The Key To Military Readiness

The Key To Military Readiness

Dear Friend,

'American Military lacking in readiness due to heavy commitments in Iraq and Afghanistan...'

This was the topic of a news story on the radio as I drove into work yesterday morning...

Unfortunately, I think it might be all too true - it may be hard to respond to any new threats with the military stretched as thin as it is.

But, the story also reminded me of an email that I got late Monday night.

It came from Tom Brosnan and included an article titled: Military Playing Down Long Runs, Adopting More Diverse Fitness Programs

The American Forces Press Services article (written by Donna Miles) went on to say things like this:

'If a little bit of running is good for keeping
warfighters in top form, then a lot of running is better, right? Wrong!'

'as beneficial as running can be to overall fitness, health and military readiness, too much of a good thing causes injuries that leave troops less fit, less healthy and less ready...'

Army Lt. Col. Steve Bullock stated: 'We're not going soft... What we're doing is increasing the intensity of the training, and the effect on heart, lungs and overall strength is actually better.'

Bullock also said: 'Higher-intensity, shorter-distance runs and interval training increase troops speed and stamina with less risk of injuries, he said. At the same time, this more balanced approach to PT actually improves their ability to perform in combat.'

He also advises to: 'Substitute higher-intensity, shorter-distance runs like repeated sprints, Fartlek training and other interval training activities for some distance runs.

I know one thing that the military is doing to increase its preparedness - it's changing the way the armed forces train. Lower volume - higher intensity.

Now, this is no simple change. Think of the 100's of years that the military has trained its members in a certain way. Think of the thousands and thousands of young men and women who have gone through basic and advanced training - training focused on running long distances for conditioning. And it worked pretty good based on the successes of our military.

But, now there is change in the air.

So, I applaud the leaders in the organization for having the guts to try something different. To get away from the 'if it ain't broke, don't fix it' mentality that keeps people stuck in a rut. Even if it ain't broke, there may still be a better (and safer) way to build strength, stamina and confidence.

What about you? Do you have the guts to try something different. To break out of your norm and reach the next level of health and fitness? Uncle Sam seems to have gotten the message (somebody reading these emails maybe?) - when will you?

Run Fast Not Hard

Coach K

PS You can bet that the soldiers, marines, sailors and airmen (and women) would benefit from hill sprinting because it can give them the tools they need to be an unstoppable fighting force. Hill sprints fit right into the military's new recommendations. To find out more about why this is true, go to http://www.makesyoufast.com/uphill_fitness_training.html

Upper Body Training Secrets

Upper Body Training Secrets

Dear Friend,

I wanted to let you know that I just got back from mailing out this month's edition of Fitness Fast Track.

In this issue, I reveal 3 secrets to getting the most out of your upper body training.

And by 'getting more' I mean, better results in less time. Stronger, leaner, more powerful, greater stamina - all of the benefits of sprint training - for the muscles in your upper body.

This is the first time I have shared this information - based on sprint training principles - although I have been using them successfully in my training (and my athletes' training).

The short version of the secrets is this: How to spend less time doing your upper body training - but get the same (actually better) results. Look good and feel even better about yourself in only a few minutes per day.

Here's the good news. There is a way for you to still get in on these insider secrets. You see, members of my Inner Circle receive the Fitness Fast Track newsletter each and every month.

When you join, you will also receive a monthly audio CD where I can go into more detail on the training topics for the month. Plus, you can listen to it just about anywhere - and as many times as you want to really absorb the info into your subconscious and make it your own.

Think of the impact this can have on your fitness levels.

Now, the reason I can still offer you this month's issue is this. If you've worked with printers before, you know that they always print some extra copies - whether you ask for them or not. And, they still want you to pay for them of course.

Because of this, I have 7 extra copies of this month's Fitness Fast Track sitting on my dining room table. And I'm ready to get them in the mail to you (so you can learn the upper body training methods to bring you superior results.)

All you need to do is follow this link to get the process started - http://www.makesyoufast.com/newsletter_order.html

These 7 copies won't last long so be sure to blast your way over there TODAY.

RFNH

Coach K

PS I also wanted to remind you that the best deal (by far) is to apply for an annual membership. Not only will it save you money over the monthly subscription, you will also get the complete Full Speed Fat Loss Program on CD ($197 value) as a special bonus.

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

Did You Ask This Question?

Did You Ask This Question?

Dear Friend,

Dipping into the old mailbag today for a follow up to the Too Old To Hill Sprint email.

DL asks:

'what about potential injuries for us older (45) folks? i am concerned about
achilles tendons (sudden starts, etc.). i do interval track runs and
boxing/rope jumping but would be interested in your thoughts. Thanks'

Coach K - This is a question that I hear all the time - and fortunately, there is good news in the answer.

First of all, studies have shown that the impact of hill sprinting on your joints, tendons, ligaments, is actually less than a lot of other training.

In fact, one study showed that running up even a slight incline, can decrease the impact by as much as 25%. That's significantly less pounding.

(By the way, jogging is one of the worst exercises for pounding your body. The flat-footed or heel first plant sends some serious shock through your joints - especially your knees and your back.)

So, even though hill sprinting is higher intensity - it is also lower impact on your body. And this lower impact can help you avoid many common overuse injuries.

As for Achilles tendons, DL, if you are running intervals on the track, boxing and rope jumping, you should have no problems with the hill sprints.

Hey, if fear of injury has been holding you back, you'll never get anywhere without trying. Remember to start off slow and progress as your fitness level improves. I can tell you from experience that it won't take long with doing UFT.

Sure, there may be tweaks and twinges and a little soreness - but that will happen anytime you start training your body differently. But your chances of getting nagging, chronic type injuries can be reduced by training the right way.

RFNH

Coach K

PS What fear has been holding you back? The best way to overcome it is to 'do the thing you fear.' That can start right NOW by taking action, moving forward and getting your copy of Uphill Fitness Training here - http://www.makesyoufast.com/uphill_fitness_training.html

One Year Ago Today

One Year Ago Today

Dear Friend,

If you've been reading these emails for awhile, you may remember what happened one year ago today.

It was not a very good day for me.

Last year on February 26, I hurt myself in the now infamous Cheerleading Incident of 2006. I won't go into the details again.

But, here again are the lessons I learned from that day.

1. Don't be in a foul mood when you are training or exercising. Lack of focus and concentration can lead to nasty injuries.
2. Don't try to jump as high as you used to if you weigh more than you ever have. Your ankles (and other joints) may not like it.
3. Strengthen your ankles and lower legs continuously so you don't have to train them for rehabilitation instead.

Now, to the positive outcomes from those lessons:

1. Training with an inner and outer smile brings you better results and makes motivation that much easier.
2. This was a great wake up call that I needed to drop some excess flab - got me back into hill sprinting last spring.
3. Although, the exercises I had done helped me rehab fast, being more consistent with them in my training could have helped prevent my ankle injury in the first place.

So, on this anniversary of my ill-fated star jump on the spring floor and subsequent trip to the ER, learn from my mistakes. Remember that experience is the best teacher - even if that experience is not your own.

Run Fast Not Hard

Coach K

PS The exact exercises I used to get back fast from my blown out ankle are detailed in Ultimate Insider Speed Training Secrets and Iron Shins. Look at them as insurance against the injuries that can block you from reaching your goals. Get yours here:

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

Too Old To Hill Sprint

Too Old To Hill Sprint

Dear Friend,

On my way in to my office to send this to you, I walked by my wife who was watching the Oscars.

Happened to see 72 year old Alan Arkin win best supporting actor. While he was walking to the stage, the voice over said...

'Mr. Arkin was almost passed over for this role because he was too virile looking - which he said was the best rejection he had ever gotten.'

Now, I don't know if Mr. Arkin is hill sprinting to keep up his virility but this reminded me of a conversation I had Thursday night on a Q and A call with some of my best customers.

One in particular, shared an interesting story. A sixty-year old man named Carl staying young with hill sprints...

(This isn't transcribed yet, so I'll paraphrase)

'I had some foot problems due to my job (I stand on concrete all day and have been for 30 years... ) so my doctor told me to stay off my feet for awhile which meant I had to lay off my hill sprints - I started gaining weight almost immediately.'

'And you're not going to believe this - well you'll believe it Coach K. When my foot problems cleared up, I started my hill sprints again - and the fat disappeared like crazy.'

'It was almost like my body said - 'I'd better get rid of this extra baggage if we're going to be hill sprinting...'

Coach K - And he was right. I did believe it because I have experienced the same thing - and almost every day I hear a new story about the power of hill sprinting.

You can take advantage of this training too. To get all the details about getting started - or taking your training up another notch or two - go to http://www.makesyoufast.com/uphill_fitness_training.html and pick up your own UFT package.

RFNH

Coach K

PS Your body won't want to carry any extra weight up the hill once you start training. It will have no choice but to shed that excess blubber - and fast. Here's the link again... http://www.makesyoufast.com/uphill_fitness_training.html

Too Young To Run Stairs

Too Young To Run Stairs

Dear Friend,

Just got in from spending 4 (count 'em 4) hours clearing the snow from my driveway and sidewalk (and that was with my snowblower). Wet, heavy stuff that didn't make for a lot of fun and didn't make the snowblower very happy either.

And guess what.

1. It's snowing again.

2. The snowplow just went by and kindly pushed a mound of snow back in front of my driveway.

As you can probably guess, last night was interesting with all the snow coming down. In fact, I didn't see much of it because I was inside the Dane County Colisuem.

Yup. Cheerleading competition again for my girls - and we were one of the few brave enough and who lived close enough to make it there.

There were so few people in the stands that we pretty much had the run of the place. And my oldest son Kadon took full advantage.

'Can I go to the top?' he asked.

'Sure', I answered, 'just be careful.'

So, up he went, running all the way to the top of the coliseum, paused for a moment and then came jogging back down.

'I'm tired,' he said.

'How many steps were there', I asked.

'I didn't count them, I'll go up again.'

So up again he went and came back to report that there were 76 steps to the top - steps that he ran up about 10 more times during the rest of the evening.

I even made a trip to the top (after my wife's panic over Kadon being too close to a railing overlooking the coliseum floor).

Then, my 16 month old son got in on the action. Never too young to start doing stairs, I always say.

He only went up 38 steps a coupe of times - with me at his side so he wouldn't fall. He had a grand old time.

See, running stairs is fun - just ask my sons. It can be fun for you too.

Cross another stadium worth of steps of my list of things to run. Now, back to my driveway...

RFNH

Coach K

P.S. A full step by step stairs workout on DVD is yours as a free bonus when you order Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html - get it and get 20 of the best stairs exercises to build power, burn flab and gain stamina fast.

311 Pound Badger Spotted In Indie

311 Pound Badger Spotted In Indie

Dear Friend,

I just finished watching the sports on my local news and had to get this one out to you fast...

I just saw 6 foot 6, 311 pound offensive tackle Joe Thomas run his 40 yard dash.

The scouts were impressed with the former Wisconsin player. So was I. He ran a 4.92 - an incredible time for someone of his size.

But, he could've run faster. I think he could have run 4.8 or better and really wowed 'em in Indianapolis.

If you get a chance to watch Joe run, look at his start. It was horrible.

Compare it to the start demonstrated in Ultimate Insider Speed Training Secrets - http://www.makesyoufast.com/ultimate_insider_speed.html and you'll see what I mean.

Mr. Thomas could have made a few simple changes to how he started his race - and made a couple extra million dollars in the process.

Now, you may not be looking to impress the pro scouts with your 40 time. But you may want to impress you coaches, your teamates and your competition.

And, even if you don't give a rat's patooty about your 40 time - starting and sprinting correctly will help you get the most out of your workouts and keep you injury free.

No matter what you goal, if you are sprinting, you need to get the details to do it right. No shame in it - even the big dogs (and Badgers) can improve.

RFNH

Coach K

PS In case you skimmed over the link the first time, here it is again - http://www.makesyoufast.com/ultimate_insider_speed.html - I strongly recommend you run (dont' walk) over there and invest in yourself today.

Where I Was til 11 Last Night

Where I Was til 11 Last Night

Hi Friend,

Last night I had a 'thank you' conference call for those that took advantage of my Birthday Sale. Congratulations again if you got in on it.

I shared some detailed tips about running faster, running with proper technique, recovery times and methods, training youngsters, interval training and injury prevention.

I also heard some great stories about results. Here's a sampling...

A 60 year old man in California using UFT not only to lose fat but to keep in cardio vascular shape - his training is so effective that he can wrestle with guys less than half his age and not be gasping for air

A man from Virginia using UFT to prepare for a grueling fitness test - more than what most of us need to do on a day to day basis - hill sprints are helping him achieve his goals

A man from Chicago using techniques in UISTS to help his 11 year old son prepare for his athletic career - I gave him two easy techniques to improve on quickly

Another man, with just one simple to use technique from UISTS, who couldn't believe how much 'spring' he had in his step after training only a few times

A man plagued by shin splint pain until he started using the techniques in my Iron Shins program - he said 'I can't believe how powerful those methods are...'

As soon as I listen to the recording again, I'll share more incredible stories with you.

RFNH

Coach K


P.S. You can be next. You can start writing your own success story by going to http://www.makesyoufast.com/products.html and choosing which program is best for your goals. I look forward to hearing about your achievements.

Heisman Winner Can't Beat Girl

Heisman Winner Can't Beat Girl

Dear Friend,

I've been doing some research on a product for you that will be on the site next week.

While finding this info, I ran across an interview with Herschel Walker - one of the greatest football players of all time.

His accomplishments included:

1979 High School Back of the Year

3 time All American at Georgia

1982 Heisman Trophy winner
held 11 NCAA records, 16 SEC records, 41 University of Georgia records

drafted into the USFL

led NFL in rushing in 1988

But, when he was a little boy, he would get whipped by his sister (in foot races that is).

Mr. Walker tells the story of his slightly older sister - who was fast. Herschel (at the time) was a chubby little kid and she always beat him when they raced.

If you are a guy, you know that being beaten by a girl (at anything) can never be taken lightly.

Walker looked at it as a challenge.

He trained. She beat him.

He trained harder. She still beat him.

10, 20 times or more, she beat him.

But he did not give up. Most people have a tendency of quitting at this point. Herschel didn't quit - he kept training and racing against his sister until he could finally beat her in a race (and the first time, only just barely).

Walker says that winning that first race acted as a springboard for more success.

You should be doing the same thing. To win 'the race' in fitness, business, life - you have to be willing to keep trying UNTIL you win.

Successful people refuse to quit.

If you feel like you have failed before, don't worry about it. Focus on what you can do now to bring you closer to your goals. You may be beaten 10 or 20 or 100 more times but if you keep moving forward - you will win eventually.

Once you have a little success, focus on that success and use it as your own 'springboard' to more and more...


RFNH

Coach K

PS Without help, it's not easy to keep trying - that's why the majority of people fail. To get help from me in achieving your goals apply NOW to become a member of Coach K's Inner Circle. The monthly newsletter and CD (along with access to my restricted email address) can be just the ticket to get you (and keep you ) motivated. Race over and sign up here to get started - http://www.makesyoufast.com/newsletter_order.html

Hawaiian Hill Sprint Results

Hawaiian Hill Sprint Results

Dear Friend,

The success stories have been pouring in after I put out the challenge last week. Here's one from the Aloha State...


Aloha Tim,

I just wanted to let you know that my family and I are enjoying your Uphill
Fitness Training program. We've just started, this is our 3rd week, but so
far we think it's great. My husband, our oldest daughter (age 10), and I
all do a workout on Monday, Wednesday, and Friday. We love it because it
doesn't take up a lot of time and also because, when we're done, we feel
like we've gotten a good workout. The best thing about that, though, is
that we don't feel completely beat up the next day which makes it easy for
us to go back out and do it again when the next 'Uphill Training day'
arrives.

A couple of times, we were able to get some of my husband's family members
to do the workout with us. My Sister-in-Law (age 13) has done the workout
with us a few times. My two Brother-in-Laws have also done the workout with
us, and my Father-in-Law just tried it with us for the first time yesterday.

They have a great hill right next to their house. We found another one (a
bit steeper) up the road from where we live. So we have two great hills to
use which is nice for a little variety. I know there are more, but we'll
seek those out later. For now these two are perfect.

Like I said, we haven't been training long, BUT I can already see and feel
more muscle in my legs and arms. The type of muscle I haven't seen since I
was actively playing softball over 10 years ago. It's so great! I've tried
running and other types of exercise to try to stay in shape, but it's tough
to get excited to go on a boring run for 10-15 minutes. Plus, I didn't see
the kinds of results I'm already seeing with your program.

Also, my husband, who ran track and played football in high school, has been
grumbling to me for a while now about his fitness level. But prior to
hearing about and purchasing your program, there hasn't been anything he's
been motivated to do on a regular basis. Each day of working out was such a
challenge - it was like he had to force himself to do something he knew was
good for him, but didn't really want to do. My husband had experience with
hill sprints before, but after reading your website and your e-mails, he was
excited to know that it could help him get back into the kind of shape he
wants to be in. He was the one who kept bugging me to get Uphill Fitness
Training and, though we haven't even scratched the surface with all the
different ideas for workouts in there (starting slow), we already love it,
enjoy it, and are seeing results.

Thanks so much!

Stacie Mahoe
Hawaii

Coach K - Very glad you are getting such great results and having fun in the process, Stacie. Your story shows that men, women and children can benefit from hill sprinting in a fairly short period of time. People young and old can see results almost as if by magic...

Keep those stories coming and I'll keep sharing them. Successes like these get me fired up about hill sprinting even more.

RFNH

Coach K

PS This could be the story that changes your life. The one that inspires you to get into (or back into) the best shape ever. The best news is that YOU can make this story THE story by going to this page http://www.makesyoufast.com/uphill_fitness_training.html and investing in your copy of UFT right now.

Train Smarter Than Ivy Leaguers

Train Smarter Than Ivy Leaguers

Hi Friend,

What I saw on the internet late last night was shocking, to say the least.

After putting some finishing touches on the February edition of my Fitness Fast Track newsletter (you'll be getting yours soon if you are a member of my Inner Circle), I did some interesting web surfing.

As you probably know, I'm always on the lookout for how people are using sprints (especially hill sprints) in their training. And it seems that there is no short supply of athletes who are getting great benefits from these workouts.

One webpage I ran across, listed a summer workout for the wrestlers at a certain Ivy League university (name withheld to protect the guilty as you will see next).

At first, I was pleased. Kudos to the grappling team for using hill sprints to gain the strength, speed and power necessary to dominate their opponents.

But, as I looked closer, I gasped and said out loud 'What the...'

These ivy leaguers were NOT doing hill sprints.

Why? Because the workout read:
Day One 10 1 minute hill sprints
Day Four 14 1 minute hill sprints

1 minute hill sprints? Did the person who designed this program ever run a hill sprint? I think not.

Truth is, nobody can sprint for 1 minute. The closest anybody comes is probably an Olympic caliber 400 meter runner. If these wrestlers could sprint for 1 minute (10 to 14 times in a row), then they are in the wrong sport, my friend.

They should get out on the track and cash in on some Olympic gold and world sprinting records.

Unfortunately this thinking is all too common. I'm often asked:

'How can I do more hill sprints in my workout?'

And

'How can I find longer hills to sprint on?'

My answer is always this. It's not about how many or how long the hill sprints are - it's about the intensity that you run them with. This is what counts. This is what is special about this training - what brings the greatest results.

A true sprint is full out - as fast as you can possibly run. Do your 'sprints' this way and you won't have to worry about not doing enough of them or not having far enough to sprint.

(Remember however that the intensity is relative - you may have to train for awhile before your body is ready to go this fast. i.e. if you are just starting out, work up gradually).

We've all been led to believe over the years that more is better. Run farther, run longer. It's too bad that people try to apply this thinking to sprint and interval workouts - and miss the point completely...

To sum it all up for you: it's about the intensity, not the volume or the distance.

RFNH

Coach K
PS To find out exactly how many sprints to run, how long each should take and how much you should recover in between, get the step by step, connect the dots simple workouts in Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html

Take This Presidential Challenge

Take This Presidential Challenge

Hello Friend,

OK, first of all, am I the only one who has to work on President's Day? All right, so there are a few more of us out there - and if you're one of them, here's a little reminder for you.
I'm sure you know all about Abraham Lincoln - one of our country's most successful presidents - and all the obstacles he had to overcome to get to that position.

Want the laundry list?

Here goes:

1833 business failed
1836 nervous breakdown
1838 defeated in running for Illinois speaker of the house
1843 defeated for nomination to Congress
1848 lost renonination for Congress
1849 rejected for land officer
1854 defeated for U.S. Senate
1856 defeated for nomination for Vice President
1858 defeated again for U.S. Senate

Finally elected President in 1860.

Whew. Sometimes when you think you are the only one who runs into obstacles and barriers to reaching your goals, think of Old Abe.

Most of us would have quit, not long into this parade of defeats.

Never give up. If you always give your best efforts, you WILL eventually win.
Happy President's Day

Coach K

PS One way to help overcome stumbling blocks is to associate yourself with like-minded people. You can do this by joining the positive thinkers and doers in Coach K's Inner Circle - go to this page http://www.makesyoufast.com/inner_circle.html and gain the insider information that can make all the difference for your success.

Terminator 2 Flashback

Terminator 2 Flashback

Dear Friend,

You've probably noticed me talking to you about super female athletes over the past few days... and it's made me remember a conversation I had with a true super woman a few weeks ago.

A friend of mine, Tiny Rivers (yes, that's her real name) was a fellow presenter at a fitness seminar in Tampa the first weekend of this month. While we were talking, she brought up a main reason she got into fitness training - and became a personal trainer.

'Terminator 2 did it for me,' she said. 'When I saw Linda Hamilton's body, I thought... I didn't know women could have arms like that... I want them.'

Now, being a young, single man at the time T2 came out, I vividly remember Miss Hamilton's body... and I'll tell you this. Tiny reached her goal because her body isn't just as good as Linda Hamiltons - it's a whole lot better.

Tiny's training methods are pretty amazing. Not only does she focus on the outside training, but on the inside training as well - the mental stuff that is all too important (and too often missed).

And her methods don't just work for her - there's a reason she's become one of the most sought after personal trainers (by men AND women) in the Orlando area - her techniques are that good.

Now, you could fly down to Florida a couple of times a week to be trained by Ms. Rivers (and it would be well worth the trip) but now she's made it even easier for you.

She has put all of her life-changing secrets into her new program: The Super Powered Woman - http://www.makesyoufast.com/super_power.html

If you (or your girlfriend, wife, daughter, mother or grandmother) want to become a super-powered - then I highly suggest you go to Tiny's website and read more about it.

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

This program will make you leaner, stronger and feel better about yourself than ever before. Like I said, this program will teach you to make real changes from the inside out.

RFNH

Coach K

PS Here's what my wife Tammi had to say after using the program for the past two weeks: 'Tiny Rivers may have put together the ultimate workout package for busy women who are frustrated with all the garbage out there - I'm happy that I'll be able to say I was using Tiny's training long before Oprah puts her on her show...'

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

These Are Some Serious Athletes

These Are Some Serious Athletes

Dear Friend,

Wanted to let you know that tomorrow I'm getting the chance to see some serious athletes.

I'll be attending the University of Wisconsin women's basketball game because my 11 year old daughter gets to be a towel/ball girl. She did it last year too.

Here were her thoughts after the game.

'That was cool,' she said. 'The rest of my team is going to be soooo jealous.'

'What was so cool about it,' I asked.

'I got to touch a ball during the game, wipe up the floor and a REAL college basketball player actually fell on me!'

Well, I couldn't argue with that.

So, tomorrow she'll get the chance again and, like I said, I'll get to see some serious athletes.

Goes to show you how far women's athletics have come in a fairly short period of time. These women are athletes in the full sense of the word.

A far cry from a story my aunt told me about when she started playing basketball in the 60's. She was a stationary guard - couldn't dribble or shoot - only pass, because that's all girls could handle doing...

What a bunch of hooey that was.

Nowadays the women in college - and a lot of them in high school - could easily wipe the hardwood with me and most other guys.

Same thing goes for other sports and workouts - once thought too tough for women. Strength training, sprinting, football, hockey, wrestling, hill sprinting (as many of you already know). I think we may see the day when women and men compete against each other on the same playing field (already happening in some sports).

So, whether you are a woman or a man, no excuses. We are all athletes who can train to bring our bodies into the condition they were meant to be in.

Run Fast Not Hard

Coach K

PS Getting great responses after my call yesterday for UFT success stories from the female perspective - sprint over to http://www.makesyoufast.com/uphill_fitness_training.html for some serious inspiration and motivation.

Am I A Sexist Pig

Am I A Sexist Pig

Dear Friend,

First of all, let me tell you that I have been pleasantly surprised by the number of women who have invested in Uphill Fitness Training and my other products. Great to see that women out there are not afraid to go 'old school' with their training.

But, I got an email last week asking why I didn't have testimonials from women posted on the UFT webpage - http://www.makesyoufast.com/uphill_fitness_training.html -
The email went on to say something like:

'some quotes from women would have helped me 'get off the fence' earlier, order and get results faster'

Now, I'm all for helping as many people as I can, so I wanted to explain the missing testimonials.

Am I sexist?

Do I not think women are good enough to be on the site?

Of course not. The fact of the matter is, I have simply gotten less 'brag' emails from women - and most of them have only said 'thanks' without much detail on before and after or results.

But, again, I want to help you get opinions from all types of people. So, I'll be looking for more and more success stories from women to share with you.

In fact (law of attraction at work here), the very next day I received this email from Cynthia in Germany:

Dear Coach K,

Have just started using your hill sprinting techniques and plan to ramp it up even more as the weather thaws here in Germany. Thanks again for the inspiration and information.

Signed a 'forty year old mother of three' who feels like a kid again with your training.

Cynthia Shafer
Germany

(Coach K - Followed a few days later with more detail from Cynthia.)

Hi Tim,

Thanks so much for personally getting back to me and I am happy to say I
have indeed received your newsletter and loved the information and
motivation.

I live up on a hill, so I really only have to walk out my door and start sprinting, no more excuses. I had gotten so burned out on
cardio,(the slow, long type) but really find that the hill sprint workouts give me so much more energy.

Am looking forward to getting the sprinting manual to use with my kids, they both run track, and we have always done races outside the house, but nice to have some of your 'expertise' and a solid program to follow. Also noticed a killer hill and stair incline combo that goes up the side of the mountain we live on and ends with an amazing view at the top, and I have vowed to make that my spring goal. It is funny how we search for all these ways to get fit, spend hours driving to the gym and trying the latest fads until we get wise enough to realize that the basics work best.

Thanks again and please feel free to use my testimonial.

Your daily motivation is great, have been bounding the stairs in my house and will be running after my kids up and down the sledding hills in the Swiss Alps next week on vacation.

Take care and keep the great information coming!

Cynthia Shafer

Coach K - Now that's more like it. I know that there are plenty of women out there training to be super women - who have started getting great results from adding the 'right' kinds of exercise to their workouts. Women who are empowered, feel good about themselves and don't care what others may think about how they exercise.

If you fit that description (or want to), I look forward to hearing from you and will be happy to share your story.

RFNH

Coach K

PS You can take advantage of the same information, personal attention and motivation that Cynthia is benefiting from. All you need to do is join Coach K's Inner Circle http://www.makesyoufast.com/newsletter_order.html Click the link NOW to find out how you can get almost $400 of bonus material at no extra charge when you become a member.

Heels Over Head Goals

Heels Over Head Goals

Dear Friend,

Last night I got some more incredible news.

You may remember a few months back, my 2nd oldest daughter set her goals for her basketball season - and started to achieve them after she had written them down. (She finished up her season this past weekend and reached ALL of them).

Now, getting my 11 year old to listen to me was one thing... but try to get your 13 year old to buy into anything that her lame old dad has to say...

That's why last night was such a big event.

Despite the fact that her dad's not cool. Despite the fact that she's not going to listen to her parents tell her what to do. Despite the fact the she knows everything there is to know...

She accomplished a huge goal.

You see, my daughter Kelsie is a cheerleader and her biggest goal in life right now was to get her back handspring (on her own).

I got a clue that she might be listening to me last week. I saw a piece of paper taped to her bedroom mirror with some goals written on it - something I had told her to do last August but hey, better late than never...

So, last night when my wife brought my daughter home from tumbling practice, I was happy to hear that my suspicions were right. She had listened to me - and it had worked.

As they came in the door my wife said, 'Don't you have something to tell Dad?'

'I got my back handspring, ' Kelsie said - and couldn't have looked more proud.

(my 8 year old got it last night too!)

'Not only did she do one,' my wife continued, ' she did 4 in a row. You should have seen the look of determination on her face when she did it.'

'Even better, she did it on the 'bad floor' - not on a spring floor or a good mat.'

I, of course, took full credit for this accomplishment. Well, not really... But I did say 'Look what happened when you wrote your goal down where you could see it every day... you accomplished it in under 2 weeks... think of how quickly you would have gotten it if you had listened to my back in August.'

You can have this same feeling if you have written goals because you will accomplish them.

Now, I don't have room here to fill you in on all the details of reaching your goals the fastest - not the same amount of time I have to help my kids every day.

But, if you liked this story and advice, it's really just the tip of the iceberg, it's only the start. Where I do have space for detail is in my Fitness Fast Track newsletter and CD. It's there that I can get into the step by step processes of being successful (the same steps that I teach my own children and the athletes that I coach).

You are welcome to become a part of the select group who gets this newsletter and CD every month. All you have to do is apply for membership in Coach K's Inner Circle.

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

With me as a guide, the information you receive can take you to the next level.

But, be aware that this group is growing all the time. Eventually, it's going to get so big that I won't be able to give the kind of individualized attention that I do now - I am going to have to cut down on the access that people have to me.

This might be your last chance to get in to this special group but it's simple to enroll.

It's one thing to get a short daily email from me, it's quite another to get in depth information and access to my private email address.

When you join, you'll be opening yourself to repetition of essential information. You will feel like you have me as your private coach - telling you what you are doing well (and what you are doing wrong).

Take this offer seriously. This is breakthrough information available in no other form from me.

Now, I won't force you into joining (I won't track you down and make you do it) but deep down you know that the devil is in the details - that you'll get to your goals faster when you have them. You will reach success faster by joining today.

Do you want to get there at a snail's pace or at lightning speed?

RFNH

Coach K

PS When applying for membership, you will have two options:

1. You can join as a yearly member and get a FREE Bonus Gift ($397 value)

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

OR

2. Try out the program on a monthly test-drive basis.

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

Bo Knows Hill Sprints

Bo Knows Hill Sprints

Dear Friend,

... and he used them to help win 4 National Championships in basketball at UW Platteville.

I knew about Bo Ryan's success ( 353-76 record, 82.2 percent winning percentage, 8 conference titles, 9 straight playoff appearances ) but I didn't know about the details until I got the email below:

Coach K,

I just got an email back from an old friend of mine. Ben Hoffmann who
played point guard at UW-Platteville under Coach Ryan and now is the head
basketball coach at Hartford Union High School and is also a science
teacher.
The workout was an 8 week progression. They started with 4 hills and
increased that each week. Each week they ran the hills two times a week. He didn't know the distance the hill was or the degree of incline. He said it took them about
20-30 seconds to get to the top each time. He felt it was a great workout
but also gave the team a sense of accomplishment together as a team.

If you ever go to UW-Platteville Coach K, this hill is located by the dorms
near a wooded area by the large parking lot. People would also go sledding
on this hill. The dorms are located in the circle, you can find them on any
UWP map (Pickard Hall, Hugenin Hall, and Brockert Hall). Hope this helps.

Have a great weekend!!!

Jay

Coach K - Thanks a bunch Jay. Now, not only is the 'M' hill on my list of hills to run, I'm adding this one as well. If it can help build national championship athletes, it can sure give an old guy like me a great workout. Look for the full story and pictures in an upcoming issue of Fitness Fast Track (free to members of Coach K's Inner Circle).

RFNH

Coach K

PS Hill sprints may be the best kept secret out there. Seems like every day I run into examples of successful athletes who have used them. Luckily they don't have to be a secret to you anymore - get UFT here - http://www.makesyoufast.com/uphill_fitness_training.html - and get the insider details.

The Manure Under Your Seat

Dear Friend,

First of all, I'd like to congratulate you again if you took advantage of my 38th Birthday Even this past weekend. I will be sending you information on your Bonus Gift later tonight.

Second, I want to apologize to you for not sending this email yesterday... my internet provider was down - pretty frustrating to say the least. But, I think I'll make up for it today.

After spending the morning cleaning my basement (always a treat), I plopped down for a few minutes and watched part of a TV show that my daughter recommended to me.

The show is called Two-A-Days and if you played high school sports can relate in a big way. It follows a high school football team - Hoover in Alabama- through its season. This team is ranked as one of the top programs in the country.

So, this episode dealt with the week leading up to (and the big game) Hoover's biggest rival - Vestavia. Great stuff on preparation and motivation during the week.

The most interesting part showed the actual game day. It was here that Hoover was thrown a few curveballs in its quest to come out on top.

1.When the team arrived, they were not given a locker room but asked to dress in a storage shed instead - complete with foul smelling port-o-johns...

2.When the fans arrived, they found that manure had been piled under the visitor side bleachers - making it difficult to sit there - much less cheer on their team.


3.During the game, Vestavia employed illegal chop blocking to shut down Hoover's running game.

4. Late in the 4th quarter, Hoover found itself down 24 to 21.

So, what does a championship team do to deal with all of these obstacles? It overcomes them. It uses them as motivation to And that's what Hoover did, rallying to win the game 28-24 in the final seconds.

Stories like these can help you overcome your own obstacles to success.

Chances are, you'll find yourself with a crummy dressing room, manure under your stands, and the victim of illegal tactics at some time during your quest for success. You may even find yourself down with only seconds remaining in the most important 'game' of your life.

It is here that you have two choices.

1.Become a loser. And by that I mean that you quit.
2.Become a champion. Give everything you've got, use adversity to fuel your inner fire and come out on top. Successful. Empowered.

Think of this example the next time life throws you a few curves - in fitness, in business, in life. Take charge of your own destiny and reach any goal that you set for yourself.

RFNH

Coach K

PS Hill sprints - http://www.makesyoufast.com/uphill_fitness_training.html - give you valuable experience in reaching new heights. They can become a metaphor for your own climb to new heights if you follow this link and invest in your future self today.

Tasmanian Stair Climb Fitness

Dear Friend,

I got a belated birthday present in the mail today. It was the first newspaper sports page that I've ever read direct from Australia - Tasmania to be exact.

Why was I getting this clipping through the post? Take a look:


Hi Tim, And thanks for your regular newsletter.

Just thought you might appreciate a little bit of Aussie gossip.

Serena got her butt whipped by Austria's Sybille Bammer just three weeks ago, in the Hobart International, and apparently got mad!

According to the Australian (Sport section) for Monday 29th Jan, Running off her frustration around Hobart's Battery Point (a spoofy expensive inner city suburb) she said ...

'It was like a Rocky scene. I am running and I get to this park and I see these stairs and I run up them and do some exercises and I was sweating.'

The rest is history. She chewed up Marie Sharapove and spat her out to win the Australian Open.

So Serena runs stairs, huh?

I'll send you the article by snail mail, just for your clip file.

Best regards from Tasmania.

Denis Backhouse

Coach K - Great story. Thank you Denis. I enjoyed reading about this for one major reason.

It shows what true champions do when things aren't going their way.

Notice that Serena didn't quit the game. She didn't say 'scroo it' and start whining, making excuses or throwing temper tantrums. She didn't just curl up and die.

Instead, she took action. She did something about her problem. And came back and kicked some serious buht in the process.

Also great to see other elite athletes running stairs in their training. I'm tellin' ya, I ain't making this stuff up. It works for high level athletes and it can work for you.

If you don't have Stair Climb Fitness yet, remember that you can get it as a free bonus when you buy Uphill Fitness Training.

And speaking of UFT, NOW is the best time to get it because you won't see it at a lower price for the rest of the year (or maybe ever).

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



RFNH

Coach K

Even Better Birthday Sale - Under 4 Hours Left

Even Better Birthday Sale - Under 4 Hours Left

Hello again Friend,

Wanted to thank you again if you've taken advantage of this unprecedented offer. In fact, I'm having so much fun chatting with people today that I'm adding a special mystery gift to any package ordered by 11:58 tonight.

It's my birthday but you're getting the gift.

Don't worry, if you've already ordered, you'll get this special bonus too.

If you haven't ordered yet, I strongly suggest you don't wait any longer. Take action now. Get 38% off of these products a valuable gift.

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

I know what it is. You don't. The only way you'll find out is to get your buht over to http://www.makesyoufast.com/coach_k_birthday_sale.html and place your order NOW.

RFNH

Coach K

PS Since I've started writing this, another 9 minutes have passed... the time is short and you may be kicking yourself tomorrow if you don't act fast.

Birthday Celebration Sale Update

Birthday Celebration Sale Update

Happy Friday Friend,

The response to my Birthday Sale has been outstanding and I would like to thank (and congratulate) everyone who has gotten in on it.

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

I've traded emails with a number of people who had been on the fence about ordering - but these lower than low prices made this an offer they couldn't resist... They just couldn't use the 'I can't afford it' excuse anymore. Now, they can quit stressing out and start getting in supreme shape.

Needless to say, they were super excited.

Now if you haven't checked out my Birthday Sale yet, NOW would be a good time to do it.

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

But, remember. This ends at 11:58 tonight so I highly suggest that you speed on over and give it a look see before it's too late.

RFNH
Coach K

PS Thanks also for all the birthday greetings, well wishes and visits to my site - my energy levels are soaring today - we're talking some serious positive power!

Coach K's Birthday Sale - 1 Day Only

Coach K's Birthday Sale - 1 Day Only

Dear Friend,


Oh boy. This is a biggie. I have never done anything on this scale before. It's so HUGE that I can only keep the offer open for you for 1 day - so you'd better move NOW.

Why? Because today (February 9th) is a big day for me - my 38th birthday. And I've decided to give YOU 38% off some of my best selling products:

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

That's right - 38% off - you will NOT see prices this low again this year - and maybe never. They are so low, that I can only keep this offer open until 11:58 pm - February 9th. Then I've got to close the doors on it...

So, drop everything you're doing and sprint over to this page ASAP and find out just what presents I'm willing to give you on MY birthday.

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

Plus, once you click the link, you'll see me celebrating my big day.

And then tell me the truth - not bad for an old guy like me, huh?

Want to see what I mean? All you have to do is get your rear in gear and head on over to http://www.makesyoufast.com/coach_k_birthday_sale.html to see yours truly in action.

Regards,

Coach K

PS Just by clicking the link, you'll be wishing me a happy birthday and sending some positive energy my way - I promise that I'll send it right back to make your day a special one too. Let's both live it up and have a killer Friday together.

How I Tried to Help Bears

How I Tried to Help Bears

Dear Friend,

This may sound like sacrilege from a lifetime Packer fan - but on Sunday afternoon, I tried to send the Bears some Super Bowl energy.

Here's how I did it.

I keep a list. A list of all of the things I want to do over my lifetime (it keeps growing all the time).

One 'to do' on my list was to run a hill. A very specific hill. One that I finally found on Sunday.

That hill is now called Payton's Hill. But when Walter Payton ran it, it was called Nickol's Knoll.

Walter Payton played the last time the Bears were in the Super Bowl (with better results) and he trained summers behind his house on this particular hill. His workouts were legendary and made his teammates puke or go home without finishing his routine. Hill sprints gave Payton an edge - the power to run over opposing players (even if they DID outweight him by 50 or 60 pounds).

Yup, I flew back into Chi-town on Saturday night after presenting in Tampa over the weekend. Sunday morning, left my hotel to go to my daughters cheer competition in Palatine.

During a break (a very long break), I went out in search of Payton's Hill. And I found it. Coincidence or law of attraction - it was actually within sight of the hotel where I had slept the night before.

So, I drove up and parked, bundled up (it was 3 degrees below zero without the windchill) and flipped on my video camera.

Trudged around in the snow - hey, nothing was going to keep me from my goal - ran Payton's Hill, achieved my goal and filmed the whole thing so you could see it too. The energy and vibration in that place was fantastic.

But, this is going to be a very, very limited edition DVD. The only way you could have gotten one was to attend the Fitness Bootcamp where I presented this weekend and to invest in my Elite Training Secrets Package which included all of the following products:

Uphill Fitness Training Program $146 value
Ultimate Insider Speed Training Secrets Program $131 value
Iron Shins DVD $83 value
Full Speed Fat Loss 5 CD Audio Program $397 value
Top 5 Reasons to Hill Sprint CD $29 value
How To Sprint Classic Training Manual $51 value
3 Month Subscription to Fitness Fast Track Newsletter
and Audio CD as a member of Coach K's Inner Circle $74 value
___________________________________________________
Total Value: $911


But, you might still be lucky enough to get in on this incredible, unprecedented offer.

Here's why.

Plenty o' people jumped on this one-time opportunity at the seminar - but I happen to have 4 left over.

Only 4 (and I don't feel like tearing apart the packages) - but I am offering them to you at the same low price offered at the seminar. You can save up to $414 by leaping on this offer NOW.

This is the 'kitchen sink' of offers - and you'll never get a chance to have it all for this rock bottom price again.

Use this link to order before these 4 are gone. Because I will not be extending this offer - you can bet on it.

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

Run Fast Not Hard

Coach K

PS This is not the time to hesitate. I fully expect these 4 Training Secrets Packages to be gone quicker than Rex Grossman might be gone from Chicago... ORDER NOW

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

Why The Bears Got The Lead

Why The Bears Got The Lead

Dear Friend,

Big game yesterday. Maybe you heard about it. Super Bowl 41 in sunny (or maybe not) Miami.

If you saw the opening kickoff (or at least the highlights), you saw Devin Hester return the ball all the way for the first 6 points of the game. He has some serious speed.

Here's what else I saw:

Hester was going to have a nice return - why the Colts kicked the ball to him is beyond me (notice that they quit doing that for the rest of the game with much better results) - but he should not have scored.

Here's why.

Two Colts had a shot at stopping him short of the goal line.

The first had a good angle on him - coming from the middle of the field and chasing him toward the sidelines. But watch the replay and look at this guy's sprinting form. It is pathetic. Head back, body all over the place wasting energy, arms and legs flailing wildly - there was no way he was going to catch the ball carrier moving that way. He was running hard.

The second (I think it was number 42) did not have a good angle - but caught Hester at the goal line anyway. Why? Because he took a page right out of Ultimate Insider Speed Training Secrets - http://www.makesyoufast.com/ultimate_insider_speed.html - and sprinted the right way.

Even though it was a nerve - wracking situation, he was running relaxed - and fast. Good arm and leg action, great head and shoulder position - he looked like a machine, like a sprinter in a 100 meter race (and with Hestor as the finish line). He caught up at the goal and only then did he break form and tackle the Chicago player into the endzone.

A couple more yards or a little better angle and he would have stopped the Bear before he scored. Even from the 2 or 3 yard line, who knows? With the way the Bear offense (and Rex Grossman) were playing, the Colts defense may have held them to 3 points... or less.

Now, in the end, the first score didn't affect the outcome. But, the play is a great example of training your body to run the right way. (And in the importance of paying attention to the details whenever you train). Then, in a game or during competition, when the ship hits the fan, your body will remember how to move fast.

2 or 3 steps could have made the difference in the outcome of the Super Bowl. The same is true for you. Running with proper technique can help you win the big game or the big race. It can also help you get the most out of your workouts - without injuring yourself in the process.

Run Fast Not Hard

Coach K

PS I strongly suggest that you watch for a kick buht opportunity in an email later tonight. This is definitely a 'if you snooze, you will lose' scenario. Keep watching that Inbox.

Interval Snow Workout

Interval Snow Workout

Dear Friend,

I guess it shouldn't be a surprise to you that it snowed (again) here in Wisconsin last night.

Not a ton of snow, just enough to make me have to shovel (and not enough to have to use the snow blower).

The other night it snowed also. And of course all of the snow in the neighborhood seemed to blow into my driveway and sidewalk.

As I was shoveling, I decided to make it into an interval workout. Hey, I might as well get some benefit out of being cold and throwing the white stuff around.

So, instead of slow, steady shoveling, here's what I did.

Throw 10 shovelfulls as fast and explosively as I could - using upper and lower body.

Then 20 slow and easy.

Repeat.

This got my heart and lungs going and my muscles warm and running. And, I was able to finish the whole job without a break. I actually felt incredibly energized when I was done.

This mini 'workout' followed some basic interval training rules.

1. Go high intensity and fast for short bursts.
2. Recover with active or passive rest in between.

Put these techniques to work for you in your exercise routine (and in your chores around the house). You'll love the feeling and the benefits that come from working interval exercise into your day.


Shovel Fast, Not Hard

Coach K

PS Just a reminder that you have until midnight tonight to order Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html - and get a bonus preview workout send directly to your inbox so you can get started right away. Don't waste any more of 007 if you haven't been making progress on those resolutions...