How Full Is Your Wellness Account?

How Full Is Your Wellness Account?

Dear Friend,

Your fitness "bank account" acts just like your checking and savings...

Here's how:

The first couple years that I taught high school, I worked with ED/BD and At Risk students. These terms change state to state and over time but in general I was working with kids with a wide range of emotional and behavioral difficulties. And with kids who were "at risk" not to graduate.

Now, many of these students had difficulty with authority figures and following rules. On the other hand, lots of them had a great sense of humor and could be very pleasant to be around (when they chose to be).

What I always tried to teach these kids was that they needed to build an emotional bank account with their teachers, their principals and other adults in positions of authority.

In other words, I suggested they were nice, polite and friendly to these adults on the good days. That way the adults would develop a relationship with them and maybe even grow to like them. This was like depositing muney in the bank - building a positive account balance. Each time they did something good, the balance would grow a little bit.

Then, when there was a bad day (and those undoubtedly came), it would basicly mean that there was a withdrawal from that account. The balance would go down, but - as long as it didn't get too far overdrawn - they could always build it back up on the next "good" day.

I like to apply this same principle to my health and fitness (and I suggest that you should too).

Take eating for example. Think of every meal or day or week that you eat healthy as making deposits into your health account. Then if (OK, when) you eat something not so healthy, you have a high enough balance that you won't need to send yourself an overdraft notice... you can simply start making positive additions again the next time you eat.

Or exercising. Every day that you work out credits your account. If you miss a day, no big deal. Again as long as you don't miss too many days, you won't go into the red.

The beauty of this system is two fold:

1. Once you've build a large enough balance in your account, it can be motivating because you don't have to be perfect. You don't have to beat yourself up when you have a bad day. You know that your account can take a slip up now and again... as long as you start making those deposits again as soon as you can.

2. No matter how bad your situation is (or becomes), you can always start building your health and fitness account. You can make deposits any time, day or night - and as often as you like. You can build a positive balance, no matter where you're starting from.

One way to magnify the size of the deposits going into your account is to add high intensity exercise into your workouts. No pun intended, but it's the best way to get the most bang for your buck.

And speaking of bucks... how about saving yourself a few in the process. Click here for the programs that will help you make maximum deposits into your wellness account - and give you the freedom to be human (not have to be perfect but still make forward progress).

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

By the way, these amounts are available to you for a limited time... in fact, I'm planning on pulling the plug on this event on Sunday. If you are one of the many who have acted already - congratulations to you. If you haven't acted yet, and still want in on it, click that link today. Not tomorrow... TODAY.

What does your health account bankbook look like right now? Do something to start making healthy deposits and you'll soon be "in the black."

RFNH

Coach K

PS Let me emphasize one more time - Sunday, Sunday, Sunday may be your final chance to take advantage of this event. I'm not thinking of offering another special on these products again this year... so if I were you, I'd hop to it.

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

Copyright, Tim Kauppinen, 2007

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2007,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.

The Latest U.K. Motivational Secret

The Latest U.K. Motivational Secret

Dear Friend,

Sometimes it only takes a very small change to spur you into action... and here's an example from a rather strange place - a shopping mall in the United Kingdom.

Seems a study done and published in the American Journal of Health Promotion looked a small change made in the mall.

A simple sign was put up next to the escalators - encouraging people to take the stairs instead. Guess what happened?

The number of people who chose the stairs over the "lazy way" rose from 4% to 10 %. Just from one little sign.

You can take advantage of this too. It's human nature to need to be reminded of things (just ask my wife how much she needs to remind me of things!)

We all know that certain choices are better - like walking up steps instead of riding up the escalator - but we need constant reminders. Basicly, we are more likely to make the better choice when we are told (or reminded) what to do.

It helps too if the better choice reinforces your decision. Take the stairs for example. Running up the steps makes you feel good. Makes you happy with the decision you made. Just this morning I ran up two flights of stairs (twice because I went to the wrong conference room) on my way to a meeting. At the top I felt more awake, more alert and energized. I could actually feel the muscles in my legs activate.

Just think how good you could feel doing an entire workout on the steps.

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

Stair workouts are one of my favorites - and always have been. And one of my favorite resources for this type of training comes from my friend Virgil Aponte. I think of him as the true stair training guru.

His DVD, Ultimate Stair Exercises, will provide you with workout variations you probably never dreamed of. You'll never get bored after adding these to your exercise menu.

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

Not only that, having Virgil's program will be a constant reminder to always take the stairs - no matter which method you use to go up.

If you're looking for a simple way to ramp up your workouts, I highly recommend you give Ultimate Stair Exercises a look. I use these methods almost daily in my training and - believe me now and listen to me later - they work like nobody's business.

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

RFNH

Coach K

PS Of course Mr. Aponte loves hills too. (Stairs are nothing more than hills with steps anyway). He recently told me about taking his mother and his auntie for some high intensity training on a hill - watch for more in November's Fitness Fast Track newsletter (FREE to members of Coach K's Inner Circle). I think you'll love this inspirational story as much as I did...

Copyright, Tim Kauppinen, 2007

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2007,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.

Would You Freeze For This?

Would You Freeze For This?

Hi Friend,

Think about how fun it would be to sit outside overnight in sub-freezing temperatures... and end up with nothing to show for it.

My wife told me a story last night that I just had to share with you. Frankly, it boggled my mind.

Let me tell you first that Tammi is a dedicated, day-after-Thanksgiving Day shopper. A tried and true Blak Friday veteran.

This year she left home at 3 am to make it to the first store opening by 4. She enjoys the craziness and shares the experience with her sister and mother.

To make a long story short, many hours and multiple stores later, she ran into one of our old neighbors, who told her this story:

"We waited overnight at (a certain blue and yellow themed electronics store) to get in on the early bird deals. We got there at midnite, stood in line and froze (low of 15 degrees F) - all to be one of the first people in the door. But, we didn't go early enough - we waited all that time but, once we got in, everything we wanted was already gone..."

(You may be wondering why I'm telling you a shopping story. I promise you there's a good reason, and here it is)...

It always amazes me what people will go through to get something they really, REALLY want. They'll stand in line, fight through crowds, be uncomfortable, withstand the cold, the rain, the snow - anything to get what they desire.

Unfortunately those things they want are usually just material goods. A new computer, a bigger TV, the latest gaming system... and, hey, I'm all for having those things too.

But, when it comes to more important aspects of life - like your health and fitness - many people have a more difficult time.

Either:

They don't know what they want.

Or

They aren't willing to do ANYTHING necessary to get it.

In the first case, many people don't know what their goals are in fitness and wellness. They have no problems envisioning that new LCD TV hanging on their wall, but can't (or won't) picture themselves as stronger or healthier or faster or fitter or leaner...

In the second, even if they can see where they want to be, they are unwilling to go to any lengths to get there. Some of these same people will camp outside for 7 days and nights to get season sports tickets for their favorite team, but won't take one single action towards reaching their fitness goals.

Anyway, ask yourself this about your fitness:

What do I want?

Then ask yourself this:

What do I REALLY want?

Define it. Turn it into your burning desire. Doing so will help you go to any lengths - to do whatever it takes - to get it.

RFNH

Coach K

PS When you define what you want - your number one priority in health and fitness, then click this link to get some valuable tools to make your journey easier - http://www.makesyoufast.com/holiday_fitness_event
Remember that taking this action quickly can give you some substantial savings on some of my most popular programs. This event will end soon... so don't hesitate.

Copyright, Tim Kauppinen, 2007

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2007,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.

Making The Most of This

Making The Most of This

Dear Friend,

"one of the most important things in this league is making the most of your opportunities when you get them..."

I heard this quote today while doing some work... and having the Bears-Broncos game on in the background.

The comment was about a Denver running back named Andre Hall - ever heard of him? Most people, including me, hadn't before today.

But, there he was, the starting running back for the Broncos - making the most of his opportunity to the tune of almost 100 yards and a touchdown (almost enough to beat the Bears today - except that they had a not-so-secret weapon called Devin Hester).

I also heard that Hall had spent the last two years on the practice squad and actually spent time in Chicago's training camp before coming to Denver.

So, think of all of the things that had to happen for Mr. Hall to get this opportunity. Good and bad things. He had to get cut from the Bears. He had to get invited to the Bronco's camp. He had to tough out two years on the practice squad. A slew of other running backs had to get injured. He had to impress the coaches enough to give him a shot... and so on and so forth...

He was right to take advantage of his chance when it came.

Now, would this have been Hall's only opportunity? I don't think so. I'm not a believer in the "opportunity only knocks once" belief. In fact, if you're like me, you know that opportunity knocks every single day.

The most important thing to do (like I was reminded of during this game)is to take advantage of opportunities when they come. Ignoring them becomes a bad habit.

Once you start seizing these chances on a regular basis, your success will soar. You'll be able to recognize them more easily and jump at as many as possible. You'll be surprised at how simple it becomes to take action and move forward.

Don't let any opportunities pass you by.

RFNH

Coach K

PS One opportunity that is almost gone is to get 30 Second Conditioning for only $29. After 5 more are grabbed up, the price will increase to 39 smackers. Seize your copy today - http://www.makesyoufast.com/30_second_conditioning.html
Copyright, Tim Kauppinen, 2007

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2007,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
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3 Things I Learned From Workout

3 Things I Learned From Workout

Dear Friend,

Reminders of what works - along with new ways of doing things - can make your workouts more effective, more satisfying, and more fun.

Saturday I met my friend at the local high school track for a workout. He wanted to show me some new stuff he had been doing - and I wanted to teach him some of the 30 Second Conditioning exercises I had been putting together.

We weren't there that long, but I learned (or was reminded of) a great deal of important information:

1. Weather is not an excuse. Even though the temperature was in the 20's and the wind was whipping, we got in a quality workout in the great outdoors. Not only was it as good as an indoor workout, in some ways it was better.

I have to admit that I'm not a big fan of the cold (I know, why the heck do I live in Wisconsin?). I even had a thought on Saturday to try to find an indoor space to exercise. I'm glad I didn't. Following the outdoor workout, I felt refreshed, re-energized... moving fresh, crisp air in and out of my lungs added a whole other dimension to the workout results.

2. You can ALWAYS find new ways to exercise. My friend showed my some boxing and core techniques he's been working on and they kicked my buht. Even though I've been exercising regularly, different tactics and different combinations hit my body in completely different ways. I haven't done a lot of punching for quite some time, and believe me my muscles felt it. Not only that, my heart and lungs got revved up pronto. Effective way to confuse your body and get results.

3. The 30 Second Conditioning program can be done by everyone. My friend is 50 plus years old and has had major joint replacement but was able to complete the techniques that I showed him. Even if he felt an exercise wasn't "do-able", we simply modified it to meet his needs. Full body movements combined with a dynamic warmup routine - and we really just scratched the surface of what I'm putting in the program.

http://www.makesyoufast.com/30_second_conditioning.html

So, there you go. My revelations from my Saturday workout. Incorporate these thoughts into your own workouts and you'll love the results.

RFNH

Coach K

PS One last heads up for you... the pre-duplication copies (along with the lower pre-duplication investment) are almost gone. In fact, just 9 remain and I expect those to be gone before the end of today. Give yourself (or someone else) the gift of fitness for the holidays - click here now because you can - http://www.makesyoufast.com/30_second_conditioning.html


Copyright, Tim Kauppinen, 2007

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2007,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.

A Workout For Today

A Workout For Today

Hey Friend,

Hope your holiday was great. I'm actually about to run out the door to work off some of that turkey from Thursday. I'm meeting a friend to show him some of the new exercises I've put together in 30 Second Conditioning. I'll be sending you another email later today to let you know how it goes.

Also, because I know you were probably busy over the past two days, I wanted to update you on the pre-duplication special amount for 30 SC. There are now just 17 copies left that I'm letting go at $29. When those are gone, so's your chance to get in on it.

http://www.makesyoufast.com/30_second_conditioning.html

Like I said, I'll give you some details of the workout later today - but if you wait for then, you may end investing $39 instead.

Until later.

RFNH

Coach K

PS Great quote I heard during a college football game last night: "if you're riding the fence and the pickets are hurting..." Time to say yeah or nay and get the pickets out of your backside. I suggest you get both legs over and invest in your health right now.

http://www.makesyoufast.com/30_second_conditioning.html

Copyright, Tim Kauppinen, 2007

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2007,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.

A Day To Be Thankful

A Day To Be Thankful

Dear Friend,

Happy Thanksgiving to you and you family. On this day remember to be thankful for all of the good things that you have, and all of the good things that are coming to you in the future.

Have a wonderful day.

Coach K
Copyright, Tim Kauppinen, 2007

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2007,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.

Think These Guys Are Old?

Think These Guys Are Old?

Dear Friend,

I tried to ignore all the hype around this over the past week or so. But after hearing things like:

Senior Bowl

Battle For The Aged

Old Timers Day

... over and over again during that time, I had to bring it back up.

All of those terms were used to describe the Sunday afternoon football game between the Green Bay Packers and the Carolina Panthers. More specifically, the terms were used to describe the two quarterbacks - Brett Favre (age 38) and Vinny Testaverde (age 44) - the oldest tandem of starting QB's ever in the NFL with a combined age of over 82 years.

(Before I go on with that, let me thank you if you jumped on the 30 Second Conditioning special that I sent you last night. In fact, response was so great that the 25 copies I guaranteed at the pre-duplication amount vaporized before I even got up this morning... I guess I didn't count on other people being up late - or living on the other side of the world.

Because I don't want to punish you if you weren't a night owl or an early bird, I'm going to expand the special to one more set of 25. I expect them to go just as fast as the first set and then the amount jumps 34%. So, if you're interested, get yours right when you get this email.)

http://www.makesyoufast.com/30_second_conditioning.html

Back to my old-timers story...

If you're like me, you were put off by all the talk centering around how "old" the players were in that game. The announcers and the media acted like the quarterbacks were sukking down prune juice and pounding geritol on the sidelines - then pushing their walkers and wheelchairs out onto the field.

But, if you looked at the game, you saw a different view. Here were two athletes - with tons of experience - playing at the highest level of football on the planet.

On one side, Brett Favre, who is having one of the best years of his career. Still maybe the strongest arm in the league and able to make plays that 99% of the players can't even dream of making. He's led his young team to a 9-1 record.

On the other side, Mr. Testaverde showed off his own arm and his accuracy (see his long completion in the first half?). He even scrambled for a big gain - without hurting himself or anything. Looking at Vinny, you'd never guess his age... he's definitely taken care of himself.

So, even those these two are no spring chickens anymore, there's no reason to write them (or yourself) off because they've reached middle or old age. They're excellent examples of being as young as you choose to be. They're having fun doing what they love, being successful, and not letting "experts" tell them they're too old to do what they're doing...

Maybe, this hit home because I'm about the same age is Mr. Favre. I'm not going to let anyone tell me I'm too old to do anything I want to do. How about you?

RFNH

Coach K

PS One great way to put the brakes on the fast train to aging is to keep the right exercises in your workouts. Exercises like the ones detailed in my latest program. Find out more here:

http://www.makesyoufast.com/30_second_conditioning.html
Copyright, Tim Kauppinen, 2007

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2007,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.

By The Skin of My Teeth

By The Skin of My Teeth

Dear Friend,

Earlier today I promised to give you more info on my all new 30 Second Conditioning Program. And, although you won't get this until after midnite, I did meet my goal of getting that info out - just barely.

Now, it wasn't easy. Home with sick children today - and even more challenging, home with my 2 year old who loves to "help" me with my laptop. Hey, he means well and he's so darn cute. Can't get mad at him but he does slow my productivity...

So, here as promised is the link to 30 Second Conditioning

http://www.makesyoufast.com/30_second_conditioning.html

And I want to let you in on something else. Remember when I said the price would go up once I put this out there? Well, it's going to happen.

But, I want to give you one last chance to hop on the pre-duplication special amount.

And so I'm going to keep the lower amount for the next 25 copies that are snapped up. When 25 are gone, the amount jumps up to $39.

http://www.makesyoufast.com/30_second_conditioning.html

They won't last long.

RFNH

Coach K

PS Watch later this morning for my rant and rave about the Packers-Panthers game from last Sunday. I tried to let this one go... but now I've got to get it off my chest... but only after I get a little sleep.
Copyright, Tim Kauppinen, 2007

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2007,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.

30 Second Conditioning Update

30 Second Conditioning Update

Dear Friend,

A few weeks back I introduced you to one of my new upcoming products - the 30 Second Conditioning manual.

I told you how it contains exercises that I've learned over the past 15 years - exercises that sprinters use to get in great shape fast... and stay that way.

The manual is nearing completion (release date set for December 11), and it's chock full of workouts that can give you abs, arms, thighs, shins and buns of steel. Not to mention make you stronger, faster and full of energy - all using short, bursts of exercise... lasting 30 seconds or less.

And, I also told you that, when I put more details about the product on my website, the amount for the product would go up.

Well, today is that day, my friend. Later you'll see the detailed description of 30 Second Conditioning go live on my site - and when it goes up, the investment amount will soon follow.

This may be your last chance to get in on the low, introductory purchase amount.

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

If you've been hesitating on this, NOW is the time to quick dorkin' around. Burst over to http://www.makesyoufast.com/new_products_pre_order.html and pull the trigger on this one.

Watch for your fitness training tip coming later today - along with the announcement on 30 Second Conditioning...

Until then, RFNH

Coach K

PS Started your pre-Thanksgiving workouts yet? Do something active pronto...
Copyright, Tim Kauppinen, 2007

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**


This email is protected by copyright, 2007,
Tim Kauppinen. All rights reserved. Reproduction of
any portion of this email is strictly prohibited without the
express written consent of Tim Kauppinen.

Be Thankful It's Monday

Be Thankful It's Monday

Dear Friend,

Weekends fly by way too fast. Seems like there's never enough time to get everything done. Almost seems like Monday comes around so you can catch your breath...

One aspect of my life that I try to prioritize - to not let get side-tracked by being "too busy" - is my family. Although it's a constant battle for time, I always try to put family first.

And, if you're like many people out there, this is a tough one for you too. (don't have kids? Insert your most important family member instead)

A recent article I read showed that nearly 25% of dads say their work negatively impacts their relationship with their kids. 48% have missed a significant event in their child's life - and 18% have missed 4 events... or more.

No big surprise here when so many of us are working 50 or 60 hours per week... or more.

So, what can you do about it?

One recommendation that I try hard to follow (and it's not easy) is to give some undivided attention to each of my kids every day. That means talking/playing with them without working on something else. Quit typing, put away the laptop, stop reading... and just focus on that one family member. Multi-tasking doesn't work here.

Another strategy I use is to involve my kids in the things I need to do. Take working out for example. If you do bodyweight exercises, sprints, hill sprints, jumping, etc. there is no reason that the rest of your family can't join you.

Your kids may even think it's just fun - and it will help them make exercise a natural part of their lives.

A few weeks ago, I was in my office when my youngest daughter Kiala came in. "Dad," she said, "Tell me a number and I'll do that many pushups or situps."

Too funny. Be I gave her numbers for 15 minutes or so and she "worked out". All her idea, and she didn't look at it as work.

My oldest son, Kadon, has taken to following the Herschel Walker workout (according to him, he's got to get ready for the NFL). If he's in his room watching TV, you can bet he's doing pushups and situps during the commercials.

No surprise that both of them have put "workout stuff" on their Christmas lists this year.

Now, I'm not pushing either of them to do this. My wife and I try to set good examples by exercising ourselves, and (thankfully) it seems to be rubbing off on the rest of the family.

You'll even find my kids asking when we can go run hill sprints...

Put your family on your calendar. Make a commitment to set an example of a healthy lifestyle. Involve your family in your activities.

You can all be healthier and happier if you do.

RFNH

Coach K

PS I've designed ALL of my products to be safe, effective and fun for you and your family - no matter what your ages. Invest in your health - and in your family's - by clicking here: http://www.makesyoufast.com/products.html

How Not To Lose It

How Not To Lose It

Dear Friend,

Be sure to do this if you're looking for incontinence, insomnia, nausea and mood disorders.

What do all of these wonderful conditions have in common? They have all been linked (in some way shape or form) to three popular diet drugs according to the British Medical Journal.

The first one is called orlistat and works by blocking phat digestion. Study participants using it lost almost 7 pounds on average - over more than a year. The trade off - oh, just loss of bowel control... but that's not a big deal, is it?

The second, sibutramine works by blocking nerve impulses to the brain (read that again - it blocks nerve impulses to your BRAIN). But, hey participants lost about 9 pounds. So what if many of them raised their blood pressure, increased their pulse rates and experienced insomnia or nausea.

The third, riomnabant was also a bit scary to me. Participants lost a few more pounds but some tended to develop mood disorders - depression, anxiety and even suicidal tendencies in a few rare cases.

Now, I don't know about you, but some of these "side" effects seem worse than the condition they are trying to cure. So, why do so many people want to turn to these artificial methods to try to lose their blubber?

Call me crazy, but I think most of it comes down looking for the quick and easy way to better health and fitness. (and, I'll throw in my usual disclaimer here that there are a few medical cases where these drugs are useful and necessary)

But, for the most part, people want their problem solved for them. Don't ask them to exercise or eat better, just give them a pill that will cure their condition. They're even willing to put up with other serious effects on their body - as long as a few pounds come off.

Now, the quick and easy fix is not the answer but it's also not necessary to do things the longest and most difficult way either. Choosing the right sort of changes in your life are the best way to go.

One thing to change is how you exercise. I strongly suggest that you up the intensity of your workouts. Not only will you blowtorch the flab off your bod, but instead of negative side effects, you'll get side benefits instead.

High intensity exercise has been shown to lower blood pressure, decrease anxiety, drop pulse rates... I've experienced these myself.

And any increase in exercise can improve your digestion and help you sleep better - the exact opposite of what those diet pills could do.

There is a fast and effective way to lose the weight you want to lose - but it doesn't come in a prescription bottle. It comes from listening to your own body, making a commitment to change and taking ownership in your own health and wellness.

RFNH

Coach K

PS Instead of wasting time and muney on the latest new-fangled so-called miracle drugs, invest in something that works instead. One program that hundreds of people have used to get into the best shape of their lives is Uphill Fitness Training. Go get yours here - http://www.makesyoufast.com/uphill_fitness_training.html - NOW.


Copyright, Tim Kauppinen, 2007

Why Worry About Thanksgiving

Why Worry About Thanksgiving

Dear Friend,

"as God is my witness, I thought turkeys could fly..." Les Nessman

Turkey Day here in the U.S. (OK, so it's called Thanksgiving on the calendars) is only a week away. That's why I got to thinking about the quote above. If you were around in the 70's, you should remember the episode of WKRP in Cincinnati that it came from... too funny.

So, with the holiday approaching, I'm sure you know people stressing out about how much they are going to eat - or overeat. And, although it's tough to avoid shoveling in some extra bird, stuffing, mashed potatoes and pumpkin pie, there are some things you can do so that the day doesn't ruin your health for the long term.

First of all, if you stress before, during and after Thanksgiving and feel guilty about what you're eating - stop. You will probably do more harm to your body and health from the stress and negative energy you create than from the food itself.

It's OK to overdo it (just not on a huge scale) but think positively about the food your taking in. Be thankful for your day of plenty and picture the food as the fuel that will give you energy to reach all your goals and dreams.

Second, there are things you can do before and after next Thursday to help minimize the impact of all those excess cals.

How about some high intensity exercise? Remember that this type of exercise can build muscle and kick up your metabolism - meaning you can eat a bit more without feeling quite so guilty. Not have to beat yourself up over having a piece of pie...

Plus, high intensity is the perfect way to burn off phat. Exercises like hill sprints burn mucho calories while you work out. A few reps up the hill can make the lard disappear faster than the recliner in front of the football game next Thursday.

A little bit of intensity on the hill can squeeze that gravy out of your arteries, melt the blubber off your midsection and make your body forget that you overindulged a bit.

Get on it now or start adding poundage that you may NEVER take off again.

(May all the turkeys dropped from helicopters be wild ones - who CAN fly.)

RFNH

Coach K

PS A few simple sprints from now til the end of the month are sufficient to get some results. But, if you want the advanced techniques that will help you transform your body before the end of this year, be sure to pick up your pre-holiday copy of Uphill Fitness Training here - http://www.makesyoufast.com/uphill_fitness_training.html
Copyright, Tim Kauppinen, 2007

Back To Basics

Back To Basics

Dear Friend,

If you're like me, once in awhile you get away from working out as often as you should. Here's how to get back on track.

The last few months have been busy for me (like I"m sure they have been for you) and I found myself missing more workouts than usual.

Once I started being aware of the pattern, I saw a reason for the decrease.

As you know, I spend a lot of time keeping up on the latest in health in fitness and finding the best kinds of workouts. Problem is, I sometimes find too much of a good thing.

When I looked back, I saw I was trying to add ALL of the good stuff into my workouts at the same time. This ended up lengthening my workouts - going against one of my firm beliefs - intensity over volume.

Not that what I was doing wasn't great stuff. Just, as the length of my workouts grew, the easier it was to "not find the time" and miss a day or two of exercise per week.

That's not what I'm about.

So, I went back to basics.

I thought about my early training in middle and high school. Before I knew all the other cool stuff was out there. Back when I only knew how to do a few exercises.

I went back to this philosophy a few weeks ago. I cut out all the fluff from my workouts and went back to 2 or 3 basic exercises.

The results. No more missed workouts. And my results took off again. I was looking forward to my workouts and enjoying them more than I had in a long time.

Now this doesn't mean I won't go back to the other techniques. Just that I won't try to do all of them at the same time. Much better to rotate them to keep things fresh, new and interesting.

If you're stuck in a rut - or can't seem to get going - skip all the complicated stuff and get back to basics. Sometimes the most basic workouts are the best. Getting and keeping fit is not as complicated as a lot of people make it out to be. Give it a shot and let me know how it goes.

RFNH

Coach K

PS You can probably guess the types of exercises I went back to but if you want the exact details, be sure to check out my upcoming 30 Second Conditioning program (set to be released December 11). Get in now and you'll be guaranteed the pre-release special price. Click this link to join in - http://www.makesyoufast.com/new_products_pre_order.html

The Right Tools For the Job

The Right Tools For the Job

Dear Friend,

What would you do if you were stuck on the side of the road, in the middle of nowhere without the proper tools to fix your situation.

I found out on Saturday.

Coming home from my daughter's first basketball tournament of the year, I hit some rumble strips, stopped at a stop sign, looked both ways and continued on down county highway S. I made it about 100 yards or so when I heard the tell-tale thump, thump, thump...

Flat tire.

I pulled to the side of the road and got out to inspect the damage. Driver's front side tire - F L A T... flat.

I wasn't too worked up about it at this point - I hadn't had a flat in a long time.

Just went to the trunk to get the jack and the spare. And that's when things went south.

First of all - no lug wrench. Which meant no way to unbolt the spare donut, or remove the flat... and no way to use the jack. (I still don't know where that thing went).

So, problem solving time. Look for the opportunity, Tim... focus on the positive.

I walked to a nearby farmhouse (no this isn't the beginning of some bad joke...) and borrowed a four way lug wrench, a crescent wrench to turn the jack (and eventually a hammer and a piece of pipe).

Why those last two? Because once I got the car jacked up, I could only budge 1 of the 4 lugs off the wheel. No matter how hard I pulled, twisted, hammered or leveraged with the pipe - those sukkers weren't coming off.

I finally resigned myself to calling for some help (thank goodness for cell phones).

After about a half hour - help arrived in the form of a tow truck and a big, burly driver.

"Had better days?" he joked coming out of the truck.

"Yeah, I answered... at least it's not raining or snowing."

I showed him my problem and he brought out a giant four way, and jacked the car up on a hydraulic jack, then had me stand on the brake while he cranked off the lugs.

"They sure were on there," my new best friend stated.

Trying not to give up all of my manliness, I bent down to pull off the tire and wheel. No dice. It was stuck. Kicked it a couple times. Nothing.

"Those alloy wheels stick. I think I've got a big hammer in the truck."

The tow guy got under the car and swung a giant piece of pipe at the tire. A couple whacks - still didn't move. A couple more and it pulled right off.

Again, to show that I wasn't a total incompetent, I put the spare on and tightened the bolts. All that was left was to pay 50 bones and get my receipt.

All right Coach K, what the heck does this have to do with getting fitter, stronger, faster, etc.?

I'll bet you're thinking nothing, right?

Wrong.

You see, the biggest problem I had on Saturday was that I didn't have the right tools (or the right knowledge) to solve my problem. No matter how much time I would have spent there - I would have accomplished nothing by beating my head against the wall. My problem would never have been solved. I would have been frustrated, angry and eventually given up - or ended up hurting myself.

Instead, I made a better choice. I sought out someone who did have the right specialized knowledge and tools. I found someone who could help solve my problem.

It didn't come phree - and it wasn't easy to admit that I couldn't do it alone. I had to swallow my pride and accept help.

Fitness works the same way. If you're frustrated by a lack of results, you can't keep barking up the wrong tree. You can't continue to be satisfied with your lack of success.

What you need to do is find the information and the tools that can take you to the next level. What I recommend you do is to act in a new direction, instead of just trying the same thing over and over and over again.

Find a new path to your success. You'll love your results.

Run Fast Not Hard

Coach K

PS I found specific tools to get myself back into shape - fast. I put them together in the Uphill Fitness Training - http://www.makesyoufast.com/uphill_fitness_training.html
Hundreds of people around the world have benefited from this program - now it's time for you to do it too.


Copyright, Tim Kauppinen, 2007

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**

Are Hill Sprints Aerobic Exercise?

Are Hill Sprints Aerobic Exercise?

Dear Friend,

Hill sprints are a great aerobic exercise.

Wait a minute, Coach K, I thought your whole premise was that interval sprinting is an anaerobic exercise - and that's what makes it a great form of training. You've said over and over again that traditional aerobic exercise is not the way to go... are you flip-flopping on your opinion?

Not at all.

Truth is that the beauty of interval training - like hill sprinting - is that it works both your anaerobic AND aerobic systems.

During sprints up the hill, your anaerobic system is the key. Like I said yesterday, glycogen in your muscles provides the energy - without oxygen - and produces lactic acid in the process. (the "heavy duty booty" feeling you get a the end of a long sprint)

But, on your trip down the hill - during your recovery - you aerobic system takes over. Your heart and lungs go into overdrive, bringing oxygen into your body to help break down the lactic acid, let your body recover, and get ready for your next sprint.

Just try a few hills and you'll soon see what I mean.

The benefits of this combination during repetitions are many. More capillaries are built and the body becomes more efficient at delivering oxygen to your muscles... your muscles increase their tolerance to lactic acid... your heart muscle is strengthened...

Traditional, long, slow aerobic training misses many of these benefits because it only works one of your energy systems. Without the bursts of high intensity, you're missing out on plenty.

This is another reason that hill sprints are such an fast and efficient way to exercise. Not only are you working your cardiovascular system from two angles, but building strength, power, speed, etc. at the same time. Not to mention beating anxiety, burning phat, and boosting energy.

No, hill sprinting may not be the perfect exercise, but it's the closest thing to "perfect" that I've found yet.

RFNH

Coach K

PS Better yet, you don't have to be perfect either to get started with hill sprinting - in fact, you can do it no matter what your gender, your age, your physical condition. Go take a peek at more here - http://www.makesyoufast.com/uphill_fitness_training.html




Copyright, Tim Kauppinen, 2007

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**

Where the Extra Calories Go

Where the Extra Calories Go

Dear Friend,

Putting on extra phat stinks. And if you're not exercising with intensity, any excess calories you take in are being turned into some serious lardola.

How's that for a new word for the day? Don't think you'll find it in Webster's or any other standard dictionary.

But, you know what I'm talking about don't you? The blubber, the lard, the flab, the pork... many different names for the same thing. The extra poundage that you don't want to pack on to your frame.

So, what does the intensity of your exercise have to do with all this?

In one other word - everything.

Here's the scoop.

When you do high intensity exercise, the energy you expend is taken directly from your muscle. More specifically, this type of training gets its juice from the glycogen stored in your muscles.

When glycogen levels in your muscles are reduced, the sugary substance must be replaced. You body will actively seek out the calories you've taken in to restore the energy levels in your muscle tissue.

Low intensity does not deplete these stores. This type of exercise gets it's energy from different sources instead. So, when you're down doing a long, slow workout, your muscles still have their glycogen stores. Since they're still "full", the extra calories you take in are turned to (and stored as) p-h-a-t.

Bottom line is this. If you want to burn the calories you take in during exercise (and long after ward) then you must stress your energy systems in a certain way.

High intensity exercise will use up muscle glycogen FAST and force your body to store energy within your muscle - not turn it into the old flabola.

Run Fast Not Hard

Coach K

PS Said it many times before - and hundreds and hundreds of you out there have turned into believers... hill sprinting is the BEST way to boost the intensity of your workouts. Get started right now, right here http://www.makesyoufast.com/uphill_fitness_training.html

Copyright, Tim Kauppinen, 2007

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**

Why Sprinters Take Off Shirts

Why Sprinters Take Off Shirts

Hi Friend,

I'm sure you remember a few years back when a big scandal hit the track and field world.

No, not doping allegations or drug accusations. This scandal started as something seemingly harmless.

A couple of guys taking off their shirts.

Remember the scene? The U.S. sprinters had just won the 4X100 meter relay at the Olympic games. Before taking their victory lap, Maurice Greene, Jon Drummond, Bernard Williams, and Brian Lewis ripped off their shirts and took their lap wrapped in the American flag instead. They even carried the celebration over to the medal stand.

Now, this sent shock through the sporting world. How could they be so arrogant? How could they be so disrespectful? Why would they take their shirts off in front of millions of people?

Before I give you my answer, let me say that I wasn't overly fond of the action - seemed pretty unsportsmanlike to me - but I also didn't think it was that big a deal. Not as big as the media made it out to be.

And it wasn't the first time. Watch any post-race interview with high-level sprinters and chances are the men will have their shirt off or their speedsuit off their shoulders and at their waist. Hey, almost all top female sprinters race with their midriffs bare too.

So, if you read my recent email on shorts and sprinters, you may already know the answer... sprinters take their shirts off because they can.

Ever seen a quality sprinter with a beer belly? A paunch? A spare tire? A sagging gut? Not I.

Instead sprinters have sharp, chiseled, defined abs and obliques. Many six-packs are evident. There's not much (if any) phat covering those tight, taught muscles.

And it's not just show either. Sprinters have some of the strongest cores of any athlete out there. It's a necessity to by successful in their sport (a strong core keeps a sprinter's torso from moving side to side when they run - which would slow them down).

(and if you've experienced low back pain - a strong core can keep that problem to a minimum)

So how do sprinters get these abs? Partly from doing what they do best - sprinting. But also from certain specific core exercises and workout patterns that are a large part of their training.

30 Second Conditioning - http://www.makesyoufast.com/new_products_pre_order.html - contains the best of the best of these exercises. The ones I've used in my athletes - and in my own training.

Now, you may never get the mid-section of an elite sprinter, but you can burn phat and get leaner, stronger and more defined around the middle. And, using these routines, you can do it in a total of only a few minutes per day.

If you've ever thought twice about taking your shirt off at the beach or during a pick-up game then be sure to get your name on the list for your own copy of 30 Second Conditioning here - http://www.makesyoufast.com/new_products_pre_order.html

RFNH

Coach K

P.S. Ladies, I know your situation is a bit different, but toned, sculpted abs can be in your future too. Set your goals high and you can get started towards a fitter, firmer you.

http://www.makesyoufast.com/new_products_pre_order.html
Copyright, Tim Kauppinen, 2007

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**

How To Get the Desire

Dear Friend,

If you're reading these emails regularly, you are probably one of the 1 percent. One of the small group of people who understand what's necessary to make changes in your life.

Here's a few more words of wisdom regarding how to do just that.

"I don't think you're mean. Quite a few years ago, Bob Wieland told me ( I don't think it originated with him, but he's the one I heard it from) that in order to change, first you have to want to. Of course then you need a vision and or a coach""

Coach K - The desire to change is indeed the first step. You can get that desire from many sources. Sometimes that desire is born out of your own experiences... sometimes it takes another person to get the wheels in motion.

This comment also came in:

"You know, I had those two types of coaches. It would irk me to know end when after a bad race, the "soft" coach would give one of his shallow "you did great." The problem with that is when someone does finally have a good performance, what does the praise sound like, and can it possibly sound any different.

People need to be told the truth, even if it isn't pleasant to hear."

Tom Hoffman

Coach K again - I think we've all had those experiences Tom. And, even though it can be uncomfortable at the time, the realistic view of your progress is always best.

Remember, I'm not saying you have to listen to me to get you moving forward. But, if you haven't been successful changing yourself, then find someone who can help you along.

RFNH

Coach K

PS Been working hard on more info on the 30 Second Conditioning program so remember that when I put that up on my site, the amount to invest will also go up. Just a reminder for you to motor over to http://www.makesyoufast.com/new_products_pre_order.html if you haven't yet.




Copyright, Tim Kauppinen, 2007

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**

The Other Coach K

The Other Coach K

Dear Tim,

I just wanted to take a second to say thank you if you were one of the many people who emailed me about the "mean" email.

And, if you didn't get the chance, or were just too shy, or you still think I'm a meanie, I thought I'd share some of the positive responses I got.

Some words of wisdom and experiences here that I couldn't agree with more.

For example:

"Coach K,

I wanted to add my voice to the reactions you've gotten on the Thank You side. I personally appreciate the position you take and the clarity in which you present your ideas and advice. As for you offer yesterday for the opportunity to order UFT at half price - I would love to have taken you up on this offer, one of the best deals in fitness training I've ever seen or heard of, unfortunately I am not in a financial position to do so at this time.

Thanks again for your advice and please keep it coming. And keep it pure and straight forward, that is always the best... "


RFNH

Dan Click

Coach K - Thank you Dan and I'm confident you'll find a way to get in the shape you want to be in.

And a great story about the "other" Coach K...

"Dear Coach:

To say your "mean' is just flat out absurd. Whoever made such a comment obviously doesn't understand you, what you are trying to do or what 'COACHING" is all about.

Every coach has different styles and personalities. Some look quite and reserved while others are yelling even screaming, constantly working the sidelines and the refs all while coaching.

Just look at two of the best coaches in college basketball, both have been National Championship winners,both have been to the final four numerous times. They are both very successful and they are exact opposites in personality and coaching styles. The coaches I'm talking about are the infamous Coach "K" of Duke and GARY WILLIAMS of THE "UNIVERSITY OF MARYLAND".

Coach K is quite,reserved and is mostly sitting while looking confident,firm and solid, while Coach Williams is the opposite. He's pacing the side lines "working" the refs while he's coaching, yelling sometimes even screaming at his players. The word most people use when describing him is Mr. Intense or just HIGH INTENSITY. His suits are totally drenched by the end of their games. Some people that don't know him see him yelling at his players on the bench and think he's a mean coach but he's not, his players and fans love him, its just his style. His intensity in coaching is exactly like he played as a guard at Maryland in the 60's. According to his players this intensity truly motivates them.

The common denominator that all coaches have regardless of their personalities are TEACHING AND MOTIVATING. Which brings me to my final point "OUR" coach "K". He's not mean he's a TEACHER AND A MOTIVATATOR . You can call it what you want but the vast majority of us need and appreciate how he motivates us."

Larry Edgar

Coach K - and for those of you who have met me in person, you know that I am more like that "other" Coach K most of the time.

Don't want to give you too much to ponder this late at night, so I'll follow up with some other interesting info tomorrow.

Until then my friend.

Run Fast Not Hard

Coach K

PS Wait'll you hear the story about the "other" kinds of coaches that came in today... definitely NOT the ones you want around...

Be sure you've perused the latest on my site - fly on over to http://www.makesyoufast.com/new_products_pre_order.html and take a gander.





Copyright, Tim Kauppinen, 2007

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**

Why Sprinters Wear Tight Shorts

Why Sprinters Wear Tight Shorts

Dear Friend,

I've been busy putting together more details on the 30 Second Conditioning program and ran across something I wanted to share with you.

While surfing the web for the details of some stories - I can't keep everything up in my fact-filled noodle - I started seeing more and more images of sprinters. And one thing caught my attention.

Almost every picture I saw had sprinters (male and female) in some seriously tight shorts.

So, why would these athletes put themselves in these outfits?

Because they can.

That's right. Oh coaches may say that smaller shorts restrict less, have less wind resistance - and there may be something to that. But, really you wouldn't think of packing athletes into those things if they didn't have the lower bodies that they did.

Can you imagine (OK, I guess we've all seen examples of this - but we try to block them from our memory) putting somebody in those shorts if they had flabby thunder thighs, behemoth backsides or saddlebag hips?

Or, skinny, weak chicken legs - which wouldn't be good either.

No, sprinters exhibit none of those. Instead they sport tight, lean toned muscles in their legs - from their calves to their thighs to their hips to their glutes. No excess flab, nothing soft or saggy.

And the reason sprinters have those muscles has a lot to do with the exercises they do - and the exact way that they do them. Body shaping exercises that target those areas like nobody's business.

It's why I'm including a chapter in 30 Second Conditioning devoted entirely to these lower body movements http://www.makesyoufast.com/new_products_pre_order.html . So that YOU can train the same way - and get similar results.

If your legs, hips, thighs and buht are problem areas for you (if they're too big or too small), then be sure to learn how to train like a sprinter - and watch those liabilities turn into assets instead.

You might even need to invest in some tighter shorts.

RFNH

Coach K

PS Be sure you get the exact exercises and routines that sprinters use here: http://www.makesyoufast.com/new_products_pre_order.html
Copyright, Tim Kauppinen, 2007

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**

Why I'm So Mean

Why I'm So Mean

Hi Tim,

As you can probably guess, I got two types of reactions to my emails yesterday.

The vast majority responded with something like this:

"Coach K,

Thank you so much for giving me the opportunity to order UFT for this special amount - http://www.makesyoufast.com/50_uft.html - I'll be getting in great shape soon and will be sure to send you an email about my results and success..."

Then there were a few like this:

"Coach K,

Why are you so mean? Why do you write and basicly tell people that they're lazy. Tell them that if they don't start doing something about their health that there's something wrong with them..."

Well, first of all, congratulations to you if you sent an email like the first one. I can't wait to hear your story. I know you'll be happy with your results if you put UFT into practice.

As for the second type of email... I don't think I'm mean. Let me tell you why.

The best coaches I've ever had were not the ones that only gave me positive news and compliments. They were the ones who told me when I was doing something wrong (and the very best ones also told me how to fix it). These were the coaches who called me if I missed a weight room session or practice and asked me where I was (you can bet that only happened once). They were the ones who didn't pull any punches and told it like it was.

Did I like all of their feedback? Of course not. Did I respect them for having my best interests in mind? Most definitely.

And that's what I was doing yesterday. Let's face it. We all know someone who is never going to make a change (no matter how much they need to) unless someone else gives them a little push in the right direction. We all know someone who will sit, stagnant and frustrated but be unwilling to do anything about it - unless somebody (again, with their best interests in mind) can give them a good shove in the right direction.

If you are self-motivated - kudos to you.

If you take action when given an extra push - you're on the right track.

If you're too sensitive or too stubborn to accept good advice, or too indecisive to do anything with it - then you are not ready to change. And if you're happy stuck where you are, I can't do anything else for you.

Some people might be happy hearing certain celebrities and so-called life coaches telling them that everything's OK, that even if they are phat, out of shape, unhealthy that it's not their fault. They are victims of poor genetics, or a bad environment, or the food industry, or unfair advertising...

If you're happy hearing and believing that stuff then perhaps these emails and programs aren't for you. I wish you luck finding a source that is safe and comforting who will tell you what you want to hear.

And I sincerely wish you the best of luck. No hard feelings, nothing personal - I hope you have a wonderful life.

I'll continue to "write it as I see it", provide you with information and let you make your own decisions based on it. And, yes, I will give you an occasional nudge to get you going if I feel like you need it.

If that makes me "mean", so be it.

RFNH

Coach K

PS Watch the next few emails for some of the best exercises I've used training sprinters and targeting their lower body, abs and core, upper body, etc. Once you give them a try, you'll love 'em.






Copyright, Tim Kauppinen, 2007

**This daily email does not take the place of professional medical advice.
Always consult a doctor before starting or changing any fitness
program.**