Wednesday, December 31, 2008

The Nutrition-10, The 10 Simple Principles for Proper Nutrtion


The better you eat, the better you feel, it's as simple as that. The Nutrition-10 is not a diet, it is a guide to healthy eating. The Nutrition-10 is constant, this is how you should eat all the time, whereas the word diet implies that you will go on the diet and then back off the diet, resulting the yo-yo effect of: weight loss followed by weight gain, followed by another diet, in a vicious cycle.

Instead the Nutrition-10 gives you 10 simple rules for everyday living that will help you burn fat, build muscle, feel better. and transform your body.

It's easy to eat better, just follow 10 simple rules everyday and you'll notice remarkable improvement:

1. Hydrate with Water

2. Eat Six Meals

3. Eat Balanced Meals

4. Meet your Macro-nutrient Goals

5. Know Your Serving Sizes

6. Replenish

7. Utilize the Bedtime Snack

8. Plan Ahead

9. Utilize Smart Snacks

10. Enjoy Your Reward Meal

TSCers remember the goal is constant and consistent improvement. Remember we aren't perfect, but it is our humanity that allows us to be great and therein lays the challenge. If you break one of the rules on the Nutrition-10, realize the mistake and move on. The important thing is to continually strive to improve.

That's everything you need to know, all the basics, all the fundamentals, now it's up to you. Make it Happen!



Get the complete Nutrition-10 and Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen!

Monday, December 29, 2008

Going Back, Back to CALI, CALI!!

Happy Holidays TSCers!

Zach and I are back in LA after a brief but wonderful vacation in the City of Destiny.

We are totally geared up for the POWER-10 Challenge to begin. Send us your before pictures beginning January 1st, 2009 and we will send you the entire TSC Program with everything you need to know to make a remarkable transformation in just 10 weeks.

Get The TSC HEART OF A CHAMPION Training & Nutrition Program and Make it Happen!

Chris Krueger

Friday, December 19, 2008

TSC on Facbook and Youtube

Hi Everybody,
You can find Transformation Super Challenge and the Power-10 Challenge on Facebook and youtube. check out the links:

Get The TSC HEART OF A CHAMPION Training & Nutrition Program and Make it Happen!

Enjoy The Jouney.


Chris Krueger

The Power-10 Challenge

~ The Power-10 Challenge ~

The Power-10 Challenge is a 10-Week transformation journey that challenges competitors to live the 10 best weeks possible to achieve dramatic physical transformations that correspond with deeper, more meaningful, inner transformations.

The journey begins January 1st, 2009.

To make the most incredible transformation possible, TSC will provide a training routine that you can complete in only 2.5 hours per week. This is less than 1.5% of your time during the 10 week challenge. TSC will also provide an easy to follow nutrition program that will have you feeling great while still enjoying all your favorite foods. It is a real and reasonable nutrition program for real and reasonable people.

~ Participants must submit “before photos” between January 1st and January 12th, 2009.

~ Before photos should consist of three photographs taken with a current newspaper.

- A Front Shot
- A Side Shot
- A Close-Up of the Newspaper

~ After photos should consist of a front shot, side shot and a close-up of a current newspaper. Any extra after photos you wish to submit are welcome.

~ After photos must be submitted between March 31st, 2009

Get The TSC HEART OF A CHAMPION Training & Nutrition Program and Make it Happen!

The Transformation Ten

To further guide you on your transformational journey, TSC has developed the Transformation Ten.” This is a list of ten important words that compliment the Power-10 Challenge. By incorporating these ten words into both your conscious mind and daily habits throughout the Power-10 Challenge you will reap tremendous rewards far beyond your physical transformation.

The Transformation Ten

1) Integrity - Adherence to moral and ethical principles; soundness of moral character; honesty.

2) Optimism - A disposition or tendency to look on the more favorable side of events or conditions and faithfully expect the most favorable outcome.

3) Responsibility - The state of being answerable or accountable, as for something within one's power, control, or management (often followed by to or for).

4) Fortitude - Strength of mind that enables a person to encounter danger or bear pain or adversity with courage.

5) Commitment - An agreement or pledge to take action in the future.

6) Enthusiasm - A whole-hearted devotion to an ideal, cause, study or pursuit, or merely being visibly excited about what one's doing.

7) Diligence - Constant and earnest effort to accomplish what is undertaken; persistent exertion of body or mind.

8) Courage - The quality of mind or spirit that enables a person to face difficulty and adversity with bravery and valor.

9) Perseverance - To steadfastly and tenaciously pursue a goal, purpose, course of action, especially in spite of opposition.

10) Excellence - The state of surpassing expectations in a superior manner.

The ultimate goal of the Transformation-Ten is self-empowerment. The ability for you to accomplish anything you desire in any facet of life.

Get The TSC HEART OF A CHAMPION Training & Nutrition Program and Make it Happen!

Monday, November 17, 2008

Albert Einstein thinks this is INSANE.

Millions of Americans are frustrated. Their lives are stuck in a rut, they face the same obstacles year after year, poor health, financial trouble, lack of energy, relationship problems. They hope there lives will change. But why would they change? How could they change? When we keep doing the same things, we will naturally keep seeing the same results. This is true everywhere, all the time! If you keep mixing yellow and blue, you will keep getting green. Why would you expect orange? If you keep doing your same routine, making the same financial desicions, using the same exercise routines, why would you ever expect a different result? It is not enough merely to hope. Change takes action, real change must be manifested.

You must find the answer. The key is to make the right changes, to create the proper routine, to form the proper habits so that you can expect a positive result, every time!

At TSC we've done the hard work for you. When it comes to fitness we have the answer and we'd love to share it with you. Zach lost over 85 pounds and gained a tremendous amount of confidence and self-worth. We practice what we preach, we use the same life affirming fitness principles that we teach to others. We would love to teach them you, please join us!

If you ever have any questions, or are ready to make a quantum leap forward in your health and fitness then get The TSC HEART OF A CHAMPION Training & Nutrition Program and Make it Happen!

Chris Krueger.

Wednesday, November 5, 2008

Build Muscle and Burn Fat at The Same Time? Sí Se Puede!

Of course it's possible for us to build muscle and burn fat at the same time! The empirical evidence for this is insurmountable. People from all walks of life have experienced these exact results. I'm experiencing them right now.

It's simple. You have a dream, "I wanna get back in shape." From there, the Achievers set a goal, "I want to burn X-pounds of fat and build X-pounds of muscle, in the next 10 weeks."

Then the Achievers make a plan like, "I'll follow the Heart of a Champion Training and Nutrition Program. Plus I will do 3-5 Bonus Program activities per week."

Yes, yes, of course, but how do you BUILD muscle and BURN fat at the SAME TIME? Don't you have to eat at a caloric deficit to burn fat? Shouldn't you have to eat at a caloric surplus to build muscle? How does it work?


BURN FAT: Fat burning is created by eating at a caloric deficit. A pound of fat stores 3500 calories, ergo to burn a pound of fat per week a person must eat at a caloric deficit of 500 calories per day, for a week (500 cals x 7 days = 3500 cals).

BUILD MUSCLE: New muscle is created by stimulating muscle growth (i.e. weight training) whilst the body has proper nourishment, or building blocks; this includes enough protein (0.6 grams per pound of your GOAL WEIGHT, or more) amino acids, vitamins, minerals and energy (energy is just another word for "calories").

Training with weights, breaks down your muscles, it actually tears them on a microscopic level. After a workout the body must use energy (i.e. burn calories) to repair this damage (this is what I call "After Burn") to make your muscles bigger, better and stronger so that they will be able to handle a similar workload in the future. Your body needs energy to do this, so where does it come from? YOUR STORED BODY FAT, it's FULL OF CALORIES! 3500 per pound to be exact! Thus you are losing Body Fat and Gaining Muscle at the exact same time, on the cellular level!

So as long as you have excess stored energy (a body fat over 6% for a male) and proper nourishment you can BURN FAT and BUILD MUSCLE at the exact same time.

Remember, when your heart is elevated into the "Cardio Zone" you are usually burning Carbs, but when the body repairs itself from a workout, usually while you are sleeping, you're heart rate is much lower and you are in the "Fat Burning Zone." The human body is a marvelous creation, get the most out of yours. Push it to the limit, walk along the razors edge.

Now TSCers, Burn Fat and BUILD MUSCLE.... TRANSFORM!

-Chris Krueger
Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen!

Tuesday, November 4, 2008

TSC TV on Youtube!

TSCers now you can stay up to date with all our new TSC videos at...

Checkout our new vids. Make sure you watch them all and rate them 5 stars!


Chris Krueger

Sunday, November 2, 2008

The Nutrition Train... Get on Board!

Your metabolism is a furnace, burning calories all day long. It's your duty to fuel the furnace as effectively and efficiently as possible.

Scientific research has shown that eating 6 small meals a day instead of the standard "3-squares" will support a faster more efficient metabolism. Eating 6 small meals daily at two to three hour intervals is like feeding dry kindling to the furnace, the fire grows hotter and the furnace burns it all up. On the other hand eating 3-squares is like adding logs to your furnace, it will still burn part of the logs, but some of the potential energy will be stored as FAT. Dreadfully there are people that starve themselves most of the day and have one big meal, this is like throwing one big wet log on the fire, which is neither effective nor efficient, your body will burn what it needs and store the rest as FAT. Keep your metabolism burning hot, use the 6 small meals approach.

Once a week, it's a good idea to have a "Reward Meal." By eating one higher calorie meal per week, you will be keeping your metabolism off balance, by surprising it with a big meal that it must digest, It's also a great reward to end a great week of training and nutrition. Also this works in your favor because it will serve to replenish the glycogen stores in your muscles and prime you for another week of intense and focused training. Other so-called "fitness gurus" advocate using an entire "cheat day." An entire day of cheating has the potential to wipe out all the gains you made for the week, bad idea. Also having a single cheat meal to look forward to, makes the meal more important and enjoyable.

The two most important meals of the day are breakfast and the "bedtime snack" these meals should be very consistent. Every morning you should have breakfast right when you wake up or immediately following your morning workout. I like having a half cup of oatmeal mixed with two tablespoons of peanut butter. It's about 300 calories and totally delicious, it will fuel the first three hours of your morning and give you plenty of energy to face the day. For a bedtime snack I enjoy a fat-free berry yogurt swirled with a half cup of cottage cheese, this 200 calorie bed time snack is rich in protein and amino acids both of which are very important for a body in training. Great tip: put your cottage cheese and yogurt mixture in the freezer for a half hour, it's almost like fro-yo!

There's plenty more nutrition to talk about, we'll be getting to all of it in the upcoming weeks and months.

Get The TSC HEART OF A CHAMPION Training & Nutrition Program and Make it Happen!

TSCers are focused and intense, now..... TRANSFORM!

Chris Krueger
Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen!

Friday, October 31, 2008

Enjoying Cardio

Want to enjoy cardio more? Go outside and play. It's as simple as that. Do feel like you are chained to a treadmill or stationary bike... that's so boring. Go outside and run around.


The Post Up, The Park Bench and The Phone Booth

Workouts need to be focused and intense for us to achieve our GOALS!

HOWEVER, most people in the gym don't have goals, they have only a vague notion of what they hope to accomplish. Alas, a vague notion is not a goal, and without goals these people are very prone to the three most common exercises that I witness every time I go to the gym, The Post Up, The Park Bench and The Phone Booth.

The Post Up: To lean with one arm on a piece of equipment usually in a daze or whilst talking to someone else about something totally unrelated to health, fitness, exercise, training, transformation etc.

The Park Bench: Even worse than the dreaded Post Up is The Park Bench which consists of sitting on a bench or piece of equipment for an extended period of time "resting" or just gabbing, (usually about the weather, sports, or sometimes, politics) thus keeping others from using the equipment and wasting their own time.

The Phone Booth: This is by far my least favorite exercise. The offending party will sit in a Hammer Strength, Cybex or Nautilus machine (usually chest press, sometimes shoulder press, occasionally quad extension) and talk on their phone to someone that is not even at the gym! Other variations of the Phone Booth include texting, emailing, and watching youtube clips on the iPhone. This constantly baffles me. The phone is a piece of equipment that should never enter the gym. Leave it at home or in your car!

Leaning, sitting, and using the phone are activities better suited for the home or office. The gym is for focused and intense training that brings us closer to our goals.

BEWARE of Chatty Cathys and Talking Thomases posting up or using the park bench at your gym, they will try to lure you into a seemingly banal conversation and distract you from your training and goals. Kindly say, "That's interesting, let's talk about that later, I have to get back to my workout."

TSCers use focused intensity. Believe and Achieve. Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen!

-Chris Krueger

Wednesday, October 29, 2008

The Journey Continues

TSCers you have to persevere. The POWER-10 Challenge is about achievement. You have to earn it. Make it happen.


Tuesday, October 28, 2008

The Right Answer....

Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen!

Transforming Energy and Attitude

Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen!

Monday, October 27, 2008

As Strong as Possible?

I just watched the documentary "Bigger Faster Stronger*" by filmmaker Christopher Bell. In the film, Bell interviews his younger brother "Smelly" about the use of anabolic steroids and his involvement in competitive weightlifting. Smelly says that, "There is no excuse for not being as strong as possible" and continues, that he wouldn't quit steroids because "it would be unacceptable to go from squatting 800lbs to only squatting 700lbs." My jaw practically hit the floor. How could raw strength ever be so important? Strength is great, but health, fitness and overall athleticism are much better.

For me training is only half the equation. The other half is PLAYING! Training is great because it allows you to improve your health, fitness and overall athleticism, but playing is the big pay-off! It's so much fun to run and pass and catch and ride bikes, and climb mountains and go skiing and surfing and hiking! Playing is where it's at! Try a bunch of activities and find what you love to do. Mix it up, pick a variety of activities that you can play or compete in often. And always be eager to try new things. There are so many great activities in the world that you can enjoy with a well trained, well conditioned body. Take full advantage of the opportunities you have, seize today, and seize tomorrow too!

As strong as possible? Defiantly not! Train to play and play to train, enjoy as many fun activities as you can!


-Chris Krueger
Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen!

Sunday, October 26, 2008

Tomorrow's Workout

Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen!

Friday, October 24, 2008


Hi TSCers,

This morning I was pumping up my delts with some side raises and I was amazed at how much stress and distraction entered the gym. People were stressed about the economy or distracted by the presidential campaign. The little time you spend in the gym (hopefully only 2-3 hours per week) should be an oasis to escape all the negativity in your life. Training in the gym is about accomplishing a series of little goals and improving yourself. It's quintessential "me time." At the gym, you should be able to focus on your goals without the burden of outside stress and distraction affecting you. The economy and the campaign will still be there when you leave the gym, but while you're in there, give yourself the freedom to focus 100% on yourself and your workout.

Whether the economy is robust or faltering and whether a republican or democrat is in the White House, remember, you have the ultimate authority over yourself. TSC is about self empowerment. You can achieve miraculous things in this life, you have the power.


Chris Krueger
Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen!

Thursday, October 23, 2008

Running Laps.... FINISH

Last night Zach and I were at Reseda High School in the Valley, running on a dirt track under the lights.

Our assignment was to run for 25 minutes at a pace of 7-minute miles or less.

We started strong, but after only two laps the task was becoming very arduous. As we ran we were forced to dodge little soccer players and their families as they left the practice field. We choked on dirt from the track as shuffling cleats kicked dirt into the air. My mouth become so dry I could hardly spit.

We continued chewing up the track, as I passed our starting point on our fourth lap, our faithful roommate and timekeeper, Alexis, called out 6:41, I'd done it! I ran my first mile under the 7-minute pace! But my lungs were burning and I still had 18:19 left to run...

We kept at it, running lap after lap, as I finished my second mile Alexis called out 14:23, my pace was slowing and I'd missed the 7-minute per mile goal... And there was still 9:37 left, meaning I had to run at least another mile and half.

The burning sensation in my lungs was palpable and I started thinking "I could quit, why do I need to run? This is stupid, I'm already in pretty good shape, anyway..." but my legs kept churning, as I realized when it comes to the Super Challenge or any other goals that we set in life, we control our own destiny. Thankfully, I had Zach and the TSC community behind me, providing me with more motivation, a kind of positive peer pressure.

Once you have made the commitment and invested yourself in your goal, it becomes harder to quit than to continue. Raise the Bar, and always remember the best moments in your day often come the with the joy of achievement. For Zach and I, life was so sweet yesterday as soon as the stopwatch clicked to 25:01.


-Chris Krueger
Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen!

Old Logo

Get The TSC HEART OF A CHAMPION Training & Nutrition Program and Make it Happen!

Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen!

Wednesday, October 22, 2008

Welcome to The Transformation Super Challenge Blog

Zach's Transformation 2005-06
Transformation Super Challenge is a community that believes in the power of personal growth and transformation. At TSC we know that making small changes can result in great transformations and that a healthy body, is the home of a sharp mind and a strong spirit.

Our first TSC Super Challenge began in January 2005 when Chris Krueger set up a one-on-one transformation challenge between two severely overweight friends, John Peixotto and Zach Sokolik. Both competitors made staggering transformations by the end of the challenge. They were spurred on by the motivation and camaraderie that the original challenge provided. Zach won the original Super Challenge by the slimmest of margins and was later named's "Male Transformation of the Week" after losing 80lbs and over 20% Body Fat!

Since his victory, Zach has joined forces with Chris to bring the positive message of personal transformation to every American.

TSC is currently holding a "7-Week Transformation Super Challenge." The challenge features 16 individuals from across America working together towards personal goals but also providing inspiration and motivation for their fellow challengers. The contest, which ends on November 23rd features diverse individuals with diverse goals, but the strength of the 7-WTSC is the community it inspires. At TSC we believe that we are only as strong as our weakest link, we must strengthen ourselves AND help others achieve their goals.

Stay updated on the 7-WTSC, by following along on youtube! Search "Transformation Super Challenge"


Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen!