Thursday, July 20, 2017

Add Another 18 This Week

Last night was another ride for the week, adding another 18 for the week and if you've been keeping track, its 84 since Sunday.  I plan to go out tonight if the weather cooperates and try to hit 100 or more.

I'm almost getting to the point of my Huffy Stone Mountain bike project being done, but it has a little ways to go yet.  I was able to get an older set of 1.75" x 26" tires on there for a nice smooth rider conversion.  However, after trying to shift gears up front, that cable snapped on me.  I later removed it after my main bike ride last night, but discovered that my chain needs more fixing too. 

My plan is to convert it into a straight-up 6-Speed cruising machine, since it might be very hard to find a good derailleur and shifter cable system to replace it.  The rear one does shift, so by keeping it on the front ring, I can at least use 6 speeds out of it.

I know the rims aren't perfect either, but for a bike that's 26 years old, I'll take it as a fun retro cruising machine conversion.  I do have a more modern Huffy seat on there now, taking off the severely yucky seat that was formerly on there.

I did find a very funny video late last night to share, its about a guy discussing his experiences at the gym.  As a past fitness trainer in gyms, I'd run into some people that would feel that way about fitness!

I have it on my Facebook page, right here:


Another part of the FIT line from AdvoCare is a ready to drink protein that you simply chill at first and drink it when you're ready.  If you're looking for convenience, its a great FIT for your on-the-go life.

Check it out and see if its a FIT for you!
Stay Strong,
Coach Rick Karboviak
ASAP Workouts
Home Workouts Plus!

Wednesday, July 19, 2017

20 Miler and My Old Bike Returns

Last night was another good night for riding, as my buddy and I ventured out for just a 20 miler.  The 30 miler from the day before left us pretty sore. 

This morning I hit the kettlebell again and did some 1 arm cleans with the 40#, alternating 10 reps every arm all the way to 100 total (50/side).  This took just under 4 minutes, so I took 2 minutes rest, hit another 100, and called it good.  This helped loosen up the body a bit from the ride last night.

Another little joy was finding an old mountain bike that was the same model and paint job as my old bike when I was in junior high.  I rode that bike all the way through college and a bit past college. 

After I got into fixing up bikes, I always thought it would be fun to discover one of my old bikes if I could.  I have an idea of what they still look like, and this old Huffy was pretty easy to discover as a match. It had a grey, black, and white paint combination that looks splattered on, plus it has neon green forks up front.  Pretty easy to say 'that's my old bike" when I saw it right away from a distance.

The water bottle was missing, which was integrated into the frame on its own unique holder.  The little zipper pack in the frame was also brittle, faded, and all-around shot to heck.  I took that off due to its condition.  I also took off the grips, which looked almost melted somehow.  They were pretty gross.

The rims are off, tires off, and shined up as well as they can be.  They are 90-95% shiny now, just a few spots are pitted and rusty. 

I also put a new chain on it, but I'll have to play around with it and see why it almost catches when I try to freewheel it.

All in all, its a fun little project and a fun find.

I also got the new FIT package from AdvoCare, which I plan to go over tonight and perhaps post something on my ASAP Workouts Facebook page about it.

Look for something very soon on the FIT package!
Stay Strong,
Coach Rick Karboviak
ASAP Workouts
Home Workouts Plus!

Tuesday, July 18, 2017

Fat Biking for 30

Last night was a good adventure with the Fat Bike, I ended up going for a 30 mile ride with it.  It has been a long time since I've been on it for a ride, and it was my longest ride ever on that bike.

We had a pretty stiff north wind to contend with, but a good portion of the ride was with a cross-breeze and also a nice stretch that went south.  The north wind helped us a lot on some hill climbs and I was able to keep it in full gear while climbing a hill.  My buddy hit 20 mph going up the hill on his bike, so that wind saved us a bunch of time.

I was thinking of selling my fat bike soon, as I wasn't really riding it that much any more and doing more rides with my road bikes.  However after last night's ride, and seeing how smooth it was over a long ride, I think I'll keep it around a bit longer.

My AdvoCare FIT package should come today.  Looking forward to start that very soon, most likely starting it fresh on Monday.

Check it out on this page, as its setup instantly to view on the sidebar on the right.

Stay Strong,
Coach Rick Karboviak
ASAP Workouts
Home Workouts Plus!

Monday, July 17, 2017

Weekend Rides and the Return of the Kettlebell

This past weekend was mainly a weekend of riding.  I discovered that last week, I had 85 miles from Sunday through Thursday, so I went for 15 on Friday night after work and hit the 100 mark for a week's time.

It's been quite a while since I've gone that far, but I have had a lot of evening rides in the past couple of weeks, so it came pretty quick.  I've also noticed that going on my road bikes is much smoother on my body as well. 

Saturday was a day I took off, and just relaxed with some flea market digging and also a quick stop to the antique shop that was hosting it.  I was able to find some great comic books, plus a cool pop bottle that was a ND bottled product.  I was also able to find a Batman book & record combo. 

Sunday afternoon was windy, but I still managed to get in a ride.  I kept it mostly east/west on my travels, since the southerly wind was ridiculous.  I am lucky that the two towns I live nearby all have a good portion of their roads going east/west, which makes it good to weave in and out of and get some miles without feeling like it takes forever.  Sunday's ride ended up being 16 miles total.  I took out the hybrid bike in case I wanted to go on the gravel, but with the wind they way it was, I'm glad I didn't venture out. 

This morning, I returned to Kettlebell training after a little funk of not training with them.  I tried to get in more runs, and now my left foot is having issues and I need a break.  That means its a good time to get back into high quality KB workouts again.  This morning's routine was an interval one with sets of 20 for double KB cleans, using my pair of 35's.  A set of 20 took about 52 seconds to do, So I went with a set every 2 minutes.  Since it has been quite a while, I only did 100 reps total to break myself back into them. 

This week, actually tomorrow, I expect to get my FIT package from AdvoCare.  Looking forward to seeing how this new product line goes. 

It's a good starter package, coming with a Pre, Intra, and Post workout pack for each step of the process.  I feel it will be good to take for my evening bike rides, since they could last 1 to 2 hours in time.  I've mainly been taking Spark during my rides, which is helpful and keeps me from bonking late in the ride.  It will be good to see what the Intra drink will do for me while on these rides.

Take a look at the FIT package, it is only $99 and you get a free FIT cinch bag to go with it, while supplies last.  As a PC or Distributor, you can get it for $79 (since you're saving 20%). 

My Spark offer is still standing, if you become a new Preferred Customer or Distributor with my business, I'll give you a free package of Spark. 

So, with becoming a PC, you'll be getting a special PC package that has a sample box of Spark, plus a special Spark package from me individually, plus you'll be saving 20% on any order.  It's only $19.95 to join as a PC, think of it like a membership card to a wholesale store.  The more you buy, the more you save, up to 30% off retail, too!

Distributors can save up to 40% once you build your business to an Advisor level.  This option allows you to sell AdvoCare products at retail prices in person-to-person sales or also with an online store.  I've been a part of other supplement companies, and AdvoCare has the best type of online store and online business training to help you grow.  You also get the website to sell products immediately, while others have a monthly charge on their sales sites. Bottom line is you end up paying the company a LOT with that monthly fee, while AdvoCare sets you up for success by saving that money as you begin right away.  For one company, I was paying $15/month just to sell their products at a 25% commission.  I only pay a $50 annual fee to cover this cost with AdvoCare.  It was only $59 to start as a Distributor, too, which covers that cost of starting your online sales site.   Would you rather spend $50/year or $300/year to sell your products in your business?  It's a simple choice to me. 

Sign up today as a PC, or Distributor, at

Stay Strong,
Coach Rick Karboviak

Friday, July 14, 2017

A Nice 30 Miler, Plus The New FIT Series

Last night was a perfect summer night for a good ride, so my buddy and I went out for a good 2 hour, 30 mile ride overall.  Temps were right around 70, with no crazy wind at all.  A very, very comfortable evening for a good casual ride. 

When I got home, I discovered that AdvoCare just came out with a "FIT" line of products, plus its own unique FIT package of products to order as a bundle.

It has a PRE workout portion, an INTRA workout drink, and POST workout drink as well.

Check out the entire package here:

FIT Package

If you order it now, you will also get a free FIT cinch bag with your order!

Preferred Customers save 20%, I highly suggest becoming at least a PC to get some great savings on this bundle! 

I still have my offer going too with the free Spark packages to give away to the first two PC's or Distributors to join. Simply become one of my PC's or a new Distributor and I'll deliver one free package of Spark to you as a thank-you gift.

Now is a great time to get into using AdvoCare products, especially with this new FIT package and lineup they are offering!

I like it because their products are easy and simple to use and prepare.  They lay it all out for you, whether its the FIT package lineup or the 24 Day Challenge lineup of products. 

There's no better time than the present to take advantage of it!

Stay Strong,
Coach Rick

Thursday, July 13, 2017

Three Miles of Easy

This morning was another nice one out to go for a run.  Since I did an interval workout style yesterday, I went with a smooth, steady pace for today's run. 

Debating on how I'd feel, I chose to do 2.5 miles at least, and add another route to make it a 3 miler if I wanted to. 

Once I got to 2 miles, I felt fine enough to make it for 3 and a little more.  My 3 mile route I usually take is closer to a 5K by the end of it. 

Today's run was 23:25, about a 7:49 per mile pace to go.  Still trying to break in the new shoes this week, so this run was a good one for accomplishing that. 

I didn't do any riding last night, things were just wet from some rain previously in the day, and I actually got a lot of work in on a boys bike I've customized and restored to a brilliant blue and white combination.


The bike will be going up for auction this September at a scholarship fundraiser at my college. This isn't finalized, as I'm going to get it customized with logos and scripts.
I'm hoping tonight to get in a good ride if the weather holds out well.
My Spark offer is still out there this week.  Become a PC or Distributor today to take advantage of this special offer, directly from me!
Stay Strong,
Coach Rick Karboviak

Wednesday, July 12, 2017

The Fuji Experience and a 50/60 Run

Last night after work, I started to work a bit on my bike resto project of a 16" boys AMF Roadmaster cruiser.  It felt pretty decent for a ride as well, so I texted my friend to go on another ride that night. I also wanted to go test out my Fuji Sports 10 ride that I just picked up for a weekend fixer-upper. 

We decided to keep the ride shorter than usual, since there were some stormy clouds to the north and east of us.  We made it about 12 miles when we rolled back in time before the storm really hit to the east of us, which did produce a tornado and some seriously high winds. 

This morning I went for another run and decided to do another round of going easy/hard for 4 minutes each.  Basically I was getting about 50% of a mile in during the easy portions, the harder portions was 60% of a mile. 

First 4 minutes: .54
Hard 4 minutes: .60
Next 4 minutes: .53
Hard 4 minutes: .59
Last 2 minutes: .24

All in all, it was a 2.5 mile run in 18 minutes again like it was on Monday.

Last night I took some AdvoCare Spark before the ride, and saved a good meal for afterwards.

This morning I took some AdvoCare Slim after my run.  I'm back to taking this once a day as a part of my routine.  I had real good results taking two packs a day, but I'm stretching it out over 4 weeks with two packages and only one per day.

I still have some Spark packages to give away to two new Preferred Customers or new Distributors, now is a great time to start up with AdvoCare.  PC's get a special sample box and some other gifts.  Distributors get more of a package deal when you begin, with other sample products in your start-up pack.  Don't forget, Distributors can save more on purchases as your business increases and you also get an easy-to-use website to sell your products, order materials, and get valuable training videos/handouts to help you grow.

Ask me about it once you check it out at

Stay Strong,
Coach Rick Karboviak
Home Workouts Plus!

Tuesday, July 11, 2017

New Kicks, Plus a Marathon Ride

Monday was a two-workout day.  I started it off with a 2.5 mile, 18 minute run, done in my Tabata style. I got my first run in with the new set of Nikes I bought on Saturday.

 In the evening, I went for a nice evening ride of a marathon distance, 26.5 miles total by the end of it. 

The wind was pretty light and temps were just fine for a comfortable ride.  I didn't use the 'new' Fuji bike, but used my hybrid Schwinn OR2 bike for the whole ride.  I would feel more comfortable with the Fuji bike once I work on it some more, and get it with new tires as well. 

My special deal with offering a free package of Spark with my new Preferred Customers who sign up is still going on.  All you have to do is become a new PC with AdvoCare on my site, or even as a new Distributor if you wanted to get into that opportunity.

Let me know if you have questions.  PC's get some great savings, while Distributors not only get the savings, but can start their own AdvoCare business as well.

Register at as a new Preferred Customer or as a Distributor. 

Stay Strong,
Coach Rick Karboviak
Home Workouts Plus!

Monday, July 10, 2017

Retro Riding Weekend

This weekend was a nice mixture of working on some bikes, finding a retro one, and taking some rest too.

I began Saturday with selling some bikes at the local farmers market with my own booth, it was nice to get a presence with a booth now and if I'm around most weekends, I think I'll keep doing this. I tried to get a couple bikes sold as well through online channels.

I worked on a classic youth boys bike in starting the painting process of the frame, tank, and chain guard.  Painting is such a patient process, but worth it when it all comes together.

I ended up finding a bike on Sunday and brought it home that afternoon.  I bought a 1978 Fuji Sports 10, a 27" wheel ten speed.  I was able to fix it up within an hour or so, and took it for a ride. I went about 5 miles on it around town.  It is still a bit creaky, so I have just a little more work to do on it.

The 5 miler was on top of the 11 I rode in the morning. I took the weekend off from running, but went for one this morning, doing an interval workout.

4 minutes easy, 4 minutes hard (5K race pace feel), 4 minutes easy, 4 minutes hard, then 2 minutes to finish, as I got 2.5 miles done in just about 18 minutes.  My GPS watch had a funny glitch, telling me I ran a quarter mile in about a minute when I started.  That's pretty unlikely at the pace I start with on a run.  I never head out that fast!  Anyways, it all became pretty normal after my first mile of running.

I got a new pair of Nikes and they feel pretty light.  My Brooks Launch shoes were blown out and it was time for a change.

I have a new offer for those looking at becoming Preferred Customers or Distributors with AdvoCare: If you join as a PC or Distributor, I have a package of Spark to give you as a gift!  I only have two of these, so join this week and claim your Spark gift from me.  Both have great benefits when you become a part of AdvoCare in those ways.  Check it all out at

Stay Strong,
Coach Rick Karboviak
Home Workouts Plus!

Friday, July 7, 2017

A Windy Ride and Really Quick Run

Last night, I went for a bike ride and had a fun time trying to battle the wind, covering ground at close to a 4 minutes/mile speed on my road bike.  I sometimes head out to a point outside of Portland called Portland Junction, it is a 6.7 mile distance from my home to there.  I went out into a North, NW wind and covered that in 28 minutes. I took a water break (actually had some Spark in the bottle) and covered the return trip in 20 minutes on the nose.  It was a nice break from the wind and it is the best part of a ride when you can glide and cruise with the wind here.

This morning was a very quick run for only 1.5 miles, but a short speed workout mixed in there. My shoes are on their last few miles to go, so I kept the run short and brief. 

4 minutes easy, 3 minutes hard for a 7 minute mile, then 2 minutes easy and 1:45 hard, getting the remaining half-mile covered back home.  I have found a nice 1.5 mile loop close to my house, so if I ever need a short workout, its a great route to take. 

I feel I'm going to back off the runs to shorter runs like this, then do longer rides at night.

Looking forward to a good weekend of bike building and some rides too!

Have a great weekend!

Coach Rick
Home Workouts Plus!

Thursday, July 6, 2017

Races, Rides, Rebuilds

Since I last updated in May, I've done a few things:

A 26.2 mile bike race in May (on my 40th birthday!)
I timed two 5K races
I ran in a 5K for the first time in two years (last year was full of injury for me)
I've put on a fair share of miles on the bike
I got some nice bikes this spring to rebuild and one to keep for my own rides, too.

My big surprise was getting a 12 speed Schwinn Tempo off the curb, it is an older 1985 model and was marketed as a triathlete's bike back in the day. I got new tires on and had it worked on more technically than I'm capable of with such a bike.  It really rides smooth.  I also just found a better seat for it at a thrift shop, so it really is a great bike for long distance rides now.

I also did a fair share of running in May and June.  I got about 4-5 runs per week, mixed in with bike rides too. My 5K time was 22:22, not quite my personal best ever, but since its been a long time from my last race, I was happy with it.  I also got 2nd in my age group and 14th overall in the race.

I did not do a lot of strength training, and I can definitely feel how I need more of it.

I'm starting out with some Home Workout Revolution style routines to do with dumbbells, keeping the workouts brief in the mornings and allowing me to ride at night more often. 

This week since Sunday, I've put on about 50 miles already.  I had 8 on Sunday, 24 on Tuesday, and another 17 last night... just shy of 50 at 49 total.  I'd really like to get more miles in this month and back off the running.  My left foot is again bothering me and worrying me, so I'll take a break this week after my run on Monday morning left me pretty worried about my foot.

As far as supplements go, I used some Spark on my Tuesday ride and also last night's ride. 

I got my order of Slim on Wednesday, so I started that today and will take Slim in the mornings and Spark in the afternoons and on evening rides when I go on those.

Take a look at Slim and Spark, they are some pretty simple supplements to take from AdvoCare.

Simply mix in a pack of Slim with water, and Spark also mixes easily with water too.

Stay Strong,
Coach Rick
Home Workouts Plus!

Wednesday, July 5, 2017

Some Changes In Direction

It has been since May when I last blogged about anything.  I decided to change some things up and pondered on more things going on in my life outside of work-related stuff.

I got into fixing up bicycles last summer and things really began to build in the fall.  This spring, after a successful spring-clean-up week hunt for bikes and parts, I amassed a good collection of basic parts to use for future rebuilds. 

I also planned to offer some speed training camps again this summer, but no interest really came my way and I've discovered that many youth in the area are tied up with sporting events in the evenings now. 

So, between an increase in bike restorations and rebuilds, plus a decrease in summer speed camp interest, I had to rethink what I need to focus on.

I'm finding a new niche with working on bikes, and bikes are even starting to just come to my door for free.  I guess I'm the new 'bike guy' in town and this hobby has turned into a good little operation in recent weeks.  I've been getting good interest and also some sales to go with it.

My site, has some good pictures of what I've been up to since last summer.

I also realized that any evening training camps would take away from the bike building and restorations, so perhaps its time to reduce a past passion, and increase the new one to full strength.

I've decided to also just focus on the online programs I sell, like HWR and TAB, plus the lineup of products from AdvoCare.  I really put AdvoCare on the back burner when the bike stuff increased, and need to rethink my strategy on that as well. I know the products work well and can help others in many ways.  I need to share more of that with people. The blog will be doing a lot more of that in the future again.  This is something I can do once a day in the mornings and tend to it throughout the day with relative ease.

Also, my race directing has been scaled down now to mainly local races to assist with, and that isn't such a big production any more.  I put the Finley 5K back on again, helped time the Mayville 5K, and will do the same for the MSU Farmers Bowl 5K this fall.  I'm assisting with timing of 40 yard dashes for a combine and that will be about all of my focus with any sort of race directing/timing services I will offer.  I can offer to come to time athletes in a small group setting, like a team camp going on, or come to help run an evaluation of your team on speed/agility tests.

So, in closing, I'll be doing the following:
- Cutting back on speed camps/fitness training that I do face-to-face. I'm pretty much done with that.
- Focusing more on online fitness programs I can help others with (HWR, TAB, Workout Finishers)
- Focusing more on the products people can use to help them with fitness objectives (AdvoCare)
- Cutting back to just local races/events for timing and directing
- Using this blog more effectively to help more and more people than just a fitness program or product to use

Look for me to be sharing more of my workouts and other adventures as well.

Stay Strong,
Coach Rick
Home Workouts Plus!

Tuesday, May 2, 2017

A Review of April

April was a varied month, as I ran inside to start and then with warmer weather, outdoor runs became the norm.
I've also got some shorter bike rides in, mostly on weekends.

My lifting hit a standstill and was mainly some at-home kettlebell routines.  With track club, we tended to hit the track more and the weight room less. 

My lone track athlete at the college finally competed this past Saturday, it was a fun meet to go to. It was my first college meet that I've attended, and if we ever get a team started at the college here, it would be very manageable to start out with the local meets and get 5-10 athletes on board.

My Advocare additions were mostly Slim and some Spark.  I haven't taken Slim in a couple of weeks now.  Spark has been a basic staple for me, especially for bike rides and some runs.

I feel Spark is a great option for just about anyone. It's a good option before workouts and also as an afternoon pick-me-up when needed.

I'm preparing for some summertime speed training sessions for athletes, as well as a couple 5K's to time in June.  I'm also trying to gather up interest for a Bicycle Cruise too.

May looks like more of a month to train for strength & speed and get in some longer runs too.  The mornings are becoming brighter by 6am and that means better morning runs overall as the temps warm up.

I'm also looking at getting in some HS track meets to watch them as well.

I just ordered some more Spark to help get me through May.  Take a look at ordering some here and become a Preferred Customer to save even more money:

Success Starts Here!
Coach Rick Karboviak

Thursday, April 27, 2017

Summer Training Options with ASAP Workouts

This summer, I plan to bring back some summertime speed training options to the Mayville-Portland area.

Last year's options are the same as this year's:

If you want to train One-on-One exclusively, the cost is $200 for 10 sessions.

If you want to train in a small group in a Semi-Private setting of 2-6 athletes, the cost is $100/athlete for 10 sessions. Athletes must be present for each session.  If some can't make it to each one, I may be able to offer another workout for those who had to miss.

You can make arrangements with me over email or phone/text to schedule when you'd like to start.

If you want me to come and speak to a group or team, I can do that as well.

The centerpiece of my training plans are focused on getting your true speed times with my SpeedTrap Laser Timer. 
Here is a short video of me explaining the SpeedTrap Timer and how it simply works.

Every sprint we do will be timed and recorded to get your true speeds measured and to make sure you're in the right speed zones for maximum effort.

I start the workouts with a mix of agility and light jumping exercises to work on body control and awareness.  These essentials are needed for athletes to move better and more efficiently in their sports. 

Since many athletes play multiple sports, I try to cover the essential basic actions to help athletes get the basics down and improve upon them.

Many times I have watched youth and high school sports and witnessed a lot of athletes who simply can't stop their body properly and change direction smoothly.  A large part of my training plans will cover this essential need.

Skills camps are great for learning specific technique with sports skills, but the essential skills of movement are what can really be the difference for many athletes.

Many times, athletes will work more on specific skills than basic training needs and simply don't get coordinated enough or conditioned well enough to master the specific skills.

My training sessions are meant to 'fill that gap' to get in quality training and conditioning for your basics, while you work out the individual skills you need for your sport.

I finish the training session up with sprint sessions to complete the session with some maximal sprints and sufficient rest times between sets. 

Download your forms at and let me know that you want to start up this summer!

Call or text me at 701-361-3101 to discuss the best training option for your young athlete. 

College students, I can train you as well!  If you're looking for some private coaching at an affordable price, ASAP Workouts is your choice! ASK ABOUT THE "CAPTAIN COMET SPECIAL!"

Success Starts Here!
Coach Rick Karboviak
ASAP Workouts

Monday, April 17, 2017

Back On The Track Plus Some HWR

After a good Easter weekend, I hit the track last night once I got home and finally did a distance speed workout on the track. I've been doing a lot of short distance starts and sprints from 10m to 40m.

I was feeling like doing an easier, break-in workout for a speed session.

I did the following:

300m jog, 100m race pace sprint x 10 (2.5 miles)
After that, I did a nice finisher that took a while, but my sprints went very well.
100m walk recovery, 100m sprint on the straights x 8 (1 mile total distance, 1/2 mile of sprints)

Overall the workout was 3.5 miles long, but with 1/2 mile of walking and 1/2 mile of sprints at the end, with 2.5 miles of continuous running of the 300/100 cycles.

It was a bit windy yesterday but the track was shielded well on one side with some trees to break the wind on the north side, and the straights on the south side had a good northwest wind to push me.

The workout went a lot better than expected.

This morning I returned to the HWR series for a nice workout to do after the speed sessions last night.

It was the 12 minute HWR workout that's a part of the entire series.

These are great routines to fit in for tight workout situations.

Take a look at HWR here:

Success Starts Here!
Coach Rick Karboviak

Wednesday, April 12, 2017

Workout Update and AdvoCare, too

Things are going along with my workouts, still coming off last week's cold a little. Since Saturday, I've ran a couple times and did some kettlebell work. 

Sunday was 2 miles at a faster pace than usual, doing 2 miles in 15:10 for a 7:35 average.  It made for a quick little workout to do since I wasn't quite up to feeling well for a workout on Sunday morning.

Monday was a Kettlebell day with some double KB cleans once again for a 20 minute workout.  Did my usual 20 reps every 2 minutes routine, 10 rounds of that for 200 reps total.

Tuesday I ran in the morning for 2 miles and saved a bit for an evening session of sprints on the track.  I was a bit bugged by a bothersome neck injury from sleeping wrong the previous night, which made sleeping last night a real pain in the neck, literally.

I took this morning off due to the huge neck and trap pain I was having.  I am feeling much better throughout the day and will hit the track tonight for some more sprints.  This time I probably won't overdo it and play it a little bit safer.  Sleeping with a neck issue is not a fun thing.

In the meantime, I'm looking at selling more AdvoCare products as a way to help others out.

You don't have to do the business side of it to get tremendous deals, as the Preferred Customer routes are a deal in itself.  For less than $20, you can get membership in the PC program and start by saving 20% on your orders, plus get a few free products once you join. 

You'll get a sample package of Spark flavors to use as trials and decide which one you like the most.  Spark is a great option for pre-workout and morning or afternoon lifts, instead of coffee or energy drinks all the time.

Many people will combine Spark with the MNS series for an all-around effort of energy boosting and timely nutritional intake of key vitamins, minerals and other helpful supplements.

Of course, if you are interested in the benefits of the business side of AdvoCare, it has a great model to use and wonderful tools to help you get started on the right path.  I've been a part of others and I love AdvoCare's simple, easy to follow, low-pressure way of handling sales and service.  It is very affordable to start too, basically for $5/month over the course of a year.  For under $60, you'll get a starter pack to help you and a website to use instantly to sell your products.  This means that you are starting up an at-home, on-your-time business for an average of $5/month. 

Contact me if you need help in getting started in either routes as a PC member (which I highly recommend for the big savings you receive) or as an Independent Distributor.

AdvoCare has helped my internet presence grow with my blog and websites, plus the products have helped me trim up greatly as I prepare for a successful racing season. Let me tell you the ways it can help you, too!

Success Starts Here!
Coach Rick Karboviak

Saturday, April 8, 2017

A Little Break

After 90 days, I took a lighter break of not working out so much, then I got sick again, which really made me take a break. 

This past week, my schedule was like this:
Monday: Double KB Cleans, 10 minute workout, 100 reps, doing 20 reps every 2 minutes.
Tuesday: Only a 2 mile run inside, fighting a cold and had a hard time breathing.
Wednesday: 20 minute KB workout in the morning, doing double cleans with the 35#'ers.
Had Track Club in the evening where we did a lot of 10m and 20m sprints on the track.
Thursday: Woke up feeling ill, came to work, went home sick.  This day wiped me out good.
Friday: took off the entire day from workouts since I still felt a bit wiped from Thursday.
Saturday: It was a nice morning outside, so I did a 3 mile run in about an 8:40/mile pace. Not fast for me, but considering the past week, I'll take it.

Right now, I'm planning to do some of the same: some mix of KB and running workouts in the morning, followed by some evening track club sessions of lifting and more track work now, since its nice outside and warmer out for a change.

My weight has stayed about the same as before. 

I'll probably get some AdvoCare products again soon. Looking at doing another week or two of Slim, or trying something new out. 

Have you become a Preferred Customer yet? It's always a great time to become one with AdvoCare. Save 20% right away and build up to 30% off with the more you purchase over time.

Not too many discount programs offer a progressive option like that! 

Being a Distributor has even more advantages, building towards 40% with the more you buy and sell to customers. 

Look at both options more closely at

Success Starts Here!
Coach Rick Karboviak

Sunday, April 2, 2017

Day 90 Results

Day 90 arrived on Friday for me.  Here are the results from my first 90 days:

Day 1: 208, 18.3% body fat.

Day 1 Views

Day 90 Views

Day 90: 195, 16.6% body fat.

Overall, I had some good success with the 24 Day Challenge package and a mix of other AdvoCare products, like Spark, Slim, and the MNS series. 
Out of all the products, I felt that Slim did the fastest work and best job in delivering a true 'slimmer' feeling overall.  It really helped with appetite suppression in the afternoons, too.
There were a lot of morning and evening workout sessions, since I'd do some morning workouts and then an evening one 2-3 times a week with track club.  It ended up being a lot of workouts each week, plus a handful of rides on the weekends if the weather was decent for it.
To check out the lineup of the 24 Day Challenge package and other products like Slim and Spark, take a look at
Success Starts Here!
Coach Rick Karboviak

Wednesday, March 29, 2017

Day 87: Hitting the Track

After a long time of waiting, we were able to hit the track last night for some sprints and some block work.

We first planned to run on the practice field, but some areas were wet still and not fully dry for some safe conditions to sprint on.

We ended up going out to the high school for some track work.

We did some 20m sprints and wrapped it up with 50m ones.  My timer is just long enough to cover1 50m of distance. 

It was a great night, temp wise and with low wind, as the sun was shining and we got in a lot of quality sprints with some good rest between.

For now, we can hit the track a bit more often now if the weather keeps up like this and we don't get hit with major storms.

Slim is working okay this week, I'm already down to 196 and its working wonderfully as I finish out the 90 days here this week.

If you want to give just one product a try, I suggest either Spark or Slim.  Spark is good since it can blend into just about anybody's program out there.  Its a great replacement for an energy drink or pop to drink.
Slim is good to try for even a week if you take 2 packs a day, or extended it to 2 weeks with just one packet a day.  14 stick packs make it a great choice for either 1 or 2 weeks. 

Take a look at both affordable products here:

Success Starts Here!
Coach Rick Karboviak

Tuesday, March 28, 2017

Day 86: Lift, Sprint, Run

Monday night's routine was another deadlift and bench press session, keeping it in the 3x5's and some other exercises in the 3x5 to 3x8 range.  We followed it up with some 10m and 20m sprints on the timer.  I've been trying to save my meal after work to an after-workout meal, but I may need a snack in between.  I tried a Spark but I felt my body needs more than that. 

This morning's workout was a very good 20 minute run on the treadmill, my legs felt very fresh for it and it was a nice little interval workout of 1 mile easy, then 1 mile of increasing and decreasing speeds between 7.6 and 8.0mph, every tenth of a mile.  I ended it with 1/2 mile of easy at 7.5mph to get 2.5 miles in about 19:40 of time.

Tonight it will be more deadlift combo's with plyometric jumps, as well as split lunges and split jumps. We might try to sprint outdoors tonight if the weather is nice enough for it.

Being back on Slim for this final week is a pretty easy thing to take.  Mix it up and drink twice a day.  Can't get any simpler than that.

Check it out at .

Success Starts Here!
Coach Rick Karboviak

Monday, March 27, 2017

Day 85: Run and KB Cleans

Yesterday, it was nice enough to try an outdoor run and some fresh air was what I needed. I kept it short at 2.5 miles and 20 minutes to 21 minutes to finish it.  Didn't go too wild and crazy on it, my heart rate was right in the 160 to 165 range for the majority of it. 

This morning I woke up feeling a LOT better compared to the last few days of being sick.  I chose the in-between route of doing a 10 minute KB clean workout versus trying a 20 minute one or doing nothing at all.  10 minutes was just right, doing double cleans with the pair of 35's and doing 20 reps every 2 minutes.

I'll plan to do some more stuff tonight with track club and save my energy for that.

I began Slim in full force yesterday too.  2 packets a day will take me through the rest of the 90 days here.

Hoping for a good week to finish things out here for my final days of the first 90 of the year.

Success Starts Here!
Coach Rick Karboviak

Sunday, March 26, 2017

Sick Days: Automatic Rest Days

It's been a while since my last workout, half a week, in fact. My last workout was on Wednesday morning and planned for an evening one on Thursday once I got back. I felt pretty ill on Wed night and all day Thursday, then Friday kept me at home with the full-blown flu.  Saturday, I started to feel a bit better but still not at 100%. 

After a good night's rest, I woke up today feeling much better and may try to get some fresh air this afternoon on some level.  It should be in the low 50's and maybe a brief bike ride is in order.

I haven't been taking my AdvoCare stuff until this morning.  I didn't want it to interfere with my cold medications I have been taking the last few days.  Today I began with Slim once again. 

I have a few days to go, basically I think it ends on Friday with my 90 Day plan to begin 2017 with.

I was unable to do a mile race on Saturday morning.  I would have been in terrible shape and would have perhaps put myself in a worse state if I tried to race on that morning.  I was glad I stayed home.

All in all, I have one final week push to make in my 90 day effort and keep it moving as a jumpstart effort into my next 90 days.

If you've thought of doing a 24 Day Challenge to kickstart your own 90 Day Challenge, I suggest looking at the AdvoCare 24DC package. 

If it seems like too much for you, I suggest doing a 14 Day plan with 2 boxes of Slim and 1 box of MNS-E, 3, or C.  It may be more affordable for some to try that type of plan.

Check out the products at

Success Starts Here!
Coach Rick Karboviak

Wednesday, March 22, 2017

Day 80: Combo's, Sprints, and a Run

I've now hit the 80 day mark and had some decent workouts the last two days.  Last night was a mix of complex combo's, matching deadlifts with box jumps and DB lunges with split jumps, followed by 10, 20m sprints that were timed. 

I woke up fairly earlier than normal, and I felt pretty good for a treadmill run.  That went for 2.5 miles in under 20 minutes, doing an 8 minute mile to start, then a mix of increasing .1 of a MPH every tenth of a mile, up to 8.0mph. 

It went like this:
7.6mph to 1.10 miles
7.7mph to 1.20 miles
7.8mph to 1.30 miles
7.9mph to 1.40 miles
8.0mph to 1.60 miles
7.9mph to 1.70 miles
7.8mph to 1.80 miles
7.7mph to 1.90 miles
7.6mph to 2.00 miles
7.5mph to 2.50 miles (finish)

Results so far: I'm down 10 pounds overall since Day 1, down to 198.  Body fat % is 16.3%, down from 18.3% at 208 pounds.  It's a 6 pound fat drop and 4 pounds drop in lean body mass too. 

It's a nice drop and I feel a lot better for running so far.  It has been helpful in getting a treadmill to get in morning runs. 

My AdvoCare stuff should come today, as I'll be finishing out with the Slim and Spark products for my final days of the first 90 days this year.

AdvoCare has some nice Spring Bundles to check out at

Success Starts Here!
Coach Rick Karboviak

Tuesday, March 21, 2017

Day 79: Lifts, Sprints, Kettlebells, Oh My

After a 2 mile run on Monday morning, the evening session was a round of weights in the weight room first with some Bench, Deadlifts, Rows, and Side Presses.  We then hit the gym for some 10m sprints and made some good progress with a crouch start and no starting blocks.  I was finally in the 2.30 range after a long time of not getting there.

This morning was another session with the kettlebell cleans.  I used the 40# one to do some alternating cleans for a set of 100 in about 4 minutes, resting for 2, and hitting 2 more sets in that work/rest pattern.  This got me to 300 reps in 16 minutes.  40# is feeling pretty light compared to 70# with a double KB clean and single ones with 53# to wrangle with.

Looking forward to my AdvoCare products coming soon, should be here mid-week.

Tonight's workout should be more sprints with some complex training beforehand.

Success Starts Here!
Coach Rick Karboviak

Monday, March 20, 2017

Day 78: Bike Ride plus a Run

Yesterday was a very nice afternoon, so my friend and I went for a 20 mile ride. It started out pretty decent, then it got chilly when the sun hid behind some clouds and the wind seemed to pick up by the mile. It is still a great feeling though to get some rides in March on the weekends.

This morning was a quick 2 mile run on the treadmill. I'm planning for some more workouts tonight at the gym.  My legs were a little sore from the ride too, so 2 miles was just right for this morning.

I got my Slim and Spark ordered yesterday, so I will probably start with some Spark and finish my last week with Slim.

AdvoCare has some bundles right now, consider them as a Preferred Customer and get 20% savings on them.

Distributors start out by saving 20% and can build to 40% off over time.

Consider both options today:

Success Starts Here!
Coach Rick Karboviak

Sunday, March 19, 2017

Day 76 and 77: Outdoor Run and Cleans

Saturday's routine was a much needed outdoor run for a change. I went for a 5K distance, nice and easy, roughly at 9 minutes/mile pace from what I gathered.  The breeze was a bit chilly and I only wished it was a bit warmer as it was predicted to be.  Today should be a lot better and I'm planning for another bike ride. 

This morning I hit the pair of 35# kettlebells for some 20 rep sets, climbing up to 200 total in under 20 minutes. Been almost a week since I did some KB work and I missed it.

Hoping for a sunny afternoon or at least a warmer one to hit the bike path and the countryside.

I have basically 2 weeks left before 90 days are up, but in no way am I stopping.  It has been a nice journey up to this point and I'm feeling a lot stronger/fitter since I began.

AdvoCare has been a great part of that solution.

Success Starts Here!
Coach Rick Karboviak

Friday, March 17, 2017

Day 75: Combo's, Sprints, and Core

Last night after work, I hit the gym for another session of Track Club workouts. We did some Deadlift and box jump combos, plus lunge and switch jump combos to start the workout.  We followed it up with a good dose of 10m starts with the timer and a handful of 20m ones to finish.
Both of us felt some fatigue in our legs and weren't quite running at top end with our sprints, we were within a tenth or so, but we didn't feel very fresh. I had a previous heavy deadlift session the day before, plus a morning run, which made me feel pretty sore before the workout began. My student-athlete was a bit tired from a leg day at the gym as well. Overall, we at least got in some work for the week on power and speed.

This morning I was still feeling some soreness and achy feelings, so I went with the CU24 Level 2's Core routine on the stability ball.  This is a nice 14 minute routine of bodyweight core exercises.  It is a good little routine to help loosen things up and not pound my body like a kettlebell workout may do. I was thinking of a KB clean workout this morning, but my back was telling me NO.

I'm reaching the last 2 weeks now of my first 90 days of workouts for the year. I've had a bit of a break from my AdvoCare products and am planning to finish with some Slim and Spark. 

I look back and I've lost 8 pounds, I seem to keep steady at 200 at the moment and about 16% body fat.  I hope to nudge that a bit further down before the 90 day mark, but there are a lot of factors to get there as well.  I've noticed every day can be a little different, even with 2 workouts a day some days.  I usually do a morning session of either running or kettlebell work, then leave the evening workouts for the weight room and some sprints at night.

I do have a race next week, a fun one-mile race to try and I've been waiting a long time for such a race to happen.  I feel I should be in decent shape to handle that.

All in all, its looking like a nice weekend for a workout and perhaps some bike rides, so maybe I'll get out on the fat bike again in the country.

Success Starts Here!
Coach Rick Karboviak

Thursday, March 16, 2017

Days 72, 73, 74: Cleans, 300 Workout, DL's, and a Run

The past couple of days had me on the road for half of Tuesday and the other half of Wednesday.

Tuesday morning I did a 100 rep, double KB clean workout with my 35's. 

Wednesday morning was a unique 300 rep workout of bodyweight exercises.
20 reps of bodyweight squats
20 reps of push-ups
20 reps of 10 lunges per side
20 reps of standing ab twists
20 reps of bodyweight windmills
3 rounds of this was my 300 rep routine, took about 10 minutes to do.

I had an evening routine of just Bench Presses and Deadlifts.  Stuck with 4 sets of 5 on BP, then 3 sets of 5 with 185, 225, and 225, followed by a max rep attempt with 275 for 2 reps total.

My back was feeling pretty rough with a not so great night of sleep in a hotel room and sitting in a car for 10 hours of driving overall.

This morning, I had a nice 20 minute, 2.5 mile run on the treadmill. I had a mix of 1 mile easy, then half a mile at 7:30/pace, 1/4 mile at 8:00/pace, then 1/4 mile at 7:30 pace again, followed by half a mile at 8:00/pace to end on.  This got me to 2.5 miles in about 19:30 for time. 

Tonight I'll do more strength and speed work with Track Club.

Probably shooting for some complex work with speed sessions after.

Getting down to roughly 2 weeks of time now before the 90 day mark.  Can't believe its getting that close but its a good feeling, too.

Success Starts Here!
Coach Rick Karboviak

Monday, March 13, 2017

Day 71: Morning Run, Evening Lift & 200's

I had two workouts today, opting for a morning run for 2.5 miles in 20 minutes to start the day.

My evening was a lifting session after work and then some 200m efforts on the treadmill for a mile's worth of those.  We set the treadmill at 10mph and did 45 second runs on it for a 200m distance, resting 15 seconds as the switch time.  Basically, we'd have 1 minute of rest between each set we did.

The lifting went pretty good and the sprints at the end for 200m efforts went well, too.

Getting in some solid 45 second periods of work at a good clip was a nice change from doing sprint starts in the gym.

If we had a speedy and heavy duty treadmill, we could do a lot of sprint workouts on there. 

Makes me miss training athletes on such a heavy duty machine, like I used to do.  I worked with athletes on a treadmill that went 28mph and up to 40% incline. You can't buy them in stores, they were specific to the franchise I worked for. There are similar models that go almost as fast and almost as high.

Anyways, it went very well for getting into the next week's worth of workouts.

Success Starts Here!
Coach Rick Karboviak

Sunday, March 12, 2017

Day 70: Double KB Cleans

After quite a few weeks of kettlebell cleans with a single bell, I opted to use my pair of 35# kettlebells and try some double cleans. 

I did sets of 20 for the first 10 minutes, then 4 sets of 10 every minute, going back to sets of 20 to finish it up by 20 minutes of time on the clock. All in all, it was 200 reps total. I'll mostly stick with the sets of 20 since I could get them done in under 1 minute, and rest for a minute between sets. 

This was a really good workout in that time frame.

I'm basically 3 weeks away from the 90 day mark now, so its time for a buckle-down home-stretch of effort.

I'll keep up with KB and treadmill workouts at home, then full body strength and speed stuff for track club routines.

If you want a good mix of KB and home workout routines for brief sessions, HWR is a great choice as well as Kettlebell Evolution. Check out HWR and KBE for some top-notch choices.

AdvoCare has been a great part of my progress too.  It's a great deal when you become a Preferred Customer and save 20% right away on purchases.  You also get a sample package of Spark with your membership, so its a great deal to go with your overall savings!

Check out more on AdvoCare at

Success Starts Here!
Coach Rick Karboviak

Saturday, March 11, 2017

Day 69: Rest & Run, again

I took off Friday, Day 68, as a break from everything. My body was just telling me to do that.  This morning I hit up another workout on the treadmill, getting in 2.5 miles again in under 20 minutes.
The workout was pretty steady for the first mile, then I went up .1 mph every 10% of a mile for about half a mile, then went back down for the next half mile and finished it with the 7.5mph speed for my last half mile.

7.5mph is basically an 8 minutes/mile pace and that speed has always been a 'go-to' speed for me to aim for on easy pace runs.  Come summertime, I may be in the 7:30 to 7:45/mile range for a majority of my running speeds unless its a speed workout. 

I feel I'm getting pretty used to my treadmill now and I'm liking how I don't have to go outside and bundle up in layers just to get in a running workout. 

I hope pretty soon that the weather perks up again and I can run outdoors with minimal layers at least.

As I'm nearing 90 days with my overall workouts, I realize its a great start but 90 days is merely a mile marker on the journey.  I'm happy so far that I am at least back into running and getting in speed sessions with sprints, plus a good mix of strength and power workouts in the mix too.

I'm glad I've had AdvoCare products to help me along that journey.  I'm still deciding what to go on next, but I'm leaning towards another week or two of Slim since I felt that really worked great for me.

Read more about Slim and the other products here at

Success Starts Here!
Coach Rick Karboviak

Thursday, March 9, 2017

Day 67: Rest & a Run

Last night we didn't have any session for Track Club, so it was just the kettlebells yesterday. 

This morning was another run on the treadmill downstairs for 20 minutes and 2.5 miles again. 

Tonight we'll do some lifting and some more sprints on the timer.

As I look back so far, I'm staying steady at a certain weight and wondering how to get down a bit more myself.  I'd like to get down to the low teens in body fat percentage and I know with some running workouts and KB ones I'll get there.  I've only had the treadmill for less than 2 weeks and I know over time with 3-4 runs a week, plus sprint work in the evenings, it should help out a lot.

I'm taking a small break from AdvoCare products but will be back on them soon enough.

I'm looking at using Slim again and perhaps combining it with MNS.

Take a look at those two products at

Success Starts Here!
Coach Rick Karboviak

Wednesday, March 8, 2017

Day 66: Plyo's, Speed Circuits and Kettlebells

For last night's workout at Track Club, we did some complex training that combined strength lifts with plyometric ones.

We paired up deadlifts with box jumps, doing a set of box jumps after each set of deadlifts.
Then we connected DB lunges with split jumps after that.

Once we finished up that brief round of complex work, we setup a 20 minute workout station of speed and plyometric drills.
Jump Rope
KB Swings
Ladder High Knees
Single Leg Hops
Jump Rope
Total Body Extensions
Lateral Hurdle Hops
Standing Broad Jumps

With 8 stations, we did 20s work with 10s rest for 4 minutes total, resting for 4 minutes between rounds.  We did 3 rounds total of this for a nice 20 minute workout station.

This morning's session called for kettlebell cleans once again, but I opted for 40# instead of my 53# one. I was still able to get my sets of 100 in, with the same pattern of Monday's routine (4 minutes of 100 reps, 3 minutes rest, x 3).

I was glad I went with the 40# one for a little less intensity.  After 3 days of a long ride then 2 workouts a day on Monday and Tuesday, I needed to back off a bit.

Success Starts Here!
Coach Rick Karboviak

Tuesday, March 7, 2017

Day 65: Lifting, Sprints, and a Run

Last night's Track Club routine was a session of lifting, then more sprints.

Deadlifts: 4x5
Bench Press: 4x5
DB Rows: 3x8 per side
Side Presses: 3x5 per side

5x10m starting block sprints
8x Flying 10's: 10m crouch start with last 10m timed on the fly

Both of our Flying 10's came down in time.

This morning was a session on the new treadmill for 20 minutes and 2.5 miles worth.  That time/distance always seems to be a staple of mine and for now, its perfect for getting used to the treadmill. 

I'm looking for someone to host an AdvoCare Mixer at their home or even their workplace.

If you want to host one, I will give you a free package of Spark with your choice of flavor. 

I know AdvoCare has many options to help people out with their health and fitness goals.

Please contact me if you have an interest in hosting a Mixer at your home or workplace.

Success Starts Here!
Coach Rick Karboviak

Monday, March 6, 2017

Day 64: 100 Rep Sets

This morning began with some kettlebell cleans and a little test of endurance with it.
I went with a set of 100 at first, which took about 4 minutes to do.  I rested for 3, then went after my next set, climbing up to 100 again. I rested again and went for 40 at first, getting 60 next, aiming for 80 and finishing with a final set of 100.  All in all, I got the complete workout done in under 19 minutes. That final set was tough to do but I was able to complete it. It was a new physical challenge and change of pace from my typical sets of 40 to 60 reps throughout the workout.

Tonight should be more lifting and sprints to follow for Track Club.

Success Starts Here!
Coach Rick Karboviak

Sunday, March 5, 2017

Day 63: 21 Miles of Puddles and Mud

Since today had some good weather in the forecast, I opted for an afternoon ride.  I got a hold of my best friend and we ventured out in some mid 40's and a southerly breeze to boot.  We got a good dose of mileage around town and into nearby Portland, then went out west and south of Portland. 

All in all, it was a good 21 miles done and I took my main hybrid bike for road, gravel and my long rides in general.

Great way to end the week and cap off Week #9 after 63 days since the start of the year.

Next week looks like a solid week of training with morning and evening routines.

I'm now doing morning routines of either running or kettlebells, saving my lifting for the evenings when I do Track Club during the week.

Since I'm tackling deadlifts, bench press, rows and windmills at the gym with Track Club, I'm going to use that as my main total body effort and supplement it with the KB stuff in the morning.  We're also adding some deadlifts and plyometric work on days in-between for some complex training methods, that is combining a strength movement with a plyometric one.

Success Starts Here!
Coach Rick Karboviak

Saturday, March 4, 2017

Day 62: Another 300

This morning was a good one to hit the kettlebell again and knock out another workout of 300 cleans in my usual format.

I'm used to getting sets of 40 in, every 3 minutes. After 18 minutes, its 240 total, so I'll finish off with a set of 60 to get 300 even.

My progress so far with all the mix of workouts is fine, staying steady at 200 and I'm hoping with an increase in running workouts with my treadmill, things will continue to move downward in weight for me and get back to a good performance weight for 5K's.

Looking back, the 24 Day Challenge was a great jumpstart to my progress.  I feel the MNS/Spark and Slim phases I went through helped get me further along. 

If I were to create my own, I'd do Slim for 2 weeks worth, then follow it with MNS and perhaps some Spark in there as well.

What would that cost? 

Well, as a Preferred Customer, 2 weeks of Slim with shipping would be about $60 total.  MNS and Spark is right around $60 as well.  All in all, it would be about $120 or less if you ordered it all at once as a PC and saved 20%. 

Check out more about AdvoCare and how to be a Preferred Customer today!

Success Starts Here!
Coach Rick Karboviak

Friday, March 3, 2017

Day 61:Power Work, Sprints, and the Perks of a Morning Run

Last night was another night of Track Club, this time starting with some Deadlifts and Box Jump combo's for power work, then we hit the starting blocks for some 10m starts. 

I rested well last night and actually felt pretty rested by 5am this morning.  I warmed up my legs and back for a bit and hit the treadmill downstairs. 

The run went very well and faster than Tuesday morning's run.  The foam rolling really helped loosen up my calves better and I ended up doing a bit of an interval ladder.  After 12 minutes of doing an 8 minute mile at 7.5 mph speed, I upped it by .1 mph every 10%.  So, at 1.60 miles, I upped it to 7.6. 1.70 went to 7.7, 1.8 to 7.8, 1.9 to 7.9, 2.00 miles even had it at 8, then I went down .1 mph every tenth of a mile, finishing with 7.6 at the end for 2.5 miles total.

This overall run went faster than Tuesday's and felt a lot better overall. 

I have always noticed that a morning run, whether its outside or inside, just seems to do more to wake your body up better than anything.  Kettlebell lifts come close to that feeling, but I think running just releases more mood-enhancing hormones overall compared to other exercises for me.  Not sure if anyone else feels that way, but a good morning run can really cleanse the mind and body to help start your day.

The sprints at night have been fun to do as well, as I don't feel wiped out as much I would after a steady, long run and its a nice change from everything else. It's also a great new challenge to drop my times down and make progress in a new athletic avenue that I've never really focused on.

Success Starts Here!
Coach Rick Karboviak

Thursday, March 2, 2017

Day 60: Parachute Sprints and Recovery

Last night for Track Club, we took out a new toy, the parachute, and did some slight resistance sprints with the chute, followed by no chute. 

We did 5 with the chute, then 3 without on 10m sprints.

After that, it was 3, 20m sprints with the chute and then we ended up doing 5 without. 

We started with just 2 without and got motivated to get a lower time.  Marc ended up getting under his 3.35 goal with a 3.34, so it was a great note to end on with that.

It was nice to see that just over a month ago when we started, our 10m and 20m times are going down and our Flying 20's are down even more as well.

This morning, I was feeling pretty beat up, then I looked at my log book and realized I have done 14 workouts in about 10 days straight, maybe that's why I'm feeling a bit beat up this morning.

I decided to just roll out my body on the foam roller for a good 15 minutes, which energized things up more than I expected.  It was a good thing to do and help the body recover better.

Tonight I'll do another Track Club workout, so I should feel pretty fresh for that.

Lent has also started up for me, so I plan to cut back a lot on my kryptonite, CHIPS, and if I do eat chips, I'll be going with a healthier option I've found and keep that at a minimum.

I'm also planning to pray more and reduce TV time at night, just shutting it off and reading more things.  I got some faith-filled books over the summer and have yet to crack them open.  Lent will be a good time for that. 

Success Starts Here!
Coach Rick Karboviak

Wednesday, March 1, 2017

Day 59: Sprints and Cleans

It was another night of sprints with Track Club last night, as we did 5, 10m sprints, 5, 20m sprints, then 5, flying 20m sprints.

The flying 20's are with a 10m start, then the timer is started by somebody as you pass the 10m mark.

We used a crouch start and no starting blocks for a change, also to be the same as our first tests we did with the flying 20's before we had a starting block.

Both of our flying 20 times were down, mine was almost half a second down, so I was surprised by that.

This morning it was another kettlebell clean morning, using my 53# bell and doing 6 sets of 40 for 240 total on the day.  Later tonight I'll be doing another lifting session and sprints again too.

My 3 week Slim Challenge has ended and I'm at 200 and 16.5% overall.  I'll be taking a little time off from Slim and going back on it again soon. 

So, after 2 months I'm down 8 pounds and almost 2% body fat too.  I'm not sure if I'm at stable point of weight with 200 or what, but I'll at least go for losing body fat % and dropping that for better performance.  I think with having a treadmill now and also doing sprints throughout the week will be beneficial for me to achieve that goal. I want to get in the 12-14% range of body fat and if that gets me in the 190's, I'll be happy with that.  I really want to be back closer to my top performing measurements of a few years ago. 

Success Starts Here!
Coach Rick Karboviak

Tuesday, February 28, 2017

Day 58: Sprints at Night, Distance in the Morning

Yesterday started with some KB cleans in the morning, followed by some weight lifting before some sprints.

The weight workout was about 30 minutes, including:
3x5 on Deadlifts
3x5 on Bench Press
3x8 on 1 Arm Rows
3x5 each side on Windmills

The 3x5's on DL's and BP's are at 90% of 5RM for the first set, then 80% of 5RM for the next 2. 

After that, we did some starts with the timer out of the blocks.
10 sets of 10m starts
5 sets of 20m starts

I'm still trying to work on the best starting block setup for myself.  I realize there are a lot of factors with that, meaning how well you come out, how fast you explode out, and how fast you keep moving. It is a good thing to practice all this on my own, along with our college athlete doing it.  It gives me greater insight versus just observing things and guessing.

This morning I went with a 20 minute run on the treadmill and got 2.5 miles in.  It was a bit tough on my calves, I'm feeling that I'm not used to it and need to spend more time getting them loose at night and in the morning as well.

My Slim Challenge is coming to a 3 week end and I've decided to take a break from it.  I'm basically at 200 and staying steady there.  I feel I'll take a break and continue on with my runs, sprints, and other workouts and then go on it again in a week or two.

Success Starts Here!
Coach Rick Karboviak

Monday, February 27, 2017

Day 57: Cleans To Begin The Day

This morning was another session of good old kettlebell cleans, doing them with the 53# bell and knocking out 40 reps per set, x 6 rounds and then a set of 60 to capture 300 reps total.  Going every 3 minutes on the sets can really keep the workout moving along.

Later tonight, I will get some lifting in and also some more sprint work in the gym with the Track Club on campus.

Now that I have a good workout schedule going for some barbell and dumbbell workouts, I can fit in some KB stuff in the mornings and also use the treadmill for some morning runs. 

My schedule will be fluctuating from time to time with more travel, but I'm glad I have more at-home options plus on-the-road ones to help me out.

I also may see an increase in Track Club interest and that will keep my evenings pretty busy.

All in all, there are some good things happening as I near 90 days on my goals.

Success Starts Here!
Coach Rick Karboviak

Sunday, February 26, 2017

Day 56: A Run On The New Toy

On Saturday, I picked up a used treadmill in a nearby town and had my friend help me load it and put it downstairs. I now have a pretty good treadmill to use when its not so great outside and have another option than just going to the gym.

This morning, I went for 2.5 miles on it, trying to go at 8 minutes a mile pace.  It ended up being a good 20 minute run and at a faster clip than yesterday's run outside.  It's been quite a while since I ran at that speed, and my outdoor runs have been slower.  I was able to maintain it, but the first mile felt like a little struggle to get there. I think my calves weren't quite as warmed up as they should have been.

Overall, the treadmill felt good for a change and I'm happy I now have an indoor running option at home.

I wanted a treadmill all winter and kicked myself for not buying one last summer when I had the chance. At least now I have one and the room to put one in the basement. This should help keep me on task for my running goals. I don't mind going outside around now, but the weather forces you to dress with a bunch of layers and I hate it when I have half a load of laundry to do after a run. For indoor runs, it is definitely less clothes to wear compared to an outdoor run.

Success Starts Here!
Coach Rick Karboviak

Saturday, February 25, 2017

Day 55: Morning Runs Are Fun

Had a long road trip last night to a basketball game that started at 9pm, so it was a late night pulling into town back home. Slept in a bit this morning and went out for a 2.5 mile run, as the temp wasn't too bad and hey, hardly any wind!  In North Dakota, I'll take a run on any day that has hardly any wind.

The run itself was dictated by my heart rate watch, which I discovered had a pedometer ability as a function as I scanned through my results of average heart rates and such.  I was mainly in the 170's with my heart rate and was closer to the lower 180's in the end of the run.

I went a 2.5 mile route and my watch estimated it at 2.48, not too bad with no GPS to go by.

I wasn't worried about time over my distances, as its hard to compare wearing heavy clothes and lighter ones in the spring/summer. The main thing is to just start running more and get tuned up for summertime running and races.

I'll see how I feel tomorrow, but I'll probably take a rest day or do a light HWR routine.

Now that I have the CU24 workouts to try, I may give one of those a shot, too.

Success Starts Here!
Coach Rick Karboviak

Friday, February 24, 2017

Day 54: A 5K Run and Some HWR

Last night after work, I went out for a 5K run.  The temp was a bit below 30 degrees and felt like it was falling with a chilly breeze for some of the course I ran.  I do have a darn-near perfect 5K route to take around town and it ends up almost coming perfectly back to my driveway.  The first mile was a hair over 8 minutes, second mile was mostly into the wind for about 9 minutes, then after a half mile, the last 6 tenths to go was with the wind behind me, making the last mile around 8:25.  All in all, it was 26:20 for the 5K distance, 25:30 at the 3 mile mark.

Morning runs are great for me, but evening runs have a great feeling as well. 

This morning was another HWR, 12 minute circuit, this time adding dumbbells and doing the following:

DB Deadlifts: 4 rounds of 20/10, about 8 reps per set
DB Alternating Presses: 4 rounds of 20/10, about 5 per arm, per set
DB Curls: 4 rounds of 20/10, about 5 per arm, per set. 
I then repeated the same 6 minute sequence to get in a 2nd round for the workout. 

You do have to rest the dumbbells between some sets, just because your grip gets pretty fatigued if you try to keep holding onto them, minute after minute.

That little circuit makes for a nice, simple, squat/press/pull sequence.
It's also a bit fun to do the sets of curls because after a while, a guy can miss doing curls. I think its a guy thing to be obsessed with how many variations of curls you can do.

Overall, its been a good week. I will see how the evening turns out and I might stay inside for a heavier strength workout at the gym or perhaps stay at home and do an indoor bike ride.

I'm still very happy with the results so far on Slim from AdvoCare. Into my third week now and will most likely add a 4th because its going so well.  This is really helping me move along towards my goals on weight but also appearance. 

Success Starts Here!
Coach Rick Karboviak

Thursday, February 23, 2017

Day 53: 2 Weeks on Slim and KB Cleans

Yesterday was the start of Week 3 of the Slim Challenge. I did make it down to 200 pounds and 17% body fat.  That's a nice 8 pound drop in a little over 7 weeks and 2.5 pounds in the last 2.  Getting down to 190 and less than 15% body fat is coming closer now. Not sure if I can ever make it down to my end-of-college weight in the 170's and low 180's.

I did more kettlebell cleans this morning, doing sets of 40 instead of 60 like I did on Tuesday.  It was a typical 40 every 3 minutes, x 6 rounds and a final 60 reps for the final set.

This typically takes a hair over 20 minutes and has been a nice staple for me throughout the start of the year.

The snow is melting more and more, and hopefully we don't get hit with anything major and just smaller snowfalls in March/April. I'm aiming for some outdoor running, but for now I'm enjoying the sprints at night with the track club at the college. I'll also be doing more lifting before and that should help with more calorie burning.  I'm not getting in two workouts a day but on days I do, they are pretty brief in the mornings and a little longer at night.

I have one more week now of Slim and I'm looking at another week to go with it.

Slim is pretty affordable, especially with 20% off as a Preferred Customer.

Take a look at Slim here!

Success Starts Here!
Coach Rick Karboviak

Wednesday, February 22, 2017

Day 52: Sprints, Lifts, and Core Work

Last night was another night of some Sprint work with the laser timer, plus a brief strength workout beforehand. We did deadlifts, bench press, 1 arm rows, and windmills in a brief workout before the sprints began. 

For Sprint work, we did 5, 20m sprints followed by Flying 10's, which was the last 10m of the 20m distance timed with a 10m fly-in start.  How that works is one person holds down the timer pad and lets go when the sprinter comes past the 10m cone. The timer then captures that final 10m time.

This morning's routine was something short to get the blood flowing, so the new CU24 workout DVD's was a perfect fit. I decided to go with the Core workout from the supplemental workouts DVD in the collection.  It was about a 15 minute workout on a stability ball and also on the floor with a varied amount of exercises.  It was a nice blend of ab work and glute work.

I can see that workout being a nice finishing routine tacked onto some brief kettlebell workouts in the future. 

Last night on my ASAP Workouts page, I wrote a note about how I won't tell you that you'll lose X amount of weight or make X amount of money with AdvoCare, but I can help you use the products and the system to do your desired amount.  My goals are different than your goals, but AdvoCare has a great system to get both of them accomplished. It all comes down to helping people out and its why I like AdvoCare's entire system to help out so many in different situations. Not everyone wants to sell this stuff, they just want to use it.  So, they'll be a retail customer or become a Preferred Customer. If they want to develop a side business at home, AdvoCare also offers that opportunity.  There is no big pressure, just great options to choose from in using the products for your needs (workouts, as a business, etc).

I want to help you find a solution with AdvoCare for your needs.  It's been working great for me and I feel it can work great for you, too. Read more about it at

Success Starts Here!
Coach Rick Karboviak

Tuesday, February 21, 2017

Days 50 and 51: An Off Day and More Kettlebells

Monday turned into an off-day for me.  I guess my body was a bit more sore than expected after 2 longer than usual rides and a long stretch of days without a rest day, too.

This morning I went after the kettlebell cleans again, using the 53# bell, doing sets of 60 this time and getting them done every 4.5 minutes.  I had 240 done after 18 minutes and hit another 60 to finish, still hitting my 300 total.  It was basically 5 sets of 60, instead of 6 sets of 40 followed by a finishing set of 60.

I at least had a good bit of endurance in the tank with the sets of 60. 

Last night, I shared some before and after photos of the 7 weeks that I've been on AdvoCare and doing the mix of my workouts.

Here are some side views:
The one in black shorts is January 2nd.

Below is after 7 weeks on Feb 20th.

All in all, its been a nice bit of progress.  I'm only down 6 pounds but it feels like 10 off of me.

I did the following:
24 Day Challenge: 10 days of Cleanse, 14 days of Max Phase.
14 days of MNS and Spark, similar to the Max Phase of MNS, Spark, and the Meal Replacement Shakes.
Days 39-49: I used the Slim Challenge, using two packs of Slim per day.

I have another week to go on it once Wednesday hits me.

Now is a great time to be a Preferred Customer too, if you want to try the 24 Day Challenge, or do the Slim Challenge like I'm currently doing.

Let me help you: take a look here at

Success Starts Here!
Coach Rick Karboviak

Monday, February 20, 2017

Days 48 and 49: 40's and Fat Biking, and a 7 Week Update

This Saturday and Sunday, I added a lot of miles onto my Fat Bike and also did a little 12 minute HWR circuit.

Saturday started with a 12 minute round of HWR and some weights to the mix. 
2 minutes of squats with 35# DB's
2 minutes of alternating presses, 30# DB's
2 minutes of alternating curls, 30# DB's
2 minutes of mountain climbers
4 minutes of deadlifts with 35# DB's

That is another circuit I think I'd do again, I liked the addition of dumbbells to the mix with one bodyweight exercise to take a break from. It also felt good to finish with a good total body lift for that 4 minute round.

I had a short period of work at the college to help with a recruit (who ended up signing to play Volleyball, yay!), and I went out for a ride once I got home.

Just a bit of slushy ice and snow is left on the bike trail, plus some streets but it is really melting from the heat wave of 40's and low 50's we've been getting since mid-week last week.

Saturday's ride was a hair over 13 miles. It felt so nice to get a bike ride in these warmer than usual temps in February.  A year ago, it was in the -20 below zero range!

The sun was out for the first half of my ride before hiding behind some clouds.

Sunday, I went for a 20 mile ride around town and out to Portland Junction and back with my best friend. It was a bit warmer, closer to 50 and with a southern breeze.  My legs were a bit tired in the evening, but I'll take that feeling after getting in a great bike ride during the winter months when I can.

Up here, we can still get dumped with nasty weather in March or April, so I'll take these rides when possible.

I got my CU24 Level 2 workout DVD's in last week, I may wait until the first full week of March to give them a try.  I'm going to be doing some workouts with the track club starting this week, so my main lifting routines will be done with them along with sprints.

If I do the CU24, I may just do them in the mornings.

It was a great gift to get, a gift from AdvoCare for ordering the 24 Day Challenge package earlier this year and getting the DVD set for free with another order. 

I sold another business's workout DVD's a few years back and they NEVER offered a free DVD workout system like that.  And I was still paying a high amount per month just for hosting fees on my sales site.  Looking back, I would have saved so much more money by selling AdvoCare products versus theirs.  My hosting fees for two months were the same as an entire YEAR with AdvoCare...there are reasons why I really like this business and selling their stuff to people in need.

7 Week Update:

After 7 weeks now, I'm down to 202 pounds and 16.7% body fat.  I have always fought some 'belly bloat' the past couple of years and I feel that the AdvoCare products are taking care of that well.  The Slim product I'm taking is really helping with that, my obliques are reducing and starting to show some slight definition again.  I've only been on it for a week and a half, and I like how it reduces the appetite throughout the day and especially at night.  I will be on it for a full 3 weeks and will probably order another week's worth because its working so well.

My Day 1 Stats:
Day 1:
Weight: 208
Body Fat %: 18.3%
BF Weight: 38 pounds
Day 49:
Weight: 202
Body Fat %: 16.7%
BF Weight: 33 pounds

I'm aiming to get down under 200 now this next week, plus to get around 15% or lower would be a great goal to hit too.

If you want to know more about AdvoCare and were to start, ask me!  Or check out the site and the Product Navigator tool.

If you have looked at the products and finally want to order some, consider becoming a Preferred Customer for only $19.95.

Check everything out at

Success Starts Here!
Coach Rick Karboviak

Friday, February 17, 2017

Day 47: Back Home, Back to Kettlebells

I finally made it back home from my recruiting rounds and hit the kettlebells this morning for some KB Cleans. 

Since it has been a while, Monday was my last KB workout, I started with the 40# bell and did 100 straight, doing this in right around 4 minutes. I rested 2, then hit the 53# bell and hit a round of 100 straight on that as well.  All in all, it was 200 reps.  I may do a bike ride tonight if it isn't too bad outside, as the temps are looking to be in the 40's. 

The past two days, I only took one pack of Slim each day as my afternoons got too tied up to take the 2nd pack. 

Today should be an easier one to get back on track with it, and control the diet a bit better. Breakfasts at the hotels were easy to do, lunches were a different matter.  Dinner didn't go too bad each night. 

Weight wise, it feels like I gained some pounds but that always seems to happen on my travels. 

I should bounce back over the weekend here.

I did get a nice surprise at home, the CU24 Level 2 workout DVD's from AdvoCare came with my order. 
Since I ordered the "All-In 2017" special package of the 24 Day Challenge previously, they set it up to give away the complete CU24 Level 2 series with your next order in a short time frame.  That was an easy decision: order at least one product and get a $40 set of DVD's for free!

It's another reason I really like AdvoCare as a company, compared to others I've sold for in the past.

It's not only some great products, but also has great rewards, from being a Preferred Customer, to being a Distributor as well. 

Learn more about AdvoCare at

Success Starts Here!
Coach Rick Karboviak