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"Your diet is a bank account. Good food choices are good investments."
Bethenny Frankel

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Athletes and Warriors!

​Welcome to another week of victory! Yep I'm a prophet too! :) Remember to do your best to make the best food choices you can. Most importantly don't get hung up and over-think the process of nutrition. Worrying about eating perfect is the quickest way to fall of the wagon. Our trainers are here to help you eat and work the right way today!

Click here to train with Diana and Micah of Hitchfit.

Click here​ to Train with Tactical Bodyweight Workout Strength and Conditioning Coach Joe.

Click here to Master your Sport with the Strength and Conditioning Coaches at Volt Athletics.

Click here​ to become a better Coach, Teacher, Trainer, Athlete, or Administrator at

One thing we will do here at US Sports Net is keep you informed. With that in mind check out today's News You Can Use!

Here’s how to Avoid Holiday Pounds

For most of us, the holidays are a time of mixed emotions. You’re excited and anxious to spend time with family, and you’re dreading the extra weight that you know you’re bound to gain. Are these holiday pounds inevitable?

Lean in close to catch these seven secret ways to help you fend off extra weight through the holidays. And once you’re done, don’t keep it a secret. Go tell somebody!

Holiday Secret #1: Listen to Your Body

It may not speak quickly enough all the time, but you know your body is constantly telling you things. Sometimes it tells you to stop a certain activity before you get hurt. During the holiday season, it tells you to put the brakes on your eating before you go beyond the point of no return. When your body tells you it’s full, listen up! A single bite after you’re full will lead to extra calories and eventually, extra pounds.

Holiday Secret #2: Confine the Holidays

For some, holidays become weeks and even months of poor eating. Be careful to avoid this pitfall by digging into your holiday foods only on the actual holiday. Treat the other days like normal days—even if you’re off of work. And when the holiday is over, let someone else take the leftovers home and go to your own house without any pudding or gravy in tow.

Holiday Secret #3: Eat First, Party Second

You read right—it’s good to eat before heading out the door. Have a healthy, well-rounded meal at home with fruits, vegetables, and your protein source of choice. And drink a tall glass of water. Why? So when you get to that holiday party that is overflowing with cookies, cakes, candies, and calories, you’re not hungry for it. Your stomach is full of healthy goodness and has no room for the fattening stuff.

Holiday Secret #4: Plan Your Escape

Getting away from food isn’t easy. If you expect to be able to walk away from delicious thigh- and gut-growing foods without any forethought, think again. Before walking into a potentially fattening situation, plan out what you’re going to eat and take your own dish to share if necessary. Any time there is a particularly difficult eating situation, make plans an hour or so after the dangerous-to-your-diet event begins and excuse yourself.

Holiday Secret #5: Exercise Everywhere

One of the best excuses to gain weight is that you have to travel to visit family and don’t have access to your personal trainer. Well, guess what? Just because your trainer isn’t staying in the hotel with you doesn’t mean you aren’t accountable! Scope out the area where you’ll be traveling and take advantage of whatever exercise opportunities are available. There may be a gym or pool at your hotel, a pay-as-you-go gym, or a nice park nearby where you can walk or run with or without family members.

Holiday Secret #6: Pay Attention to People

Holidays are about family and friends…right? Then stop focusing on food! When you go to a party, there is no need to hang out by the food table when there are people all around you! Ignore the grub and go for the meaningful stuff that you’ll remember and cherish. Besides, it’s much easier to talk without munching and you even listen better when you’re not stuck thinking about how good the next bite is going to be.

Holiday Secret #7: Drink Instead

No, this isn’t a license to drink as much alcohol as you can find. Doing that will add lots of useless calories to your waistline. Instead, do your best to make friends with a glass of water everywhere you go. As you mingle with your water glass, you’ll find it challenging to grab more than a couple of finger foods here and there, and the fact that it is water will help you remember to watch what else goes in your mouth!

bWouldn’t you love to make 2019 the year that you transform your body?

Wouldn’t it feel great to look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone?

It’s all more possible than you think.

But you’ll need to take massive action.

My programs are designed to quickly and efficiently get you into the best shape of your life.

Call or email now to schedule your first body transforming workout.

Go on, do it now and secure your spot before the New Year’s rush.

Athletes and Warriors!

​Starting today we will be includings some of the forum discussion from our friends at

Further illustrating why​ is the best educational resource for sports performance information. Enjoy!

Some of The Latest Forum Threads
Here are this week's "Friday Forum Five:" Increasing speed​ Rihanna Poskin If you are not timing and sprinting don't worry about all the other stuff. It's like souping up a golf cart for the Indy 500.  Are practicing landings "perfect" really that necessary?​ Casey Wheel (We posted this last week but there have been a bunch of new responses- great thread and Anthony and I spoke about it on the latest podcast- 245)   We might need to rethink landing positions or, potentially employed some more advanced variations of exercises I might potentially agree but, I fail to see what the alternative is. In Season Strength Exercises for Swimmers​ Vincent Miles  (Another one we posted last week but there have been a bunch of new responses as well) I would be careful with pull-ups / chin-ups in general with swimmers as they may not be able to even do a few. If they could, I would stay with a shoulder width chin-up or neutral grip.  KB swings for power instead of hang cleans Mitchell Lamm This came as a response to an Instagram post from the staff at MBSC. I'm not sure I 100% like that post even though it was on our Instagram. I guess the real point is that from a risk/ reward standpoint heavy cleans start to become more risk than reward for those with potential shoulder problems. Setup for single-leg squat?​  Elsbeth Vaino From Elsbeth: We have clients standing on a box and touching to a box, and adjust the height of each with risers as needed. The box they stand on is in front of the one they touch to, but there is some room for the leg to hang to the side vs having to do hold it up. My sense is that there must be a better setup option. Anyone have a great solution here?  I really want to encourage you to get on and ask and answer questions.  Be part of the conversation. The more people that contribute, the more we all learn. Join the Conversations!
Thanks to all of our members for making the World's BEST Source for Strength & Conditioning info! Sincerely,
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Michael Boyle

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Your Focus this Season

The holiday season is filled with special foods. From decorated cookies to mashed potatoes, it’s one food event after another. For most of us the holiday season becomes more about food than anything else…and you wonder why you gain weight.

This year shift your focus from food to the things that really matter most to you. The season will mean more to you and you’ll look and feel your best.

Festive Hummus (Sun-Dried Tomato and Basil)

While the red and green speckles give this homemade hummus a jolly look, it’s the taste that makes it unforgettable. This dip makes the perfect party take-along. Serve it up with whole grain pita bread or fresh cut veggie sticks.

What you need
Serves 12

1 (15 oz) can garbanzo beans
1 Tablespoons tahini
1 Tablespoon olive oil
1 Tablespoon lemon juice
1 Tablespoon water
2 garlic cloves, mashed
1/4 teaspoon salt
2 teaspoons soy sauce
4 sun-dried tomatoes
1/4 cup basil leaves


1. Throw all the ingredients into a food processor and combine until smooth.

One serving equals 75 calories, 2g fat, 11g carbohydrate, 3g fiber, and 3g protein.

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Nathan Lewis

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