Common Treatment for Sports Injuries: RICE

Some common 'on-the-spot' treatment that every athlete and fitness warrior should know. The more active you are, the more likely you will sustain some kind of ailment or even God forbid, injury. The good news is that the better conditioned you are, the quicker you can recover on average. 

Get conditioned! Click here to start your program

-Nate

 

RICE, one of the most common and important acronyms in the world of sports, means Rest, Ice, Compression and Elevation. Adhering to the RICE regimen for the first 48 hours after your injury, is often all that you'll need to get back on your feet. The idea behind RICE is to minimize the inflammation and swelling that occurs with a sports injury.

Rest. Stop the activities that will aggravate your injury. You can, however, choose another activity that doesn't hurt. For example, if you have pulled a hamstring while running, you can continue your upper-body weight-training. Rest can mean the difference between an injury that heals properly and one that continues to bother you for months.

Ice. Ice reduces the swelling and stops the pain by constricting blood flow to the injured area. Don't apply ice directly to your skin--wrap the ice in cloth or apply it over an elastic bandage. You should ice 2-3 times a day, at first, and decrease to once a day, thereafter, until the pain is improving. The old axiom of "ice then heat" is no longer accepted by sports specialists and ice on a daily basis is recommended.

Compression. Compressing the injured area with an elastic bandage immediately after the injury limits fluid leakage into nearby areas and helps to reduce the swelling. You should wrap the bandage tightly enough so you feel some tension, but not so firmly that you cut off the circulation or feel numbness.

Elevation. Elevating the injured body part decreases swelling and improves fluid drainage. Elevation works best when used in conjunction with the rest of the RICE treatment. The body part should be elevated above the joint that is between that body part and the heart--i.e. foot must be higher than the knee and hip; The hand must be higher than the elbow and the shoulder.

Personal Trainers: Train More Clients, Make More, Have More Freedom
VIDEO Reveals SECRETS to Transform Your Body Faster

I've stumbled upon faster fast loss

A couple days ago I sent an email to all of our subscribers telling them all about the new accidental discovery I made with a few of my personal training clients (who I used as test subjects)

...that's code for "guinea pigs"

The BIG discovery I made was a new and faster way to burn belly fat and get a flatter and a more defined mid section.

Since sending that email out I've gotten a boatload of responses from people who want to be in the first ever "beta test group" I'm doing to validate my belly fat burning discovery.

Actually, I was a bit overwhelmed with how many people replied back so quickly and asked to be in my beta test group.

So I've finalized the program and here's how it's going to work.

• I'm calling it the "28 Day Flat Belly Formula"
• The entire program is only going to be 28 days long It's in the name
• I'm going to provide you with a done for you meal plan crafted to help you increase your metabolism and burn fat. (This is NOT a diet, it's a 28  day modified meal plan where all you have to do is read it, and eat it.
• You'll need to workout online with me 3-5 times per week at your gym, home, or favorite workout space on your schedule during the 28 day program.
• The workouts will be challenging, even hard at times but never impossible. And you'll always have motivation and accountability through email, facebook, and phone contact with me any time.
• Here's the best part... even though we're going to work on burning belly fat and flattening and defining your abs, we're not going to do a single crunch or sit up. (imagine that, a sexy mid section and a flat belly without doing traditional ab exercises).
• At the end of the 28 days you should see weight loss of 12-19 pounds and flatter, more defined mid section. (you'll probably drop a clothes size or two)
• The program starts this coming Monday

Now, typically my clients pay around $247/month or more to get personal training from me in person.

But since this is going to be the first time (beta group online) that I try out this program on "non-clients" I'm going to make if FREE for the 28 Days then its only as little as 66 cents per day, but again its FREE for the entire 28 day flat belly training program AND meal plan.

But there's one small catch to all this...

I'm only taking on 19 people for the beta test group because I want to be sure that I can give each individual participant plenty of attention.

So if you want fast fat burn, and a better looking mid section in only 28 days, and if you're not afraid of a little hard work and can put in 3-5 days per week for just four weeks then this may be the program for you.

To lock in one of the 19 spots for yourself just click here and sign up to lock in your spot and start this Monday.

Committed to your fitness success,

Nathan Lewis
US Sports Strength and Conditioning 

P.S. There are only eight spots left for the 28 Day Flat Belly Formula training program that starts this coming Monday so click here to secure your spot.

 

"Three months later, I have reduced my body fat from 29% to 19%. I have lost 10 pounds in fat, two inches around my waist and an inch off each arm.....I'm healthy, strong and in-shape. Thanks Nathan!!" Anne trainee for 2 years.=================================

Bodybuilder? Sure! If you want it bad enough!

Body Building is one of the most difficult sports to consistently achieve success . The rewards can be great if you are willing to dedicate yourself to not only the workout and diet (yes I said diet, but also a corresponding lifestyle. Bodybuilding is one of the few sports where purposeful dieting is a must), then a champions physique is yours for the taking. So let's rock!

-Nate

Body Building

The Body Building Programs were developed with the concepts and knowledge of cutting edge training principles needed to stimulate muscle growth. Volume and intensity changes, rest period manipulations, supersetting, drop sets, contraction speed variations, they're all here! However, the key to success is to not only know what to do but when and how to do it. This is where the concepts of Periodization and individualization come into play. Not everyone can handle the same quantities of muscle work. The sets, repetitions, exercise prescription, and actual weight in the Body Building 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 bodyÂ’s unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best! Also, the EXPRESS Body Building Programs are great for those that respond best to shorter programs. All of these features create an organized training plan. This takes the guesswork out of not knowing what to do and ultimately, leads to success!

Train Hard!

Select a Program

2 Day Bodybuilding Intro 3 Day Bodybuilding Intro 4 Day Bodybuilding Mass 6 Day Bodybuilding Mass 6 Day Bodybuilding Mass EXPRESS! 4 Day Bodybuilding Mass EXPRESS! 5 Day BodyBuilding (Mass Cycle) Pec, Delt, Tri Emphasis (Split 1) 5 Day BodyBuilding (Mass Cycle) Upper Body Emphasis - No Legs 5 Day BodyBuilding Mass 5 Day BodyBuilding Mass EXPRESS! 5 Day Chest/Legs Power - Back/Bi/Delt/Tri Bodybuilding Combo 5 Day Power BodyBuilding (Mass Cycle) Upper Body Emphasis - No Legs

If it's time to get serious about your fitness, 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 tool I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and schedule.
For more information about my background, fee structure and how to get started, go to: US Sports Strength and Conditioning   Just fill out the brief contact form if you would like to get started. Contact Me: Nathan Lewis CSCS US Sports Strength and Conditioning
US Sports Strength and Conditioning

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

Flash Sale On all Strength and Conditioning Programs On Now until midnight.

Flash Sale On Now Until Midnight! Get the US Sports Online Strength and Conditioning System Half-Off Today Only! All Sports Conditioning, and Fitness Plans On Sale. Hurry!
Click here to lock in your program!

-Thanks for the opportunty to help you!

Nate

Softball Players! Work hard, Work Smart, Have Fun!

 Hi there Nate Here! I have been getting a ton of emails asking whether we had any programs for Softball and Other Summer Sports. The Answer Is Yes! I look forward to helping you excel! Sign Up today for US Sports Online Strength and Conditioning. The first 7 days is FREE and then its only $9.99 per month. Cancel at anytime. Let's Rock The Diamond!

                              

Softball

The Softball Programs have everything needed to maximize the physical tools used for playing softball. Rotational power movements, shoulder and lower back injury prevention exercises, forearm strength, it's all here! Playing softball places specific demands on the body and these programs will help meet these demands!

In these Softball Programs, the sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and a specific strength to bodyweight ratio. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise.

Work hard, play hard, and have fun!

Select a Program

3 Day Competitive Softball - Pitcher View a Sample Workout of this Program Below:

3 Day Competitive Softball - Fielder

Week 1 - Day 2 (Thursday) of Softball 3 Day Competitive Pitcher's Program	Week Difficulty:Medium
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	Theraband Rotators (all positions)	12 reps, 8 reps, 8 reps
	3	Video Back Extension	13 reps, 13 reps
	4	Video Kneeling Cross Body Extension	14 reps, 14 reps
	5	Video Cable Close Grip Row (Low Pulley)	15 reps @ 160 lbs, 12 reps @ 160 lbs
	6	Video Lat Pulldown Close Grip Front	15 reps @ 140 lbs, 10 reps @ 125 lbs
	7	Video Dumbbell Lateral Raise	15 reps @ 32 lbs, 10 reps @ 29 lbs
	8	Video Dumbbell Rear Lateral Raise	15 reps @ 25 lbs, 10 reps @ 23 lbs
	9	Video Dumbbell Seated Forearm Extension	15 reps @ 11 lbs, 10 reps @ 10 lbs
	10	Video Dumbbell Seated Forearm Flexion	15 reps @ 23 lbs, 10 reps @ 21 lbs
	11	Video Standing Toe Press	15 reps @ 240 lbs, 10 reps @ 215 lbs
	12	Seated Toe Press	15 reps @ 120 lbs, 10 reps @ 110 lbs
	13	Video Med Ball Side Throw (standing)	6 reps,

 

If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific toyur 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 tool I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and schedule.

For more information about my background, fee structure and how to get started, go to:

US Sports Strength and Conditioning
 Just fill out the brief contact form if you would like to get started.

Contact Me: Nathan Lewis CSCS US Sports Strength and Conditioning

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

Nutrition Lies On The Web

Internet Health Myths

(MSNBC Health,)  Along with increased access to helpful health information, the Internet also offers inaccurate information that can distract people from healthful activities, and persuade others to take actions that are sometimes downright dangerous.

FOR EXAMPLE, a weight loss diet including only grapefruit, vegetables, eggs and meat has been circulating on the Internet for several years. Supposedly, the world-famous Mayo Clinic recommended it, and it can melt pounds away. The Mayo Clinic never recommended such a diet. A single call to its nutrition department clarified that. Comparing this diet with recommendations from a wide range of nutrition and weight-loss experts will tell you more. People may temporarily lose weight on this diet because of very low calorie intake, but there is no magical effect of the grapefruit or combinations of the foods prescribed. When people get tired of the monotony of this diet, they tend to regain any weight lost. And the diet is not healthy; it is grossly inadequate nutritionally.

Another story that has appeared on the Internet for several months involves aspartame (NutraSweet). The story contains a long list of illnesses linked to aspartame, including multiple sclerosis (MS), brain cancer and seizures, and it talks about the danger of aspartame to body cells. The medical literature, however, shows that aspartame is not absorbed into the body; it is first broken down into phenylalanine and asparatic acid (amino acids that are building blocks of protein) and methanol.

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

The Internet story goes into detail about the damage from methanol, yet according to a review in the respected medical journal Lancet, fruit juice can contain twice as much methanol as soda with aspartame. Alcoholic drinks contain even more than that. The amino acid phenylalanine that is blasted in the Internet letter is far more concentrated in eggs, milk and most meat. The senior medical advisor for the Multiple Sclerosis Foundation describes the Internet article as scandalously misinformative.

Before you act on any information from the Internet, or pass it on to anyone else, check the sources. Call organizations cited to make sure they were quoted accurately. Check that the organizations themselves are credible sources of information, and check on the background of any cited experts.If that's hard to do, it's not a good sign for the accuracy of the story.

You can verify information on diet and cancer risk by calling the American Institute for Cancer Research toll-free nutrition hotline at 800-843-8114.

Get to the Gym, Play Better Tennis!

               

It's no shame to admit that you would enjoy the game much more if you were in better condition. No worries! Get to work with our customized training program that will have your primed and ready for the court!

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 aggressivly 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.

Select a Program

3 Day Competitive Program View a Sample Workout of this Program Below	3 Day Dumbbell Program
3 Day Health Club Program

Week 1 - Day 2 (Thursday) of Tennis Program	Week Difficulty:Medium
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 Straight Arm Back Extension and Squeeze	20 reps, 20 reps
	3	Video Lying Cross Body Floor Extension	14 reps, 14 reps
	4	Theraband Rotators (all positions)	12 reps, 8 reps, 8 reps
	5	Video Squat	15 reps @ 340 lbs, 15 reps @ 340 lbs
	6	Video Dumbbell One Leg Squat	15 reps @ 55 lbs, 10 reps @ 50 lbs
	7	Video Dumbbell Walking Lunge Twists	15 reps @ 55 lbs, 10 reps @ 50 lbs
	8	Video Machine Leg Extensions	15 reps @ 190 lbs, 10 reps @ 170 lbs
	9	Video Machine Leg Curl	15 reps @ 155 lbs,

If it's time to get serious about your fitness, 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 tool I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and schedule.
For more information about my background, fee structure and how to get started, go to: US Sports Strength and Conditioning  Just fill out the brief contact form if you would like to get started. Contact Me: Nathan Lewis CSCS US Sports Strength and Conditioning
US Sports Strength and Conditioning

VIDEO Reveals SECRETS to Transform Your Body Faster

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

Your Meds Could Be Making You Fat

The effect of drugs on the body's ability to burn body fat and glucose.

Most people forget that any medication, or drug, you take affects your entire body. Some medications increase appetite and food cravings, especially for sweet foods. In contrast, other medications reduce appetite and result in weight loss. Drugs alter taste, mood, ability to digest food, ability to burn fat and ability to maintain a normal workout.

How medications affect nutrients in the body is complicated and poorly understood. For example, some drugs mimic the shape of, and are mistaken for vitamins, so they block any real vitamins from participating in metabolic reactions. Some bind to a nutrient and limit its absorption or, because a drug can reduce the time that food is in the intestine it can limit the absorption time of nutrients.

Chromium picolinate has generated a lot of interest in the strength building environment because limited research shows that moderate increases in chromium picolinate might maintain or even increase muscle mass while fat is lost. Although chromium is essential in protein and carbohydrate metabolism and thus may participate in muscle growth and function, there is no evidence that these "anabolic" effects are significant. In fact, the study that precipitated interest in this product was conducted on six college male body builders. The study has not been replicated and it's mostly media hype, not research or statistical data that supports the strong sales of this compound that is readily available in diets that are high in green, leafy vegetables.

Personal Trainers: Train More Clients, Make More, Have More Freedom
VIDEO Reveals SECRETS to Transform Your Body Faster

Fitness Pros Wanted!

Hey,

If I had a dollar for every excuse I've heard for NOT

getting in shape… oh boy I'd have a lot of dollars.

As a personal trainer, you can't get mad when a prospective

client makes excuses.

You just can't take it personally because humans are

hardwired to be lazy. (Thank God that my in-person and online clients and possibly many of yours are the exception)

But thanks to some really smart technology, now you'll

never let another client walk out the door without

purchasing at least one of your personal training packages.

Click Here To Learn More and Earn More This Week!

Plus folks who can't afford to train with you, one-on-one,

or in a group session, can now afford this lower-cost

method of getting access to your brain and your training

systems.

One more thing…

If a client quits, you just up-sell them to online personal

training.

Click Here To Start Today!

Or if a prospective client says they "can't afford" your

personal training programs, you say this:

"No problem, can you afford 66 cents per day? Well, what if

I gave you personal training for 66 cents per day? Would

you get on board with that and get results? Yes, of course

you would. Well great, I've got this amazing system called

" 'whatever you want to label it' "

And literally you will NEVER have to lose another personal

training sale again.

Since I'm always preaching done-for-you vs. do-it-yourself,

I've included a copy-and-paste email (see below) for you to

send out to your clients right now. Just drop in your

special reseller link and you'll earn up to 75% lifetime,

recurring commission for every client who gets on board.

Talk soon,

Nate Lewis
US Sports Strength and Conditioning

P.S. You do not have to be a trainer or strength coach to share this excellent personal training software and earn some extra money today! You can have friends and family training right with you, progressing with you regardless of geography.

Here's Your Copy-And-Paste Email For you to use right now. After you sign up (FREE to sign up No monthly fees),

SUBJECT: train with me anytime :)

Hey there!

I've 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.

[YOUR WORKOUTENGINE RESELLER LINK]

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!

[YOUR WORKOUTENGINE RESELLER LINK]

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,

[YOUR NAME]