Greetings,
Happy Holidays to everyone, I know Christmas has passed and I didn't get out a Christmas greeting to everyone through this blog, but I was busy with my family, and felt it was more important to spend time with them, than worry about a blog post. So, I hope your Christmas holiday went well, as well as mine did.
New Year's is upon us, we are in the final stretch of days before things come to an end for 2007. What a year it has been, I tell you, for 2007! A lot of life changes happened this year, as many of you know. I had 2 great seasons of coaching track in the spring, and cross-country in the fall, plus a host of great clients to train from January through September. As you know, I ended my personal training daily services in October, in order to prepare and focus on the new leg in my life's journey: that of discerning a call to the priesthood or religious life.
As a part of my discernment, I came to a call to create a training guide for Catholic Athletes, which blends in quality workouts with quality prayer time. I have still a ways to go on this project, as I'm making a whole re-vamp of it. I really want to make this a spectacular guide, and I realize it cannot be rushed.
What's ahead for 2008? Well, for me, its preparing to enter the seminary next fall, and to take on all there is to take on when that starts up in August. God's in charge on this one.
For my own workouts, I have been working out extensively with kettlebells and my Perfect Push-Up device. My 'pre-Christmas' gifts to myself of a 45# kettlebell and the Perfect Push-Up device are quite pleasant to use. I will start training snatches & push-presses with it, probably out in the garage soon. I train in the basement for now, and its low height doesn't allow me to do any snatches, or basic presses for that matter. I have to kneel down in order to do military presses (hey, make do with the space you got, at least I've been getting good practice on bent presses lately!). I will admit that I haven't ran since my cross-country coaching ended, primarily due to extremely cold conditions, and frankly, not much time to go out & run with my new 'work & pray' schedule I have for my discernment. I have been getting in swing workouts for my basic cardio needs, let alone my new job has me moving constantly around with detailing cars, which burns plenty of calories a day as I've discovered.
What's ahead for your own workouts? If you are in need of some new ideas, feel free to sign up for my Online/Personal Consulations, by phone or by personal visit if you are in my area. Of course, I have many e-books available for sale at http://tips.speeddialcoach.com. The Rocket Speed Training on a Budget series may be showcased soon by a soccer speed training site, so be on the lookout for news of when that happens. This site contacted me a couple weeks ago, and was highly interested in how my PVC creations for speed & agility could be used for soccer athletes.
May the peace of Christ be with you this holiday season, and may Mary help enlighten your New Year in 2008...
"Run so as to win."
1 Cor 9:24
Rick Karboviak
http://speeddialcoach.com
Friday, December 28, 2007
Wednesday, December 12, 2007
New stuff coming up...
Greetings,
I'm still in the finishing stages of "Fear Not, Be Strong!", my training guide for Catholic Athletes. I've decided to add a section on fasting & prayer into the e-book, and the reasons why to do it.
I also just created some articles exclusively for John Izzo's http://standapartfitness.com. They will be on the topics of a new DVD review series, plus a loaded article on over-rated & under-rated things I've seen over the last 10 years as a volunteer & professional performance trainer. Be on the look-out at that site, and please, if you haven't done so already, sign up for his newsletter/announcement service (its f-r-e-e) and be ready for the next "Training Revolutions", issue #4, that is currently in the works. My 'Over & Under' article may be in TR4.
That's it for now, until next time: "Fear Not, Be Strong!"
"Run so as to win."
Rick Karboviak, CSCS
http://speeddialcoach.com
I'm still in the finishing stages of "Fear Not, Be Strong!", my training guide for Catholic Athletes. I've decided to add a section on fasting & prayer into the e-book, and the reasons why to do it.
I also just created some articles exclusively for John Izzo's http://standapartfitness.com. They will be on the topics of a new DVD review series, plus a loaded article on over-rated & under-rated things I've seen over the last 10 years as a volunteer & professional performance trainer. Be on the look-out at that site, and please, if you haven't done so already, sign up for his newsletter/announcement service (its f-r-e-e) and be ready for the next "Training Revolutions", issue #4, that is currently in the works. My 'Over & Under' article may be in TR4.
That's it for now, until next time: "Fear Not, Be Strong!"
"Run so as to win."
Rick Karboviak, CSCS
http://speeddialcoach.com
Thursday, December 6, 2007
Snow Shoveling, Workouts, & More
Greetings,
Its Snow Time, once again, if you couldn't tell already. In Finley, we've had two bouts of 6-7 inches of snow, so its about 12-14 inches on the ground already. Working at a car dealership, one of my jobs is to help remove snow on the lot, and take it off the cars. This is one heck of a workout in and of itself. With each snowfall, I expect one heck of a little workout. That's not to mention when I get home, & have snow to shovel off the driveways and sidewalks.
This is where you start seeing the benefits of endurance work and strength work both 'kick in' for you.
I've also backed off my regular training because of these new increases in demand on my body. If your body is saying 'enough', listen to it!
Other news: I'm working on a new e-book, specifically for Catholic Athletes, called "Fear Not, Be Strong!". I have a lot of work yet to do for it, so its going to be a while before its all done. All proceeds of this e-book will be going to support my vocations fund for the seminary.
This new project is something I feel that many Catholic athletes need. I've actually been spending more time in prayer, than compared to my workout times lately, and this just came to me on this past Saturday. I was at a special dinner for future seminarians at the Bishop's home this past Monday, and I felt even more comfortable with the mission of this e-book after that dinner. I feel there is a great need for blending prayer & workout times. One of the workouts I started doing was the "Divine Strength" workout, where I combine a Chaplet of Divine Mercy with a kettlebell workout. This fits perfectly into my 7 minute circuit formats, which are a part of my STAR System.
One last bit: in other news, I have now been working with a 45# kettlebell, and boy oh boy, I really love the challenge of more weight to handle. I haven't fully 'outgrown' my 35# yet, but the 45#'er is moving up the list on my favorites. Also, BUY THE PERFECT PUSH-UP DEVICE. It is well worth the money. I have the 'beefier' version that was $40 at Scheels Sporting Goods, and I did see a $20 smaller version at Wal-Mart, which I'm sure is tailored more towards the ladies out there, who want the awesome benefits of it. I did a 3 week program on it, and my max push-ups went up from 20 max to a 30 max! It really works you!
Stay Strong & Endure!
Rick Karboviak
1 Cor 9:24
http://speeddialcoach.com
http://tips.speeddialcoach.com
Its Snow Time, once again, if you couldn't tell already. In Finley, we've had two bouts of 6-7 inches of snow, so its about 12-14 inches on the ground already. Working at a car dealership, one of my jobs is to help remove snow on the lot, and take it off the cars. This is one heck of a workout in and of itself. With each snowfall, I expect one heck of a little workout. That's not to mention when I get home, & have snow to shovel off the driveways and sidewalks.
This is where you start seeing the benefits of endurance work and strength work both 'kick in' for you.
I've also backed off my regular training because of these new increases in demand on my body. If your body is saying 'enough', listen to it!
Other news: I'm working on a new e-book, specifically for Catholic Athletes, called "Fear Not, Be Strong!". I have a lot of work yet to do for it, so its going to be a while before its all done. All proceeds of this e-book will be going to support my vocations fund for the seminary.
This new project is something I feel that many Catholic athletes need. I've actually been spending more time in prayer, than compared to my workout times lately, and this just came to me on this past Saturday. I was at a special dinner for future seminarians at the Bishop's home this past Monday, and I felt even more comfortable with the mission of this e-book after that dinner. I feel there is a great need for blending prayer & workout times. One of the workouts I started doing was the "Divine Strength" workout, where I combine a Chaplet of Divine Mercy with a kettlebell workout. This fits perfectly into my 7 minute circuit formats, which are a part of my STAR System.
One last bit: in other news, I have now been working with a 45# kettlebell, and boy oh boy, I really love the challenge of more weight to handle. I haven't fully 'outgrown' my 35# yet, but the 45#'er is moving up the list on my favorites. Also, BUY THE PERFECT PUSH-UP DEVICE. It is well worth the money. I have the 'beefier' version that was $40 at Scheels Sporting Goods, and I did see a $20 smaller version at Wal-Mart, which I'm sure is tailored more towards the ladies out there, who want the awesome benefits of it. I did a 3 week program on it, and my max push-ups went up from 20 max to a 30 max! It really works you!
Stay Strong & Endure!
Rick Karboviak
1 Cor 9:24
http://speeddialcoach.com
http://tips.speeddialcoach.com
Wednesday, November 21, 2007
Latest Changes to Speed Dial Coach
Speed Dial Coach has now moved to Finley, ND:
I recently moved from Thief River Falls, MN to Finley, ND, as a way to prepare for a special 1 year discernment program that will be at a seminary for next fall. I recently found some full-time work during the day, so I will have some evenings open for at-home training consultations, such as for home gym utilization.
As always, e-books are ever present at http://tips.speeddialcoach.com to get various workouts, programs, and essential tips on quality exercise.
Be on the lookout soon at http://standapartfitness.com, as I will be giving away a free e-book through there. This e-book will cover the STAR System for fitness, and the ASAP Training System for speed & agility improvements. Recently I gave a copy of it to a home care client, right before I left Thief River Falls. She had rave reviews over it, so I think you will enjoy this e-book when it comes out.
Happy Thanksgiving!
Rick Karboviak, CSCS
http://speeddialcoach.com
I recently moved from Thief River Falls, MN to Finley, ND, as a way to prepare for a special 1 year discernment program that will be at a seminary for next fall. I recently found some full-time work during the day, so I will have some evenings open for at-home training consultations, such as for home gym utilization.
As always, e-books are ever present at http://tips.speeddialcoach.com to get various workouts, programs, and essential tips on quality exercise.
Be on the lookout soon at http://standapartfitness.com, as I will be giving away a free e-book through there. This e-book will cover the STAR System for fitness, and the ASAP Training System for speed & agility improvements. Recently I gave a copy of it to a home care client, right before I left Thief River Falls. She had rave reviews over it, so I think you will enjoy this e-book when it comes out.
Happy Thanksgiving!
Rick Karboviak, CSCS
http://speeddialcoach.com
Friday, October 12, 2007
New updates for SDC
Greetings,
Here are some up & coming news & updates for Speed Dial Coach:
1. I will be having an article published soon in Coach & Athletic Director Magazine, on the state of American running in our youth. If you know my thoughts & training style for today's youth runners through my e-book, "Endure!", this article expounds on that topic. I was informed that it is in the October 2007 issue, so check your library out or newsstand out for it!
2. I plan to create a multiple-product CD-ROM to sell, but here's the thing: I need a name for it all! I will have most of my e-books in this CD-ROM package, plus a new training manual that has the STAR System details, and the A.S.A.P. Training Program in detail, too. The "Power & Control for Sports" video will also be on this CD-ROM, just not in DVD format though. I also might ressurrect a few of my first e-books from my first training site, TheTIPEdge.com, revamped & updated,too.
Whoever writes to me with a name that I think will fit the bill for this package, they will be the first to receive this CD-ROM package, free!
3. I have a HUGE announcement coming up that affects the future of my website, and my own future, too. This will be a big change for me, but its much needed. Don't worry, SDC isn't being sold or bought out by another website. It will still be alive & kicking. Look for this announcement in the next 2 weeks.
So, as a reminder, if you have a great name in mind for my CD-ROM package of e-books and video, send it to me at rkarboviak@speeddialcoach.com
Stay Strong, & Endure!
"Run so as to win."
1 Cor 9:24
Rick Karboviak
http://tips.speeddialcoach.com
Here are some up & coming news & updates for Speed Dial Coach:
1. I will be having an article published soon in Coach & Athletic Director Magazine, on the state of American running in our youth. If you know my thoughts & training style for today's youth runners through my e-book, "Endure!", this article expounds on that topic. I was informed that it is in the October 2007 issue, so check your library out or newsstand out for it!
2. I plan to create a multiple-product CD-ROM to sell, but here's the thing: I need a name for it all! I will have most of my e-books in this CD-ROM package, plus a new training manual that has the STAR System details, and the A.S.A.P. Training Program in detail, too. The "Power & Control for Sports" video will also be on this CD-ROM, just not in DVD format though. I also might ressurrect a few of my first e-books from my first training site, TheTIPEdge.com, revamped & updated,too.
Whoever writes to me with a name that I think will fit the bill for this package, they will be the first to receive this CD-ROM package, free!
3. I have a HUGE announcement coming up that affects the future of my website, and my own future, too. This will be a big change for me, but its much needed. Don't worry, SDC isn't being sold or bought out by another website. It will still be alive & kicking. Look for this announcement in the next 2 weeks.
So, as a reminder, if you have a great name in mind for my CD-ROM package of e-books and video, send it to me at rkarboviak@speeddialcoach.com
Stay Strong, & Endure!
"Run so as to win."
1 Cor 9:24
Rick Karboviak
http://tips.speeddialcoach.com
Wednesday, September 12, 2007
New Business Service Transitions
Speed Dial Coach is now transitioning into: Your Home!
Fitness Coach Rick Karboviak of Speed Dial Coach is now transitioning his business focus to primarily his T.I.P.S.Workout E-Books & Guides, ”Speed Dial” Coaching, and “Home Gym Makeovers”, with his ASAP At-Home Wellness services.
For those simply looking for workouts and programs, SDC’s Total Improvement Performance Series (T.I.P.S.) of workout e-books & guides are your resource! From Core workouts to Endurance secrets, The T.I.P.S. guides can assist you with many aspects of simple, effective sports & fitness training.You can find these at http://tips.speeddialcoach.com
For those who want specific consultations, that’s where “Speed Dial” Coaching comes in. Coach Rick can help you tailor and adjust your very own workout program and schedule, by using online consulting and phone consulting. As a NESTA-certified Fit Phone Coach, Coach Rick is experienced with helping his clients achieve greater results through the internet & your phone! This is where you really can put your “Coach on Speed Dial” for instant access to Coach Rick’s advice & expertise on training. Rick’s past clients have used this wisely to get around obstacles with their workout programs. You can use it for as little as $17 a month! Simply call Rick at 218-686-5417 and he'll get you on the path for a successful strategy!
Finally, for those who really want to experience Coach Rick’s programs in the privacy of their own home, that’s where the ASAP At-Home Wellness program comes in. Think of it as a “Home Gym Makeover” for your own Home Gym.
The 3 Options include:
Home Gym Consultation: Receive consultation on your current home gym, improvements to make to it, and also get a personalized program with Speed Dial Coaching as continued support for one month.
Home Wellness Starter Package: Let Coach Rick outfit your home fitness gym with the essentials that will help you build muscle, burn fat, and workout in a small space. If you have nothing to start with, this package will bring you the basics you need to get started, including:
A Stability Ball
An Adjustable 40# Dumbbell Set
Short & Long Resistance Bands
A Jump Rope
A Workout Mat
A Workout Step
Plus, 3 months of Speed Dial Coaching service!
Home Wellness Mega Package
This Advanced Package includes:
Adjustable Workout Bench
Workout Step
Stability Ball
100# Barbell & Dumbbell Set
Short & Long Resistance Bands
A Jump Rope
A Workout Mat
Plus 3 Months of Speed Dial Coaching service!
ASAP At-Home Wellness Investments:
Home Gym Consultation: $49
Home Wellness Starter Package: $225
Home Wellness Mega Package: $349
Call Rick today for more information regarding these new programs & offerings: 218-686-5417
Email: rkarboviak@speeddialcoach.com
Why all the changes to these new services?
Click Here to fnd out: http://speeddialcoach.com/transition.pdf
Fitness Coach Rick Karboviak of Speed Dial Coach is now transitioning his business focus to primarily his T.I.P.S.Workout E-Books & Guides, ”Speed Dial” Coaching, and “Home Gym Makeovers”, with his ASAP At-Home Wellness services.
For those simply looking for workouts and programs, SDC’s Total Improvement Performance Series (T.I.P.S.) of workout e-books & guides are your resource! From Core workouts to Endurance secrets, The T.I.P.S. guides can assist you with many aspects of simple, effective sports & fitness training.You can find these at http://tips.speeddialcoach.com
For those who want specific consultations, that’s where “Speed Dial” Coaching comes in. Coach Rick can help you tailor and adjust your very own workout program and schedule, by using online consulting and phone consulting. As a NESTA-certified Fit Phone Coach, Coach Rick is experienced with helping his clients achieve greater results through the internet & your phone! This is where you really can put your “Coach on Speed Dial” for instant access to Coach Rick’s advice & expertise on training. Rick’s past clients have used this wisely to get around obstacles with their workout programs. You can use it for as little as $17 a month! Simply call Rick at 218-686-5417 and he'll get you on the path for a successful strategy!
Finally, for those who really want to experience Coach Rick’s programs in the privacy of their own home, that’s where the ASAP At-Home Wellness program comes in. Think of it as a “Home Gym Makeover” for your own Home Gym.
The 3 Options include:
Home Gym Consultation: Receive consultation on your current home gym, improvements to make to it, and also get a personalized program with Speed Dial Coaching as continued support for one month.
Home Wellness Starter Package: Let Coach Rick outfit your home fitness gym with the essentials that will help you build muscle, burn fat, and workout in a small space. If you have nothing to start with, this package will bring you the basics you need to get started, including:
A Stability Ball
An Adjustable 40# Dumbbell Set
Short & Long Resistance Bands
A Jump Rope
A Workout Mat
A Workout Step
Plus, 3 months of Speed Dial Coaching service!
Home Wellness Mega Package
This Advanced Package includes:
Adjustable Workout Bench
Workout Step
Stability Ball
100# Barbell & Dumbbell Set
Short & Long Resistance Bands
A Jump Rope
A Workout Mat
Plus 3 Months of Speed Dial Coaching service!
ASAP At-Home Wellness Investments:
Home Gym Consultation: $49
Home Wellness Starter Package: $225
Home Wellness Mega Package: $349
Call Rick today for more information regarding these new programs & offerings: 218-686-5417
Email: rkarboviak@speeddialcoach.com
Why all the changes to these new services?
Click Here to fnd out: http://speeddialcoach.com/transition.pdf
Thursday, May 10, 2007
Saving 39 Minutes #10
Saving 39 Minutes Issue #10
In this issue:
Lessons from the Track Team...
This spring, I've been coaching the local track team, as many of
you know. The biggest challenge I've faced with this group is
turning some athletes who haven't done much pre-season running, into
full-fledged competitive racers by the time May hits the scene.
We started in mid-March, and had some early indoor meets to see
where we are at. My main group I train is the mid & long distance
athletes, which for those who don't know is the 800 meters,
1600 meters (1 mile) 3200 meters (2 mile), and 4x800m relay teams.
For the most part, I have 800m specialists, a couple milers, and
just two 3200m runners on the boys squad.
As you may know, I'm a trainer & coach of tradition (old school),
and new advancements (new school). The traditional method of
training long distance kids is running for miles upon miles, early
in the season, to build an aerobic base. The trouble about doing
that, especially in NW Minnesota, is that getting long miles is a
challenge, if kids aren't used to it before the season, and the
weather doesn't cooperate, either. Its hard to get 4-6 miles on an
icy road, with 20 degree weather and a 15 mph wind some days.
Also, the landscape of today's athletes has changed. Years ago,
kids would be active for the most part throughout the year, while
now, we have specializations in one sport, while kids participate
in others as a way to 'stay in shape' for their specialized sport.
So, they end up being sometimes competitive for one sport, and can
be lacking motivation in the other sports. I don't face too much
of this as a coach, but it does exist.
So, the main challenge I face is training these kids to get faster,
without getting in so many miles, due to lack of good conditions,
and a squeeze of time as well to get this accomplished.
Does this sound familiar? It isn't much different than today's
fitness landscape: Years ago, it was a given that in order to get
in shape, you had to join a gym, do an aerobics class or get a
workout from a worker there for the lineup of machines. Then,
you'd be told to do 3 workouts, for 20 minutes a time, and in
order to get better, you had to build up to 25, 30, 40, 45 minutes,
or even an hour's worth of exercise for each workout. Oh yeah,
you'd also have to come in more often than 3 times a week as well.
So, if you follow this logic (and why it failed for so many
people!), you have 1 hour a week, building up to 5 or 6 hours a
week of exercise.
The old logic of the old school that 'more is better' only goes up
so high. Pretty soon, you don't have the time, nor the commitment
available to get in better shape.
Also, with the hectic pace of our life today, where we are always
on the go, we need smart, effective workouts to do in as little
time as possible.
I'm working on a new promotional tag, which I'm calling "23:39".
It means out of the 24 hours you have, my workouts take 21 minutes,
leaving you 23 hours and 39 minutes to administer for the rest of
your day. It all relates to my philosophy on getting the best you
can do, in the least amount of time you have available.
Its why I have went to the 30 minute scheduled workout structure,
so you can get in a quality warm-up, workout, and cool-down in that
time frame, and do so for an affordable rate that won't break your
budget. I believe you shouldn't have to pay enormous fees to
obtain a much-needed service for better health & performance.
I want to help you enjoy the 23 hours and 39 minutes you have with
your friends, co-workers, and family. A healthier, more productive
life is something we all desire, want, and strive to achieve.
Getting back to the track team, we've been spending about 30-40
minutes worth of time in practice on our running and racing
strategies. I've been doing short, high intensity workouts to help
raise their fitness levels quicker than the 'old way'. So far,
we've been pretty successful at it. The 4x800 relay team on the
boys is doing very well, taking some top finishes at recent races,
and cutting down their split times, too. One of the 4x800m
runners is also a key leg on the 4x400 relay team, and they are
.6 seconds away from the school record this year. I think that
alone says a lot on how effective short, intense, and brief
workouts can be, compared to long, slow, and sluggish workouts
of yesteryear.
Your mindset about fitness & sports must change for the future,
if you really want to see top gains in performance and health.
The benefits of short, brief exercise are many, but these few say
it all: shorter workout times, faster fat loss effects, a
sharper focus on the tasks at hand, and a faster improvement in
fitness & performance tests. Yes, you can do more, with less.
You just need the right coach to help you along. Speed Dial Coach!
Even if you can't train with me, my basic principles of simplicity
& functionality apply to my products, which you can find at
http://tips.speeddialcoach.com my Total Improvement Performance
Series of products for fitness & sports training. The Rocket
Speed Training On A Budget guides are making an international
splash, just as "Endure!", the GPS distance training e-book,
has done. Both can be yours for as little as $17 a piece.
I also have many guides available for just $5 to $15, too.
-----------------------
Check out the All-Star Academy of Performance Camp, set for
June 4th through August 10th at the TRF Racquetball Club.
Athletes can get customized, time-saving workouts, using the
Athlete Xpress protocols to the fullest. Athletes can get 5,
30 minute sessions on a daily basis, or get 2, 60 minute sessions,
plus a 30 minute session on a 3rd day.
It's a very flexible workout system I've created, for today's
fluctuating-schedule athlete.
Read all about it, here: http://xpress.speeddialcoach.com
Don't forget about the STAR System, too, as I will be having a
$59/month special throughout the summertime for it.
If you would prefer a session by session method, ask me about the
maintenance workout program I can line up for you, this may be
more time-saving and flexible for some of you.
Its the area's only PROVEN fat-loss fitness system!
http://star.speeddialcoach.com
Until next time, look in the local papers, the
Northern Watch & TRF Times, for a special ad for the ASAP Camp!
Stay Strong & Endure!
"Run so as to win."
Rick Karboviak, CSCS
http://SpeedDialCoach.com
In this issue:
Lessons from the Track Team...
This spring, I've been coaching the local track team, as many of
you know. The biggest challenge I've faced with this group is
turning some athletes who haven't done much pre-season running, into
full-fledged competitive racers by the time May hits the scene.
We started in mid-March, and had some early indoor meets to see
where we are at. My main group I train is the mid & long distance
athletes, which for those who don't know is the 800 meters,
1600 meters (1 mile) 3200 meters (2 mile), and 4x800m relay teams.
For the most part, I have 800m specialists, a couple milers, and
just two 3200m runners on the boys squad.
As you may know, I'm a trainer & coach of tradition (old school),
and new advancements (new school). The traditional method of
training long distance kids is running for miles upon miles, early
in the season, to build an aerobic base. The trouble about doing
that, especially in NW Minnesota, is that getting long miles is a
challenge, if kids aren't used to it before the season, and the
weather doesn't cooperate, either. Its hard to get 4-6 miles on an
icy road, with 20 degree weather and a 15 mph wind some days.
Also, the landscape of today's athletes has changed. Years ago,
kids would be active for the most part throughout the year, while
now, we have specializations in one sport, while kids participate
in others as a way to 'stay in shape' for their specialized sport.
So, they end up being sometimes competitive for one sport, and can
be lacking motivation in the other sports. I don't face too much
of this as a coach, but it does exist.
So, the main challenge I face is training these kids to get faster,
without getting in so many miles, due to lack of good conditions,
and a squeeze of time as well to get this accomplished.
Does this sound familiar? It isn't much different than today's
fitness landscape: Years ago, it was a given that in order to get
in shape, you had to join a gym, do an aerobics class or get a
workout from a worker there for the lineup of machines. Then,
you'd be told to do 3 workouts, for 20 minutes a time, and in
order to get better, you had to build up to 25, 30, 40, 45 minutes,
or even an hour's worth of exercise for each workout. Oh yeah,
you'd also have to come in more often than 3 times a week as well.
So, if you follow this logic (and why it failed for so many
people!), you have 1 hour a week, building up to 5 or 6 hours a
week of exercise.
The old logic of the old school that 'more is better' only goes up
so high. Pretty soon, you don't have the time, nor the commitment
available to get in better shape.
Also, with the hectic pace of our life today, where we are always
on the go, we need smart, effective workouts to do in as little
time as possible.
I'm working on a new promotional tag, which I'm calling "23:39".
It means out of the 24 hours you have, my workouts take 21 minutes,
leaving you 23 hours and 39 minutes to administer for the rest of
your day. It all relates to my philosophy on getting the best you
can do, in the least amount of time you have available.
Its why I have went to the 30 minute scheduled workout structure,
so you can get in a quality warm-up, workout, and cool-down in that
time frame, and do so for an affordable rate that won't break your
budget. I believe you shouldn't have to pay enormous fees to
obtain a much-needed service for better health & performance.
I want to help you enjoy the 23 hours and 39 minutes you have with
your friends, co-workers, and family. A healthier, more productive
life is something we all desire, want, and strive to achieve.
Getting back to the track team, we've been spending about 30-40
minutes worth of time in practice on our running and racing
strategies. I've been doing short, high intensity workouts to help
raise their fitness levels quicker than the 'old way'. So far,
we've been pretty successful at it. The 4x800 relay team on the
boys is doing very well, taking some top finishes at recent races,
and cutting down their split times, too. One of the 4x800m
runners is also a key leg on the 4x400 relay team, and they are
.6 seconds away from the school record this year. I think that
alone says a lot on how effective short, intense, and brief
workouts can be, compared to long, slow, and sluggish workouts
of yesteryear.
Your mindset about fitness & sports must change for the future,
if you really want to see top gains in performance and health.
The benefits of short, brief exercise are many, but these few say
it all: shorter workout times, faster fat loss effects, a
sharper focus on the tasks at hand, and a faster improvement in
fitness & performance tests. Yes, you can do more, with less.
You just need the right coach to help you along. Speed Dial Coach!
Even if you can't train with me, my basic principles of simplicity
& functionality apply to my products, which you can find at
http://tips.speeddialcoach.com my Total Improvement Performance
Series of products for fitness & sports training. The Rocket
Speed Training On A Budget guides are making an international
splash, just as "Endure!", the GPS distance training e-book,
has done. Both can be yours for as little as $17 a piece.
I also have many guides available for just $5 to $15, too.
-----------------------
Check out the All-Star Academy of Performance Camp, set for
June 4th through August 10th at the TRF Racquetball Club.
Athletes can get customized, time-saving workouts, using the
Athlete Xpress protocols to the fullest. Athletes can get 5,
30 minute sessions on a daily basis, or get 2, 60 minute sessions,
plus a 30 minute session on a 3rd day.
It's a very flexible workout system I've created, for today's
fluctuating-schedule athlete.
Read all about it, here: http://xpress.speeddialcoach.com
Don't forget about the STAR System, too, as I will be having a
$59/month special throughout the summertime for it.
If you would prefer a session by session method, ask me about the
maintenance workout program I can line up for you, this may be
more time-saving and flexible for some of you.
Its the area's only PROVEN fat-loss fitness system!
http://star.speeddialcoach.com
Until next time, look in the local papers, the
Northern Watch & TRF Times, for a special ad for the ASAP Camp!
Stay Strong & Endure!
"Run so as to win."
Rick Karboviak, CSCS
http://SpeedDialCoach.com
Thursday, May 3, 2007
Saving 39 Minutes #9 Issue
Greetings,
The press release I sent out in last week's newsletter was just
released in the local Thief River Falls Times, towards the back of
Section 1. It's in regards to the All-Star Academy of Performance
Camp. Athletes have until May 25th to get registered, but a pre-
registration by May 15th will get them a Power & Control For Sports
DVD. Go to http://xpress.speeddialcoach.com for more information.
Burn the Fat, Save the Fuel: Bike Riding Bonuses This Summer
At first, I thought about putting this topic into a local workshop,
but after realizing how busy people are getting this time of year,
(May is treacherous with end-of-school-year activities & spring's
work for homes & yards) I then thought about doing a special e-book
with a phone consultation.
However, time became an issue for me in getting this lined up and
out in time, and after starting the e-book, I realized I could save
everyone more time by putting the basics of the e-book into this
newsletter.
What came to light in discussing the topic of bike riding, was the
rising price of gas in our country. I just got an email about
everyone being suggested to do a national boycott of not filling
up on May 15th.
I say, why fill up at all, when you can save that gas with a simple
bike commute to some destinations?
I'll give you an example of my personal savings, even before gas
prices started zooming to the moon.
Back when I worked for a hospital, I lived just 1 mile away from
my workplace. In the winter, driving was pretty neccessary, but
in spring, summer, & fall, bike riding was much more time-efficient,
and energy-saving for me.
A common time frame for a car commute was 5 minutes. I could make
it to work on my bike in 5-6 minutes. No gas wasted, just a simple
re-fuel of myself with a bottle of water.
The downside was rainy days, but in an entire summer, I only got
caught in a rainstorm 2 times. If it was raining when I left for
work, I'd obviously drive there.
Since my day was split up into 2 seperate 4 hour chunks of time in
early morning, and afternoon/evening times, this meant I got 4 miles
worth of riding in each day, albeit in intermittent times.
Going off the results of an exercise study, which pitted the weight
loss results of 2 groups: one did 30 minutes of continuous activity,
while the others did 3, 10 minute workouts a day, the results showed
that the 3-10's group lost the same weight as the continous 30
group.
How does this apply? Well, if you bike in 10 minutes of time for
your commute to work, and it will take you 10 minutes of time to get
back home, you'll automatically get 20 minutes of exercise a day.
Plus, I can bet you really won't sweat too much on the ride. I know
I would only break a sweat on really hot days, but since I wore
shorts, I cooled off quickly.
Anyway, the point is that if you're looking for exercise times in
your busy summer, perhaps a bike commute to work, to the store, to
a friend's house, or anywhere else, is worth the time to take.
Your average mountain bike from a retail store is enough to get
this task done for you. If you're like my client Jon, who's a
serious cyclist, he'd suggest a racing-style bicycle, to really
motor around town. He takes it to college and gets in some of
his miles that way for his training.
Biking doesn't have to be your only option. Many people in metro
areas will run to work, while in smaller towns, they may simply take
a 10-15 minute walk to work. Run, walk, or bike, you're still
saving a fortune in this day & age on fuel prices.
A gallon of tap water is roughly 5-7 cents. Its probably going to
take a 12-20 oz bottle of water to refuel you after a ride. That
can be a lot of miles per gallon for a nickel.
A gallon of gas is creeping up to $3/gallon now, and some suggest
it will be near or above $4/gallon come Memorial Day. I don't even
want to think what the costs will be around July 4th.
Its some simple math. 20 to 25 miles per gallon for $3, or 30-40
miles a week on a bike for mere pocket change.
Believe me, the time you spend on a bike will pay off greatly for
you, not only in the wallet, but in the waistline, too.
Biking is a great low-impact activity, and when done in those
intermittent bursts of speed, it mimics the high-intensity interval
nature of my fat-loss cardio workouts.
So, you will "Burn the Fat, & Save the Fuel", as this article
suggests.
I challenge you to ride at least 3 times a week to work, on days
that look like decent weather. You'll save money, save on finding
other exercise time, and enjoy the fresh air of spring, summer,
and fall even more.
Do you already run, walk, or bike to work, or to other destinations?
If so, send me an email with your story, or give me a call at
218-686-5417. I'd love to discuss it with you, and perhaps share
your thoughts with the other readers.
I honestly believe there will be a big movement to bike-ride more,
as fuel prices climb and our country needs more exercise.
Look at other countries that don't rely on cars to get everywhere.
They really don't have the obesity issues and heart problems that
our country is basically plagued with right now.
Kind of tells you something about riding bike, doesn't it?
Even Kenyan kids will run to school & back home for lunch, then
back to school again. Some do it for 4-6 miles ONE WAY. Its no
wonder why Kenyans are dominating the running scene right now.
I think we can learn something from all this. Perhaps we need to
work on using our own fuel first, and save the other fuel for
greater things we need it for.
----------------
KKDQ Radio Auction: Tune in today and Friday at around 1pm for the
KKDQ 99.3 FM Radio Auction, for your chance to get a great deal
on the A.S.A.P. Camp for athletes this summer! And yes, you will
get the DVD as well! There's only 2 coupons up for sale, so tune
in or miss out!
---------------
Until next time,
"Run so as to win."
-------------------
Rick Karboviak, CSCS
http://speeddialcoach.com
Xpress Exercise For Every Body.
http://speeddialcoach.com
218-686-5417
The press release I sent out in last week's newsletter was just
released in the local Thief River Falls Times, towards the back of
Section 1. It's in regards to the All-Star Academy of Performance
Camp. Athletes have until May 25th to get registered, but a pre-
registration by May 15th will get them a Power & Control For Sports
DVD. Go to http://xpress.speeddialcoach.com for more information.
Burn the Fat, Save the Fuel: Bike Riding Bonuses This Summer
At first, I thought about putting this topic into a local workshop,
but after realizing how busy people are getting this time of year,
(May is treacherous with end-of-school-year activities & spring's
work for homes & yards) I then thought about doing a special e-book
with a phone consultation.
However, time became an issue for me in getting this lined up and
out in time, and after starting the e-book, I realized I could save
everyone more time by putting the basics of the e-book into this
newsletter.
What came to light in discussing the topic of bike riding, was the
rising price of gas in our country. I just got an email about
everyone being suggested to do a national boycott of not filling
up on May 15th.
I say, why fill up at all, when you can save that gas with a simple
bike commute to some destinations?
I'll give you an example of my personal savings, even before gas
prices started zooming to the moon.
Back when I worked for a hospital, I lived just 1 mile away from
my workplace. In the winter, driving was pretty neccessary, but
in spring, summer, & fall, bike riding was much more time-efficient,
and energy-saving for me.
A common time frame for a car commute was 5 minutes. I could make
it to work on my bike in 5-6 minutes. No gas wasted, just a simple
re-fuel of myself with a bottle of water.
The downside was rainy days, but in an entire summer, I only got
caught in a rainstorm 2 times. If it was raining when I left for
work, I'd obviously drive there.
Since my day was split up into 2 seperate 4 hour chunks of time in
early morning, and afternoon/evening times, this meant I got 4 miles
worth of riding in each day, albeit in intermittent times.
Going off the results of an exercise study, which pitted the weight
loss results of 2 groups: one did 30 minutes of continuous activity,
while the others did 3, 10 minute workouts a day, the results showed
that the 3-10's group lost the same weight as the continous 30
group.
How does this apply? Well, if you bike in 10 minutes of time for
your commute to work, and it will take you 10 minutes of time to get
back home, you'll automatically get 20 minutes of exercise a day.
Plus, I can bet you really won't sweat too much on the ride. I know
I would only break a sweat on really hot days, but since I wore
shorts, I cooled off quickly.
Anyway, the point is that if you're looking for exercise times in
your busy summer, perhaps a bike commute to work, to the store, to
a friend's house, or anywhere else, is worth the time to take.
Your average mountain bike from a retail store is enough to get
this task done for you. If you're like my client Jon, who's a
serious cyclist, he'd suggest a racing-style bicycle, to really
motor around town. He takes it to college and gets in some of
his miles that way for his training.
Biking doesn't have to be your only option. Many people in metro
areas will run to work, while in smaller towns, they may simply take
a 10-15 minute walk to work. Run, walk, or bike, you're still
saving a fortune in this day & age on fuel prices.
A gallon of tap water is roughly 5-7 cents. Its probably going to
take a 12-20 oz bottle of water to refuel you after a ride. That
can be a lot of miles per gallon for a nickel.
A gallon of gas is creeping up to $3/gallon now, and some suggest
it will be near or above $4/gallon come Memorial Day. I don't even
want to think what the costs will be around July 4th.
Its some simple math. 20 to 25 miles per gallon for $3, or 30-40
miles a week on a bike for mere pocket change.
Believe me, the time you spend on a bike will pay off greatly for
you, not only in the wallet, but in the waistline, too.
Biking is a great low-impact activity, and when done in those
intermittent bursts of speed, it mimics the high-intensity interval
nature of my fat-loss cardio workouts.
So, you will "Burn the Fat, & Save the Fuel", as this article
suggests.
I challenge you to ride at least 3 times a week to work, on days
that look like decent weather. You'll save money, save on finding
other exercise time, and enjoy the fresh air of spring, summer,
and fall even more.
Do you already run, walk, or bike to work, or to other destinations?
If so, send me an email with your story, or give me a call at
218-686-5417. I'd love to discuss it with you, and perhaps share
your thoughts with the other readers.
I honestly believe there will be a big movement to bike-ride more,
as fuel prices climb and our country needs more exercise.
Look at other countries that don't rely on cars to get everywhere.
They really don't have the obesity issues and heart problems that
our country is basically plagued with right now.
Kind of tells you something about riding bike, doesn't it?
Even Kenyan kids will run to school & back home for lunch, then
back to school again. Some do it for 4-6 miles ONE WAY. Its no
wonder why Kenyans are dominating the running scene right now.
I think we can learn something from all this. Perhaps we need to
work on using our own fuel first, and save the other fuel for
greater things we need it for.
----------------
KKDQ Radio Auction: Tune in today and Friday at around 1pm for the
KKDQ 99.3 FM Radio Auction, for your chance to get a great deal
on the A.S.A.P. Camp for athletes this summer! And yes, you will
get the DVD as well! There's only 2 coupons up for sale, so tune
in or miss out!
---------------
Until next time,
"Run so as to win."
-------------------
Rick Karboviak, CSCS
http://speeddialcoach.com
Xpress Exercise For Every Body.
http://speeddialcoach.com
218-686-5417
Wednesday, April 25, 2007
Saving 39 Minutes #8 Issue
Greetings everyone,
I hope that Spring is springing along quite well for all of you.
I know I've enjoyed the last 2 weeks here, with 60-70 degree days,
which make for some great springtime runs, bike rides, and heck,
just overall great weather for spring yard work.
Even the golfers are getting out again "Up North" here, and once
again, the results of my current clients and their workout effects
on their golf game is well-noted. Less back pain/strain, more
power & control in their swing, better balance/stability, you gotta
love the effects that kettlebells have on your general neccessities
for the game of golf!
Strength training, in general, adds one heck of a boost to your
daily life. Many are still afraid of strength training, associating
it with an image of bodybuilders and 'roided-out' men.
Rest assured, I don't have you doing excruciating, long-lasting
workouts. You'll put forth some effort with my workouts, but you'll
also have a little left in the tank when you're done. This helps
ensure that you'll recover better, and not be totally fatigued &
wiped out for the rest of your day. In fact, the reverse seems to
happen: people get 're-charged' with energy throughout the day.
Another thing to keep in mind: one reason I chose the kettlebell
weights as my main mode of exercising for both fitness & sports is
because they are completely adaptable for both focuses!
Just as bread is a common food for both the poor & rich, kettlebells
are a common weight implement than can be tailored & used by both
young & old, active & slightly in-active, athlete or non-athlete.
This commonality allows me to create flexible and adaptable workout
sessions for all of my cilentele.
Just today, I put a man in his 60's and a teenager through a workout
in the same time frame, both working on a strength circuit for their
needs. The common thread? The kettlebell weights were used by both
in the workout format.
So, the kettlebells not only help you save tremendous time in your
workouts, but allow just about anyone to train for their individual
needs, without taking up a large amount of space. Plus its all done
in the semi-private atmosphere, tucked away nicely upstairs in the
TRF Racquetball Club's program room. No one to stare at you, or to
bug you during your workout. You stay focused, and monitored
through it all. Its one great benefit I enjoy about doing my
programs at TRF Racquetball Club.
-----------------
Press Release for A.S.A.P. Camp
I recently created a press release & sent it out today on the ASAP
Training Camp for Summer 2007 at TRF Racquetball Club. Today, you
get a first-time view of it in this newsletter.
Note: The free DVD bonus for early registration deadline has been
moved from May 1st to May 15th now. May 25th is the final deadline
to sign up for any camp offering.
-----------------
"All-Star Academy of Performance" Camp
Coming to TRF Racquetball Club
Thief River Falls, MN (April 25, 2007) - Area Performance Coach Rick
Karboviak of SpeedDialCoach.com is bringing a new kind of sports
camp to the Thief River Falls Racquetball Club this summer. The
"All-Star Academy of Performance" Camp is a new summer training camp
format for area athletes, specializing in customized workout
schedules over a 10 week period, from June 4th through August 10th.
Athletes who are ages 12 & over are encouraged to register the
"A.S.A.P." Camp by May 25th. Early registration by May 15th will
allow athletes to get a free workout DVD to compliment the camp's
workouts.
Workout schedules will consist of 30 minute training sessions,
which may focus on Strength training, & Power training workouts for
speed & agility improvements. Since each athlete has their own needs
for performance, workout schedules can be configured with Karboviak,
with up to 5 visits a week being scheduled. 3 to 4 athletes may be
scheduled for each workout session. "Since most camps run for a few
days to a week, with a mass number of athletes in attendance, most
athletes are left out in instruction & development. With the
A.S.A.P. Camp format, athletes can fit in workouts in-between other
commitments, such as summer leagues & other activities, and receive
full attention to their development." The shorter workout durations
allow for faster recovery to help prevent over-training in athletes.
Karboviak also has another early morning option of the A.S.A.P.
Camp, called Power Boot Camp, which will be held for the same 10
week period, on Tuesday & Thursday mornings only. Power Boot Camp
will focus on the "Zings, Strings, Rings, & Swings" workout circuit
for speed & agility, athletes can attend these 30 minute sessions at
their choice between 5:30am and 8:30am. Athletes will perform
workouts with a combination of sprints, agility drills, jump roping,
and kettlebell swing exercises. Up to 8 athletes a session can be
trained in Power Boot Camp. Registration deadlines for Power Boot
Camp are the same as A.S.A.P. Camp.
Registration forms & more information are available online at
http://xpress.speeddialcoach.com . Karboviak can be reached by
phone at 218-686-5417 for further inquiries about each camp.
----------------------
One more thing: I've been asked recently by a few people, a question
in regards to my "Rocket Speed Training On A Budget" Guides.
These e-books are sold as a package deal at:
http://rst.speeddialcoach.com
The question is whether or not I plan to sell the item itself, the
"Rocket Feet Trainer, 2.0".
I could do this, it would just take time to purchase, cut, & ship
the product out.
If anyone has an interest in me doing this for them, how much would
you be willing to pay for this? You'd get the RFT 2.0 device, plus
the RFT 2.0 Manual to go with it, and the original RSTOB Guide.
Shoot me a ballpark figure of what you'd be willing to pay for this,
and I'll see if this would be a feasible option for this e-book.
Simply reply to this email with your estimated price, which would
include the books & free shipping of the product to you.
Thank you!
-------------------
"Run so as to win."
1 Cor 9:24
Rick Karboviak, CSCS
SpeedDialCoach.com
http://speeddialcoach.com
I hope that Spring is springing along quite well for all of you.
I know I've enjoyed the last 2 weeks here, with 60-70 degree days,
which make for some great springtime runs, bike rides, and heck,
just overall great weather for spring yard work.
Even the golfers are getting out again "Up North" here, and once
again, the results of my current clients and their workout effects
on their golf game is well-noted. Less back pain/strain, more
power & control in their swing, better balance/stability, you gotta
love the effects that kettlebells have on your general neccessities
for the game of golf!
Strength training, in general, adds one heck of a boost to your
daily life. Many are still afraid of strength training, associating
it with an image of bodybuilders and 'roided-out' men.
Rest assured, I don't have you doing excruciating, long-lasting
workouts. You'll put forth some effort with my workouts, but you'll
also have a little left in the tank when you're done. This helps
ensure that you'll recover better, and not be totally fatigued &
wiped out for the rest of your day. In fact, the reverse seems to
happen: people get 're-charged' with energy throughout the day.
Another thing to keep in mind: one reason I chose the kettlebell
weights as my main mode of exercising for both fitness & sports is
because they are completely adaptable for both focuses!
Just as bread is a common food for both the poor & rich, kettlebells
are a common weight implement than can be tailored & used by both
young & old, active & slightly in-active, athlete or non-athlete.
This commonality allows me to create flexible and adaptable workout
sessions for all of my cilentele.
Just today, I put a man in his 60's and a teenager through a workout
in the same time frame, both working on a strength circuit for their
needs. The common thread? The kettlebell weights were used by both
in the workout format.
So, the kettlebells not only help you save tremendous time in your
workouts, but allow just about anyone to train for their individual
needs, without taking up a large amount of space. Plus its all done
in the semi-private atmosphere, tucked away nicely upstairs in the
TRF Racquetball Club's program room. No one to stare at you, or to
bug you during your workout. You stay focused, and monitored
through it all. Its one great benefit I enjoy about doing my
programs at TRF Racquetball Club.
-----------------
Press Release for A.S.A.P. Camp
I recently created a press release & sent it out today on the ASAP
Training Camp for Summer 2007 at TRF Racquetball Club. Today, you
get a first-time view of it in this newsletter.
Note: The free DVD bonus for early registration deadline has been
moved from May 1st to May 15th now. May 25th is the final deadline
to sign up for any camp offering.
-----------------
"All-Star Academy of Performance" Camp
Coming to TRF Racquetball Club
Thief River Falls, MN (April 25, 2007) - Area Performance Coach Rick
Karboviak of SpeedDialCoach.com is bringing a new kind of sports
camp to the Thief River Falls Racquetball Club this summer. The
"All-Star Academy of Performance" Camp is a new summer training camp
format for area athletes, specializing in customized workout
schedules over a 10 week period, from June 4th through August 10th.
Athletes who are ages 12 & over are encouraged to register the
"A.S.A.P." Camp by May 25th. Early registration by May 15th will
allow athletes to get a free workout DVD to compliment the camp's
workouts.
Workout schedules will consist of 30 minute training sessions,
which may focus on Strength training, & Power training workouts for
speed & agility improvements. Since each athlete has their own needs
for performance, workout schedules can be configured with Karboviak,
with up to 5 visits a week being scheduled. 3 to 4 athletes may be
scheduled for each workout session. "Since most camps run for a few
days to a week, with a mass number of athletes in attendance, most
athletes are left out in instruction & development. With the
A.S.A.P. Camp format, athletes can fit in workouts in-between other
commitments, such as summer leagues & other activities, and receive
full attention to their development." The shorter workout durations
allow for faster recovery to help prevent over-training in athletes.
Karboviak also has another early morning option of the A.S.A.P.
Camp, called Power Boot Camp, which will be held for the same 10
week period, on Tuesday & Thursday mornings only. Power Boot Camp
will focus on the "Zings, Strings, Rings, & Swings" workout circuit
for speed & agility, athletes can attend these 30 minute sessions at
their choice between 5:30am and 8:30am. Athletes will perform
workouts with a combination of sprints, agility drills, jump roping,
and kettlebell swing exercises. Up to 8 athletes a session can be
trained in Power Boot Camp. Registration deadlines for Power Boot
Camp are the same as A.S.A.P. Camp.
Registration forms & more information are available online at
http://xpress.speeddialcoach.com . Karboviak can be reached by
phone at 218-686-5417 for further inquiries about each camp.
----------------------
One more thing: I've been asked recently by a few people, a question
in regards to my "Rocket Speed Training On A Budget" Guides.
These e-books are sold as a package deal at:
http://rst.speeddialcoach.com
The question is whether or not I plan to sell the item itself, the
"Rocket Feet Trainer, 2.0".
I could do this, it would just take time to purchase, cut, & ship
the product out.
If anyone has an interest in me doing this for them, how much would
you be willing to pay for this? You'd get the RFT 2.0 device, plus
the RFT 2.0 Manual to go with it, and the original RSTOB Guide.
Shoot me a ballpark figure of what you'd be willing to pay for this,
and I'll see if this would be a feasible option for this e-book.
Simply reply to this email with your estimated price, which would
include the books & free shipping of the product to you.
Thank you!
-------------------
"Run so as to win."
1 Cor 9:24
Rick Karboviak, CSCS
SpeedDialCoach.com
http://speeddialcoach.com
Sunday, April 22, 2007
SDC Updates
Greetings everyone,
Over the next 6-7 weeks, I'm facing quite the challenge of getting
in both client workouts, as well as track practices and meets.
As many of you know, I currently coach a high school track team
during the spring. There will be some days that I will not be
able to train anyone, mostly due to a meet and the departure times
we have for those meets.
As a way to 'make up' for some of that time lost, I will be able to
take some clients on Saturday mornings, as my weekends are not
really full of major plans for the rest of April & May.
Things may become smoother in about 3 weeks, so I ask that if you
are currently a client, be a little flexible with me, as I have
been with you in your scheduling.
Thank you!
-------------------
ASAP Camp & Another One of Rick's Rants as well....
A.S.A.P. Training Camp: I just read an article on the Fargo Forum's
website today (Sunday's issue), which talked about parents & coaches
who clash. The main thing I took out of it is that it mentioned
how parents seem to have more ownership in their kids' role on a
basketball team, due to all the clinics, camps, travel teams, &
leagues they participate in, outside of the 4 month season of hoops.
As a trainer & a coach, I really don't see too much of the 'playing
time' issue in the sports of track & cross-country that I coach.
Its all performance-based decisions for the most part: if you don't
run fast enough, you won't get a spot to run in.
For instance, in cross-country, you have up to 7
spots to fill on a varsity race for your team. It becomes quite
the battle when you have kids fighting for those spots. In the end
of it, their performances help me make the best decision I can for
the team.
However, in a sport like basketball, there are many, many dynamics
that a coach has to juggle: playing ability, ability under pressure
situations, conditioning levels, is the athlete injured, etc.
I think parents who are worried about 'playing time' have a hard
time realizing that there are only so many minutes in a game, and
the promise of 'more playing time' is a moot point: each kid can't
exponentially expect more playing time when there is only so much
time available to shuffle 12-15 kids on 5 spots on a floor through
30+ minutes of a game's length.
Just because your son is on a travelling team in the spring, doesn't
automatically get him 8 more minutes a game next season.
Granted, there are situations where kids who do have talent just
don't get time on a court, because of grudges against parents, or
even the athlete, between the coach and them. This is unfair
politics in a sport that shouldn't deal with it, but it happens.
However, the point is no matter how many leagues, camps, or teams
that you are on, there is no guarantee that a son or daughter will
get an automatic increase in playing time.
Here's one example of myself: My sophomore year, I was "All-JV",
meaning that the JV squad was where I fit in the best. I wasn't
fast, I wasn't strong, I wasn't full of the basketball talent like
others on my team. But, I knew I fit the JV role on my team well,
and that's where I had to improve. Yes, I dearly wanted a spot on
that varsity bench, even if it meant going in the last 2 minutes &
we're down by 25+ points. Why? Because I had a chance to score and
get my name in the box scores in the paper. It was one of my main
goals, it was something to shoot for in my JV role.
After that season, that was when I made my big dedication to earning
a varsity roster spot as a junior. I knew if I even made it, I
probably wasn't going to get much playing time as a varsity athlete,
but I would definitely see improvements in my JV role. I started
every game for JV my junior year, contributed with 6-10 point games
instead of my lucky average of 1-2 as a freshman or sophomore. I did
get some "PT" at the varsity level, and it gave me hope to work
towards something more than that my senior year: I knew that during
my senior year, I'd have a chance to earn a starting spot, which
became my main goal.
All the while though, I really wasn't concerned about how many
minutes I was on the court. Come to think of it, not many of us on
my team really were counting minutes. Perhaps it was because we
didn't have such a successful team to begin with, but hey, we had
guys who scored well, played well, 'got their name in the paper' in
the last 2 minutes of a game, and just had fun.
I was never an all-conference all-star, I think I scored 10 points
once my senior year, with a few 4-8 point games, but mostly I was
good for 2 a game it seemed. However, I did earn 2 back to back
Practice Player awards my junior & senior years. That to me meant
that I was an "MVP" for my team's betterment. That was my role.
We were all just worried about doing our jobs on the court well,
even when we faced the toughest team in the state, twice, that
senior season.
I just hope today's parents see sports for that they are really
worth: its about working hard, committing towards a goal, and most
of all, enjoying the experience to get there.
Sometimes you don't get what you want, and you have to learn how
to deal with those situations. There have been jobs in the past
where I wanted a raise, but didn't get it. I had to deal with it.
Thank goodness for the lessons I learned in sports which helped
me deal with it in a calming, smooth manner.
Yes, I know I promote the fact that training can help get you
stronger, faster, and perform at a better level. That's all a part
of the experience in working hard & committing towards the goals
that the athlete has. If I can help the athlete do that, then I'm
doing my job as a performance trainer.
So, in short, if you are a parent, please realize that extra
outside commitments do not guarantee an increase in playing time,
or in securing a starting spot. Don't hold that over a coach.
Instead, work with your young athlete in learning how to deal with
what it takes for commitment, what it takes to work hard towards a
goal, and how to deal with situations that don't always turn out
their way. I think you learn TONS more in dealing with situations
you don't like, than the ones you end up earning & acheiving.
I know in the past year of running my own training business, the
past seasons of basketball in high school, where we won less than 20
games from my freshman through senior year (about 4-5 a season),
you can bet I took those lessons I learned as an athlete, and
applied them to my outlook on my business.
I've discovered that session-based training packages are not a
successful method to use in completing training programs.
Its why I came up with the "Unlimited Training" concept, where each
athlete gets customized workouts, by the week & month, so they have
a flexible routine & workout schedule that can meet their demands
that seem to change weekly, if not daily.
Its not the world's perfect system, but its working for a lot of
cilents and athletes in finding a solution for their goals.
The ASAP Training Camp goes from June 4-August 10, 10 weeks of
Unlimited Training visits for Strength (STAR System Protocol), and
Power (Athlete Xpress Protocol). Its up to 5, 30 minute workouts
a week.
One question I've had is "Can my daughter/son workout for 1 hour
length workouts with your system?"
The answer is YES! I can do a 30 minute Strength, then 30 minute
Power workout, all in one day.
As a special feature, you can get 2, 1 hour workouts, plus a 30
minute workout (5, 30 min. sessions = 2.5 hours a week) in this
type of workout option.
All this for just $147 per athlete.
Plus, if you sign up before May 1st, you will get a f-r-e-e DVD,
my "Power & Control for Sports" video!
Register with me by emailing me, and filling out the forms that
I have online at http://xpress.speeddialcoach.com
I can start getting times & slots secured for the athletes, before
June 4th, so its all setup & ready to go.
Call me @ 218-686-5417 for further inquiry.
Xpress Exercise For Every Body.
http://speeddialcoach.com
218-686-5417
Over the next 6-7 weeks, I'm facing quite the challenge of getting
in both client workouts, as well as track practices and meets.
As many of you know, I currently coach a high school track team
during the spring. There will be some days that I will not be
able to train anyone, mostly due to a meet and the departure times
we have for those meets.
As a way to 'make up' for some of that time lost, I will be able to
take some clients on Saturday mornings, as my weekends are not
really full of major plans for the rest of April & May.
Things may become smoother in about 3 weeks, so I ask that if you
are currently a client, be a little flexible with me, as I have
been with you in your scheduling.
Thank you!
-------------------
ASAP Camp & Another One of Rick's Rants as well....
A.S.A.P. Training Camp: I just read an article on the Fargo Forum's
website today (Sunday's issue), which talked about parents & coaches
who clash. The main thing I took out of it is that it mentioned
how parents seem to have more ownership in their kids' role on a
basketball team, due to all the clinics, camps, travel teams, &
leagues they participate in, outside of the 4 month season of hoops.
As a trainer & a coach, I really don't see too much of the 'playing
time' issue in the sports of track & cross-country that I coach.
Its all performance-based decisions for the most part: if you don't
run fast enough, you won't get a spot to run in.
For instance, in cross-country, you have up to 7
spots to fill on a varsity race for your team. It becomes quite
the battle when you have kids fighting for those spots. In the end
of it, their performances help me make the best decision I can for
the team.
However, in a sport like basketball, there are many, many dynamics
that a coach has to juggle: playing ability, ability under pressure
situations, conditioning levels, is the athlete injured, etc.
I think parents who are worried about 'playing time' have a hard
time realizing that there are only so many minutes in a game, and
the promise of 'more playing time' is a moot point: each kid can't
exponentially expect more playing time when there is only so much
time available to shuffle 12-15 kids on 5 spots on a floor through
30+ minutes of a game's length.
Just because your son is on a travelling team in the spring, doesn't
automatically get him 8 more minutes a game next season.
Granted, there are situations where kids who do have talent just
don't get time on a court, because of grudges against parents, or
even the athlete, between the coach and them. This is unfair
politics in a sport that shouldn't deal with it, but it happens.
However, the point is no matter how many leagues, camps, or teams
that you are on, there is no guarantee that a son or daughter will
get an automatic increase in playing time.
Here's one example of myself: My sophomore year, I was "All-JV",
meaning that the JV squad was where I fit in the best. I wasn't
fast, I wasn't strong, I wasn't full of the basketball talent like
others on my team. But, I knew I fit the JV role on my team well,
and that's where I had to improve. Yes, I dearly wanted a spot on
that varsity bench, even if it meant going in the last 2 minutes &
we're down by 25+ points. Why? Because I had a chance to score and
get my name in the box scores in the paper. It was one of my main
goals, it was something to shoot for in my JV role.
After that season, that was when I made my big dedication to earning
a varsity roster spot as a junior. I knew if I even made it, I
probably wasn't going to get much playing time as a varsity athlete,
but I would definitely see improvements in my JV role. I started
every game for JV my junior year, contributed with 6-10 point games
instead of my lucky average of 1-2 as a freshman or sophomore. I did
get some "PT" at the varsity level, and it gave me hope to work
towards something more than that my senior year: I knew that during
my senior year, I'd have a chance to earn a starting spot, which
became my main goal.
All the while though, I really wasn't concerned about how many
minutes I was on the court. Come to think of it, not many of us on
my team really were counting minutes. Perhaps it was because we
didn't have such a successful team to begin with, but hey, we had
guys who scored well, played well, 'got their name in the paper' in
the last 2 minutes of a game, and just had fun.
I was never an all-conference all-star, I think I scored 10 points
once my senior year, with a few 4-8 point games, but mostly I was
good for 2 a game it seemed. However, I did earn 2 back to back
Practice Player awards my junior & senior years. That to me meant
that I was an "MVP" for my team's betterment. That was my role.
We were all just worried about doing our jobs on the court well,
even when we faced the toughest team in the state, twice, that
senior season.
I just hope today's parents see sports for that they are really
worth: its about working hard, committing towards a goal, and most
of all, enjoying the experience to get there.
Sometimes you don't get what you want, and you have to learn how
to deal with those situations. There have been jobs in the past
where I wanted a raise, but didn't get it. I had to deal with it.
Thank goodness for the lessons I learned in sports which helped
me deal with it in a calming, smooth manner.
Yes, I know I promote the fact that training can help get you
stronger, faster, and perform at a better level. That's all a part
of the experience in working hard & committing towards the goals
that the athlete has. If I can help the athlete do that, then I'm
doing my job as a performance trainer.
So, in short, if you are a parent, please realize that extra
outside commitments do not guarantee an increase in playing time,
or in securing a starting spot. Don't hold that over a coach.
Instead, work with your young athlete in learning how to deal with
what it takes for commitment, what it takes to work hard towards a
goal, and how to deal with situations that don't always turn out
their way. I think you learn TONS more in dealing with situations
you don't like, than the ones you end up earning & acheiving.
I know in the past year of running my own training business, the
past seasons of basketball in high school, where we won less than 20
games from my freshman through senior year (about 4-5 a season),
you can bet I took those lessons I learned as an athlete, and
applied them to my outlook on my business.
I've discovered that session-based training packages are not a
successful method to use in completing training programs.
Its why I came up with the "Unlimited Training" concept, where each
athlete gets customized workouts, by the week & month, so they have
a flexible routine & workout schedule that can meet their demands
that seem to change weekly, if not daily.
Its not the world's perfect system, but its working for a lot of
cilents and athletes in finding a solution for their goals.
The ASAP Training Camp goes from June 4-August 10, 10 weeks of
Unlimited Training visits for Strength (STAR System Protocol), and
Power (Athlete Xpress Protocol). Its up to 5, 30 minute workouts
a week.
One question I've had is "Can my daughter/son workout for 1 hour
length workouts with your system?"
The answer is YES! I can do a 30 minute Strength, then 30 minute
Power workout, all in one day.
As a special feature, you can get 2, 1 hour workouts, plus a 30
minute workout (5, 30 min. sessions = 2.5 hours a week) in this
type of workout option.
All this for just $147 per athlete.
Plus, if you sign up before May 1st, you will get a f-r-e-e DVD,
my "Power & Control for Sports" video!
Register with me by emailing me, and filling out the forms that
I have online at http://xpress.speeddialcoach.com
I can start getting times & slots secured for the athletes, before
June 4th, so its all setup & ready to go.
Call me @ 218-686-5417 for further inquiry.
Xpress Exercise For Every Body.
http://speeddialcoach.com
218-686-5417
Wednesday, April 18, 2007
Saving 39 Minutes #7 Issue
Greetings, with Warm Weather to Greet You!
The past few days here in Thief River Falls, MN has been some
awfully nice, wonderful weather. Yesterday's track meet was just
about the perfect conditions that one could ask for: right around
60 degrees in the afternoon, less than 5 miles/hour wind, and
plenty of 'funshine', as my local radio DJ's call it.
If you get the time, get outdoors during this great weather. If
you live elsewhere, you may have had some nasty stuff. For you, I
can advise to patiently wait, I'm sure the good stuff's around
the corner for you.
Right now is about the time to get on a bike & just GO! No timed
workouts, no intensity levels to worry about, just enjoy the ride
and the fresh spring air, breathing new energy into you.
I love this time of year for running, although I could do without
some slight allergy issues, but for the most part, I love spring
time runs.
Last Saturday, I went out on a nice, cool, don't-care-how-long-I-go
type of a run. I needed one greatly. Except I wore the wrong shoes
for that type of run. I wore my Nike Free's, which are lightweight
shoes, made for lower mileages, due to the light feel and extreme
flexibility of the shoe itself. The shoe can literally conform &
twist to every bend of your foot it seems. However, its not an
ideal shoe for longer runs with its minimal shock absorption. My
feet & calves took quite a brunt from it all, even with a full warm
up with The Stick device, plus a cool-down afterwards.
If you don't know what The Stick is, or all about, check it out
at their non-sales & information site, http://intracell.net
This is strictly a company information page for you, as I don't want
it to look like I'm blatantly trying to sell you one, mainly make
you aware of it.
Another good site with a review on Sticks is at my good friend
John Izzo's site, http://standapartfitness.com . This site is easy
to join and does not c-o-s-t you anything. Simply sign up, get your
password, and enjoy. I have a series of articles on there ranging
on various topics. My latest one is about myself 'going off' on
the entire industry, its current nature, and lack of attention to
the basic essential needs for fitness in our society today, and how
some trainers & clubs are diseasing the industry, with their focused
efforts on vanity and high priced expenses for such a basic,
elemental need in our society. There's no fathomable reason why
trainers or gyms should be charging hundreds or thousands a month,
all in the name of 'looking gorgeous' alone.
I just went from Sticks to a 'thorn' in the side for me in that
last paragraph. Frankly, I'm fed up with the state of both the
fitness & sports training fields, pushing and promoting the trainers
and owners to make all the bucks first, and con all the 'suckers'
who fall for it all, time & time again, for shoddy service and
high-priced fees attached to it all.
Anyway, this sort of leads into my next topic of the All-Star
Academy of Performance Training Camp, or "ASAP Camp" for short.
What I've been witnessing as a trainer & coach the past 7 years
in the field is an incessant 'need' created for young athletes
to attend week long, or short, 3-4 day camps for a sport.
Hundreds are paid for such few short hours of skill work only, and
what's left in the dark is the basic movement skills of squatting,
lunging, shuffling, hopping, skipping, etc.
I see some kids who can't skip a rope decently, yet they attend
all these camps, week after week at colleges or area high schools.
What happens is some big name school program will put on a camp for
area kids, bring in 100-200 or more kids, shuffle them all into
gyms or onto a field for a week, charge hundreds per kid, and use it
as a hidden recruiting watch-dog for top athletes, all while leaving
so many kids in the dark as to how to get better.
Want to know my take on this setting? The good kids get looked at,
and get attended to more (wouldn't you do so, if you were a college
coach, who's main business is selling your program to get kids to
go to school and play for you there?), and the not-so-good ones
are simply told 'keep working harder'.
Well, why send your kid or kids off to a week long camp, where they
might meet a few new friends, but new friends won't help them get
any better as an athlete. You, as a parent, are investing hundreds,
sometimes thousands into the betterment of your child (don't forget
all the money you spend on feeding them alone throughout the year).
Why watch all of that get wasted away on false promises?
(Okay, here I go into selling mode, I warned you...)
Why not send your well-deserved child to a summer-long, camp-like
atmosphere, where they will get individualized programs, setup on
their schedules and needs?
If your child needs more strength than speed, I'll set them up for
strength workouts, moreso than speed ones.
If there's more of a need for balance & quickness, I can tailor the
workotus to use drills that will focus more on those qualities.
You see, with my 30 minute workout structures, you'll be ensured
that your child can:
- Workout at a time that's good for him/her, and with teammates if
they are also scheduled as a group
- Get a high-quality, high attention workout in, since I only will
work with 4 at a time in this setting
- Get a flexible scheduling feature that no other program or camp
can match, for those unexpected games and situations that ALWAYS
come up in summertime
- Won't get worn-down with 2 hour training sessions, and be wiped
out at the end of the week: less workout time means more rest time
for proper recovery, regeneration, and growth
- They will go through a proven system that I have evolved over the
past year, and have gained national attention through sports
training websites about (This system was recently showcased in a
national training website progrma launch in February)
- They will not be 'babysat' like some camps typically become, your
child will be expected to show up, warm up, work hard, work smart,
& enjoy their time, not dread it!
Right now, I'm having a local lunchtime flyer ad being put out in
today's flyer, showcasing this program, and announcing that if
athletes are signed up & registered by May 1st, they will be able
to get a special DVD as a bonus for doing so.
So, you not only would get 10 weeks of high-quality, specialized
workouts, but you'd get a DVD to help you along further with the
athlete's own at-home training workouts they can do, with 2 simple
tools: a dumbbell (or kettlebell, if they ever want to get one), as
well as a jump rope.
I know it sounds too simple, but sometimes the most complex issues
are solved with simple tools. I believe I've found quite the combo
of simple tools to get amazing things done for today's busy athlete.
Visit http://xpress.speeddialcoach.com to find out more on the
"All-Star Academy of Performance" Training Camp today.
I won't be able to train everyone, I'm expecting a load that I could
handle, being around 40 athletes as a high point to manage with
my sanity intact. I have more than just the ASAP option, too, so
check out the website for information on "Power Boot Camp", too.
Power Boot Camp is the bare-bones-basic-training for the athlete
who is so busy, this would be all they might have time for. It
stays true to my staples of "Zings, Strings, Rings, & Swings" for
simple, effective power production for today's athlete.
I'm not about just getting a high number of kids.
I'm about getting the numbers of the athlete's performances into
much better categories when I'm done with their training.
I strongly feel I have 2 systems in place that follow some pretty
basic & simple principles for improvements in athletic performance.
I also feel its at a price within reason for today's budget-minded
families, who need to wisely spend their money in today's tight
economy.
Call me at 218-686-5417 for any questions you have, and of course,
you can email me anytime by replying to this newsletter.
-------------
Reminder: The $29/month Beach Body Boot Camp special is still on,
visit http://camps.speeddialcoach.com for all your Boot Camp Basics.
-------------
"Run so as to win."
Rick Karboviak, CSCS
SpeedDialCoach.com
The past few days here in Thief River Falls, MN has been some
awfully nice, wonderful weather. Yesterday's track meet was just
about the perfect conditions that one could ask for: right around
60 degrees in the afternoon, less than 5 miles/hour wind, and
plenty of 'funshine', as my local radio DJ's call it.
If you get the time, get outdoors during this great weather. If
you live elsewhere, you may have had some nasty stuff. For you, I
can advise to patiently wait, I'm sure the good stuff's around
the corner for you.
Right now is about the time to get on a bike & just GO! No timed
workouts, no intensity levels to worry about, just enjoy the ride
and the fresh spring air, breathing new energy into you.
I love this time of year for running, although I could do without
some slight allergy issues, but for the most part, I love spring
time runs.
Last Saturday, I went out on a nice, cool, don't-care-how-long-I-go
type of a run. I needed one greatly. Except I wore the wrong shoes
for that type of run. I wore my Nike Free's, which are lightweight
shoes, made for lower mileages, due to the light feel and extreme
flexibility of the shoe itself. The shoe can literally conform &
twist to every bend of your foot it seems. However, its not an
ideal shoe for longer runs with its minimal shock absorption. My
feet & calves took quite a brunt from it all, even with a full warm
up with The Stick device, plus a cool-down afterwards.
If you don't know what The Stick is, or all about, check it out
at their non-sales & information site, http://intracell.net
This is strictly a company information page for you, as I don't want
it to look like I'm blatantly trying to sell you one, mainly make
you aware of it.
Another good site with a review on Sticks is at my good friend
John Izzo's site, http://standapartfitness.com . This site is easy
to join and does not c-o-s-t you anything. Simply sign up, get your
password, and enjoy. I have a series of articles on there ranging
on various topics. My latest one is about myself 'going off' on
the entire industry, its current nature, and lack of attention to
the basic essential needs for fitness in our society today, and how
some trainers & clubs are diseasing the industry, with their focused
efforts on vanity and high priced expenses for such a basic,
elemental need in our society. There's no fathomable reason why
trainers or gyms should be charging hundreds or thousands a month,
all in the name of 'looking gorgeous' alone.
I just went from Sticks to a 'thorn' in the side for me in that
last paragraph. Frankly, I'm fed up with the state of both the
fitness & sports training fields, pushing and promoting the trainers
and owners to make all the bucks first, and con all the 'suckers'
who fall for it all, time & time again, for shoddy service and
high-priced fees attached to it all.
Anyway, this sort of leads into my next topic of the All-Star
Academy of Performance Training Camp, or "ASAP Camp" for short.
What I've been witnessing as a trainer & coach the past 7 years
in the field is an incessant 'need' created for young athletes
to attend week long, or short, 3-4 day camps for a sport.
Hundreds are paid for such few short hours of skill work only, and
what's left in the dark is the basic movement skills of squatting,
lunging, shuffling, hopping, skipping, etc.
I see some kids who can't skip a rope decently, yet they attend
all these camps, week after week at colleges or area high schools.
What happens is some big name school program will put on a camp for
area kids, bring in 100-200 or more kids, shuffle them all into
gyms or onto a field for a week, charge hundreds per kid, and use it
as a hidden recruiting watch-dog for top athletes, all while leaving
so many kids in the dark as to how to get better.
Want to know my take on this setting? The good kids get looked at,
and get attended to more (wouldn't you do so, if you were a college
coach, who's main business is selling your program to get kids to
go to school and play for you there?), and the not-so-good ones
are simply told 'keep working harder'.
Well, why send your kid or kids off to a week long camp, where they
might meet a few new friends, but new friends won't help them get
any better as an athlete. You, as a parent, are investing hundreds,
sometimes thousands into the betterment of your child (don't forget
all the money you spend on feeding them alone throughout the year).
Why watch all of that get wasted away on false promises?
(Okay, here I go into selling mode, I warned you...)
Why not send your well-deserved child to a summer-long, camp-like
atmosphere, where they will get individualized programs, setup on
their schedules and needs?
If your child needs more strength than speed, I'll set them up for
strength workouts, moreso than speed ones.
If there's more of a need for balance & quickness, I can tailor the
workotus to use drills that will focus more on those qualities.
You see, with my 30 minute workout structures, you'll be ensured
that your child can:
- Workout at a time that's good for him/her, and with teammates if
they are also scheduled as a group
- Get a high-quality, high attention workout in, since I only will
work with 4 at a time in this setting
- Get a flexible scheduling feature that no other program or camp
can match, for those unexpected games and situations that ALWAYS
come up in summertime
- Won't get worn-down with 2 hour training sessions, and be wiped
out at the end of the week: less workout time means more rest time
for proper recovery, regeneration, and growth
- They will go through a proven system that I have evolved over the
past year, and have gained national attention through sports
training websites about (This system was recently showcased in a
national training website progrma launch in February)
- They will not be 'babysat' like some camps typically become, your
child will be expected to show up, warm up, work hard, work smart,
& enjoy their time, not dread it!
Right now, I'm having a local lunchtime flyer ad being put out in
today's flyer, showcasing this program, and announcing that if
athletes are signed up & registered by May 1st, they will be able
to get a special DVD as a bonus for doing so.
So, you not only would get 10 weeks of high-quality, specialized
workouts, but you'd get a DVD to help you along further with the
athlete's own at-home training workouts they can do, with 2 simple
tools: a dumbbell (or kettlebell, if they ever want to get one), as
well as a jump rope.
I know it sounds too simple, but sometimes the most complex issues
are solved with simple tools. I believe I've found quite the combo
of simple tools to get amazing things done for today's busy athlete.
Visit http://xpress.speeddialcoach.com to find out more on the
"All-Star Academy of Performance" Training Camp today.
I won't be able to train everyone, I'm expecting a load that I could
handle, being around 40 athletes as a high point to manage with
my sanity intact. I have more than just the ASAP option, too, so
check out the website for information on "Power Boot Camp", too.
Power Boot Camp is the bare-bones-basic-training for the athlete
who is so busy, this would be all they might have time for. It
stays true to my staples of "Zings, Strings, Rings, & Swings" for
simple, effective power production for today's athlete.
I'm not about just getting a high number of kids.
I'm about getting the numbers of the athlete's performances into
much better categories when I'm done with their training.
I strongly feel I have 2 systems in place that follow some pretty
basic & simple principles for improvements in athletic performance.
I also feel its at a price within reason for today's budget-minded
families, who need to wisely spend their money in today's tight
economy.
Call me at 218-686-5417 for any questions you have, and of course,
you can email me anytime by replying to this newsletter.
-------------
Reminder: The $29/month Beach Body Boot Camp special is still on,
visit http://camps.speeddialcoach.com for all your Boot Camp Basics.
-------------
"Run so as to win."
Rick Karboviak, CSCS
SpeedDialCoach.com
Wednesday, April 11, 2007
Saving 39 Minutes #6 Issue
Greetings,
This issue will be filled with more updates than usual, as my
brain has been running with vigor, coming up with new program
solutions and goal-setting systems, plus a new Rewards System idea,
too.
----------------------
1. Beach Body Boot Camp: Just $29/Month - Get Beach Body Ready
for time spent on the lakes this summer with Beach Body Boot Camp!
Go to http://camps.speeddialcoach.com for information on how
Boot Camps are setup and structured. Call me directly at 686-5417
for any questions you have!
----------------------
2. Blast-A-Weigh Wednesdays - New Goal Setting System
Blast-A-Weigh Wednesdays is a new goal setting approach for the
STAR System & Boot Camp clients. Here it is in a nutshell:
1. Choose your goal: Lose 5, 10, 15, 20 pounds of f-a-t.
2. Choose your date: Pick the date you want to lose it by, and make
sure its attainable by asking me about the time frame.
3. Choose your prize: Weigh in every Wednesday and get your body
composition tested. If you reach your goal in time, you'll get
your choice of rewards! Prizes for each category will be posted
at the Racquetball Club next week, I will also try to get it online
as well.
----------
3. New Reimbursement Idea: "$7 for 11" System
Since not everyone has body fat to lose, I need one more option for
people to set goals and get rewarded for being adamant about their
workout scheduling and attendance.
Some insurance companies offer reimbursements towards fitness
center memberships if you attend a set number of times each month.
As a private, independent trainer, I am not eligible for these
programs. I know I've had clients who have left because of this
unavailable option with my business.
It left me disappointed at first, but....
That doesn't mean that I can't offer a similar offer of a reward to
my die-hard clientele.
So, I want to simply ASK you this: Would you like a reimbursement
program established with my business, where if you attended at least
11 times per month with the STAR System or Athlete Xpress Programs,
you would get a $7 credit for your next month's fees?
Email me at rkarboviak@speeddialcoach.com with your direct input.
There would be no contingencies with this, such as being a certain
holder of a health insurance provider to be eligible. Every body
would be eligible for this service, so no one is being played for
'favorites'.
The only real contingency is attending 11 times a month or more, to
obtain the $7 credit for each month you train.
Let me know your thoughts & suggestions on this, please!
Right now, I'm only gaining input on this matter, so your ideas
and thoughts REALLY count on this!
-----------------------
4. New A.S.A.P. Camp Details - Online Exclusive
Right now, I haven't released any information to the media or with
any advertising over this new A.S.A.P. Camp for Athletes, as I
wanted to make the announcement here first.
A.S.A.P. stands for All-Star Academy of Performance, it will be a
Camp for the entire summer, from June 4th through August 10th.
It will last for 10 weeks, and will follow the principles and
protocols of my Athlete Xpress System, where athletes have a
fully-customized workout system created for them.
The Performance Investment will be $147 for the entire Camp.
Pre-register & pay in full by May 1st, and you'll get a F-r-e-e
"Power & Control for Sports" DVD, which is a $15 value alone.
This will allow you to secure your time slots ASAP (pun intended!)
and allow you to get a jump on everyone else before school ends,
and those who want to sign up at the last minute might be too late.
You can download the forms and get more information on the ASAP Camp
at http://xpress.speeddialcoach.com
Call me directly at 218-686-5417 with any questions you have, I can
be willing to talk to teams & coaches if desired.
A.S.A.P. Camp isn't your Father's Old Sports Camp: This doesn't last
for only a week, or for a month, its a free-flowing, flexible
scheduling, unlimited, customized training format, that no other
camp or training program can offer. It is meant to be this flexible
for each athlete's needs, due to other camps, leagues, and programs
being offered in the TRF, MN area. And it lasts the entire summer!
So, sign up ASAP for A.S.A.P. Camp!
---------------
Athlete Option #2 for Summer: Power Boot Camp
Power Boot Camp is a Tuesday & Thursday workout option for the
entire summer as well, from 5:30am to 8:30am, every 30 minutes.
It will consist of 20 workouts for the 10 week period.
The focus on the workout is on my "Power & Control" Circuit of
Zings, Strings, Rings, & Swings. Camp times will ideally be held
outdoors in the early morning, crisp, clean air outside the club.
Experience the Power Boot Camp for just $77. I don't have this
detail on the Athlete Xpress site, but if you sign up & pay before
May 1st as well, you will get a free Power & Control Workout Guide!
----------------
Can't obtain my training in-person? Get the next best thing over
at http://tips.speeddialcoach.com , where I have all my online
and physical products of workout guides, a DVD, and collection of
workouts in the 'Secrets of the Athlete Xpress System" package.
--------------
Tip of the week:
Building Blocks Workout - Go for a walk, and if you're into jogging,
alternate block lengths of walking & jogging for your desired
workout time. This should be about a 1:2 hard to easy ratio of
effort ratings. Your time spent on walking will be approximately
2 times that of the time spent running.
If jogging isn't your forte, try speed walking for 1 block length
as a substitute.
----------------
Run so as to win.
Rick Karboviak, CSCS
http://speeddialcoach.com
SpeedDialCoach.com
Xpress Exercise For Every Body.
http://speeddialcoach.com
218-686-5417
Speed Dial Coach, 541 8th St W Apt 19
Thief River Falls, MN 56701, USA
This issue will be filled with more updates than usual, as my
brain has been running with vigor, coming up with new program
solutions and goal-setting systems, plus a new Rewards System idea,
too.
----------------------
1. Beach Body Boot Camp: Just $29/Month - Get Beach Body Ready
for time spent on the lakes this summer with Beach Body Boot Camp!
Go to http://camps.speeddialcoach.com for information on how
Boot Camps are setup and structured. Call me directly at 686-5417
for any questions you have!
----------------------
2. Blast-A-Weigh Wednesdays - New Goal Setting System
Blast-A-Weigh Wednesdays is a new goal setting approach for the
STAR System & Boot Camp clients. Here it is in a nutshell:
1. Choose your goal: Lose 5, 10, 15, 20 pounds of f-a-t.
2. Choose your date: Pick the date you want to lose it by, and make
sure its attainable by asking me about the time frame.
3. Choose your prize: Weigh in every Wednesday and get your body
composition tested. If you reach your goal in time, you'll get
your choice of rewards! Prizes for each category will be posted
at the Racquetball Club next week, I will also try to get it online
as well.
----------
3. New Reimbursement Idea: "$7 for 11" System
Since not everyone has body fat to lose, I need one more option for
people to set goals and get rewarded for being adamant about their
workout scheduling and attendance.
Some insurance companies offer reimbursements towards fitness
center memberships if you attend a set number of times each month.
As a private, independent trainer, I am not eligible for these
programs. I know I've had clients who have left because of this
unavailable option with my business.
It left me disappointed at first, but....
That doesn't mean that I can't offer a similar offer of a reward to
my die-hard clientele.
So, I want to simply ASK you this: Would you like a reimbursement
program established with my business, where if you attended at least
11 times per month with the STAR System or Athlete Xpress Programs,
you would get a $7 credit for your next month's fees?
Email me at rkarboviak@speeddialcoach.com with your direct input.
There would be no contingencies with this, such as being a certain
holder of a health insurance provider to be eligible. Every body
would be eligible for this service, so no one is being played for
'favorites'.
The only real contingency is attending 11 times a month or more, to
obtain the $7 credit for each month you train.
Let me know your thoughts & suggestions on this, please!
Right now, I'm only gaining input on this matter, so your ideas
and thoughts REALLY count on this!
-----------------------
4. New A.S.A.P. Camp Details - Online Exclusive
Right now, I haven't released any information to the media or with
any advertising over this new A.S.A.P. Camp for Athletes, as I
wanted to make the announcement here first.
A.S.A.P. stands for All-Star Academy of Performance, it will be a
Camp for the entire summer, from June 4th through August 10th.
It will last for 10 weeks, and will follow the principles and
protocols of my Athlete Xpress System, where athletes have a
fully-customized workout system created for them.
The Performance Investment will be $147 for the entire Camp.
Pre-register & pay in full by May 1st, and you'll get a F-r-e-e
"Power & Control for Sports" DVD, which is a $15 value alone.
This will allow you to secure your time slots ASAP (pun intended!)
and allow you to get a jump on everyone else before school ends,
and those who want to sign up at the last minute might be too late.
You can download the forms and get more information on the ASAP Camp
at http://xpress.speeddialcoach.com
Call me directly at 218-686-5417 with any questions you have, I can
be willing to talk to teams & coaches if desired.
A.S.A.P. Camp isn't your Father's Old Sports Camp: This doesn't last
for only a week, or for a month, its a free-flowing, flexible
scheduling, unlimited, customized training format, that no other
camp or training program can offer. It is meant to be this flexible
for each athlete's needs, due to other camps, leagues, and programs
being offered in the TRF, MN area. And it lasts the entire summer!
So, sign up ASAP for A.S.A.P. Camp!
---------------
Athlete Option #2 for Summer: Power Boot Camp
Power Boot Camp is a Tuesday & Thursday workout option for the
entire summer as well, from 5:30am to 8:30am, every 30 minutes.
It will consist of 20 workouts for the 10 week period.
The focus on the workout is on my "Power & Control" Circuit of
Zings, Strings, Rings, & Swings. Camp times will ideally be held
outdoors in the early morning, crisp, clean air outside the club.
Experience the Power Boot Camp for just $77. I don't have this
detail on the Athlete Xpress site, but if you sign up & pay before
May 1st as well, you will get a free Power & Control Workout Guide!
----------------
Can't obtain my training in-person? Get the next best thing over
at http://tips.speeddialcoach.com , where I have all my online
and physical products of workout guides, a DVD, and collection of
workouts in the 'Secrets of the Athlete Xpress System" package.
--------------
Tip of the week:
Building Blocks Workout - Go for a walk, and if you're into jogging,
alternate block lengths of walking & jogging for your desired
workout time. This should be about a 1:2 hard to easy ratio of
effort ratings. Your time spent on walking will be approximately
2 times that of the time spent running.
If jogging isn't your forte, try speed walking for 1 block length
as a substitute.
----------------
Run so as to win.
Rick Karboviak, CSCS
http://speeddialcoach.com
SpeedDialCoach.com
Xpress Exercise For Every Body.
http://speeddialcoach.com
218-686-5417
Speed Dial Coach, 541 8th St W Apt 19
Thief River Falls, MN 56701, USA
Thursday, April 5, 2007
New Save 39 Minutes Q&A Newsletter
Greetings,
First of all, I want to take the time to wish you a Happy Easter
weekend, and that if you do any travelling, as I will, that it will
be safe & joyful for you.
Secondly, I have a new Q&A newsletter to share, explaining how it
takes a dietary approach and exercise strategy to get in 'beach
body' shape. I'm also letting you know in the newsletter about
a Spring Special for Boot Camps.
Check it out below, and feel free to forward & send it off to any
friends, co-workers, and family.
http://speeddialcoach.com/save39M2.pdf
-------------------------
Lastly, I'm gearing up now for Summer Sports Performance Training.
Get ready for A.S.A.P. - The All-Star Academy of Performance!
Coming soon in Summer of 2007 for area athletes of Norhwest
Minnesota...it's going to be a complete, total training system that
focuses completely on the athlete, not just the sheer numbers of
them.
It's about time that today's athlete gets attention, and gets
trained properly.
That's why I've created this new program as an "Academy of
Performance". The objective is better performance, not just going
through a bunch of workouts in a limited number of sessions.
Unlimited Workouts.
Unlimited Potential.
It's pretty simple...each athlete needs their own specific needs
attended to, and Speed Dial Coach is there to help you do it, with
the All-Star Academy of Performance.
A.S.A.P. will get athletes in top condition, ASAP!
Stay focused on SpeedDialCoach.com for more on this summer program!
Happy Easter!
------------------
Run so as to win.
Rick Karboviak, CSCS
SpeedDialCoach.com
http://speeddialcoach.com
218-686-5417
Xpress Exercise For Every Body.
First of all, I want to take the time to wish you a Happy Easter
weekend, and that if you do any travelling, as I will, that it will
be safe & joyful for you.
Secondly, I have a new Q&A newsletter to share, explaining how it
takes a dietary approach and exercise strategy to get in 'beach
body' shape. I'm also letting you know in the newsletter about
a Spring Special for Boot Camps.
Check it out below, and feel free to forward & send it off to any
friends, co-workers, and family.
http://speeddialcoach.com/save39M2.pdf
-------------------------
Lastly, I'm gearing up now for Summer Sports Performance Training.
Get ready for A.S.A.P. - The All-Star Academy of Performance!
Coming soon in Summer of 2007 for area athletes of Norhwest
Minnesota...it's going to be a complete, total training system that
focuses completely on the athlete, not just the sheer numbers of
them.
It's about time that today's athlete gets attention, and gets
trained properly.
That's why I've created this new program as an "Academy of
Performance". The objective is better performance, not just going
through a bunch of workouts in a limited number of sessions.
Unlimited Workouts.
Unlimited Potential.
It's pretty simple...each athlete needs their own specific needs
attended to, and Speed Dial Coach is there to help you do it, with
the All-Star Academy of Performance.
A.S.A.P. will get athletes in top condition, ASAP!
Stay focused on SpeedDialCoach.com for more on this summer program!
Happy Easter!
------------------
Run so as to win.
Rick Karboviak, CSCS
SpeedDialCoach.com
http://speeddialcoach.com
218-686-5417
Xpress Exercise For Every Body.
Saving 39 Minutes #5 Issue
Greetings,
If you live in the Thief River Falls, MN area, you may have heard
some news about something new I'd like to try out for area runners
during the summer months.
There are currently basketball & volleyball leagues for youth in
the area during June & July, as well as soccer participation and
many other activities. What I'd like to do is start a youth, &
adult, Racing League for runners: The Quick Cats Racing League!
You can see it all right here below:
http://quickcats.speeddialcoach.com
I'm mainly seeing if anyone has interest in this type of idea, so I
can get things rolling in preparing for it for this summer.
It would ba a cross-country style way of having races, with small
teams of people running for team scoring in each race. You could
keep track of team scores and league rankings, too.
I think it would be awesome to get both adults & kids in the
community involved in this type of racing series. Most adults who
are used to running, or totally new to it, would have a great time
trying to race in 1 to 1.5 mile distances, and it would be simpler
to train for, too. Plus, it gives young kids the chance to try out
the sport of running as a fun-filled team activity.
Email me at rkarboviak@speeddialcoach.com if you have any ideas, &
would like to participate in such a Racing League.
----------------
Tip of the Week: How to Buy Shoes!
I covered this topic slightly a while back around basketball season,
as I discussed how some basketball shoes and their 'fashion first'
image, more than function, is potentially ruining athletes.
Recently, I took on a weekend job in a department store, as a way to
ease my mind a bit, get me away from all that is fitness & sports,
if only for a short while on the weekends. Even though the job is
slightly related to fitness & sports, it doesn't directly work with
it. It's actually a pretty calming job for me right now.
Anyway, after putting up and storing a host of different kinds of
sandals, dress shoes, and athletic shoes, it lead me to ponder the
following:
Why does it seem that women's shoes are more about fashion than
function? I see this so much in sandals, wondering just where the
heck is the support in the shoe itself!
Most youth shoes have 'lights' in them. They also seem to be a bit
heavier, and less flexible by appearance. Can kids really run in
these shoes properly? I think the batteries and such in the shoe
really make it cumbersome.
I'm actually impressed with the flexibility in most athletic shoes,
except the basketball ones, as they look very stiff and it makes me
wonder how long it would take to really break them in (maybe a
sledgehammer would do the trick a little faster?)
Most dress shoes look very soft & comfortable. In fact, I wore my
own pair on Sunday during work, and it felt great!
I thought I'd share these observations with you, so you can perhaps
see things from a different perspective when trying out new shoes,
no matter what your need: for your kids, your husband or wife, or
most likely, for yourself.
---------------
Don't forget to take advantage of the 3 Month Spring Specials:
$59/month for 3 months worth of STAR System or Athlete Xpress System
Training sessions, just $177 total.
As always, there's no such thing as 'start-up fees' or additional
add-on contingencies with the workouts from Speed Dial Coach.
I don't require automatic billing or withdrawals from accounts, all
you need to do is simply workout a payment arrangement with me, and
let me worry about the workouts & strategies you need for success.
I'm not open all the time, but as my clients can tell you, I'm more
bendable & flexible for my client's needs than most places can be.
Just today, my 4pm showed up at 1:30pm and asked if she could get
in her workout at 1:30, since something came up at 4pm for her and
she wouldn't be able to make it then. I had room on the schedule
for it, so we got her done by 1:51pm... I didn't just save her 39
minutes, I saved her from missing a workout.
I'm not some super-hero trainer, nor will I ever be one, but I can
tell you that making a client's day can certainly make mine.
That's what I try to achieve every day I put that stopwatch around
my neck, tie up my shoes, and line up your workout for you:
total satisfaction.
---------------------
Run so as to win.
Rick Karboviak, CSCS
SpeedDialCoach.com
http://speeddialcoach.com
If you live in the Thief River Falls, MN area, you may have heard
some news about something new I'd like to try out for area runners
during the summer months.
There are currently basketball & volleyball leagues for youth in
the area during June & July, as well as soccer participation and
many other activities. What I'd like to do is start a youth, &
adult, Racing League for runners: The Quick Cats Racing League!
You can see it all right here below:
http://quickcats.speeddialcoach.com
I'm mainly seeing if anyone has interest in this type of idea, so I
can get things rolling in preparing for it for this summer.
It would ba a cross-country style way of having races, with small
teams of people running for team scoring in each race. You could
keep track of team scores and league rankings, too.
I think it would be awesome to get both adults & kids in the
community involved in this type of racing series. Most adults who
are used to running, or totally new to it, would have a great time
trying to race in 1 to 1.5 mile distances, and it would be simpler
to train for, too. Plus, it gives young kids the chance to try out
the sport of running as a fun-filled team activity.
Email me at rkarboviak@speeddialcoach.com if you have any ideas, &
would like to participate in such a Racing League.
----------------
Tip of the Week: How to Buy Shoes!
I covered this topic slightly a while back around basketball season,
as I discussed how some basketball shoes and their 'fashion first'
image, more than function, is potentially ruining athletes.
Recently, I took on a weekend job in a department store, as a way to
ease my mind a bit, get me away from all that is fitness & sports,
if only for a short while on the weekends. Even though the job is
slightly related to fitness & sports, it doesn't directly work with
it. It's actually a pretty calming job for me right now.
Anyway, after putting up and storing a host of different kinds of
sandals, dress shoes, and athletic shoes, it lead me to ponder the
following:
Why does it seem that women's shoes are more about fashion than
function? I see this so much in sandals, wondering just where the
heck is the support in the shoe itself!
Most youth shoes have 'lights' in them. They also seem to be a bit
heavier, and less flexible by appearance. Can kids really run in
these shoes properly? I think the batteries and such in the shoe
really make it cumbersome.
I'm actually impressed with the flexibility in most athletic shoes,
except the basketball ones, as they look very stiff and it makes me
wonder how long it would take to really break them in (maybe a
sledgehammer would do the trick a little faster?)
Most dress shoes look very soft & comfortable. In fact, I wore my
own pair on Sunday during work, and it felt great!
I thought I'd share these observations with you, so you can perhaps
see things from a different perspective when trying out new shoes,
no matter what your need: for your kids, your husband or wife, or
most likely, for yourself.
---------------
Don't forget to take advantage of the 3 Month Spring Specials:
$59/month for 3 months worth of STAR System or Athlete Xpress System
Training sessions, just $177 total.
As always, there's no such thing as 'start-up fees' or additional
add-on contingencies with the workouts from Speed Dial Coach.
I don't require automatic billing or withdrawals from accounts, all
you need to do is simply workout a payment arrangement with me, and
let me worry about the workouts & strategies you need for success.
I'm not open all the time, but as my clients can tell you, I'm more
bendable & flexible for my client's needs than most places can be.
Just today, my 4pm showed up at 1:30pm and asked if she could get
in her workout at 1:30, since something came up at 4pm for her and
she wouldn't be able to make it then. I had room on the schedule
for it, so we got her done by 1:51pm... I didn't just save her 39
minutes, I saved her from missing a workout.
I'm not some super-hero trainer, nor will I ever be one, but I can
tell you that making a client's day can certainly make mine.
That's what I try to achieve every day I put that stopwatch around
my neck, tie up my shoes, and line up your workout for you:
total satisfaction.
---------------------
Run so as to win.
Rick Karboviak, CSCS
SpeedDialCoach.com
http://speeddialcoach.com
Thursday, March 29, 2007
Spring Training Special
Spring Special Still Going:
$59/Month for 3 Months of STAR System or Athlete Xpress System training...$177 total!
Pay by the month if you like...
Schedule by the week as you like...
Workout as hard each day as you like...
Reap the Rewards!
Go here for more details:
http://speeddialcoach.com
$59/Month for 3 Months of STAR System or Athlete Xpress System training...$177 total!
Pay by the month if you like...
Schedule by the week as you like...
Workout as hard each day as you like...
Reap the Rewards!
Go here for more details:
http://speeddialcoach.com
Saving 39 Minutes #4 Issue
Greetings,
Things are getting crazy here for me, as track season is underway,
and I am in & out of training in the afternoons, and sometimes for
a full evening due to track meets now. Thankfully, I have 2 new
interns who are taking care of things very well for me, Colin and
Travis. Having them around also enables me to help others save
time, as I can now take a few more clients in the evenings for
both sports & fitness training clientele.
Success Stories:
Ever since December, when I went to the STAR System format for
SDC's Fitness Training protocol, I've heard many wonderful changes
that have been taking place in my clients. 2 of them I'll share
just briefly with you: 1 male has lost 18 pounds in less than 4
months, noting that his stomach is getting leaner & tighter, plus
his arms are getting toned up as well. One female has lost 11
pounds in just around 3 months. Both of these average about 1
pound per week, which is exactly what I discovered in the 2 week
Kettlebell Study I did in December before Christmas.
One female, once we switched her workouts to pure cardio workouts
for a week, lost 4 pounds within a week. My estimates are most of
that was probably some excess water volume lost. I should also add
that she ran on her own about 3-4 times during the week as well,
outside of the training. It just goes to show you that even if you
workout at a place already, SDC has a solution that can fit into
your workout strategy to aid you along further. One key advantage
is the consultation services you get: Call me, email me, talk to
me about anything you have a concern about. I'm very open to new
ideas and suggestions you have, and work tirelessly to find some
answers. Sometimes I can't find an answer, even with the large
number of trainers I stay in contact with throughout the week, in
the message boards and emails we send each other. (We sort of have
a sub-culture going, with our own trainer networks online!) Even
when I can't find an answer, I'll be honest with you and say that
I can't find one, but I'll still be searching for better ways we
can work together to make things happen for you.
Since you have flexible workout scheduling throughout the week, and
even throughout the day (such as a quick appointment change), the
STAR System and Athlete Xpress System can be a winning solution
for many. Call me today at 218-686-5417 if you would like to start
training ASAP and get ready for that 'beach body' look you want
this summer, or if you want stellar sports performance to improve
upon this summer, too!
---------------------------
New Referral Rewards System
Tell 3 About SDC:
Have you had great success, along with great, fun-filled workouts
from Speed Dial Coach? I have a new reward system in place for you,
and all you have to do is tell people about SDC.
Tell 3 people about Speed Dial Coach's services & products, and let
me know which ones you've contacted. If just one of those people
contact me and start training with Speed Dial Coach, or purchase
a product, I will give you a choice of a free "Power & Control
for Sports" DVD, or the "Endure!" e-book, or the "Caveman Strength!"
e-book.
(You can find those products here: http://tips.speeddialcoach.com )
It is as simple as this:
1. Email me the names of those you've contacted. This can be as
simple as sending me their name & email address.
2. If they end up purchasing a product, or start up a training
program with me, I'll send you an email, asking which product you
would like sent to you.
I am willing to give you a complimentary gift as my way of saying
"Thank You!" for helping me out in obtaining some new customers
and clients.
Call me at 218-686-5417 if you have questions about this.
Or, email me right here: rkarboviak@speeddialcoach.com
------------------------
Workout of the Week:
The Deck Workout
1. Grab a deck of cards.
2. Take out the 2, 3, 4, & 5 cards.
3. When you draw a 6 through 10 card, do an exercise of either
bodyweight crunches, push-ups, or leg raises for the number you get.
4. For Jacks, do a jump rope or in-place hops for 20 seconds.
5. For Queens, do a dumbbell squat for 20 seconds (your choice of
weight)
6. For Kings, do a dumbbell Swing for 20 seconds (usually 11-12
swings will get you done in about 20 seconds.
7. For Aces, this is your Wild Card, and you can take your pick of
any exercise to do.
Simply start a stopwatch or keep an eye on a clock for 20 mintues
worth of this randomly selected workout.
You could do this workout 3 days a week and get a different workout
for each day of the week. This gives some unpredictable qualities
to your workout routine, and really shakes things up. I try to do
this now & then with my athletes, boot camp clients, fitness clients,
and the kids I coach for cross-country and track.
-----------------
"Run so as to win."
Speed Dial Coach
http://speeddialcoach.com
Rick Karboviak, CSCS
TRF Racquetball Club
Thief River Falls, MN
Things are getting crazy here for me, as track season is underway,
and I am in & out of training in the afternoons, and sometimes for
a full evening due to track meets now. Thankfully, I have 2 new
interns who are taking care of things very well for me, Colin and
Travis. Having them around also enables me to help others save
time, as I can now take a few more clients in the evenings for
both sports & fitness training clientele.
Success Stories:
Ever since December, when I went to the STAR System format for
SDC's Fitness Training protocol, I've heard many wonderful changes
that have been taking place in my clients. 2 of them I'll share
just briefly with you: 1 male has lost 18 pounds in less than 4
months, noting that his stomach is getting leaner & tighter, plus
his arms are getting toned up as well. One female has lost 11
pounds in just around 3 months. Both of these average about 1
pound per week, which is exactly what I discovered in the 2 week
Kettlebell Study I did in December before Christmas.
One female, once we switched her workouts to pure cardio workouts
for a week, lost 4 pounds within a week. My estimates are most of
that was probably some excess water volume lost. I should also add
that she ran on her own about 3-4 times during the week as well,
outside of the training. It just goes to show you that even if you
workout at a place already, SDC has a solution that can fit into
your workout strategy to aid you along further. One key advantage
is the consultation services you get: Call me, email me, talk to
me about anything you have a concern about. I'm very open to new
ideas and suggestions you have, and work tirelessly to find some
answers. Sometimes I can't find an answer, even with the large
number of trainers I stay in contact with throughout the week, in
the message boards and emails we send each other. (We sort of have
a sub-culture going, with our own trainer networks online!) Even
when I can't find an answer, I'll be honest with you and say that
I can't find one, but I'll still be searching for better ways we
can work together to make things happen for you.
Since you have flexible workout scheduling throughout the week, and
even throughout the day (such as a quick appointment change), the
STAR System and Athlete Xpress System can be a winning solution
for many. Call me today at 218-686-5417 if you would like to start
training ASAP and get ready for that 'beach body' look you want
this summer, or if you want stellar sports performance to improve
upon this summer, too!
---------------------------
New Referral Rewards System
Tell 3 About SDC:
Have you had great success, along with great, fun-filled workouts
from Speed Dial Coach? I have a new reward system in place for you,
and all you have to do is tell people about SDC.
Tell 3 people about Speed Dial Coach's services & products, and let
me know which ones you've contacted. If just one of those people
contact me and start training with Speed Dial Coach, or purchase
a product, I will give you a choice of a free "Power & Control
for Sports" DVD, or the "Endure!" e-book, or the "Caveman Strength!"
e-book.
(You can find those products here: http://tips.speeddialcoach.com )
It is as simple as this:
1. Email me the names of those you've contacted. This can be as
simple as sending me their name & email address.
2. If they end up purchasing a product, or start up a training
program with me, I'll send you an email, asking which product you
would like sent to you.
I am willing to give you a complimentary gift as my way of saying
"Thank You!" for helping me out in obtaining some new customers
and clients.
Call me at 218-686-5417 if you have questions about this.
Or, email me right here: rkarboviak@speeddialcoach.com
------------------------
Workout of the Week:
The Deck Workout
1. Grab a deck of cards.
2. Take out the 2, 3, 4, & 5 cards.
3. When you draw a 6 through 10 card, do an exercise of either
bodyweight crunches, push-ups, or leg raises for the number you get.
4. For Jacks, do a jump rope or in-place hops for 20 seconds.
5. For Queens, do a dumbbell squat for 20 seconds (your choice of
weight)
6. For Kings, do a dumbbell Swing for 20 seconds (usually 11-12
swings will get you done in about 20 seconds.
7. For Aces, this is your Wild Card, and you can take your pick of
any exercise to do.
Simply start a stopwatch or keep an eye on a clock for 20 mintues
worth of this randomly selected workout.
You could do this workout 3 days a week and get a different workout
for each day of the week. This gives some unpredictable qualities
to your workout routine, and really shakes things up. I try to do
this now & then with my athletes, boot camp clients, fitness clients,
and the kids I coach for cross-country and track.
-----------------
"Run so as to win."
Speed Dial Coach
http://speeddialcoach.com
Rick Karboviak, CSCS
TRF Racquetball Club
Thief River Falls, MN
Thursday, March 22, 2007
Rocket Speed Training Tips #3
Greetings,
Sorry for such a long wait between newsletters, I hope you don't
mind that I have also been updating you with the "Saving 39 Minutes"
Newsletter that I also send out.
This one will be more specific to the uses that I have for the
Rocket Feet Trainer, 2.0 device that I created with simple PVC
pipe and its attachments.
First of all, most of the PVC pipe & connections can be purchased
at most small hardware stores, like ACE or True Value, and the
bigger ones like Lowes, Home Depot, Menards, etc. You will most
likely get a better bargain at HD or Lowes or Menards, due to their
larger purchasing power arrangements. Just five years ago, I
remember purchasing 10 feet of 1/2" pipe for just $1.10 total.
Now, I think its around $1.15. Still, that isn't a lot per foot,
merely pocket change (11-12 cents a foot).
You may have seen agility ladders with hurdles attached to them in
magazines or catalogs, or even on the net. My original Rocket
Feet Trainer device is similar to this, but the nice advantages you
have in making your very own are:
- You can design your own size.
- It will still cost less.
- The hurdles can swing out or be arranged in certain points.
With the RFT 2.0, there are even more advantages:
- You have a collapsible device for easier storage
- You can create hurdles of different, alternating heights
for a new challenge (like 6" and 9" hurdle heights being alternated
in the series)
Best of all, even if you created your own unique versions of both,
it would still cost under $25 to make both of them.
Most of those ladders sell for $50-80, while a set of 6 mini-hurdles
may go for $25 or more.
Heck, you could go so far as to make your own flat ladder out of
PVC pipe, just by using the 90 degree angle connections.
(I'll keep that in mind for a future article!)
I'm sure even that would still cost less than ordering a ladder, &
it would be very easy to collapse & store as well.
The bottom line on all this: You can be creative, save money, and
get in quality training workouts with these tools in your arsenal.
Use the money you'll save for more, "big ticket" items that you
or your team may need, such as if you are a coach or trainer.
------------------
Track Season Solution: The 24-30-36" hurdle!
You may have seen an article I've done on how to create a 24" to
36" adjustable hurdle for as little as $2.50.
When I first sold my RSTOB Guide (first version), I had a track
coach in Minnesota buy it, and she loved the fact she could make
these hurdles for the price of 2 bottles of Coke. It saved her a
lot on her track budget, and allowed for easier progressions for
her hurdlers to get used to jumping over hurdles.
Here's an excerpt, minus the pictures, on how to make one:
To make one hurdle, you will need only 10' of 1/2" PVC pipe,
easier to split this into two, 5' sections for faster assembly.
Cut from a 5' PVC pipe:
One 24" section first.
The remaining 36" can be cut into four, 9" pieces.
Cut the other 5' PVC pipe into three, 20' sections.
Take one of the 20" sections and cut it into four, 5" pieces.
Take two of the 9" pieces and connect them to a T connection,
opposing each other, with a vertical opening, this will be the base
of the hurdle.
Take one of the 20" pieces and place it in the vertical opening
of the T.
Do the same 2 previous steps to make the other side.
Now, take 2 T connections and connect a T to the vertical ends of
each 20" section, with an opening facing the 'inside' of the hurdle.
Place one 5" piece into the vertical opening of the T, and place
another T on top of that.
Now, place the final 5" pieces onto the vertical openings
of the T's.
Take the 24" piece and put 2 L ends on the open ends.
Put the L ends onto the top of each side of the hurdle,
and now you have your adjustable hurdle.
To adjust, simply detach the 24" piece and connect to the open
T sections of whichever height you want (24", 30", or 36" high,
approximately)
Yes, you can make a high hurdle of 24", 30", and 36" approximate
lengths, all for around $2.50!
Here's the article in full, with pictures, at this link:
http://rst.speeddialcoach.com/pvcpipe.pdf
Questions on any of this? Please send me an email & just simply
reply to this message.
One last thing: In case you haven't heard, the price of the RSTOB
Guides 1 & 2 Package has been lowered from $27 to $17, saving you
$10 more instantly! I am keeping it at $17 now, because I want
more coaches, trainers, athletes, and fitness enthusiasts to
experience the benefits of creativity, saving money, and having
fun with their workouts!
----------------
Run so as to win.
Xpress Exercise for Every Body.
http://speeddialcoach.com
http://sparqalternative.com
http://tips.speeddialcoach.com
Sorry for such a long wait between newsletters, I hope you don't
mind that I have also been updating you with the "Saving 39 Minutes"
Newsletter that I also send out.
This one will be more specific to the uses that I have for the
Rocket Feet Trainer, 2.0 device that I created with simple PVC
pipe and its attachments.
First of all, most of the PVC pipe & connections can be purchased
at most small hardware stores, like ACE or True Value, and the
bigger ones like Lowes, Home Depot, Menards, etc. You will most
likely get a better bargain at HD or Lowes or Menards, due to their
larger purchasing power arrangements. Just five years ago, I
remember purchasing 10 feet of 1/2" pipe for just $1.10 total.
Now, I think its around $1.15. Still, that isn't a lot per foot,
merely pocket change (11-12 cents a foot).
You may have seen agility ladders with hurdles attached to them in
magazines or catalogs, or even on the net. My original Rocket
Feet Trainer device is similar to this, but the nice advantages you
have in making your very own are:
- You can design your own size.
- It will still cost less.
- The hurdles can swing out or be arranged in certain points.
With the RFT 2.0, there are even more advantages:
- You have a collapsible device for easier storage
- You can create hurdles of different, alternating heights
for a new challenge (like 6" and 9" hurdle heights being alternated
in the series)
Best of all, even if you created your own unique versions of both,
it would still cost under $25 to make both of them.
Most of those ladders sell for $50-80, while a set of 6 mini-hurdles
may go for $25 or more.
Heck, you could go so far as to make your own flat ladder out of
PVC pipe, just by using the 90 degree angle connections.
(I'll keep that in mind for a future article!)
I'm sure even that would still cost less than ordering a ladder, &
it would be very easy to collapse & store as well.
The bottom line on all this: You can be creative, save money, and
get in quality training workouts with these tools in your arsenal.
Use the money you'll save for more, "big ticket" items that you
or your team may need, such as if you are a coach or trainer.
------------------
Track Season Solution: The 24-30-36" hurdle!
You may have seen an article I've done on how to create a 24" to
36" adjustable hurdle for as little as $2.50.
When I first sold my RSTOB Guide (first version), I had a track
coach in Minnesota buy it, and she loved the fact she could make
these hurdles for the price of 2 bottles of Coke. It saved her a
lot on her track budget, and allowed for easier progressions for
her hurdlers to get used to jumping over hurdles.
Here's an excerpt, minus the pictures, on how to make one:
To make one hurdle, you will need only 10' of 1/2" PVC pipe,
easier to split this into two, 5' sections for faster assembly.
Cut from a 5' PVC pipe:
One 24" section first.
The remaining 36" can be cut into four, 9" pieces.
Cut the other 5' PVC pipe into three, 20' sections.
Take one of the 20" sections and cut it into four, 5" pieces.
Take two of the 9" pieces and connect them to a T connection,
opposing each other, with a vertical opening, this will be the base
of the hurdle.
Take one of the 20" pieces and place it in the vertical opening
of the T.
Do the same 2 previous steps to make the other side.
Now, take 2 T connections and connect a T to the vertical ends of
each 20" section, with an opening facing the 'inside' of the hurdle.
Place one 5" piece into the vertical opening of the T, and place
another T on top of that.
Now, place the final 5" pieces onto the vertical openings
of the T's.
Take the 24" piece and put 2 L ends on the open ends.
Put the L ends onto the top of each side of the hurdle,
and now you have your adjustable hurdle.
To adjust, simply detach the 24" piece and connect to the open
T sections of whichever height you want (24", 30", or 36" high,
approximately)
Yes, you can make a high hurdle of 24", 30", and 36" approximate
lengths, all for around $2.50!
Here's the article in full, with pictures, at this link:
http://rst.speeddialcoach.com/pvcpipe.pdf
Questions on any of this? Please send me an email & just simply
reply to this message.
One last thing: In case you haven't heard, the price of the RSTOB
Guides 1 & 2 Package has been lowered from $27 to $17, saving you
$10 more instantly! I am keeping it at $17 now, because I want
more coaches, trainers, athletes, and fitness enthusiasts to
experience the benefits of creativity, saving money, and having
fun with their workouts!
----------------
Run so as to win.
Xpress Exercise for Every Body.
http://speeddialcoach.com
http://sparqalternative.com
http://tips.speeddialcoach.com
Tuesday, March 20, 2007
Saving 39 Minutes #3 Issue
Greetings,
Let's get started, shall we?
Tip of the Week: Saving 39 Minutes At Home
Some people just don't have the time for a fitness center workout,
or sometimes miss out on a workout they have scheduled for
themselves. Here are some quick tips on creating a home gym
with very little space used.
1. Get 2 sets of a 40# adjustable dumbbell set. This would be 80#
total for you, and give you 4 sets of dumbbell sizes to use. This
setup will give you a lot to choose from in weights and in the
exercises.
2. Get a stability ball. The average size is 55cm or 65cm for a
good one to use at home. This works as a bench, a core workout, and
all-around useful tool for many strength exercises.
3. Get a "KettleGrip" kettlebell handle. You can obtain one of
these online through http://ironwoodyfitness.com . You can use the
weights of your 80# dumbbell weight plates to create a kettlebell
weight that's right for you. If you get anything from this, do
the tried & true kettlebell swing for great cardio workouts in a
very small space. If you order one, I believe a free DVD comes
with it, too.
4. Jump Rope: did you expect anything else for me to say other than
the world's first cross-trainer, the Jump Rope? If jumping rope
isn't your thing, a child's hula hoop on the ground can be used for
shuffling and hopping drills to help you out with high intensity
cardio workouts, too.
All of the above can be bought for under $120 or less, if you find
them on some great deals. Right now, a lot of retail stores are
putting fitness stuff on clearance, making room for camping stuff
and so forth. So, take advantage of these specials & discounts
you may find!
------------
First Anniversary Specials
Bring-A-Buddy Workout Special: Right now through June, I'm having
a $59/month special on the STAR System or Athlete Xpress training
systems. However, if you bring a workout buddy along with you,
such as a co-worker for the STAR System, or a teammate for the
Athlete Xpress system, I will give you each the rate of just $50
a month, for however long you want to go for: 2, 3, 4, 5, 6 months,
you choose! Its only $50/month.
Call me at 686-5417 to get going ASAP on your program of choice!
PS: The Bring-A-Buddy Special is also good for Morning Boot Camp!
I will offer a really, really low special rate of just $25 a month
for the monthly length you choose. Normally $45/month, you'll be
saving $20 a month with this special!
------------------
Speed & Strength Clinics - At-Home
Recently I've lowered the prices of my two main e-books, the
"Endure!" e-book and the "Rocket Speed Training On A Budget" Series.
Each are now only $17 a piece. "Endure!" alone has been slashed by
$30, as part of my effort to reach out to more people and put this
in the hands of more runners and coaches.
The RSTOB package has been cut from $27 to $17 to also get it into
more hands of coaches who are looking for time-saving, money-saving
methods to use in the training of their athletes.
These are like getting speed & strength clinics with an at-home
study system, because both products also get a consultation with me,
regarding your goals and objectives.
Go right here to check out all the products that can save you
so much more than time & money:
http://tips.speeddialcoach.com
There you will find all the products & links to the Endure and
RSTOB e-book packages, as well as the T.I.P.S. ebooks, too.
That's it for now, take care & Stay Strong!
Questions? Email me at rkarboviak@speeddialcoach.com
-------------
Run so as to win.
http://SpeedDialCoach.com
Let's get started, shall we?
Tip of the Week: Saving 39 Minutes At Home
Some people just don't have the time for a fitness center workout,
or sometimes miss out on a workout they have scheduled for
themselves. Here are some quick tips on creating a home gym
with very little space used.
1. Get 2 sets of a 40# adjustable dumbbell set. This would be 80#
total for you, and give you 4 sets of dumbbell sizes to use. This
setup will give you a lot to choose from in weights and in the
exercises.
2. Get a stability ball. The average size is 55cm or 65cm for a
good one to use at home. This works as a bench, a core workout, and
all-around useful tool for many strength exercises.
3. Get a "KettleGrip" kettlebell handle. You can obtain one of
these online through http://ironwoodyfitness.com . You can use the
weights of your 80# dumbbell weight plates to create a kettlebell
weight that's right for you. If you get anything from this, do
the tried & true kettlebell swing for great cardio workouts in a
very small space. If you order one, I believe a free DVD comes
with it, too.
4. Jump Rope: did you expect anything else for me to say other than
the world's first cross-trainer, the Jump Rope? If jumping rope
isn't your thing, a child's hula hoop on the ground can be used for
shuffling and hopping drills to help you out with high intensity
cardio workouts, too.
All of the above can be bought for under $120 or less, if you find
them on some great deals. Right now, a lot of retail stores are
putting fitness stuff on clearance, making room for camping stuff
and so forth. So, take advantage of these specials & discounts
you may find!
------------
First Anniversary Specials
Bring-A-Buddy Workout Special: Right now through June, I'm having
a $59/month special on the STAR System or Athlete Xpress training
systems. However, if you bring a workout buddy along with you,
such as a co-worker for the STAR System, or a teammate for the
Athlete Xpress system, I will give you each the rate of just $50
a month, for however long you want to go for: 2, 3, 4, 5, 6 months,
you choose! Its only $50/month.
Call me at 686-5417 to get going ASAP on your program of choice!
PS: The Bring-A-Buddy Special is also good for Morning Boot Camp!
I will offer a really, really low special rate of just $25 a month
for the monthly length you choose. Normally $45/month, you'll be
saving $20 a month with this special!
------------------
Speed & Strength Clinics - At-Home
Recently I've lowered the prices of my two main e-books, the
"Endure!" e-book and the "Rocket Speed Training On A Budget" Series.
Each are now only $17 a piece. "Endure!" alone has been slashed by
$30, as part of my effort to reach out to more people and put this
in the hands of more runners and coaches.
The RSTOB package has been cut from $27 to $17 to also get it into
more hands of coaches who are looking for time-saving, money-saving
methods to use in the training of their athletes.
These are like getting speed & strength clinics with an at-home
study system, because both products also get a consultation with me,
regarding your goals and objectives.
Go right here to check out all the products that can save you
so much more than time & money:
http://tips.speeddialcoach.com
There you will find all the products & links to the Endure and
RSTOB e-book packages, as well as the T.I.P.S. ebooks, too.
http://endure.speeddialcoach.com
That's it for now, take care & Stay Strong!
Questions? Email me at rkarboviak@speeddialcoach.com
-------------
Run so as to win.
http://SpeedDialCoach.com
Tuesday, March 13, 2007
Saving 39 Minutes #2
Greetings,
It's official: One Full Year of SpeedDialCoach.com!
Happy Birthday, to YOU, my clients & readers, who are the main
reason that SpeedDialCoach.com has made its first full year!
There will be an upcoming Birthday Bash for all local current and
past SpeedDialCoach.com clients very soon. I have been very busy
with catching up on things recently, so I haven't had much effort
yet put into planning such an event. Stay focsed here for the news
on this celebration!
--------------
New Internship Program with NCTC Begins!
Recently if you've been training with me, you also might have seen
a new face around the Racquetball Club. His name is Travis
Eastman, and he is the new Health & Fitness Intern from Northland
Community & Technical College. I have recently begun an arrangement
with NCTC Health & Fitness Specialist students to help them get
some internship experience & credits for their education.
My internships in college were crucial in the role of development
that shaped my career into what it is today. I hope that my
business can have a great impact on current & future interns through
this new arrangement with NCTC.
I feel the 2 year Health & Fitness Specialist program is crucial
as well for the advancement of the field, as the fitness industry
continues to grow. If I was to do my college all over again, I
would have gone down this route if it was available back in
'my day' as a high school senior. The knowledge these students
are recieving right away is the same level of essential knowledge
that I was getting in my 4th & 5th years of college. I really see
this program growing and aiding the industry further, to fill a
need for high quality, educated students in fitness centers who
enter the workforce and don't have to waste so much time on
needless classes in some college settings. This gets it straight,
to the point, and also allows them to test out on the ACSM
Health & Fitness Instructor certification, right on-site at NCTC!
I hope my business can help lead these individuals in such
qualities as developing websites for their services, and adding
essential aiding services like phone consults & online training
program design. Travis is also a part of an effort which I call
the Mentorship Program, where I help him become a part of the
Speed Dial Coach Network of trainers who specialize in 30 minute
training programs and online/phone assistance to their clients.
Be on the lookout for future NCTC students to enter these new
programs!
--------------------
All-Star Athletes Go 2 for 2 Last Week!
In last week's playoff games for girls basketball and boys
basketball, 2 area athletes who trained on the Athlete Xpress
System were fortunate enough to be named KTRF's Player of the Night!
On Monday, March 5th, the Northern Freeze's girls hoopster, Alycia
Dahl, received Player of the Night honors with her team's upset
victory over Kittson County Central, and her 20 point contribution..
(I was a little torn who to cheer for in that game: Alycia's team,
or KCC, which my younger cousin Skyler played for!)
Congratulations, Alycia!
Then, on Thursday, March 8th, in TRF Prowler Playoff action for
Boys Basketball, Adam Rodahl took KTRF Player of the Night honors
as well! Adam scored 11, going 7-8 at the line to help aid his
team to a rout over Fergus Falls.
These 2 athletes worked very hard throughout the summer & fall
in their preparation for their respective seasons. I'm very happy
for both of them, and all of the All-Star Athletes who have
done the Athlete Xpress System within the past year. There have
already been great success stories that many parents have shared
with me over the past year. Even 2 All-American athletes trained
with the original one-hour versions of the All-Star Athlete System.
When I set out to create my own sports performance system, it took
a lot of work in tweaking and arranging the key amount of exericses
and protocols to develop, in order to fulfill the needs of each
athlete. From starting in a hockey arena, to developing the protocol
to have it work inside the confines of a racquetball court, to say
that this System has evolved is an understatement.
I learned a lot while doing it at a hockey arena, which led to
the creation of a 30 minute training protocol that fit the needs
of the athletes who were reaching out to me for a solution that
would work for them. This 30 minute format became THE solution
to turn to for my new location at the TRF Racquetball Club in
September of 2006. I have been sharing the basic principles &
formats of this system with other trainers nationwide, and they are
continuing to ask me 'What's your secret?'. My Secret?
Service.
Service the athlete so they have options, not long workouts that
they struggle to even find the time to schedule. If there is any
secret, Service is it, as to why it works so well. I can easily
schedule workouts to be designed for any workout frequency per week.
Athletes simply train under a monthly service, for 1, 3, 6, or 12
months at a time. Monthly payments can be made so that it may be
an affordable solution, in today's times of travel teams and
leagues that take up even more time in today's athletic landscape.
I strongly feel that this system will continue to progress and get
better than it already is for some. With more instruction and
teaching that goes on each day, I feel I can create a system
that works very well for each athlete, no matter what level they
choose to reach & rise to.
Feel free to visit http://xpress.speeddialcoach.com to see if
the Athlete Xpress System is right for your young athlete, or
for yourself if you are a young athlete reading this newsletter.
--------------------------
"Saving 39 Minutes" Tip of the Week:
This newsletter will wrap up real quick, and even though I will
tell you it is a flat-out sales pitch, I tell you it for a reason.
I want more people to save time with their exercise, and also
save money, too.
When I first created my e-books, I was recommended to set my prices
adequately 'within range' of being a highly-sought after product
to the niche markets I was gearing them towards.
Well, it worked okay, but not to the point which I thought it
originally would.
I also thought that $47 for a file on GPS training techniques was
perhaps a bit out of reach for the average runner. Most running
books and guides are $15-20. So, I've lowered my "Endure!" e-book
down to $17 now, to bring this within reach of more people.
My Rocket Speed Training On A Budget package is also down from $27
to $17 as well.
I simply want these in the hands of more people for a nice price
that is within reach? Why? Because I have confidence in my work,
and I do it well, and I want more people to see how well they can
end up improving their performance with these books.
My former methods I used in marketing reflected an arrogant
attitude, and the price reflected that as well.
That is NOT me. I do not want others to feel that way towards
me, or make my products appear to view me as that way.
I am a changed man, I want more people to have a decent product
for a fair price and gain a high value from it.
So, please check out the new formats and prices for my two
main e-books, "Endure!" and Rocket Speed Training On A Budget,
right here below:
http://endure.speeddialcoach.com - The "Endure!" e-book on endurance
training for today's endurance athlete
http://sparqalternative.com - The RSTOB Guides on saving big money
by creating your own Speed & Agility devices from PVC Pipe
Also, here's one final tip: Rest! Rest & recovery is a key
component for adapting to exercise. Sometimes I've seen some more
positive results with people working out less, and resting more.
There are no hard & fast rules, but sometimes if people workout
too many times with a lot of time/volume throughout a week, there
can be setbacks that occur. Stress levels may remain high and
inhibit the ability to burn calories efficiently.
This inefficiency could lead to stagnancy in weight loss efforts.
Sometimes taking a couple of days off for a while may make a big
change for the better.
-----------
"Run So As To Win."
http://speeddialcoach.com
SpeedDialCoach.com
Xpress Exercise For Every Body.
http://speeddialcoach.com
It's official: One Full Year of SpeedDialCoach.com!
Happy Birthday, to YOU, my clients & readers, who are the main
reason that SpeedDialCoach.com has made its first full year!
There will be an upcoming Birthday Bash for all local current and
past SpeedDialCoach.com clients very soon. I have been very busy
with catching up on things recently, so I haven't had much effort
yet put into planning such an event. Stay focsed here for the news
on this celebration!
--------------
New Internship Program with NCTC Begins!
Recently if you've been training with me, you also might have seen
a new face around the Racquetball Club. His name is Travis
Eastman, and he is the new Health & Fitness Intern from Northland
Community & Technical College. I have recently begun an arrangement
with NCTC Health & Fitness Specialist students to help them get
some internship experience & credits for their education.
My internships in college were crucial in the role of development
that shaped my career into what it is today. I hope that my
business can have a great impact on current & future interns through
this new arrangement with NCTC.
I feel the 2 year Health & Fitness Specialist program is crucial
as well for the advancement of the field, as the fitness industry
continues to grow. If I was to do my college all over again, I
would have gone down this route if it was available back in
'my day' as a high school senior. The knowledge these students
are recieving right away is the same level of essential knowledge
that I was getting in my 4th & 5th years of college. I really see
this program growing and aiding the industry further, to fill a
need for high quality, educated students in fitness centers who
enter the workforce and don't have to waste so much time on
needless classes in some college settings. This gets it straight,
to the point, and also allows them to test out on the ACSM
Health & Fitness Instructor certification, right on-site at NCTC!
I hope my business can help lead these individuals in such
qualities as developing websites for their services, and adding
essential aiding services like phone consults & online training
program design. Travis is also a part of an effort which I call
the Mentorship Program, where I help him become a part of the
Speed Dial Coach Network of trainers who specialize in 30 minute
training programs and online/phone assistance to their clients.
Be on the lookout for future NCTC students to enter these new
programs!
--------------------
All-Star Athletes Go 2 for 2 Last Week!
In last week's playoff games for girls basketball and boys
basketball, 2 area athletes who trained on the Athlete Xpress
System were fortunate enough to be named KTRF's Player of the Night!
On Monday, March 5th, the Northern Freeze's girls hoopster, Alycia
Dahl, received Player of the Night honors with her team's upset
victory over Kittson County Central, and her 20 point contribution..
(I was a little torn who to cheer for in that game: Alycia's team,
or KCC, which my younger cousin Skyler played for!)
Congratulations, Alycia!
Then, on Thursday, March 8th, in TRF Prowler Playoff action for
Boys Basketball, Adam Rodahl took KTRF Player of the Night honors
as well! Adam scored 11, going 7-8 at the line to help aid his
team to a rout over Fergus Falls.
These 2 athletes worked very hard throughout the summer & fall
in their preparation for their respective seasons. I'm very happy
for both of them, and all of the All-Star Athletes who have
done the Athlete Xpress System within the past year. There have
already been great success stories that many parents have shared
with me over the past year. Even 2 All-American athletes trained
with the original one-hour versions of the All-Star Athlete System.
When I set out to create my own sports performance system, it took
a lot of work in tweaking and arranging the key amount of exericses
and protocols to develop, in order to fulfill the needs of each
athlete. From starting in a hockey arena, to developing the protocol
to have it work inside the confines of a racquetball court, to say
that this System has evolved is an understatement.
I learned a lot while doing it at a hockey arena, which led to
the creation of a 30 minute training protocol that fit the needs
of the athletes who were reaching out to me for a solution that
would work for them. This 30 minute format became THE solution
to turn to for my new location at the TRF Racquetball Club in
September of 2006. I have been sharing the basic principles &
formats of this system with other trainers nationwide, and they are
continuing to ask me 'What's your secret?'. My Secret?
Service.
Service the athlete so they have options, not long workouts that
they struggle to even find the time to schedule. If there is any
secret, Service is it, as to why it works so well. I can easily
schedule workouts to be designed for any workout frequency per week.
Athletes simply train under a monthly service, for 1, 3, 6, or 12
months at a time. Monthly payments can be made so that it may be
an affordable solution, in today's times of travel teams and
leagues that take up even more time in today's athletic landscape.
I strongly feel that this system will continue to progress and get
better than it already is for some. With more instruction and
teaching that goes on each day, I feel I can create a system
that works very well for each athlete, no matter what level they
choose to reach & rise to.
Feel free to visit http://xpress.speeddialcoach.com to see if
the Athlete Xpress System is right for your young athlete, or
for yourself if you are a young athlete reading this newsletter.
--------------------------
"Saving 39 Minutes" Tip of the Week:
This newsletter will wrap up real quick, and even though I will
tell you it is a flat-out sales pitch, I tell you it for a reason.
I want more people to save time with their exercise, and also
save money, too.
When I first created my e-books, I was recommended to set my prices
adequately 'within range' of being a highly-sought after product
to the niche markets I was gearing them towards.
Well, it worked okay, but not to the point which I thought it
originally would.
I also thought that $47 for a file on GPS training techniques was
perhaps a bit out of reach for the average runner. Most running
books and guides are $15-20. So, I've lowered my "Endure!" e-book
down to $17 now, to bring this within reach of more people.
My Rocket Speed Training On A Budget package is also down from $27
to $17 as well.
I simply want these in the hands of more people for a nice price
that is within reach? Why? Because I have confidence in my work,
and I do it well, and I want more people to see how well they can
end up improving their performance with these books.
My former methods I used in marketing reflected an arrogant
attitude, and the price reflected that as well.
That is NOT me. I do not want others to feel that way towards
me, or make my products appear to view me as that way.
I am a changed man, I want more people to have a decent product
for a fair price and gain a high value from it.
So, please check out the new formats and prices for my two
main e-books, "Endure!" and Rocket Speed Training On A Budget,
right here below:
http://endure.speeddialcoach.com - The "Endure!" e-book on endurance
training for today's endurance athlete
http://sparqalternative.com - The RSTOB Guides on saving big money
by creating your own Speed & Agility devices from PVC Pipe
Also, here's one final tip: Rest! Rest & recovery is a key
component for adapting to exercise. Sometimes I've seen some more
positive results with people working out less, and resting more.
There are no hard & fast rules, but sometimes if people workout
too many times with a lot of time/volume throughout a week, there
can be setbacks that occur. Stress levels may remain high and
inhibit the ability to burn calories efficiently.
This inefficiency could lead to stagnancy in weight loss efforts.
Sometimes taking a couple of days off for a while may make a big
change for the better.
-----------
"Run So As To Win."
http://speeddialcoach.com
SpeedDialCoach.com
Xpress Exercise For Every Body.
http://speeddialcoach.com
Subscribe to:
Posts (Atom)
Speed Dial Coach.com
Xpress Exercise For Every Body!