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.
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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"...
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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
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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.
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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

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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