Success in Fitness Starts with Renewing Your Mind
I love the interaction with so many Athletes and Fitness Warriors all over the world. You are truly a blessing to me and I pray that I can bless you with my passion for fitness and strength and conditioning. As it is in a venue such as this where I communicate with so many people from so many diverse backgrounds; I do come across a majority of those who I like to call "think about its." They (and I hope this is not you) will be fired up about training with me online or in person at 202 fitness, We have talked about goals, abilities, schedule and determined commitment. But unfortunately out of somewhere doubt sets in and it become a cycle of talking about the same goals, same abilities, same schedule, and same commitment. The difference is that a week or two has gone by and this person has not taken action.
Or worse yet, a year goes by, I get another fitness profile form from this same person and either they have gained fat, lost muscle and strength, have been cut from their team and have fallen into despair, depression, and just the 'blahs' because they would not take the next step. I can tell you that you can commit all you want, but unless you adopt the conviction to get started, the results that you are looking for will fade further, and further away.
So to help make it easier for your to commit to your program. Athletes Click Here to get started on our online program with the first 7 days free for your to try. Fitness Warriors looking to lose bodyfat, firm and tone, and build muscle click here to try our state-of-the-art Workout Engine FREE for the first 30 days. I will end on this note: Next year is a New You!
Click Here To Get Started Today
-Nate
US Sports Strength and Conditioning 2014 is your year of change!
Athletes! We are partnering with some of the best College sports recruiting services in the USA! Not only will we help you get jacked for your sport, but with the help of our partners (and the one who created them of course!) we can help you take those newfound abilities to the next level! Our recruiting and athlete performance services page can be found here.
Check out our new Strength and Conditioning Radio Show StrengthCast ClickHere To Listen
Northern Virginia Athletes and fitness Warriors Ages 11 and up. Elite Year-Round Strength and Conditioning is now available with our Unlimited Strength and Conditioning Program. You will be ready to play year round with our challenging yet fun program that meets at 202 Fitness In Falls Church Or Anywhere in the World Online Click Here To Try us FREE
Online Athlete Specific Conditioning Programs Are Now Live. If you have not started your off-season training, don't let it cost you performance on the field. If a personal trainer or Strength Coach is not feasible or affordable It is now! For as little as 66 cents per day You Can Take the steps toward helping your team to a championship Today! Click Here
Paul Bryant (Longtime University Of Alabama Football Coach)
Be a critic! If you have used our services either in person or online please take a few minutes to write a review of our services. You honest review will help me help you and others along on their fitness journeys click here to review US Sports Strength and Conditioning.
US Sports Strength and Conditioning is part of the Family Of US Sports Networks. US Sports Network. Watch Live NFL, NBA, MLB, NCAA, MMA and International Sports Live Online and FREE. Click Here To Watch
Free Athlete and Warrior Workout Of The Week!
The Stretch Run for Fall Sports Athletes Prime For Summer Conditioning!
| Welcome to the 8th week of the Athlete Workout of The Week! If this is your first time using the Workout Of The Week, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice" If this is the first week, for our newcomers, lets get a handle on the goals and objectives of what we want to accomplish over the next 12 weeks and beyond: (This particular Conditioning Program, Originally Designed As A Boxing Conditioning Program Can Be Applied To Almost Any Sport) |
Click Here To read more and view 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.
Beware of these 7 dieting mistakes
It's a common problem. You've been on a diet for weeks and aren't losing weight like you thought you would.
It may be because you're consuming more calories than you think.
Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts.
Mistake #1: Forgetting Liquid Calories
It's easy to forget that the things you drink have calories—some more than you'd think. In fact, some beverages have more calories than an entire plate of food.
It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you're adding.
For calories' sake, it's best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don't satisfy hunger, so they are just empty calories.
Mistake #2 Meal Skipping
Many dieters think they'll cut their calorie intake by skipping a meal, usually breakfast.
But this is a mistake.
Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you're so hungry.
So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg.
Mistake #3: Oversized Portions
Just because restaurants load your plate with a mountain of food doesn't mean you should eat that much at home for a normal meal.
Remember that your stomach, like your heart, is the size of your fist. Don't think you could fit much food into your fist? You're right. And contrary to what mama taught you as a child, you don't have to eat all the food in front of you.
To eat a little less, use smaller plates and eat slower so you know when you're full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.
Mistake #4: Too Many Extras
A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons.
These add extra calories fast.
One tablespoon of dressing contains 75 to 100 calories. With that in mind, it's no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.
Mistake #5: Blaming Your Genes
Many people give up on dieting or think there's no hope when it comes to meeting their goal weight because of their genes.
Just like you may share your father's hair color or your mother's eye color, there is a small chance you also share your parent's body type. However, this is no excuse for doing nothing about trying to lose weight.
Stick to your diet and exercise plan and you should definitely see results.
Mistake #6: Eating Without Thinking
It happens to everyone. You're tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it's not on a plate it doesn't matter, but every bite you take counts.
When it comes to a successful diet, make rules for appropriate times to eat. And don't always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don't put anything in your mouth.
Mistake #7: Eliminating All Treats
Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.
This commitment may last a few days until you can't tolerate it any longer and you overindulge on what you deprived yourself of.
A better plan is to allow yourself a treat every once in a while.
Remember that everyone makes mistakes, but be smart and don't let these common pitfalls keep your from meeting your weight loss goal!
Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I'm here to motivate, instruct and encourage you to reach your goal.
Call or email today to get started on a fitness program that will truly improve your quality of life.
Aim to Add
It's easy to only focus on the foods that you're not supposed to eat when on a diet, but by changing your focus to all the foods that you are able to freely eat you'll stay motivated and stick with it.
Pack as many non-starchy vegetables as you'd like into your daily diet as well as fresh, seasonal fruits. Experiment with different methods of preparation for exciting variety.
Milanese Steak Grill
 Give your taste buds an early summer vacation with this tantalizing combination of parsley, lemon peel, garlic and white wine. Make sure to trim your steak of all visible fat before grilling to enjoy the leanest cut possible. Add a side of steamed veggies and brown rice for a healthy, tasty meal. Yield: 4 servings Here's what you need…
- 1 lb. boneless beef top round steak, 3/4 inch thick, trimmed of fat
- 1/4 teaspoon salt
- 1/8 to 1/4 teaspoon pepper
- 1/3 cup finely chopped fresh parsley
- 2 tablespoons grated lemon peel
- 3 large garlic cloves, minced
- 1/4 cup dry white wine or chicken broth
- 1 tablespoon Dijon mustard
- Heat grill. Lightly sprinkle both sides of steak with salt and pepper. When ready to grill, place steak on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 8 to 11 minutes until desired doneness, turning once.
- Meanwhile, on rimmed platter or in shallow baking dish, combine remaining ingredients; mix well.
- Place hot grilled steak in sauce mixture. Cut steak diagonally across grain into slices. Coat each slice with sauce mixture before placing on individual plates. Spoon any remaining sauce over steak slices.
Nutritional Analysis: One serving equals 150 calories, 4g fat, 2g carbohydrates and 24g protein. Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.
|
Nathan Lewis
US Sports Strength and Conditioning
202 Fitness
6316 Castle Place Suite 202Falls Church, VA, 22044
US Sports Strength and Conditioning Feature Partners
|
View Printer Friendly Version
