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.

Best,
CK.

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! http://www.tscheartofachampionprogram.com/

-Chris Krueger

The Journey Continues

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

CK.

The Right Answer....

Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen! http://www.tscheartofachampionprogram.com/

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! http://www.tscheartofachampionprogram.com/

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!

TSCers.... TRANSFORM!

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

Tomorrow's Workout

Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen! http://www.tscheartofachampionprogram.com/

Focus.

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.

TSCers.... TRANSFORM!

Chris Krueger
Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen! http://www.tscheartofachampionprogram.com/

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.

TSCers... TRANSFORM!

-Chris Krueger

Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen! http://www.tscheartofachampionprogram.com/

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! http://www.tscheartofachampionprogram.com/

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 Bodybuilding.com'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"

TSCers... TRANSFORM!

Best,
CK.
Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen! http://www.tscheartofachampionprogram.com/