Perfect Complement to Hill Sprints

Perfect Complement to Hill Sprints

Hello Friend,

I've written to you before about my wife's hill sprinting and how it has gotten her back into primo shape after having child number 5. I've also told you about her group of friends who have all jumped on the hill sprinting bandwagon.

Guess what, my wife and her friends are enjoying the workouts so much that they starting asking me for more things that they could do. So, I showed them a few of the bodyweight exercises that I learned from my friend Eddie Baran.

Here's my wife's reaction to those exercises in her own words. I think you'll find them interesting -

Coach K

'On May 6th, 2006, I was with Tim at a seminar in Tampa when he introduced me to his friend Ed and mentioned his Body Sculpting Exercises For Women book and DVD. I have to admit I didn't pay too much attention at the time - hey, we were in the bar at the hotel and it was our Anniversary...

But, I did pay more attention recently.

My friends and I loved hill sprinting but didn't want to do it every day. We wanted to add some more variety into our workouts. Besides, we were getting in better shape, feeling great about ourselves and ready to up the ante on our program.

So, I asked Tim; 'What else can we do?'

He showed me two of the bodyweight exercises from the Body Sculpting Exercises For Women program.

I tried them the next morning and here's what I emailed to Tim:

The squatting one I feel most in my front quads and hamstrings. The push-up thingy is freaking HARD! I think that I felt it most in the abs and the front of my arms, shoulders and biceps. I didn't do many before I was sweating and panting! (Don't get any ideas :) )

I also told him that the great thing about these exercises was that you could do them anywhere without equipment and that (like hill sprints) you do as many as you can and then gradually add more, or do them faster with less breaks, kinda a personalized exercise program.

Anyway, if you want to get an incredible bodyweight workout (to tone and strengthen your muscles like never before) you can get Ed's program through this page on Tim's website - http://www.makesyoufast.com/body_sculpting.html I highly recommend that you go there now and add these killer exercises to your routine.'

Tammi

Coach K - remember that I only showed Tammi two of the dozens of exercises in Ed's programs. Wait til she sees all of the other great stuff that's in there...

RFNH

Coach K

PS I'm sure you've already thought of this, but Body Sculpting Exercises For Women will make the perfect holiday gift for your significant other. Order it now and watch next week for my 'how to give fitness gifts to your loved ones without pizzing the person off...'

http://www.makesyoufast.com/body_sculpting.html

2nd Place Is For Losers

2nd Place Is For Losers


Dear Friend,

Do you know who this quote is from?

'There is a second place bowl game - but it is a game for losers played by losers.'

Famous words from a great coach - Vince Lombardi. And one of the few things that Coach Lombardi said that I don't agree with...

(That being said - Lombardi is often quoted without explaining the true meaning behind his words. 'Winning isn't everything...' is another example).

What do you think about second place? If you don't win, are you really just a loser?

I would say no. And here's a prime example from the world of sports last week:

The headline of the sports page for the Wisconsin State Journal read:

Badgers Fail to Repeat as Champions

The story was all about the Wisconsin Badger cross country team - national champions last year; but apparently losers this year - because they came in second place.

Seems to me that second place in the whole nation is still pretty darn good.

Did they fail? In a way; but they also had more success than 99 percent of other teams out there.

So what's a second place team to do? They set a goal of the national championship and didn't quite make it. Was all of their effort and hard work wasted? Time to cry, sulk, complain and give up? Or time to relish their accomplishment (briefly) and then set new goals.

When you don't quite reach your goals, are you a loser?

Again, I say; not on your life.

First of all, just by setting goals you are doing more than 98% of the people out there.

Secondly, if you really think about it, it is the pursuit of the goal that does you the most good anyway.

Take Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html - for example. When you reach the top of the hill, you feel great. But, the reason you feel great is because of what you did to get there; not just because you are at the top. (If you had driven your car to the top - would you have the same feeling?)

And what do you do at the top anyway? Stay there forever? I guarantee that the great feeling will go away. No, you go back to the bottom of the hill, set a new goal, and do what it takes to reach it - that is when you'll get that GREAT feeling back again. It should be a never ending process.

So anyway, in my opinion, there's nothing wrong with trying to be first - to be the best. But, if you come up a little short, you are still way ahead of the game.

The real 'winning isn't everything...' quote went something like this:

'Winning isn't everything... but the pursuit of winning is.'

In other words, strive to be the best and enjoy the benefits of the process - even if you come up a little bit short.

RFNH

Coach K


PS To reach your goals, you must set them and take immediate action to get things moving forward. If getting in the greatest shape of your life is among your goals, then the fastest way I have found to get there is using Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html Are you someone who is going to do something today, or someone who sits around and does nothing to improve their life?

Feeling Guilty About This?

Feeling Guilty About This?

Dear Friend,

Today I want to make a confession to you. I hope you'll understand.

This holiday weekend I ate WAY too much.

It started on Thanksgiving of course. Turkey and all the trimmings - hard to pass on overeating (talk about bringing a whole new meaning to the word stuffing).

But it didn't end there. Between leftover turkey, a family trip to the mall, and an all too tempting cherry pie; I ate too much of too many bad things.

But, you know what? I don't feel guilty. Because I weighed the same this morning as I did before the holiday weekend.

Here's how.

The day before Turkey Day, I got in a serious hill sprint workout. This helped me in two ways. Number one, I burned a whole chunk o' calories during my sprints - preparing me for the worst. Second, it worked large muscle groups - and those muscles continued to be calorie burning furnaces long after my workout ended.

I also did some high intensity sprinting after Thanksgiving. Again, mucho calories burned during and after the actual workout. Metabolism cranked up.

So, what about you? Feeling any guilt this morning? Pack on a few extra pounolas over the weekend?

Why not do something about it?

The holiday season is upon us. Plenty of tempting treats between here and the end of December. Wouldn't it be nice if you could indulge yourself (within reason) and not feel the least bit guilty about it?

You can by adding some high intensity training (like Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html ) to your holiday plans. A couple minutes, a few times per week is all it will take.

Which way are you going to feel come January? Guilty, heavier and in the worst shape of your life because you didn't do anything to prevent it? Or happy and in the best shape ever (even with 'living it up' a bit)?

Run Fast Not Hard

Coach K

PS Quick reminder that I have already placed my last printing and duplicating orders for 2006. When these copies are gone, I will not be getting more until next year. To make sure you get Uphill Fitness Training in time for the holidays click here now http://www.makesyoufast.com/uphill_fitness_training.html

Day After Black Friday

Day After Black Friday


Dear Friend,

If you are like me, you avoided any sort of store, mall or shopping center yesterday. Black Friday - one of the busiest shopping days of the year here in the U.S. The day when most retailers get back 'in the black.'

Hundreds of thousands - no, millions - of people packing into stores to try to get the best 'door buster' deals...

It's amazing what people will do to save a couple of bucks on things (for the most part) they don't realy need anyway.

I've heard that the lines yesterday were incredible; both to get into stores and to get to the registers to pay. Hours and hours of time spent... billyons of dollars spent.

Reminds me of some other lines I saw last week. The lines for the new video game systems being released.

Hey, it's cold here in Wisconsin - but there were people lined up overnight (wrapped up in sleeping bags and sleeping in tents) just to get first crack at a new game.

Even more amazing - the lines were actually dangerous for some people. One guy got hurting running for 10 available chairs outside a store (they were getting 10 systems) - he ran into a pole and ended up in the emergency room.

My wife and daughter witnessed another guy whose pants caught on fire from a portable heater in another line.

All to pay 3 hundred (or even 6 hundred) dollars for a game. One that will be outdated in a year. Then they'll line up for the next one.

Now, I do give the Black Friday shoppers and the video game line sitters credit - they are willing to do anything to get what they want. Get up early (or stay up all night), brave the cold, put in the time, research and get the information on the best deals, fight the crowds; and the list goes on.

Too bad most people aren't willing to do as much to get and keep in shape. Too bad most people don't put half the thought and effort into their fitness as they do their shopping.

If you are passionate about your health and fitness (or want to be) then getting the right information is key. Successful people are information junkies - they continue to learn to improve their lives. End 2006 with a bang by plugging something new into your brain.

RFNH

Coach K

P.S. This holiday season, make the decision to invest in yourself. Skip the long lines and leave the sleeping bags (and portable heaters) at home. Simply click this link to get some great products that can lead you into a successful 2007. http://www.makesyoufast.com/products.html And by the way, everything on the list will cost you less than any of those game systems AND won't ever become obsolete.

Be Thankful Today

Be Thankful Today


Dear Friend,

You'll never believe the luck I had driving to work on Wednesday morning.

Not 2 miles from my house, I got stuck behind some big ol' piece of farm equipment driving down a county highway. You know the kind, moving at 5 miles per hour, impossible to pass, seemingly there only to make you late for wherever you are going.

The morning got even better.

The farmer finally got the heck off the road and I continued on my way. I was within a couple blocks of my destination when I came to a dead stop.

A semi was directly in front of me.

It was doing some sort of crazy Y turn that only a truck driver could pull off - right in the middle of the road.

Forward, back, forward, back, forward, back - and finally inching the truck into a space that it shouldn't have fit in. Then HE finally got the heck off the road.

Needless to say, I could feel myself starting to get a bit perturbed with the whole driving experience.

But, I stopped myself. I did not want to give way to negative feelings and ruin my whole day - although I couldn't control the 'idiots' on the road (as I was thinking at the time) but I WAS in control of my reactions to what was happening.

So, I stopped myself. Then I asked myself;

'How can I turn this morning around? How can I make this a positive experience? What can I do?'

It didn't take long for me to come up with the answer - although it may surprise you.

Gratitude.

Now, how could I be grateful (thankful) for what was happening to me.

When I stopped to think about it, I needed to be extremely grateful that both the farmer and the truck driver were on the road.

Without the farmer, I had no food. Farmers provided me with an abundance of food to feed myself and my family. I was grateful that he had been on the road.

Without the semi-driver, that same food (and just about everything else I needed) would never get to me. I was thankful that truck driver was in my way.

Finding the positive in things - how to be thankful for just about everything - is an incredible skill to develop.

Take fitness as another example. No matter how you feel about your current level of fitness; good or bad; be thankful that you have a body (and a brain) that is capable of improving on it.

The best way to show your gratitude for being able to move your body?

Move it.

Because as Bill Bowerman said: 'If you can move, you are an athlete.'

Be thankful for everything today - but especially be thankful that you are an athlete.

Happy Thanksgiving.

Coach K

Hill Sprint and Serve Aces

Hill Sprint and Serve Aces

Dear Friend,

Growing up, I wasn't much of a tennis fan. But I did respect a lot of the top players as athletes. They definitely needed speed, power, balance and endurance to get to the top of their sport.

I especially respect Andre Agassi (partly because he had long hair and an earring when such things were unheard of in the sport).

But even more so because he stayed at the top of his game for so long - playing at a world class level and becoming known as one of the most fit players in tennis.

Agassi developed great upper body strength (350 pound bench press; not too bad for a tennis player) and also had incredible endurance - he rarely if ever appeared tired on the court.

So, it was no surprise yesterday when I read about Mr. Agassi's 'cardio' workout.

He hill sprints.

A nice long, steep hill - broken up into short sprints - is a weekly part of his training. He sometimes even does his sprints backwards or sideways.

All techniques that I have included (and explain in detail) in UFT - http://www.makesyoufast.com/uphill_fitness_training.html

So, if you've been straddling the fence, waiting to find out how hill sprints can help you - you're running out of excuses. You've seen that hill sprints can improve your performance in almost any type of activity - tennis, golf, swimming, running, sprinting... the list goes on and on.

Plus, this type of exercise can make you healthier than ever without investing a huge amount of time in your workouts.

Now is the time to stop making excuses. Time to stop telling yourself that it won't work for you. You'll never know until you try. And I already know that it WILL work for you.

Get off the fence - what an uncomfortable position to be in anyway - and make your decision today.

Here's the link again. Please use it to move forward towards your goals.

http://www.makesyoufast.com/uphill_fitness_training.html

RFNH

Coach K

PS Another in Coach K's favorite words of wisdom - be sure that you are one of the few who apply it to their daily lives:

'If you don't change the direction you are headed, you will end up where you are going.'

Secret To Making Kids Listen

Secret To Making Kids Listen

Dear Friend,

Holy crud.

My 11 year old daughter actually listened to me. Can you believe it? I know, I know, it may be the first and last time it ever happens - but you've got to hear the details.

Last week, on the way home from Madison, my daughter starting telling me about her basketball goals for the season (she's a point guard). These were her top two:

1. Beat Deerfield (the team her team loses to every year)
2. Score 39 points over the season (I'm not exactly sure where that number came from)

I thought those were pretty good goals. They were specific and had a definite time frame - she HAD heard what I had told her about goal setting.

My daughter continued (and this really made me swell with pride). 'I have them written down in 3 different places', she said, 'places where I can't help but see them every day.'

Written goals. She was on a roll.

And you know what? By the end of Saturday, she was already seeing the power of her goal setting.

She played two games in a round robin tournament on Saturday afternoon. She scored 10 points (she may need to adjust that 39 for the season goal), made a number of steals, assists and even blocked a shot (she's under 5 feet tall, but is finally listening to me when I tell her that jumping in games is a good idea).

'Boy, was that girl ever mad when I blocked her shot.' She laughed.

Better than all of that - her team beat Deerfield.

Amazing how few people actually have written goals. When they are so simple and powerful that a 6th grader 'gets it.'

Have yours yet?

RFNH

Coach K

PS So here's the secret to getting kids (or anyone else) to listen to you. First, be sure what you're telling them is something that works (like hill sprinting for endurance, flab loss and strength http://www.makesyoufast.com/uphill_fitness_training.html )

Second, model the behavior that you want them to learn. My daughter has seen my written goals posted around for a couple of years now (my fitness and sprinting goals, financial goals, business goals) - she's seen it work.

How Blaze Orange Mohawk Makes Difference

How Blaze Orange Mohawk Makes Difference

Dear Friend,

Did you see any blaze orange mohawks this weekend?

(I wish I could have one. Although at this stage of my life; a reverse Mohawk would be my only option...)

I did spot a blaze orange Mohawk on Saturday afternoon. I had taken two of my kids to the final Wisconsin Badger football game of the year.

Now, UW versus Buffalo didn't quite have the marquee matchup of most of the rivalry games played on Saturday, but it was still a lot of fun.

And a better game than people expected (or that the 35-3 final score indicated).

You see, the University of Buffalo came in with nothing to lose. The Badgers with really nothing to play for.

Buffalo: 2 wins all season, blown out in most of their games, chance to knock off a top 20 team - a true underdog

Badgers: 10 and 1 season, place in the Big Ten and probable bowl game already determined - no matter how this game ended up.

So, it wasn't all that surprising that the Badgers only led 7-3 late in the first half. And it looked for a minute like they might even end up trailing going into the half.

That is, until some guy from Wausau (my home town) with an blaze orange Mohawk (in honor of deer hunting opening day) decided to make a difference.

Here's what happened.

Buffalo completed a long pass down to the Wisconsin 3 yard line. They looked like they would score for sure from there.

But, one player changed all of that. One player decided not to let them score - and acted on his decision. He took control of the game.

First down: Buffalo run to the left. Running back stuffed and pushed back by linebacker Mark Zalewski, allowing his fellow linebacker to make the tackle and finish the deal.

Second down: Buffalo pitched out to the right, Zalewski knifed through the line, caught the running back by the ankles and finished the play.

Third down: Buffalo tries a quick pass into the endzone. Zalewski read the quarterback's eyes, broke on the ball and knocked down the pass - incomplete.

These 3 downs were well documented in the papers and on TV. But, I noticed that Mr. Zalewski had a hand (or two) in 4th down as well.

On 4th down, Buffalo attempted a short field goal. It missed; wide left. What most people didn't see was that Zalewski flew through the middle of the line, laid out for a block with outstretched arms and made the kicker hurry his kick.

One player. 4 plays. Turned the tide of the game. Within the next few minutes, Wisconsin scored twice and went in with a 21-3 lead at the half.

This just goes to show you what one person is capable of - when they make the decision to do something.

Zalewski was determined to not let Buffalo score. He made the decision to stop them, acted on his decision and stopped them.

You can do the same. If you really want to do something - truly want to get it done - then you can do it. All it takes is making the decision, taking action and not stopping until your goal is achieved.

Doesn't matter if it's in fitness, athletics, business or life it's true what they say. 'What the mind can conceive, you can achieve.'

RFNH

Coach K

PS If you want to bring this linebacker mentality into any phase of your life, then there's no better way to develop the forward moving, goal achieving mental toughness than by running hill sprints - http://www.makesyoufast.com/uphill_fitness_training.html When you click the link, you'll find the tools to help you take control of 'the game.'

Do You Take These Supplements?

Do You Take These Supplements?

Dear Friend,

One of the topics of my Fat Loss teleseminar the other night was: Supplements - because I get lots and lots of questions about them...

In it, I shared the supplements that I currently take - the ones I have found to work.

It's a fairly small list -

Omega 3 Fish Oil - to help prevent joint pain and injury and to keep my blood pressure down and heart healthy

CoEnzyme Q10 - for maximum heart health

MultiVitamin - my personal 'health insurance policy'

This is the stuff that I take personally and here is where I get it from:

http://www.makesyoufast.com/core_four.html

When you click the link you will find detailed descriptions of all of the benefits that these supplements have to offer - and believe me, some of what you will read will seem incredible...

They say that experience is the only way to learn - but luckily it doesn't have to be your own experience.

Oh, you could experiment with all of the supplements out there - and by trial and error, eliminate the junk. Or, you can just use the knowledge that I have already gained and save yourself a whole bunch of time, money and work.

So, if you want to start seeing results from these 'missing links' to being completely fit and healthy then click the link and get all of the facts:

http://www.makesyoufast.com/core_four.html

It never hurts to seek out more information. Go ahead and read all about it.

RFNH

Coach K

PS Watch for a big (and I do mean BIG) announcement coming tomorrow - and be prepared to jump on the greatest opportunity of this year... and next.

Your Personal Indoor Hill

Your Personal Indoor Hill

Dear Friend,

Yesterday I got the chance to talk to someone I had never spoken to before. Let's call him John.

I got a phone call around noon that lasted for well over an hour.

The topic?

Uphill Fitness Training.

The person on the other end of the phone?

Someone who has benefited from high intensity, interval-type training - to say the least.

To summarize some of the topics we touched on:

1. 'I sleep better...'
2. 'I have gobs of energy'
3. 'People tell me I look like I did 10 years ago...'
4. 'My workouts are usually only 12 to 20 minutes long - total.'
5. 'I've dropped fat - even without eating perfectly all the time.'
6. 'My doctors have told me to keep doing what I'm doing - that I'm doing the right thing...'

And, as you can guess, a whole lot more over the time we spent on the phone.

Bottom line is this. He is so happy with his results that he'll never go back to training the traditional way - the long, slow cardio way.

Even though plenty of people around him are saying 'your workouts aren't long enough.'

Even though he's not working in the 'correct' intensity for fat loss.

Even though he works nights and doesn't have a whole lot of time for workouts.

Even though there are no hills where he lives.

And this last point is something I learned from John. Something he told me that I have thought plenty of times but never been able to put into such simple words:

About ¾ of the way through the call, John said:

'If you have stairs in your house - you have a hill.'

Like I said, I couldn't have said it better myself. The principles behind Uphill Fitness Training transfer perfectly to stairs and bleachers - they are really just 'hills with steps' anyway.

If you're not running hills and stairs yet, you should be. So (when you are finally ready to get in on the secrets of some incredible training methods) just let me know where to send your copy of Uphill Fitness Training.

RFNH

Coach K

PS John also told me about his 77 year old father who has dropped 15 lbs. using this system. And, as John put it: '... he's a retired guy who eats out for every meal (and never skips dessert) ' http://www.makesyoufast.com/uphill_fitness_training.html

Latest From the Mailbox

Latest From the Mailbox

Dear Friend,

Just a quick email today because I'm busy prepping for my Full Speed Fat Loss teleseminar tonight.

Boy, it didn't take long for the emails to start coming in after yesterday's topic - hill sprint and eat healthy...

Like this one:

'This is GREAT.
I started sprinting up hills with my brother a couple months back.
After we had been at it a few weeks, I asked him what he was noticing about his body.

I was shocked when he said nearly exactly what Tammi said:
'I can't eat as much. I'm automatically eating less food and choosing better food.'

I was blown away by this.'

Thanks for you hill running inspiration,

Kevin Perry
Jefferson City, MO

Coach K - And this one from a wrestling coach...

'I've noticed that particularly intense workouts can leave you with
almost no appetite at all afterwards. Back in high school, I almost
never felt like eating dinner after a practice. Now, a more than a few
guys I coach say the same thing, especially after our red flag days (two
hours straight of intense conditioning). '

Aaron

Coach K - Raise the intensity of your workouts - suppress your appetite. Now, of course it's important to eat right after exercising, but a little lighter on the portions and a little heavier on the healthy stuff can help us all. http://www.makesyoufast.com/uphill_fitness_training.html

RFNH

Coach K

PS Great quote on my green tea bottle cap today by Steve Prefontaine ('Pre') -
this is paraphrased a little, I think to fit on the cap;

'I don't race people to prove who's faster, I race them to prove who has more guts.'

How 42 Year Old Dropped 45

How 42 Year Old Dropped 45

Hello Friend,

The emails keep pouring in from people just like you and me - people reaping the benefits of high intensity training - sprinting up hills, up stairs, up bleachers, even up parking ramps...

Here's one of the latest:


Hi, I just wanted to comment that I wholeheartedly agree with 'uphill style' training.

I am a 42 year old who started doing daily aerobics two years ago, properly doing 'in the zone' as the 'experts' say. Without major dieting I went from 240 to 205. My favorite machine was the stairmaster.

I changed it up a little last year adding a few short, 15-20 minute sessions per week which the 'experts' said was not enough. Basically the intensity was a lot greater and there was no way I could do more/longer duration---used intervals, etc.

The result was I went to 195-197 in a few weeks. My resting pulse dropped from 55 to 44. By minute 16 on a harder duration workout my heart rate is at 160-165.

Without doubt the shorter, harder sessions must elevate your metabolism after exercise. What I have discovered is that 3-4 workouts per week of this nature suffices for cardio training--SURPASSSES the long slow training method!

Anyway, I have no hills around here in NJ BUT I did try the stair workout in my home! Holy Crap is all I can say!! ...after 12 minutes my heart rate was through the roof!!

If you're looking to get into serious shape, the stair workouts are awesome!

Many thanks,

John Grahill

Coach K - The workouts ARE awesome. And your results are impressive to say the least, John. It's hard to imagine why so many of us bought the low, slow cardio story for so long - think of the energy we could have gained and the kilos we could have dropped without it.

Well, that's it for now - oh, before I forget. I'm about to put in my last printing order for 2006. If you want to make sure that your copy of Uphill Fitness Training is in stock for the holidays then order it NOW - besides that, the new year will mean new (and higher) prices so get in while the getting's good


RFNH

Coach K

PS John felt so good about his success that he followed up with this email talking more about Uphill Fitness Training and Stair Climb Workouts - http://www.makesyoufast.com?uphill_fitness_training.html :

Tim

Gotta say I have had success training for only 20 minutes in an interval/higher intensity fashion as opposed to the hours of slow go cardio!

As a change of pace I started using the staircase in my house... for 15 minutes or -----DRENCHED with sweat and the heart rate can reach 92% in the 15 minute interval part

Bottom line is ANYONE can find 20 minutes in a day

I'm now doing that on monday, wednesday and friday with tuesday thursday and saturday devoted to 20 minutes of chins and dips.

It works well!

John

Coach K - It does work well - and it doesn't take much time. Great job John. Keep me informed of your continued progress.

How To Automatically Eat Healthy

How To Automatically Eat Healthy

Dear Friend,

As you may already know, my wife Tammi has lost 14 pounds using my Uphill Fitness Training Program - and she did it in 6 weeks - AFTER having our fifth child. (Plus, now she has all of her friends doing the same thing.)

I thought today you'd like to hear an update on her side of the story so I'm handing off the baton to her right now. I love hearing these 'field reports' from my wife, and I think you will too - Tim


My hill sprinting club is growing every week. We are up to about 10 of my friends running consistently - and believe me, we are all seeing the results.

I know that I'm making progress because I can now beat my son up the hill. He's 6, full of p and vinegar and kicked my buht the first few times we sprinted - but not any more. I can beat him.

Of course, he has more fun rolling down the hill afterwards with his friends. They've got the right idea about making workouts fun.

Anyway, another of my friends told me something interesting the other night.

'I wasn't hungry after my last hill sprinting workout. I ate a lot less than usual.'
And then...

'And when I was finally hungry; I was craving a salad... and I NEVER crave salads.'

Tammi


Tim here again. Tammi's weekly report shows you two things.

1. You can get results fast with Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html More speed, energy and stamina than a 6 year old boy...

2. Do good things for your body and it will crave more good things. Give it a good high intensity workout and it craves healthy food. Remember proper diet and exercise work best when they are done together.

I'll keep you up to date on more of my wife's stories. Stay tuned...

Run Fast Not Hard

Coach K

PS Here's the link again. Last chance to take a step toward healthier eating - http://www.makesyoufast.com/uphill_fitness_training.html

Workout Fiend Key To Winning

Workout Fiend Key To Winning

Dear Friend,

On Sunday afternoon, I witnessed a self-described workout fiend tear things up at the Metrodome.

If you watched the Packers defeat the Vikings, you saw him too.

He was the guy who made 13 tackles (including 1 and ½ sacks) and generally wreaked havoc on the Vikings offense.

His name? AJ Hawk - the 5th pick overall in last year's draft.

He is definitely starting to come in to his own and live up to his billing.

Want to know the key to his success?

It may surprise you, cuz I know it did me.

Mr. Hawk works out every day of the week.

Yup, that's right, strength training 6 days each and every week - he only takes game days off (and that's surely NOT a day off). He even trains after practice - when most players only want to get the heck out of Dodge...

Now, this goes against most conventional fitness advice - this is something that most workout professionals would never dream of doing. And has this linebacker's play been affected - you better believe it.

But, not the way you may think. According to the experts out there, AJ is overtraining. His performance should be suffering. Instead, he keeps getting better each week...

For example, most rookies in the NFL, by this point of the season are pretty beat up and banged up (they're not used to playing this many games in college). But Hawk is fresh, fast and strong - even though he is working out each and every day.

Sure, most of us are not athletes at the elite level; but we can learn a valuable lesson here.

Your body is built to move. You should be doing some kind of exercise every, single day.

You should vary your workouts; some hard days, some not quite as intense - your body does need time to rest and recover.

But you should do something active every day because it will up your energy and make you feel great about yourself.

RFNH

Coach K

PS I realize that it's often difficult to find exercises to do every day of the week without getting bored - and it can take a lot of time to come up with your own workouts. And I realize that sometimes you may not even know where to start to get great blubber busting, energy boosting results. Well, don't worry my friend, I've got it taken care of for you.

In Uphill Fitness Training, I lay out over 40 step by step workouts that you can use 'right out of the box.' Pick a workout (it's that easy) and watch you fitness dreams come true. Go to http://www.makesyoufast.com/uphill_fitness_training.html and I'll give you all of the tools you'll ever need to get in the best shape of your life.

Winter Sprint Training Secrets

Winter Sprint Training Secrets

Dear Friend,

Thursday's weather in Wisconsin - almost 70 degrees.

Friday's weather in Wisconsin - 30 degrees and 4 inches of snow.

I've had that thought early this year - you know the one...

'Why on earth don't I move somewhere warmer?'

Here's someone who might think the same thing once in awhile...

Dear Coach,

'...I have incorporated a lot of the advice in to my running which is now almost exlusively barefoot interval hilll sprints up a 35 metre hill.

Problem -- what do you recommend for we arctic dwellers? I live in southern Alberta, and apart from the odd chinook, my preferred hill is snowbound for most of five months. No doubt a lot like Wisconsin.

Advice?'

Regards,
JC
Southern Alberta, Canada

Well, JC, you do live in southern Alberta, so it shouldn't get too cold... yeah right. And Southern WI is balmy compared to the norther part of the state. So, there is a dilemma -

But not as much a problem as you may think.

I remember some great sprint training in the snow back when I was a Boy Scout - yes, a Boy Scout. How did this sprinting come about? Winter camping and some serious football games in the snow.

Running in the snow (especially wearing heavy boots and winter wear) is an incredible workout. Added weight on your body, deep snow forcing knee lift, uneven surface working lower legs and balance - needless to say you can be huffing and puffing in no time.

Same goes for hill sprinting (although JC will need to wear shoes...). Now you can get the benefits of uphill training - http://www.makesyoufast.com/uphill_fitness_training.html - with the added workout of deep snow. Best of both worlds if you ask me.

Sure, there will be a few days when it's just too damned cold to be out there - but on most days, you can continue your workouts; no need to stop getting results just because the season has changed.

When it is too cold - try some workouts on the stairs (almost as good - but no fresh air).

Let it snow, let it snow, let it snow...

RFNH

Coach K

PS Don't let the weather be latest excuse for not getting or staying in shape. No need to wait until Spring to get Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html Snowshoe, ski, put on the snow tires - whatever it takes - over to that link to get started TODAY.

When Is It Too Late

When Is It Too Late

Dear Friend,

Here it is November 10, 2006 - only 45 shopping days left until Christmas (as my wife reminded me) and only 51 days left until the end of the year.

Have you accomplished the goals that you set for this year?

Many people, when they get to this part of the year, give up on reaching their goals.

Why?

Because the year is almost over. You might as well wait until January and start over again.

But those people are dead wrong.

What did I just write in the opening of this email? Only 51 days til the end of the year. 51 days.

Think what you could accomplish in only 51 days.

You can safely drop 14 - 20 pounds of flabola (at 2 or so per week)

You can make changes to unhealthy habits (remember that change typically takes about 21 days or less)

You can lower your blood pressure and bad cholesterol by eating a bit healthier and doing some high intensity exercise.

You can be healthier and happier by doing any or all of the above.

The bottom line is. Don't quit on yourself just because you are in the twilight of 2006. Even if you have made no progress - nil, nada, zero - you still have time to reach the goals you set at the beginning of the year.

By making a decision today, and taking some action - you can start moving forward towards your goals and still make '06 your most successful year yet.

RFNH

Coach K

PS If you're interested in the tools that will hasten you on your way then run on over to http://www.makesyoufast.com/products.html because getting the proper tools is the only way to get the job done right.

51 Year Old Distance Runner Speaks Up

51 Year Old Distance Runner Speaks Up

Dear Friend,

Ok, so I know that you may be mad about some things that I've said.

My apologies. I don't expect you to agree with everything that I say. That would make life extremely boring...

I also know that it's hard to listen to opinions so much different from what you have heard - and experienced - for so many years.

So, if you enjoy distance running, and you're happy with your results, and you aren't suffering from overuse injuries, then don't read this one any farther...

But, if you want to hear the opinion of one distance runner who was open to try something different, then read on...



Thanks, Coach K. I'm one of those former die hard long distance aerobic exercisers, having completed 5 marathons (with a goal to never do another one!).

Interestingly, Dr. Mercola and Dr. Al Sears are now both recommending high intensity / short duration cardio workouts (Mercola seems somewhat reserved on the issue). According to Dr. Sears, it is better for (hgh) release, (lard) loss, and heart health. Plus, it only takes a few minutes.
It took me a few months and a little bit of research to come around as well. What I've learned here from you, Matt Furey and other Inner Circle members is of great value.

The past couple of days I've had minor cold symptoms, so after a short CC and Combat Abs workout at home, I left for the gym to take a steam bath to help clean out the sinuses. I also intended to do my improvised hill sprint workout on an elliptical trainer, but on the way - about a mile from my home, I looked at a small softball park I've driven by many times, but never stopped because the grass hill in this park looks too short and not steep enough.

Thanks to your email and post a few days ago, I did a U-turn, went back and jogged slowly about 200 yards to the base of the hill. I sprinted the hill and jogged down 10 times for a total time of just over 11 minutes. It was a killer workout! The elliptical trainer doesn't compare - Tomorrow it's jump roping followed by more hill sprints.

Thanks Coach K!

Kerry Clark



See, it's not just me. There are plenty of other people out there (in over 15 countries around the world at last count) finding that adding hill sprints - http://www.makesyoufast.com/uphill_fitness_training.html - to their workouts is bringing them incredible results.

Again, if you enjoy running longer distances - go for it - but think about adding some higher intensity sprinting (especially hills) to your routine. You'll get even more enjoyment - because you'll get more benefits from your workouts.

And, if you're like me, and don't enjoy the longer stuff, hill sprints are the (I have to admit it) lazy man's way to get fit. Less time per day, less days per week - quick results.

Run Fast Not Hard

Coach K

PS No matter what distances you choose to run, if you have shin problems I highly suggest you get the Iron Shins workout system because less pain will let you train the way you want to - http://www.makesyoufast.com/iron_shins.html

Lard Loss Secrets Revealed

Lard Loss Secrets Revealed

Dear Friend,

Because I keep getting more and more questions on eating and phat loss and can't possibly answer them all for you through email...

Questions on:

What to eat

What not to eat

How to start

How to keep going

Supplements to take

What to drink

Diet vs exercising

Meals to eat

Along with a whole boatload of other questions on eating and staying lean in the real world...

I've decided to hold a teleseminar on the topic. This live call will occur next Thursday evening (November 16th) at 7 pm central time (8 eastern) and will contain valuable information on all of the topics above... and more.

I'm going to talk in detail about how I changed my eating habits to drop my blood pressure and extra poundage...

Now for the best part - I'm giving it to you at no charge if (and only if) you are one of the first 100 people to sign up.

All you have to do is follow the link below to the registration page... fill in your infomation (you can skip the shipping and credit card sections) and you're ready to go. You will get the details of the call as the date gets closer.

http://www.makesyoufast.com/fat_loss_teleseminar.html

So, why put this off? Sign up NOW before those 100 slots are gone. I'll keep you posted on how many spots are left but I know from past teleseminars that this one will fill up FAST.

With the holidays approaching - isn't it fun to stay eating right during November, December and January? - everyone can use a little reminder about the best ways to stay lean and mean.

http://www.makesyoufast.com/fat_loss_teleseminar.html

Looking forward to hearing from you on the call.

RFNH

Coach K

PS Here's that link again - your second chance to take action right NOW

http://www.makesyoufast.com/fat_loss_teleseminar.html

My Opinion of Hill Cycling

My Opinion of Hill Cycling

Dear Friend,

Here's another topic that fell by the wayside during the great treadmill vs ground-based running debate a couple of weeks ago.

I actually had a number of emails come in asking about what I thought of cycling (biking that is) uphill.

I grew up at the top of a huge hill in Wausau (not Warsaw) - McIntosch Street ran straight up from bottom to top.

One of my goals as a kid was to bike up this hill - non-stop. With a flying start from the bottom, I tried and tried to speed my way to the summit.

At first, I could only get about ¾ of the way without stopping for a breather. But, eventually, by standing up on the bike and putting everything I had into moving those pedals around, I conquered the hill.

It wasn't easy and boy was it a great workout - my legs felt the 'burn' more than half the way.

Sprinting your bike uphill isn't quite the same as sprinting on your feet - but it still works. You can use it if:

1. You like to bike.
2. You have leg problems that keep you from sprinting on the ground. Use it while strengthening your shins for example - http://www.makesyoufast.com/iron_shins.html
3. You need a change of pace.

Just remember that it should still be a sprint. Go as fast as you can up the hill - then take it down a notch in intensity before climbing again.

And speaking of biking...

Did you see Lance Armstrong's finish in the New York City Marathon? Pretty impressive to run under 3 hours. And did you hear about Lance's biggest problem during the run? His shins hurt...

Not a surprise. I know most of Armstrong's training over the years has been on the bike - and for good reason - but not the same weight-bearing demands as being on your feet. If he continues to run, it may take some time for those shins to adjust.

He could accelerate the process using the exercises demonstrated in Iron Shins - http://www.makesyoufast.com/iron_shins.html (and so can you).

RFNH

Coach K

PS Announcement is still coming tonight... perfect way to get your body ready for the holidays and avoid the seasonal spread, if you know what I mean. Watch your inbox for more info...

Coach K Recommends Page

Coach K Recommends Page

Hello Friend,


This weekend I received another fitness product in the mail - I get a ton of them. Some I buy and some people send to me for my review...

The vast majority of things I run across, I don't add to my own training.

Here's why:

Either the product is not unique or different enough from what I am already doing

Or - it doesn't give the results promised

Or - it takes too much time

Or - it's boring

And there's lots of other reasons that some products just don't make the cut.

But, some do. Some products and programs that I come across work great for me. And that's why I want to recommend them to you.

Watch this page - http://www.makesyoufast.com/policy.html for Coach K Recommended Products. I'll keep it up to date as more health and fitness 'gold nuggets' cross my desk so check back often...

RFNH

Coach K

PS This page is brand spankin' new - so go to http://www.makesyoufast.com/policy.html NOW to see which of the products featured will help you become healthier and happier before the end of the year...

Why US Can't Win

Why US Can't Win

Dear Friend,

I meant to answer this email awhile back, but it came in during the 'great treadmill debate of 2006' and I was too busy answering all the critics out there who took the time to email me... so here goes -

Hello Tim,
After watching the boring sport of Soccer during the World Cup, just to see how the USA did, I noticed many of the soccer players have incredible muscularity on the legs. I sent emails to several coaches and online soccer sites asking if there is a certain workout they do or if the muscles come simply from doing alot of running, which I find hard to believe. If that were the case many middle distance and long distance runners would not look like a twig or walking dead man, would they? I realize nutrition, especially protein has lots to do with it, as far as the distance runners go, cause many of them do not eat any protein at all.
So, what do you think? I would love to know for sure what causes such great leg muscles for these soccer players, but if you just want to guess and give me your idea, that is fine.

Thanks a million,

Jeff

Well, you know I'm kind of shy about giving out my ideas, don't want anyone to be put out by what I say - but just this once I'll give it a go -

While it is true that soccer players do a lot of running, think about the kind of running that they do while they play.

It's not slow, steady state distance running - it actually resembles interval training more than anything.

Watch a soccer match - players do run along slowly - but those slow jaunts are interspersed with brief, full out sprints. Fast - slow - fast - slow - fast - slow... looks like interval sprinting to me.

Also, look at how often soccer players jump and move explosively during a game (and not just the goalie on saves). Footballers (for all you outside of the US) jump to head the ball, catch passes on their chests, jump kick - heck, even throw ins are explosive...

And how about the power on those kicks...

So, anyway, I think that the running and jumping both play a part in the muscularity of elite soccer players - and here's a juicy tidbit that I read back during the World Cup...

Some people believe that speed is the limiting factor of the US team. That they just are not fast and explosive enough to match teams from around the world. That this is why they can't win during the World Cup...

And, this same rumor has it that the reason the US team lacks this ability is due to the way they train. That their coaches send them on long distance runs to build up their stamina... while teams from other countries train like they want to play - fast, interval style.

Now, I'm no soccer expert, but if this training regimen is true - it may go a long way to explain the US lack of success.

If it's true the team should add some speed and speed endurance workouts to their program - like those in Ultimate Insider Speed Training Secrets ( http://www.makesyoufast.com/ultimate_insider_speed.html ) or perhaps a few rounds of hill sprints would be more to their liking ( http://www.makesyoufast.com/uphill_fitness_training.html )

Either way, this type of training will better prepare them for the demands of their sport.

RFNH

Coach K

PS Watch for a whopper of an announcement coming Monday night. Something you can take advantage of before the holidays and the end of the year to get you in the shape you've been looking for all of 2006. Stay glued to your inbox and jump on the opportunity when it comes...

Hill Sprint and Swim Faster

Hill Sprint and Swim Faster

Dear Friend,

I've witnessed hill sprints benefiting all sorts of athletes: runners, jumpers, volleyball players, basketball players, football players, soccer players, rugby players, lacrosse players - even golfers.

I thought I'd covered them all.

I was wrong.

Here's how hill sprinting can make you a stronger, faster swimmer as well. (Pay attention all you triathletes out there)


'Since I started doing uphill sprints in september, I've noticed my time doing laps in the pool has improved dramatically. I've always been a great swimmer and always had excellent lung capacity, but the increase in time has definitely coincided with sprinting, and I only sprint two days a week...

Thanks Coach K..... The amazing thing is that the people I swim with have noticed that, not only have I gotten faster, but i get faster in the middle of my swim, when most swimmers are starting to slow into a steady pace, I excel into a faster pace..... Thanks for the motivation.'

Elizabeth,

Thank you Elisabeth. And, yes, I have seen this a lot.

When I used to have female swimmers come out for track for the first time, you could tell they only worked out in the pool. Swimming is great CV work and does work your muscles but not in a weight bearing capacity. When you add weight bearing work to your routines, the improvement on land and in the water can be dramatic. Most swim coaches that I know now use land or deck based training along with their workouts in the pool. (and more interval type training compared to the marathon distance training sessions of the past)

More proof of the power of hill sprints...


Coach K


PS Hey you. Yeah, you... It's Friday afternoon and I know you don't feel like working - probably reading non-work related email or surfing the internet right now. Since you're doing it anyway, get some info that will improve your health and well-being. Go to http://www.makesyoufast.com - read my blog, scan some articles, order a product - just do something to make this Friday afternoon a productive one for yourself.

When To Keep Goals Secret

When To Keep Goals Secret

Dear Friend,

If you don't live in Packer country, you may not have heard of this football player yet.

He seems humble and unassuming yet he is leading the NFL with 8 ½ sacks going into this weeks game against the Buffalo Bills.

This afternoon, I read an article about Aaron Kampman, the defensive end out of Iowa.

Not invited to the NFL scouting combine.

Not drafted until the 5th round.

And kicking some serious booty in the league (as shown by his new contract this year - including $12 million of garanteed money)

So, how does this underdog, this long shot make it in one of the most competitive jobs in the world?

He sets goals.

Kampman has 8.5 sacks so far and is on track for 19 and ½ which as many as any other Packer - and more than Reggie White - has racked up in a single season.

Kampman has a specific sack goal in mind. But he's not sharing it with anyone - except for his wife.

So, why does Aaron keep it a secret? And why should you not share your goals with every Tom, Dick and Harry that you run across?

Because you'll have a better chance of reaching them if you don't.

Think about it. How many people out there will truly support you in your goals. They're more likely to say things like:

'That will never work...'

'You can't do that...'

'You'll never be able to do it...'

'That will take too much work...'

'I tried that once and it didn't work for me...'

That's a lot of negativity that you don't need.

And that's why you should keep your goals hush hush. The only people you should share the specifics with are those that love and respect you AND will support you 100 - no, make that 1000 - percent in your pursuit of them.

Set your goals. Write them down. Pursue them relentlessly - but quietly.

In Kampman's words: '... it's a little like a racehorse, you kind of put on the blinders, focus on your target and don't get distracted by the other stuff...'

RFNH

Coach K

PS If you have goals of losing kilos, packing on muscle, boosting your energy or ramping up your speed - you've come farther than most people already. Now, you need the tools that will propel you to the top. Find some great ones here - http://www.makesyoufast.com/products.html

Mrs. Coach K Ladies Update

Mrs. Coach K Ladies Update

Dear Friend,

I wanted to fill you in on the hill sprinting workouts that I've been doing - and convinced some of my friends to try too. We are all going to Mexico in January and are starting the quest to get into 'beach shape'...

Here's the email that got them to show up and get started.

'Ok, so I am leaving out of town on Wednesday, so lets say we start on
Monday night next week. That way we can splurge one last time and then get serious! We will meet three times a week at least! We can always sprint on the weekends too. I think that it is awesome that you have found bigger hills for us to try. However, I think that you guys may want to start smaller. Just because if you try something that is too hard, then you are more likely to give up faster. Let's start with the school hill and work our way up to bigger hills.

This is really a totally personalized workout to whatever and however fast the person running it wants it to be. I always start out as fast as I can and then as I get tired, my runs get slower and slower. Now that I have been doing it for a while, I time myself and the last one, I try and beat a previous time earlier in my workout. Also is you can only run the hill once or twice, then walk it as fast as you can the rest of your reps. It is totally up to you and how much you put into it. Just remember that if you run it twice and walk it a number times, then the next time you run, run it three times and walk it as fast as you for the rest, until eventually you are running all of them :)

Whoo hoo, I am so excited that you girls are gonna give this a shot! I
Also have a kick ass stair exercise that we could do at the track! First this, then that :)'

We've run a couple of times now and are getting incredible workouts in an incredibly short amount of time. It's like having our own little hill sprinting club to support and motivate us at the same time.

Our kids have even tagged along on some of the workouts - and of course they can run faster and longer than any of us (but not for long)

I'll keep you updated on our progress.

Tammi
(Mrs. Coach K)

PS If you're interested in being in our 'club' or starting your own, you can get the exact workouts that we use on hills and stairs here - http://www.makesyoufast.com/uphill_fitness_training.html

How To Get Kangaroo Hops

How To Get Kangaroo Hops

Dear Friend,


I have a trivia question for you today.

Who is the first woman in history to dunk a basketball in a professional game?

Before I tell you where to find the answer, let's look at what enabled this basketball star to pull off such a feat.

I recently saw an interview with her that explained to me the reason she can jump better than just about anyone else in the world.

First, she credited jumping rope as a child - double dutch to be exact - for giving her rhythm, timing and coordination (essential in any sport). She may not have know it but she was also developing the muscles necessary to run fast and jump high. I guess linebackers aren't the only ones who benefit from a great rope skipping program - http://www.makesyoufast.com/linebacker_fitness.html



Second, this athlete played multiple sports in middle and high school - basketball, volleyball and track and field (guess what - she was a long, triple and high jumper). Challenging your body in a variety of ways wins again.

Here are a couple of more hints to think about before checking the PS for the answer:

1. She starred at USC
2. She is 6 foot 5
3. She has won an Olympic gold medal

Back from the PS? Or did you guess right?

Always great to see that elite athletes benefit from the same methods as you and me. Jumping and working out in a variety of different ways will get you to the top faster than you think.

Run Fast Not Hard

Coach K

PS Make a slam dunk of your very own - just like Lisa Leslie (today's trivia answer) - and get a copy of Iron Shins to improve your running and jumping and get rid of shin splint pain - http://www.makesyoufast.com/iron_shins.html