Heart Of A Champion 2.0 113v60
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The Heart of a Champion Training Program Dear TSCer, Congratulations on your commitment to the POWER10 Challenge. Following the proven principles of our program guarantees your success. The Heart of a Champion principles craft fit, healthy and beautiful bodies every time they are applied. You will look better, feel better and be better in all aspects of your life. The program is optimized to provide you maximum results as efficiently as possible. Every exercise and workout has been specifically chosen and ordered to help you improve your health and fitness as quickly as possible. The Program uses the very basics of training & nutrition that are proven to get results. There are no gimmick exercises or fad diets. We use classic exercises and smart nutrition that are timeless and will always deliver results. You will develop strength, endurance, confidence and an inspiring physique. It’s important for TSCers to have goals for how they want to look and feel; this gives you something to aspire too. Equally as important is the goal to constantly improve. When we improve constantly it is only a matter of time and perseverance until we achieve our goals. Transformation begins rapidly. You will see and feel dramatic results in just a few weeks. Persevere and you will succeed. Expect Success. Do the Challenge. Make the Journey. Transform. Please read the entire packet and email me at [email protected] if you have any questions. Best, Chris Krueger
Weight Training Overview: Sets and Reps: All exercises use the following Set and Rep plan, unless otherwise noted. 1st Set: 15 Reps ‐ 45 second break for Stretch and Recovery. 2nd Set: 12 Reps ‐ 45 second break for Stretch and Recovery. 3rd Set: 10 Reps ‐ 45 second break for Stretch and Recovery. 4th Set: 8 Reps, followed immediately by the A.M.A.P set. 5th Set: A.M.A.P – As Many As Possible. Once you finish your set of 4th Set, immediately rack the weights and select the same weights that you used during the 1st Set. Then immediately perform As Many Reps As Possible while maintaining proper form and technique. Weight Selection: For your 1st set, choose a weight that allows you to complete 15 repetitions with relative ease. At the end of your first set you should feel like you have 3‐5 reps “in the tank,” meaning that you could complete 18‐20 total reps, but stop at 15. For your 2nd, 3rd, and 4th sets, choose weights that are challenging for the prescribed number of repetitions (weights that force you to empty the tank). The weights you select should typically be heavier with each progressive set until you reach the 5th and final set, at which point you will use the lighter weights that you used during your first set. Breathing: INHALE during the eccentric phase; this is when the weight is lowered. EXHALE during the concentric phase of the exercise; this is when the weight is raised. (Notice the word weight is used instead of the word bar or dumbbell, this is because some exercise like Lat Pull‐Downs raise the weight by lowering the bar). INTENSITY: Heart of a Champion Training requires 100% focus and intensity. Each rep must be completed with total focus; the mind and the muscle must connect. Focus on feeling the sensations in the muscle as you move the weight with purpose! Imagine that your friends and family are all cheering you on. Give an effort that would make them proud, give 100%. The Best Time to Workout: To Burn fat faster it is ideal to exercise in a fasted state, this means as soon as you wake up in the morning. Working out as soon as you wake up increases your work out efficiency and allows you to knock your exercise out of the way and start your day on the right foot. Set your alarm, get out of bed as soon as it rings, brush your teeth, drink a glass of water and get to the gym!
The 21 Fundamental Movements to Master Legs a) Lunges (Alternative 51 Body Weight Lunges for each leg)* b) Squats (Alternative 51 Body Weight Squats)* c) RDL’s (Really Dynamic Legs/Romanian Dead Lifts) Back a) Wide Pull‐Downs (Alternative: 51 pull‐ups)** b) Narrow Pull‐Downs (Alternative: 51 pull‐ups)** c) Dumbbell Row Chest a) b) c) d)
Dumbbell Bench Press Dumbbell Incline Press Flys Push‐ups*****
Shoulders a) Rear Delt raise b) Side Raise c) Shoulder Press Triceps a) Overhead Ext. (left arm first, do the 4th set of the right arm, before AMAP) b) Incline Ext. (left arm first, do the 4th set of the right arm, before AMAP) c) Flat Ext (left arm first, do the 4th set of the right arm, before AMAP) Biceps a) Standing Alternating Pronate Curls (Curl the left arm first) b) Standing Alternating Hammer Curls (Curl the left arm first) c) Seated Simultaneous Hammer Curls Miscellaneous a) Standing Calf Raises (51 total***) b) TSC perfect Crunches (51 total***) *Alternative Legs: If you are unable to complete 15 weighted squats or lunges at the beginning of the program than you should do as many bodyweight repetitions as possible, rest for 45 seconds, and then AMAP again, until you reach a total of 51 repetitions. Train like this until you are able to complete the 51 squats in only 4 Sets, then try weighted squats.
** Alternative Pulls: If you can do 10 or more body weight pull‐ups, then you should train your back with pull‐ups as opposed to pull‐downs. Do as many pull‐ups as possible, rest for 45 seconds, then AMAP again until you reach a total of 51 repetitions. ***Calves and Crunches: Do As Many As Possible then rest for 45 seconds and AMAP again until you reach 51 total reps. If Calf raises become easy, start doing them on one foot, then progress to doing them on one foot while holding a dumbbell. Increase the weight of the dumbbell as you become stronger. *****PushUps: Do 3 A.M.A.P sets of push‐ups with 45‐second rests between sets. It’s okay if you can’t any push‐ups at the start of the program. Get yourself in push‐ up position and give your maximum effort to complete 1 push‐up. TSC is about improving. You will be doing real push‐ups very soon. Persevere!
The Training10 Make it the 10 Best Weeks of your Life!
Monday, Wednesday & Friday Week 1: Integrity Monday Lunges Squats RDL’s Calves
Wednesday Wide Pull DB Row DB Incline Press DB Bench Press Push‐Ups TSCrunches
Friday Rear Delt Side Raise Seated Tri Ext. Flat Tri Ext. Standing Pro Curls Standing Hammer Curls
Wednesday Narrow Pull Wide Pull DB Bench Press DB Incline Press Push‐Ups TSCrunches
Friday Rear Delt Shoulder Press Incline Tri Ext. Seated Tri Ext. Seated Simul Hammer Standing Pro Curls
Wednesday DB Row Narrow Pull DB Bench Press Flys Push‐Ups TSCrunches
Friday Side Raise Shoulder Press Flat Tri Ext. Incline Tri Ext. Standing Hammer Curls Standing Pro Curls
Week 2: Optimism Monday Squats Lunges RDL’s Calves Week 3: Responsibility Monday Calves Lunges Squats RDL’s
Week 4: Fortitude Monday Lunges Squats RDL’s Calves
Wednesday Wide Pull DB Row DB Incline Press DB Bench Press Push‐Ups TSCrunches
Friday Rear Delt Shoulder Press Seated Tri Ext Flat Tri Ext. Seated Simul Hammer Standing Pro Curls
Wednesday DB Row Wide Pull DB Bench Press DB Incline Press Push‐Ups TSCrunches
Friday Side Raise Should Press Incline Tri Ext. Flat Tri Ext. Standing Pro Curls Standing Hammer Curls
Wednesday Wide Pull DB Row DB Bench Press Flys Push‐Ups TSCrunches
Friday Rear Delt Side Raise Flat Tri Ext. Incline Tri Ext. Seated Simul Hammer Standing Pro Curls
Wednesday Narrow Pull Wide Pull DB Incline Press DB Bench Press Push‐Ups TSCrunches
Friday Rear Delt Shoulder Press Seated Tri Ext. Flat Tri Ext. Standing Hammer Curls Standing Pro Curls
Week 5: Commitment Monday Squats Lunges RDL’s Calves Week 6: Enthusiasm Monday Calves Lunges Squats RDL’s Week 7: Diligence Monday Lunges Squats RDL’s Calves
Week 8: Courage Monday Squats Lunges RDL’s Calves
Wednesday DB Row Narrow Pull DB Bench Press Flys Push‐Ups TSCrunches
Friday Side Raise Shoulder Press Incline Tri Ext. Seated Tri Ext. Seated Simul Hammer Standing Pro Curls
Wednesday Wide Pull DB Row DB Incline Press DB Bench Press Push‐Ups TSCrunches
Friday Rear Delt Shoulder Press Flat Tri Ext. Incline Tri Ext. Standing Pro Curls Standing Hammer Curls
Wednesday DB Row Wide Pull DB Bench Press DB Incline Press Push‐Ups TSCrunches
Friday Side Raise Shoulder Press Seated Tri Ext. Flat Tri Ext. Standing Hammer Curls Standing Pro Curls
Week 9: Perseverance Monday Calves Lunges Squats RDL’s Week 10: Excellence Monday Lunges Squats RDL’s Calves
Week 11: The Journey Continues: TSC Decathlon, Healthy Celebration and New Goals.
Heart of a Champion 4th Quarter Cardio: Ride, Run, Row!
Tuesday & Thursday Each cardio session you can choose to ride, run or row either in the great outdoors or inside on gym equipment. The intensity level is specific to you. 60% percent intensity is 60% for you, 100% intensity is your best effort. Challenge yourself to constantly improve. Raise the bar, do it for your heart. To help determine your intensity levels, try using the watts measurement on a treill, stationary bike or ergometer (rowing machine). Give your 100% effort and get the watts reading. Then you can use this measurement to calculate your sixty, eighty and ninety percent intensities. Time 5 minute 2 minute 1 minute 10 minutes 2 minutes
Intensity 60% 80% 90% 80% 90‐100%
The Label The Warm‐Up The Bump‐Up The Fun One. The Champions Ten The 2‐Minute Drill
Make sure you hit 100% intensity as you finish the 2‐minute drill. Try to improve your maximum watts score every time you perform a 4th Quarter Cardio workout on a machine. *If you have an injury that makes it difficult to ride, run or row you can substitute another piece of cardio equipment like an elliptical machine.
The TSC 300 Challenge
Saturday The Saturday workout is The TSC 300 Challenge. It’s a quantitative fitness test that allows you to measure your progress as you improve your health and fitness. The TSC 300 Challenge is a 3‐part physical fitness test that was adopted from the same standards that are used to evaluate Army Rangers, Navy Seals and Force Recon Marines. The test is made up of three basic exercises, pull‐ups, push‐ups and a three‐mile run. Each section of the TSC 300 Challenge is worth a maximum of 100 points. To max the test a TSCer must score 100 points in all three categories. To score 300 you will have to develop balance, coordination, strength and endurance. It’s entirely possible that if you are just starting the TSC Heart of a Champion Training & Nutrition Program that you may score zero points the first few times you take the TSC 300 Challenge. That’s okay! Take the test anyway and give your maximum effort. The goal of the TSC 300 Challenge is to motivate you to make consistent improvement and to quantify your progress. By pushing yourself to improve your score on The 300 Challenge you will enjoy the simultaneous benefit of making a staggering TRANSFORMATION as you burn fat and build lean muscle. The Events Pullups: Complete as many “dead‐hang” pull‐ups as possible. This means fully extending your arms at the bottom of the pull‐up and bringing your chin even with the top of the bar to complete one repetition. Pushups: Complete as many TSC Push‐ups as possible. Keep your body straight and use a full range of motion. Your upper arms should be parallel to the ground at the bottom of your push‐up. At the top of your push‐up your elbows should be locked or very close to the locked position. You may pause briefly during your set, but you must maintain proper push‐up position, this will really test your core‐ strength as well.
The 3Mile Run: Run three miles as fast as you can! I recommend setting up a 1.5‐ mile course and performing 2 laps. Also try to run on grass if possible, this will reduce the impact on your ts. The Scoring For Men: Pullups: Each rep is worth 5 points and the max score is 20 pull‐ups for 100 points. Pushups: Each rep is worth 2 points and the max score is 50 push‐ups for 100 pts. The Run: 18:00 minutes or less scores 100 points. Subtract 1 point from 100 for every ten‐second increment above 18 minutes. For Women: Pullups: Each rep is worth 10 points and the max score is 10 pull‐ups for 100 pts. Pushups: Each rep is worth 4 points and the max score is 25 push‐ups for 100 pts. The Run: 21:00 minutes or less scores 100 points. Subtract 1 point from 100 for every ten‐second increment above 21:00 minutes. The Purpose of The TSC 300 Challenge is to give you a benchmark for you to improve upon every week. You should strive to improve your score 5‐10 points or more every week. For more information on The 300 Challenge check out this YouTube video: http://www.youtube.com/watch?v=Z6f7Z‐ OfF4s&feature=channel_page SCORING EXAMPLES John does 11 pull‐ups, 29 push‐ups and runs the 3‐mile in 24:04, his score is 176. Bryan does 0 pull‐ups, 2 push‐ups and runs the 3‐mile in 32:50, his score is 15. Jane does 7 pull‐ups, 22 push‐ups and runs the 3‐mile in 23:09, her score is 245.
THE TSC NUTRTION10 PROGRAM
The better you eat, the better you feel it’s as simple as that. It’s easy to eat better just follow 10 simple rules everyday and you’ll notice remarkable improvement: 1. Hydrate with Water: Avoid sodas, juices, and “sports drinks.” Drink cool refreshing water instead. Consume 2 cups (1 tall drinking glass) of water 6‐8 times a day. Meet or exceed your water intake goal, it’s vital. Water regulates the metabolism and keeps your body functioning efficiently. 2. Eat Six Meals: By eating more often during the day, you keep your metabolism burning hot and prevent excess calories from being stored as fat. Eat meals every 2‐ 3 hours throughout the entire day. 3. Eat Balanced Meals: A meal is balanced when you combine a serving of lean protein with a serving of complex carbohydrates with a fruit or vegetable. In total, meals should range from 200‐500 calories. 4. Meet your Protein Goal: It’s essential to consume the proper amount of protein to training and recovery during the Power‐10 Challenge. You should consume 0.6 to 0.8 grams of protein per pound of your goal weight. This will ensure that you are getting proper quantities of the essential amino acids and meeting your protein requirements. 5. Know Your Serving Sizes: Read labels and learn how much food equals a serving size. In general a serving of carbohydrates is about the size of your fist, a serving of protein is the size of your palm. Many fruits and vegetables are already naturally apportioned in serving sizes, a serving size of apple is one apple, this is true for oranges, carrots, potatoes etc. It’s unnecessary to measure and weigh all your food, just make sure you can approximate calories and serving size. 6. Replenish: Have a piece of fruit within 10 minutes of completing your morning workout. Enjoy a balanced meal within 60 minutes of completing your morning workout. 7. Utilize the Bedtime Snack: Consume your 6th and final meal of the day within 30 minutes of bedtime. Consuming a small, balanced meal before bed gives your body the energy and building blocks to recover during the night. Aim for 200‐300 calories; try mixing fat‐free yogurt and low‐fat cottage cheese.
8. Plan Ahead: Avoid missing meals or consuming unhealthy alternatives by planning ahead. Pack sandwiches and other healthy meals for the office or when you’re on the go. Keep a box of Meal Replacement Bars in a backpack, purse or the trunk of your car, “just in case.” 9. Utilize Smart Snacks: The best snacks in the world come straight from nature. Knock out cravings with a serving of nuts, berries or a piece of fruit. Ten cashews, a handful of your favorite berries or an apple will silence cravings. 10. Enjoy Your Reward Meal: Every week you need to plan and enjoy a reward meal. You can choose any foods you desire, you can order an appetizer, main course and desert. You could have nachos, prime‐rib and apple‐pie a la mode, if you want. The reward meal has three objectives; first, it rewards you for a great week of consistent effort. Secondly it super charges your metabolism by forcing it to process more than the usual 200‐500 calories per sitting that it’s becoming accustomed too. Finally, it replenishes your energy reserves and prepares you for another great week of transformation. ********** TSCers the goal is constant and consistent improvement. we aren’t perfect, but it is our humanity that allows us to be great and therein lays the challenge. If you break one of the rules on the Nutrition‐10, realize the mistake and move on. The important thing is to continually strive to improve. That’s everything you need to know, all the basics, all the fundamentals, now it’s up to you. Make it Happen! Make a Balanced Meal: Choose one item from each column to create a meal. Complex Carbohydrates Pasta Breads Potatoes High‐Fiber Tortillas Rice Oatmeal Cereal Beans Fat‐Free Yogurt* Yams
Fruits and Veggies Apple Banana Orange Carrot Broccoli Spinach Strawberries Blueberries Blackberries Raspberries
Lean Protein Chicken Breast Turkey Breast Low‐Fat Cottage Cheese Salmon Tuna Halibut Top‐Round Steak Top‐Sirloin Steak Lean Roast Beef Egg Whites
*Fat‐Free Yogurt is certainly a less‐complex carbohydrate, but it’s still a great option for TSCers.
TSC Smart Snack Examples a) b) c) d) e) f) g) h)
10 cashews with a glass of water. 10 almonds with a glass of water. An orange with a glass of water. 10 strawberries with a glass of water. 10 Blackberries with a glass of water. A carrot. An apple. A banana.
Calculate Proper Protein Range: Goal Weight x .6 grams = lower limit ‐‐‐‐‐ 160 x .6 = 96 grams Goal Weight x .8 grams = upper limit ‐‐‐‐‐‐ 160 x .8 = 128 grams If a 5’7”, 185 lbs man wanted to weigh 160lbs at the end of the Power‐10, his goal range for protein would be between 96 and 128 grams per day.
TSCers… TRANSFORM!
THE HEART OF A CHAMPION BONUS PROGRAM
TSCers, the Bonus Program offers you the opportunity to go above and beyond the Heart of a Champion Program. It allows you to set the bar higher and achieve a more miraculous transformation. The Bonus Program is not extra credit; TSCers have the responsibility to themselves to complete all of the Heart of a Champion workouts. The Bonus is for TSCers that want to take their transformations to the next level and smash through their goals. Best of all, the Bonus is fun! As you advance on the POWER‐10 Challenge, your body will become more healthy, fit and athletic. The Bonus is simply putting your body to good use and enjoying physical activity. There are three levels to the Bonus Program. a. Foundational Health and Fitness b. Above and Beyond c. The Champions Circle RECOMMENDED BONUS ACTIVITIES Baseball/Softball Basketball Bowling Build a Snowman and go Sledding Construction Cross‐fit Cycling/Spinning Dancing Flag/Touch Football Gymnastics Hiking
Horseback Riding Ice Hockey Ice Skating Marital Arts
Snow Shoveling Stair Master/Elliptical Surfing Swimming
Mountain Biking Paintball Rafting Roller Skating/In‐line Skating Skateboarding Skiing Snowboarding
Tag/Capture the flag Tennis Volleyball Wakeboarding Walking Wii Fit Yoga
THE HEART OF A CHAMPION BONUS PROGRAM LEVELS Level 1: Foundational Health and Fitness: TSCers perform all the prescribed workouts in the Traning‐10 program and strive to consistently improve their performance. They adhere to the principles and rules of the Nurtrition‐10 program and make stunning transformations. Level 2: Above and Beyond: TSCers meet all of the Level 1 requirements and perform Bonus activities on 34 different days during the week in order to make astounding Transformations. Level 3: The Champions Circle: TSCers The Champions Circle when they commit to meeting all of the Level 1 requirements and perform bonus activities 5 or more days during the week. Champions Circle TSCers perform bonus activities joyously and feel blessed to have the opportunity and ability to use their bodies in so many fun and dynamic ways. ********** You should enjoy each bonus activity for 30 minutes or more. Please note that you must accomplish bonus activities on different days of the week to count towards Levels 2 and 3. For instance, if you wake up at dawn on a Saturday go surfing at Huntington Beach for a few hours and then meet some friends and play beach volleyball for two more hours and then decide to go in‐line skating to Newport Beach and back, you will have enjoyed a wonderful day at the beach, but this will only count as 1 day toward Levels 2‐3. Alternatively, you could take 45‐minute walks every evening Monday thru Friday and the Champion’s Circle. The Bonus Program is really about enjoying your body and physical activity. You should play at the beach or play in the snow or train for a black belt or go for peaceful walks in the evening. Find activities that you enjoy and do them! The Champions Circle.
THE TSC POWER10 CALENDER
Week 1: Integrity Monday Tuesday Wednesday Leg Day! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS
Thursday Friday Saturday Sunday 4th Shoulders, TSC 300 Rest, Quarter Triceps & Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS
Week 2: Optimism Monday Tuesday Wednesday Leg Day! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS
Thursday Friday Saturday Sunday 4th Shoulders, TSC 300 Rest, Quarter Triceps & Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS
Week 3: Responsibility Monday Tuesday Wednesday Leg Day! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS
Thursday Friday Saturday Sunday 4th Shoulders, TSC 300 Rest, Quarter Triceps & Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS
Week 4: Fortitude Monday Tuesday Wednesday Leg Day! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS
Thursday Friday Saturday Sunday 4th Shoulders, TSC 300 Rest, Quarter Triceps & Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS
Week 5: Commitment Monday Tuesday Wednesday Leg Day! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS
Thursday Friday Saturday Sunday 4th Shoulders, TSC 300 Rest, Quarter Triceps & Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS
Week 6: Enthusiasm Monday Tuesday Wednesday Leg Day! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS
Thursday Friday Saturday Sunday 4th Shoulders, TSC 300 Rest, Quarter Triceps & Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS
Week 7: Diligence Monday Tuesday Wednesday Leg Day! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS
Thursday Friday Saturday Sunday 4th Shoulders, TSC 300 Rest, Quarter Triceps & Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS
Week 8: Courage Monday Tuesday Wednesday Leg Day! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS
Thursday Friday Saturday Sunday 4th Shoulders, TSC 300 Rest, Quarter Triceps & Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS
Week 9: Perseverance Monday Tuesday Wednesday Leg Day! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS
Thursday Friday Saturday Sunday 4th Shoulders, TSC 300 Rest, Quarter Triceps & Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS
Week 10: Excellence Monday Tuesday Wednesday Leg Day! 4th Chest Quarter & Cardio Back BONUS BONUS BONUS
Thursday Friday Saturday Sunday 4th Shoulders, TSC 300 Rest, Quarter Triceps & Challenge Recover, Cardio Biceps Reward BONUS BONUS BONUS BONUS
Week 11: The Journey Continues: Healthy Celebration and New Goals.
TSC POWER‐10 Sample Day: 7:03 am ‐ Alarm rings, spring out of bed, brush teeth and drink a glass of water. 7:10 am – Pull out of the parking garage and drive 1.9 miles to the gym 7:19 am – Begin Workout. 7:51 am – Back in the car, peel a banana and eat it while driving home. 8:02 am – Take a quick shower and get ready for work. 8:28 am – Enjoy a bowl of my favorite 0’s cereal. 8:46 am – Leave for work. 8:55 am‐ Arrive at work. 11:30 am‐ Enjoy a turkey sandwich and an apple at my desk. Noon – Go for a walk with a co‐worker during my lunch hour (BONUS!) 2:30 pm – Enjoy another Turkey sandwich and an apple. 5:00 pm –Leave work and drive home. 5:30 pm – Sit down to a plate of spaghetti, chicken breast and fresh veggies. 6:00 pm – Answer emails, make phone calls. 8:30 pm – Meet friends and a local Restaurant. I order the small cut of the top sirloin, a baked potato, and veggies. 10:30 pm – Do some reading. 11:30pm – Make my bedtime snack, the 6th meal, fatfree blueberry yogurt, a scoop of cottage cheese and 5 sliced strawberries, swirled in a bowl. Delicious. 11:45 pm – Brush teeth. Midnight: Lights out, Sweet dreams, natural secretion of growth hormone, makes me stronger, healthier and better for tomorrow.
THE TRANSFORMATION TEN Ten virtues to guide you, week by week, through the POWER10 Challenge.
1. Integrity
Adherence to moral and ethical principles; soundness of moral character; honesty.
2. Optimism
A disposition or tendency to look on the more favorable side of events or conditions and faithfully expect the best possible outcome.
3. Responsibility The state of being able for something within one's power and control.
4. Fortitude
Strength of mind that enables a person to encounter danger, pain and adversity with courage.
5. Commitment An agreement or pledge to take action. 6. Enthusiasm
A whole‐hearted devotion to an ideal, cause, study or pursuit.
7. Diligence
The earnest and persistent exertion of body and mind to accomplish what is undertaken.
8. Courage
The quality of mind or spirit that enables a person to face difficulty and adversity with bravery and valor.
9. Perseverance The steadfast and tenacious pursuit of a goal, purpose, or course of action, especially in spite of difficult opposition.
10. Excellence
The state of suring expectations in a superior manner.
TSCers, make it happen. Transform.
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