Wednesday, July 26, 2017

The Bike That Might Ride Again One Day

Last night was an evening of fixing on a classic mountain bike and expecting to take it for a ride, plus a ride on a bike I wasn't expecting to ride.

A while ago, I found an old Huffy Stone Mountain bike that is like my old one as a teenager. Let's say things were shot on it here and there, so I did a lot of recycling.  At first I changed out the tires to some classic 1.75" ones, but discovered the rims were pretty wobbly and bent.

I was able to swap out a set of rims from a more modern one, putting used mountain bike tires on those rims. 

Things were still clunky and rattle-like, figuring the problem to be the bottom crank itself since it looked worn and loose. 

I've never fixed a bottom crank before, but was able to take it apart and see how it worked.  I had another parts bike that was the exact same size crank to replace.  Things fit perfectly and were very quiet after that fix and change-out. 

I decided to take it out for a good ride and unfortunately, couldn't take it very far.  The chain flew off after a third of a mile from home.  Thank goodness it was that close to walk my bike back. 

I feel the chain obviously didn't go on correctly.  I used a connection link from some parts, so I'll just have to get a chain with the full link inside.

So, my project of teenage memories is still in the fix-it stages.  My only other change I'm thinking of making will be smoother tires for hybrid riding on gravel and pavement. This would be a fun bike for low mileage rides.

I took another round of FIT products for my evening ride, as I'm fixing another bike and needed a good test ride for it.  I ended up going 17 miles on it and used the Pre- workout drink and the Post- workout drink with milk.  It's a cinnamon bun flavor and it went well with some 1% milk instead of using water.  I didn't get an Intra- packet made for this ride.

See what your FIT is with Pre, Intra, and Post workout drinks, plus an any-time, ready to drink Protein drink as well.

This morning was a round of KB swings with the 40# kettlebell.  I did 300 reps in a fashion of 200 at once with a break, then 100 to finish, getting it all done in less than 10 minutes.  It was a good mini-workout for the body to get it loose for the day.

I still have my Kindle guides for sale with plenty of KB workout guides created for short workouts like this.  Check them out for $5 or less at

Stay Strong,
Coach Rick
ASAP Workouts
Home Workouts Plus!

Tuesday, July 25, 2017

Bikes, 'Bells, and FIT Begins

Last week I finished out a 33 mile ride to get 117 miles total from Sunday-Thursday.  I took off Friday and Saturday for a little vacation weekend to see my family. 

I came back Sunday with enough time for a quick 5 mile ride on a bike I've been asked to fix.  I gave it a good test run on flats and some hills to see what may be wrong with it.

Monday I did a KB power workout with double cleans, using two, 35# kettlebells. I did 10 per minute for 15 minutes, 150 cleans total.

Monday night was a gentle ride of 13 miles in about an hour.  The wind was pretty high for getting a good clip out of town and back in, so we rode basically in the two towns alone and on the trail.

I started the AdvoCare FIT lineup with a pre workout drink, intra-workout drink, and post workout drink. 

I feel the rides are a great fit for this lineup, since a pre workout and intra-workout drink would work well for the durations I ride for, typically 1-2 hours worth of riding a night lately. 

The Pre- drink is strawberry lemonade flavor, the Intra- drink is coconut lime flavored, and it does have a powdered coconut water as a part of the mixture.  Post- is cinnamon bun flavored, which tasted pretty good and I'll probably mix that with milk in the future instead of water. 

Check out the FIT lineup at

This morning, I decided to hit the HWR protocol again but use some kettlebells in the mix with it.  I used kettlebells for the first 10 minutes and finished off with 2 minutes of bodyweight lunges in the circuit.  The HWR series is a great morning routine to do in a short time frame.  I've always said its a great go-to workout when I need something short in the mornings to get my body moving and going for the day.  See what all the fuss is about at

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

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!