The TSC Heart of a Champion Training and Nutrition, Ebooki
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TSC HEART OF A CHAMPION, LLC
TRANSFORM
THE TSC HEART OF A CHAMPION TRAINING & NUTRITION PROGRAM
It’s time to transform your body and experience true health & fitness. The Heart of a Champion Program is about
more than having a great body, it’s about feeling great and being your best.
The TSC Heart of a Champion Training & Nutrition Program is designed to
transform your body and change your life.
The goal of the program is to help you achieve true health and fitness. But what is
true health and fitness
? It’s simple, it’s the point at which you naturally look your
best, feel your best, and perform your best. True health and fitness is about
constant and consistent improvement towards
your
full potential.
The goal of the program is to help you be the best you can naturally be. Deep
down, you have the Heart of a Champion. It’s my purpose to help you find it. You
have unlimited potential, you can grow and improve every day of your life.
The program does not require an abundance of time, money or skill. The training
portion of the program is easy to follow and takes about 4 hours a week. The
nutrition program will help you feel better immediately and fuel your
transformation. Beyond that, it’s up to you to find physical activities that you enjoy
and to start doing them!
Every
body
can Transform!
It doesn’t matter if you’re
young, old, male, female;
every
body
can transform
and experience true health
& fitness.
Everyone can transform and achieve the body of their dreams. It’s all about
knowledge and choices. The program provides all the knowledge you need, now
it’s up to you to make the right choices!
Choose
to follow the program for the next
10 weeks and you will see exactly what I’m talking about. Choose to make it
happen. Dig deep and find the Heart of a Champion.
TRANSFORM NOW
.
Best,
CK
.
TSC HEART OF A CHAMPION, LLC
Copyright 2010, All Rights Reserved.
CONTENTS
C
N
TABLE OF CONTENTS
The Power-10 Challenge & Transformation-10......................Page 3
Transformation Checklist........................................Page 4
Before Stats....................................................Page 7
Nutrition Section...............................................Page 8
The Nutrition-10...........................................Page 9
Selecting your Goal Weight.................................Page 10
Nutrition Profiles.........................................Page 11
Nutrition Notes............................................Page 17
The TSC Bonus Program...........................................Page 18
The TSC 300 Challenge...........................................Page 20
Solidify Goals..................................................Page 23
Expect Soreness.................................................Page 25
TSC Heart of a Champion Training................................Page 27
Week One: Integrity.............................................Page 35
Week Two: Optimism..............................................Page 42
Week Three: Responsibility .....................................Page 49
Week Four: Fortitude............................................Page 56
Week Five: Commitment...........................................Page 63
Week Six: Enthusiasm............................................Page 70
Week Seven: Diligence...........................................Page 77
Week Eight: Courage.............................................Page 84
Week Nine: Perseverance.........................................Page 91
Week Ten: Excellence............................................Page 98
Transformed.....................................................Page 105
Appendix........................................................Page 106
Supplies List..............................................Page 107
Grocery List...............................................Page 108
Gym Advice.................................................Page 109
Supplement Talk............................................Page 111
Proper Form................................................Page 112
Legs..................................................Page 113
Back..................................................Page 117
Chest.................................................Page 120
Shoulders.............................................Page 124
Triceps...............................................Page 127
Biceps................................................Page 130
Miscellaneous.........................................Page 132
Live the Dream..................................................Page 134
MEDICAL WARNING
TSC Heart of a Champion, LLC and it’s employees are not liable for any
injury or illness as a result of using this program. We recommend that you
speak with your physician before beginning any training or nutrition
program. As always, the most important thing to exercise is good
judgement.
COPYRIGHT WARNING
Warning: The unauthorized reproduction or distribution of this copyrighted
work is illegal. Criminal copyright infringement, including infringement
without monetary gain, is investigated by the FBI and is punishable by up
to 5 years in federal prison and a fine of $250,000.
TSC HEART OF A CHAMPION, LLC [2] Copyright 2010, All Rights Reserved.
The POWER-10 Challenge
In rowing, during a crucial
moment in the race, the
coxswain will call for a
“Power-10.” This is a signal for
his teammates that it’s time for
each of them to dig deep within
themselves and give their
absolute best effort for ten
consecutive strokes. It’s a
mental and physical challenge
that requires each rower to
summon the courage to pour
their heart out and give their
absolute best.
I challenge you to turn the
TSC Heart of a Champion
Training & Nutrition Program into
your own POWER-10. Give your
absolute best effort to live the
next 10 weeks as well as you
possibly can. Pour your heart
into all your endeavors and raise
the bar for what is acceptable in
your life. Expect more from
yourself.
I promise, the more effort
you give during the next 10
weeks the more you will get in
return. It will be the wisest
investment you have ever made.
You are on the cusp of
amazing breakthroughs in your
life by uncovering the Heart of a
Champion and realizing the
tremendous benefits of true
health and fitness.
Focus on truly experiencing
the richness and fullness your
life has to offer. Care more, love
more, laugh harder, be happier
and more optimistic. Be your
best self in all aspects of your
life. Live up to your potential.
Pour your heart into the next
10 weeks, start fast and finish
strong.
Deliver on the POWER-10.
TRANSFORMATION-10
Ten Virtues to guide you week by week
through your personal POWER-10
one
Integrity
: Adherence to moral and ethical
principles; soundness of moral character;
honesty.
two
Optimism
: A disposition or tendency to look
on the more favorable side of events or
conditions and faithfully expect the best
possible outcome.
three
Responsibility
: The state of being
accountable for something within one's power
and control.
four
Fortitude
: Strength of mind that enables a
person to encounter danger, pain and
adversity with courage.
five
Commitment
: An agreement or pledge to take
action.
six
Enthusiasm
: A whole-hearted devotion to an
ideal, cause, study or pursuit.
seven
Diligence
: The earnest and persistent exertion
of body and mind to accomplish what is
undertaken.
Be a Champion today
and always.
eight
Courage
: The quality of mind or spirit that
enables a person to face difficulty and
adversity with bravery and valor.
nine
Perseverance
: The steadfast and tenacious
pursuit of a goal, purpose, or course of action,
especially in spite of difficult opposition.
ten
Excellence
: The state of surpassing
expectations in a superior manner.
1.
2.
Make it happen.
3.
Believe it & Achieve it!
10 WEEKS
TSC HEART OF A CHAMPION, LLC [3] Copyright 2010, All Rights Reserved.
Getting
Started
C
N
TEN STEP
TRANSFORMATION
CHECKLIST
1. READ THE PROGRAM
2. BEFORE STATS:
3. START EATING RIGHT:
The Heart of a
Champion program is
comprehensive. It maps
out every step of your
transformation
journey. Take some
time to read it now,
then Make it Happen!
It’s imperative to get
your current stats
before you begin the
program. Measure your
waist at the navel,
weigh yourself, and
take an honest head to
toe “before” picture
wearing a bathing
suit.
This is really 3
steps:
1. Clean all the
“junk” out of your
fridge, pantry, and
freezer.
2. Go grocery shopping
for TSC Approved
items.
3. START EATING RIGHT!
[4]
Getting
Started
C
N
TEN STEP
TRANSFORMATION
CHECKLIST
4. START THE BONUS
PROGRAM
5. DO YOUR WEEK ZERO
300 CHALLENGE:
6. SOLIDIFY YOUR 10
WEEK GOALS:
To achieve the most
miraculous
transformation
possible in the next
ten weeks you must
enjoy TSC Bonus
Activities. Get
outside and play,
find sports and
activities that you
enjoy and do them!
On the Saturday
before you begin the
TSC Training Program
you need to take your
Week Zero TSC 300
Challenge. Give your
best effort to score
as high as possible.
When you finish the
program you will be
amazed at your
improvement in just
10 short weeks.
On the Sunday before
you begin the TSC
Training Program you
need to put your 10
week goals into
writing and post them
in at least 3 places.
Every time you look
at your goals you
will be motivated to
FINISH the program
with 100% intensity.
7. EXPECT
SORENESS:
8. START
TRAINING:
9. RISE TO THE
CHALLENGE:
10. TRANSFORM:
You will be
sore, expect it
and overcome it.
Your body craves
physical fitness
and will adapt
to the training
very quickly,
but during the
first week you
will be sore.
Stretching,
icing, proper
nutrition, and
the right amount
of sleep will
help you recover
faster.
Start the TSC
Training Program
on a Monday.
Begin the
program
enthusiastically
and remember the
most important
thing to
exercise is good
judgment. This
is a 10 week
commitment. Be
smart, stay
healthy and
FINISH STRONG.
Every able-
bodied person
can complete the
TSC Heart of a
Champion
Program. By
finishing the
program you will
reap rewards
that extend far
beyond Pecs &
Abs. Choose
success and
persevere until
you reach all
your goals.
Anyone can start
The TSC Heart of
a Champion
Program, but to
succeed you need
to FINISH the
program. Prove
to yourself and
everyone else
that THE HEART
OF A CHAMPION
beats in your
chest.
Discover your
potential and
transform your
body and life
forever.
TSC HEART OF A CHAMPION, LLC [5] Copyright 2010, All Rights Reserved.
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