TheHeartofaChampionTrainingProgram

DearTSCer, CongratulationsonyourcommitmenttothePOWER10Challenge.Following theprovenprinciplesofourprogramguaranteesyoursuccess.TheHeartofa Championprinciplescraftfit,healthyandbeautifulbodieseverytimetheyare applied.Youwilllookbetter,feelbetterandbebetterinallaspectsofyour life. Theprogramisoptimizedtoprovideyoumaximumresultsasefficientlyas possible.Everyexerciseandworkouthasbeenspecificallychosenand orderedtohelpyouimproveyourhealthandfitnessasquicklyaspossible. TheProgramusestheverybasicsoftraining&nutritionthatareproventoget results.Therearenogimmickexercisesorfaddiets.Weuseclassicexercises andsmartnutritionthataretimelessandwillalwaysdeliverresults.Youwill developstrength,endurance,confidenceandaninspiringphysique. ItsimportantforTSCerstohavegoalsforhowtheywanttolookandfeel;this givesyousomethingtoaspiretoo.Equallyasimportantisthegoalto constantlyimprove.Whenweimproveconstantlyitisonlyamatteroftime andperseveranceuntilweachieveourgoals. Transformationbeginsrapidly.Youwillseeandfeeldramaticresultsinjusta fewweeks.Persevereandyouwillsucceed. ExpectSuccess.DotheChallenge.MaketheJourney.Transform. Pleasereadtheentirepacketandemailmeat TransformationSuperChallenge@gmail.comifyouhaveanyquestions. Best, Chris Krueger

WeightTrainingOverview:
SetsandReps:AllexercisesusethefollowingSetandRepplan,unlessotherwise noted. 1stSet:15Reps45secondbreakforStretchandRecovery. 2ndSet:12Reps45secondbreakforStretchandRecovery. 3rdSet:10Reps45secondbreakforStretchandRecovery. 4thSet:8Reps,followedimmediatelybytheA.M.A.Pset. 5thSet:A.M.A.PAsManyAsPossible.Onceyoufinishyoursetof4thSet, immediatelyracktheweightsandselectthesameweightsthatyouusedduringthe 1stSet.ThenimmediatelyperformAsManyRepsAsPossiblewhilemaintaining properformandtechnique. WeightSelection:Foryour1stset,chooseaweightthatallowsyoutocomplete15 repetitionswithrelativeease.Attheendofyourfirstsetyoushouldfeellikeyou have35repsinthetank,meaningthatyoucouldcomplete1820totalreps,but stopat15. Foryour2nd,3rd,and4thsets,chooseweightsthatarechallengingfortheprescribed numberofrepetitions(weightsthatforceyoutoemptythetank).Theweightsyou selectshouldtypicallybeheavierwitheachprogressivesetuntilyoureachthe5th andfinalset,atwhichpointyouwillusethelighterweightsthatyouusedduring yourfirstset. Breathing:INHALEduringtheeccentricphase;thisiswhentheweightislowered. EXHALEduringtheconcentricphaseoftheexercise;thisiswhentheweightis raised.(Noticethewordweightisusedinsteadofthewordbarordumbbell,thisis becausesomeexerciselikeLatPullDownsraisetheweightbyloweringthebar). INTENSITY:HeartofaChampionTrainingrequires100%focusandintensity.Each repmustbecompletedwithtotalfocus;themindandthemusclemustconnect. Focusonfeelingthesensationsinthemuscleasyoumovetheweightwithpurpose! Imaginethatyourfriendsandfamilyareallcheeringyouon.Giveaneffortthat wouldmakethemproud,give100%. TheBestTimetoWorkout:ToBurnfatfasteritisidealtoexerciseinafasted state,thismeansassoonasyouwakeupinthemorning.Workingoutassoonasyou wakeupincreasesyourworkoutefficiencyandallowsyoutoknockyourexercise outofthewayandstartyourdayontherightfoot.Setyouralarm,getoutofbedas soonasitrings,brushyourteeth,drinkaglassofwaterandgettothegym!

The21FundamentalMovementstoMaster
Legs a) Lunges(Alternative51BodyWeightLungesforeachleg)* b) Squats(Alternative51BodyWeightSquats)* c) RDLs(ReallyDynamicLegs/RomanianDeadLifts) Back a) WidePullDowns(Alternative:51pullups)** b) NarrowPullDowns(Alternative:51pullups)** c) DumbbellRow Chest a) b) c) d) DumbbellBenchPress DumbbellInclinePress Flys Pushups*****

Shoulders a) RearDeltraise b) SideRaise c) ShoulderPress Triceps a) OverheadExt.(leftarmfirst,dothe4thsetoftherightarm,beforeAMAP) b) InclineExt.(leftarmfirst,dothe4thsetoftherightarm,beforeAMAP) c) FlatExt(leftarmfirst,dothe4thsetoftherightarm,beforeAMAP) Biceps a) StandingAlternatingPronateCurls(Curltheleftarmfirst) b) StandingAlternatingHammerCurls(Curltheleftarmfirst) c) SeatedSimultaneousHammerCurls Miscellaneous a) StandingCalfRaises(51total***) b) TSCperfectCrunches(51total***) *AlternativeLegs:Ifyouareunabletocomplete15weightedsquatsorlungesat thebeginningoftheprogramthanyoushoulddoasmanybodyweightrepetitionsas possible,restfor45seconds,andthenAMAPagain,untilyoureachatotalof51 repetitions.Trainlikethisuntilyouareabletocompletethe51squatsinonly4 Sets,thentryweightedsquats.

 **AlternativePulls:Ifyoucando10ormorebodyweightpullups,thenyou shouldtrainyourbackwithpullupsasopposedtopulldowns.Doasmanypullups aspossible,restfor45seconds,thenAMAPagainuntilyoureachatotalof51 repetitions. ***CalvesandCrunches:DoAsManyAsPossiblethenrestfor45secondsand AMAPagainuntilyoureach51totalreps.IfCalfraisesbecomeeasy,startdoing themononefoot,thenprogresstodoingthemononefootwhileholdinga dumbbell.Increasetheweightofthedumbbellasyoubecomestronger. *****PushUps:Do3A.M.A.Psetsofpushupswith45secondrestsbetweensets. Itsokayifyoucantanypushupsatthestartoftheprogram.Getyourselfinpush uppositionandgiveyourmaximumefforttocomplete1pushup.RememberTSCis aboutimproving.Youwillbedoingrealpushupsverysoon.Persevere!

TheTraining10
Makeitthe10BestWeeksofyourLife!

Monday,Wednesday&Friday
Week1:Integrity Monday Lunges Squats RDLs Calves Week2:Optimism Monday Squats Lunges RDLs Calves Week3:Responsibility Monday Calves Lunges Squats RDLs Wednesday DBRow NarrowPull DBBenchPress Flys PushUps TSCrunches Friday SideRaise ShoulderPress FlatTriExt. InclineTriExt. StandingHammerCurls StandingProCurls Wednesday NarrowPull WidePull DBBenchPress DBInclinePress PushUps TSCrunches Friday RearDelt ShoulderPress InclineTriExt. SeatedTriExt. SeatedSimulHammer StandingProCurls Wednesday WidePull DBRow DBInclinePress DBBenchPress PushUps TSCrunches Friday RearDelt SideRaise SeatedTriExt. FlatTriExt. StandingProCurls StandingHammerCurls

 Week4:Fortitude Monday Lunges Squats RDLs Calves Week5:Commitment Monday Squats Lunges RDLs Calves Week6:Enthusiasm Monday Calves Lunges Squats RDLs Week7:Diligence Monday Lunges Squats RDLs Calves Wednesday NarrowPull WidePull DBInclinePress DBBenchPress PushUps TSCrunches Friday RearDelt ShoulderPress SeatedTriExt. FlatTriExt. StandingHammerCurls StandingProCurls Wednesday WidePull DBRow DBBenchPress Flys PushUps TSCrunches Friday RearDelt SideRaise FlatTriExt. InclineTriExt. SeatedSimulHammer StandingProCurls Wednesday DBRow WidePull DBBenchPress DBInclinePress PushUps TSCrunches Friday SideRaise ShouldPress InclineTriExt. FlatTriExt. StandingProCurls StandingHammerCurls Wednesday WidePull DBRow DBInclinePress DBBenchPress PushUps TSCrunches Friday RearDelt ShoulderPress SeatedTriExt FlatTriExt. SeatedSimulHammer StandingProCurls

 Week8:Courage Monday Squats Lunges RDLs Calves Week9:Perseverance Monday Calves Lunges Squats RDLs Week10:Excellence Monday Lunges Squats RDLs Calves Wednesday DBRow WidePull DBBenchPress DBInclinePress PushUps TSCrunches Friday SideRaise ShoulderPress SeatedTriExt. FlatTriExt. StandingHammerCurls StandingProCurls Wednesday WidePull DBRow DBInclinePress DBBenchPress PushUps TSCrunches Friday RearDelt ShoulderPress FlatTriExt. InclineTriExt. StandingProCurls StandingHammerCurls Wednesday DBRow NarrowPull DBBenchPress Flys PushUps TSCrunches Friday SideRaise ShoulderPress InclineTriExt. SeatedTriExt. SeatedSimulHammer StandingProCurls

Week11:TheJourneyContinues:TSCDecathlon,HealthyCelebrationandNew Goals.

HeartofaChampion4thQuarterCardio:Ride,Run,Row!

Tuesday&Thursday
Eachcardiosessionyoucanchoosetoride,runorroweitherinthegreatoutdoors orinsideongymequipment.Theintensitylevelisspecifictoyou.60%percent intensityis60%foryou,100%intensityisyourbesteffort.Challengeyourselfto constantlyimprove.Raisethebar,doitforyourheart. Tohelpdetermineyourintensitylevels,tryusingthewattsmeasurementona treadmill,stationarybikeorergometer(rowingmachine).Giveyour100%effort andgetthewattsreading.Thenyoucanusethismeasurementtocalculateyour sixty,eightyandninetypercentintensities. Time 5minute 2minute 1minute 10minutes 2minutes Makesureyouhit100%intensityasyoufinishthe2minutedrill.Trytoimprove yourmaximumwattsscoreeverytimeyouperforma4thQuarterCardioworkouton amachine. *Ifyouhaveaninjurythatmakesitdifficulttoride,runorrowyoucansubstitute anotherpieceofcardioequipmentlikeanellipticalmachine. Intensity 60% 80% 90% 80% 90100% TheLabel TheWarmUp TheBumpUp TheFunOne. TheChampionsTen The2MinuteDrill

TheTSC300Challenge

Saturday
TheSaturdayworkoutisTheTSC300Challenge.Itsaquantitativefitnesstestthat allowsyoutomeasureyourprogressasyouimproveyourhealthandfitness.The TSC300Challengeisa3partphysicalfitnesstestthatwasadoptedfromthesame standardsthatareusedtoevaluateArmyRangers,NavySealsandForceRecon Marines. Thetestismadeupofthreebasicexercises,pullups,pushupsandathreemilerun. EachsectionoftheTSC300Challengeisworthamaximumof100points.Tomax thetestaTSCermustscore100pointsinallthreecategories.Toscore300youwill havetodevelopbalance,coordination,strengthandendurance. ItsentirelypossiblethatifyouarejuststartingtheTSCHeartofaChampion Training&NutritionProgramthatyoumayscorezeropointsthefirstfewtimesyou taketheTSC300Challenge.Thatsokay!Takethetestanywayandgiveyour maximumeffort. ThegoaloftheTSC300Challengeistomotivateyoutomakeconsistent improvementandtoquantifyyourprogress.Bypushingyourselftoimproveyour scoreonThe300Challengeyouwillenjoythesimultaneousbenefitofmakinga staggeringTRANSFORMATIONasyouburnfatandbuildleanmuscle. TheEvents Pullups:Completeasmanydeadhangpullupsaspossible.Thismeansfully extendingyourarmsatthebottomofthepullupandbringingyourchinevenwith thetopofthebartocompleteonerepetition. Pushups:CompleteasmanyTSCPushupsaspossible.Keepyourbodystraight anduseafullrangeofmotion.Yourupperarmsshouldbeparalleltothegroundat thebottomofyourpushup.Atthetopofyourpushupyourelbowsshouldbe lockedorveryclosetothelockedposition.Youmaypausebrieflyduringyourset, butyoumustmaintainproperpushupposition,thiswillreallytestyourcore strengthaswell.

 The3MileRun:Runthreemilesasfastasyoucan!Irecommendsettingupa1.5 milecourseandperforming2laps.Alsotrytorunongrassifpossible,thiswill reducetheimpactonyourjoints. TheScoring ForMen: Pullups:Eachrepisworth5pointsandthemaxscoreis20pullupsfor100points. Pushups:Eachrepisworth2pointsandthemaxscoreis50pushupsfor100pts. TheRun:18:00minutesorlessscores100points.Subtract1pointfrom100for everytensecondincrementabove18minutes. ForWomen: Pullups:Eachrepisworth10pointsandthemaxscoreis10pullupsfor100pts. Pushups:Eachrepisworth4pointsandthemaxscoreis25pushupsfor100pts. TheRun:21:00minutesorlessscores100points.Subtract1pointfrom100for everytensecondincrementabove21:00minutes. ThePurposeofTheTSC300Challengeistogiveyouabenchmarkforyouto improveuponeveryweek.Youshouldstrivetoimproveyourscore510pointsor moreeveryweek.FormoreinformationonThe300Challengecheckoutthis YouTubevideo:http://www.youtube.com/watch?v=Z6f7Z OfF4s&feature=channel_page SCORINGEXAMPLES Johndoes11pullups,29pushupsandrunsthe3milein24:04,hisscoreis176. Bryandoes0pullups,2pushupsandrunsthe3milein32:50,hisscoreis15. Janedoes7pullups,22pushupsandrunsthe3milein23:09,herscoreis245.

THETSCNUTRTION10PROGRAM

Thebetteryoueat,thebetteryoufeelitsassimpleasthat. Itseasytoeatbetterjustfollow10simpleruleseverydayandyoullnotice remarkableimprovement: 1.HydratewithWater:Avoidsodas,juices,andsportsdrinks.Drinkcool refreshingwaterinstead.Consume2cups(1talldrinkingglass)ofwater68timesa day.Meetorexceedyourwaterintakegoal,itsvital.Waterregulatesthe metabolismandkeepsyourbodyfunctioningefficiently. 2.EatSixMeals:Byeatingmoreoftenduringtheday,youkeepyourmetabolism burninghotandpreventexcesscaloriesfrombeingstoredasfat.Eatmealsevery2 3hoursthroughouttheentireday. 3.EatBalancedMeals:Amealisbalancedwhenyoucombineaservingoflean proteinwithaservingofcomplexcarbohydrateswithafruitorvegetable.Intotal, mealsshouldrangefrom200500calories. 4.MeetyourProteinGoal:Itsessentialtoconsumetheproperamountofprotein tosupporttrainingandrecoveryduringthePower10Challenge.Youshould consume0.6to0.8gramsofproteinperpoundofyourgoalweight.Thiswillensure thatyouaregettingproperquantitiesoftheessentialaminoacidsandmeetingyour proteinrequirements. 5.KnowYourServingSizes:Readlabelsandlearnhowmuchfoodequalsaserving size.Ingeneralaservingofcarbohydratesisaboutthesizeofyourfist,aservingof proteinisthesizeofyourpalm.Manyfruitsandvegetablesarealreadynaturally apportionedinservingsizes,aservingsizeofappleisoneapple,thisistruefor oranges,carrots,potatoesetc.Itsunnecessarytomeasureandweighallyourfood, justmakesureyoucanapproximatecaloriesandservingsize. 6.Replenish:Haveapieceoffruitwithin10minutesofcompletingyourmorning workout.Enjoyabalancedmealwithin60minutesofcompletingyourmorning workout. 7.UtilizetheBedtimeSnack:Consumeyour6thandfinalmealofthedaywithin30 minutesofbedtime.Consumingasmall,balancedmealbeforebedgivesyourbody theenergyandbuildingblockstorecoverduringthenight.Aimfor200300 calories;trymixingfatfreeyogurtandlowfatcottagecheese.

 8.PlanAhead:Avoidmissingmealsorconsumingunhealthyalternativesby planningahead.Packsandwichesandotherhealthymealsfortheofficeorwhen youreonthego.KeepaboxofMealReplacementBarsinabackpack,purseorthe trunkofyourcar,justincase. 9.UtilizeSmartSnacks:Thebestsnacksintheworldcomestraightfromnature. Knockoutcravingswithaservingofnuts,berriesorapieceoffruit.Tencashews,a handfulofyourfavoriteberriesoranapplewillsilencecravings. 10.EnjoyYourRewardMeal:Everyweekyouneedtoplanandenjoyareward meal.Youcanchooseanyfoodsyoudesire,youcanorderanappetizer,maincourse anddesert.Youcouldhavenachos,primeribandapplepiealamode,ifyouwant. Therewardmealhasthreeobjectives;first,itrewardsyouforagreatweekof consistenteffort.Secondlyitsuperchargesyourmetabolismbyforcingittoprocess morethantheusual200500caloriespersittingthatitsbecomingaccustomedtoo. Finally,itreplenishesyourenergyreservesandpreparesyouforanothergreat weekoftransformation. ********** TSCersrememberthegoalisconstantandconsistentimprovement.Rememberwe arentperfect,butitisourhumanitythatallowsustobegreatandthereinlaysthe challenge.IfyoubreakoneoftherulesontheNutrition10,realizethemistakeand moveon.Theimportantthingistocontinuallystrivetoimprove. Thatseverythingyouneedtoknow,allthebasics,allthefundamentals,nowitsup toyou.MakeitHappen! MakeaBalancedMeal:Chooseoneitemfromeachcolumntocreateameal. ComplexCarbohydrates Pasta Breads Potatoes HighFiberTortillas Rice Oatmeal Cereal Beans FatFreeYogurt* Yams

FruitsandVeggies Apple Banana Orange Carrot Broccoli Spinach Strawberries Blueberries Blackberries Raspberries

LeanProtein ChickenBreast TurkeyBreast LowFatCottageCheese Salmon Tuna Halibut TopRoundSteak TopSirloinSteak LeanRoastBeef EggWhites

*FatFreeYogurtiscertainlyalesscomplexcarbohydrate,butitsstillagreatoptionforTSCers.

 TSCSmartSnackExamples a) b) c) d) e) f) g) h)

10cashewswithaglassofwater. 10almondswithaglassofwater. Anorangewithaglassofwater. 10strawberrieswithaglassofwater. 10Blackberrieswithaglassofwater. Acarrot. Anapple. Abanana.

CalculateProperProteinRange: GoalWeightx.6grams=lowerlimit160x.6=96grams GoalWeightx.8grams=upperlimit160x.8=128grams Ifa57,185lbsmanwantedtoweigh160lbsattheendofthePower10,hisgoal rangeforproteinwouldbebetween96and128gramsperday.

TSCersTRANSFORM!

THEHEARTOFACHAMPIONBONUSPROGRAM

TSCers,theBonusProgramoffersyoutheopportunitytogoaboveandbeyondthe HeartofaChampionProgram.Itallowsyoutosetthebarhigherandachieveamore miraculoustransformation. TheBonusProgramisnotextracredit;TSCershavetheresponsibilitytothemselves tocompletealloftheHeartofaChampionworkouts.TheBonusisforTSCersthat wanttotaketheirtransformationstothenextlevelandsmashthroughtheirgoals. Bestofall,theBonusisfun!AsyouadvanceonthePOWER10Challenge,yourbody willbecomemorehealthy,fitandathletic.TheBonusissimplyputtingyourbodyto gooduseandenjoyingphysicalactivity. TherearethreelevelstotheBonusProgram. a. FoundationalHealthandFitness b. AboveandBeyond c. TheChampionsCircle RECOMMENDEDBONUSACTIVITIES Baseball/Softball Basketball Bowling BuildaSnowmanandgo Sledding Construction Crossfit Cycling/Spinning Dancing Flag/TouchFootball Gymnastics Hiking HorsebackRiding IceHockey IceSkating MaritalArts MountainBiking Paintball Rafting RollerSkating/Inline Skating Skateboarding Skiing Snowboarding SnowShoveling StairMaster/Elliptical Surfing Swimming Tag/Capturetheflag Tennis Volleyball Wakeboarding Walking WiiFit Yoga

 THEHEARTOFACHAMPIONBONUSPROGRAMLEVELS Level1:FoundationalHealthandFitness:TSCersperformalltheprescribed workoutsintheTraning10programandstrivetoconsistentlyimprovetheir performance.TheyadheretotheprinciplesandrulesoftheNurtrition10program andmakestunningtransformations. Level2:AboveandBeyond:TSCersmeetalloftheLevel1requirementsand performBonusactivitieson34differentdaysduringtheweekinordertomake astoundingTransformations. Level3:TheChampionsCircle:TSCersjoinTheChampionsCirclewhenthey committomeetingalloftheLevel1requirementsandperformbonusactivities5or moredaysduringtheweek.ChampionsCircleTSCersperformbonusactivities joyouslyandfeelblessedtohavetheopportunityandabilitytousetheirbodiesin somanyfunanddynamicways. ********** Youshouldenjoyeachbonusactivityfor30minutesormore.Pleasenotethatyou mustaccomplishbonusactivitiesondifferentdaysoftheweektocounttowards Levels2and3.Forinstance,ifyouwakeupatdawnonaSaturdaygosurfingat HuntingtonBeachforafewhoursandthenmeetsomefriendsandplaybeach volleyballfortwomorehoursandthendecidetogoinlineskatingtoNewport Beachandback,youwillhaveenjoyedawonderfuldayatthebeach,butthiswill onlycountas1daytowardLevels23. Alternatively,youcouldtake45minutewalkseveryeveningMondaythruFriday andjointheChampionsCircle. TheBonusProgramisreallyaboutenjoyingyourbodyandphysicalactivity.You shouldplayatthebeachorplayinthesnowortrainforablackbeltorgofor peacefulwalksintheevening.Findactivitiesthatyouenjoyanddothem!JoinThe ChampionsCircle.

THETSCPOWER10CALENDER

Week1:Integrity Monday Tuesday Wednesday LegDay! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS Week2:Optimism Monday Tuesday Wednesday LegDay! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS Week3:Responsibility Monday Tuesday Wednesday LegDay! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS Thursday Friday Saturday Sunday 4th Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS Thursday Friday Saturday Sunday 4th Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS Thursday Friday Saturday Sunday 4th Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS

 Week4:Fortitude Monday Tuesday Wednesday LegDay! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS Week5:Commitment Monday Tuesday Wednesday LegDay! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS Week6:Enthusiasm Monday Tuesday Wednesday LegDay! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS Week7:Diligence Monday Tuesday Wednesday LegDay! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS Thursday Friday Saturday Sunday 4th Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS Thursday Friday Saturday Sunday 4th Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS Thursday Friday Saturday Sunday 4th Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS Thursday Friday Saturday Sunday 4th Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS

 Week8:Courage Monday Tuesday Wednesday LegDay! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS Week9:Perseverance Monday Tuesday Wednesday LegDay! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS Week10:Excellence Monday Tuesday Wednesday LegDay! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS Week11:TheJourneyContinues:HealthyCelebrationandNewGoals. Thursday Friday Saturday Sunday 4th Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS Thursday Friday Saturday Sunday 4th Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS Thursday Friday Saturday Sunday 4th Shoulders, TSC300 Rest, Quarter Triceps& Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS

TSCPOWER10SampleDay:
7:03amAlarmrings,springoutofbed,brushteethanddrinkaglassofwater. 7:10amPulloutoftheparkinggarageanddrive1.9milestothegym 7:19amBeginWorkout. 7:51amBackinthecar,peelabananaandeatitwhiledrivinghome. 8:02amTakeaquickshowerandgetreadyforwork. 8:28amEnjoyabowlofmyfavorite0scereal. 8:46amLeaveforwork. 8:55amArriveatwork. 11:30amEnjoyaturkeysandwichandanappleatmydesk. NoonGoforawalkwithacoworkerduringmylunchhour(BONUS!) 2:30pmEnjoyanotherTurkeysandwichandanapple. 5:00pmLeaveworkanddrivehome. 5:30pmSitdowntoaplateofspaghetti,chickenbreastandfreshveggies. 6:00pmAnsweremails,makephonecalls. 8:30pmMeetfriendsandalocalRestaurant.Iorderthesmallcutofthetop sirloin,abakedpotato,andveggies. 10:30pmDosomereading. 11:30pmMakemybedtimesnack,the6thmeal,fatfreeblueberryyogurt,a scoopofcottagecheeseand5slicedstrawberries,swirledinabowl.Delicious. 11:45pmBrushteeth. Midnight:Lightsout,Sweetdreams,naturalsecretionofgrowthhormone,makes mestronger,healthierandbetterfortomorrow.

THETRANSFORMATIONTEN
Tenvirtuestoguideyou,weekbyweek,throughthePOWER10Challenge.

1.Integrity 2.Optimism

Adherencetomoralandethicalprinciples;soundnessofmoral character;honesty. Adispositionortendencytolookonthemorefavorablesideof eventsorconditionsandfaithfullyexpectthebestpossible outcome. powerandcontrol.

3.ResponsibilityThestateofbeingaccountableforsomethingwithinone's 4.Fortitude
Strengthofmindthatenablesapersontoencounterdanger, painandadversitywithcourage.

5.Commitment Anagreementorpledgetotakeaction. 6.Enthusiasm 7.Diligence 8.Courage

Awholehearteddevotiontoanideal,cause,studyorpursuit. Theearnestandpersistentexertionofbodyandmindto accomplishwhatisundertaken. Thequalityofmindorspiritthatenablesapersontoface difficultyandadversitywithbraveryandvalor. courseofaction,especiallyinspiteofdifficultopposition.

9.PerseveranceThesteadfastandtenaciouspursuitofagoal,purpose,or 10.Excellence
Thestateofsurpassingexpectationsinasuperiormanner.

TSCers,makeithappen.Transform.