure to help reduce your stress. Through the Brick Wall: Working out every day and not getting the stress relief you so eagerly desire? Then it's time to do things a little different. If all you do is lift weights five days a week, you should add in tennis or racquetball a couple days a week. And if you're all cardio all the time, it may be time to get off the treadmill and grab a dumbbell or two. Still not working? Keep a diary of your progression. Write down how long and hard you exercise, the various weights you lift, and the steps you make toward whatever health goal you set for yourself. Take pictures along the way as well. Then look back over your journal on occasion. Seeing the progression when you feel you're not making progress may give you the confidence you need to put stress in its place and move on. My mission is to get each and every one of my clients the body that they desire and along with that a low stress lifestyle. Take the stress out of planning your own workouts by joining one of my high-energy, fat-blasting exercise programs. Go To www.fitnessgenerator.com/ussportsradio , Call ( 5715015306) or email ( ussportsradio@gmail.com ) today to get the body and stress level that you deserve.
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Wednesday, March 9, 2016
Can Diet Spot-Reduce Bodyfat
Read our guest article today carefully. This is kind of some deep stuff, but should give any athlete and warrior a good basis for meal planning.
Read on and enjoy! -Nate Can Diet Spot-Reduce Bodyfat Originally featured in: Muscle & Fitness Written by: Jose Antonio, PhD, CSCS, Adjunct Health & Science Editor Should we eat more fat or not? Numerous books tout the benefits of eating more fat, particularly monounsaturated fat; others claim that fat is the archenemy of a lean physique. The answer really depends on your goals. Read on to see what I mean. In a study conducted at the University of Melbourne, Australia, researchers examined the effects of a fiber-rich, high-carbohydrate, low-fat (HCLF) diet and what they called a modified-fat (MF) diet high in monounsaturated fat on the distribution of bodyfat in 16 non-insulin-dependent diabetics (non-insulin-dependent diabetes mellitus, or NIDDM). The most common type of diabetes, NIDDM is characterized by impaired insulin action. That is, these diabetics usually don't have a problem with insulin production, but the insulin they do produce doesn't seem to cause the appropriate response in peripheral tissues. For instance, they have difficulty transporting glucose in the blood to skeletal muscle. So what problems are related to NIDDM? Because it's associated with an increased risk of cardiovascular disease, it obviously needs to be managed. You can decrease this risk in two fundamental ways - yep, diet and exercise. Dietary Recommendations In this study, the six male and 10 female subjects were prescribed two three-month diets with a one-month washout period in between. Both diets contained the same number of calories but differed in macronutrient content. The HCLF diet included 50% of daily calories from carbohydrate, 25% from protein, 24% from fat and 1% from alcohol; the MF diet included 41% of daily calories from carbohydrate, 22% from protein, 36% from fat and 1% from alcohol. About 50% of the fat supplied in the MF diet came from monounsaturated sources (such as olive oil). Both diets were low in cholesterol. Interestingly, both groups lost nearly identical amounts of fat, with slight but insignificant losses of lean body mass despite the marked difference in amount and type of fat consumed. This agrees with the idea that the caloric deficit, not the composition of those calories, is the important factor affecting fat or weight loss. Yet the picture isn't that simple. The HCLF group lost most of its fat in the lower body (legs and glutes) while the MF group lost the same relative amounts of fat from both the upper and lower body. The ratio of upper- to lower-body fat changing toward a greater distribution of fat in the upper body (including the abdomen) in the HCLF group is important because increased levels of abdominal fat seem to be more problematic with regard to cardiovascular disease and insulin regulation than hip or thigh fat.So does this mean you should start eating more fat? Well, if you're a non-insulin-dependent diabetic who doesn't exercise, perhaps you should follow the MF diet suggested in this experiment. But people who do exercise, especially bodybuilders, may not have a problem with insulin regulation. In fact, their muscles are typically quite insulin-sensitive. Following a diet that's high in fat (more than 30% of daily calories) certainly isn't needed to help regulate levels of bodyfat, since truncal obesity isn't a major problem with bodybuilders or athletes in general. Eating to lose weight is much different from eating to gain muscle mass. Bodybuilders should consume adequate carbs (to replenish muscle glycogen used during exercise) and protein (to provide the necessary building blocks for muscle growth), but do they need the added fat? I think not. Yes, bodybuilders attempting to gain mass need to consume calories above that needed to maintain weight. That is, to gain weight, you need to get those extra amino acids and glycogen from your diet. Of course, using androgenic steroids, insulinlike growth factor-1, growth hormone or other anabolic substances changes the entire equation. If you're training drug-free, however, you need to consume calories in excess of your daily expenditure to gain weight. Yet you could speculate on some interesting points concerning this study. Looking at weight loss in a normal, nondiabetic person, let's assume that this individual is cutting calories to lose weight (mostly fat, presumably). Let's continue to assume that a diet made up of predominantly more fat, especially monounsaturated fat, leads to a proportional loss of fat from both the upper and lower body, and that this same individual could lose proportionately more fat from the lower body as a result of a low-fat, high-fiber, high-carbohydrate diet. This has interesting implications for women who typically have a difficult time losing lower-body fat. Would the high-carb, low-fat diet be a better choice? What about men who may have more difficulty losing upper-body fat? Would they be better off eating a reduced-calorie diet that's relatively high in fat and lower in carbs? The idea is intriguing: Specific diet plans for regional fat loss! Nonetheless, keep in mind that diet should be tailored for very specific purposes and for specific populations. Don't give the bodybuilder a diet that's good for the diabetic, and don't give the endurance athlete a diet that more closely meets the needs of the strength-power athlete. Perhaps men and women will respond differently, as well. One diet, like one shoe size, doesn't fit all. Go To www.fitnessgenerator.com/ussportsradio and try the "Free Demo" on the upper left hand corner of the page to see who a meal plan would work for you.
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Saturday, October 25, 2014
train with me anytime :)
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In 1999 I discovered a way for you to get personal training,
from me, for as little as 66 cents per day.
Usually when clients train with me they pay $60-80/session…
and they do that happily all day long; however, thanks to
some cutting-edge technology, I can train you remotely and
still give you amazing results as long as you're willing to
follow the programs that are given out to you.
All this for only 66 cents per day.
Click Here To Start Working Our Today!
Well, you're probably wondering how does this work… it's
called online personal training.
And here's the greatest thing about it…
You can:
*train with me anytime 24/7
*view workouts on your mobile device
*print out the workouts
*watch exercise video demonstrations
*take your virtual trainer with you when you travel
You've got to check this out… only 66 cents per day!
Get into your best shape NOW! Click here
Best of all, I don't want you to pay a dime for the first
30 days.
I want you to try it out for free… to make sure you get
results.
…get toned, tighter, drop a few pounds… and maybe a dress
size or two.
And then, if you like it, you can continue for ONLY 66
cents per day.
To your success,
Nate Lewis CSCS
US Sports Strength and Conditioning
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