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US Sports Strength and Conditioning News Powered By 202 FitnessSeptember 1, 2014
Success in Fitness Starts with Renewing Your Mind

US Sports Strength and Conditioning


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I've always overworked in the weight room. I love working with weights. I knew they'd give me the strength I needed.

'FloJo' as she was called in her prime is no longer with us, but to this day her body type is often referenced when I consult ladies of all ages as one that is desirable to achieve, so this week I will let this world's greatest Athlete's Picture say all that I need to say:

Click Here To Get Started Today

-Nate

US Sports Strength and Conditioning is the Strength and Conditioning Consultant to the D.C. Divas WFA Womens Professional Football Team

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! Introducing the College Bound Program from US Sports Strength and Conditioning!

    Check out our new Strength and Conditioning Radio Show StrengthCast Click Here 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

If you want to run as fast as the men, you've got to train like the men.

 

 


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.

Free Athlete and Warrior Workout Of The Week!
Hockey Athletes Breath one more sigh of relief. Week 10 Is Here!

Welcome to the 10th week of the free 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, Is designed for Ice Hockey and Illustrates How Important it is to train the Right Way for your 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.

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 ...
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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...
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Youth Strength Training Programs are designed for overall health and the achievement of a leaner, str...
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These Custom Programs have been developed in response to special needs and requests. Some of the pr...
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Armed Forces PFT Programs
These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running progr...
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There are a wide variety of Custom Programs within this section There are Upper Body Only Programs, ...
Metabolism Booster Workouts
The Metabolism Booster Programs were designed to create an elevated caloric burning rate both during ...
Cardiovascular Workouts
These are "Cardio Only" Programs for those who want to focus exclusively on aerobic fitness. Just pe...
Back To The Basics Series
The Back To The Basics Series of Workout Pograms incorporate many different program goals. The major...

 

Do your kids eat right?

Every parent wants good things for their children: a positive outlook on life, a healthy respect for authority, a strong sense of self, a disease-free body...a healthy body weight.

Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.

With all the advances in medicine, how could this possibly be true? The blame falls squarely on today’s toxic food environment.

In short, your kids are eating too much junk.

And who can blame them? Junk food tastes great.

The good news is that healthy food also tastes great. Take these simple tips and transform your child’s diet into one that is packed with good health.

1) Add Color

Adding bright and colorful fruits and veggies to your child’s plate will get their diet on the fast track to health. Fresh fruits and veggies are filled with fiber, vitamins and minerals that are essential to good health.

If your kids are resistant then make it fun. Serve veggies with salad dressing as a dip. Cut fresh fruit in the colors of the rainbow and place them on a skewer. Serve a color themed meal – all green, all red or all orange. Use your imagination and you’ll come up with an endless number of ways to make fruits and veggies fun to eat.

2) Think Whole Foods

Processed foods are the biggest problem with our modern diet. Packaged and refined food products are devitalized and filled with empty calories that quickly lead to weight gain. Unfortunately, processed foods make up a large portion of the diet of many children.

Train your kids to opt for whole foods, rather than packaged ones. Whole foods are foods that are in their natural state. An apple. A piece of sprouted grain bread spread with natural peanut butter. A piece of hormone-free chicken. A bowl of beans. You get the idea.

3) Use Wholesome Sweeteners

Refined sugar and corn syrup are packed into many of the foods that your kids love. But wait, there are more wholesome sweeteners available – sweeteners that add vitamins and minerals rather than empty calories. Use the following rather than white sugar or corn syrup:

  • Coconut Palm Sugar: This pure, dried coconut plant sap retains its mineral and vitamin content. Use it to replace white sugar in baking.
  • Pure Maple Syrup: Forget the “fake” syrups containing corn syrup. Pure maple syrup contains potassium, calcium and some amino acids.
  • Brown Rice Syrup: Use this dark syrupy sweetener instead of corn syrup. It takes longer to digest and won’t spike your blood sugar like refined sugar.
  • Dates: Throw a few seeded dates into your blender to sweeten your smoothie rather than adding white sugar.

4) Make Smart Substitutions

Kids love pizza and pasta and peanut butter and jelly sandwiches, and that’s not going to change any time soon. Rather than fight your kids on their favorites, try making smart substitutions to make their favorites more nutritious.

  • Pizza: Up the nutritional content of your pizza by opting for wheat crust over white, adding veggies to the toppings and sticking with lean meat toppings.
  • Pasta: Use sprouted grain or whole grain pasta rather than traditional white pasta. Add veggies to your pasta sauce. Stick with red sauce, since white sauce is so high in fat.
  • PB&J: A PB&J, made with white bread using sugar-filled peanut butter and corn syrup-filled jelly, is fairly void of any real nutritional value. Try the PB&J Makeover recipe below instead for a sandwich that will provide real wholesome fuel for your child’s day.

5) Ban Sugary Drinks

One of the best things that you can do for your child’s good health is to instill in them a love for water rather than sugary drinks. Soda pop and juices are filled with empty calories that encourage weight gain.

The easiest way to do this is to stock your house with lots of pure, filtered water. Don’t have fruit drinks or soda pop readily available so that they grow accustom to drinking only water.

While I presented these tips as improvements to be made to your child’s diets, these tips will also do wonders for your diet. Try these 5 tips out for 30 days and I guarantee you’ll look and feel better.

Parents all want good things for their children. Now how about doing something good for yourself as well? You are your child’s biggest role model on how to live, for better or worse.

Treat yourself right by calling or emailing today to get started on an exercise program that will change your life for the best.


Every Little Bit Counts

Do you have diabetes or high blood pressure?

Did you know that by dropping as little as 5 to 10 percent of your body weight these problems can be greatly alleviated?

Just think how great you will feel after losing excess weight and improving your health!

PB&J Makeover

Not all PB&J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use.

If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.

However, if you make this recipe, with sprouted grain bread, wholesome almond butter made from one ingredient: almonds, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.

Your kids will love the fun twist of having their sandwich grilled and stuffed with banana slices!

Servings: 1


Here’s what you need:

  • Sprouted grain bread
  • 1 Tablespoon pure almond butter (no added sugar or corn syrup)
  • 1 Tablespoon natural fruit spread (no added sugar or corn syrup)
  • 1/2 of a banana, sliced
  1. Spread one piece of bread with almond butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.
  2. In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.

Nutritional Analysis: One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein.

Spread the word. Forward this newsletter to your friends, family and co-workers by using the “refer a friend” link below.

Nathan Lewis
US Sports Strength and Conditioning
202 Fitness 
6316 Castle Place Suite 202
Falls Church, VA, 22044
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