| Fresh cut Friday to you, Friend!
Do you love getting your hair cut? Do you ears turn red when you get a fresh cut?
I do for both.
The Alves family will be celebrating one of Vanessa's friends 40th birthdays at the beach, so I'm getting all fresh for the occasion. It's been a long time since we've hung with friends at the beach for multiple days and we're super excited. Kids will play together and so will the adults. Yay!
Being the resident strength & conditioning coach, I'll be sure to invite anyone who wants to get up, to join me for some early burn & earn workouts by the pool, beach or local playground. So fun!
Record Week - P8, Week 3 Wow! What a great, high effort and high intensity week of training. It sure is inspiring watching the members become so empowered and get work done. Fast. Strong. Athletic. Enduring. Competitive. Bada**. Beautiful. Sweaty.
I love it and I hope you do too. This is where everyone is going. We'll keep making it both super easy to get started no matter where you're starting from or what you have or haven't done lately AND it'll be progressive, so if you're super consistent, you'll get better, stronger & be able to do more skillful things like next phases 1-leg hops with a double bounce, hand stand push ups and/or 1-leg squats to a small medicine ball.
You know your old way of self-care (eating, moving & recovering) doesn't work and that to become the best version of yourself and STAY THERE you have to jump all in, with this new lifestyle and when you do, gradually over time you'll win, keep winning and "the bad luck karma" will go knock on someone else's door.
RSVP for P9, PM's & ND To make sure you're on the right track, to make sure you're getting to your goals the fastest and to make sure you're making everything EASY for you,
you've got get some consistent data stamps AND make sure you're using the right plan.
7-9am, Sat, July 29, 2017 @ MC
1:30-2:45pm, Sat, Jul 29, 2017 @ MC
Empowerment Week Plan YOUR nutrition plan is what's going to get you towards your goals the fastest, help you stay there and will change as your goals change. Your nutrition habit is how we bridge the difference between your nutrition plan (most optimal) and we're your currently at.
The Empowerment Week Plan is how you individualize what's best for you, allowing you to keep doing strength & conditioning to accelerate and compound your progress towards your goals or to recover, so you're body can heal and come back stronger. Remember our whole program is high intensity strength & conditioning workouts because it yields fast results, but if you do it all the time without recovery, you'll become susceptible to injuries and burnout. You can also become susceptible to injuries and burnout if you sit on your butt too much and don't make time for yourself.
So next week is EW and the way I see it there are 3 options.
1. Do your workout card, hit your cardio goal, practice your nutrition plan daily and get enough sleep to jump out of bed energized.
2. Do the challenge workouts (record your results on your workout card), hit your cardio goal, practice your nutrition plan daily and get enough sleep to jump out of bed energized.
3. Do know strength training to let your muscles & joints heal. Do 250min for males and 360min for females, practice your nutrition plan daily and get enough sleep to jump out of bed energized.
*If you're on vacation, you can do whatever you want, but consider using the time to set yourself up for a great return vs. coming back happy and 2+ steps back. One step back is o.k.
Everything is more challenging as you age, but the great news is you're much smarter than you were when you were younger, so you do less stupid stuff, less often, so you could stay better longer.
**You can do other strength training and there are times this could be appropriate, but most of the times its not and you'll have better progress in CYBBC if you do our workouts.
Familiar = High Execution and Quality Results
vs.
New = Reduced Execution and Mediocre Results
Challenge Workouts *the pdf has CW#3 from P7 linked because P8's CW#3 is not yet loaded to youtube.
Cardio Minutes - Week 3 Time Day 1 Day 2 Day 3 Total 6:00am 21 23 23 67 9:00am 23 23 23 69 6:30pm 23 23 23 69 Minutes are due Monday! You can do it!
Phase 9 Mon, Aug 7 to Sat, Aug 26. Workout cards and warm ups are ready to share. I'll present them with an overview on Friday.
Shout Outs! - Alicia Straus, Christine Murphy, Joshua Gann, Amy Fleischman, Paula Pollis, Michaela Millot, Stephanie Bucci, Marc Steinberg, William Savage, Ricardo Abech, Theresa Nibi, David Bono, Ozge Getkin, Nelson Aquino and Emily Pardo had PERFECT Attendance for Phase 8! High Five for making change happen!
- Alicia Straus, Marisa Cimino, Ceci Dunn, Jim Pelis, Christine Murphy, Amy Fleischman, Krista Kett, Lisa Listerman, Anne Marie Dunne, Michaela Millot, Stephanie Bucci, Marc Steinberg, William Weinreb, Ricardo Abech, Theresa Nibi, David Bono and Emily Pardo all hit their cardio goals! High Five! You did it!
- Alicia Straus, Christine Murphy, Karna Krishna, Melissa Mullen, Stephanie Bucci, William Savage, Elizabeth Dean, Ricardo Abech and Emily Pardo all beat their last kick a** weigh ins! Well done.
- Lisa de Lima has a big birthday this weekend, so if you're friends with her send her a text or email!
- Happy Birthday to our August Members: Sharon Russo, Amy Fleischman, Julie Tishler and Nelson Aquino!
- to Ceci Dunn as she hikes the Mayan ruins with her family. That's an adventure!
- to Jim Pelis for bringing his daughter to the 9am today, so he could get his workout in!
- my condolences to Julie Levin for the passing of her father. Tough 12-months for members parents as Ceci's mom passed, Anne Marie's mom passed and Madeline's dad isn't doing well. It's hard to say goodbye and harder and weirder to be at the front of the line when people express their sympathy. We're all thinking of you and I'd love to know your dads name and some of your favorite memories.
- to Mich & Sean Crowley and Lauren & Mike Coyne for getting in couples workouts this week and last week respectively!
- to Will Savage, David Bono, Christine Kern and Lisa Listerman for almost always being 1st to arrive. Definite signs of a winner!
- to Kim Dahlbo for sharing a cool story that her bachelorette party is this weekend and one of the activities they'll be doing is a party spin bus! What?!?!?
- to Theresa Nibi. We already miss you. See you next summer, when the stars re-align and you can potentially join us year round.
- to David Bono, Theresa Nibi, Ricardo Abech and Ozge Getkin for having to update your wardrobes because your clothes don't fit!
- to Nelson Aquino and David Bono for being my band relay partners this week! It's not easy having the "fresh guy" as your partner.
- to Emily Pardo for finding a gym on vacation so she could do her workout card! That's how you make change happen girl! Hoo-Rah!
Time to go!
See you tomorrow or the week of August 7!
Your coach,
Mike Alves
Burn & Earn (and eat slowly and stop @ 80% full!)
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