Bigger Forearms Better Grip Strength

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

Explode Your Excuses

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/

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/

Aerobics: Still the Wrong Answer

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/

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

THE TSC NUTRITION-10 PROGRAM

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

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

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

1. Hydrate with Water

2. Eat Six Meals

3. Eat Balanced Meals

4. Meet your Macro-nutrient Goals

5. Know Your Serving Sizes

6. Replenish

7. Utilize the Bedtime Snack

8. Plan Ahead

9. Utilize Smart Snacks

10. Enjoy Your Reward Meal

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

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

Best,

CK

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