In this issue:
10,000 Shot Club has 11 All-Star Athletes!
Shoot For Your Goals: The New 180 Wellness Guide
-------------------
Greetings,
If you're in NW Minnesota, be prepared for the next winter
blast to hit the region...apparently we could get another
12+ inches from Wednesday through Friday.
If you're stuck inside, no matter where you live, try this
bodyweight workout, in 7 minute circuit style:
---No equipment, except a chair!---
Single leg squats off a chair: 3-4 reps each leg
Push-ups: 4-5 reps
Sit-ups: 4-5 reps
Repeat the cycle for 7 minutes, and add up your total reps.
Try to beat it 2 days from now, as you will automatically
have a goal for 3 exercises to shoot for.
Use this as a exercise on goal setting, which is a
common theme in this newsletter today.
Now, onto the heart of the newsletter....
-------------------------
10,000 Shot Club has 11 All-Star Athletes!
The Thief River Falls Backcourt Club has a program called
the 10,000 Shot Club. I'm not entirely sure of the details
but I believe each person who aims for the goal of shooting
10,000 shots in the course of a summer, will earn a t-shirt
and get recognized at a Prowler BB game.
Well, at last night's game, I was super-impressed by how
many All-Star Athletes who've trained with Speed Dial Coach
over the past year, they ended up making the 10,000 Shot
Club!
Those fine young athletes are:
Ashley Boen
Brooke Holtman
Gracie Daniels
Emmy Bakken
Emily Dahlin
Sarah Korpi
Micah Rodahl
Jorde Hutton
Connor Hutton
Nick Onkka
Philip Onkka
PS: If I missed anyone, please let me know, as there were
a few names I couldn't quite hear on the speakers, but I did
notice these 11 on the court.
Congrats to these hard-working Prowlers, who are the future
of Prowler Basketball. Keep working hard towards your goals
of becoming a better hoopster for your teams!
And, don't forget about the Athlete Xpress System when you
want to get back to working on Power & Control for hoops!
Check out what these athletes trained through, here:
http://xpress.speeddialcoach.com
-------------
Shooting For Your Goals: The New 180 Wellness Guide
This blends right into the release of my new 180 Wellness
Guide that I printed off this past weekend, and have already
begun handing out to my current clientele.
This guide isn't for sale yet, as I want to see how well it
responds with my current clients and if anything good/not so
good comes out of it for them. I want to make sure it is fully
helpful to my clients before I start to think about selling
this as an e-book on its own.
In this guide, there are motivational strategies, such as
using the QUEST method of goal setting, plus nutrition tips
and exercise strategy tips to start using right away.
QUEST stands for the following:
Qualify
Understand
Educate
Stimulate
Testing
I go into detail about the QUEST method, as I feel its a
great approach to take when you set yourself up for how to
set your goals to shoot for. Its is simple as Qualifying
for the goal in the first place, Understanding what it takes
to get there, Educating yourself on more information that
will help you get there even closer, Stimulating your
environment to help you stay on task, and finally, Testing
yourself to see where you are at.
Since I changed my formats to Unlimited Training back in
December & January, I have been working hard at making sure
that my Systems include these qualities within the program
itself. I test, stimulate, educate, help you understand
what it is that you're doing, and by doing my programs, you
automatically qualify for the undertaking of the physical
demands for your goals. The funny thing is that I created
my new formats well before I found out about this QUEST
method. It blends in very well with my new structures.
Many people don't even qualify themselves for the goals
they set, not fully understanding why they end up failing.
Most won't do what it takes to educate, and wonder why it
is so hard to stimulate. Plus, if they fail on the first 4
things, I'm sure they don't even think about testing for it,
unless its a weight loss goal, which is as easy as stepping
on a scale to start with.
Sad thing is many people will test (such as a scale measurement)
first, and not do anything to understand, educate, stimulate,
and qualify themselves for a goal of losing weight.
By testing last, it helps ensure that all the neccessary
steps are taken well before you venture out and see where
you are currently at in your testing.
Perhaps we've just been going at it the wrong way for
setting goals: testing first, and worrying about the
other stuff later.
Just this method alone can help you sharpen your edge on
the goals you set.
As a gift and part of my upcoming 1 Year Anniversary of
Speed Dial Coach's existence (starting next week!), if you
have been a former client of mine, please email me and I
will send you a copy of 180 Wellness as an attachment.
Just put 180 Wellness in the subject heading.
---------------------------------
Also, you probably got my information about the March
Madness Special on my Rocket Speed Training package, on
sale for $12 through Friday this week. Check it out at
http://sparqalternative.com
---------------------------------
One more special, as I just posted it at Northland
Community & Technical College on Tuesday: Any NCTC student
can get Unlimited Training on the STAR System, or Athlete
Xpress System, for just $50 a month through the spring.
If you train from March-April, that's only $100 for up to
40 workouts you can do. It is one great deal, and its
a great thing to do in small groups, such as you and a
friend or two.
Call me at 218-686-5417 if you're interested in this
NCTC Spring Special.
--------------------
"Run so as to win."
Rick Karboviak, CSCS
SpeedDialCoach.com
Xpress Exercise For Every Body.
http://speeddialcoach.com
218-686-5417
Wednesday, February 28, 2007
March Madness Special
Greetings,
This one's big, as I just found out something about my
Alma Mater's MBB team, at Mayville State University,
(Mayville, ND) and their season thus far.
They are currently ranked #15 nationally, and have
recieved their automatic bid to the national tournament
in Missouri!
Since it was 12 years ago that I began my college 'career'
as a student manager/trainer on that MBB team, then under
Coach Tim Miles, (who's currently at NDSU in Fargo, ND),
I decided to have a special for one of my products.
Back in college as a student trainer, I was known as
'the gadget boy', as I had numerous little trinkets and
solutions made to organize and dispense stuff from my
training kits, in need of emergency. I had little pill
dispensers made out of Tic-Tac containers, so it fit neatly
in my trainer hip pack. I even had a tape thing that held
rolls of tape on big side clip. Guys called it my
'tape holdster', like a gun holdster.
Anyway, that creativity ultimately led to me creating other
things, such as my Rocket Feet Trainer hurdle ladder
inventions, which I showcase and show you how to make in
my 'Rocket Speed Training On A Budget' Guides, I & II, that
I have for sale at http://sparqalternative.com
In remembrance of that magical season of 95-96, where we
ended up going to the NAIA National Tournament as well,
I am having a sale on the RSTOB I & II Package:
Get it for only $12, until March 2nd!
That season was the start of a dynasty for MSU Mens Basketball
that continues to this day. Even current MSU Head Coach,
Coach Craig Smith, was a part of the Comet's success back
in those formidable dynasty-building years, as he joined
the coaching staff in 96-97. Now in his 3rd year at the
reigns, and now his 3rd consecutive trip to the tournament,
it is amazing how successful the team has been in the past
decade. I should also mention Coach Paul Grove, in which
he also took the team to the Nat'l tourney, too. He
accomplished the task in 1998. So, the seasons they have
gone to a national tourney have been 1996, 97, 98, 2005,
2006, and now, 2007. 6 out of 12 seasons ain't bad, for
a nice little powerhouse of a program!
As part of this sale, for every sale, I will donate $3 of
my own to the Comet's national tourney fundraising operation.
They are having a radio-a-thon this week, and I want to do
my part to help those guys out in making their trip a
memorable one, as the 2 I went on in our trips in 95-97's
seasons were precious to me. Someone helped make that trip
a great one for me, and its time I give something back to
the school that gave me so much.
So, buy the package for $12, I'll donate $3 of every sale
to help a team enjoy a trip that very few teams earn: a
trip to a national tournament!
Visit http://sparqalternative.com to order your package
today.
Also, don't forget to tell your friends! Forward this
email to them, if they would also like to know about this
fantastic deal, and fantastic way they can help a team
out, too.
Visit http://sparqalternative.com now....
----------------------------------
Be on the lookout soon for the next issue
of "Saving 39 Minutes"...
"Run so as to win."
Rick Karboviak
Speed Dial Coach
http://speeddialcoach.com
Xpress Exercise For Every Body.
This one's big, as I just found out something about my
Alma Mater's MBB team, at Mayville State University,
(Mayville, ND) and their season thus far.
They are currently ranked #15 nationally, and have
recieved their automatic bid to the national tournament
in Missouri!
Since it was 12 years ago that I began my college 'career'
as a student manager/trainer on that MBB team, then under
Coach Tim Miles, (who's currently at NDSU in Fargo, ND),
I decided to have a special for one of my products.
Back in college as a student trainer, I was known as
'the gadget boy', as I had numerous little trinkets and
solutions made to organize and dispense stuff from my
training kits, in need of emergency. I had little pill
dispensers made out of Tic-Tac containers, so it fit neatly
in my trainer hip pack. I even had a tape thing that held
rolls of tape on big side clip. Guys called it my
'tape holdster', like a gun holdster.
Anyway, that creativity ultimately led to me creating other
things, such as my Rocket Feet Trainer hurdle ladder
inventions, which I showcase and show you how to make in
my 'Rocket Speed Training On A Budget' Guides, I & II, that
I have for sale at http://sparqalternative.com
In remembrance of that magical season of 95-96, where we
ended up going to the NAIA National Tournament as well,
I am having a sale on the RSTOB I & II Package:
Get it for only $12, until March 2nd!
That season was the start of a dynasty for MSU Mens Basketball
that continues to this day. Even current MSU Head Coach,
Coach Craig Smith, was a part of the Comet's success back
in those formidable dynasty-building years, as he joined
the coaching staff in 96-97. Now in his 3rd year at the
reigns, and now his 3rd consecutive trip to the tournament,
it is amazing how successful the team has been in the past
decade. I should also mention Coach Paul Grove, in which
he also took the team to the Nat'l tourney, too. He
accomplished the task in 1998. So, the seasons they have
gone to a national tourney have been 1996, 97, 98, 2005,
2006, and now, 2007. 6 out of 12 seasons ain't bad, for
a nice little powerhouse of a program!
As part of this sale, for every sale, I will donate $3 of
my own to the Comet's national tourney fundraising operation.
They are having a radio-a-thon this week, and I want to do
my part to help those guys out in making their trip a
memorable one, as the 2 I went on in our trips in 95-97's
seasons were precious to me. Someone helped make that trip
a great one for me, and its time I give something back to
the school that gave me so much.
So, buy the package for $12, I'll donate $3 of every sale
to help a team enjoy a trip that very few teams earn: a
trip to a national tournament!
Visit http://sparqalternative.com to order your package
today.
Also, don't forget to tell your friends! Forward this
email to them, if they would also like to know about this
fantastic deal, and fantastic way they can help a team
out, too.
Visit http://sparqalternative.com now....
----------------------------------
Be on the lookout soon for the next issue
of "Saving 39 Minutes"...
"Run so as to win."
Rick Karboviak
Speed Dial Coach
http://speeddialcoach.com
Xpress Exercise For Every Body.
Wednesday, February 21, 2007
The New Era & Mission of SDC
Greetings,
The subject of this email could be misleading, so let me
explain. I'm merely changing the NAME ONLY of this
newsletter from "Fit By Fingertips" to "Saving 39 Minutes".
I'm also changing my outlook & vision & mission, too.
It is part of a huge lesson I experienced over
the course of Saturday through Sunday this past weekend.
Basically, I "woke up".
When I first started my business in February & launching
its physical start in March of 2006, I started and went off
some marketing and business practices of some of the top
successful trainers out in the field. Some of these tactics
worked, others were not so great and failed miserably
sometimes.
I finally realized why the stuff that was great for my
business went well, and why the stuff that didn't go well
ended up turning out that way.
Here's why the stuff that went wrong, went wrong:
I was trying to lead my business towards an 'elitist'
mindset, which in my heart, wasn't in my best interests.
I was fooled for a long time into thinking this was the
way to run my business. Oh, how wrong I was!
You see, I believe that my profession is one of SERVICE.
It is the BACKBONE of the fitness & sports training
profession. Providing a neccessary service to you, my
clients.
There are some marketing methods that I used which perhaps
came across the wrong way to people, & for that I apologize
if I have offended you in any way.
Right now, before I market a thing in the future, I will
first ask myself "How is this effort going to best serve
my clients and future ones I seek to have?"
I had an awakening moment in a discussion with my great
online trainer confidant, Steve Payne, out of Texas, in
our conversation on Sunday.
Steve's line to me "Am I wrong in saying that there's
something missing in the servant role we should be
taking in our profession?", is one that struck a chord
within me, and turned my direction around for the better.
Simply, it was the answer I had been seeking all along.
I shared some of this story with my clients throughout
Monday & Tuesday, as I believe there seems to be a hidden
agenda within the fitness industry to turn it into an
elitist, up-on-a-pedestal, vanity-only type of service. This
is a method that seems to promote that trainers must 'set
themselves apart' and demand their clients only work at
the trainer's times he/she wants to work, and demand their
clients pay high fees for such a service, because 'the
trainer's time & knowledge is worth the price'.
I had a hard time figuring out why this style doesn't
mesh with my beliefs. Ever since I was a child, who started
out mowing my neighborhood lady's yard for $3 a shot (about
a 15-20 minute job), I learned back then that its more than
just earning money that's important.
The lady who I provided the mowing service for wasn't rich
by any means. Now and then she'd ask me to go to the store
and pick up some milk & bread for her, since she was pretty
much home-bound with limited use of her hips. She'd always
invite me in for cookies she'd bake, and always had a nice
cold glass of milk to go along with it. I could have
'demanded' the $10 average I was getting in other yards that
I mowed, because 'my time is only worth so much', but my dad
reminded me that 'If all Myrtle has is $3, you'll get paid
back more in the long run and get more than that $7 back."
Looking back, I never once had to pay to put gas in the truck,
or the gas in the lawn mowers. Dad always took care of that
for me. That $7 was coming back in terms of basically
getting complimentary gas in my truck and mowers from my Dad.
My Dad, Myrtle, Jerome, Bob, Oliver, Glen, all the people who I
mowed yards for, they all taught me the true lesson of
SERVICE. Glen took me on small plane rides as a kid. Oliver's
wife, Edna, always had a cool glass of water, and a nice
air-conditioned home, plus a treat for me after the job was
done. Jerome always gave me $20 each time I mowed his lawn,
which took me 20-25 minutes only to do. He always told me
"I never pay you enough" and now & then he'd pay me $40,
out of the blue, and he'd say "keep it, you need it."
Bob always had a nice cold pop in the fridge he had in his
garage, and he'd even let me use his lawn mower to mow his
yard, and always kept it full. All I simply did was show
up with my lawn blower and started mowing away!
Did I mention too that we never once charged the Catholic
Church to mow their yard? Dad was the trustee of the church,
and when I asked Dad why the Church doesn't pay us to mow
the yard, when they did for others previously, he said "God
doesn't give you money to mow His yard, Rick." True, how true!
It is time I get back to providing the same style of service
that enjoyed my life as a young man, growing up and learning
the wonderful lessons of life that I did.
I need to bring back that excitement of service to my
clients, because they give me so much more than their
money to get in a workout.
Part of this is getting back to my roots again and starting
with the addition of this to my slogan:
Formerly: "Xpress Exercise for Every Body"
Now: "Xpress Exercise For Every Body, With Xceptional Service."
Be on the lookout for future changes in my sales copy and
other websites I have in the next few weeks that reflects
this mission. This will take time, so be patient as I change
the reflection of my sites.
I am also on a mission to help other trainers discover
this basic essential quality of SERVICE, and enhance it by
putting it back as the primary reason we do what we do.
Others have joined me in this effort, and we have created
the first, that we know of, the first Christian Trainer
network, called Real Cross Trainers.
The site is here: http://realcrosstrainers.com
All membership fees are donations to a pro-life agency
that I support, the LifeCare Center of Thief River Falls.
It was a pro-life issue that was the catalyst of this
new change, where I felt I had to stand up and defend life
in a case of pointing out some wrongs when it was being
cast as a 'right' and 'good' thing.
It is a natural fit that I am pro-life in my beliefs, since
my profession is in its nature pro-life: we support and
try to improve the health and life of our clients.
If that offends you, I pray you change your mind.
Even if you aren't a trainer, you can donate as well to
the cause. You can recieve some gifts as a thank you for
your donation. Some of it are e-books of mine which I am
giving up any profits on through this donation effort and
mission. Give it a look if you are interested.
You can donate any amount you wish, really.
We have a special retreat that the LifeCare Center is
putting on in March. (When I say "We", its because I am
on the LCC's board and its retreat team) We could use some
funds to help support the basic costs of food & supplies
we need to conduct this special retreat. You can see
what this special retreat is about, at this site:
http://rv.lifecaretrf.com
Thank you for your time in reading this, and if you
choose to donate to the LCC's cause, I thank you in
advance as well!
-------------------------------
Be ready next week for the first "Saving 39 Minutes"
weekly newsletter!
-------------------------------
"Run so as to win."
Rick Karboviak, CSCS
PS: I want to thank Rhonda for leaving me a surprise meal
on Monday after her & Crystal's workout! It was that
surprise meal that inspired me to discuss the treats & eats
and nice little bonsues I experienced as a kid mowing yards.
It tied in SO MUCH with what I had to say today.
Thank you for bringing me back to that!
The subject of this email could be misleading, so let me
explain. I'm merely changing the NAME ONLY of this
newsletter from "Fit By Fingertips" to "Saving 39 Minutes".
I'm also changing my outlook & vision & mission, too.
It is part of a huge lesson I experienced over
the course of Saturday through Sunday this past weekend.
Basically, I "woke up".
When I first started my business in February & launching
its physical start in March of 2006, I started and went off
some marketing and business practices of some of the top
successful trainers out in the field. Some of these tactics
worked, others were not so great and failed miserably
sometimes.
I finally realized why the stuff that was great for my
business went well, and why the stuff that didn't go well
ended up turning out that way.
Here's why the stuff that went wrong, went wrong:
I was trying to lead my business towards an 'elitist'
mindset, which in my heart, wasn't in my best interests.
I was fooled for a long time into thinking this was the
way to run my business. Oh, how wrong I was!
You see, I believe that my profession is one of SERVICE.
It is the BACKBONE of the fitness & sports training
profession. Providing a neccessary service to you, my
clients.
There are some marketing methods that I used which perhaps
came across the wrong way to people, & for that I apologize
if I have offended you in any way.
Right now, before I market a thing in the future, I will
first ask myself "How is this effort going to best serve
my clients and future ones I seek to have?"
I had an awakening moment in a discussion with my great
online trainer confidant, Steve Payne, out of Texas, in
our conversation on Sunday.
Steve's line to me "Am I wrong in saying that there's
something missing in the servant role we should be
taking in our profession?", is one that struck a chord
within me, and turned my direction around for the better.
Simply, it was the answer I had been seeking all along.
I shared some of this story with my clients throughout
Monday & Tuesday, as I believe there seems to be a hidden
agenda within the fitness industry to turn it into an
elitist, up-on-a-pedestal, vanity-only type of service. This
is a method that seems to promote that trainers must 'set
themselves apart' and demand their clients only work at
the trainer's times he/she wants to work, and demand their
clients pay high fees for such a service, because 'the
trainer's time & knowledge is worth the price'.
I had a hard time figuring out why this style doesn't
mesh with my beliefs. Ever since I was a child, who started
out mowing my neighborhood lady's yard for $3 a shot (about
a 15-20 minute job), I learned back then that its more than
just earning money that's important.
The lady who I provided the mowing service for wasn't rich
by any means. Now and then she'd ask me to go to the store
and pick up some milk & bread for her, since she was pretty
much home-bound with limited use of her hips. She'd always
invite me in for cookies she'd bake, and always had a nice
cold glass of milk to go along with it. I could have
'demanded' the $10 average I was getting in other yards that
I mowed, because 'my time is only worth so much', but my dad
reminded me that 'If all Myrtle has is $3, you'll get paid
back more in the long run and get more than that $7 back."
Looking back, I never once had to pay to put gas in the truck,
or the gas in the lawn mowers. Dad always took care of that
for me. That $7 was coming back in terms of basically
getting complimentary gas in my truck and mowers from my Dad.
My Dad, Myrtle, Jerome, Bob, Oliver, Glen, all the people who I
mowed yards for, they all taught me the true lesson of
SERVICE. Glen took me on small plane rides as a kid. Oliver's
wife, Edna, always had a cool glass of water, and a nice
air-conditioned home, plus a treat for me after the job was
done. Jerome always gave me $20 each time I mowed his lawn,
which took me 20-25 minutes only to do. He always told me
"I never pay you enough" and now & then he'd pay me $40,
out of the blue, and he'd say "keep it, you need it."
Bob always had a nice cold pop in the fridge he had in his
garage, and he'd even let me use his lawn mower to mow his
yard, and always kept it full. All I simply did was show
up with my lawn blower and started mowing away!
Did I mention too that we never once charged the Catholic
Church to mow their yard? Dad was the trustee of the church,
and when I asked Dad why the Church doesn't pay us to mow
the yard, when they did for others previously, he said "God
doesn't give you money to mow His yard, Rick." True, how true!
It is time I get back to providing the same style of service
that enjoyed my life as a young man, growing up and learning
the wonderful lessons of life that I did.
I need to bring back that excitement of service to my
clients, because they give me so much more than their
money to get in a workout.
Part of this is getting back to my roots again and starting
with the addition of this to my slogan:
Formerly: "Xpress Exercise for Every Body"
Now: "Xpress Exercise For Every Body, With Xceptional Service."
Be on the lookout for future changes in my sales copy and
other websites I have in the next few weeks that reflects
this mission. This will take time, so be patient as I change
the reflection of my sites.
I am also on a mission to help other trainers discover
this basic essential quality of SERVICE, and enhance it by
putting it back as the primary reason we do what we do.
Others have joined me in this effort, and we have created
the first, that we know of, the first Christian Trainer
network, called Real Cross Trainers.
The site is here: http://realcrosstrainers.com
All membership fees are donations to a pro-life agency
that I support, the LifeCare Center of Thief River Falls.
It was a pro-life issue that was the catalyst of this
new change, where I felt I had to stand up and defend life
in a case of pointing out some wrongs when it was being
cast as a 'right' and 'good' thing.
It is a natural fit that I am pro-life in my beliefs, since
my profession is in its nature pro-life: we support and
try to improve the health and life of our clients.
If that offends you, I pray you change your mind.
Even if you aren't a trainer, you can donate as well to
the cause. You can recieve some gifts as a thank you for
your donation. Some of it are e-books of mine which I am
giving up any profits on through this donation effort and
mission. Give it a look if you are interested.
You can donate any amount you wish, really.
We have a special retreat that the LifeCare Center is
putting on in March. (When I say "We", its because I am
on the LCC's board and its retreat team) We could use some
funds to help support the basic costs of food & supplies
we need to conduct this special retreat. You can see
what this special retreat is about, at this site:
http://rv.lifecaretrf.com
Thank you for your time in reading this, and if you
choose to donate to the LCC's cause, I thank you in
advance as well!
-------------------------------
Be ready next week for the first "Saving 39 Minutes"
weekly newsletter!
-------------------------------
"Run so as to win."
Rick Karboviak, CSCS
PS: I want to thank Rhonda for leaving me a surprise meal
on Monday after her & Crystal's workout! It was that
surprise meal that inspired me to discuss the treats & eats
and nice little bonsues I experienced as a kid mowing yards.
It tied in SO MUCH with what I had to say today.
Thank you for bringing me back to that!
Sunday, February 18, 2007
Saving 39 Minutes Q&A Newsletter
Greetings,
I've been at work on a lot of new stuff for Speed Dial
Coach's future. Part of it is gearing up for some new
expansion of services. Another part is delivering more
to area residents and my online clientele.
As part of this, I have now created a simple Question &
Answer newsletter, called "Saving 39 Minutes" Complete
Training Newsletter.
The first 1 page issue can be found below at this link:
http://speeddialcoach.com/Save391.pdf
It's inspired by the Audio CD I made a few weeks ago for
my clientele, called "How To Save 39 Minutes!", which is
a retrospective look at my career & how I developed the
programs & training systems I currently have created.
Keeping with this theme, I feel very strongly in the
approach I've taken in helping all people save time in
their workouts, whether for fitness or sports performance.
If you have questions for future issues of "Saving 39 Minutes",
please email me at rkarboviak@speeddialcoach.com with
your questions. I can leave your name out if you'd
prefer not to have your name on the newsletter.
-------------------------------
Some things currently available, and coming soon:
The Super-STAR Summer Athlete System: Just $59/month
for a 3 month package of spring training preparation for
the summertime recreational adult athletes, and even for
local area youth athletes, too!
The T.I.P.S. "Secrets of The Athlete Xpress System"
Training Package: http://tips.speeddialcoach.com
Obtain most of the TIPS Guides & the new "Power & Control
For Sports" DVD, too, with this total package, sent to you
for only $47 (no shipping charges, either!)
The "180* Wellness!" Guide is near completion for my
current clientele, I'm hoping within the next week I will
have this guide ready for you! It is currently available
in a first-draft format by email if you'd like a sneak
peek, send me a request over email if you'd like it.
Otherwise, just wait for your hard-copy format.
We are just a few short months away from the typical
Off-Season Training period for junior high and high school
athletes. Discover the multi-month & year-round training
options you can obtain with the Athlete Xpress System...
http://xpress.speeddialcoach.com
Start making your plans now to get an edge on your
performance this summer!
That's it for now...
Rick Karboviak, CSCS
http://SpeedDialCoach.com
I've been at work on a lot of new stuff for Speed Dial
Coach's future. Part of it is gearing up for some new
expansion of services. Another part is delivering more
to area residents and my online clientele.
As part of this, I have now created a simple Question &
Answer newsletter, called "Saving 39 Minutes" Complete
Training Newsletter.
The first 1 page issue can be found below at this link:
http://speeddialcoach.com/Save391.pdf
It's inspired by the Audio CD I made a few weeks ago for
my clientele, called "How To Save 39 Minutes!", which is
a retrospective look at my career & how I developed the
programs & training systems I currently have created.
Keeping with this theme, I feel very strongly in the
approach I've taken in helping all people save time in
their workouts, whether for fitness or sports performance.
If you have questions for future issues of "Saving 39 Minutes",
please email me at rkarboviak@speeddialcoach.com with
your questions. I can leave your name out if you'd
prefer not to have your name on the newsletter.
-------------------------------
Some things currently available, and coming soon:
The Super-STAR Summer Athlete System: Just $59/month
for a 3 month package of spring training preparation for
the summertime recreational adult athletes, and even for
local area youth athletes, too!
The T.I.P.S. "Secrets of The Athlete Xpress System"
Training Package: http://tips.speeddialcoach.com
Obtain most of the TIPS Guides & the new "Power & Control
For Sports" DVD, too, with this total package, sent to you
for only $47 (no shipping charges, either!)
The "180* Wellness!" Guide is near completion for my
current clientele, I'm hoping within the next week I will
have this guide ready for you! It is currently available
in a first-draft format by email if you'd like a sneak
peek, send me a request over email if you'd like it.
Otherwise, just wait for your hard-copy format.
We are just a few short months away from the typical
Off-Season Training period for junior high and high school
athletes. Discover the multi-month & year-round training
options you can obtain with the Athlete Xpress System...
http://xpress.speeddialcoach.com
Start making your plans now to get an edge on your
performance this summer!
That's it for now...
Rick Karboviak, CSCS
http://SpeedDialCoach.com
Saturday, February 17, 2007
Training for the Military, Xpress Style
Greetings,
I wanted to share this story with you.
Many times I talk about general fitness improvements and
improvements for athletics too much.
What about the men & women who need to be fit all the time?
The ones who need to be Fit For Duty?
I'm talking the military.
The ones who put their life on the line for our freedom.
Recently this past year I was honored to work with an
up & coming Cadet in the Army ROTC.
Cadet Jordan West is not only going to school at the
University of North Dakota for aviation, but also to
learn how to fly helicopters for the US Army.
I first worked with Jordan last spring before his tennis
season came to an end for his senior year. A repeat trip
to the state tournament & repeat Section 8 title was a
reward for him and his team's efforts.
Then, Jordan came to me this summer for more assistance
in his military training preparation for ROTC at UND.
During his semester break this winter, I helped him out with
more Kettlebell Cardio workouts and his running training
for preparing to lower his 2 mile time test. He told me
he was very close to attaining a perfect score on the PT
tests.
Cadet West just informed me of his latest Physical Fitness
Test results...I'll let him take over and let you know
about it:
"Rick, just wanted to update you on my Army Physical Fitness
Testing progress. I recently scored a 292, eight points
short of a perfect score and I am currently ranked 3rd in my
class, and in the top ten of our program.
At the end of last August I scored a 212 on the same test.
I was able to take three minutes off of my two mile time.
I thank you for all your help with my training. I have no
doubt that the combination of a strong work ethic and your
program and help are the biggest factors in my improvement.
Thank you again,
Cadet Jordan West
US Army Fighting Sioux Battalion"
I'm honored that Jordan felt that my training helped to
improve his overall conditioning. These tests are a great
sign that my training systems can help those even with
limited access to me, as Jordan lives an hour away, and
is only able to keep in touch via email or phone, in getting
an edge on his fitness.
He's going to need it, as he handles the intricate details
and high demands of an Army helicopter down the road...
A lot of the training Cadet West did was focused a lot
on the high intensity conditioning of the Athlete Xpress
System.
You, too, can obtain some of those conditioning benefits,
by purchasing the "Secrets of the Athlete Xpress System".
This $94 value is a package of:
The Power & Control Workout ($5 Value)
The Jump Ropin' Workout ($5 Value)
4-4 Core Workout ($5 Value)
Flex-Ability Guide ($5 Value)
"Caveman Strength" Guide ($15 Value)
"Power & Control For Sports" DVD ($15 Value)
All that, PLUS, 2 Special CD File Bonuses:
The 180* Wellness! Guide ($19 Value)
The "12" Program: A 28 Day Online Speed Camp ($25 Value)
This package will soon be available locally, and can be
available for order, with fr-ee shipping, by going to:
http://tips.speeddialcoach.com and going to the bottom
of the page.
As a bonus, you also get email & phone support to assist
you in creating a great combination of Athlete Xpress
style workout for your needs.
Please visit the Total Improvement Performance Series page
right here: http://tips.speeddialcoach.com
Of course, if you want direct training, face to face, right
here in Thief River Falls, visit:
http://xpress.speeddialcoach.com
Just as a reminder, I have the Summer Athlete Spring Training
Preparation System for adult golfers and recreational
softball players, on sale for $59/month, just $177 total.
Give yourself an edge...before someone gains one on you!
Rick Karboviak, CSCS
Speed Dial Coach
PS:
Want one more secret to gain an athletic edge, Xpress Style?
Obtain an edge with the guides I made, showing you how to
create your own training items for speed & agility for
pennies by the foot:
http://sparqalternative.com
Xpress Exercise For Every Body.
http://speeddialcoach.com
I wanted to share this story with you.
Many times I talk about general fitness improvements and
improvements for athletics too much.
What about the men & women who need to be fit all the time?
The ones who need to be Fit For Duty?
I'm talking the military.
The ones who put their life on the line for our freedom.
Recently this past year I was honored to work with an
up & coming Cadet in the Army ROTC.
Cadet Jordan West is not only going to school at the
University of North Dakota for aviation, but also to
learn how to fly helicopters for the US Army.
I first worked with Jordan last spring before his tennis
season came to an end for his senior year. A repeat trip
to the state tournament & repeat Section 8 title was a
reward for him and his team's efforts.
Then, Jordan came to me this summer for more assistance
in his military training preparation for ROTC at UND.
During his semester break this winter, I helped him out with
more Kettlebell Cardio workouts and his running training
for preparing to lower his 2 mile time test. He told me
he was very close to attaining a perfect score on the PT
tests.
Cadet West just informed me of his latest Physical Fitness
Test results...I'll let him take over and let you know
about it:
"Rick, just wanted to update you on my Army Physical Fitness
Testing progress. I recently scored a 292, eight points
short of a perfect score and I am currently ranked 3rd in my
class, and in the top ten of our program.
At the end of last August I scored a 212 on the same test.
I was able to take three minutes off of my two mile time.
I thank you for all your help with my training. I have no
doubt that the combination of a strong work ethic and your
program and help are the biggest factors in my improvement.
Thank you again,
Cadet Jordan West
US Army Fighting Sioux Battalion"
I'm honored that Jordan felt that my training helped to
improve his overall conditioning. These tests are a great
sign that my training systems can help those even with
limited access to me, as Jordan lives an hour away, and
is only able to keep in touch via email or phone, in getting
an edge on his fitness.
He's going to need it, as he handles the intricate details
and high demands of an Army helicopter down the road...
A lot of the training Cadet West did was focused a lot
on the high intensity conditioning of the Athlete Xpress
System.
You, too, can obtain some of those conditioning benefits,
by purchasing the "Secrets of the Athlete Xpress System".
This $94 value is a package of:
The Power & Control Workout ($5 Value)
The Jump Ropin' Workout ($5 Value)
4-4 Core Workout ($5 Value)
Flex-Ability Guide ($5 Value)
"Caveman Strength" Guide ($15 Value)
"Power & Control For Sports" DVD ($15 Value)
All that, PLUS, 2 Special CD File Bonuses:
The 180* Wellness! Guide ($19 Value)
The "12" Program: A 28 Day Online Speed Camp ($25 Value)
This package will soon be available locally, and can be
available for order, with fr-ee shipping, by going to:
http://tips.speeddialcoach.com and going to the bottom
of the page.
As a bonus, you also get email & phone support to assist
you in creating a great combination of Athlete Xpress
style workout for your needs.
Please visit the Total Improvement Performance Series page
right here: http://tips.speeddialcoach.com
Of course, if you want direct training, face to face, right
here in Thief River Falls, visit:
http://xpress.speeddialcoach.com
Just as a reminder, I have the Summer Athlete Spring Training
Preparation System for adult golfers and recreational
softball players, on sale for $59/month, just $177 total.
Give yourself an edge...before someone gains one on you!
Rick Karboviak, CSCS
Speed Dial Coach
PS:
Want one more secret to gain an athletic edge, Xpress Style?
Obtain an edge with the guides I made, showing you how to
create your own training items for speed & agility for
pennies by the foot:
http://sparqalternative.com
Xpress Exercise For Every Body.
http://speeddialcoach.com
Thursday, February 15, 2007
FBF #48
Greetings,
I can't believe I'm at #48 with Fit By Fingertips right now. I am literally just a couple weeks away from my first official year anniversary of my business! It has been a great ride so far, with ups & downs as you can expect from any new business adventure.
For example, I started the first half in a hockey arena, and now I'm in a racquetball club. I have learned a great number of things along the way, especially how people can be trained in effective, time efficient manners. I've evolved from session-based training to small-group, unlimited session training formats.
I've evolved from large group boot camps with running as a big focus, to the kettlebell swing as a major focus. The main thing is that I keep my business evolving and growing: whether that means a new location, program, or new type of service. Even new DVD's & e-books...
The first year has been awesome, so get ready for an even better year from Speed Dial Coach! There are going to be some major, big-time changes very soon with the growth of my business & its services. I have a goal to become THE ultimate training resource for all things fitness & sports in not just Thief River Falls, but the entire Northwest Minnesota region. When people think "How do I get in shape?"I want them to look to Speed Dial Coach for not just theiranswers, but SOLUTIONS.
-------------------
I'm in the Yellow Pages!
SpeedDialCoach.com is now in the new Yellow Book, under the Health Clubs & Gymnasiums section. They just came out last week, so if you happen to forget my number, just give the Yellow Pages a look! Just so you don't forget my number, put 218-686-5417 onto your cell phone's number book, and "Put Your Coach on SpeedDial"...
------------------------
Super-STAR Summer Athlete System:
For all you Golfers and Softball Players, who enjoy these great summertime activities, I want to give to you a great spring-time preparation system, to help you get ready in due time, before the grass gets green and you hit the field or fairways.
Something that happens every spring is the ritual of getting back into the groove of playing golf, or playing softball. How many people do you know, who play these 2 sports, who end up suffering from low back pain, hamstring pulls, and a host of other strength-related issues? My guess is that you know PLENTY of teammates and golfing buddies with these issues. Perhaps you also suffer from them each summer, too. You and your recreational friends no longer have to suffer the setbacks of injury, which keep you away from enjoying the most out of your limited summertime activities...
Try the Super-STAR Summer Athlete System: This is a unique blend of The STAR System and Athlete Xpress workouts, for today's recreational adult athlete. It follows the same principles of both systems: Unlimited training, with programs tailored to your needs & goals for your respective sport. A stronger, fitter body will be able to drive the ball farther, plus hit stronger line drives, with speed to boost you around the bases. Get more control in your golf swing, and perhaps drop down a club or 2, as many of my clients have told me, after doing training with me for boot camps or personal fitness.
Last May, I heard so many compliments about how much the basic kettlebell training for strength helped out with the golf games of my clients. They feel more stable in their swing, and have more power throughout their core as a result.
Xperience the Xpress Xercise benefits of this system!
Get 3 months of this training for only $59 a month, $177 total.
Sure, you can SAY you're going to workout on your own, but will you? Do you really know how to prepare your body for such high demands? Do you want to suffer from injury again,and sit the rest of the season on the sidelines? Don't waste time...spend it wisely. Save 39 Minutes...
Call me ASAP, because spots are limited for this type of system. 686-5417 Email with questions: rkarboviak@speeddialcoach.com
-------------------
Special Note: The above special is also good for regular athletes of the JH, HS, and college-age, for a 3 month Spring Training Special...just $59/month for 3 months.
-------------------
There is new research which is showing just how my "Saving 39 Minutes" strategy of working out is paying off in dividends for improving overall endurance. The NSCA recently published in their Performance Journal a result of a study done on sprint training styles for endurance. 16 college-aged men in Canada took part in this study, done on indoor cycles.
The sprint interval group did 4-6 repeats of 4 minutes easy, with a 30 second sprint interval, for their workout. Total workout time per week was 2.5 hours.
The regular group did workouts of 90-120 minutes at 65% of their aerobic capacity (VO2). This lasted 10.5 hours a week. This is a 'traditional' method of endurance training.
2 weeks later, here's the results:
They pre & post tested on a time trial to get 750kj of power produced (this is like a pre-set mileage to attain, but is measured in the amount of power they must accumulate over time). The average times for each in the pre-test times was 60 minutes each. The sprint group attained their post-test time in 55 minutes, which is a 10.1% increase. The regular group attained it in 58 minutes on average,which was a 7.5% improvement.
So, as a conclusion, would you like to:
Spend 2.5 hours of time to improve 10.1%, or...
Spend 10.5 hours of time to improve 7.5%?
Now, I've been using this interval style of training for well over 4 years now in my endurance training methods of cross-country and track athletes, as well as applying the principles to my fitness clients. I cover this in my e-book, "Endure!", at http://endure.speeddialcoach.com
When you look at this, the sprint-interval group spent just 23.8% of the time that the regular group did, and improved 2.5% more! They worked out 76.2% LESS TIME than the traditional methods, and improved more!
How do you feel they liked the extra EIGHT HOURS of time per week? I strongly feel they had these gains because they worked out with a purpose, a high intensity focus, and had more than enough time to recover from the activity. While the other group is piddling away for 1.5 to 2 hours a day, the other group spent less than 30 minutes in their workouts, and got 2.5% better than the longer group. To me, it just makes more sense to spend your time on brief, short duration, high intensity exercise, to get the results you need.
I talk about Saving 39 Minutes with my methods...This study showed how even you can save 90 minutes over the traditional endurance exercise methods used! Is there any more reason to keep saying "no" to exercise, when there's studies like this that show you how brief workout periods can not only save you time, but get you BETTER results in just 2 week's time? Do you honestly have the excuse of 'there's no time'? The mindset of fitness is changing due to studies like this. If you still feel you need to walk for endless minutes and miles to get better, you are simply going to stay stuck in that same rut for each & every mindless mile you do. Sorry, but I just have to be honest with you. I hate seeing people waste time, or even worse, make excuses that there isn't any time. Those people base their excuses on OLD fitness training methods & styles that promote long, slow durations for their exercise prescriptions.
Well, the "Fitness Doc's" are prescribing a 'new drug' forexercise protocols...
Brief, short, intense & focused is now 'in'.
Long, slow, boring, and mindless workouts are 'out'. Come see how my training methods are making a big difference for many of my athletes & clients at TRF Racquetball Club.
Stop by, watch a workout, ask questions, and start thinking how you, too, can experience better fitness results.
Call me, and I'll gladly discuss how my programs work, why I do them, and how they can benefit you. 218-686-5417.
Email me as well if that's easier: rkarboviak@speeddialcoach.com
-----------------------
This one was long, but full of great information that fully supports my 'methods of madness'.
Stay Strong, and Stay Tuned for More Growth Coming Soon!
Rick Karboviak, CSCS
http://speeddialcoach.com
I can't believe I'm at #48 with Fit By Fingertips right now. I am literally just a couple weeks away from my first official year anniversary of my business! It has been a great ride so far, with ups & downs as you can expect from any new business adventure.
For example, I started the first half in a hockey arena, and now I'm in a racquetball club. I have learned a great number of things along the way, especially how people can be trained in effective, time efficient manners. I've evolved from session-based training to small-group, unlimited session training formats.
I've evolved from large group boot camps with running as a big focus, to the kettlebell swing as a major focus. The main thing is that I keep my business evolving and growing: whether that means a new location, program, or new type of service. Even new DVD's & e-books...
The first year has been awesome, so get ready for an even better year from Speed Dial Coach! There are going to be some major, big-time changes very soon with the growth of my business & its services. I have a goal to become THE ultimate training resource for all things fitness & sports in not just Thief River Falls, but the entire Northwest Minnesota region. When people think "How do I get in shape?"I want them to look to Speed Dial Coach for not just theiranswers, but SOLUTIONS.
-------------------
I'm in the Yellow Pages!
SpeedDialCoach.com is now in the new Yellow Book, under the Health Clubs & Gymnasiums section. They just came out last week, so if you happen to forget my number, just give the Yellow Pages a look! Just so you don't forget my number, put 218-686-5417 onto your cell phone's number book, and "Put Your Coach on SpeedDial"...
------------------------
Super-STAR Summer Athlete System:
For all you Golfers and Softball Players, who enjoy these great summertime activities, I want to give to you a great spring-time preparation system, to help you get ready in due time, before the grass gets green and you hit the field or fairways.
Something that happens every spring is the ritual of getting back into the groove of playing golf, or playing softball. How many people do you know, who play these 2 sports, who end up suffering from low back pain, hamstring pulls, and a host of other strength-related issues? My guess is that you know PLENTY of teammates and golfing buddies with these issues. Perhaps you also suffer from them each summer, too. You and your recreational friends no longer have to suffer the setbacks of injury, which keep you away from enjoying the most out of your limited summertime activities...
Try the Super-STAR Summer Athlete System: This is a unique blend of The STAR System and Athlete Xpress workouts, for today's recreational adult athlete. It follows the same principles of both systems: Unlimited training, with programs tailored to your needs & goals for your respective sport. A stronger, fitter body will be able to drive the ball farther, plus hit stronger line drives, with speed to boost you around the bases. Get more control in your golf swing, and perhaps drop down a club or 2, as many of my clients have told me, after doing training with me for boot camps or personal fitness.
Last May, I heard so many compliments about how much the basic kettlebell training for strength helped out with the golf games of my clients. They feel more stable in their swing, and have more power throughout their core as a result.
Xperience the Xpress Xercise benefits of this system!
Get 3 months of this training for only $59 a month, $177 total.
Sure, you can SAY you're going to workout on your own, but will you? Do you really know how to prepare your body for such high demands? Do you want to suffer from injury again,and sit the rest of the season on the sidelines? Don't waste time...spend it wisely. Save 39 Minutes...
Call me ASAP, because spots are limited for this type of system. 686-5417 Email with questions: rkarboviak@speeddialcoach.com
-------------------
Special Note: The above special is also good for regular athletes of the JH, HS, and college-age, for a 3 month Spring Training Special...just $59/month for 3 months.
-------------------
There is new research which is showing just how my "Saving 39 Minutes" strategy of working out is paying off in dividends for improving overall endurance. The NSCA recently published in their Performance Journal a result of a study done on sprint training styles for endurance. 16 college-aged men in Canada took part in this study, done on indoor cycles.
The sprint interval group did 4-6 repeats of 4 minutes easy, with a 30 second sprint interval, for their workout. Total workout time per week was 2.5 hours.
The regular group did workouts of 90-120 minutes at 65% of their aerobic capacity (VO2). This lasted 10.5 hours a week. This is a 'traditional' method of endurance training.
2 weeks later, here's the results:
They pre & post tested on a time trial to get 750kj of power produced (this is like a pre-set mileage to attain, but is measured in the amount of power they must accumulate over time). The average times for each in the pre-test times was 60 minutes each. The sprint group attained their post-test time in 55 minutes, which is a 10.1% increase. The regular group attained it in 58 minutes on average,which was a 7.5% improvement.
So, as a conclusion, would you like to:
Spend 2.5 hours of time to improve 10.1%, or...
Spend 10.5 hours of time to improve 7.5%?
Now, I've been using this interval style of training for well over 4 years now in my endurance training methods of cross-country and track athletes, as well as applying the principles to my fitness clients. I cover this in my e-book, "Endure!", at http://endure.speeddialcoach.com
When you look at this, the sprint-interval group spent just 23.8% of the time that the regular group did, and improved 2.5% more! They worked out 76.2% LESS TIME than the traditional methods, and improved more!
How do you feel they liked the extra EIGHT HOURS of time per week? I strongly feel they had these gains because they worked out with a purpose, a high intensity focus, and had more than enough time to recover from the activity. While the other group is piddling away for 1.5 to 2 hours a day, the other group spent less than 30 minutes in their workouts, and got 2.5% better than the longer group. To me, it just makes more sense to spend your time on brief, short duration, high intensity exercise, to get the results you need.
I talk about Saving 39 Minutes with my methods...This study showed how even you can save 90 minutes over the traditional endurance exercise methods used! Is there any more reason to keep saying "no" to exercise, when there's studies like this that show you how brief workout periods can not only save you time, but get you BETTER results in just 2 week's time? Do you honestly have the excuse of 'there's no time'? The mindset of fitness is changing due to studies like this. If you still feel you need to walk for endless minutes and miles to get better, you are simply going to stay stuck in that same rut for each & every mindless mile you do. Sorry, but I just have to be honest with you. I hate seeing people waste time, or even worse, make excuses that there isn't any time. Those people base their excuses on OLD fitness training methods & styles that promote long, slow durations for their exercise prescriptions.
Well, the "Fitness Doc's" are prescribing a 'new drug' forexercise protocols...
Brief, short, intense & focused is now 'in'.
Long, slow, boring, and mindless workouts are 'out'. Come see how my training methods are making a big difference for many of my athletes & clients at TRF Racquetball Club.
Stop by, watch a workout, ask questions, and start thinking how you, too, can experience better fitness results.
Call me, and I'll gladly discuss how my programs work, why I do them, and how they can benefit you. 218-686-5417.
Email me as well if that's easier: rkarboviak@speeddialcoach.com
-----------------------
This one was long, but full of great information that fully supports my 'methods of madness'.
Stay Strong, and Stay Tuned for More Growth Coming Soon!
Rick Karboviak, CSCS
http://speeddialcoach.com
Wednesday, February 7, 2007
Fit By Fingertips #47
Greetings,
This one's going to be packed, with a few updates and
a special Excerpt from my new "180* Wellness!" Guide that
I'm currently finishing up.
-----------------------------
First:
The Secrets of The Athlete Xpress System Package!
I've added a lot of goodies to this package, which is a
combined resource of over 7 guides, plus a DVD!
The total package includes:
The Power & Control Workout ($5 Value)
The Jump Ropin' Workout ($5 Value)
4-4 Core Workout ($5 Value)
Flex-Ability Guide ($5 Value)
"Caveman Strength" Guide ($15 Value)
"Power & Control For Sports" DVD ($15 Value)
All that, PLUS, 2 Special CD File Bonuses:
The 180* Wellness! Guide ($19 Value)
The "12" Program: A 28 Day Online Speed Camp ($25 Value)
Total Value: $94
Special Price:
Only $47!
You can order it from my T.I.P.S. website, right here:
http://tips.speeddialcoach.com
------------------
Second Item of the Week:
Valentine's Day is around the corner, so why not give the
gift of health, fitness, or even sports performance?
From NOW Through Valentine's Day, I am offering a HUGE
Special (7 days only!) on 1 Month of the STAR System, or
1 Month of Athlete Xpress training, for only $45!
That's even less than the per-month rate of a 12 month long
term contract!
Its only for 1 month of training, and this price is available
for one month of service only. No long-term deals at this
rate. 1 person, 1 month.
Call me at 686-5417, as this is an ONLINE ONLY Special!
That's 686-5417...give me a call and give your sweetheart
the loving gift of Unlimited Training (just like you give
your sweetheart Unlimited Love & Support, 24/7!)
-------------------
Third:
My business is looking at expanding its array of services
soon, and that means I'm looking for some part-time trainers
in the near future. I am still working on how to set this
up accordingly, so stay tuned when I make the announcement
of my future plans regarding this expansion.
Big things are on the horizon for Speed Dial Coach!
-----------------------
Lastly: Here's an excerpt from the new 180* Wellness! Guide
that I will be releasing shortly. All current clients will
get a copy, and those who aren't clients will have a chance
to purchase this, once its all finalized.
Here's a sneak peek at some of the tips you'll get with
the 180* Wellness! Guide. (I had to type bo-dy fat with a
dash, because of spam filters)
An Excerpt from the new "180* Wellness!" Guide, coming
soon from Speed Dial Coach:
-----------------------------------
How To Stop Failing Forever & Ever
Here are some quick tips to stop failing:
1. Don't go by someone else's program!
Stop using celebrity workouts and tapes and all the other
garbage you see on TV ads and infomercials. These are
mostly crazy marketing ploys that still don't offer a
strategy. Sure, they got a program, but not a strategy-
building solution!
2. Seek advice of a trainer for your fitness goals.
Of course, by enrolling into my STAR System or Athlete
Xpress System, you have already taken this wise step.
I can help you plan out a schedule, based on your needs
and time frames. Whether you workout with me for 2 times,
or 5 times a week, You & I will get a solution figured out
for you. What's even greater is that if we find out the
initial plan isn't working, my Systems are flexible for
this change to occur. My training Systems are NOT PERFECT,
this is why I created such a flexible scheduling option
into your workout schedule and strategic plans for
exercising.
3. Stay focused, one workout at a time. ONE WORKOUT AT
A TIME. You can only get better within each workout you do.
You cannot try to combine twice as much effort into the
same time frame, or worry about your next 2 weeks when
you're doing your current workout. Focus on your single
workout objective. My STAR System's strength training
program does this for you: We track your progress with
your total reps, workout by workout, so you know whether
or not you are achieving more. I let you know how you are
progressing within the workout itself. This keeps you
focused and on-track, each day you come in. Maybe not
entirely, but mostly, you will be focused on just your
workout alone.
4. Don't get discouraged by weight scale readings.
Unfortunately, our country is living & dying by scale
weight numbers, as a final determinant of our success
in a fitness program. Even athletes gauge their progress
in terms of gaining weight sometimes, getting upset over a
3 pound gain instead of a 5 pound gain. It happens on
both ends, and what you TRULY need to know is the Body
Composition Factor. Once you see what your body
composition is made of, both fat weight and lean body
mass weight (muscle, bone, organs), then you will truly
discover what weight loss needs to occur. You see, some
people will get obsessed with getting back to a 'high
school' weight, because they are typically the same height
as they were back then, and they think they can look like
they did in high school. Well, changes happen to your
body as they mature from that age, and many times, these
'high school' weight goals are unrealistic. Another
misconception is when people see their bo-dy fat percentage
equations, discovering what their bo-dy fat mass is.
They immediately think that if their bo-dy fat mass is,
lets say 34 pounds, they must lose 34 pou-nds. That's
NOT what needs to happen!!! You cannot lose all your body
fat, as it's physically impossible to do so. Your body
needs fat in it's cellular responses and normal body
functions. In this case, the 34 pounds is a measurement
of what to watch when you lose bo-dy fat down the road.
Your future composition checks might show that you are now
30.5 pounds of bo-dy fat, which means you lost 3.5 pounds
of body fat overall. However, you might only lose 2 pou-nds
of SCALE WEIGHT. Don't get discouraged, because this
equation means you gained 1.5 pounds of muscle & bone
density! Here's the equation: -3.5 pounds of fat + 1.5
pounds of muscle gain = -2 pounds. So, do not live & die
by the scale!!! This little misunderstanding of weight
loss success is what causes a majority of fitness failures,
because there is a misinterpretation of what is truly
happening with your health changes.
I hope these tips will help get you started on a better
path of understanding, as we journey through this 180
degree turn together.
----------------------------------
Check out all the info you need on Speed Dial Coach's
programs at http://speeddialcoach.com
Yours in Strength & Endurance For Life...
Rick Karboviak, CSCS
Speed Dial Coach
Xpress Exercise For Every Body.
http://speeddialcoach.com
218-686-5417
This one's going to be packed, with a few updates and
a special Excerpt from my new "180* Wellness!" Guide that
I'm currently finishing up.
-----------------------------
First:
The Secrets of The Athlete Xpress System Package!
I've added a lot of goodies to this package, which is a
combined resource of over 7 guides, plus a DVD!
The total package includes:
The Power & Control Workout ($5 Value)
The Jump Ropin' Workout ($5 Value)
4-4 Core Workout ($5 Value)
Flex-Ability Guide ($5 Value)
"Caveman Strength" Guide ($15 Value)
"Power & Control For Sports" DVD ($15 Value)
All that, PLUS, 2 Special CD File Bonuses:
The 180* Wellness! Guide ($19 Value)
The "12" Program: A 28 Day Online Speed Camp ($25 Value)
Total Value: $94
Special Price:
Only $47!
You can order it from my T.I.P.S. website, right here:
http://tips.speeddialcoach.com
------------------
Second Item of the Week:
Valentine's Day is around the corner, so why not give the
gift of health, fitness, or even sports performance?
From NOW Through Valentine's Day, I am offering a HUGE
Special (7 days only!) on 1 Month of the STAR System, or
1 Month of Athlete Xpress training, for only $45!
That's even less than the per-month rate of a 12 month long
term contract!
Its only for 1 month of training, and this price is available
for one month of service only. No long-term deals at this
rate. 1 person, 1 month.
Call me at 686-5417, as this is an ONLINE ONLY Special!
That's 686-5417...give me a call and give your sweetheart
the loving gift of Unlimited Training (just like you give
your sweetheart Unlimited Love & Support, 24/7!)
-------------------
Third:
My business is looking at expanding its array of services
soon, and that means I'm looking for some part-time trainers
in the near future. I am still working on how to set this
up accordingly, so stay tuned when I make the announcement
of my future plans regarding this expansion.
Big things are on the horizon for Speed Dial Coach!
-----------------------
Lastly: Here's an excerpt from the new 180* Wellness! Guide
that I will be releasing shortly. All current clients will
get a copy, and those who aren't clients will have a chance
to purchase this, once its all finalized.
Here's a sneak peek at some of the tips you'll get with
the 180* Wellness! Guide. (I had to type bo-dy fat with a
dash, because of spam filters)
An Excerpt from the new "180* Wellness!" Guide, coming
soon from Speed Dial Coach:
-----------------------------------
How To Stop Failing Forever & Ever
Here are some quick tips to stop failing:
1. Don't go by someone else's program!
Stop using celebrity workouts and tapes and all the other
garbage you see on TV ads and infomercials. These are
mostly crazy marketing ploys that still don't offer a
strategy. Sure, they got a program, but not a strategy-
building solution!
2. Seek advice of a trainer for your fitness goals.
Of course, by enrolling into my STAR System or Athlete
Xpress System, you have already taken this wise step.
I can help you plan out a schedule, based on your needs
and time frames. Whether you workout with me for 2 times,
or 5 times a week, You & I will get a solution figured out
for you. What's even greater is that if we find out the
initial plan isn't working, my Systems are flexible for
this change to occur. My training Systems are NOT PERFECT,
this is why I created such a flexible scheduling option
into your workout schedule and strategic plans for
exercising.
3. Stay focused, one workout at a time. ONE WORKOUT AT
A TIME. You can only get better within each workout you do.
You cannot try to combine twice as much effort into the
same time frame, or worry about your next 2 weeks when
you're doing your current workout. Focus on your single
workout objective. My STAR System's strength training
program does this for you: We track your progress with
your total reps, workout by workout, so you know whether
or not you are achieving more. I let you know how you are
progressing within the workout itself. This keeps you
focused and on-track, each day you come in. Maybe not
entirely, but mostly, you will be focused on just your
workout alone.
4. Don't get discouraged by weight scale readings.
Unfortunately, our country is living & dying by scale
weight numbers, as a final determinant of our success
in a fitness program. Even athletes gauge their progress
in terms of gaining weight sometimes, getting upset over a
3 pound gain instead of a 5 pound gain. It happens on
both ends, and what you TRULY need to know is the Body
Composition Factor. Once you see what your body
composition is made of, both fat weight and lean body
mass weight (muscle, bone, organs), then you will truly
discover what weight loss needs to occur. You see, some
people will get obsessed with getting back to a 'high
school' weight, because they are typically the same height
as they were back then, and they think they can look like
they did in high school. Well, changes happen to your
body as they mature from that age, and many times, these
'high school' weight goals are unrealistic. Another
misconception is when people see their bo-dy fat percentage
equations, discovering what their bo-dy fat mass is.
They immediately think that if their bo-dy fat mass is,
lets say 34 pounds, they must lose 34 pou-nds. That's
NOT what needs to happen!!! You cannot lose all your body
fat, as it's physically impossible to do so. Your body
needs fat in it's cellular responses and normal body
functions. In this case, the 34 pounds is a measurement
of what to watch when you lose bo-dy fat down the road.
Your future composition checks might show that you are now
30.5 pounds of bo-dy fat, which means you lost 3.5 pounds
of body fat overall. However, you might only lose 2 pou-nds
of SCALE WEIGHT. Don't get discouraged, because this
equation means you gained 1.5 pounds of muscle & bone
density! Here's the equation: -3.5 pounds of fat + 1.5
pounds of muscle gain = -2 pounds. So, do not live & die
by the scale!!! This little misunderstanding of weight
loss success is what causes a majority of fitness failures,
because there is a misinterpretation of what is truly
happening with your health changes.
I hope these tips will help get you started on a better
path of understanding, as we journey through this 180
degree turn together.
----------------------------------
Check out all the info you need on Speed Dial Coach's
programs at http://speeddialcoach.com
Yours in Strength & Endurance For Life...
Rick Karboviak, CSCS
Speed Dial Coach
Xpress Exercise For Every Body.
http://speeddialcoach.com
218-686-5417
Thursday, February 1, 2007
FBF #46
Fit By Fingertips #46
---------------------
In this issue -
Fat Loss Study Press Release
Power & Control: Why Speed & Agility Ain't Cuttin' It
Any More
Is A Calorie Just A Calorie?
--------------------------
Fat Loss Study Press Release:
Recently this week in the TRF Times, the Thief River Falls
weekly paper, my press release on the fat loss study was
printed. For a full view of the press release, look in the
first section of the TRF Times this week. For a full view
of the study's conclusion paper, visit my site,
http://speeddialcoach.com to download the copy instantly.
-------------------------
Power & Control: Why Speed & Agility Ain't Cuttin' It
Any More...
Warning: Rick's Famous Ranting is coming your way.
You have been warned. :)
Okay, I know the headline here has a 'no no' in the proper
way of English composition, but I wrote it that way to
get your attention.
Recently I've been watching more boys & girls basketball
games at the high school level, and the junior college
level, too.
I'm going to make a statement that may shock some, but
here it goes:
Today's athletes are too fast.
Yes, I believe we are training kids to be fast, faster, and
then the fastest on the team. BUT: here's my concern about
all this increased speed.
No athlete seems to know how to control it.
Witness this the next time you go to a game: Check both
teams, and count the number of braces you see on knees
and ankles.
If the number is greater than 10 on each team, it tells you
that about half of today's kids are having some movement
issues with their body.
My feeling, as an observer of movement, is that today's
young athletes are getting stronger, and faster, with proper
and precise training methods. But if they are getting to
be so fast that they don't know how to control their body,
this is when injuries occur.
So, we sacrifice our joints in the sake of greater speed.
This is going to sound like a sales pitch, but bear with me
on my opinion here. I have been training athletes since
the year 2000, and have been witnessing a growing trend with
ankle injuries and knee surgeries, all the while seeing
athletes get faster & faster. It's not that they aren't
strong enough, although perhaps in some athletes that is
a main concern. But it makes no sense to me when you have
an athlete who tears up the weight room and gains strength
accordingly throughout the summer & fall, then gets to a
basketball season, and rips up a knee ligament, due to the
lack of CONTROL.
This is what's missing in most of today's training. Today's
professionals and sports performance service market will
promote and push for speed, speed, speed, because in my field,
the conjured up image of speed sells. Its what everyone
desires, to be as fast as they can be. What ends up missing
is the Control Factor: How do you get faster, and be able
to keep on producing force effectively & efficiently, if
the brakes don't work on your body?
We are teaching athletes to run faster, but aren't teaching
them to learn how to control their body. After training
athletes with kettlebells, especially the kettlebell swing
exercises and their variants, I've discovered how these
athletes respond to Power Under Control Training. They
teach their body to propel forces in a biomechanically
efficient pattern, meaning all the muscles fire appropriately
when done right, and use less energy this way. Many times
an athlete will jump or try to sprint with the wrong muscle
firing patterns, using up more energy, and wasting it.
When this energy is lost, there's less energy left to help
the athlete stop & control their speed, especially on a
basketball court.
What happens when your brakes fail you on your car?
You perhaps could crash into someone.
Well, the 'crash' of an athlete is usually a sprained ankle,
a torn knee ligament, or other issues to contend with in
the kinetic chain of actions involved: perhaps a hip issue
arises, or lower back pain happens.
The benefit of the KB Swing is that it teaches your body
to absorb the forces of the kettlebell as it comes downward.
If your body doesn't absorb it correctly, its tougher to
find the 'groove' you need for smooth power development,
and force absorption on the body. The human body is both
an engine with power, and a braking system, too. Simply,
most of today's athletes are training to get more horsepower,
but fail to worry about the braking system in their training.
I've witnessed that Kettlebell training for Power & Control
will work on both systems: Increase horsepower, and beef up
the brakes to handle such forces.
It is one reason why my article on this training method for
basketball athletes specifically is going to be part of a
very large & comprehensive manual, called "Pro Basketball
Training Secrets". This e-book will have 4 NBA strength
coaches involved, plus bonuses like audio interviews on
the life of an NBA player, what it takes to succeed at
higher levels of play, and other training methods used.
Be on the lookout soon for when this is launched.
For more information on the Athlete Xpress System, which
is the only sports performance workout that focuses on
Power & Control, up to a year-round basis, please visit
http://xpress.speeddialcoach.com .
2 All-American athletes have discovered what Power & Control
can do for their performance, will you?
--------------------
Is a Calorie Just a Calorie?
Recent research is showing that calories are calories,
whether its burned from exercise, or lost due to diet.
It also suggests that exercise doesn't improve metabolism.
This study is making some waves in the exercise field, and
I will be studying it more and more to dissect its ways,
so you will get more information regarding this new study.
Basically its trying to dispell many of the things that have
worked for so many clients of trainers for many years.
I don't know how they can dispell something that's been
working in past studies and shown to have positive effects
on body composition, such that exercise provides.
They are suggesting that muscle mass doesn't help lose
fat while at rest.
All the while there are many studies that prove that it
does indeed help people lose more bo*dy fat.
Like I said, this study is making noise and I'll get to
the bottom of it for you.
Stay tuned for more updates...
----------------------------------
Coming Soon: The Athlete Xpress Performance Guide
Soon, I will be combining the TIPS Guides into one,
mega-sized package for you. This workout guide will
include:
The Power & Control Workout
The Jump Ropin' Workout
Caveman Strength
The 4-4 Core Workout
The "Flex-Ability" Guide
Plus: The Power & Control For Sports DVD
Also: A special online-only bonus, the "12" Athletic
Performance Program
Currently, the aforementioned guides (not the "12" program)
can be found at http://tips.speeddialcoach.com for their
respective prices of $5 to $15. The total package will
have a value of $50, and I'm looking at a special discount
price for such a package. I'm also going to try and sell
this mega-package in a local store, too.
So, stay tuned on this special offer coming soon...
------------------
Boot Camps still have room, if you have a need to get in
5 days a week of workouts in the morning to start your
day off awesomely, then visit http://camps.speeddialcoach.com
My STAR System is just about full. I have room for about
4 to 5 more people to go through The STAR System. It is the
area's only Unlimited Training Resource: Unlimited Visits,
Unlimited Phone & Email Consults & Assistance, all in
short or long term packages. Visit
http://star.speeddialcoach.com
for more on The STAR System. Its creating quite the buzz
in TRF...
Once again, I have the KKDQ Radio Auction for Thursday &
Friday at 1pm on 99.3FM. One month of STAR System or Athlete
Xpress Unlimited Training is going on there for $55, a $22
savings! Buy it now, use it later, or give it to your
sweetheart for Valentine's Day! Listen in to buy it on
the Auction...
Stay Strong, & Endure!
Rick Karboviak, CSCS
-------------
Xpress Exercise For Every Body.
http://speeddialcoach.com
---------------------
In this issue -
Fat Loss Study Press Release
Power & Control: Why Speed & Agility Ain't Cuttin' It
Any More
Is A Calorie Just A Calorie?
--------------------------
Fat Loss Study Press Release:
Recently this week in the TRF Times, the Thief River Falls
weekly paper, my press release on the fat loss study was
printed. For a full view of the press release, look in the
first section of the TRF Times this week. For a full view
of the study's conclusion paper, visit my site,
http://speeddialcoach.com to download the copy instantly.
-------------------------
Power & Control: Why Speed & Agility Ain't Cuttin' It
Any More...
Warning: Rick's Famous Ranting is coming your way.
You have been warned. :)
Okay, I know the headline here has a 'no no' in the proper
way of English composition, but I wrote it that way to
get your attention.
Recently I've been watching more boys & girls basketball
games at the high school level, and the junior college
level, too.
I'm going to make a statement that may shock some, but
here it goes:
Today's athletes are too fast.
Yes, I believe we are training kids to be fast, faster, and
then the fastest on the team. BUT: here's my concern about
all this increased speed.
No athlete seems to know how to control it.
Witness this the next time you go to a game: Check both
teams, and count the number of braces you see on knees
and ankles.
If the number is greater than 10 on each team, it tells you
that about half of today's kids are having some movement
issues with their body.
My feeling, as an observer of movement, is that today's
young athletes are getting stronger, and faster, with proper
and precise training methods. But if they are getting to
be so fast that they don't know how to control their body,
this is when injuries occur.
So, we sacrifice our joints in the sake of greater speed.
This is going to sound like a sales pitch, but bear with me
on my opinion here. I have been training athletes since
the year 2000, and have been witnessing a growing trend with
ankle injuries and knee surgeries, all the while seeing
athletes get faster & faster. It's not that they aren't
strong enough, although perhaps in some athletes that is
a main concern. But it makes no sense to me when you have
an athlete who tears up the weight room and gains strength
accordingly throughout the summer & fall, then gets to a
basketball season, and rips up a knee ligament, due to the
lack of CONTROL.
This is what's missing in most of today's training. Today's
professionals and sports performance service market will
promote and push for speed, speed, speed, because in my field,
the conjured up image of speed sells. Its what everyone
desires, to be as fast as they can be. What ends up missing
is the Control Factor: How do you get faster, and be able
to keep on producing force effectively & efficiently, if
the brakes don't work on your body?
We are teaching athletes to run faster, but aren't teaching
them to learn how to control their body. After training
athletes with kettlebells, especially the kettlebell swing
exercises and their variants, I've discovered how these
athletes respond to Power Under Control Training. They
teach their body to propel forces in a biomechanically
efficient pattern, meaning all the muscles fire appropriately
when done right, and use less energy this way. Many times
an athlete will jump or try to sprint with the wrong muscle
firing patterns, using up more energy, and wasting it.
When this energy is lost, there's less energy left to help
the athlete stop & control their speed, especially on a
basketball court.
What happens when your brakes fail you on your car?
You perhaps could crash into someone.
Well, the 'crash' of an athlete is usually a sprained ankle,
a torn knee ligament, or other issues to contend with in
the kinetic chain of actions involved: perhaps a hip issue
arises, or lower back pain happens.
The benefit of the KB Swing is that it teaches your body
to absorb the forces of the kettlebell as it comes downward.
If your body doesn't absorb it correctly, its tougher to
find the 'groove' you need for smooth power development,
and force absorption on the body. The human body is both
an engine with power, and a braking system, too. Simply,
most of today's athletes are training to get more horsepower,
but fail to worry about the braking system in their training.
I've witnessed that Kettlebell training for Power & Control
will work on both systems: Increase horsepower, and beef up
the brakes to handle such forces.
It is one reason why my article on this training method for
basketball athletes specifically is going to be part of a
very large & comprehensive manual, called "Pro Basketball
Training Secrets". This e-book will have 4 NBA strength
coaches involved, plus bonuses like audio interviews on
the life of an NBA player, what it takes to succeed at
higher levels of play, and other training methods used.
Be on the lookout soon for when this is launched.
For more information on the Athlete Xpress System, which
is the only sports performance workout that focuses on
Power & Control, up to a year-round basis, please visit
http://xpress.speeddialcoach.com .
2 All-American athletes have discovered what Power & Control
can do for their performance, will you?
--------------------
Is a Calorie Just a Calorie?
Recent research is showing that calories are calories,
whether its burned from exercise, or lost due to diet.
It also suggests that exercise doesn't improve metabolism.
This study is making some waves in the exercise field, and
I will be studying it more and more to dissect its ways,
so you will get more information regarding this new study.
Basically its trying to dispell many of the things that have
worked for so many clients of trainers for many years.
I don't know how they can dispell something that's been
working in past studies and shown to have positive effects
on body composition, such that exercise provides.
They are suggesting that muscle mass doesn't help lose
fat while at rest.
All the while there are many studies that prove that it
does indeed help people lose more bo*dy fat.
Like I said, this study is making noise and I'll get to
the bottom of it for you.
Stay tuned for more updates...
----------------------------------
Coming Soon: The Athlete Xpress Performance Guide
Soon, I will be combining the TIPS Guides into one,
mega-sized package for you. This workout guide will
include:
The Power & Control Workout
The Jump Ropin' Workout
Caveman Strength
The 4-4 Core Workout
The "Flex-Ability" Guide
Plus: The Power & Control For Sports DVD
Also: A special online-only bonus, the "12" Athletic
Performance Program
Currently, the aforementioned guides (not the "12" program)
can be found at http://tips.speeddialcoach.com for their
respective prices of $5 to $15. The total package will
have a value of $50, and I'm looking at a special discount
price for such a package. I'm also going to try and sell
this mega-package in a local store, too.
So, stay tuned on this special offer coming soon...
------------------
Boot Camps still have room, if you have a need to get in
5 days a week of workouts in the morning to start your
day off awesomely, then visit http://camps.speeddialcoach.com
My STAR System is just about full. I have room for about
4 to 5 more people to go through The STAR System. It is the
area's only Unlimited Training Resource: Unlimited Visits,
Unlimited Phone & Email Consults & Assistance, all in
short or long term packages. Visit
http://star.speeddialcoach.com
for more on The STAR System. Its creating quite the buzz
in TRF...
Once again, I have the KKDQ Radio Auction for Thursday &
Friday at 1pm on 99.3FM. One month of STAR System or Athlete
Xpress Unlimited Training is going on there for $55, a $22
savings! Buy it now, use it later, or give it to your
sweetheart for Valentine's Day! Listen in to buy it on
the Auction...
Stay Strong, & Endure!
Rick Karboviak, CSCS
-------------
Xpress Exercise For Every Body.
http://speeddialcoach.com
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