Last Workout of the Year

Last Workout of the Year

Dear Friend,

Here it is, the last day of 006 and many people like you and me are wrapping up the holiday season.

Take for example, my yearly ritual on Jan 31 - putting away the Christmas decorations and taking down the tree.

Sounds like a depressing, 'got to do it', not much fun task, right?

Wrong.

Here's why it's actually been a great way to work some exercise into my day.

Seeing as we store our decorations in the basement, I made a good number of trips up and down the stairs today. Great time to get in a workout.

Going down the stairs working on footspeed techniques demonstrated in Stair Climb Fitness.

Each trip to the basement was accompanied by a set of pullups or chinups before going back upstairs.

Coming up the stairs using sprint and lunge techniques (also shown in Stair Climb Fitness)

About a half hour of this got me a full body workout while getting 'the chores' done for the day. Pumped up the lats, the biceps, the forearms; the quads, the glutes, the calves (and moved some serious air in and out of my lungs plus pumped some serious blood through my entire body).

Be sure to find ways to work fitness into your day. You'll be amazed at how the minutes add up and your results start to multiply.

RFNH

Coach K

PS As of now, you can still get the Stair Climb Fitness DVD at no cost when you invest in Uphill Fitness Training. Last chance to take action in 2006 when you order your copy today - http://www.makesyoufast.com/uphill_fitness_training.html

How To Be Invincible

How To Be Invincible

Dear Friend,

What did you think of the movie Invincible?

I know, it's been out for quite a while, but if you're like me, you don't get out to the movies much. Most of what I see has to wait til it's out on DVD.

So, here's what I thought.

Overall, not a bad movie (although I thought it would be better).

The story is great. Vince Papale (out of work substitute teacher - I can relate - , wife recently left him (luckily I can't relate to that one), working as a bartender (done that too)) gets the chance of a lifetime when new head Philadelphia Eagles coach Dick Vermeil decides to hold open tryouts - come one, come all. Can you imagine an NFL team doing this today? It would be even crazier...

Anyway, Papale beats the odds, gets invited to training camp and eventually make the team as a special teams player. I won't fill in all of the details; in case you haven't seen it yet.

Like I said, pretty good movie - but not one that gave me the goosebumps like Coach Carter, Remember the Titans, etc. - it was really just OK.

Here are a couple of things I noted while watching:

1. Vince would have been better off taking a cue from Rocky Balboa and running the art museum steps to get in football condition. The road work he did does not transfer well to football.
2. Vince's sprinting form (which you see a lot of in slow motion while he kamikazes down the field on kick coverage) is just OK. Actor Mark Wahlberg could have taken a few tips from Ultimate Insider Speed Training Secrets - http://www.makesyoufast.com/ultimate_insider_speed.html - watch it yourself, compare it to the techniques in the manual and dvd and see what you think. The timed 40 yard dash during the open tryouts is especially interesting...

On a good note, there's a great message that we should all remember this time of year when we are thinking about our goals for next year.

One thing that Vince brings to camp with him (and keeps in his locker) is the note that his wife wrote him when she left. It read:

Vince,
You'll never amount to anything.
You'll never make any money.
You'll never make a name for yourself.

Ouch. Try to achieve something great with that hanging over your head.

Now, I think Vince held on to the note for motivation - to prove his wife wrong. He is shown reading it often before practice and games. But I don't think it worked.

Why? Because it focused too much on the negative. It reminded him of a negative experience in which he failed. It kept his negative self image alive.

It is only when Vince gets rid of those negative thoughts (by tearing up the letter) that he can focus on the future, see a new positive self image, set real goals and be a success.

It's important for you to do the same. What negative crap from the past are you still carrying around? What is hanging over your head? How is it holding you back?

Get rid of it. Rip it up. Focus on taking action for the future.

RFNH

Coach K

PS One goal that you should have for 007 is to get in the best shape of your life. Get the tool to put you on top here - http://www.makesyoufast.com/uphill_fitness_training.html

3 Out of 4 Ain't Bad

3 Out of 4 Ain't Bad

Dear Friend,

You can probably tell by some of my emails that my daughter's 6th grade basketball season is in full swing - her team is undefeated so far but she has been unhappy with her play.

The reason? To me, it looks like she's simply been afraid to shoot the ball.

So, the two of us had a little chat about it - because I want her to enjoy bball as much as she has in the past.

'Why aren't you taking shots in the games?' I asked after a Saturday tournament.

'Because, if I miss, my team will be mad at me,' she answered.

Now, I know this wasn't true but try to tell that to your 11 year old... no way she was going to buy what I had to say. No matter how many athletes I had coached. So I had to try a different approach.

'Tell me what can happen when you take a shot'

'Well, I could make the basket. Or my teammates could get the rebound. Or I could get fouled and get to shoot free throws. Or I could miss and turn the ball over.'

'So,' I continued, '3 good things could happen if you take a shot, and only one bad thing (which really isn't all that bad anyway)... sounds like pretty good odds to me. How about this - next game, you take at least 5 shots when you are open and see what happens.'

'And,' I continued, ' What will happen if you don't take any shots?'

'Nothing.'

She didn't promise me anything at the end of our little talk but I guess she took it to heart.

Next game, she took a couple of early shots. She missed the first one, but the center from her team rebounded and put in an easy bunny shot.

She made the next three shots she took.

And guess what? She started having fun again. She started getting more steals and rebounds herself. She made some great passes which turned into assists when her teammates scored. She looked faster and more explosive the whole time she was on the court - and she was kept out there a lot because she was hustling her buht off. All because she started taking shots.

Of course, she only took 4 since I told her to take at least 5... hey, she doesn't want to let her Dad tell her what to do, does she?

After the game I congratulated her (they won big) and reminded her of a very important fact. 'You'll miss every shot you never take.'

Same goes for you. What 'shots' have you taken lately. Don't let fear of failure paralyze you. The only way to truly fail is to do nothing.

And heck, if you only make 3 out of 4 of the shots that you take, you'll improve your health, your life and your wealth like never before.

RFNH

Coach K

PS Here's an easy layup for you. Make a fast break over to http://www.makesyoufast.com/uphill_fitness_training.html and take your shot today.
You'll be ready to go into 007 and have it be the best year ever.

No Payne No Gain

No Payne No Gain

Dear Friend,

Driving to work yesterday, I got behind a dump truck that was kicking rocks off that were bouncing off my windshield - I'm sure you love it too when that happens.

As I slowed down to avoid cracked glass, I noticed a sign on the back of the truck.

No Payne No Gain

At least Payne Trucking gave advertising a shot...

This was however a great reminder of one of the great myths in sport and fitness training. That, if you're not sore afterwards (or 'hurting' during) then your workout didn't do you any good.

Nothing can be further from the truth.

For one thing, pushing into the pain level is dangerous. Great way to injure yourself - maybe ruin something permanently. Even if it's not a permanent thing, you can lose valuable training time and limit the kinds of exercises that you perform.

Plus (and many people make this mistake starting out), if you work so hard that you are in pain, chances are you will not do your workouts consistently. Ever tried to jump into exercise too quickly? Push too hard, too fast - go gangbusters out of the gate and find yourself unable to move the next day? How many of those days in a row can you string together?

Now, let me take this 'pain' thing down a different path.

I DO believe that you need to push yourself in your workouts. You can not 'dog it' and expect to get results. Going through the motions won't do the trick. Raise the intensity; work at a level just a little above where your current state is.

Some simple ways to do this? Add an incline to your running or walking (hills, stairs or bleachers). Adding other forms of resistance can work too.
Or, add some interval training where you alternate higher and lower intensities during your workouts.

So, walk a fine line between challenging yourself (pushing your fitness envelope) and causing yourself real pain.

RFNH

Coach K

PS 007 is just around the bend - and coming up faster than you think. Get the tools to increase the intensity and the effectiveness of your workouts here - http://www.makesyoufast.com/uphill_fitness_training.html

4 Reasons Not to Exercise

4 Reasons Not to Exercise

Dear Friend,

Last night while playing my seemingly nightly role as chauffeur for my kids, I caught something interesting on the radio.

I was driving back home after picking up my oldest daughter from cheer practice (I was also supposedly Christmas shopping but made no progress on that front) when I heard the results of this survey question:

'If you don't exercise - why not?'

In reverse order, here are the top 4:

4. everyone else at the gym is in shape but me
3. I don't have a clue what to do
2. people rude at clubs (hogging equipment, not wiping down machines)
1. the gym is too crowded

The one not mentioned (which surprised me) was - 'not enough time'

Now let's take a look at how to bury these excuses if you've been using one or all of them...

Running hill sprints - http://www.makesyoufast.com/uphill_fitness_training.html - and strength training with bodyweight exercises -http://www.makesyoufast.com/body_sculpting.html - will squash these excuses but good. Here's why:

4. Truth is, not everyone is in shape but you. Most people are in the same boat as you - desiring to be in better shape than they currently are. Even if you don't believe that, it doesn't matter when you are sprinting and doing bodyweight exercises. That's because you can do them safely and easily all by your lonesome - without another soul around to see you.

3. It's tough to ask advice about what to do - neither of us wants to look stupid. But it is important to get the information to do your workouts right - like the step by step workouts included in Uphill Fitness Training and Stair Climb Fitness (which is included at no extra charge with UFT).

2. With these types of exercises, you don't need any special equipment so there is no reason to wait in line. And the only puddle of sweat you'll be lying in will be yours - which is a lot less gross than the smelly, hairy guy on the bench before you (you know the one)

1. I guarantee that the hill, the stairs or your living room floor will not be too crowded. In fact, you'll be one of the few people who dare to train differently (and get better results). Many people at the gym are not reaching their goals - even though they spend hours and hours doing what mainstream fitness advice tells them to do.

So, there you go. If you've been using any of those excuses - stop right now. Get the info you need and start getting ready to kick off 07 with a gigantic, thunderous roar.

Run Fast Not Hard

Coach K

PS Here are those links again. If you haven't had success the 'conventional' way, or you're stuck in a rut - bring yourself up to the next fitness level TODAY.


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


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

Do You Want Marathoner's Heart?

Do You Want Marathoner's Heart?

Dear Friend,

I wanted to make sure that you saw this article today - another piece of evidence that points to the possibility that low intensity, endurance training isn't making you healthier.

In fact, it might be hurting you.

The article I saw today is based on a report released by the American Heart Association

The article gives an overview of a recent study done on non-elite participants in the last 2 Boston Marathons. The results may surprise you (or maybe not):

Echocardiograms and markers for heart tissue damage showed significant heart dysfunction and heart damage when compared to pre-race readings. A set of conditions becoming known as 'marathoner's heart.'

Another in the growing number of studies that are showing that endurance training may lead to serious damage of the heart muscle - which is scary based on how many people out there are doing this type of training.

And another reason to take up higher intensity, interval-type training instead. Running hills and stairs for example - http://www.makesyoufast.com/uphill_fitness_training.html

This type of training has been shown to strengthen heart and lung tissue, not weaken it. It can also help you lose phat, build muscle and put a well deserved dose of energy into your system - all of which can make you feel better and feel better about yourself.

I won't beat a dead horse here. Make your own decision. But if you ask me, more and more scientific evidence is mounting on the potential dangers of low intensity training - and on the benefits of training 'the other way.'

RFNH

Coach K

PS While speaking to my friendly neighborhood postal worker this evening, he mentioned that priority packages mailed early in the day tomorrow should still arrive at their destinations by Christmas Day. So, I'm making one more pre-holiday trip to mail out your last minute order IF you place it tonight - you've already proven that you are a last second shopper - there's no excuse left to wait - make it a very Merry Christmas and do it NOW - http://www.makesyoufast.com/uphill_fitness_training.html

Best Gift Ever

Best Gift Ever

Hi Friend,

Today I want to tell you about the 3 best gifts I ever got for Christmas (and why I consider them to be the best).

Flashback with me for a moment to 1984 (if you can remember back that far - if not, just think mullets - I had one like everybody else - and parachute pants, which I did NOT own)

Anyway, I was lying on the couch in my living room that Christmas because I had my appendix removed after waking up early in the morning on the 24th. Back on my couch by the 25th cuz my doctor said I should be home for the holiday. (Are they supposed to remove stitches after only 24 hours?)

So, besides being uncomfortable as hell and a little hopped up on pain medication, it was a great Christmas.

Here's why:

I remember opening a box that contained 3 very special gifts. They weren't the most expensive gifts I received that year (the stereo amp, tuner and speakers took that prize), but they were ones that gave me benefits for years to come.

In the box:

1. new weight- lifting gloves (light brown leather with white nylon mesh)

2. my first leather weight belt

3. a copy of Muscles and Fitness with Arnold on the cover in a red tank top - remember that one?

The gloves and belt I put to good use (after a few more days of lying around) almost daily for the next 4 or 5 years. They gave me motivation to train and became a big part of my 'routine' for lifting some pretty heavy weights... (OK, the gloves didn't last quite that long - they disappeared after the 'forgot my stuff in my locker over vacation so the custodian cut the lock and took all my stuff' incident of 1987)

The M and F magazine was almost more valuable. I read it at least 1000 times... it inspired me to get in shape, gave me goals to shoot for and filled my head with the information necessary to get into the kind of shape that I dreamed about...

Now you have the opportunity to do the same thing - for your loved ones and for yourself. Take the time to invest in equipment and information to start moving forward on all of those 2007 fitness goals.

If you are at a loss for where to start, might I suggest one of these:


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

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

Don't procrastinate any longer. I am making my last trip to the post office tomorrow - to ensure Christmas delivery. Be sure you're not in your own 'empty stocking' or 'empty underneath the tree' club this holiday - simply click one of the links above to get your package on it's way.

RFNH

Coach K

PS My post office closes at 7 pm central tomorrow - and it may be the last shipment that has a chance to reach you in time. Place your order now to get make sure it makes the cut - my bag of goodies is gettin' full...

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

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

This Made My Monday

This Made My Monday

Hi Friend,

You already know that Mondays are one of the toughest days to get up and coming and to stay motivated and moving forward toward you goals.

So, if you're like me, a little good news on Lunes is a great way to start the week. Here's an email that came in from a Doctor a couple of Mondays ago. I know you will find it as motivating as I did.



Coach K,
Just a note from another satisfied subscriber to your encouraging
e-mail.

...I am a physician and have been telling my patients for a while now to try the hindu squats and a least some form of pushup (many are old) to stay limber and keep their muscle tone. I have not told them to run hills but I do tell them to walk stairs for strength and cardio work. The younger ones can do the full nine yards.

The hospital where I work is 9 stories high. I try to do all the
stairs at least once a day and always use them to go up and down multiple times a day when doing my 'chores'. I try to trot up the stairs when by myself and when I don't need to talk to a patient right away; don't want to look too breathless. I just turned 65 this year and luckily am still going strong.

You guys do good work. Besides the good advice in the initial packets the regular e-mails are like having a daily coach.

Thanks again,
Dr. S, M.D.

Coach K - This piece of news reminded me of a couple of important factors in staying fit.

1. You are NEVER too old, too out of shape, to far gone to start improving your fitness. If a 65 year old doctor and his patients can do bodyweight exercises and stair exercises - so can you.

2. Work exercise into your day - all of those trips up and down the stairs will give you incredible results - without taking any extra time to go a full blown workout.

3. The best (and fastest) way to get in shape is to get the information you need AND have daily reminders and inspiration to keep you going. With the details you'll find in the full blown programs, the emails actually become more valuable (you'll pick up small details that you have been missing)

Listen to the doctor, listen to the coach and watch your results go through the roof.

RFNH

Coach K

PS The stair workouts Dr. S mentioned are included on my Stair Climb Fitness DVD - get yours at no extra charge when you order Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html Remember, there is only about another week left to order to get your program by Xmas.

Only This Person Can Make You Fit

Only This Person Can Make You Fit

Dear Friend,

I have to apologize to you for not writing earlier today, but it twas a busy one.

Not only did I have to be in a city about 30 minutes away by 7 am for my daughter's cheerleading competition, but I followed that 5 hour jaunt up with the final two games of my other daughter's basketball tournie.

Needless to say it was a full day.

But, as always, I found something positive and inspirational (in addition to spending some quality family time that is).

While waiting to get into the gym for my Kambria's last bball game, I noticed some painted blocks on the walls of the high school hallway.

Seems it's tradition at this school for the Seniors to paint their own brick on the wall - a lasting testament to their time at the school.

I saw everything from Winnie the Pooh, to skulls, from monster trucks and snowmobiles to stargazer lillies painted in great detail.

Now this is a very small school - only around 40 people graduate each year - so there was extra space to put in class mottos, flowers, etc.

And it was the motto of the class of 2006 that caught my attention. It read something like this:

'What you have left behind you and what you have before you are tiny compared to what you have within you.'

Now that's a great way to look at things, don't you think. So much for teenagers not having any brains...

I like this quote because it really sums up what I try to teach people about health and fitness.

The truth is that noone (not even me) can make you get fit. Noone can force you to drop poundage, eat healthier, or run hills - http://www.makesyoufast.com/uphill_fitness_training.html . Only you have the capability to do it. You have the power within yourself to achieve anything that you want in life.

Can you get help along the way? Of course, but in the end it is really up to you. Seek out the information, find the motivation and take the action necessary to take you to the fitness level that you desire.

No matter where you are now, you can achieve more - and the way to do it is to look within.

RFNH

Coach K

PS Said it before and I'll say it again. There is no faster way that I have found to kick your bootee into shape than by using Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html If you've been hesitating, NOW is the time to make your move because the new year is almost upon us - don't waste another minute - get your copy today.

Are You a Putter Offer?

Are You a Putter Offer?

Dear Friend,

Do you know what my son asked me today?

'How many days until Christmas?'

Then he answered himself - '16.'

He apparantly didn't need to ask.

But you know what? It did remind me that I had better get my buht in gear and get my shopping done.

Now (in the old days) I used to wait until the last minute - put off my gift decisions until the last second. My excuse was that it was more exciting that way.

My wife doesn't really agree.

So, I've tried to get a bit more proactive. And one other factor has forced me to shop ahead - the internet.

Because - even though ordering online is convenient - you do have to rely on the mail or shipping 'gods' to come through for you. No more pick it out and bring it home the same day. You've got to allow some time for the package to get to you...

So, if you are a putter offer, don't put it off any longer. If you want to guarantee your fitness product arrives in time for the 25th - you don't have a lot of time to waste. Order today to make sure you get it in time.

Wait much longer and these products will be late in coming:

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

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

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

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

Any or all of these will bring holiday cheer to that special someone on your list - even if that someone is you.

Don't wait. Get your order in NOW or risk gettin' nuthin' for Christmas.

RFNH

Coach K

PS An even greater gift to yourself would be to sign up for the Secret of Secrets' Universal Health, Strength and Power Fitness Bootcamp http://www.makesyoufast.com/furey_bootcamp.html You've been good this year - go ahead, you deserve to do something great for yourself.

PPS There are still a couple of seats left at my personal dinner party at the seminar - your invitation is waiting for you if you register through this link post haste - http://www.makesyoufast.com/furey_bootcamp.html

How To Get Better Results

How To Get Better Results

Dear Friend,

Dipping into the old inbox today for an emai from the land down under - where summer is just getting into full swing (insert jealous sigh here if you have some of the cold, white stuff outside your window).

Anyway, here's an email about what it takes to get better results - or, should I say, the best results...

Hi Tim,

I have been getting your emails for months now and only JUST ordered your uphill training program.

I live near lots of sets of stairs and have been running them for 12 weeks so far and the difference is amazing. Im 23 and after I worked in bars for 4 years, the smoke, bad food, too many beers, etc - I lost pretty much all the fitness I had gained in school.

I played indoor soccer with my younger brother and his mates last week and blew them out of the water (They're 18 and just finishing school - the height of fitness).

I ran faster, had no injuries and my soccer skills even improved (Haven't touched a ball in at least a year and a half)

I had no idea I could run around and not have that cracking sound in my ankles and knees.

That is why I just ordered your program - if I can get good results WITHOUT your program I can't wait to find out what results I can get with it.

Tim Fairweather
Sydney, Australia

First of all Tim, congrats on your success so far. And congrats on making the right choice to invest in getting ALL of the important details - the details that you can't get from these emails - the ones that can accelerate you to new levels of fitness success.

Truth is, you can get in pretty good shape without having a copy of Uphill Fitness Training and Stair Climb Fitness. But, you will get in shape faster and easier if you have the step by step programs and exercise blueprint that is laid out for you in the manual and DVD's.

Many people have written to me of the importance of seeing the exercises done live and the convenience of being able to grab a ready to use - out of the box - workout right from the pages of UFT.

Some people will always choose to do it the hard way - the slow way - but if you are serious about getting fit fast, make the investment in yourself today - http://www.makesyoufast.com/uphill_fitness_training.html

Before I go, let me share with you another point taking from Tim's email. I know where he's coming from when he talks about working in bars.

I spent about 4 years during my college career working as a bouncer in nightclubs here in Madison. Worst thing about it - all the second-hand smoke (this was long before the days of smokeless restaurants and bars). I don't even want to think about the number of other people's cancer sticks that I inhaled over those years...

But, you know what? Your body is an amazing machine. Once you get out of that environment (or quit smoking yourself) and start doing high intensity exercise, your body can recover at an incredible rate. Your heart and lungs can get back to a condition close to as if you had never inhaled any of the crud. You can feel like a millyon bucks in no time.

In other words, being in terrible shape is no excuse. You can start improving the minute you decide to kick it into high gear and exercise. Get the information you need to get started, use it to take action, get in the best shape of your life.

RFNH

Coach K

PS If you want to take the shortest path to getting in primo shape in 2007, join me in Tampa in February for the 'Secret of Secrets' Universal Health, Strength and Power Fitness Bootcamp http://www.makesyoufast.com/furey_bootcamp.html
I guarantee that you will leave a changed person because of all of the power-packed training you'll get. And also remember that if you register using this link, you could be eligible to join me at my limited seating, spill my guts on health and fitness private dinner party. Go get your name on the guest list and I promise that you won't have any regrets.

How To Get People To Notice You

How To Get People To Notice You

Dear Friend,

On Tuesday, I took advantage of one of the last warm days and got in a round of hill sprints. It was 57 degrees - balmy by November standards: today when I drove by the bank - 18 degrees.

Anyway, I will, of course hill sprint when it's cold and snowy - it was just nice to be able to do it with only sweats on for one last time til spring.

The hill that I did my sprints on has a credit union sitting on its summit.

So, as I ran up and down the hill, there were a number of cars that drove up the long drive to my left - coming and going from doing their banking.

As I saw them, it seemed to me that they were all slowing down just a little bit - probably wondering what the heck the lone crazy guy was doing on the hill in the gathering darkness.

It bothered me for a second - but only for one second - that these people might be thinking I was 'out there'. That I was doing something different from the norm. I almost felt embarrassed about what I was doing.

But then I stopped myself. 'Who cares what these people think? I know that this type of workout is effective and fun so who gives a rip what anyone else thinks. Most of these people are probably not doing any sort of exercise for themselves - much less doing something that gives such great results.

So, when you start doing hill sprints (or running stairs or bleachers, or doing bodyweight exercises) don't be surprised if people look at you a little bit funny. Don't be surprised if someone actually asks about what the heck you are doing.

Just smile knowingly, be polite and let them in on your secret. Don't expect most people to agree or understand - that doesn't take away from what you are accomplishing.

Remember that most people in this world are not successful - in fitness, or otherwise. They are the people who will be wondering about you - the wacko.

Successful people do things differently and aren't afraid to think and act outside of the box.

Which do you want to be?

Someone who fits in and gets the same crappy results as the majority.

Or someone that marches to their own drummer and reaches levels of success far beyond the norm.

Separate yourself from the masses.

RFNH

Coach K

PS To get people looking at you differently right away, all you need to do is start hill sprinting. Go to http://www.makesyoufast.com/uphill_fitness_training.html because you'll want to find out exactly how to run them to get the fastest results.

Why It's Good To Be Unstable

Why It's Good To Be Unstable

Dear Friend,

I didn't plan on doing hill sprints yesterday, but let me tell you what I did do.

I went for a walk.

I know, I wrote awhile back about walking NOT being enough to get you in shape (see my blog if you missed that one). And I still believe it.

But, my goal was not to rev up into an intense workout anyway. I simply wanted to go for a walk.

First of all, it was great to get out in the fresh air in the middle of the afternoon. It was a balmy 30 degrees or so and the walk was just what I needed to recharge my batteries for the rest of the day. Deep breathing included, of course.

Secondly (and this was a bonus - unplanned for ), it reminded me of a great variation to add into your training.

Here's what I recalled.

The path I was walking on (some of it uphill of course) was covered by about 3 or so inches of snow.

After a couple minutes of walking, I decided to work in some intervals - just for fun. Varying my walking speed made the revelation quite clear.

When I kicked into faster walking, I noticed that the snow became unstable as I pushed off to move forward. It was 'giving' as I pushed back against it - and my legs began to feel a little 'burn'.

This is what reminded me that training on an unstable surface - like snow or sand - can give you incredible benefits. Especially if you are sprinting or jumping.

Since the surface 'gives' it forces your muscles to push harder to move you in the direction you want to go. It's also great for working the small muscles in your ankles, feet and knees because they put in some overtime as stabilizers.

Try some of the single leg exercises in Ultimate Insider Speed Training Secrets http://www.makesyoufast.com/ultimate_insider_speed.html on the snow or in the sand and you will quickly see what I am talking about.

RFNH

Coach K

PS The chairs are starting to be tipped forward at my private dinner table - one by one. If you want to still make the cut, register for Matt Furey's 'Secret of Secrets' Universal Health, Strength and Power Fitness Bootcamp http://www.makesyoufast.com/furey_bootcamp.html before the rest of the seats are gone and you miss the chance to work with me personally to solve the fitness challenges that are holding you back.

Where You'll Find Me In February

Where You'll Find Me In February


Dear Friend,

I know that I promised you big new about a week ago so I apologize up front for this taking so long.

But, I wanted to make sure that I had all of the details right - to make sure that I could fill you in on the full scoop.

So, here goes...

I've recently accepted an invitation to present at Matt Furey's 'Secret of Secrets' Universal Health, Strength and Power Fitness Bootcamp
( http://www.makesyoufast.com/furey_bootcamp.html ) in Tampa Florida. It's going to run from February 1st through the 3rd and I am fired up about being there to say the least.

Not only because I get to teach you my latest and greatest high intensity training methods live and in person but because I get to learn from a host of other top notch fitness experts while I'm there.

And, hey, there could be worse places to spend 3 days in February. I know I'll be happy to act like a snowbird and get out of Wisconsin in the dead of winter.

So, I'd like you to be there too. Believe me, this is THE way to start out 2007. You're going to come away with everything you need to make next year the healthiest and happiest ever.

Take a look at Mr. Furey's seminar description here (then come back so you can read about my very SPECIAL OFFER for you)
http://www.makesyoufast.com/furey_bootcamp.html

Welcome back. Here's that important announcement for you.

I've just cleared this with Matt. He's allowing me to offer you an extra special bonus if you sign up for the 'Secret of Secrets' Universal Health, Strength and Power Fitness Bootcamp through this exclusive link http://www.makesyoufast.com/furey_bootcamp.html

What is this special bonus?

A date with me.

Well, not really a date. (My wife will probably be there anyway). But, a private, invitation-only VIP dinner date with yours truly.

We'll grab a table, gnosh some food, partake in your favorite adult beverage and discuss health, fitness, and hill sprinting to our hearts content. You'll be able to ask me questions up close and in person - and I'm willing to 'tell all' at the dinner table. I'm going to try to transfer as much of my 20 plus years of workout and coaching knowledge into your head as superhumanly possible.

All at no extra cost to you. My way of saying thank you for being a reader of these emails and for being someone who takes action quickly.

But, there's one catch.

OK, not really a catch but this offer is limited.

Because I want this to be a truly intimate affair - so I can answer as many personalized questions as possible - I am going to limit the number of people to those who can fit around a normal sized table at the restaurant in the hotel.

7.

That's it. Only the first 7 people who register through this link will be eligible for this special dinner party. If you wait, the seats will be as full as your brain ( and tummy) will be following this unprecedented event.

I'm looking forward to meeting you in person and shaking your hand in February.

Run Fast Not Hard

Coach K

PS When you check out Matt's seminar - pay close attention to the brand new bonus that he's offering with your registration. As of Mr. Furey's email today, less than 60 more people will be able to take advantage of this valuable gift. Register today to get Matt's bonus AND mine before the spots are gone (and the seminar fee goes up again).

You MUST use this link to become one of the Lucky 7 dinner guests. Don't do it tomorrow. Do it today.

'Secret of Secrets' Universal Health, Strength and Power Fitness Bootcamp http://www.makesyoufast.com/furey_bootcamp.html

How To Train Like You Live

How To Train Like You Live

Dear Friend,

If you are like me, there are days (like this morning) that are pretty frantic.

1 year-old Keion up all night, didn't hear the alarm, kids missed the bus, traffic was a mess (for no apparent reason, of course) - hectic to say the least.

But, it didn't last. Once I got to work, I took a little bit of down time - some needed rest and recovery - even if it only lasted a few minutes.

If you're like me, this is how life works. It's not a marathon where you go long periods of time at a low intensity level. It's a series of sprints - short, intense bursts of activity followed by periods where you can ease up and prepare for the next 'sprint.'

And this is how you should train your body for the best results.

I've always said that you should train the way you need your body to act in the real world. If you are a sprinter, you need to train as a sprinter - practice should reflect your needs in competition - short intense sprints followed by periods of R and R.

The only reason to train for long periods at low intensity is if that is the way you will 'compete'.

That's why high intensity training like hill sprinting ( http://www.makesyoufast.com/uphill_fitness_training.html ) is the way to train your body to handle real life, day to day ups and downs. Once you learn to conquer those hills, your body (and mind) will be prepared for the 'combat' situations in life. You'll be able to laugh off the stress and headaches of daily living - because your training has prepared you for the test.

On a final note. If you are going high intensity all day, every day without the needed recovery in between, then you're headed for trouble. I wouldn't ask you to sprint all day with no rest - you'd drop dead before long - and the same goes for life. If you are going 100% all of the time, be prepared for your body to rebel. High stress like this (without proper down-time and rest) can cause serious health problems like weight gain, high blood pressure, heart attacks and strokes. Take steps forward to change your lifestyle if this sounds like you.

RFNH

Coach K

PS The holiday season (unfortunately) can be a pressure cooker of strife and stress. I wholeheartedly recommend that you prepare your body to handle it by getting Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html - because putting your body in tip top condition can be the greatest gift to give yourself this year.

I See Skinny Fat People

I See Skinny Fat People

Dear Friend,

Let me tell you about my morning commute.

I know that it's long overdue, but we saw our first substantial snow overnight here in Wisconsin. And - surprise, surprise - everyone has forgotten how to drive in the snow since last winter.

So, I spent about an hour this morning crawling along the beltline on my way to work. Stop and go, windshield wipers icing up, never moving more than 10 or 15 miles per hour...

As I drove along, I noticed a change on the south side of the highway. There was a brand new building going up (note to self - be glad you don't work in construction on days like this).

Anyway, this building was going up on the site of another building - one that I was very familiar with back in the day - right after I had graduated from college.

Yes, the building they had torn down to make way for the new one was the old Bally's Vic Tanny Health Club, where I had worked as a trainer.

Sort of sad to see it go - but, hey progress is a good thing - must keep moving forward.

Thinking back to my work at the health club, one person popped into my head - and I'm not sure why.

Besides training clients, I spent a lot of time working the desk - checking people in and scheduling their all important tanning sessions. What a job.

The girl that I remembered came in almost every day. She worked her buht off on the cardio machines for hours on end.

And she looked like crud.

I would classify her as one of the 'skinny fat people.'

Have you seen these people working out? They are always on the cardio machines, sweating their keisters off - but for no apparent reason.

Yes, they are skinny. But their skin hangs off of them and they have no muscle tone. Their faces are usually sunken and they just don't look healthy - even though they work out longer than anyone else.

These people prove what I've been saying for years. That it's the intensity of your workout that is most important - not the length of it.

And that's why I stick with things like interval training, hill sprinting, and stair and bleacher sprinting and why I have included the step by step instructions on how to do them in Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html

You don't have to spend hours doing cardio to get the results that you want. Zap the phat, bump up your energy levels and how great you feel about yourself by focusing on short, intense bouts of exercise. You're going to love what it does for you.

So, the next time you look around your favorite exercise spot; look for the skinny fat people. I assure you that they'll be there - hogging the cardio machines, sadly wasting their time because they've been told that high volume, low intensity exercise is the way to go.

Make sure you're not one of them by getting your copy of Uphill Fitness Training TODAY.

RFNH

Coach K

PS And I mean TODAY. Here's the link again for you - in case you didn't click the first one. Start December right and join the hundreds of people from all around the world who are raking in the benefits of UFT - http://www.makesyoufast.com/uphill_fitness_training.html