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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 Golden Paradox

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

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/

Focus Factor: Put Your Mind in the Muscle

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/

Getting Started with TSC: What to Expect

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

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

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/

Goal Setting: I need to LOSE weight. WRONG!

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

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)

TSC: The Right Stimulus Plan for America in Any Economy

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

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

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.

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/

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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

"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/

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

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/

Week 1: Integrity

TSCers, for many of you this is your first week on the TSC Heart of a Champion Training & Nutrition Program. First, I want to congratulate everybody that performed Monday's leg workout. Please realize that the first leg workout is the most difficult workout during the entire POWER-10 Challenge. You should expect to be sore, it means that your body is producing lean muscle tissue and that your metabolism is increasing.

Soreness also means that your body is utilizing what I call After Burn. As your body repairs and fortifies itself, it is burning extra calories (to do all that repair work). This is one of the great benefits to weight training, you keep burning calories at a higher rate for days after you workout! This is in stark contrast to aerobic exercise which stops burning extra calories almost immediately. Instead of thinking, "wow, my legs are sore," start thinking, "wow, my body is building lean muscle and I'm still burning extra calories!"

The Transformation Ten word for week 1 is Integrity.

Integrity is the adherence to moral and ethical principles; soundness of moral character; honesty.

Essentially Integrity means setting standards for yourself and living up to them. During the POWER-10 Challenge, we should all challenge ourselves to raise our standards. This means expecting more from ourselves and behaving accordingly.

Integrity is not about being perfect, put rather striving to be better and more honest in all aspects of life.

We should strive to always be honest with others and also with ourselves. We need to look inward and honestly appraise where we are and which direction we're heading. If there are aspects of your life that don't "jive" with who you want to be as person, or that fall below your standards, than for Pete's sake, correct the behavior.

For instance, I developed a pattern of using very foul language. At first I thought it was funny, cussing all the time and carrying on like Entourage's Ari Gold. It took me a long time to realize it, but eventually, I gained the awareness that usually my foul language made me seem juvenile and immature. I then took immediate action to correct the behavior. I agreed to pay a friend a dollar each time I used certain inapropriate words. Needless to say, my cursing has decreased dramatically.

During week 1 of the POWER-10 Challenge, I encourage you to look introspectively and honestly evaluate yourself. Look for ways to adhere to a higher standard and hold yourself to it. If you need help correcting a behavior, especially one related to nutrition and exercise, I'd be happy to help your brainstorm ideas to help you make a positive change.

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/

Reward Meal: Sprinkles Cupcakes of Beverly Hills 90210

I had such a beautiful weekend. Sunday I went to Will Rogers State Beach Park. It was a gorgeous day, nearly 80 degrees with a light breeze. I walked along the warm sand, dipped my toes in the cool waters of the Pacific, played a game of beach volleyball (I need some serious work on my volleyball skills) and mostly lounged on a beach blanket. It was glorious.

On the way home my friend Randel and I took a detour through Beverly Hills where we encountered some extra traffic because of the Golden Globe Awards. We ended up at the world famous Sprinkles Cupcakes (they were even featured on Oprah, she loves them), where celebrities stand in line to buy cupcakes for $3.50 apiece. They were also featured in an episode of entourage, Ari Gold brings Sprinkles Cupcakes to Dana Gordon as a piece offering while negotiating for Vince to star in "Lost in the Clouds."

We purchased an assortment of cupcakes; one carrot, two peanut butter chips and two red velvets. These are supposedly the best cupcakes in the world, after all Tyra Banks, claims she's addicted to them.

I sampled the three flavors that we purchased and all of them were delicious, but 5 minutes later the taste was gone. The best cupcakes in the world had changed absolutely nothing. I'd eaten them, they were great, but now they were gone, gone forever.

I used to get really bad food cravings, until I had this epiphany, "the junk foods I crave don't change anything for very long."

I used to have terrible cravings for sweets and treats especially chocolate cake, pecan pie a la mode, and cookies with ice cream. They are all delicious, and I still enjoy all of them, but they don't change anything. That's why I prefer to enjoy them very infrequently and in smaller portions, that I savor instead of pig out on. Whether I eat a piece or scarf the whole pie, it doesn't change me, or who I am. I'd prefer to be the person that can demonstrate enough self control to put the fork down and walk away.

I actually enjoy the challenge of leaving one bite of pie or cake on the plate. Remind yourself that you are in control and you can put the fork down anytime you want, and walk away.

After a few consecutive weeks of healthy eating and carefully following the TSC Nutrition-10, I started to notice that I really looked forward to my healthy TSC meals. I really enjoy steamed broccoli with baby carrots, lean top-sirloin steak, baked potatoes, pasta, berries and yams! I have been craving YAMS, for goodness sake! But my favorite grocery wholesaler was temporarily out of stock, so I had to wait, patience is a wonderful virtue to practice.

For your reward meal, you should enjoy whatever foods that you're craving, but expect to notice that soon you'll be craving a big healthy meal instead of cupcakes, pie and other assorted junk.

Oh, about 20 minutes after I finished the Sprinkles cupcakes, (I had 2.5 cupcakes total) I felt lethargic and my stomach hurt. The best cupcakes in the world gave me a tummy ache.

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/

TSCers Have a Great Weekend, Go outside and PLAY!

TSCers,
I want all of you to have beautiful weekends. Make it a point to go outside and play. Run around, jump up and down, throw stuff, whatever you like to do. Go play in the great outdoors. Enjoy your body and the opportunities you have to use it. Play in the rain, play in the snow, play in the sunshine!


Get The TSC HEART OF A CHAMPION Training & Nutrition Program and Make it Happen! It contains all the knowledge you need to totally transform your body during the POWER-10 Challenge. It takes less than 4 hours of training per week and is based on the proven principles that work every time they are applied. Guaranteed. Look at what happened when Zach applied them in his life.

Best,
Chris

Chris demonstrates Transformation Super Crunches.

On Wednesdays, we close the workout with 51 Transformation Super Crunches. Watch the video, check your form, and then... TRANSFORM!

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