Grandma To Be Got Fit and Healthy- So Can You

Ladies and Gentlemen, Athletes and Warriors,
Thanks to the Creator of the Universe and the sound science that proves how nature truly works, excuses are nothing more than our own building blocks of failure.
Imagine if you and I made a decision that no matter what comes up in our lives that we are not going to quit pursuing health, prosperity, and happiness.
I don't want to turn all political here, but a revelation hit me and convicted me at the same time during the 2016 presidential campaign. Regardless of what you think about president-elect Donald Trump, did you know that he has been working on becoming president since 1999? I always have to watch it doing math but I believe that is a 17 year effort!
Bottom line Athletes and Warriors and proven once again in today's transformation you can change your body and your life based on your decisions that become commitments, that become convictions. Then whatever your convict yourself to will find you. Never, never, never give up!
-Nate




Grandma To Be Got Fit and Healthy- So Can You



What an Amazing Transformation I have to share with you today. Karissa which will be a Grandma very soon had the goals of losing 25-30 lbs and getting down to a size 6. Well she smashed those numbers. What an inspiration and fantastic job in only 4 months. Results like this happen when you follow the Hitch Fit Plan!!

Start

Weight- 161

Bodyfat- 34%

Hips -42″

Waist- 35″

Dress size – 12

4 Months Later

Weight- 131

Bodyfat- 21%

Hips 37″

Waist 29″

Dress Size -4







I have been through SO much, and this transformation has inspired me to make a lot of other changes in my life as well. You have truly been an inspiration to me. I have lost over 5 inches from my hips, 4 and a half from each thigh and my scale weight was 131 this morning. That’s over 30lbs gone from my life! Haha! And, I am going to be a grandma in 4 months. I think I’ve redefined “grandma.”



Karissa’s Program Choice- Couples Bootcamp

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Major Setback didnt Hold Sean back from Losing 40lbs (Graphic Picture)

I would tell you to consider closing and deleting this email before reading any further. Today's transformation will eliminate any excuse you could conjure up as to not wanting to workout. Any day! You have been warned. -Nate Day 1-  Weight -195 (at his biggest 215) Belly Measurement- 38″ Final Stats Weight -154 Belly- 27.5″ I started my life style change the end of August 2013. Certain things would make me notice the weight I was at. When I would get my hair cut I would look in the mirror and realize I didn’t like the person I was looking at. I started working out a little more than I usually had. I lost a few pounds here and there but not to the extent I was hoping for. I’ve been working out for several years but wasn’t getting any results. I was building muscle but without burning the fat it wasn’t showing. I thought I was doing things right and making better food choices but I wasn’t. Eating out once or twice week, drinking sweet tea, and consuming candy aren’t something you can do if your expecting any kind of change. I guess you can’t have a few margaritas a week and expect to lose any kind of weight  it wasn’t until I started talking to Micah that I really started to understand my body and what I needed and didn’t need. He taught me what food choices I needed, what was good, what was bad, and everything in between. With that and the workouts he had me follow, he helped me transform my body and life into something I am happy to say I’m proud of. Thank you Micah for everything! THE SETBACK (9 weeks in) 9 Weeks into his transformation BOOM. While at work a broiler exploded and his body was covered in 2nd and 3rd degree burns. He was hospitalized and could not workout for a few weeks. I remember getting the text from him with the pics and story and simply thinking REST and Recover, happy that he is alive. He responded back with I cannot wait to workout and start eating the way i have been again. He swears he recovered so quickly because of all the sweet potatoes i had him eat  He didnt let this keep him from reaching his goals, the minute he was cleared to workout again he was back at it. Seans Program Choice 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.

Do You Have the Stubborn Fat Blues?

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Having trouble viewing this email? Click Here to view the web version. Refer a Friend US Sports Strength and Conditioning News! February 29, 2016 Success in Fitness Starts with Renewing Your Mind See Feature Article Below) "My confidence comes from the daily grind - training my butt off day in and day out. " Hope Solo Despite here off-field problems (Just google Hope Solo and you'll see) She is one of the great soccer players in the world. The statement above gives you all of the insight that you need to get yourself moving. Get your plan, get to work- Get it here -Nate Hello Athletes and Fitness Warriors! Congratulations to all who have joined the Fitness Warrior community. If you haven't joined us yet, let me encourage you to do so. It will be the best move you make in your program this year! The all new Fitness Warriors Group is Live! Details below: The Biggest and Best Online Exercise Group In The World! Your exclusive access to up to 6 Fat Burning, Muscle Building Workouts Per Week. Videos demonstrating proper technique for every exercise. Routines utilizing equipment available to you home or gym! Our most popular 'Cardio Crush' Workout Full comprehensive Nutritional Counseling With 7-Day Meal Planning. Personal contact with me anytime via built-in email, phone, or on our Special Fitness Warrior Facebook Page. Integrated feedback loop for precise program monitoring. Plus special recipes, exercise tips. Special Group Only Webinars and Webcasts and A lot more! Click here to join and become a Fitness Warrior Today! 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. Sign up for US Sports Recruiting Assistance here. Check out the US Sports Elite Athlete Highlight Reel Center: Promote Your Page Too US Sports Strength and Conditioning  Quicklinks: Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Discount Supplement Club The Fat Burning Workout Police, Fire, Military Training The NFL Combine Workout Elite Athlete Training The TCSports Supplements Workout Of The Week US Sports Strength and Conditioning Client Case Studies The TC Sports Supplements Workout Of The Week! 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! Train Hard!. Click here to read more and see the free demo... Whether we are training in person here in the Washington D.C. area, or wherever you are in the world online, click below on your desired goal to learn how to approach a successful fitness program. General Fitness Workouts General Fitness Programs are designed for overall health and the achievement of a leaner, stronger bo... Strength and Power Workouts The Strength and Power Programs were designed to maximize the body's ability to generate strength. T... Get Lean Workouts The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater ... Sports Specific Workouts The Sports Specific Programs are designed to give people an exercise program tailored to the demands ... Home Based Workouts The Home Workout Programs are great for those who wish to train in the privacy of their own home with... Youth Strength Training Youth Strength Training Programs are designed for overall health and the achievement of a leaner, str... Custom Favorites! 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Back To The Basics Series The Back To The Basics Series of Workout Pograms incorporate many different program goals. The major... Do You Have the Stubborn Fat Blues? Every year at about this time frustrated people around the globe look in the mirror and realize that their waist is larger, hips are wider, and their New Year’s resolve has fizzled. So what do you do about the stubborn and seemingly permanent fat? Sink into a depression? Well, the easiest thing to do is to throw a pity party. Then before you know it your feelings of self pity begin to snowball into a full blown case of the Stubborn Fat Blues. How do you know if you have the Stubborn Fat Blues? Your pants are tighter today than they were a year ago You’ve tried to lose weight only to fail. You feel trapped. You’re close to giving up on yourself. If you can relate to any of the above statements then you have the Stubborn Fat Blues—quite an unpleasant condition to have. Fortunately, there is a cure. It all starts with your mind. The thing about the Stubborn Fat Blues is that it affects your mind more than anything. You see, your mental state is critical in determining your shape and size. When you focus on all of the things that you hate about your current body like the size of your thighs, the shape of your butt, or the way your belly looks then you’re putting all of your energy on the negative. The more you think about how unhappy you are, the unhappier you will become. Makes sense, right? So instead of wallowing, use the following techniques to conquer the Stubborn Fat Blues: 1. Take it one battle at a time. You may have 20, 50 or 100 pounds to lose before you reach your ideal weight—and, boy, that can be overwhelming. The truth is that weight loss like that won’t happen overnight—it takes months of dedication. It’s no wonder so many people simply give up. Don’t worry about winning the entire war today, instead focus on conquering one battle at a time. Take it one meal at a time, and one day at a time. A healthy meal, a good workout and you’ve won a battle. Remember, 100 pounds is broken down into 350,000 calories. Sure, that sounds like a lot, but all you have to do is focus on burning more calories than you take in today – in the end weight loss will be inevitable. 2. Use a trigger.  How many times throughout your day do you find yourself plagued with negative thoughts? I’m too fat. I’ll never look as good as I used to. I’m not attractive. Yikes! Thoughts like these will ruin your chance at regaining your figure—they are total momentum killers. Here’s what I want you to do. Whenever a negative thought enters your mind instantly do the following: Breathe out and squeeze your abs for 5 seconds – 3 times Throw away any junk food within arms reach Plan to exercise that day Make negative thoughts a trigger to take positive action toward your goal—the results will amaze you. 3. See what you want. If you have weight to lose, mirrors are a nightmare. Every lump and pouch seems to jump out with alarming illumination. And it doesn’t help that most of us see things as worse than they really are. When was the last time that you closed your eyes and pictured the body that you wished you had? It may sound hokey, but I’m serious. Your mind is very impressionable, and when you bombard it with only the negative then you will be stuck on that image. Take time each day to visualize your ideal body. Close your eyes and put yourself in that ideal body – feel what it feels like to be fit and attractive. This exercise is a powerful way to fixate your mind on your goal in a way that will leave you no room for failure. 4. Get serious. Sooner or later you will decide that you are fed up with the Stubborn Fat Blues. You will decide that your health is important. You will decide that you deserve to look great. And you will do what it takes to achieve amazing results. The best way to ensure that your motivation stays strong—and that your goal is met—is to get on a fitness program that actually works. If you need help finding the right program for you – I can help. Together we will identify your goals, find workout programs that you enjoy and create a routine that works with your schedule. It’s that simple. Contact me today for a consultation and to learn more about the different fitness programs available to you. Then you can say goodbye to the Stubborn Fat Blues—forever! Write a Comment Sneaky Calorie Burning What are your plans for this weekend? A great way to promote weight loss is to pack your weekends with physical activities. Weed the garden, walk the dog, plan a bike trip, or clean out the garage. The key is to keep on moving. Turkey-Stuffed Bell Peppers Eating healthy doesn't have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you’re bored of eating healthy. Shhhh, your taste buds won't suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal. Servings: 5 Here’s what you need… 5 organic bell peppers 1 teaspoon olive oil 2 cloves garlic, minced 2 Tablespoons fresh basil, minced 1 yellow onion, minced 1 Tablespoon fresh rosemary, minced 1 teaspoon dried parsley dash of salt and pepper 20 oz organic ground turkey, 99% fat free 1 organic tomato, chopped 3/4 cup spaghetti sauce 1/4 cup shredded mozzarella cheese Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside. Preheat the oven to 350 degrees F. Prepare a baking pan with non-stick cooking spray and set aside. In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes. Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined. Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender. Nutritional Analysis: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fiber, and 28g protein. Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends. Forward This Newsletter - Refer a Friend Click Here for a FREE Body Diagnostic Consultation Nathan Lewis US Sports Strength and Conditioning 202 Fitness 400 N Washington Street #109Falls Church, VA, 22046 571-501-5306 US Sports Strength and Conditioning Ok I Signed Up. What Now? In fitness as it is in life Intensity + Passion + Committment x Faith = Success! Sign up for the "US Sports Strength and Conditioning" Newsletter Tips on managing Stress Ways to stay motivated The benefits of resistance training Training the right way for your sport How to improve your metabolism Learn why "conventional" diets fail How to target stubborn fat areas Healthy and tasty recipes What muscle soreness really means Learn how exercise affects your mood Weight loss and diet myths revealed Flexibility, how and when to stretch How to build personal motivation How to conquer procrastination Free sample sports conditioning workouts Email:       Email: ussportsradio@gmail.com Phone: 571-501-5306 Web: US Sports Strength and Conditioning

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Ten Reasons To Eat More Veggies And Fruits

Hey I have no problem stating the obvious! As long as it means a healthier, happier life for you! All US Sports Online Strength and Conditioning Programs come with our state-of-the-art nutritional planning software program. Click here to to get your program today!

Medical Tribune

The American Institute for Cancer Research, Washington, D.C., has compiled a list of "ten good reasons" to eat more vegetables and fruits. Topping the list is cancer prevention.

A report by AICR researchers on diet's role in the prevention of cancer estimates that eating at least five servings of vegetables and fruits each day could prevent up to 20 percent of all cancers.

Vegetables and fruits are rich in naturally occurring antioxidants - substances shown to provide protection against free-radicals (reactive substances that damage cells and initiate cancer) - and other phytochemicals that help to detoxify cancer-causing substances.

Number 2 on AICR's top ten list is to keep trim. Many vegetables contain 50 calories or fewer for a whole cup, while only five potato chips or one small cookie has the same number of calories. If you satisfy your appetite with hearty servings of vegetables and fruits, hunger won't be a problem and you will eat smaller portions of higher-calorie meats and desserts.

Prevent heart disease is number 3. Eating more vegetables and fruits - while cutting back on meat and dairy - can help you limit heart-damaging saturated fat and cholesterol in your diet. The antioxidants and certain other phytochemicals in these foods also help prevent fatty deposits from forming in blood vessels. Vegetables and fruits supply soluble fiber, which helps lower blood cholesterol. They also provide folate, a B vitamin that helps lower blood levels of homocysteine, high levels of which are a risk factor for heart disease.

Benefit number 4 of veggies and fruits is they lower blood pressure levels. Many people think blood pressure can be controlled only through eating a low-salt diet and controlling weight. Yet several studies in which people followed a high vegetable and fruit diet achieved a significant drop in blood pressure. How? Researchers believe potassium and magnesium in these foods should be credited.

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Prevent stroke is number 5. Results of recent studies suggest that diets high in vegetables and fruits can decrease the risk of stroke by up to 25 percent. The boost in potassium they provide may be responsible, as well as the antioxidants and other phytochemicals they contain.

Eye protection is number 6. Eating more vegetables and fruits may lower your risk for two of the most common causes of adult blindness: cataracts (which occur in almost half of all Americans over the age of 75) and macular degeneration. Scientists link this protection for the eyes with antioxidants like vitamin C and certain carotenoids.

Next is to avoid diverticulosis. One-third of people over the age of 50 and two-thirds of those over the age of 80 are estimated to have this intestinal disorder. Diverticulosis occurs when pressure in the intestine creates small pouches in the intestine wall, which can become inflamed and painful. The best defense against developing these pouches (diverticulae) is eating a high-fiber diet. Fruits, and especially vegetables, are major sources of the type of fiber considered to be most helpful.

Fruits and vegetables help avoid diabetes. Fruits and vegetables seem to raise blood sugar less than other foods that contain carbohydrates, and their fiber content slows the absorption of sugar into the blood. A gradual rise in blood sugar is more easily handled by the body than an abrupt rise.

Fruits and vegetables can also satisfy your sweet tooth. When you turn to fruit for a sweet taste and quick energy, you get an added boost - nutrition that works for you - instead of just "empty calories" found in sweets like candy bars and soft drinks.

Finally, "experience pure pleasure." Adding the vibrant colors of vegetables and fruits - the reds, oranges, purples, greens and yellows - can make any dish more visually appealing. Also, the diversity of textures and tastes of these foods will add interest and flavor to many meals. Experiment with new ways to prepare and season vegetables and fruits - and experience pure pleasure!

Copyright  Medical PressCorps News Service. All rights reserved.

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Orange juice raises "good" cholesterol

Chock full of antioxidants, OJ is one of the best soft-drink alternatives in the world.

We at US Sports Online Strength and Conditioning advise all of our athletes and fitness warriors to drink a variety of juices. Especially in these summer months. 

 

ATLANTA (Reuters Health) -- Drinking three glasses of orange juice a day increases high density cholesterol (HDL), the so-called "good" cholesterol, and lowers the ratio between HDL and low density cholesterol (LDL) -- the "bad" cholesterol, according to a study presented at an American Heart Association meeting.

A team at the University of Western Ontario, London, Canada, asked 16 men and 9 women with high blood cholesterol levels (ranging from 213 to 325 mg/dL) to drink one glass of orange juice a day for 4 weeks, then two glasses a day for 4 weeks, and then three glasses a day for 4 weeks. This was followed by a 5-week washout period, during Dr. Elzbieta M. Kurowska told Reuters Health that once the subjects were drinking three glasses of orange juice a day, their HDL levels increased 21% and the LDL/HDL ratio dropped 16%. Orange juice also resulted in an increase in folate levels, which are known to cause a drop in homocysteine levels. Cardiologists are finding that high homocysteine levels appear to be a risk factor for heart disease.

"The (cholesterol) effect was still there after the washout period," Kurowska said. While vitamin C levels dropped back down after the end of the study, the improvements in cholesterol persisted, she said. "Maybe these (orange juice) compounds have a prolonged effect," she said.

The researcher added that none of the subjects reported weight gain, "even though this was a considerable increase in sugar (intake)... The subjects compensated by changing their diets in other ways."

Kurowska attributes the effects of orange juice on cholesterol to the flavenoid hesperidin found in oranges. She would next like to study the effects of grapefruit juice on cholesterol. "The primary flavenoids in grapefruit juice are different from those in orange juice," the Canadian researcher noted.

Source: Circulation: Journal of the American Heart Association 1999;100:1958-1963.

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Exercise guards against physical effects of stress

I teach many of my clients to use their emotions during exercise to get the most out of it. This is one of the best ways to reduce and ultimately eliminate stress. 
-Nate

 

NEW YORK (Reuters Health) -- Long known to help stave off heart disease, stroke and some types of cancer, regular exercise can also help protect against the physical effects of daily stress, according to a report in the November issue of the Annals of Behavioral Medicine.

In the study of 135 college students, those who exercised on a regular basis were more likely to take life's daily stresses in stride, compared with their less physically active counterparts.

Previous studies have shown that mental stress takes a toll on physical health, causing such problems as increases in blood sugar levels among diabetics, worsening of joint pain in people with arthritis, and symptoms of psychological distress such as anxiety and depression.

Study participants filled out questionnaires assessing the daily hassles they encountered during the past week -- such as car trouble, running late for appointments, or arguments with co-workers -- as well as questionnaires on major life events, mood, physical activity, and overall health.

"Minor, everyday stress contributes to the development and exacerbation of physical and mental health problems, However, people experiencing minor stress develop different degrees of symptoms, depending on their level of physical activity," explained lead researcher Dr. Cindy L. Carmack of the University of Texas M.D Anderson Cancer Center in Houston, in a written press release.

During periods of high stress, those who reported exercising less frequently had 37% more physical symptoms than their counterparts who exercised more often. In addition, highly stressed students who engage in less exercise report 21% more anxiety than students who exercise more frequently, the investigators add.

Exercise helps people get their mind off of stressors -- "providing a time-out period." This "allows for a temporary escape from the pressure of stressors and thus acts as a kind of 'rejuvenation' process," Carmack and colleagues conclude.

Source: Annals of Behavioral Medicine

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VIDEO Reveals SECRETS to Transform Your Body Faster

If your looking to put in 110% then this is the place to go!! you push until you meet your limit and that bar is only set higher and higher for you! me personally had a great time workout out with nate great man and a amazing trainer!! he gave me all the tips i need to get better at football and covered eating right, stretching and obviously strength and conditioning. Nate is a great trainer if your looking to get stronger faster and simply put, fit he take his workouts serious and if you do too and wanna get better at any sport Nate can help so much he honestly did for me!!!

Richard P.

Serious? Click Here To Train with Nate and Our Team of top notch coaches and Pro Athletes Today!

Are you training enough? Or Too Much?

Over-training

Even though exercise is almost a magical remedy for ill health, if you overdo it, you'll produce risks rather than rewards that affect both your mind and body.
As a general rule, if your exercise regimen makes you feel worse instead of better, you are overtraining. An overtrained individual often exhibits signs and symptoms that may be mistaken for disease or illness. Instead of increased vigor and energy, they experience fatigue and lethargy. Physical and mental performance suffers, they become more susceptible to viruses, and they feel irritable and depressed. Other symptoms include sleep disturbances, weight loss, higher resting heart rate, and loss of appetite. Interestingly, for someone who is already physically fit, overtraining can result in decreased fitness. On the other hand, pain or injury is a typical sign of overtraining for the sedentary person or the "average" athlete.
The overtraining syndrome occurs most often in highly conditioned athletes who spend more hours training in an effort to "get better," and enthusiasts who have taken their desire to "get fit" to an extreme. The sad part is that both the competitive athlete or the exercise zealot usually experience warning signs that overtraining is impending--but they "work right through the pain" believing they are "cleaning their body of toxins" or that a little more work will make the discomfort disappear.
To avoid overtraining, incorporate "off-days" into your workout routine. Fitness is about much more than burning calories or stored fat. When you work out hard, your body needs rest to repair muscle and other tissues. Consume sufficient calories from foods that are rich in nutrients and drink plenty of water. Remember, the goal of exercise is to improve your physical and mental well-being, not impair it.
All US Sports Online Strength and Conditioning Programs are structured with strategic "Easy Weeks" that are lower in volume and in some cases even weight to help keep the fibers active, but to avoid over stressing your body.  Train the right way! Click on the banner below to start training today:
Nate

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.

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