The_TSC_Heart_of_a_Champion_Training_and_Nutrition.pdf

TSC HEART OF A CHAMPION, LLC

TRANSFORM

THE TSC HEART OF A CHAMPION TRAINING & NUTRITION PROGRAM

It’s time to transform your body and experience true health & ﬁtness. The Heart of a Champion Program is about

more than having a great body, it’s about feeling great and being your best.

The TSC Heart of a Champion Training & Nutrition Program is designed to

transform your body and change your life.

The goal of the program is to help you achieve true health and ﬁtness. But what is

true health and ﬁtness ? It’s simple, it’s the point at which you naturally look your

best, feel your best, and perform your best. True health and ﬁtness is about

constant and consistent improvement towards your full potential.

The goal of the program is to help you be the best you can naturally be. Deep

down, you have the Heart of a Champion. It’s my purpose to help you ﬁnd it. You

have unlimited potential, you can grow and improve every day of your life.

The program does not require an abundance of time, money or skill. The training

portion of the program is easy to follow and takes about 4 hours a week. The

nutrition program will help you feel better immediately and fuel your

transformation. Beyond that, it’s up to you to ﬁnd physical activities that you enjoy

and to start doing them!

Every body can Transform!

It doesn’t matter if you’re

young, old, male, female;

every body can transform

and experience true health

& fitness.

Everyone can transform and achieve the body of their dreams. It’s all about

knowledge and choices. The program provides all the knowledge you need, now

it’s up to you to make the right choices! Choose to follow the program for the next

10 weeks and you will see exactly what I’m talking about. Choose to make it

happen. Dig deep and ﬁnd the Heart of a Champion. TRANSFORM NOW .

Best, CK .

TSC HEART OF A CHAMPION, LLC

CONTENTS

C N

TABLE OF CONTENTS

The Power-10 Challenge & Transformation-10......................Page 3

Transformation Checklist........................................Page 4

Before Stats....................................................Page 7

Nutrition Section...............................................Page 8

The Nutrition-10...........................................Page 9

Selecting your Goal Weight.................................Page 10

Nutrition Profiles.........................................Page 11

Nutrition Notes............................................Page 17

The TSC Bonus Program...........................................Page 18

The TSC 300 Challenge...........................................Page 20

Solidify Goals..................................................Page 23

Expect Soreness.................................................Page 25

TSC Heart of a Champion Training................................Page 27

Week One: Integrity.............................................Page 35

Week Two: Optimism..............................................Page 42

Week Three: Responsibility .....................................Page 49

Week Four: Fortitude............................................Page 56

Week Five: Commitment...........................................Page 63

Week Six: Enthusiasm............................................Page 70

Week Seven: Diligence...........................................Page 77

Week Eight: Courage.............................................Page 84

Week Nine: Perseverance.........................................Page 91

Week Ten: Excellence............................................Page 98

Transformed.....................................................Page 105

Appendix........................................................Page 106

Supplies List..............................................Page 107

Grocery List...............................................Page 108

Gym Advice.................................................Page 109

Supplement Talk............................................Page 111

Proper Form................................................Page 112

Legs..................................................Page 113

Back..................................................Page 117

Chest.................................................Page 120

Shoulders.............................................Page 124

Triceps...............................................Page 127

Biceps................................................Page 130

Miscellaneous.........................................Page 132

Live the Dream..................................................Page 134

MEDICAL WARNING

TSC Heart of a Champion, LLC and it’s employees are not liable for any

injury or illness as a result of using this program. We recommend that you

speak with your physician before beginning any training or nutrition

program. As always, the most important thing to exercise is good

judgement.

Warning: The unauthorized reproduction or distribution of this copyrighted

work is illegal. Criminal copyright infringement, including infringement

without monetary gain, is investigated by the FBI and is punishable by up

to 5 years in federal prison and a fine of $250,000.

The POWER-10 Challenge

In rowing, during a crucial

moment in the race, the

coxswain will call for a

“Power-10.” This is a signal for

his teammates that it’s time for

each of them to dig deep within

themselves and give their

absolute best effort for ten

consecutive strokes. It’s a

mental and physical challenge

that requires each rower to

summon the courage to pour

their heart out and give their

absolute best.

I challenge you to turn the

TSC Heart of a Champion

Training & Nutrition Program into

your own POWER-10. Give your

absolute best effort to live the

next 10 weeks as well as you

possibly can. Pour your heart

into all your endeavors and raise

the bar for what is acceptable in

your life. Expect more from

yourself.

I promise, the more effort

you give during the next 10

weeks the more you will get in

return. It will be the wisest

investment you have ever made.

You are on the cusp of

amazing breakthroughs in your

life by uncovering the Heart of a

Champion and realizing the

tremendous beneﬁts of true

health and ﬁtness.

Focus on truly experiencing

the richness and fullness your

life has to offer. Care more, love

more, laugh harder, be happier

and more optimistic. Be your

best self in all aspects of your

life. Live up to your potential.

Pour your heart into the next

10 weeks, start fast and ﬁnish

strong.

Deliver on the POWER-10.

TRANSFORMATION-10

Ten Virtues to guide you week by week

through your personal POWER-10

one

Integrity : Adherence to moral and ethical

principles; soundness of moral character;

honesty.

two

Optimism : A disposition or tendency to look

on the more favorable side of events or

conditions and faithfully expect the best

possible outcome.

three

Responsibility : The state of being

accountable for something within one's power

and control.

four

Fortitude : Strength of mind that enables a

person to encounter danger, pain and

adversity with courage.

ﬁve

Commitment : An agreement or pledge to take

action.

six

Enthusiasm : A whole-hearted devotion to an

ideal, cause, study or pursuit.

seven

Diligence : The earnest and persistent exertion

of body and mind to accomplish what is

undertaken.

Be a Champion today

and always.

eight

Courage : The quality of mind or spirit that

enables a person to face difﬁculty and

adversity with bravery and valor.

nine

Perseverance : The steadfast and tenacious

pursuit of a goal, purpose, or course of action,

especially in spite of difﬁcult opposition.

ten

Excellence : The state of surpassing

expectations in a superior manner.

2. Make it happen.

3. Believe it & Achieve it!

10 WEEKS

Getting

Started

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TEN STEP

TRANSFORMATION

CHECKLIST

1. READ THE PROGRAM

2. BEFORE STATS:

3. START EATING RIGHT:

The Heart of a

Champion program is

comprehensive. It maps

out every step of your

transformation

journey. Take some

time to read it now,

then Make it Happen!

It’s imperative to get

your current stats

before you begin the

program. Measure your

waist at the navel,

weigh yourself, and

take an honest head to

toe “before” picture

wearing a bathing

suit.

This is really 3

steps:

1. Clean all the

“junk” out of your

fridge, pantry, and

freezer.

2. Go grocery shopping

for TSC Approved

items.

3. START EATING RIGHT!

[4]

Getting

Started

C N

TEN STEP

TRANSFORMATION

CHECKLIST

4. START THE BONUS

PROGRAM

5. DO YOUR WEEK ZERO

300 CHALLENGE:

6. SOLIDIFY YOUR 10

WEEK GOALS:

To achieve the most

miraculous

transformation

possible in the next

ten weeks you must

enjoy TSC Bonus

Activities. Get

outside and play,

find sports and

activities that you

enjoy and do them!

On the Saturday

before you begin the

TSC Training Program

you need to take your

Week Zero TSC 300

Challenge. Give your

best effort to score

as high as possible.

When you finish the

program you will be

amazed at your

improvement in just

10 short weeks.

On the Sunday before

you begin the TSC

Training Program you

need to put your 10

week goals into

writing and post them

in at least 3 places.

Every time you look

at your goals you

will be motivated to

FINISH the program

with 100% intensity.

7. EXPECT

SORENESS:

8. START

TRAINING:

9. RISE TO THE

CHALLENGE:

10. TRANSFORM:

You will be

sore, expect it

and overcome it.

Your body craves

physical fitness

and will adapt

to the training

very quickly,

but during the

first week you

will be sore.

Stretching,

icing, proper

nutrition, and

the right amount

of sleep will

help you recover

faster.

Start the TSC

Training Program

on a Monday.

Begin the

program

enthusiastically

and remember the

most important

thing to

exercise is good

judgment. This

is a 10 week

commitment. Be

smart, stay

healthy and

FINISH STRONG.

Every able-

bodied person

can complete the

TSC Heart of a

Champion

Program. By

finishing the

program you will

reap rewards

that extend far

beyond Pecs &

Abs. Choose

success and

persevere until

you reach all

your goals.

Anyone can start

The TSC Heart of

a Champion

Program, but to

succeed you need

to FINISH the

program. Prove

to yourself and

everyone else

that THE HEART

OF A CHAMPION

beats in your

chest.

Discover your

potential and

transform your

body and life

forever.

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