Transformation Super Challenge

New Year's Resolutions: Make it Happen in 2012

2012-01-02T09:36:00.000-08:00

Time for some serious New Year's Resolutions. Decide on 2 or 3 things that you really want to change and improve. Create quantifiable goals and a plan to achieve them.
Examples:

1. School: Get straight A's. Finish all assignments early. Attend all classes and take thorough notes each time. Proof read, double check and seek your teachers/profs advice on how to improve all papers and projects before they are due. Do additional study and review for every class every night, Sunday-Thursday.

2. Social Confidence: Become more approachable and make more friends. Make eye contact and smile. Introduce yourself to 3 or more new people every day. Take pride in offering a firm and sincere handshake to everyone that you meet. Make plans/organize 3 or more events for you and your friends to enjoy every month.

3. Health & Fitness. Look my best, feel my best, be my best. Crush the TSC Heart of a Champion Program with a 100% adherence rating. Join the Champion Circle each week with bonus activities that I enjoy. Increase my 300 Challenge score by 15 or more points each week.

Make 2012 your best year ever.
CK.

Pull-up Variations for a Stronger Back

2011-11-21T15:30:00.000-08:00

Pull-up variations can help you improve your pulling strength so that you can work towards doing real pull-ups soon. If you want a strong back, then you need to do the best exercise for the upper body... PULL-UPS.

Better Than a Swedish Massage

2011-11-17T13:48:00.001-08:00

A few minutes with a foam roller can really improve the quality of your muscle tissue and reduce tightness and soreness from training.

Best,
CK.

The Ultimate Muscle Building Drink for Lean Mass Gains

2011-11-14T08:36:00.001-08:00

Do you wanna know the ultimate muscle building drink for optimal sports nutrition? The key to post workout nutrition is essential amino acids, simple sugars and quick digesting protein, guess which drink has it all?

Bigger Forearms Better Grip Strength

2011-11-09T15:40:00.001-08:00

For almost nothing you can make your own wrist roller and improve your gripe strength for all your sports and activities.

Feedback on My Facebook.

2011-08-12T18:59:00.000-07:00

Checkout what Harish had to say on my facebook, (www.facebook.com/krueger247)

I dont usually do this, but I have to put in my opinion. I just finished the TSC Heart of a Champion Program last week and I can't say enough good things about it. If you're looking at this page looking to get into shape, tired of the same old workout routine (like i was), or if you want to improve your life overall, you have to check it out. We are all put on the Earth for a purpose and to be our best. The program helps put your body into a good state, and also transforms your thinking into wanting the best life possible. All it really takes is some hard work and dedication. An added bonus, CK has gotten back to every one of my emails. Where does he get the time for all of this? and he has even introduced me to his next program. I cant wait to start it on monday.
Harish S. -Illinois, USA

Checkout my facebook and crush the http://www.tscheartofachampionprogram.com

Make it Happen.

Best,

CK.

The Best FItness Program for Women

2011-07-19T16:38:00.000-07:00

I completed The TSC Heart of a Champion Program on May 8th! I feel great, and I look better than I've ever looked. My waist has gone from 30.5 inches to 28 inches. My TSC 300 Challenge score has gone from 18 to 214. I'm faster, stronger and, I feel fitter and stronger than I've ever before. I want to thank Chris Krueger for developing the Heart of a Champion Program and sharing it with the world. Not only has it allowed me to transform physically, but I feel tougher mentally too. So many times on the run, I've felt like slowing down, but instead I've pushed myself to keep going, to run that much faster so I can knock even a couple of seconds off my time. I've started to love being physically active; I'm walking to work, running up the stairs to my floor of the hospital I work at instead of taking the elavator. I'm eating better and drinking more water. These days I have the healthiest cart of everyone in line when I buy groceries!

I'm taking this as just the beginning. I know I can still be fitter and more athletic. I've continued the workouts since completing week 10 - I won't want to stop now! I'm going to continue to watch Chris Krueger's videos and follow his philosophy. It's so basic, yet so real, it cuts through all the excuses, all the crap and most importantly it works!

I want to tell Chris to keep doing what he does, the world needs it!

All the best
Amy

Ladies, you can get started on the TSC Heart of a Champion Program, the best fitness program for women (and men) right here: http://www.tscheartofachampionprogram.com/

Facebook Updates

2011-07-03T11:25:00.001-07:00

Here are a few updates from TSCers around the world that were recently posted on my facebook page at http://www.facebook.com/Krueger247

5th week, down 19 lbs, 2 pant sizes, and I feel amazing! Thanks!
-Luis Andrade, New York

Saturday #3 and I've just crossed the 200 point barrier (in the TSC 300 Challenge), scoring 214 points with 9 pull-ups, 50 push-ups and running under 23:13 minutes! Making it happen..."
-Andreas Sakkas, Greece

Broke the 200 barrier in week 4! 11 pullups, 35 pushups and 21:17 three-miler. 205! Week 1 was something like 6 pullups, 27 pushups and 24 minute three-miler.... I can see the light at the end of the tunnel, bliss!
-Jarrold Grecu, California

Put up more weight than I ever had in the past during my last set of dumbbell bench this week. it's amazing to start the feeling strong, healthy, and focused. Best workout program I have ever been on.
-Harrish Sunkari, Illinois

Every BODY can transform, crush the T S C Heart of a Champion Program and become a fit, fast, and strong all-natural athlete. Make it Happen.

Also, find me on facebook, right here: http://www.facebook.com/Krueger247

Best,

Chris Krueger

Hardgainer How to Gain Weight

2011-06-09T14:46:00.000-07:00

TSC Heart of a Champion Review

2011-04-03T11:23:00.000-07:00

Hi Chris,

My ten weeks is up :) I'm in the best shape I've ever been and I can't thank you enough for passing this knowledge on and helping me achieve this. It's amazing how the little differences start to change so much and then become a big differences, and you find yourself whole different totally transformed and better human being at the end of it.

I started at 210 pounds and my waist size was 41" at the navel, I'm now at 188 pounds and my waist size 33" at the navel.

Best Regards,

David

Amy is making it happen in the UK

2011-03-10T20:11:00.000-08:00

I've got to Week 2 of the programme and I'm feeling awesome. I've been sore since pretty much every day since I started, but I tell myself that this is what it takes for my muscles to get stronger and for me to get fitter. I've never done a fitness programme or any kind of diet before. I've never really been in great shape before either. What I like about the Heart of a Champion Programme is it's simple and makes sense. The exercises are basic and effective and the nutrition programme isn't a fad diet, but something you can use to change the way you eat forever. I'm so much more aware of what I'm eating and what I should be eating. And the great thing about a prescribed programme is that it keeps me accountable. I feel guilty if I think about missing a day because I'm too tired or too busy, which is a bogus excuse anyway, because I can easily rustle up 30-40 minutes in the day to do my TSC workout.

I also find inspired to change my life for the better in other ways - to be more organised, more productive, more positive, to use my time better. And any time I feel a bit de-motivated, I watch one of your YouTube videos and it gets my mind back onto the right track.

I'm excited about what the next few weeks of this programme have in store. I feel excited about pushing myself to improve and seeing what I'm capable of doing.

Thank you for your ongoing inspiration.

Best wishes
Amy
London, England

TSC Heart of a Champion Review by Aaron J. from Dallas TX

2010-11-18T09:42:00.000-08:00

TSC Heart of a Champion Results

Real Results Real People

Aaron J. in Dallas Texas

Chris, I know I’ve thanked you before, but I just want to reiterate my appreciation for all the work you put into creating the Heart of a Champion program, maintaining your vlogs and answering what must be an overwhelming amount of email from those of us following your program. I can very honestly say that I am at the best level of physical fitness I have ever! I’m faster and I’m stronger than I’ve every been. I lettered in Golf in high school, but I was never really the athletic type. The Heart of a Champion Program is so easy to follow that everyone should be doing it. My workouts were all 40 minutes or less, usually its closer to 20 or 25 min! Everyone has that amount of time in their day to experience true health and fitness. The TSC principles are a part of my life now, it's no longer just a “program” for me; It's a lifestyle. When I started I didn’t think I’d ever be able to complete a 2 mile run, but now I’m running faster than I imagined, 8 minute miles are easy for me. I couldn’t do lunges or squats with a bar when I started, now I am using moderate weight for both. I have seen so much progress in such a short amount of time. It’s been amazing. Period.

I think the hardest part of the whole thing is getting started. If you can just get up enough courage and commitment to making it happen then you have accomplished THE most difficult part of this and the rest is just following the program.

During my second week on the Heart of a Champion Program my wife started noticing results and asked me to buy her a copy of the program as well. She is now on week 8 and we have thoroughly enjoyed spending time training and cooking together. In fact, one of my favorite experiences was on a Saturday night, October 30^th when we were doing our TSC 300 Challenge in the late evening. We both did our pull-ups and push-ups then ran (alternating of course, because our 3 year old is sleeping). When my wife got back she had a real spring in her step and was feeling pretty fast, so she said “soon we’re going to have to race honey to see who’s the fastest; I ran pretty fast tonight”. When I had finished my run pretty good myself and immediately challenged her to a short race. She hemmed and hawed and said there was no place to do it, so I suggested under the street lights in front of our house. So, at 11:00pm my wife and I just traipsed out front and started running sprints from the hood of our neighbor’s car to the end of the street. We even had a neighbor come out to ask what the heck we were doing. Our neighbor stayed out to “officiate”. This is a concrete example of how the TSC Heart of a Champion Program has positively effected my marriage. It has provided a healthy and fun way for us to spend good quality time together.

I also take my three year old to Jr. High football track and she LOVES running shuttles with me, after a few shuttles she’ll sit down and say “Daddy, I’m tired, I’ll say go instead” and she’ll wait for me to line up and will call “go” for me. She also wants to be able to do a pull up so bad. These past ten weeks have been a blast for me and my family.

I’ve built muscle and burned fat. I went to the doctor recently and he declared that I was no longer at risk for hypertension. My blood pressure has dropped 20 points since I started the TSC Heart of a Champion program and I feel great. Thanks for everything.

-Aaron J.

Dallas, TX

Join Aaron now! Make it Happen.

http://www.tscheartofachampionprogram.com/

p90x results and recovery drink

2010-10-25T21:36:00.000-07:00

Checkout this email from Levi.
Hey Chris, I need some advice on programs and supplements. Recently, I started doing P90X. I've been on the program for 64 days now, and I'm not seeing near the results they had promised on the infomercials. The bad thing is I'm working out with this program for 2 hours everyday, I'm in far superior shape to what I was prior to starting, but I'm not getting any definition like you have. I recently stumbled upon your vlogs, and I'm very impressed at how you strive to motivate people to be their best. I feel very motivated by your videos, but I don't feel very motivated with P90X because it's all the time talking about being Xtreme!! I push myself very hard, but it's frustrating to work out 2 hours each day and not see results after 64 days. I was hoping you could give me more information on the TSC Heart of a Champion program, so I can become the very best that I can be.

Another thing P90X strongly advocates are supplements. Currently, the only thing I'm taking is pure whey protein powder with milk as a post workout drink. I don't like the idea of having to buy really expensive supplements just to have a great body. They sell things like, "P90X recovery drink, P90X multivitamin, P90X protein bars." I want to know what the best supplement to take actually is, I'm not the biggest fan of supplementation, but let me know anyway. Another thing is the P90Xers are constantly trying to sell me all this weird shit like the vitamins, recovery drink, etc. I feel like these guys are more out to make a profit than to spread health and wellness to an obese nation. This one guy yesterday wanted me to become a beachbody coach, so he could get paid for it. He blatantly told me that himself, he said, "if you sign up to be a beachbody coach I'll get a 25% commission from your sign up fee." That doesn't sound like he's out there helping the people to me, it sounds like he's wanting to earn some extra cash. Let me know what's good, and try to get back to me as soon as you can. Thanks!

Here's my response:

Levi, Thanks for watching and writing. Levi, p90x is brilliant marketing and
very poor training. P90X's ability to convince people to buy a "living
room/DVD fitness" program is unprecedented. You've already experienced
everything you can gain from P90X (you got into "better shape"), but
like Albert Einstein said, "doing the same thing over and over again
and expecting a different result is the definition of insanity," which coincidentally,
happens to be the name of P90X's sequel program.

As far as the shakes, vitamins, and protein bars, it's just a marketing ploy
to get people to purchase more crap that they don't need so that
Beachbody can make more money. As far as the "Beachbody Coaches" it's
a simple pyramid sales scheme. These "coaches" know absolutely nothing
about health, fitness, proper training, nutrition or anything else.
The "coaches" completed a living room fitness program, other than that they have absolutely
zero qualifications.

If you're ready for real training, real nutrition and real results (in much
less time) so that you can look, feel, and be your best then you
should get started on the TSC Heart of a Champion Program immediately,
before you waste another week doing "Xtreme living room fitness."

You can get the program right:
http://www.tscheartofachampionprogram.com/ and make it happen.

Best,
CK.

TSC in Hong Kong

2010-10-19T10:26:00.000-07:00

Success in Hong Kong. TSCers are making it happen all over the world. Get Started now, what could you accomplish in the next 70 days?

I remember a time when I was very athletic, slim, fit. A time where I could eat whatever and whenever I wanted and still not gain anything. That time wasn't too long ago, just a few years ago. Then suddenly I found myself heavy, sluggish, lazy and tired ALL the time. I would sleep 10-11 hours and still be very tired. Until one day my girlfriend asked " What happened to the guy I used to date?" " The guy with the six pack?"

That threw me over the ledge and I was fed up with myself. I started to surf the internet and found The TSC Heart of a Champion Program and got excited. I was going to become the guy I used to be.

That is exactly what your program has given me. I find myself feeling like I used to be. I'm energized, enthusiastic and alive. Your program is more than a exercise regiment, it's a revival program. It's life changing. I look forward to each training session. I used to hate running, but now I looking forward to my cardio sessions more than the other days.

Now that I have completed the 10 weeks, I don't feel like stopping. Not like the other diet programs I've been on. I feel like now, daily physical activity is part of my life. This is a great habit to have. Thanks so much Chris.

Regards from Hong Kong,

F.C.

Get with the program: http://www.tscheartofachampionprogram.com/
Make it Happen.

How to Train for a Marathon

2010-10-12T13:40:00.000-07:00

First, watch this video:

Then choose a better goal.

Get started on the TSC Heart of a Champion Program and Make it Happen:
http://www.tscheartofachampionprogram.com/

Drew in NJ

2010-10-04T20:57:00.000-07:00

I love emails like this...

Hi Chris,

I'm very impressed as I continue to watch your inspiring YouTube videos. I want to thank you for putting this program together. You are LIVING proof that it can be done! After purchasing your program and reading it over, I really like the way you spell it all out, it couldn't be simpler!

My biggest problem is procrastinating doing a little exercise and getting results but never keeping it up and going to the next level. I truly have the tools to get there now! The program is a great way to motivate and get me moving!

Take care and keep up the great work!

-Drew
NJ

http://www.tscheartofachampionprogram.com/

Mother of 3 Boys Has the Heart of a Champion

2010-09-28T11:20:00.000-07:00

I just received this email from Christina, she's a mother of 3 young boys and a former US Marine. She purchased the TSC Heart of a Champion Program 10 days ago and is making it happen!

Chris,

First off, thank you for the wonderful comment you left on my YouTube page. It made my day. I seriously can't describe to you how this program is literally changing my life! In so many ways do I feel stronger physically, emotionally, and mentally. Its crazy because I am only on Week 2, but from day 1 I felt the difference. For 4 years I have been trying to lose the weight and become healthy, but have failed over and over. I even scheduled Lap Band Surgery, but at the last minute I backed out because deep down I knew there was a right way to get healthy. I just needed to get my drive back and have the proper guidance (you and Heart of a Champion Program). Purchasing TSC Heart of a Champion Program is the smartest investment I have made in years.

I am no stranger to dedication and commitment, I was in the Marine Corps for 4 years so I know what it takes. This is why I like your "Santa Monica Rings" video, it reminds me of the obstacle courses in the Corps and how happy and fit I used to be.

I hope this wasn't TMI, but I just wanted to express my gratitude towards you. I will contact you if I struggle in any area ;-)

Thanks

Christina

Join Christina on the TSC Heart of a Champion Program right now http://www.tscheartofachampionprogram.com/ and start making it happen for yourself. Best, CK.

TSC Super Cardio: Basketball Lines aka Suicides

2010-09-23T19:24:00.000-07:00

New TSC Super Cardio:

Make it Happen.

Click this link and get started!
http://www.tscheartofachampionprogram.com/

Ectomorphs, Do you want to know how to Gain Weight?

2010-09-13T08:59:00.000-07:00

Two days ago I received this email from a self-proclaimed "skinny ectomorph."

I just wanted to ask you if your program would help an Ectomorph such as myself gain weight and obtain a body such as yourself? I'm 6'0, 145lbs and can eat anything I want constantly, everyday and not gain a single pound. I'm about to be 22, but still have the body of a 16 yr old boy and have been the same weight since my sophomore year in High School. All everyone keeps telling me is I will have to add supplements, creatine, and all kinds of other BS to my diet/workout routine which I DO NOT want to do and therefore your Heart of a Champion program intrigues me since I know you don't believe in supplements. Does the Heart of a Champion program have everything I need to know to GAIN weight and add muscle without supplements? If so then I'm on board to buy your program!

It was a great question, so I made this video and sent him the link. Click on the video so that you can watch it on youtube.

Brian purchased the TSC Heart of a Champion Program after watching the video and sent me this email.

Thank you for your detailed response. I feel like finding your channel on youtube was not a coincidence and you truly seem like an honest and true individual when it comes to your program and helping people reach their fitness goals. The fact that you made a video addressing me even sold me more on your program, so I just got through ordering it and downloading it to my PC. Just skimming through it for 30 seconds I was amazed at the level of detail in each of the sections in it. I look forward to starting the program and am going to start looking for a gym RIGHT NOW so I can begin ASAP. Like you said, today is the best day to start the transformation, not tomorrow.

I'll be watching more of your videos. I'm glad I could give you inspiration for your latest one, you yourself have given me inspiration to gain MUSCLE and better health and fitness.

Brian is making it happen. Join him.

http://www.tscheartofachampionprogram.com

Thank you, Aaron.

2010-09-12T20:07:00.000-07:00

I just read an amazing email from Aaron J, a TSCer in Texas. The message was poignant and touching and filled my heart with new inspiration and motivation to spread the life affirming message of the The Heart of a Champion.

Aaron's email was very personal, so I will only share the last two lines.

Thanks Chris, I know you pour a lot of energy into this and I want you to know that it is truly affecting lives, marriages, and generations. Take care, and continue working to be your best.

It's amazing how much the honest pursuit of true health and fitness can change your life. When you have The Heart of a Champion everything improves, your life, your marriage and the lives of your children. Aaron is Making it Happen and I'm very proud and happy for him.

Is it time for you to Make it Happen? Imagine what you can accomplish in the next 70 days.

http://www.tscheartofachampionprogram.com/

Best,
CK.

Success in Switzerland

2010-08-30T18:14:00.000-07:00

I just received this email today. I love his attitude and optimism.

I purchased the TSC Heart of a Champion program couple weeks ago (beginning the fourth week today to be precise).

I have to start this mail by saying that this program is the best thing that has happened to me in a long time. In terms of motivation, I'm waking up and getting out of bed quickly in the morning; instead of hitting the snooze button on my alarm for an hour every morning, I get up and go to the gym every morning. Only that is a great start !

The training portion of the program is great, to be honest, it's real hard for someone like me who hasn't worked out in 5-6 years but great !

Even though I still can't do a pull up, I can feel myself getting stronger each week, I know I will get there eventually!

-G.N. in Switzerland

All around the world, TSCers are taking control of their lives and achieving success. Join them. Start training with the TSC Heart of a Champion Program right now. Make it Happen.
http://www.tscheartofachampionprogram.com/

Best,
CK.

70 Days

2010-08-18T19:36:00.000-07:00

What are you doing for the next ten weeks?

Best,
CK

Add my facebook & Get the TSC Heart of a Champion Program

http://www.facebook.com/Krueger247

http://www.tscheartofachampionprogram.com/

Nutrition Advice

2010-08-07T08:53:00.001-07:00

Make it Happen!
http://www.tscheartofachampionprogram.com/

Success in Sweden

2010-08-03T06:51:00.000-07:00

CK, I have always wanted a healthy lifestyle but didn't get anywhere with it. I'm in my 20th year and for the past 8 years I have been diagnosed with serious depression. Well no freaking kidding!

I sat with my computer going on in my imaginary world hoping for something! I should have changed my lifestyle myself, but nobody around me ever told me something I could do to get better. The doctors gave me "medicine" to treat my depression, but nothing really helped. I ate one meal a day (dinner), loads of sugar, coffee etc... During this time I was so ill that I couldn't attend school.

Finally, I excluded my parents from my decision making process and started really thinking about what was best for me. You can call it Providence, but the next day I found your program. Sure I was skeptic, since p90x didn't work for me. Was it real or fake? I took a leap of faith, bought your program and I'm know starting my fourth week! I was able to start and follow your program while quitting the "medicine" and smoking! My life has changed is so dramatically, it's totally transformed, and it's only WEEK FOUR!

Your program was a wake up call. This is the first time in the last 5 years I have had a routine and even though I have had my withdrawal from the addictions I feel better than I have in a long time :)

THANK YOU, Looking forward to seeing your new vlogs and hearing from you!

Cheers from Sweden,
O.S.

*************************

You can Transform your body and your life with The TSC Heart of a Champion Training and Nutrition Program. There are TSCers transforming their bodies and making it happen all over the world, from Brazil to Hong Kong and South Africa to Sweden. Download the program instantly and get started today: http://www.tscHeartofaChampionProgram.com

Best,
CK.

I love emails like this...

2010-07-27T17:08:00.000-07:00

Thanks for everything! I just purchased the TSC Heart of a Champion Program, its amazing. Now I can go to the gym and know exactly what I'm doing step by step. I took my before picture and started my 300 workout this past Saturday. I thought I would have done better I ran 3 miles in 44 minutes. I'm motivated, I'm about to work on my legs now at the gym, but thanks Chris you're a Godsend. Just, wait till u see my after pics, I can't wait. Thanks for everything. -AJ

Get the TSC Heart of a Champion Program right here, right now, and MAKE IT HAPPEN.
http://www.tscheartofachampionprogram.com/

Chris Krueger on Facebook

2010-07-26T18:12:00.001-07:00

TSCers, Please add my page on facebook. It's constantly updated with new TSC vids and articles.

Check it out:
http://www.facebook.com/Krueger247

Best,
CK.

That's facebook dot com slash, Krueger Twenty-Four, Seven
also, get The TSC Heart of a Champion Program and MAKE IT HAPPEN!
http://www.tscheartofachampionprogram.com/

Greg, Makes it Happen at age 46

2010-07-25T07:26:00.000-07:00

Greg decided enough was enough and it was time to change his life. So he did. About a year ago he saw an infomercial for the most fabulously marketed training program of all time, P90X, here's what Greg had to say...

Like millions of others, I saw P90X infomercial on TV and was convinced to give it a try. I worked hard and had good results. However as most of us have busy schedules it is hard to maintain 60-90 minutes a day for working out. Also the key to any program is nutrition plan and the simpler the better. Chris cuts through all the BS and tells you what really works. His nutrition program is simple and straightforward and his training program takes less than 35 minutes a day on average!

I completed 10 weeks on The TSC Heart of a Champion Program and scored an amazing 270 pts on my final TSC 300 Challenge (That's an "A" Fitness grade). I'm ecstatic with my results, at 46 I look great and feel younger than I have in years, maybe decades!

As Chris continues to spread his message of true health and fitness, I will be there to support him! His encouragement motivates me to keep improving and striving for my full potential.

I also purchased and studied the Athlean-X program. In comparing the three programs, P90x, Athlean-X and The TSC Heart of a Champion. I really feel that Chris's program is the best and most straight forward program on the market. It's also the only one doesn't use the letter "X" for Xtreme in the title. Chris knows that true health & fitness is about living a balanced lifestyle, not being an Xtremist.

Natural, Fit, Fast and Strong,

Greg M.

Ontario, OR

TSCers, you can checkout Greg's progress on his website: http://www.fitfaststrong.info/ If you're inspired by Greg's story and candor, you can click on the TSC Link in his website to download the program instantly and begin your own Transformation journey to True Health and Fitness.

Best,
CK.

Transformation Truth

2010-07-22T11:41:00.000-07:00

Get the TSC Heart of a Champion Program and Make it Happen!

www.tscHeartofaChampionProgram.com

The Ultimate Muscle Build Drink for Lean Mass Gains

2010-07-18T15:11:00.000-07:00

Best,
CK.

This Is Why I Do TSC

2010-07-12T22:24:00.000-07:00

TSCers, you might not realize this, but "doing" TSC takes me over 60 hours a week. I'm constantly working on new content, articles and videos as well as personally replying to hundreds of emails. It's a lot of work but emails like this one from a young female TSCer make it all worth it.

Hi Chris,
I wrote to you back in January about the TSC Heart of a Champion Program. I enthusiastically got started with the training, and found myself looking forward to the daily workouts and excited about improving my fitness. The reason for my interest in the program was that I was working very hard to find a way to achieve health and balance in my eating and exercise habits after over a decade of struggling with an eating disorder. This past fall, I was forced to leave school and miss out on my senior year of college in order to enter treatment. For various reasons, the first program I found didn’t work out. I decided to do what I could on my own to build a healthier lifestyle, which is when I sought out your training program. However, a few weeks after I started TSC, I made the decision to enter a residential treatment program. Since then, I have continued to struggle, but I am more motivated than ever to continue working towards health and recovery. I’ve literally wasted years of my life to anorexia and bulimia. For the past several years, instead of spending time with friends and pursuing the activities I enjoy, I’ve been locked in a constant battle with my body—a battle which by its very nature cannot be won. Instead of fighting against my body, I want to work with my body to live a happier, healthier life. For that reason, I am excited to embark upon the Heart of a Champion program once again (under the supervision of my treatment team). The emphasis your program places on health, improvement, and achieving one’s personal best (as opposed to following some crash diet to lose weight) has inspired me to use TSC as a resource in my ongoing journey to achieve balance with food, weight, and exercise. Today was "day one" for me, and I started my day right with an awesome leg workout, and then after work went for a walk in the sunshine along Lake Michigan's lakefront trail. It was a great day.

I know you are a very busy guy, and I realize I may be “over-sharing” to some extent. Nevertheless, I thought you might be interested to hear about the way your program, and more specifically, your overall philosophy, has impacted my changing approach to health and fitness. There are so many destructive, unhealthy, and just blatantly false images and messages that we are bombarded with on a daily basis, and I think you’re doing really important work by spreading the message that there’s a different, better way to do things. Thank you for sharing your insight.
Take good care,
-Jenna

If you're ready to take control of your life, then do it now! Get The TSC Heart of a Champion Training & Nutrition Program and Make it Happen. Savor every moment and make a conscious effort to be your best and improve each day. Download it right here and get started: www.tscHeartofaChampionProgram.com

Trouble with Motivation

2010-07-12T09:26:00.000-07:00

Here's another real email exchange between me and a TSCer, enjoy:

How's it going man? I'm a former D1 baseball player here from Texas. I used to be involved in working out all the time; eating right, and all around taking care of myself. Unfortunately, I have taken a 180 degree turn for the worse. I Don't eat right, don't workout, and don't take care of myself these days (smoking, drinking, staying out late...etc.) I need some help dude. I used to be so motivated, but after baseball I kind of just let myself go.

Anyways, what I'm asking for is some tips I guess on how to get back into a routine. I did P90x for awhile, but that got boring. I started skipping workouts and eventually quit altogether. I need to quit talking about it and actually doing something, but for some reason I'm having trouble getting motivated to do so. Please if you have any tips on getting into a routine or even a "pep" talk... anything would be greatly appreciated.

Thanks and hope to hear from you soon,

-Eric

I responded promptly with the following email:

Eric, It's your life. Make a decision. Either you want to be a fat, lazy piece of crap or you want to be your best. Choose.

CK.

That's a much harsher tone than I normally use, but I could tell that Eric was could handle it. Sometimes we need to be coddled and cajoled and sometimes we need a reality check and a swift kick in the pants to get us moving. He replied with the following email:

Simple, but effective...thanks man. Keep doin' what ya do! -Eric.

Get The TSC Heart of a Champion Training & Nutrition Program right now and take control of your life. It's your life and your choice. Choose to be your best.

www.tscHeartofaChampionProgram.com

Best,
CK.

My Triple Transformation

2010-07-01T22:09:00.000-07:00

I just had this email exchange with a new TSCer named Michael. He's about to begin training with The TSC Heart of a Champion Program. He left a comment on one of my youtube videos and wanted to know more about my 10 week transformation, so he sent me the following email:

While I understand you may be busy, I was wondering if you had any comments on the comment I posted about you gaining 20+% of body fat in your 11/09-02/10 transformation video. I understand being laid up in bed with an injury but that is a lot of weight to put on over a short period of time. I'm excited to start your program next week! Well, after my 300 Challenge on Saturday. I've actually been using the Insanity program recently and while it may be great cardio, it's not an all purpose workout routine. Plus, while the P90X and Insanity nutrition books give decent guidelines, they're mainly recipes and promoting their "fitness shakes". It was good to see a no-BS type of nutrition guide that was very simple to follow. Thanks in advance! - Mike TSCer finding his Heart of a Champion

Then I quickly responded with the following email:

Michael, Here's what happened... I grew up a very skinny and weak kid despite playing sports and lifting weights. I was fed up with failure and buying into what the magazines and supplement companies were preaching. With the help of many great influences (Books, teachers, football coaches, soccer coaches, baseball coaches, hockey coaches, speed skating experts, athletic performance specialists track coaches, basketball coaches, professional bodybuilders, professional trainers, plyometrics specialists, and a former strength coach from the Bulgarian National Team) I developed my own unique training and nutrition philosophy for body transformation and peak athletic performance. From age 20 to 21 I rapidly transformed my body, from a skinny wimp to an 8-packed confident dude.

I then began helping my friends transform their bodies. I was the driving force behind a challenge that saw two of my best friends from high school each burn over 80 lbs of fat, build muscle and totally change their lives in just a few short months. From there I continued helping more of my friends to accomplish their goals. I also earned my CSCS, it's the designation held by elite strength and conditioning coaches in the United States.

In early 2007 I moved to LA. I was distracted by all that Hollywood had to offer and I strayed a little bit from my proven path, I still played sports and enjoyed physical activity, but I wasn't consistently pursuing my full potential. I let myself settle for mediocrity and being in "okay" shape. That changed when a close friend of mine was interested in getting back into shape. I took the opportunity to reassess my life and decided that settling for mediocre fitness was unacceptable, especially when I knew how little time it took to be in peak condition, so that I could look and feel my best. I rounded up a few friends and implemented a transformation challenge just for fun. We did a 6 week (42 days) challenge with everybody doing there own "routine" and trying to get the best results possible. I gave some advice to a few of the competitors, but I was the only that possessed all the proven principles of my training philosophy. In six weeks time (October 12th 2008 - November 23rd 2008) I was back at my best, I was fit, fast, and strong again, and it felt great. It's amazing how different you feel when you train properly and eat right. When you know exactly what to do. You end up investing just 35 minutes a day in yourself and it really pays off. I was having so much fun helping my friends and inspiring transformations that I decided to really develop TSC. I sat down and wrote an action plan for people to follow that would use my proven philosophy and exact training methods to give people a road map to real transformation success without all the baloney (take these shakes, buy these nutrition bars, pop these pills, etc). That action plan went through a few revisions until it become the current version of The TSC Heart of a Champion Training and Nutrition Program. The most powerful step by step body transformation guide ever created, it works every time and for everybody that chooses to accept the challenge and finish the program.

Then in the fall of 2009 I took a job coaching football at a small college in California. One day at work I was asked to lift something that was heavy and awkward. I strained and strained and allowed my spine to become curved (improper form) and ended up herniating 2 discs in my back. I could barely move for several months. The lack of exercise was depressing, some nights I would wake up to go to the bathroom and the pain would be so bad that I couldn't stand upright. I would have to walk my hands along the wall to make it to the toilet. I started eating poorly (it turns out that lack of exercise and poor eating go hand in hand), my hormones felt all out of balance and I became a fat slob in a matter of a few months.

By Thanksgiving 2009 I was fed up. I hated being fat, gross and sweaty. I don't understand how people can live like that. My back had recovered to the point where I could resume exercise and I immediately started following the TSC Heart of a Champion Program EXACTLY as it's written. I put my own words into action and triumphantly rebuilt my body one day at a time for 10 weeks. Each day I would feel better, look better, and improve in every way. My TSC 300 Challenge score skyrocketed by 150 points in just 10 weeks. I went from fat, sluggish and literally obese on Thanksgiving Day to fit, fast and strong by Super Bowl Sunday (February 7th) 10 weeks later. Six months after I started the Heart of a Champion program I was legitimately in the best shape of my life.

Thanks to the TSC programs, today my life is totally balanced. My training still only takes about 35 minutes a day and I'm continually able to improve and enjoy life to the fullest. When you have the exact action plan and simple rules to follow it's easy to live life at (or very near) your full potential. Now that I've transformed myself three times, from a skinny wimp incapable of doing a single pull-up, from a guy satisfied with mediocre fitness and from obesity as the result of a devastating back injury, my goal is to spread the empowering message of true health and fitness to as many people as possible. I want people to know that we can easily transform our bodies and maximize our potential by following a simple action plan based on my proven philosophy. It doesn't take any skill, talent, special shakes, supplements, or anything "extreme" or "insane" just consistent effort and the right plan.

Best,
CK.

PS: Michael, I'm going to post this exchange on my blog. Thanks for writing and email me if you ever have any questions. CK.

http://www.tscheartofachampionprogram.com
Make it Happen. Don't rush it, CRUSH it.

Letter from a Former Marine

2010-06-22T11:40:00.000-07:00

Recently Josh S. a served 4 years as an active duty US Marine. He's been out of service for a few years and is living in the Chicago area purchased. He just purchased the TSC Heart of a Champion program and sent me this email.

Okay, I do have one question, I read through your program and you say their is no such thing as a bulking and cutting stage, then how am i supposed to get big. I'm a pretty skinny guy with not a lot of muscle mass its hard for me to gain muscle. I am an ectomorph body type with a pretty quick metabolism. Well, right now I'm not that skinny I weigh around 170 and I'm 5'11 but not a lot of muscle and I have man boobs, how do you get rid of those? After I get thinner I want to get bigger with lean muscle but I want to lose the man boobs and I don't know how I got those, I need your help. What about plateauing, you never mentioned that, won't my muscles get used to the same exercises? - Josh S.

I responded promptly with the following email.

Josh, Great question, for your current situation you would check the ideal weight chart on page 10. Since you are 5'11" your ideal weight range is 172-200lbs. Since you're already 170 and worried about your body fat and man boobs, I suggest that you set a goal weight of 172. Since you're within 10 lbs of your goal weight you should start with nutrition profile number 3, BALANCE (page 14). Since 172 is closer to 170, than 175 you should use the BALANCE profile for a goal weight of 170. That means you will be eating 2271 calories per day, with 170 g of protein, 284 g's of carbs, and 51 g's of fat. Also, make sure that you're consuming those calories while also following the Nutrition-10.

You will start burning fat and building muscle immediately. Crank up your bonus activities to see results faster. You can adjust the nutrition profiles from week to week, but with your current situation you will steadily progress towards being ripped and lean at 172 pounds. Once you get to a lean 172 you can adjust your goal weight to a higher number like 184, and then chose profile 4, BUILD to continue seeing lean gains and avoid "plateaus."

Also, the concept of "plateaus" is also kind of bogus. The real goal is for you to be YOUR BEST. Not THE biggest person or THE strongest person. By following the program your body will naturally progress to being its best. You'll be Fit, Fast, Strong and LEAN. Let me ask you this, did Michael Jordan plateau at 216? of course not, he found the point at which he was his ABSOLUTE BEST. Getting any bigger or heavier would have meant sacrificing speed, vertical and quickness. You body will naturally reach the point at which you are your best when you give it the The Heart of a Champion.

Also, in ten weeks you can get THE NEXT STEP for FREE. So you will be able to make more progress, see more improvement and BE YOUR BEST.

Start thinking of your ideal body and ideal self and live up to that image. Raise your standards for everything and make it happen. Picture yourself at 182 lbs, 30 inch waist, chiseled chest, powerful back, strong legs, great arms, cannon ball shoulders and RIPPED ABS. Each day that you follow the TSC Heart of a Champion Training and Nutrition Program you take yourself a step closer to realizing your vision of your ideal self. Deep down inside you are that person, it's up to you make it happen and bring that person to the surface for the whole world to see.

Thanks for writing,

Best,
CK.

Get the http://www.tscheartofachampionprogram.com/ and start you Transformation Journey right now

TSC Mail Bag

2010-06-19T22:53:00.000-07:00

TSCers, from time to time, I'd like to share some actual email exchanges that I have with TSCers around the world.

Michael J. wrote the following email:

Chris, you're looking insanely ripped in that new bicep video man, you have a very impressive physique. I hope you don't mind me asking, but I have tons of questions for you.

1. What's your diet like in order to achieve that low of body fat in your new bicep video?

2. Did you achieve the musculature in that video only by training with the TSC plan?

3. Is it possible to gain weight while having that low body fat?

4. What kind of cardio do you do to get that low body fat and how many days a week do you do it?

5. Do you still train in the morning on an empty stomach? Because I remember reading somewhere it is great for burning fat, but it can also burn muscle (since I'm an ectomorph, I don't want to lose my muscle lol). Should I be worrying about this or just suck it up?

Thanks for everything, you really inspire me to improve my health and fitness. Really, I can't thank you enough, you are an amazing inspiration to me.

And this was my response:

Michael,
Thanks for writing me. I'm usually able to respond to all my emails within 72 hours but the past two weeks have been crazy. Thanks for watching the biceps video, more training vids like that one are on the way.

To answer your questions:

1. My diet: currently I'm following the Nutrition-10 rules (like everyone should) and eating on the "Balance" profile for a goal weight of 200 pounds. On the new TSC Program you can adjust your goal weight and your profile to find exactly how much you should be eating to achieve the results you want.

2. Yes. There are actually 3 TSC plans that can be rotated during the year, the first one is the Heart of a Champion Transformation program which lays the foundation for the more advanced programs. They are all based around my principle based training philosophy.

3. Yes. You can and should maintain low body fat (between 4-12%) pretty much your entire life. To increase your weight you'll just have to adjust your goal weight and nutrition profile. If you start getting fat then you just readjust your profile or goal weight.

4. The cardio workouts are in the program. You'll do two 20 minute cardio sessions during the week and the 300 challenge on Saturday. Beyond that you can choose to do bonus activities (I recommend walking and hiking) and TSC Super Cardio workouts, if you want too.

5. Yes, Usually that's what I like to do. I'm busy just like everyone else, but I make it a priority. However, sometime I just can't make it to the gym until lunch time, in that case I will eat when I wake up and never within an hour of training. So if I wake up at 6am, I'll eat 6:15 and 9:15 and hit the gym at noon. Or if I wake up at 9am, I'll eat breakfast and hit the gym at noon. There are also rules for post workout nutrition, but they are covered in the program too.

Best,
Chris K.

You can get start transforming you body right now. Get the TSC Heart of a Champion Program and Make it Happen! http://www.tscheartofachampionprogram.com/

True Happiness

2010-06-17T22:14:00.000-07:00

The Lakers just one the NBA Championship. For many of the players this is the culmination of a lifelong dream. They worked hard, persevered in a constant effort to improve and make it to the next level. They endured setbacks and tribulations but finally achieved the ultimate success in their profession.

I watched the game at a bar in my hometown with two high school friends. Sitting near us was a huge Lakers fan, literally, the man was over three hundred pounds and decked out in purple from head to toe. He chanted defense when the Lakers needed a stop and cheered wildly when they sank their free throws. As the final buzzer sounded, he erupted into a euphoric display of emotion, running around high-fiving all of his fellow Lakers fans and talking smack to the Celtics' supporters.

I watched in amusement as this behemoth celebrated as if he was part of team and he had accomplished a lifelong dream. He hadn't. I'm certain he's a huge fan, but what does that entail really? It means you "invest" $200 on an authentic Kobe jersey and spend 84+ nights a year drinking beer and yelling at your television when the refs call Kobe for a foul?

What if this man spent more of his valuable resources, time and money, finding ways to improve his life? I'm certain he would enjoy more real happiness, instead of the fleeting false happiness that comes from celebrating others achievements.

Instead of cheering for the players he should begin emulating their drive and work ethic in his own life, because real happiness is spawned by achievement. That's why the players are truly happy, they've worked hard and achieved the pinnacle of their profession.

If you want to be really happy you will dedicate yourself to the pursuit of achievements that are real and meaningful to yourself. Such as making the varsity, being accepted to a good school, graduating from a good school, getting a good job, earning a promotion, finding the person that you want to spend your life with, building a strong marriage, raising a loving family, purchasing your dream home, helping your children succeed. These are real and meaningful achievements that foster authentic happiness.

So what should our fanatic Lakers fan do? How about investing some time in himself and working to transform his body. That's a real and meaningful accomplishment that could be achieved with some hard work and perseverance. Plus I'm certain that women will be more attracted to a healthy and fit man, than a 300 pounder wearing a purple tank top with another man's last name stitched on it.

Then he could apply the lessons he learned from his transformation to all aspects of his daily life. He could find solutions, overcome obstacles and ACHIEVE TRUE HAPPINESS.

Rhetorically, how insane is it that we live in a nation of obese sports fanatics? I enjoy watching sports but wouldn't we all have more fun if we shut off our TV's and went outside and played sports instead of just watching them?

Today, I woke up with a smile on my face because I knew that later in the morning I would run as fast as I possibly could. When was the last time that you pushed your limits and ran as fast as possible? You watch athletes do it all the time on TV, but when was the last time that you truly sprinted your heart out? It's an amazing feeling and it's free!

And you know whats even better? Improving your speed so that your fastest becomes faster and faster.

I've strayed tangentially from my intended topic, but my main point is, invest more of your time and money into your own achievement. Stop spending so much time and energy cheering for millionaire athletes. Instead invest yourself in things that truly matter.

Best,
Chris Krueger

PS: If you're ready to invest in yourself and transform your body, you can take the proven and direct path to true health and fitness http://www.tscheartofachampionprogram.com/
Kobe Photo by Keith Allison

TSC Heart of a Champion Traning & Nutrition Program NOW AVAILABLE

2010-06-12T11:13:00.000-07:00

TSCers,

Greetings from sunny Southern California. Thank you for your interest in the TSC Heart of a Champion 3.0 Training & Nutrition Program. It literally just became available. This is the exact program I used to rebuild my body after a devastating back injury that caused two herniated discs in my lower spine. After just 10 weeks of following the program I'd totally transformed. In 10 weeks I'd burned over 50 lbs of fat and built new lean muscle. The program burns fat and builds muscle. It works for everyone it doesn't matter if you are too fat, too skinny, too weak or have "bad genetics."

The new version of the program has been totally revamped and upgraded across the board. The nutrition portion has been upgraded the most and now features 5 Nutrition profiles that allow you to tailor the program to your specific needs. The training section of the program has been tweaked and streamlined to make it even more efficient and effective than ever before. I've also added a ten-step transformation checklist to get you started immediately. A comprehensive goal-setting section ensures that you are establishing the right goals and maximizing your potential. The new program features a journal for you to log your training sessions and track your progress during the entire 10 weeks. Plus I've added a proper form section to ensure safety and effectiveness. In short, the new version of the TSC Heart of a Champion Training & Nutrition Program is the most powerful transformation guide ever created.

Plus the distribution of the new program is much easier. I used to require TSCers to submit an honest head-to-toe bathing suit "before photo" before they could access the program, plus there were delays on my end as it took longer to process the program requests with the photo requirement. Now, you can download the program instantly anywhere in the world. It will certainly be the wisest investment you ever make. Imagine improving the way you look, feel and perform everyday for the rest of this summer and making a transformation that maximizes your potential and allows you to live a longer, fuller, happier life. You'll look great, feel confident and be your best.

By following the program you will see incredible results naturally. You'll be amazed at how much your body will transform in such short amount of time. The program provides the direct path to true health and fitness. It's up to you to follow the path and Make it happen. There are no shortcuts, just constant and consistent improvement towards your full potential. That means you looking, feeling and being your personal best.

The sooner you start, the sooner you see the results, it's that simple. You can feel better immediately and improve yourself everyday for the rest of summer. Get started today and you will finish the program on August 22nd, that's just two and a half short months away. Anyone can do this, now it's your choice....

The program is available at a special introductory price right here: http://www.tscheartofachampionprogram.com/ right now.

Rise to the challenge and MAKE IT HAPPEN.

Best,
CK.

Please contact me if you have any questions.
TransformationSuperChallenge@gmail.com
I look forward to seeing your Transformation Results.

Get The TSC HEART OF A CHAMPION Training & Nutrition Program

2010-05-28T16:24:00.000-07:00

TSCers,
I've been very busy completing a new version of the TSC HEART OF A CHAMPION Training & Nutrition Program. The new version is a comprehensive guide to body transformation. The nutrition program has been revamped and now includes 5 nutrition profiles to ensure your success. The training program has also been tweaked to make it more effective and efficient than ever before. Now everyone can transform and lead more balanced, healthy and enjoyable lives.It will be available very soon, JUNE 2010, for instant downloads anywhere in the world.

Please send me an email at TransformationSuperChallenge@gmail.com with the subject line "HEART OF A CHAMPION 3.0" and I will personally notify you the moment it's available.

Best,
Chris Krueger

UPDATE: The program is available NOW. Transform and change your life forever http://www.tscheartofachampionprogram.com/

X-TREME: The Word that Suckers Millions of Consumers

2010-05-19T12:12:00.000-07:00

Extreme is probably the most overused word in the history of marketing. Advertisers use the "E" word to peddle all sorts of preposterous products. They even shorten the "E" word to X-Treme, Xtreme, or simply "X" to make the word extreme more extreme. Somehow the "E" word combined with glossy images of professional models and fancy graphics make many stupid products simply irresistible to millions of consumers.

Q: What's the definition of the "E" word?

A: (from Webster's) Extreme: adj: existing in a very high degree b : going to great or exaggerated lengths : radical c : exceeding the ordinary, usual, or expected. Synonyms: Excessive.

Reality Check: There is nothing extreme about health and fitness. Extreme views on health and fitness are idiotic and products marketed as "extreme" are either idiotic or entirely misleading.

Let's think of some examples of actual extreme behavior.

Steroids are extreme. Risking death and other nasty side effects to inject yourself with drugs and synthetic hormones in your quest for bigger muscles and lower body fat... That's EXTREME.

Anorexia and Bulimia are extreme. Intentionally starving yourself or vomiting after every meal can be deadly... Definitely EXTREME.

Obesity is extreme. Risking blindness, amputation and death... EXTREME.

Let's all agree that extreme behavior and lifestyles are detrimental to health and fitness and should always be avoided.

Instead of being extreme we need find balance in our daily lives. True health and fitness is the point at which you naturally look, feel and perform your very best. Achieving true health and fitness requires balance! You have to balance the right amounts of the right foods and proper training with your other obligations and responsibilities. It all takes balance!

Remember, using the "E" word is a stupid way for marketers to over hype their lame products. In truth, nothing extreme is ever really good for us. Let's take a smart and rational step towards living a healthier and more balanced life and boycott all their "extreme" products.

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/

Join the Right Gym

2010-05-18T11:55:00.000-07:00

Joining a gym comes down to a few important factors: equipment, convenience, culture, crowdedness, and cost.

EQUIPMENT: The Heart of a Champion Program requires very basic equipment that all gyms should have. Before joining a gym make sure they have the essential equipment; squat rack, pull-up bar, lat pull down machine, sturdy box (for RDL’s, an “aerobics step” will sufﬁce), swiss ball (for hamstring ball curls), a barbell set with weights, and a rack of dumbbells (preferably from 0 - 100 lbs, you might not need the heavy weights yet,
but you will).

CONVENIENCE: How close is the gym to your house or work? Is it on the way or out of the way? It’s very important to ﬁnd a gym with a high convenience factor so that you don’t waste time commuting needlessly.

CULTURE: What kind of people will be working out alongside you? This criteria is totally dependent on your personality. If you’re in your 50’s, you probably don’t want a bunch of immature kids slamming weights around you. Also, what kind of music does the gym play? Is the staff friendly? Do people put their equipment back when they are done using it?

CROWDEDNESS: This is self-explanatory, is the gym busy, crowded, or too crowded? It doesn’t matter if a gym has all the equipment you need if someone else is always using it.

COST: Your ﬁnal decision should weigh the equipment, convenience, culture, and crowdedness against the cost. Also, weigh factors like monthly dues and initiation fees. The gym that you like the most might cost a little more. Exercise good judgment and make the decision that’s best for you. However, before you join any gym you need to kick the tires and take it for a test drive! You should get a free pass and use the gym for a week before you ever sign a contract. Most gyms have 7 day passes on their websites or they can write you a pass when you go in to checkout their facility. If, for whatever reason, a sales rep from the gym will not write you a one week pass, you should politely tell them that you need to use the gym for a week and see if it’s a good ﬁt for you. If they still will not write you a pass, go checkout another gym. This is important because gym culture and crowdedness can change dramatically during the day. You need to use
the gym for a week, training with your regular schedule and make sure that the gym is still a good ﬁt.

Also, you must comparison shop! Never let a salesman pressure you into signing a contract to take advantage of a “special limited time offer.” Gyms are constantly running false promotions to try and impose a time constraint and get you to sign up immediately. Depending on the size of your town, you should be able to get guest passes
at 3 or 4 gyms and use them all for a week before making any decisions.
Since the equipment you need is very basic, it’s entirely possible to create your own home gym in a garage, basement or spare bedroom. If you have the resources this can be an awesome alternative to joining a gym. Also think beyond just joining a corporate ﬁtness gym. Colleges and other non-proﬁt organizations also have the equipment you need and many of them grant access to the public for fees or donations.

Best,
Chris Krueger

Make sure you follow the blog and subscribe to the TSC youtube channel at: http://www.youtube.com/user/TSuperChallenge

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/

Explode Your Excuses

2010-04-18T09:17:00.000-07:00

During my work for TSC I encounter countless excuses. All excuses are hopelessly unoriginal and only serve to undermine the people making the excuses. Think about that, you have to MAKE an excuse! Wouldn't you rather spend your time and effort MAKING something that helped you and improved your life, like a body transformation.

Excuses are hopelessly unoriginal, these are the two that I see most often.

i) People blame their genetics for being too fat or too skinny.
ii) People blame their limited resources, i.e. time and money.

Let me tell you that both of these excuses are totally bogus! Certainly, you may not have the genetic code of LeBron James, but that shouldn't stop you from being your best! Think about it, you can only be your best, so your goal should be achieving your full potential! Are you living your life at or near your full potential? Are you making a constant and consistent effort to improve yourself and get closer to your full potential? If the answer is "No" then you can immediately stop blaming your genetics right now!

As far as limited resources, let me assure you that we all have the same amount of time! My day is 24 hours and my weeks only have 7 days in them. This is true for everyone in the world. It's how you choose to use your time that counts. Of course you probably have some priorities and responsibilities that come before your own health and fitness, but what are they? Your Children? Your Job? Well I promise you that you will be a better parent and better at work if you are in your best shape possible. It's obvious! Improving your health and fitness makes you look better, feel better and perform better. Your personal fitness has a direct correlation with your confidence, productivity, creativity, enthusiasm, energy and happiness!

As for your other limited resource, money, I can only assure you that it costs less to be healthy and fit, than it does to be unhealthy and unfit. It's a myth that eating healthy costs more. It simply doesn't. By eating healthy and following the nutrition-10 rules you will dramatically cut your food costs! Think about it, one dinner out can cost as much as a week's supply of healthy groceries. And one fast food value meal can cost more than 3 pounds of strawberries!

The point is everyone can make excuses and limit themselves. Or you can make changes and un-limit yourself. The choice is yours.

Now the only remaining tricky part is choosing the proper program to guide your transformation. Let me humbly offer the TSC Heart of a Champion Training & Nutrition Program. The classic principles that guide my program work for everyone every time they are applied. The program is efficient and effective. It takes less than 4 hours a week of training and the nutrition program will save you money and get results fast.

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/

Transform Your Body without Discipline or Willpower!

2010-03-23T19:39:00.000-07:00

Yes, you can transform your body without discipline or willpower!

How is that possible? Let me give you two examples and then I'll explain.

Chandler is single, 24 years old and about 40 lbs overweight. This is his usual routine during the week:

8:00 am: Chandler's alarm clock buzzes. He hits the snooze button, twice.
8:10 am: He finally stumbles out of bed, he shaves his face, brushes his teeth and takes a quick shower.
8:30 am: He gets dressed for work.
8:40 am: Chandler rushes out the door and commutes 15 minutes to work.
9:00 am: Chandler gets to his office, pours himself a cup of black coffee and begins his workday.
12:00 pm: It's noon and Chandler is starving, for his lunch break he drives with his coworker, Joey, to a popular fast food restaurant. He orders a double bacon cheeseburger value meal with a XL french fry and an XL soda. He gobbles down his food and sits at the restaurant for the rest of his lunch hour discussing fantasy sports with Joey.
1:00 pm: Chandler arrives back at the office, he feels miserable from all the sugar and saturated fat coursing through his veins.
2:30 pm: Feeling really lethargic, Chandler decides to have a 24 oz extreme energy drink to help him make it through the rest of his work day.
5:00 pm: Chandler leaves work and meets his friends Joey and Ross for happy hour at a neighborhood bar & grill where all the servers wear "pieces of flair" on their suspenders. He orders buffalo wings and has a few beers.
7:00 pm: He drives home.
7:20 pm: Chandler changes into comfy sweatpants and house slippers.
7:30 pm: He grabs a bag of sour cream and onion flavored potato chips and crashes on the couch in front of his 50 inch plasma TV. He flips through the channels finds a college basketball game to watch. Later he changes the channel to sports news so that he catch all of today's highlights.
11:00 pm: He gets up from the couch and makes himself a bowl off ice cream. He watches the local news and the start of Letterman.
11:45 pm: Finally, Chandler falls asleep on his couch.

Rachel is single, 24 years old and extremely fit. This is her usual routine during the week:

7:00 am: She wakes up and immediately makes her bed. She brushes her teeth and drinks a glass of water.
7:05 am: She changes into her workout clothes.
7:10 am: She drives ten minutes to her gym.
7:20 am: She does her TSC Heart of a Champion Training
8:00 am: Rachel finishes her workout and drives home.
8:10 am: She showers.
8:20 am: She prepares three turkey sandwiches and packs some baby carrots, an apple and an orange for later in the day. She also fills up a water bottle to take to work.
8:30 She fixes a bowl of high fiber cereal with walnuts and blueberries in skim milk.
8:40 am: Rachel walks out the door and begins her 15 minute commute downtown.
9:00 am: She begins her workday feeling great! She's already had an awesome workout and a nutritious breakfast.
11:30 am: She eats a small bag of baby carrots and one of her turkey sandwiches at her desk as she finishes up some paperwork before her lunch break.
12:00 pm: She meets her coworker Monica for a brisk 45 minute walk downtown during their lunch hour.
1:00 pm: She eats an orange and gets back to work.
1:30 pm: She enjoys another one of her turkey sandwiches at her desk.
4:30 pm: Rachel eats her last turkey sandwich.
5:00 pm: She leaves work and drives across town to me her her friend Phoebe at the indoor rock climbing gym.
5:15 pm Rachel spends an hour and a half working on her climbing skills with Phoebe.
6:45 pm: She has a few more baby carrots on her way home from the rock gym.
7:00 pm: Rachel hops in the shower.
7:15 pm: She starts cooking a healthy TSC approved dinner with whole grains, vegetables and lean protein while she listens to the radio.
8:00 pm: She finishes eating dinner and decides to read a book.
10:00 pm: She watches one of her favorite TV shows on her DVR.
10:45 pm: She makes her bedtime snack, low-fat cottage cheese with blueberries and walnuts, it's delicious.
11:00 pm: She brushes her teeth and goes to bed.

Now I have a few questions for you;
a. Which routine takes more discipline?
b. Which routine takes more willpower?
c. Which routine do you think feels better?
d. Which routine would you rather follow?

My point is that being an energetic, enthusiastic, confident, active, productive, optimistic, fit, healthy and empowered person is a matter of habit & routine not discipline & willpower.

In the example, Rachel uses healthy habits that empower her and make her feel happier and more confident. She never has to use willpower or discipline!

We all have two major things in common Rachel and Chandler, we all have 24 hours each day and we all CHOOSE how we spend our time. Nobody makes Chandler skip breakfast or drink an extreme energy drink in the afternoon, those are his choices.

The important thing to remember is that you have the power to significantly improve your life by making empowering choices and forming healthy habits.

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/

TSC in 10 Easy Steps

2010-03-21T09:27:00.000-07:00

I. Read the entire TSC Heart of a Champion Program: During an interview a reporter once asked me, "If you could only give a person one piece of fitness advice what would it be?"

I answered, "I would tell the person to follow my entire program. Giving one piece of advice is a cop-out, the reason TSC works so well is because it's a comprehensive program. It's all the pieces of the puzzle or another metaphor I like to use, the TSC program is like a treasure map. You have to follow all the steps to find the treasure. If I gave you just one section of the map, you'd be just as lost as if I gave you no map at all.

Like most people you've probably been extremely frustrated by many different diets, exercise routines and fitness gimmicks, gizmos and gadgets. These programs and products usually fall into one of three categories: a) dangerous b) pointless and c) incomplete. It's true many products (especially the so-called fat burning pills and supplements) are dangerous and I would never take them. Most of these products especially the endless ab exerciser infomercials that promise ripped abs in 4, 8, 12, or 16 weeks fall into the pointless category. Their method is always fatally flawed, but that doesn't matter to the companies that sell them, because their goal is not to help you get fit, it's to separate you from your hard earned dollars, as they collect 3 easy payments of $Fill in the Blank.95 And finally, there are the incomplete programs, they may give you a few pieces of the puzzle, but certainly not enough to get the entire picture. In truth most diets, routines and gimmicks, gizmos and gadgets fall into 2 and sometimes all 3 of these categories.

It's time to stop all that nonsense. The TSC Heart of a Champion Training and Nutrition will be your map to success. Say goodbye to dieting and the endless squabbles of low-carb vs. low fat vs. high protien. From now on you will be eating RIGHT. You will feed yourself the proper amounts of carbs, protein and fats to fuel your success and transform your body.
Say goodbye to silly exercise routines. This is a Training Program not an Exercise Program. It's vital that you understand the difference. The words "exercise program" denote that we are going through the motions for the sake of exercise and eventually exercise becomes a repeating and monotonous cycle. That's why TSCers use the Heart of a Champion Training Program. Just like the name implies we are training not exercising. We strive for constant and consistent improvement towards the accomplishment of our goals. Our training workouts must be done enthusiastically with 100% focus and intensity. We will use the most efficient lifts and cardio workouts to transform our bodies as quickly as possible and achieve true health and fitness.

But what is true health and fitness? It's simple, it's the point at which you look your best possible, feel your best possible and you are your best possible. The program is designed with this specific purpose in mind. The purpose is not to lose X amount of pounds or get better ab definition or bigger biceps, THE PURPOSE IS FOR YOU TO BE YOUR BEST. The TSC Program is about helping you push yourself to your full potential and uncovering the Heart of a Champion that beats in your chest. Once you uncover it you'll realize that you can achieve anything that you put your mind too. You'll be more energetic, enthusiastic, confident, active, productive, optimistic and empowered than you may have ever dreamed. You will breeze through obstacles that hold back your peers and meet new challenges with zeal.

The TSC Training Program works for everyone. It's being used on six continents by people of all ages, genders, colors and creeds. Like I said, the program is a map. If you follow the map it will lead you to your destination; true health and fitness. The key is adherence. The principles of the Heart of a Champion Training and Nutrition program work every time they are applied, but that means you have to apply them.
It all comes down to this question, deep down in your chest, do you have the Heart of a Champion? Many people live their entire lives without much success, but one day they flip a switch that opens the gates to their unlimited potential. If you need inspiration watch Rocky or The Lion King or The Mighty Ducks or any number of great inspirational movies. You can make the heroes journey. The program doesn't require an abundance of skill, ability or time. But it does require that you give your 100% best effort. It's simple, if you want to be your best, you have to give your best.

Are you ready? Prove it. Start now and Finish Strong. This is a 10-week commitment to yourself and your future. To get the Heart of a Champion You have to Finish. Anyone can start the program, but to be a Champion you have to FINISH THE PROGRAM.

Be a Champion.

II. Week Zero Weigh-in, Measurement and Photo: Before starting the training & nutrition portions of the Program it's vitally important for your success that you capture an honest assessment of your starting point. To do this, you need to weigh in, measure your waist (body circumference at the navel) and take an honest head to toe bathing suit photo. I strongly recommend that you print 3 copies of your before photo. Write the date of the photo, your weight and waist size on all three copies and post them where you will see them. I recommend posting one on your bathroom mirror, your refrigerator and one on the back of your bedroom door. This person in the photo is the old you. You must start thinking, acting, and behaving like an energetic, enthusiastic, active, confident, productive, optimistic, dynamic and empowered person right now. Your transformation is really a renaissance, a re-birth. Your dedication and adherence to the training program will set a fire and the new you will rise from the ashes, like a Phoenix. From today forward your life should be segmented into two portions, before transformation and after transformation.

III. Implement the TSC Nutrition Guide: It's time for more action, now that you've read the Nutrition guide and have an understanding of what it means to eat right, you need to take action and implement the program. This should be done in 3 steps and take only a few hours.

Step 1: Clear out the Junk: Go through your fridge, freezer, pantry and cupboards and throw away all of the non TSC approved items. The best way to beat temptation is to AVOID TEMPTATION. There is absolutely no need to keep a half full bottle of chocolate syrup and an aerosol can of whipped cream in your refrigerator at home! Get rid of all sodas, juices, and energy drinks. Dump all your microwave food in the trash, no more microwavable pizzas, hot dogs, corn dogs, or nuggets, it's all garbage! Say goodbye to snack cakes and toss out all the sugary cereals. Get rid of everything that isn't a part of eating right and living up to your full potential. Throw out all the junk, the new you doesn't keep that stuff around the house and you are so much better for it.

Step 2: Go Grocery Shopping: Replenish your fridge, freezer, pantry and cupboards with lean protein sources, veggies, fruits and whole grains.

Step 3: Start Eating Right: It's simple, you've gotten rid of all the junk and replaced it with the proper foods that help you eat right. Now follow the guide and you will be well on your way to a total body transformation.

IV. Implement the TSC Bonus Program: Start enjoying physical activity! It doesn't have to be anything strenuous, it can be as simple as a 30 minute walk or as engaging as full-court basketball. To be an energetic, enthusiastic, active, confident, productive, optimistic, dynamic and empowered person you need to enjoy all manners of physical activity. Find things you like to do and start doing them.

V. Take your Week Zero TSC 300 Challenge (Saturday): This is a big day. Relax and give your best effort. It's okay if you score zeros across the board, after all this is Week Zero. Do your best and finish the challenge, even if that means 0 pull-ups, 0 push-ups and doing a 57 minute 3 mile walk. JUST FINISH.

VI. Solidify your 10-week goals (Sunday): After completing your Week Zero 300 Challenge it's time to solidify your 10 week goals and put them in writing. Remember the most important goal you can have is adherence. The TSC Program works for everyone every time it's applied, but you have to apply it. You have to do the workouts and follow the nutrition guide to get the results.

Once you complete your goals make 3 copies and post them next to your Week Zero before photos.
VII. Implement the TSC Training Guide (Monday): Begin the program enthusiastically and follow it exactly as it's written. Remember the most important thing to exercise is good judgement. You might be tempted start all gung-ho, but remember this is a 10-week journey, not an overnight success. You have to come back day after day and follow the map.

VIII. Expect Soreness: You will be sore, in fact you will be the most sore during your first week of training. Expect it and deal with it (http://transformationsuperchallenge.blogspot.com/2009/02/reduce-soreness-recover-faster-feel.html). Please exercise good judgment, If you're sore, you need to push through the pain. If you're injured, you may need prolonged rest, treatment and medical care (a broken bone is not soreness, it's an injury, duh).

Most of your soreness will reside in the first 3 to 4 weeks. You're body craves physical fitness and will make adaptations very quickly when you give it the right stimulus (training) and building blocks (nutrition).

Also, avoid pain reliever pills, many of them inhibit muscle growth.
IX. Rise to the Challenge: Every able bodied person can complete this program. It's your choice. Choose Success.

X. Transform - Make it happen and Finish Strong: Discover the Heart of a Champion that beats in your chest.

BEFORE STEP ONE, you need to get the program. Make it happen right now! http://www.tscheartofachampionprogram.com/

New TSC Super Cardio Video

2010-02-27T21:08:00.000-08:00

TSCers, checkout the new SUPER CARDIO vid for Scottish 18's.

Best,
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/

Body Transformation: Setting the Right Goals.

2010-02-09T08:26:00.000-08:00

In order to Transform your body you will need to set the right goals. Most major successes in life begin with goal setting and are accomplished with perseverance. Whether your goal is to earn a scholarship, buy your first home, graduate from law school, start your own business, or transform your body, success starts with goal setting and is realized with a mix of optimism, fortitude, commitment, enthusiasm, diligence, and perseverance that give you the tenacity to overcome obstacles and achieve the results you want. In short, you have to set a goal and make it happen.

To transform your body, it's imperative that you set great goals. All too often I hear people setting the wrong goals. They say things like, "I want to be skinny" or "I want to lose _____ pounds" or "I hate my thighs, I want them to be smaller." Theses are terrible goals because they are focused on the wrong objectives. Goals like that will never create feelings of empowerment, but the will take you on a frustrating path to failure.

The TSC Heart of a Champion Program is really about the inner transformation. It's about becoming a more confident, enthusiastic, productive person. It's about SELF-EMPOWERMENT. You being in control of your life and becoming your best. Goals that revolve around being skinnier, smaller or losing weight, will never help you achieve the inner transformation and they will only frustrate you as you struggle to achieve meager results.

A stunning example of this is bariatric surgery. When a surgeon staples or lap-bands your stomach it robs you of opportunity to accomplish something real and meaningful with your own hard work and determination. It's the easy way out, but it's rewards are fool's gold. When you lose 100, 150 or 200 pounds after bariatric surgery you haven't really accomplished anything. Sure you'll get smaller, and maybe you'll feel more confident because you think you look better, but you haven't accomplished anything because you haven't EARNED it. Truthfully your probably not actually better at anything, except looking less fat.
Think about some of the celebrities that have had bariatric surgery; Roseanne Barr, Randy Jackson, Al Roker, Carnie Wilson and Charlie Weis. Do any of these people have the dream body that you want? Of course not! Charlie Weis had bariatric surgery in 2002 and almost died after he bled internally for 30 hours. Chances are good that like Weis, you will survive the surgery, but even then you'll be faced with a lifetime of pills and supplements to help deliver the micro-nutrients your body needs, but can no longer get naturally because you choose to circumvent nature.

Furthermore, what is the purpose of bariatric surgery? The only thing that it can do is help you eat less. That's it! Bariatric Surgery helps you eat less! WOW, you could eat less without having surgery. This is the point where you might say, "But I've tried eating less. In fact I've tried everything! I did all the different brand name diets from Atkins to the Zone, I tried exercise, I bought the fat-burning pills, I joined a gym, I bought a bowflex, I did crunches, I ordered the workout DVD's and tried do all sorts of funky exercises in my living room, I even have an ab-rocket! But nothing worked!"

To all this, I respond, "Sure you tried everything but did you finish anything? What were your goals in the first place?"

And guess what? The goals were always wrong! The goals were always to be skinny, lose weight, or get smaller and those goals NEVER WORK. You might see some progress initially, but the be skinny, lose weight, and get smaller goals always lead back to where you started, in a constantly repeating cycle of yo-yo dieting madness.

The most sickening thing about all this is how easy it is to burn fat and transform your body. With the TSC Heart of a Champion Training Programs, burning 100 pounds of fat becomes a 10-20 week process depending on your drive and perseverance. If you have the guts to go under the knife for stomach stapling or some other bariatric surgery, then you should have the guts to train properly and eat right for 10, 20, or 30 weeks as you transform your body and earn the feelings of empowerment and accomplishment that come from sowing the seeds of your own success.

But what are the right goals?

The RIGHT GOALS are the ones that lead you to constant and consistent improvement towards your full potential. The right goals lead you on the path to being your best. They are tangible, you can measure them every week as you improve.

The right goals also use the right vocabulary, instead of losing weight you need to burn fat. Instead of getting skinny you need to get stronger! Instead of being smaller you need to run faster!

Start thinking in terms of being Fast, Fit, and Strong. Now you might think I'm crazy right about now, but stick with me. During the Summer Olympics have you ever spotted an obese person lining up to run the 100m, 200m or 400m sprints? Of course not, these are the fastest people in the world and any extra body fat would literally weigh them down. Of course I don't want you to begin training like an Olympic sprinter this afternoon, but you should start wrapping your head around the fact that you want to be fast. Certainly you're not going to develop world class speed over night, but you should strive to be your fastest and set goals accordingly. Again the goal is to be your best! Comparing yourself to others is a waste of time.

Fast, Fit, and Strong . Fitness is second on the list, it's vitally important. To be your best you absolutely have to develop cardiovascular endurance and muscle stamina. You have to be able to keep going like the energizer bunny. Think of Olympic rowing, have you ever seen a fat guy in one of those boats? Of course not, they are some of the fittest athletes on the planet. In fact, most races come down to who has the endurance and stamina late in the race. All of the elite rowing teams can start fast, but to become a champion you have to finish strong.
Being fast and fit are great! They will help you lead a longer healthier life, but being strong will help you lead a better life. Studies have shown that an elderly person's quadriceps strength is one of the great determinants for there quality of life. Sadly you may never become "elderly" if you die of an obesity related illness in your 40's or 50's. Oh and Guess what happens when you mix speed with strength? You get POWER! You can literally make yourself more powerful!

When you set goals to become fast, fit, and strong and persevere towards making them happen you will dramatically improve your life and make the inner transformation that the TSC Heart of a Champion Program is really all about. If you really want to feel confident and empowered you need to push yourself to be your best. That means being faster, fitter, and stronger as you push passed your old limits and towards your full potential. I hope you see the difference between "I want to lose 50 lbs so I'm not so fat anymore" and "I want to achieve my full potential" because they are worlds apart.

Now of course your saying, "Well golly, that sounds good, but I'm busy, I work, I have kids, I have responsibilities, I don't have all day to train like an Olympian athlete!" Of course you don't have all day to workout. None of us do. That's why it's important to train as effectively and efficiently as possible. So that you can earn the results you want and still manage the responsibilities you have. Again, the transformation process is about getting better, it will reduce your stress, not add to it. Once you get your training and fitness on track, you'll find that the rest of your life falls into place and everything becomes easier.

The TSC Heart of a Champion program demands just 4 hours of training per week. It's just two twenty minute cardio sessions, three weight training sessions that will take you 40-50 minutes and one fitness test (The TSC 300 Challenge) that should take 20-40 minutes depending on your fitness. That's it! You can radically transform your life and earn the respect of everyone around you by transforming your body the right way. You can literally burn 100 pounds of fat in 10-20 weeks. Imagine waking up 15 weeks from now and being faster, fitter, stronger and 100 pounds lighter.

Along the way, you'll have to follow the TSC Nutrition guide and do some bonus activity too, but the results will change your life. Imagine this, let's say you're 6 feet tall, 300 pounds with a 48" waist, on Thanksgiving day. You could begin the Heart of a Champion program and be close to 200 lbs and a 34" waist by Valentine's Day and by the first day of spring you can absolutely have six pack abs. Follow the TSC training and nutrition programs and add bonus activities and you can do it.

So now you're thinking, "wait, what is that jazz about TSC Bonus Activities? What does that mean?"

The TSC Bonus Program is simply encouraging you to get more physical activity during the day. It can be as simple as taking a walk on your lunch break or when you get home for work. But now your thinking, "see, I knew there was a catch, it does take more than 4 hours a week! See I told you!"

Well, the training takes 4 hours a week, but you absolutely need to go beyond just training. Really the bonus program should be about playing! You know that fun stuff that kids used to do outside in the afternoons before the TV news convinced us that world was too dangerous and instead it would be safer for America's children to be raised indoors in front of televisions and gaming consoles, eating microwaveable corn dogs, pizza rolls and hot-pockets.

So yes, your transformation will take more than 4 hours a week, in fact I'll let you in on a little secret. I'm sure you've seen the Biggest Loser and watched horrified as "America's toughest trainer" pushed her Losers through another gut-check "last chance workout." Well guess what... The last chance workout is totally bogus. With as big as the competitors are on that show, a weekly weigh-in can be totally determined by salt intake and hydration. The last chance workout is simply a way to format the show and do storytelling, it gives the director (yes the show has a director) a chance to send Jillian over to talk to a contestant and have a semi-scripted conversation about what's going on with them and why they aren't giving it their all. The last chance workout spawns story lines and can help the director and producers create drama. Fights and tears boost ratings, but have nothing to do with transforming your body or burning fat, so here's the big secret. The competitors that post huge numbers on the show use long walks to burn fat! That's the big secret, hey you can walk too, you don't need America's toughest trainer yelling in your face to burn fat, just walk! The competitors will wake up early and walk 3-4 hours or more per day without the trainers! They'll walk between 9 and 16 miles per day, it takes time but it will melt the fat off of you. Heck it even worked for Jared the subway guy. Although, you'll notice that Jared never did the proper training to transform his body. He was really fat and now he's less fat, but you won't see him taking his shirt off in public anytime soon. In fact, Jared is gaining his weight back! That's why he appears in a heavy winter coat in Subway's newest winter Olympic themed ads.

Imagine what you could do with proper training, proper nutrition and some TSC Bonus activities like walking, riding a bike, dancing, or playing just about anything. You can totally transform your body.

I know it's true because I've done it myself. Now your thinking "wait Chris, I've seen you youtube videos, you have like an insane 8-pack."

Well thanks, but something you should know, this fall I hurt my lower back at work (two herniated discs in lumbar spine). I couldn't lift weights or exercise for nearly two and a half months, actually I could barely bend over and putting dishes into the dishwasher caused excruciating stabbing pain.

During the time my back was injured I consciously decided to neglect the TSC Nutrition guidelines and instead insisted on eating what I considered the average American diet. It was almost like I was recreating Morgan Spurlock's documentary Super Size Me except without the McDonald's food, you'd have to pay me to eat that crap. But I did have my fare share of In-n-Out, ranch soaked pizza, and Oreoes (but at least I was dipping them in skim milk).

My back injury occurred on September 9th, 2009. I ate like crap and couldn't return to exercise until Thanksgiving, 2009. On Black Friday, November 27th (the day after Thanksgiving) my back was feeling a lot better, but I felt disgusting. After 79 days of inactivity and consuming what I considered the average American diet I weighed in at 253 pounds and I only had one pair of jeans that still fit me, barely. My butt was covered in cellulite and I spent most of my time wearing sweatpants. Given my height, 6'3" I had officially become an obese American with a Body Mass Index over 30 and my waist was 41" when I was flexing!

Later that day, I played in a touch football game with some high school friends (a Thanksgiving tradition). I was fat, slow, weak and far from being my best. Later I saw some photos of the game, there is actually a picture of my fat gut hanging out of my shirt.
The next day, Saturday, November 28th, I took the TSC 300 Challenge, it's the fitness test I was talking about earlier. The test is comprised of 3 sections pull-ups, push-ups and a 3 mile run. Each section is worth 100 points for a total of 300. I was able to do 9 pull-ups, 31 push-ups and run 3 miles in 32:04 for a total score of just 122 points. Certainly this score might be higher or lower than what you could score today, but the goal isn't comparison, its improvement. The Heart of a Champion Program is designed to deliver results, regardless of where you begin the journey.

I set my goals on Sunday, November 29th. I wanted to burn fat, build muscle and transform my body. My goals were to burn between 40 and 50 pounds of fat and build 2-5 pounds of muscle (goal weight between 203-213). I wanted my waist to return to 32-34" and a body fat percentage between 4-10%. But my most important goals had to do with the TSC 300 Challenge. I knew I needed to be faster, fitter and stronger to achieve my other goals. For the 300 Challenge, my goals were to improve to 20 pull-ups (100 pts), 50 push-ups (100 points) and run 3 miles in 21 minutes or less (82+ points) for a total of 282 points or more.

There's one more goal that I should have set, and that is adherence. The TSC Training Program works every time its applied. It is being used by people all over the world to transform their bodies, but the program only works when you do the work. If you skip the workouts, they can't transform your body. Completing every training session with 100% intensity is paramount to your success. During the 10 week Heart of a Champion Transformation Program I had an adherence rate of over 98%. The only workout that I missed was Friday, December 25th, 2009, It was Christmas Day and I was spending it at my Aunt's house in Northern Idaho. They gym in the town was closed and my Aunt didn't have the required equipment. It's okay. You can miss a workout if your in Northern Idaho on Christmas day.

So given my 98% adherence rate and my enthusiasm for the TSC Bonus Program you'd expect that I would have had some pretty good results. Well you'd be right.

Ten weeks later on Saturday, February, 6th 2010 I completed my week 10 TSC 300 Challenge. I racked up 19 pull-ups for 95 points, 53 push-ups for 100 points (50 push-ups is the max score), and I ran 3 miles in 19:55, that's over a minute faster than my original goal time and worth 89 points. In total I scored 284 out of 300 possible points and achieved a miraculous 10 week transformation.

The next day (Super Bowl Sunday, Feb. 7th) I took my week 10 measurements. I weighed in at 206 lbs! That's 47 pounds lighter than just 10 weeks earlier. I would estimate that I burned 49-50 pounds of fat and built 2-3 pounds of muscle (although I didn't have pre- and post-challenge DEXA scans, so I can't say for certain). My waist was 32.25" while flexing, I'd burned almost 9" of fat off my waistline in just 10 weeks. My abs were back and I felt better than before I hurt my back.

During the challenge I would always be setting weekly goals for the amount of fat I wanted to burn and the numbers I wanted to see on the 300 challenge. It's vitally important that you give yourself active short term goals, like "burn 7 pounds of fat this week" or "do 1 more pull-up than last week" You'll remember that my original goal in the 3 mile run was 21:00 or less, well I beat that in week 8, so my week nine goal was to "run faster" I had to beat my week 8 time and then in week 10 my goal was to beat my weak 9 time and go even faster, I wanted to go sub 20 minutes in the run. Guess what, I did. Guess why, GOAL SETTING.

Someday in the near future (probably 10 or 12 weeks after you read this) you'll have completed the TSC Heart of a Champion Transformation Program with a 98-100% adherence rate and you will have achieved remarkable results. You'll probably have burned 40, 50, maybe even 60 pounds of fat or more, you'll be faster, fitter and stronger, but then the questions becomes, "Where do I go from here?"

It's simple, you set new goals and you start achieving them! Then you will take THE NEXT STEP. After completing the 10 week Transformation Program it was time for me to re-evaluate myself and set new goals. I decided that in the next ten weeks I would do 25 pull-ups, 75 push-ups and run 3 miles in 17:57 (these scores will go far beyond maxing out the 300 Challenge). I also want to continue burning fat and building muscle so that I can get my body to 198-203 lbs and 4-6% body fat. You need to know that any able bodied person can do this (women, the scoring for the TSC 300 challenge is slightly different for you, but you can max the test and score all 300 points). It doesn't take talent or skill. But it does take setting the right goals, proper training, proper nutrition, some hard work and mostly perseverance.

On Monday, February 7th, I started the TSC Heart of a Champion Plus: THE NEXT STEP. It's a program I designed as the logical next step in the development and progression of your health, fitness and physical abilities. It picks up where the first program leaves off and will push you further towards achieving your full potential. The new workouts will blast you towards the results you want and inject fresh enthusiasm into your transformation training.

Sure it's hard work, but it's also JOYFUL work. It feels great to run fast and it feels even better when you push yourself to run faster. As you become faster, fitter and stronger you will become better at everything. You will be naturally energized, more creative, and more productive. You will be more in control of your life. Stress will fade away and you will achieve a more balanced and fulfilling life style.

At this point, only you can stop yourself. The TSC workouts work if you do them. The TSC Nutrition Program works if you follow it. The TSC Bonus Program works if you take the time to invest in yourself. If you're an able bodied person you can absolutely do this and start transforming immediately. Everyone has excuses, but you have the solution.

Our society is rotting from all the cheap satiation available to us. Hungry? have a Snickers, or a Big-Mac or a Whopper, it's cheap easy and fast, but the satisfaction never lasts. It's time to make a real and meaningful change in your life. Forget about losing weight, being smaller and getting skinny. Be faster, Be Fitter, Be Stronger. Learn and Grow. Start the program and more importantly, FINISH THE PROGRAM.

Best,
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/

PS: My other goals for 2010

1. Enter three 5k races and run sub 20:00 in all of them (I have my eye on the Sound to Narrows 5k in my hometown as my first race). ***NOTE: Do not decide to run a marathon, you will go on the worst yo-yo diet of your life, you will ruin your metabolism, and you will hate running. Instead enter 5k's and aim to run faster in every race.

2. Climb a Mountain: Hopefully Mt. Rainier this summer with some of my best friends.

3. Erg 2k in sub 6:00 (an erg is a type of rowing machine).

4. Walk 26.2 Miles without stopping. Humans are designed to walk long distances, not to run them. I'd like to try walking a marathon for time.

Life in Captivity; Lessons from Ivan

2010-01-19T20:00:00.000-08:00

Ivan was born in Zaire in 1964. He was purchased by a man that owned a funky little shopping mall in my hometown, Tacoma, Washington.

The man placed Ivan in a 14' x 14' concrete cell with a large viewing window in the center of his funky little mall, "The World Famous B&I" on South Tacoma Way. For 27 years, Ivan sat in his little room as B&I shoppers strolled passed him.

I remember seeing Ivan once during my childhood. To the best of my recollection, there was hay scattered on the floor of his barren quarters, a limp tire swing hanging from the ceiling and a punctured 4-square ball rolled away in a corner.

What I remember most, was Ivan. He was beautiful and magnificent, an astonishing creature designed for the lowland forests of the Congo. He sat before me in the dingy B&I bathed in vomitous fluorescent lighting. His 14' x 14' cell was his personal fortress of solitude. He sat there, not moving, just gazing out through the glass, his sad eyes looked right through me.
It's almost unfathomable to imagine the profound sadness and loneliness that 27 years alone in a 14' x 14' cell at the B&I could do to any pack animal. I wouldn't want to spend 27 minutes alone in the B&I, much less 27 years.

PARADOX. I enjoy taking walks in the evenings. Depending on the weather, it's pretty common for me to go for an hour long stroll 3-4 nights a week. It's a healthy habit that I find very refreshing. It's great to be outdoors, breathing deeply and just walking (humans are designed for long walks). You can walk with a friend, family member, golden retriever or just enjoy the chance to be by yourself and do some serious thinking.

I'll usually take a route through a safe and familiar neighborhood, and guess what I see... I see people sitting slack-jawed on their couches staring at television sets, ALONE. Certainly, some families watch television together, but often times I see people sitting by themselves in front of a Television. Isolated, alone, secluded, watching TV. It's disgusting.

How often do you watch TV alone? Many American households have more television sets than people! A fact that makes it easy for each member of a household to slink off to their private quarters and watch TV by themselves.

Ivan was forcibly confined to his 14' x 14' concrete cell, but how many of us willfully choose to live in isolation? We confine ourselves to a couch and allow the TV to watch us! We slouch down into the cushions as the television beams powerful messages paid for by multinational mega corporations. They tell us what to think and feel, they tell us what's cool and what we HAVE to have. We choose to sit stupidly in front of the television while we are brainwashed to purchase light beer, potato chips, extra value meals, cars, trucks, SUV's, soda, diet soda, diet pills, prescription drugs, blue jeans, and jewelery.

Ivan was forced to receive a daily bath of that awful fluorescent light at the B&I, but we choose an even more treacherous light bath, from our plasma and LCD screens as they instruct us how to be good little consumers. So we can go to mall and make sure we have the latest khaki pants from the GAP and get the most "extra value" from our fast food cuisine. The smiling faces of models, dancers, actors and athletes swirl before us, exalting the latest goods to appease our ever growing consumer appetites.Make a better choice. Go outside. That's where real life is. Life is growth, learning, movement and connection. Go for a walk, take your dog, or a friend, or your son, daughter, brother, sister, mother or father. Walk and talk. Be real people. Plan something, discuss ideas, current events, relationships, religion, politics, anything! Stroll passed the homes in your neighborhood and see all the people sitting alone like Ivan did for 27 years. Real life is outdoors, it's physical, it will occasionally cause you to break a sweat, it will bathe you in refreshing sunlight.

When you go to the grocery store, casually look in the carts around you. You'll see carts full of pizza rolls, hot-pockets, pop-tarts, soda cans and other microwaveable nonsense. It's the food that the TV told your fellow shopper would make them happy. Coca-Cola has ad spots with the slogan "open happiness." Can you believe that? It would be a lot more accurate if they said "Open carbonated water mixed with high-fructose corn syrup" with another warning label that stated "WARNING: This product may lead to obesity, type 2 diabetes and premature death." Now certainly television and soda could be used in moderation...

I'll be the first to admit that I watch my share of television, that that antics of Snooki, Jwoww and the Situation are a guilty pleasure. If you are going to watch television, please meet every advertisement with skepticism and be aware of the more sinister form of brainwashing, product placement. If you are going to watch television or have a coke and a smile, plan to share the experience with another real person that is really there! PS: "Coke and a smile" is another one of those creative ad slogans that sells you faux feelings.

I've strayed tangentially from my main point of this piece, which was, "Go outside and connect with other real people." So I'll just reiterate that, GO OUTSIDE AND CONNECT WITH OTHER REAL PEOPLE. Life is growth, learning and movement. Choose to LIVE.

Ivan was eventually freed from solitary confinement at the B&I penitentiary. He now resides at the Atlanta Zoo. He stretches out under the sun and enjoys the company of other gorillas.

Best,
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/

The TSC 300 Challenge

2010-01-12T13:09:00.001-08:00

The TSC 300 Challenge is a fitness test that measures strength, stamina and cardiovascular endurance. The purpose of the test is to help you transform your body and achieve true health and fitness. That means looking your best possible, feeling your best possible, and being your best possible.

The TSC 300 Challenge is composed of 3 events. Each event is worth a maximum of 100 points. With proper training, like the TSC Heart of a Champion Program any able bodied person can max the test and score 300 points. This is remarkable considering that many professional and Olympic athletes would not be able to score 300 points if we gave them the test tomorrow.
Obviously, severe asthma, arthritis or other disabilities would make it more difficult to score 300 points, but every able bodied person can max this test. The TSC 300 Challenge doesn't require abundant athletic ability, talent or skill beyond doing the basics of pull-ups, push-ups and running 3 miles.

The first event is a maximum set of pull-ups. You can do wide grip pull-ups with your palms facing away from you or narrow grip pull-ups with your palms facing towards you (these are also called "chin-ups" and are typically easier for most people). Start each pull-up from a "dead hang" fully extended position and pull up until your chin is level to the bar.

There is no time limit, you can hang tough as long as you want, trying to squeeze out one extra rep, but as soon as you drop off the bar, you're done.
The scoring for men is 5 points per pull-up, 20 pull-ups scores the maximum of 100 points.
The scoring for women is 10 points per pull-up, 10 pull-ups scores the maximum of 100 points.

Rest for up to five minutes while you catch your breath and mentally prepare for the second event, maximum push-ups. At the top of your push-up your arms should be slightly flexed, then lower your body until your upper arm creates a 90 degree angle with your lower arm. There aren't any judges that will disqualify you if you don't go down low enough or up high enough, but do your best to use a complete range of motion. Be honest with yourself, using a limited range of motion only hurts you in the long run. For the best form, keep your chin up and your eyes looking straight forward. Do as many as possible without breaking proper push-up position. This means that if your hips start to sag or your but shoots up in the air, you're done.Ideally, your push-up strength will develop in a 3:1 ratio with your pull-up strength. Thus a person that can do 8 pull-ups should be able to perform 24 push-ups. If your push-up to pull-up/pull-ups is far outside of this ratio, it's indicative that you have muscle and strength imbalances or that your total body weight is outside the ideal range for you. Don't worry though, The Heart of a Champion Training program will correct these imbalances over time.
Men, you score two points per push-up, 50 push-ups scores the maximum, 100 points.
Women, you score 4 points for each push-up, 25 push-ups earns you the 100 point maximum.

The final event in the TSC 300 Challenge is 3-mile run A.F.A.P (As Fast as Possible!) I prefer running 12 laps on a rubberized track to complete your 3 miles. You can find a track at most high schools and colleges (in the United States). Running on a track offers several advantages, it allows you to calculate your split time, the rubberized cushioning is easier on your joints and if you travel, it's easier to find a track than to map out a new 3-mile course each time.

Other methods include creating a 1.5 mile loop and completing two loops or choosing a "turn around" point 1.5 miles your starting point and running there and back. You can also choose to run your 3 miles indoors on a treadmill, but I prefer the great outdoors (even if it's well below freezing).

Always run in a safe and well lit area. The last thing you want to do is sprain an ankle because you didn't see a crack in the sidewalk or get mugged running through a park at night. Ideally, you should be doing your TSC 300 Challenge on Saturday morning, so it shouldn't be an issue.

Guys, to max the run you must complete 3-miles in 18 minutes or less. For each 10-second interval above 18:00 subtract one point from 100 to get your score. Thus for each minute over 18:00 you will subtract six points.
Women, the scoring is the same for you, except your goal time is 21 minutes. For each 10-second interval above 21 minutes subtract one point from 100.

Like I stated earlier, every able bodied person can score 300 points on this challenge. It doesn't take athletic ability, skill or talent. Your goal should be to improve in each category every week as you progress towards scoring 300 points. Please keep in mind that plenty of Olympic and professional athletes would not be able to score 300 points if we gave them the challenge tomorrow, or even if we gave them an entire month to train for it. Again, the goal is steady improvement, not perfection.

Don't be discouraged if you don't do well the first time you take the challenge (it's entirely possible for individuals with poor fitness to score zero points the first time they take the challenge) or if you fail to improve in each category every week. Just continue to show up and give your best effort as you strive for your goals. You will get there eventually and along the way you will find true health & fitness, that magical point at which you look, feel and perform as well as you possibly can. That is the promised land and the TSC 300 Challenge and the Heart of a Champion Training & Nutrition Program can help you get there.

Best,
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/

You Complete Me

2010-01-02T18:56:00.000-08:00

Tom Cruise's famous line in Jerry Maguire is total BS.
"You complete me" is something you should never think or feel. You MUST complete yourself. I've talked with two friends recently about their bad break-ups and both placed the blame for their failed relationships squarely on their ex-girlfriends.

They kept whining, "Why couldn't she be more understanding?" "She never called me back!" "She was selfish." "She didn't want to help me." "She wasn't there for me when I needed her." They had both used their previous relationships to fill a void in themselves. They had a piece missing and they thought a girlfriend would complete them.

Besides recent bad break-ups and useless diatribes of "she wasn't ______ enough when I needed her most." Guess what else these two guys had in common?

Guess.

They are both FAT and extremely out of shape. They both choose to live boring sedentary lives and both of them blame others for their failings in business, school and relationships instead of taking responsibility for themselves.

Being out of shape and fat carries so many disgusting side-effects; low self-esteem, lack of energy, depression, lack of confidence, denial, guilt, stress and the need for external stimulants and validation. Your fat weighs you down, literally. It's like an anchor and a rain cloud that follow you everywhere. You're fatness is your personal prison cell.

But you have the keys to unlock your true self! You are only fat because you choose to be! Consciously or unconsciously you make decisions everyday that keep you fat, unhealthy and rob you of the opportunity to be happy, confident, energetic and empowered.

If you're a fat, depressed, sloth of a human of course you are going to fail in relationships! Of course your girlfriend will dump you or your wife will want a divorce. If all you care about is what's on TV and whether or not you have cold beer in the fridge, you are a LOSER! And the saddest part is that you choose to be a loser.

You have to complete yourself! How can anyone be in a healthy relationship if they are themselves incomplete and in search of validation? It's impossible! It's like the 13 year old girls that go on Maury Povich and say that they are gonna have a baby and that the baby is going to love them. It's the same thing with depressed fat people. They get themselves into relationships just so that they can hear the other person say "I love you." Really it's one of the most selfish things you can do.

Think about this paradox... Many people associate fit people with narcissism and think "all they care about is looking good in front of the mirror." I will readily admit that the world is full of fit people that are total jerks, tools and jokes (see the Jersey Shore) but, the most narcissistic people in my opinion are depressed fat people.

Often, they blame everyone else for their shortcomings and failures and refuse to take responsibility for themselves. They need others to care for them because they won't to care for themselves.

You can't truly love someone else until you love yourself. Now, I'm not talking about being "in love" with yourself and spending all day doing your hair, posing in front of the mirror, and picking out the perfect outfit (see Jersey Shore again). I'm talking about genuinely caring for yourself and your well being. When you take responsibility for yourself you are actually being selfless, not selfish. Once you take responsibility for yourself, you can no longer be a burden on others or society as a whole.

When things aren't going the way you want you should look inward first, it's probably your fault. Stop looking for scapegoats. Blaming others for your situation might feel good in the moment but it usually results in burning bridges, losing friends, and ending up right back where you started, but worse.

Albert Einstein said, "Insanity is doing the same thing over and over again and expecting a different result."

So if you're fat, depressed and keep blaming everyone else and it still isn't working, don't you think that it's time for a change...or are you INSANE?

Take responsibility for yourself and your health and fitness. You hold the keys to your personal prison cell. When you are ready to feel real joy and happiness, get the Heart of a Champion program and transform your life.

I can't give you the "heart" but I can help you find it. You don't learn to have the Heart of a Champion, you have to uncover it like an archaeologist. When you take responsibility for yourself and your well being and commit to the program you will reveal the Heart of a Champion.

Hopefully my friends will find the heart and transform their lives before another unfortunate female gets trapped in their web of incompleteness.

MAKE IT HAPPEN.

Best,
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/

The Ultimate Fat Burner

2009-12-13T16:44:00.000-08:00

WARNING: THIS POST IS PARTIALLY SATIRICAL

What should you take to get ripped fast? Have you ever dreamed of having ripped sexy abs? Abs so ripped that you could literally use them to grate a block of cheddar cheese! Do you wanna melt fat from your midsection and reveal a shredded six pack or an unbelievable 8-pack? Do you wanna have the best abs in the world and be admired by everyone? Do you wanna feel more confident and have more success with women? Do you wanna live in a penthouse and date super models? Then you need ripped abs!

But how? There are so many different pills and supplements to take and what about those dreaded side effects! How can you be sure what is safe, effective and proven to work? Who can you trust?

Look no further, I have an amazing secret to share with you!

TAKE THE STAIRS!
Stop popping pills whilst taking the elevator or escalator. Go for long walks and take the STAIRS! They are proven to burn fat and have zero of those annoying harmful side effects.

Proper training and nutrition work every time. Supplement companies don't care about you! They will sell you sawdust and bellybutton lint in a capsule and tell you that it's an amazing scientific breakthrough formula to "melt fat" from all of your "problem areas." THESE COMPANIES ARE FULL OF BOLOGNA! and spend millions of dollars every year brainwashing the general public with glossy ads and overblown promises, and phony studies.

Train Right.
Eat Right.
Sleep Right
Transform.

And please, for your own sake, read this tidbit from the FTC about some of the fraudulent supplement companies being fined for false advertising: http://www.ftc.gov/opa/2007/01/weightloss.shtm

Now CHECK OUT THE VIDEO!

SUBSCRIBE, Rate, Comment, Favorite, Share and Re-tweet.

Best,
Chris Krueger

The Best Exercise for Upper Body

2009-12-01T11:04:00.000-08:00

Pull-ups are far and away the best exercise for your upper body because they force you to literally pull your own weight.

Pull-ups are a compound multi-joint exercise that develop physical fitness and functional strength. They protect and strengthen your shoulder girdle and build all the muscles of the back which boosts your metabolism.

To fully train and exhaust the latissimus dorsi, trapezius, and rhomboids it's imperative to train the back with wide grip pull-ups with the palms facing away from your body and also narrow grip pull-ups with your palms facing your body (narrow grip pull-ups are sometimes called "chins" or "chin-ups").

There is a strong correlation between the number of pull-ups a person can complete in single set and their overall health and fitness. This is because a person's max pull-ups are primarily a function of two factors, pulling strength & endurance and body weight. Obviously, a person with a healthy weight has a huge advantage over an overweight or obese person, they simply don't have to pull-up as much weight.

Furthermore, pull-ups serve to correct muscle imbalances and improve posture. Most people will naturally (or unnaturally) develop stronger "push muscles" in the upper body. Pull-ups obviously develop the "pull muscles" and therefore can help eliminate muscle imbalances and improve posture. In general, you should be able to perform approximately one third as many body weight pull-ups as body weight push-ups. Ergo, a man that can do a max-set of 30 body weight push-ups should be able to do roughly 10 body weight pull-ups.

However, all adult males 18-39 should be able to do roughly 20 body weight pull-ups. If you're a part of this demographic and can't do roughly 20 pull-ups, than for your own sake, you should make that your goal and start working towards it. You will need to BURN FAT (some people say "lose weight" but that term is far too general) and get stronger. As an added corollary you should be able to perform 50-60 push-ups, remember the 3:1 ration.

If you can far and away exceed 20 pull-ups (like 30+) then you probably need to BUILD MORE MUSCLE (some people would say "gain weight" but again that term is too generic). I recommend going to the gym, locating the squat rack and building bigger, stronger, more powerful legs.

Women, the body of goddess will naturally follow an increase in the number of pull-ups you can do. A woman that can do 10 pull-ups will have a lean, strong and sexy body. Unfortunately, some institutions like the United States Marine Corps, rob women of the opportunity to be tested on and improve their pull-ups. Instead they substitute the "Flexed-Arm Hang" which is a totally bogus non-exercise. Women, do pull-ups! Set a goal to do 10 pull-ups and 25-30 push-ups (remember the 3:1 ratio) and don't let anyone or anything stop you.

Q: WHAT IF I CAN'T DO A PULL-UP? HOW DO I GET BETTER?
A: 1. BURN FAT, run, walk, play sports, shovel snow, go for a hike or bike ride and most importantly, EAT RIGHT!
2. GET STRONGER, you can work your way up to body weight pull-ups by having a spotter hold your feet while you perform "less than body weight pull-ups." You can also use a Lat-Pull-down machine to perform wide and narrow grip pull-downs to build strength.

-Chris Krueger

To totally transform your body and improve at everything, including pull-ups, You should get the TSC Heart of a Champion Training & Nutrition Program and start training and eating properly immediately, for your own sake.

New Playlists on Youtube!

2009-08-10T10:22:00.000-07:00

TSCers, I've sorted some of the TSC vids into new Playlists, so that you can find the videos you need when you need them.

Check out the New Speed and Agility playlist!

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/

Trouble with Blogger

2009-07-21T09:29:00.001-07:00

TSCers, I understand some of you are having trouble navigating to this page. I'm working on this problem. And of course if you are reading this, then you already found a solution and I'm proud of you.

Best,

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/

Kim Kardashian Abs

2009-07-10T10:46:00.000-07:00

Check out my new VLOG about Kim Kardashian and her new hocus pocus ab-gizmo/gimmick, the Ab-Rocket!

Best,
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/

Health & Fitness: Arts & Crafts

2009-06-18T10:35:00.000-07:00

TSCers check out my new Arts & Crafts project, "The Duct Tape Speed Ladder." Watch as I get all Martha Stewart on this one.

Speed Ladder drills are great for developing speed and quickness. They are also a great form of anaerobic cardio conditioning for intense fat burning.

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/

Run Faster/Jump Higher!

2009-06-01T10:38:00.001-07:00

Hang Cleans are a great exercise to increase explosiveness. Check out this new TSC Video

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/

Why America is Fat

2009-05-17T11:49:00.000-07:00

Friday I went to the Happiest Place on Earth and saw hundreds of people suffering.

As I strolled through Disneyland, everywhere I turned there was another American suffering from morbid obesity. The park was teaming with men and women that were more than 100 lbs overweight and facing deadly serious health consequences, like diabetes, heart disease, and stroke. Besides the obvious health risks associated with morbid obesity there are also very serious emotional effects, like low (or no) self-esteem and depression. There was deep sadness etched on the faces of many park visitors as they labored from Fantasy Land to Tomorrow Land. I even saw one young man's checks turn red with embarrassment and frustration as he squeezed himself into one of Space Mountain's Rocket Ships.

In present day America there are numerous factors all working to fatten us up, but there is hope and the opportunity to change.

Let's look at the real reasons why Americans are fatter today than ever before.

a) Food Tastes too Good: Think about the term "Artificial Flavor." It means a flavor that nature can't even produce! Before artificial flavors very few people were obese. You simply wouldn't want to eat enough of anything to get obese.
b) Greater Caloric Density of Foods: Processed foods from the Gordita Supreme to the Big Mac are packed with calories! Consider this, one Big Mac has as many calories as 135 strawberries!

c) Natural Instinct: Compounding the fact that today's unnatural foods taste unnaturally good and are unnaturally high in calories is the fact that over eating is a natural human instinct! Through advances in modern agriculture Western civilization has created a regular and well-stocked food supply. There is food available everywhere all the time, most grocery stores are open 24 hours and T-Bell is open 'til 1 am or later for fourthmeal, just in case you have a hankering for something that is melty, spicy, crunchy or grilled (and also unnaturally good tasting and high in calories). Thousands of years ago, before the rise of agriculture humans had to hunt or gather their food and depending on the season had no way of knowing when they would have their next opportunity to eat, thus over-eating became a natural human instinct.
d) Sedentary Life Styles: My Father grew up working outdoors on a farm and in his teen years got a job with a cement company. His life required constant activity and physical fitness. Today I can earn a living, connect with friends, make purchases, and search for information without moving a muscle (except for those involved with pointing and clicking). Even worse, I can do all these activities while eating a Gordita Supreme.

e) Genetics: WRONG! Genetics are NOT THE REASON YOU ARE FAT! Or anyone else for that matter! Your genotypes have survived since the dawn of mankind and they are exceptional! Think about it, before we invented causes A, B, C, & D was anybody in your family fat? Were your grandparents fat? Great grandparents? No! No! No! Were any of your ancestors fat even 300 years ago? Probably not... unless they were extremely wealthy members of a land owning aristocracy! You're genetics are wonderful, they make you, you! But it is your responsibility to be your best and to make the most of them, to enjoy your life to the fullest.

If you are overweight or unsatisfied with your health or physical fitness you have the power to change, to Transform. You can re-make your body and your life on your terms. You can look and feel the way you want to! Of course it takes some effort and dedication, but you have everything to gain.

I will send you TSC Heart of a Champion Training & Nutrition Program for FREE. It has all the information that you need to re-make your body and your life. All you need to do is DECIDE that you must transform and then get started with the TSC HEART OF A CHAMPION Training & Nutrition Program.

Best,
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/

The TSC Youtube Channel

2009-05-09T17:32:00.000-07:00

PLEASE SUBSCRIBE! Click the Gold Button.

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/

8 Pack Secrets: The Truth about Shredded Abs

2009-05-05T17:11:00.000-07:00

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/

Self-Esteem: The Inner Transformation

2009-04-27T10:23:00.001-07:00

So many Americans are awash in self-loathing, self-doubt and self-pity. The source of the problem is SELF-ESTEEM, our appraisal of our own self-worth. The TSC program can anchor your life and be the catalyst you need to Transform. TSC transformations are more than skin deep, they improve your ability to love yourself and others.

Recently I was introduced to a young women (about 26) at a dinner party. She had heard about TSC and told me that she wanted to "lose weight." I talked with her outside for a half hour and discovered that there was a lot more going on than just a desire to "lose weight."

She had struggled with school and had low self-esteem. She turned to street drugs to make herself feel better, thus developing a serious meth addiction. Then strung-out and feeling like a loser her family helped her to kick meth, but she replaced her drug problem with a drinking problem.

The drinking problem compounded her underlying self-esteem issues because she gained 60 lbs of fat through her excessive alcohol consumption and additional over eating. This of course led to more drinking and over eating as part of a vicious cycle.

I stood in the yard speaking with her, peeling back the layers of the onion and helping her understand the root cause of her problems. It was her self-image that needed fixing, not a meth addiction, drinking problem or weight problem. Her problem was SELF-ESTEEM.

Drugs, drinking and over eating are all temporary-feeling-changers. They help individuals cope with the way things are, instead of helping them CHANGE THE WAY THINGS ARE. Addicts use drugs to feel high, Alcoholics drink to forget their problems, Obese people eat to momentarily revel in the taste of the foods they lust for instead of dealing with the real issues. Everyone is susceptible to the perils of drugs, drinking and over eating, even the rich and famous! Comedians John Belushi, Chris Farley both died tragically at just 33 years old before they could transform their lives.The great thing about making a TSC Transformation is that it CHANGES THE WAY THINGS ARE. Creating a fit and healthy body develops lasting feelings of confidence, empowerment and self-worth that stay with you! A TSC Transformation changes you inside and out. It uses the enthusiasm cycle (the opposite of a viscous cycle) to spur you on to more success and ever greater achievements!

I wrote down my email address for the young women and gave her a hug. Now it's up to her. Everyone can transform and TSC can help you get there. TSC is like a lighthouse, we can guide you to safety in stormy weather or you can crash your ship on the rocks, but the choice is yours, you can steer your vessel is whichever direction you choose.
Transform now, get the TSC HEART OF A CHAMPION Training & Nutrition Program.
Best,
-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/
My Twitter: http://twitter.com/TSuperChallenge

The TSC 300 Challenge

2009-04-21T10:35:00.000-07:00

TSCers, we have a new Saturday workout; The TSC 300 Challenge. It’s a quantitative fitness test that allows you to measure your progress as you improve your health and fitness. The TSC 300 Challenge is a 3-part physical fitness test that was adopted from the same standards that are used to evaluate Army Rangers, Navy Seals and Force Recon Marines.

The test is made up of three basic exercises, pull-ups, push-ups and a three-mile run. Each section of the TSC 300 Challenge is worth a maximum of 100 points. To max the test a TSCer must score 100 points in all three categories. To score 300 you will have to develop balance, coordination, strength and endurance.

The goal of the TSC 300 Challenge is to motivate you to make consistent improvement and to quantify the progress that you make. By pushing yourself to improve your score on The 300 Challenge you will enjoy the simultaneous benefit of making a staggering TRANSFORMATION as you burn fat and build lean muscle.

The Events

Pull-ups: Complete as many “dead-hang” pull-ups as possible. This means fully extending your arms at the bottom of the pull-up and bringing your chin even with the top of the bar to complete one repetition.

Push-ups: Complete as many TSC Push-ups as possible. Keep your body straight and use a full range of motion. Your upper arms should be parallel to the ground at the bottom of your push-up. At the top of your push-up your elbows should be locked or very close to the locked position. You may pause briefly during your set, but you must maintain proper push-up position, this will really test your core-strength as well.

The 3-Mile Run: Run three miles as fast as you can! I recommend setting up a 1.5-mile course and performing 2 laps. Also try to run on grass if possible, this will reduce the impact on your joints.

The Scoring

For Men:
Pull-ups: Each rep is worth 5 points and the max score is 20 pull-ups for 100 points.
Push-ups: Each rep is worth 2 points and the max score is 50 push-ups for 100 pts.
The Run: 18:00 minutes or less scores 100 points. Subtract 1 point from 100 for every ten-second increment above 18 minutes.

For Women:
Pull-ups: Each rep is worth 10 points and the max score is 10 pull-ups for 100 points.
Push-ups: Each rep is worth 4 points and the max score is 25 push-ups for 100 pts.
The Run: 21:00 minutes or less scores 100 points. Subtract 1 point from 100 for every ten-second increment above 21:00 minutes.

The Purpose of The TSC 300 Challenge is to give you a benchmark for you to improve upon every week. You should strive to improve your score 5-10 points or more every week. For more information on The 300 Challenge check out this YouTube video:

SCORING EXAMPLES
John does 11 pull-ups, 29 push-ups and runs the 3-mile in 24:04, his score is 176.
Bryan does 0 pull-ups, 2 push-ups and runs the 3-mile in 32:50, his score is 15.
Jane does 7 pull-ups, 22 push-ups and runs the 3-mile in 23:09, her score is 245.

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/

Lessons From A Life Well-Lived, Remembering Beau Jacobson

2009-04-13T12:37:00.000-07:00

Last week Beau Jacobson died, 2 months shy of his 24th Birthday.

I played college football with Beau at a small school in the Pacific Northwest. He was a great friend, a great teammate and an incredible man.

Beau lived life to the fullest and his death is a bewildering tragedy. Beau was a man of character. He was honest, kind and caring. His good nature always brought smiles to those around him. He worked hard and expressed unwavering loyalty to his friends and teammates. He was immensely fun to be around, although he never tried to be funny, he just was fun.

Although Beau's death is a tremendous loss for everyone that had the great pleasure and blessing of knowing him, hopefully we can enrich our world by applying the lessons that Beau taught us.

One lesson I learned from Beau, was that regardless of circumstance we must always defend the less fortunate. Beau had the courage to stick up for the little guy in every situation. Beau spread unlimited kindness during his short life. He knew that we should all have character, not act like one.

Beau also showed us the power being true to oneself. Beau did what was right, without concern for what was popular. He also loved new challenges and adventures. He would spend his summers fighting forest fires and after he graduated, he moved to Fiji to live life on his terms, doing what he loved and enjoying the heck out of it.

Diligence and perseverance characterized Beau's athletic career at the University of Puget Sound. He made the most of his athletic abilities by training and improving himself every year. As a freshman he saw playing time, but did not receive any all conference honors. As a sophomore he earned an honorable mention, as junior he was name Second Team All-Conference. Finally, in Beau's senior year he as named First Team All NWC for his excellent play as a defensive tackle.

Beau had a wonderful sense of optimism and good cheer. He had the incredible ability to brighten your day with just a smile and laugh. His positive energy always lifted the spirits of everyone around him.

Beau lived life to the fullest, shortly after graduating from college he moved to Fiji where he enjoyed tropical weather, free diving and spear fishing. He was a man's man and a guy whom I was proud to call a friend. Beau really savored life. He lived more 24 years than most people do in 84 years. I will always admire him.

Beau taught us a lot by the way he lived his life. His death although tragic teaches us a powerful lesson about keeping things in perspective. The day I learned of Beau's passing I marveled at the juxtaposition of my friends facebook statuses. Almost all of my college friends had statuses that reflected the tragic loss of a cherished friend. Sandwiched directly in between two of the Remembering Beau statuses was one by a college cheerleader (she goes to school in another state and never had the great fortune of meeting Beau) her status read, "L!$@ is studying at the library. FML (FML is short for F#@* My Life).

I was stunned. I'd spent the better part of the afternoon editing a tribute video of Beau while wiping intermittent tears and here was a person that was studying at a nice, warm, quiet library, learning new things and enriching her life and deemed such an experience worthy of an FML. Unbelievable. Far to often we as Americans get so wrapped up in ourselves and our own self-indulgent pettiness that we become totally unaware of what real loss, hardship and pain are. We think of things in terms of what we have to do instead of what we get do.

I'm determined to apply the wonderful lessons that Beau's beautiful life so clearly illustrated. We should all do our part to live up to Beau's standards, now that he is gone there are some rather large shoes to fill.

BEAU WE WILL ALWAYS REMEMBER YOU. THANK YOU.

The Golden Paradox

2009-04-05T18:27:00.000-07:00

Every person is unique, important and valuable. We should all recognize this fact and do our best to treat every person with care and respect.

Think about it, Do you consider yourself to be unique? important? valuable? Do you want to be treated with care and respect? Of course!

Does is stand to reason that all other people think of themselves as unique, important and valuable? Does is stand to reason that they would want to be treated with care and respect? Of course!

Let's delve further into our uniqueness, importance and value.

Uniqueness - Each of us has a unique genetic code contained in our DNA and made different decisions and had unique life experiences that have shaped us. At this moment and every moment you are totally unique, it's impossible to be un-unique.

Importance - This is your life. This is your only chance to be the unique person that you are on this earth, forever. Make it count.

Value - You are the only person in the history of the world with your exact blend of talents and abilities. You can contribute to the world in your own special way that nobody else can. You can help, heal, comfort, love, teach, care and create in a way that is totally your own.

A few months ago, I toured the Getty Center for the first time. The Getty is basically LA's version of the Louvre. It has some of the most incredible art works ever created. My jaw dropped when I entered a room filled with paintings by the masters of impressionism and post impressionism; Masterpieces by Monet, Manet, Degas, Renoir, and Cezanne lined the walls. The crowning piece in the collection is Vincent van Gogh's Irises. It's a one of a kind masterpiece worth well over $100 million.The value of the artwork in the room is mind-boggling. There's easily over a Billion dollars worth of Art just hanging there, in that one room! Visitors from all over the globe crowded around the various masterpieces. Excited for the mere opportunity to glimpse them in real life.

I smiled as I stood in the room, realizing an incredible paradox. People from all over the world were standing in awe, viewing some of the greatest masterpieces of all time. But think of the value of the people! The people in the room are all one of a kind! The people are all masterpieces! The people move and breathe and think and live! The artwork in all it's glory, is refined to hanging on a wall.

If van Gogh's Irises is worth well over $100 Million than each and every person in that room with me at the Getty must be PRICELESS.

People are all masterpieces and they should be treated as such! We should treat everyone like the unique, important and valuable masterpiece that they are!

We must strive to treat others with respect! To treat all people the way we want to be treated. We are all masterpieces.

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/

Being our Best: Potential vs Achievment

2009-04-01T07:15:00.000-07:00

We are all imbued with our own unique potential. Each individual can contribute to the world in their own special way. It is up to each of us to maximize our gifts for a life well lived.

Certainly my genetic code limits me; I'll never be as tall as Shaquille O'Neal or jump as high as LeBron James or swim as fast as Michael Phelps or match the brain power of Stephen Hawking. I can only be my best and you can only be your best.

We should evaluate ourselves, by comparing our current reality to our full potential. The difference is the progress yet to be made. Not only should we aspire to improve our health and fitness and live up to our physical potential, but we should also strive to improve ourselves along our entire spectrum of humanity. We should push ourselves to love more, care more, be more selfless, more disciplined, more honorable, more courageous, more committed, more reliable, more patient, more humble and more helpful.

To develop a great physique it is paramount to develop strength of character. The work of building a healthy, fit and beautiful body requires fortitude. I will be the first to admit that I act foolishly and immature at times, but I'm constantly striving to improve; to be more mature and more thoughtful, to hold myself to a standard that is in alignment with my deepest values and most tightly held beliefs.

Often times we find ourselves bogged down by the need to compare ourselves to others. This is utterly pointless. I can only be my best and you can only be your best. Real victory in life is living up to your potential. Comparing myself to someone else doesn't make me any better, it only wastes time. This past season I was named "Defenceman of the Year" in my hockey league. Sure, it's wonderful to be acknowledged by my peers, but I was more satisfied knowing that I played with maximum effort every game all season.

I love competition and I firmly believe the spirit of competition can push and motivate us to be our best. Whether we win or lose on the scoreboard is irrelevant. If I were to race Michael Phelps in a pool, the smart money would be on him, but if I pushed myself and swam my best race and set a new personal record I would feel successful and victorious. We should be constantly striving to smash through our previous bests. This is what transformation is all about, being our best and constantly improving.

Also, if you really think about your true potential, the person you could be if you dedicated your life to constantly improving yourself in all aspects of your humanity, think about how amazing you could be....

Think of how loving you could be,
Think of how caring you could be,
Think of how selfless you could be,
Think of how disciplined you could be,
Think of how honorable you could be,
Think of how courageous you could be,
Think of how committed you could be,
Think of how reliable you could be,
Think of how patient you could be,
Think of how humble you could be,
Think of how helpful you could be.

Think of what your best really is.

Take action and be your best. Live your life to the fullest. Align your thoughts, words, and actions with your core beliefs. Measure your success based on the difference between your potential and your reality.

Be all that you can be, for yourself and for others. Remember, you are a unique individual, nobody else on Earth has the potential to contribute to the world in the special way that you are capable.

Best,
Chris Krueger

This morning a very spiritual TSCer in NYC sent me this quote. I believe it's entirely fitting to conclude this article, "God's gift to us is who we are when we are born. Our Gift to God is who we are when we die."

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/

THE HEART OF A CHAMPION BONUS PROGRAM

2009-03-27T09:44:00.000-07:00

The Bonus Program offers you the opportunity to go above and beyond the Heart of a Champion Program. It allows you to set the bar higher and achieve a more miraculous transformation.

The Bonus Program is not extra credit; TSCers have the responsibility to themselves to complete all of the Heart of a Champion workouts. The Bonus is for TSCers that want to take their transformations to the next level and smash through their goals.

Best of all, the Bonus is fun! As you advance on the POWER-10 Challenge, your body will become more healthy, fit and athletic. The Bonus is simply putting your body to good use and enjoying physical activity.

There are three levels to the Bonus Program.
a. Foundational Health and Fitness
b. Above and Beyond
c. The Champions Circle

RECOMMENDED BONUS ACTIVITIES
Baseball/Softball, Horseback Riding, Snow Shoveling
Basketball, Ice Hockey, Stair Master/Elliptical
Bowling, Ice Skating, Surfing
Build a Snowman and go Sledding, Marital Arts, Swimming
Construction, Mountain Biking, Tag/Capture the flag
Cross-fit, Paintball, Tennis
Cycling/Spinning, Rafting, Volleyball
Dancing, Roller Skating/In-line Skating, Wakeboarding
Flag/Touch Football, Skateboarding, Walking
Gymnastics, Skiing, Wii Fit
Hiking, Snowboarding, Yoga

THE HEART OF A CHAMPION BONUS PROGRAM LEVELS

Level 1: Foundational Health and Fitness: TSCers perform all the prescribed workouts in the Traning-10 program and strive to consistently improve their performance. They adhere to the principles and rules of the Nurtrition-10 program and make stunning transformations.
Level 2: Above and Beyond: TSCers meet all of the Level 1 requirements and perform Bonus activities on 3-4 different days during the week in order to make astounding Transformations.
Level 3: The Champions Circle: TSCers join The Champions Circle when they commit to meeting all of the Level 1 requirements and perform bonus activities 5 or more days during the week. Champions Circle TSCers perform bonus activities joyously and feel blessed to have the opportunity and ability to use their bodies in so many fun and dynamic ways.

**********

You should enjoy each bonus activity for 30 minutes or more. Please note that you must accomplish bonus activities on different days of the week to count towards Levels 2 and 3. For instance, if you wake up at dawn on a Saturday go surfing at Huntington Beach for a few hours and then meet some friends and play beach volleyball for two more hours and then decide to go in-line skating to Newport Beach and back, you will have enjoyed a wonderful day at the beach, but this will only count as 1 day toward Levels 2-3.
Alternatively, you could take 45-minute walks every evening Monday thru Friday and join the Champion’s Circle.
The Bonus Program is really about enjoying your body and physical activity. You should play at the beach or play in the snow or train for a black belt or go for peaceful walks in the evening. Find activities that you enjoy and do them! Join The Champions Circle.

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/

Rise of the Machines

2009-03-26T09:31:00.000-07:00

Many gyms today market themselves as state of the art. They possess row after row of sleek and sophisticated machines, that are neatly ordered and sometimes even color coded.

The reason for this... MARKETING! It's much easier for the salesperson to sell you a gym membership by touring you through row after row of sleek and futuristic looking machines. They'll probably even demonstrate one of these amazing novelties and ask you to give it a try for yourself.

You'll sit in their machine, and they will select a very easy weight and have you perform a few reps. Then they'll tell you how you just have to follow a simple color coding or numbering system to get in great shape and... presto, you're be back at the sales desk signing a membership contract.
The Rise of the Machines was predicated by the need for gyms to sell memberships. They changed the basic paradigm for what a gym really is. They made it into a showroom to tour clients.

A gym should really be a workshop for craftsmen (and craftswomen) to build healthy, functional and beautiful bodies. This kind of a workshop only requires a few pieces of equipment, a pull-up bar, an adjustable bench, a set of dumbbells and some other assorted free weights (barbells/squat rack). That's it. Basically, what you need is the BASICS (big surprise).

But this would be a tough sell for the Fitness Consultant (i.e. Salesperson) at your local chain gym. A sales tour that took you past a rack of dumbbells and a row of benches and squat racks would not be nearly as persuasive as a stroll through the gleaming machine showroom.

People were getting into great shape way before The Rise of the Machines, how do you think they did this? Answer: FREE WEIGHTS.

Your body and all human bodies are designed to lift and move objects against the force of gravity, they are designed to move "free weights."

The body is also hardwired for survival. We have a programed fight or flight response. Under stress our bodies trigger the sympathetic nervous system and begin pumping adrenaline into the bloodstream. From my personal experience, I find that using free weights does a much better job of activating the body's survival response and releasing endorphins that create a natural high. I simply do not see people getting that jazzed or high on life while using machines, usually the people on machines look really bored and boredom leads to the 3 most common exercises in any gym. Check out this article to find out what they are: http://transformationsuperchallenge.blogspot.com/2008/10/post-up-and-park-bench.html

I'd like to coin a new term for machine exercises, I think they should be called "Forced Weights" because machines force you to use a specific and often unnatural range of motion. They force you to fit the exercise instead of vice versa.

Free Weights allow for a natural range of motion. Using dumbbells allows you to perform exercise like the chest press and shoulder press in natural arcs, unlike machines which force you to press the weight in a straight line. Using Free Weights develops balance and coordination as you are responsible for guiding the weight through the complete range of motion. Furthermore, Free Weight exercises fit you! Since the weights move freely through your range of motion your body is able to align itself naturally with proper form and posture.

TSCers, Let FREEDOM RING! Training with Free Weights fosters balance, coordination, core strength, and creates fit, healthy and beautiful bodies. Get in the gym and make it happen.

Best,
Chris Krueger

ONE SMALL CAVEAT: Occasionally, machines makes sense, like if you are working with a physical therapist to rehabilitate an injury. However, if you are an able-bodied person use FREE WEIGHTS!

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 Factor: Put Your Mind in the Muscle

2009-03-23T10:55:00.000-07:00

To transform our bodies we must train with total focus.
BUT WHERE DO WE FOCUS?

On the weight? The mirror? Our Form? The music? The surroundings?

ANSWER: in the Muscle.

Training with weights is a wonderful and life-affirming activity. You push yourself to your limits. You test yourself and what you're capable of; both mentally and physically. You experience sensations in your body that make you feel alive, you feel the pump as oxygen rich blood rushes into your muscles as they squeeze and extend and the burn from lactic acid building up as your muscles fatigue. This is where you need to focus. Put your mind in the muscle.

The weights we use are simply tools for self improvement. Hammers don't build homes, carpenters do. Weights don't build a healthy body, you do. This is why it's important to select weights that challenge you, that push you to your mental and physical limits. They take you to a place where you feel the pump and the burn. But don't focus on the weight...

Focus on the Muscle. Focus on feeling all the sensations as you SQUEEZE and EXTEND your muscles. Of course this causes the weight to move up and down, but your focus needs to be on squeezing your muscles tightly and then carefully extending them.

In the gym we reach a point of perceived failure. The point at which we feel that another rep is impossible and out of the question. This is only a test, I guarantee that this initial perception is a false barrier and merely a mental construct. You must decide to push further and achieve greater. I promise, if you believe it, you can achieve it.

Imagine that you are the point of perceived failure, but suddenly everyone in the gym stopped what they were doing and started shouting and encouraging you to get one more rep. At this point you would summon the strength and fortitude to complete at least one and probably many more reps. You're perceived barrier was totally fictitious, it was a mental block. You can always override mental blocks and take your body to your true physical limitations. To do this you must pour your heart out and give your true 100%.

I will be the first to admit that often times I let the mental block shut me down. I hold back. I surrender. I reach a point of perceived failure and decide to quit instead of summoning the courage to persevere. I'll attempt to justify it to myself, "I'm already in good shape." "My ____ is fine." "It's just not my day." "I don't feel very strong right now." "I'll hit _____ hard next week." No matter how many excuses I can think of, I can't get that set or that workout back. It's gone for good, and I am the one that missed out, I'm the one that quit.

This situation reminds me that I need to do my best right now! We can only live in the present moment and it is up to us to be our best here and now! You can learn from the past and plan for the future but you can only live NOW. When you give anything less than your best, you are letting yourself down. Always strive to be your best right now.

Of course their are hiccups and disappointments along the way, but they should not be dwelled upon. Learn from past and move on. Flush your mistakes and get back to the present.

I started this article planning on discussing "mind in the muscle and focus" for weight training and ended discussing life in much broader terms. I believe the reason for this is because training and physical transformation is one of the best metaphors for life. In life we hopefully all aim to improve and progress, to be our best today and even better tomorrow. This directly parallels physical transformations. We all want change, but not just a generic change in any direction. We desire change for the better, we want Progress. Think if the Butterfly changed into a Caterpillar, that would be a monumental disappointment.Progress, Progress, Progress is our call of duty. For all the TSCers that have swayed from the path of health and fitness you can reclaim and recommit yourselves to your goals right now. Flush the mistakes, and get on track.

FOCUS.
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/

Form and Function: Why TSCers Train Arms.

2009-03-19T11:14:00.000-07:00

It has become chic to eschew the isolation training of arms. Some fitness hipsters believe, isolated movements like biceps curls, triceps extensions and raises that focus on the posterior deltoids (the "rear delt") have fallen out of fashion. Many arguments against these exercises are entirely pretentious.

As TSCers we train for health and fitness. We want to feel good, look good, and be good. Therefore the POWER-10 program uses exercises that develop symmetry, balance, and proportion. The goal is to sculpt an aesthetically pleasing physique that enhances our ability to enjoy life or stated another way, the goal is form and function. As humans we are always attracted to the fusion of form and function, example: Lambo's and Ferrari's, beautiful cars, excellent performance.Isolated movements like the biceps curl, triceps extension, and rear delt raise are essential to developing form and function.

These exercises also have added benefits beyond making you look better. The "isolation" movements in the TSC program will test your balance and core strength. Keep it mind almost all TSC exercises are done with free weights! (The exception is lat-pulldowns, which we only use until we are able to build enough strength to do pull-ups).

When TSCers perform exercises like the standing alternating pronated curls, they must balance themselves as they curl dumbbells through a free range of motion. This is entirely different from sitting in a machine and moving a lever through a forced range of motion.

Also the TSC "isolation" exercises develop grip strength which is essential to improving your ability to perform compound movements, like the dumbbell row. How can you lift a weight that you can't hold? It's impossible, therefore exercises like hammer curls actually make you better at compound lifts.

Grip strength is an example of a limiting factor, the factor that prevents you from performing another rep of a certain exercise. Another example of a limiting factor is triceps strength when doing chest presses. Often times we will get to a sticking point when performing chest presses, on what becomes our final rep we are often able to lift the weight off our chest, but our triceps lack the strength to straighten the arms. Thus your triceps strength is really your limiting factor. Ergo, additional triceps development will allow you to train your chest better. The same is true with dumbbell rows and the rear delts, in many people the posterior deltoids are actually atrophied and severely limit the ability to row anything from a dumbbell to a canoe.

Furthermore, all additional lean body mass serves to raise metabolism! So even slight additional hypertrophy in the biceps, triceps and posterior deltoids will increase your metabolism. Plus exercising these muscles will allow you to burn additional calories using what I call after burn, the calories that your body burns repairing the muscle tissue that you damaged during your workout.

In addition to the functionality of training your biceps, triceps and rear-deltoids in isolation, there is the tremendous aesthetic benefit to your physique. Well muscled arms on men and toned arms on women look much better then weak or flabby arms. Also the biggest benefit of isolation training is probably seen in the rear deltoids. Small and atrophied read delts cause the shoulders to appear slumped forward and have a shape like a "D." Ideally we we want to achieve shoulders with an "O" shape. This symmetry and proportionality will have a dramatic effect on your posture. Hypertrophied posterior deltoids along with a strong back help us to walk taller and more confidently. Also ladies, more shapely shoulders look better in every thing and well trained rear delts will really pay off in a summer sun dress.

Finally, the isolation training of the biceps, triceps and rear deltoids that is being ignored by many fitness hipsters, is really really FUN! Its a joy to do these exercises, I love training rear delts, triceps and especially biceps! Curls are a great exercise to close the week. The pure joy of that last set of curls is wonderful.

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/

Best,
Chris Krueger

Getting Started with TSC: What to Expect

2009-03-16T09:52:00.000-07:00

Expect to set goals, follow the program and achieve incredible results in 10-weeks. Then continue to pursue your goals and set new ones. You may be able to burn up to 50 lbs of fat and build 5 lbs of muscle in just 10 weeks, it's up to you. Strive for constant and consistent improvement.

The program works every time that it's applied, but you have to apply it!

Get The TSC HEART OF A CHAMPION Training & Nutrition Program and Transform Now! http://www.tscheartofachampionprogram.com/

Best,
Chris Krueger

Fear or Pride

2009-03-09T18:59:00.000-07:00

What motivates you?

Fear and Pride are two extremely powerful sources of motivation.

FEAR Motivation literally scares you into action! It often comes after a check-up, when your doctor tells you about your unsafe blood pressure, adult on-set diabetes or other obesity related health issues. The Fear motivates you away from your current condition.

PRIDE Motivation compels you to act based on your self-worth. It often begins with a long look in the mirror and the thought "I'm better than this and I expect more from myself." Pride motivates you towards your goals.

Both are powerful sources of motivation, but I believe PRIDE motivation is more useful and longer lasting.

Fear motivation will only inspire you enough to avoid health risks, but it will never motivate you to be your best. Also Fear motivation dissipates as soon as you are out of the "danger zone" however, Pride motivation can compel you to new heights as you pursue excellence.

I encourage you to take pride in your health and fitness, to always do your best and to TRANSFORM NOW!

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

Best,
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/

Count Your Blessings

2009-03-04T18:03:00.000-08:00

This morning I was blessed to wake up in America! Sure the economy is slow, the stock market is tumbling and we are firmly planted in the midst of a recession. But is it really that bad? Or are we actually blessed beyond measure?In Sudan, women and children sleep in fear. There is GENOCIDE in Darfur happening right now! Men are conscripted into the military and forced to rape children and murder innocent women. Villages are burned to the ground and families are scattered into the desert without food or water.

You are blessed.
You are blessed.
You are blessed.

Please count your blessing and make the most of them. Love more! Care more! Be patient. Be humble and be your best!

I'm blessed in so many ways and I hope that you are too. I have the ability to read and write. I have a family that loves me and great friends that truly care. I'm blessed to live in a nation where Freedom rings!

Think of how blessed you are! You're reading this on the Internet! Worldwide, roughly 1 in 5 people are illiterate! And less than 23% have regular access to the Internet! If you are reading this, you are blessed.

In America, we often get so bogged down being negative. We look at everything we don't have and become unhappy. Start looking and what you do have and REJOICE. Everyday you wake up in AMERICA is a blessing. Make it count. Make it your masterpiece! Do something that really matters.

Find a way to help others. It's easy, you can go for a walk and smile at every person you see. Smiles are contagious and they bring instant happiness. You can brighten the lives of others just by smiling!

If you need a reason to smile, think about how blessed you truly are!

You are blessed.

Best,
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/

The TSC Youtube Channel

2009-03-03T09:03:00.001-08:00

Please watch our TSC Youtbe vids and subcribe to our channel by clicking the subscribe button.

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/

Goal Setting: I need to LOSE weight. WRONG!

2009-03-02T09:03:00.000-08:00

Everyday I receive dozens of emails from all over the world. Most of them include the line, "I need to lose weight."

Two things are wrong with this statement:

a) it uses the word lose. From now on wanting to lose should be a thing of the past. TSC Transformations are about being in control and winning! The words lose and losing should be eliminated from your vocabulary. Instead use the word BURN!

b) it uses the word weight. The word weight doesn't convey whether you want to lose muscle, fat, bone, or possibly a kidney. Given that bones, kidneys and muscle are extremely important to your transformation, it's probably best to specify that you want to BURN FAT!

However the statement "I want to burn fat" is simply an unrequited desire.

You need to turn this into a real goal, by giving it a timeline and quantifying it.

First of all, you should know that it's entirely possible and actually quite easy to burn off 1.5-2.5 lbs of fat per week. In fact if you're obese and you want to really challenge yourself it's entirely possible to burn 30 pounds of fat in the first 30 days of the TSC program.

To set your FAT BURN GOAL, you should select a healthy weight for your height (use the BMI chart) and subtract this number from your current weight to get your FAT BURN GOAL.

EXAMPLE: My friend David started the challenge at 6'3" and 317 pounds. He used the BMI chart to pick 192 lbs (a healthy weight for his height) as his goal weight. To get his Fat Burn goal he does the following equation.

317 - 192 = 125 = David's personal FAT BURN GOAL.

Then to get his timeline, David chooses an amount of fat that he will attempt to burn per week. He could easily burn 1.5-2.5 lbs of fat per week, but Dave is particularly hardworking and ambitious. He decides that he will burn 5+ pounds of fat per week. He then calculates the number of weeks it will take him to achieve his goal.

125 pounds / 5 pounds per week = 25 weeks to achieve his goal.

David looks at his calender and circles Today's date and flips forward and circles the date 25 weeks in the future and writes "192 pounds!" He circles it several times, underlines it, and draws huge arrows pointing to his goal. Now he has a literal date with destiny.

Along the way David will track his progress by weighing himself every Sunday and writing his new weight on the calender.

As mentioned previously, David is particularly ambitious and has set even more goals for himself:

David's Goal List:
Weigh 192 pounds.
Perform 10+ consecutive wide-grip pull-ups.
Perform 30+consecutive push-ups.
Run the mile in 7:30 or less.

David also puts these goals on a timeline and tracks his progress on the calender. He even makes copies of his goal list and posts them around his house; on the fridge, the mirror in his bathroom, on the microwave, next to the front door and he even makes a wallet-sized list that he takes with him everywhere.

His goals are 25 week in his future, but he starts feeling better, happier, more optimistic and in control immediately. You can too! Get The TSC HEART OF A CHAMPION Training & Nutrition Program and Make it Happen!

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

Best,
CK.

PS: If you read this article and said, "heck yeah, that sounds great, I'll sign up for a marathon and start training as a distance runner," PLEASE DON'T! If you need a laundry list of reasons why this is a bad idea, please email me.

Whistle While You Work

2009-02-27T07:16:00.000-08:00

In director David Lean's epic film, The Bridge on the River Kwai, British POW's are forced to build a bridge for their Japanese captors during WWII.
In the film the British soldiers are faced with very unpleasant conditions at their POW camp. They are slaves to the Japanese, but they refuse to see themselves as such. They maintain their dignity by taking pride in their craftsmanship of the bridge. They literally whistle while they work. They see themselves as soldiers making the best of their situation, rather than slaves suffering at the hands of their enemy.

During the POWER-10 Challenge it is your duty to yourself to make the best of your situation. TSCers train 6 mornings per week (for 20-30 minutes). It's your choice to either slave through your training or to figuratively "whistle while you work." Choose to view yourself as an empowered individual in the process of an inspiring transformation. Take pride in crafting a fit, healthy, wonderful body and in making the best of your situation, remember, it's not where you start, but rather where you finish that counts.

Make Today Count! 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/

Best,
CK.

Note: The Bridge on the River Kwai won the Oscar for Best Picture (1957)

TSCers Keep up the Great Work.

2009-02-20T11:14:00.000-08:00

That's another great week! Hit up the 4th quarter cardio tomorrow morning and then enjoy a great weekend! Try a new activity, like Backflips!

Enjoy the Bonus Program and do something fun this weekend.

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/

TSC: The Right Stimulus Plan for America in Any Economy

2009-02-18T11:32:00.000-08:00

Yesterday, President Barack Obama signed the $787 Billion Stimulus Plan into law. The Stimulus Bill is intended to grow and strengthen the economy and increase American confidence. Will it work? I sure hope so!

One thing is certain, TSC offers it's own stimulus plan, The Heart of a Champion Training & Nutrition Program and it works every time it's applied! It gives all Americans access to a proven plan of growth, strength, and increased confidence.

A recession is an ideal time to begin The Heart of a Champion Program. The Program is a great value and will probably be the wisest investment you ever make. The nutrition program will save you money on your food expenses and gaining access to the proper exercise equipment should cost you less than a dollar a day.

The HOC program gets results! It uses the same proven principles and basic exercises that have always crafted fit and healthy bodies.When transforming your body and life it's not where you start that matters, it's where you Finish! TSC will show you the proven path to great results.

Everyone dreams of having a fit healthy body and feeling happier and more confident. What most of us don't realize is that a wonderful body and feelings of success and empowerment are entirely within our grasp. As a matter of fact you can accomplish all of this, while exercising less than 30 minutes a day, saving money on food and spending less than a dollar a day to gain access to essential training equipment.

After signing the Stimulus Bill, President Obama declared that, "We have begun the essential work of keeping the American dream alive in our time."

Begin the essential work of making your American Dream a reality. 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/

Best,
Chris Krueger

TSC Around the World

2009-02-13T10:40:00.000-08:00

TSCers, We are all connected!

I want you to know that you are not alone. Every morning TSCers from all over the globe rise, shine and transform. There are TSCers living the Heart of a Champion Training & Nutrition Program everyday all over the world.

Thanks to the power of the Internet we have been able to spread the positive life affirming messages of TSC all over the globe. Everyday TSCers on 6 of the world's 7 continents (so far we have no known TSCers in Antarctica) use our proven principles to craft wonderful healthy bodies.

TSC is now a global community and success stories are pouring in from all over the world.

-Brian, a father and business owner in Southern California is down two belt loops after just 2 weeks on the program.

-My friend Dave called yesterday and shared that he had burned enough fat and gained enough muscle to lower his Body Fat by 5% in his first 10 days on the Program! That's a phenomenal improvement.

-Dan in Michigan emailed me a few days ago to let me know that he had burned off 14 pounds of Fat in less than 2 weeks!

-In Hawai'i another TSCer reports that he's "getting shredded!"

-In Mississippi one dedicated TSCers burned up 6 pounds of body fat in his first week on the program and reports that he can "already feel the transformation momentum," beginning.

-Women are also experiencing great success using the proven principles of the TSC program. In California, a mother/daughter team has burned through 16 pounds of body fat in just 4 weeks. Both report that they are feeling better and loving the results.

We are part of a global community, we are all connected. When I wake-up and drive to the gym on Mondays I'm amazed to think that all the TSCers in Europe have already done their morning training and are probably about ready to head home from work or they're fully immersed in a bonus program activity. Literally, the Sun never sets on the TSC community.

Keep up the great work TSCers! Please continue to spread the life affirming messages of TSC. Refer your friends and family to the TSC blog. Tell them to get The TSC HEART OF A CHAMPION Training & Nutrition Program when they are ready to join our world wide transformation community and Make it Happen!

Best,

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/

Photo by Michale Goff, Struturae

Celebrity Idols vs American Heroes

2009-02-09T12:14:00.000-08:00

Alex Rodriguez just admitted using steroids.

Michael Phelps smoked pot.

Besides being phenomenal athletes Phelps and A-Rod have something else in common, they're both human.

A-Rod is a great ballplayer and Phelps swims like a merman, but what qualifies either of these men to be worshiped as heroes? Our culture perpetually lifts ordinary men to "hero status" because they have a singular extraordinary talent.

Charles Barkley had it right when he said, "I am not a role model... Parents should be role models." Let's face the fact that celebrity idols are really in the business of selling sneakers, fragrances, sugary breakfast cereals, Happy Meals, soda pop, extreme energy drinks, expensive watches, designer t-shirts, books, fancy cell phones, satellite TV, credit cards, video games, and the list goes on and on and on.

Everyone is human. Being in a commercial or on a cereal box doesn't make you a hero. It makes you a pitchman.

We should admire real heroic acts. Acts that require courage, valor, fortitude and the will for self-sacrifice. We need to understand that the real heroes are ordinary people, that act heroically, when they are called to do so.

Capt. Chesley "Sulley" Sullenberger III is recognized as a hero for the Miracle on the Hudson a courageous water-landing that spared New York City a major tragedy and saved the lives of 155 passengers. Rosa Parks is recognized for her heroic act of civil disobedience which sparked the Montgomery Bus Boycott.
Heroes abound, think of all the FDNY firefighters that rushed into the twin towers to save innocent people on 9/11. A staggering 343 firefighters laid down their lives that day.

Remember, real heroes are real people just like you and me. They act with courage, valor, fortitude and the will for self-sacrifice when they are called to do so.

On the other hand, celebrity idols are pitchmen that try to sell name-brand merchandise to a nation of rabid consumers.

We are all ordinary people, we are all human. In fact it is our humanity that allows us to be great. Our humanity demands that we feel pain, fear and anger, but it gives us the opportunity to transcend these feelings as well. Our humanity gives us all the opportunity to be heroes.

Best,
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/

Reduce Soreness. Recover Faster. Feel Better. Transform.

2009-02-06T22:53:00.000-08:00

TSCers, I want to assure all of you that are just beginning The Heart of a Champion Training & Nutrition Program that week 1 is by far the most difficult. Most of your bodies are in for a bit of a "rude awakening" but they will finally be awake! Your lungs will breath deeply, your heart will grow stronger, blood will pump to your extremities and your eyes will focus. It's time to rise like the Phoenix!

Here are a few simple ways to reduce soreness and help your body recover faster.

a) Go For an easy jog or bike ride, going for an easy jog (preferably on grass) or a bike ride at a slightly elevated heart rate will help pump the lactic acid out of your legs.

b) Ice bath like a polar bear, this works wonders: literally fill your tub up with ice and cold water. Try wearing socks on your feet, they'll get wet but your toes won't get as cold. (surfer booties work great too).

c) Stretch, Immediately following your workout, take a few minutes to stretch the muscle groups that you worked. This is called "Static Cool Down," be sure that you hold each stretch for 10-20 seconds before moving on to the next stretch. This will definitely reduce the soreness and tightness associated from a strenuous workout.

d) Get plenty of sleep, 7-8 hours a night. You're body repairs itself in your sleep. Get some.

e) Faithfully follow the Nutrition-10. You're body needs the proper fuel to repair and rebuild itself better than ever.

Reduce Soreness. Recover Faster. Feel Better. Transform.

Best,
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/

New Video: Please Watch it, Rate it (5-Stars) and Share it!

2009-02-04T19:15:00.000-08:00

Real Hope & Change.

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/

Star Wars Wisdom

2009-02-03T10:49:00.000-08:00

"Do or do not, there is no try." -Yoda

A long time ago in a galaxy far, far away... Yoda's words to young Luke Skywalker were sage advice. Here and Now, Yoda's wisdom is more applicable than ever.

If you want to Transform you must put an end to the trials (and tribulations). You must take action and persevere until you reach your goal. A caterpillar doesn't try to transform, it just does. Like a cliche sneaker slogan, you need to Just Do it.

I wonder, has anyone ever tried anything and succeeded? Sure you could go to a restaurant and try the surf & turf. That's easy. But has anyone ever tried something difficult, something that takes guts, commitment, and perseverance and succeeded?

Does anyone try to climb a mountain and succeed? I think not. I believe successful mountain climbers decide to climb a mountain, take action and persevere until they reach the summit.

Failure is quiting in the face of obstacles and adversity. Always look for solutions, find a way to make it work. Adapt and Proceed. Persevere. Achieve.

It really boils down to belief. EVERY BODY CAN TRANSFORM using the proven principles of the Heart of a Champion Training & Nutrition Program. Do you believe it? If you do, you will be met with astounding success. If you don't you won't.

In other words,

"Whether You Think You Can or Can't, You're Right"--Henry Ford

I'm sure Yoda would agree. Get The TSC HEART OF A CHAMPION Training & Nutrition Program and Make it Happen!

Best,
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/

The Big Inning: Success creates Excitement, which leads to more Success, which creates more Excitement! The Enthusiasm Cycle

2009-02-02T17:30:00.000-08:00

If you’re a baseball fan then you know all about the big inning. It’s very common for a team to score all or most of their runs in a single inning of a baseball game. The reason for this is simple, success (even moderate success) creates excitement, which leads to more success and more excitement. It becomes a wonderful self-fulfilling prophecy and confidence boosting cycle, I call it the Enthusiasm Cycle.

We’ve probably all experienced the negative effects of a vicious cycle. Zach and I have both been victims of vicious cycles in our lives. Before Zach’s life changing transformation he was upset and angry about his body image. He would often turn to food to alleviate his pain. Of course this meant a more negative body image, which in turn meant more eating.

Early in college I fell victim to a similar vicious cycle. I was playing football at the small college I attended. I was by far the wimpiest and weakest player on the team. I couldn’t even get close to bench-pressing my body weight or even do a single pull-up. I was embarrassed and ashamed by my weakness and therefore avoided the weight room at all costs. I didn’t want the other players on the team to see me struggling to lift what little weight I could handle. I even choose to turn out for the baseball team my freshman year for reasons that were two-fold, a) I love baseball, b) It was an easy and painless way to avoid lifting with the football team during spring workouts.

Nobody ever gets into shape by continuing to fall victim to a vicious cycle. You must take a stand. You must raise your standards of what is acceptable to you. You must look within yourself and realize that being a fat blob or a wimpy weakling is totally incompatible with your true self and limiting you from enjoying life to the fullest. At this moment you need to say “I can’t take this no more!” and take decisive action just like Michael “Squints” Palledorous did in the movie The Sandlot. For a look at truly decisive action check out what Squints did:

The best way to take decisive action against fatness or weakness is to immediately begin the POWER-10 Challenge and create an Enthusiasm Cycle which constantly propels you to more excitement and greater success.

Let’s return to my earlier analogy about the big-inning. Often times a team will be totally shutdown by a good pitcher for several innings, but then something wonderful happens, one hitter will hit the ball hard for a single or work a count and earn a walk. The success of this one player sends a signal to his teammates that the pitcher is not invincible. That they can succeed. Then another player will get a hit, a run will score, another player will earn a walk, and then somebody will hit a double and two more runs will score. The big-inning builds momentum and all of the sudden the team is totally energized, smiling and expecting success. It feels like the floodgates have opened and runs pour across the plate in bunches.

It’s important to realize that it only takes one player’s individual success against a tough pitcher to spark a successful turnaround for the entire team and create the big-inning. The same thing is true for body transformations. If you can find other people that have been successful against similar odds, than you can get excited about the possibility of success. Then once you take decisive action and begin the POWER-10 Challenge and begin succeeding for yourself you will be able to use the enthusiasm cycle to get more excited and become more successful. Also, your success will inspire and motivate others to improve their health and fitness and lead them to successful transformations as well.

Currently, two thirds of Americans are overweight and one third are obese. The only way for us to stop the cycle of obesity, illness and death is to use the Enthusiasm Cycle. We all need to show others that success is possible, so that they can see our results and get excited and transform themselves. We can ride the Enthusiasm Cycle to a brighter future, let’s start now. RIGHT NOW. Get The TSC HEART OF A CHAMPION Training & Nutrition Program and Make it Happen! http://www.tscheartofachampionprogram.com/

Best,
Chris Krueger

Aerobics: Still the Wrong Answer

2009-01-28T11:35:00.000-08:00

Unfortunately Aerobics are not in themselves a real and viable solution to transform your body. This is a real shame because I do love the outfits.

The word aerobics literally means, "with air" most people perform 24 hours of aerobics per day, as a matter of fact, eating potato chips and watching LOST is an aerobic activity. Even worse, many aerobics instructors are themselves at least soft and often times overweight. At my gym, I swear every aerobics instructor is overweight and one of them is obviously obese. Think about that, these people do aerobics professionally, they spend their entire day doing aerobics and they're still fat!

To really train the body and improve our fitness we need to venture into the anaerobic zone. Simply training without air. This does not mean suffocation! It means training at an intensity level that makes us winded.

Great examples of anaerobic training are intense weight training and interval training that crosses from the cardio zone into the anaerobic zone (training at an elevated heart rate with intervals that make you winded). Coincidentally, these are the same activities that we include in the Training-10 program because they work and they get real results, fast. They are the best for sculpting fit and healthy attractive bodies.

Also, anaerobic training stimulates the natural production of growth hormone. This is the literal fountain of youth. It will make your joints feel better, your hair shine more, and even strengthen your fingernails.

It's good to get the body moving and do something you enjoy, but activities like step-aerobics are BONUS. You should do them as part of taking your TSC training to the top level, The Champion's Circle.

Best,
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/

Week 3: Responsibility

2009-01-26T08:56:00.000-08:00

Responsibility: The state of being accountable for something within one's power and control.

TSCers,
Week 3 on the POWER-10 Challenge reminds us that we are responsible for ourselves and our outcomes in life.

This is especially true when it comes to our health and fitness. We are blessed to live in a nation of freedom and abundance, this means having options and making choices. It is our personal responsibility to make the right choices. We must choose to eat the right amounts of the right foods and exercise properly to live fit, healthy and empowered lives.

We get where we are in life by choice, not by chance. America is filled with stunning success stories. The success of others proves that success is possible! Is it possible to make the transformation from obese and angry to fit and happy? Of course it is! Zach did it! Every body can do it, it's just a matter of accepting responsibility and making the right choices.

Best,
Chris K.

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/

EVERY BODY CAN DO THIS!

2009-01-23T12:16:00.000-08:00

TSCers EVERY BODY CAN TRANSFORM using the proven principles in The Heart of a Champion Training Program.

Zach was fat and slow. I was skinny and weak. We transformed using the same proven principles that we recommend for you. The program works every time it's applied. It will work for you.

Our Transformations...

Best,
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/

Inauguration Day: Real Hope and Change are Here

2009-01-20T15:20:00.001-08:00

From sea to shining sea Americans are celebrating the inauguration of our 44th President. Many of us feel that real hope and change is on the way. I have good news, real hope and change isn't just on the way, it's HERE!

Zach's miraculous transformation proves that we all have the power to change. It affirms the hope that meaningful and life affirming transformations can and do take place. The proven principles of the TSC Heart of a Champion Training and Nutrition Program work every time they are applied. Have faith, they will work for you too.

You can totally transform your life by training just 4 hours a week and eating right, what haven't you done it yet? Get The TSC HEART OF A CHAMPION Training & Nutrition Program and Make it Happen! http://www.tscheartofachampionprogram.com/

Best,
Chris Krueger

Happy MLK Day: Have a Dream! POWER-10 Week 2: OPTIMISM

2009-01-19T14:20:00.000-08:00

As Americans celebrate the life of Martin Luther King Jr. and prepare for the inauguration of our 44th President, Barack Obama, we should be filled with hope and remember that real change is possible, if we commit to making it happen.

Dreams can be fulfilled and goals will be realized as long as we commit to achieving them. Learn from the past, throughout history the greatest villains, adversaries and challenges have always been overcome. Of course there are more challenges to conquer and villains to vanquish but we should remain steadfastly optimistic as we face our obstacles. Remember that regardless of the situation or circumstance, this too shall pass.

In America we face numerous challenges including skyrocketing health costs and obesity related illness. These issues go hand in hand, in 2002 a study in Health Affairs, revealed that employers and the privately insured spent over $36.5 Billion, treating obesity related illnesses.

The study also found that on average it costs $1,244 more annually to treat obese people than their healthy weight counterparts. Furthermore, obesity disproportionately affects the poor and minorities.

TSCers know that every frustration is an opportunity for hope and change. Martin Luther King brought forth great change through his courage, determination, and perseverance. All the positive changes in the world are made possible by optimism;

The disposition or tendency to look on the more favorable side of events or conditions and faithfully expect the best possible outcome.

Optimism is the hope that real and positive change can occur. Optimism is the tiny seedling that grows into a mighty redwood. It's the ability to create a brighter tomorrow by believing that a brighter tomorrow is possible!

TSCers are called to be part of the solution to skyrocketing health care costs and obesity related illness and death. If we all take care to preserve and enhance our personal health and fitness than we can obliterate the American obesity epidemic in our lifetime. Like Gandhi said, "you must be the change you wish to see in the world."

If you want to see a healthy fit America where obesity related illness and skyrocketing health care costs are a thing of the past, where people live long, healthy, empowered lives, if you want to see a brighter tomorrow; then we must transform ourselves, we must be the change we wish to see in America.

Make it a brighter tomorrow!

best,
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/

Great Week!

2009-01-16T12:52:00.000-08:00

Great Week TSCers,

Knock out one more session of 4th Quarter Cardio Saturday morning! Then Go outside and play. Have a great weekend, enjoy the heck out of it!

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/

Our Best Video of The Year!

2009-01-14T23:13:00.000-08:00

Please check out our new video on youtube!

www.youtube.com/watch?v=R3jrbDd_wzw

TSCers... TRANSFORM!

Transformation Super Challenge

New Year's Resolutions: Make it Happen in 2012

Pull-up Variations for a Stronger Back

Better Than a Swedish Massage

The Ultimate Muscle Building Drink for Lean Mass Gains

Bigger Forearms Better Grip Strength

Feedback on My Facebook.

The Best FItness Program for Women

Facebook Updates

Saturday #3 and I've just crossed the 200 point barrier (in the TSC 300 Challenge), scoring 214 points with 9 pull-ups, 50 push-ups and running under 23:13 minutes! Making it happen..."

-Andreas Sakkas, Greece

Put up more weight than I ever had in the past during my last set of dumbbell bench this week. it's amazing to start the feeling strong, healthy, and focused. Best workout program I have ever been on.

-Harrish Sunkari, Illinois

Every BODY can transform, crush the TSC Heart of a Champion Program and become a fit, fast, and strong all-natural athlete. Make it Happen.

Also, find me on facebook, right here: http://www.facebook.com/Krueger247

Best,

Chris Krueger

Hardgainer How to Gain Weight

TSC Heart of a Champion Review

Amy is making it happen in the UK

TSC Heart of a Champion Review by Aaron J. from Dallas TX

p90x results and recovery drink

TSC in Hong Kong

How to Train for a Marathon

Drew in NJ

Mother of 3 Boys Has the Heart of a Champion

TSC Super Cardio: Basketball Lines aka Suicides

Ectomorphs, Do you want to know how to Gain Weight?

Thank you, Aaron.

Success in Switzerland

70 Days

Nutrition Advice

Success in Sweden

I love emails like this...

Chris Krueger on Facebook

Greg, Makes it Happen at age 46

Transformation Truth

The Ultimate Muscle Build Drink for Lean Mass Gains

This Is Why I Do TSC

Trouble with Motivation

My Triple Transformation

Letter from a Former Marine

TSC Mail Bag

True Happiness

TSC Heart of a Champion Traning & Nutrition Program NOW AVAILABLE

Get The TSC HEART OF A CHAMPION Training & Nutrition Program

X-TREME: The Word that Suckers Millions of Consumers

Join the Right Gym

Explode Your Excuses

Transform Your Body without Discipline or Willpower!

TSC in 10 Easy Steps

New TSC Super Cardio Video

Body Transformation: Setting the Right Goals.

Life in Captivity; Lessons from Ivan

The TSC 300 Challenge

You Complete Me

The Ultimate Fat Burner

The Best Exercise for Upper Body

New Playlists on Youtube!

Trouble with Blogger

Kim Kardashian Abs

Health & Fitness: Arts & Crafts

Run Faster/Jump Higher!

Why America is Fat

The TSC Youtube Channel

8 Pack Secrets: The Truth about Shredded Abs

Self-Esteem: The Inner Transformation

The TSC 300 Challenge

Lessons From A Life Well-Lived, Remembering Beau Jacobson

The Golden Paradox

Being our Best: Potential vs Achievment

THE HEART OF A CHAMPION BONUS PROGRAM

Rise of the Machines

Focus Factor: Put Your Mind in the Muscle

Form and Function: Why TSCers Train Arms.

Getting Started with TSC: What to Expect

Fear or Pride

Count Your Blessings

The TSC Youtube Channel

Goal Setting: I need to LOSE weight. WRONG!

Every BODY can transform, crush the T S C Heart of a Champion Program and become a fit, fast, and strong all-natural athlete. Make it Happen.