• Bonnie Christopher

You've Just Been Moved To The Top Of Your List

Updated: 5 days ago

I've done it, you've done it, he's done it, and she has too! We have all been guilty at some time, if not several times, of removing our workout from our 'to do' list. "I'll do it tomorrow, I promise." Sound familiar? Unfortunately, the thought of working out doesn't count and the more times we push our health and well-being down our list of priorities, the more it becomes acceptable. I'm here to tell you it's actually unacceptable. Taking care of ourselves is something we must make happen because no one else is going to do it for us.


When we're young we can get away with missing a workout for a few months, just like we can eat cheeseburgers and dessert whenever we feel like it. But, as we get older it's really no longer a viable option. The only way to stay strong and fit is to work out.

Timed Static Contractions

Why exercise is so important


Believe it or not, the dreaded process of muscle loss due to aging happens before thirty years old. Without regular strength training, we will begin to lose muscle and gain fat unless we are actively practicing preventative measures to stay strong.


You've heard it before, use it or lose it! It's the absolute truth when it comes to muscle and the older we get, the more true it becomes. Muscle not only firms and tones, which helps us look great, it also keeps our bodies put together, which prevents us from injury.


Muscle builds strong bones, supports joints in the body, increases skin elasticity, and boosts metabolism. So, one might say that muscle can turn back time when it comes to the whole aging process scenario.

"Regular exercise can keep the body decades younger - In a new study involving people over 70 who have exercised regularly for years, scientists discovered that the participants' hearts, lungs, and muscles were in equivalent shape to those people in their 40s."

- Medicalnewstoday.com

TSC-90 Squat Exercise

Biggest results in the least amount of time


When it comes to getting results safely and building muscle in the least amount of time possible, you have two options.

  1. Slow-movement-high-intensity strength training - This approach requires friction free gym equipment and the exercises performed are using a dynamic range of motion. Basically, you are lifting heavy weights as slow as you can. Ideally, 20-seconds per repetition until you reach momentary muscle failure. This approach should be performed in 30-minute sessions, one to two times per week and proper form is a must!

  2. Timed static contractions - This workout is portable so it can be done anywhere, and it's very effective. With this approach the exercises are performed using the TSC-90 method, as you continually increase your effort through 90-second timed static contraction repetitions. This approach is also about proper form, and it's extremely safe since the effort is static versus dynamic. This workout can be done at home and should be performed in 20-minute sessions twice a week.

Building lean muscle helps increase bone density, manage weight, decrease risk of chronic disease, and improve quality of life. Muscles act as an “engine” that burns calories, even at rest. In fact, “for every pound of muscle you gain, your body uses about 50 extra calories a day.”

- Heuserhealth.com

TSC-90 Ab Exercise

No way around it


You hopefully now understand how important it is to work out consistently. And, you hopefully also understand that taking care of yourself doesn't need to be complicated or time consuming. The most important thing is to actually do it and be consistent. The above options, slow-movement-high-intensity strength training, or the TSC-90 Workout, will help you achieve the results you are looking for and requires a very realistic time commitment. Be consistent with your workouts for 8 weeks and you will see and feel the changes in your body. And then most importantly, keep doing it! To access the complete TSC-90 protocols and exercise videos, click here.

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