Happy Saturday!
I'll keep this brief because I've gotta hustle to measurements. Thank you for a great phase, a great year and for a great 5 years. I love what I do and I love getting to coach people like you. I hope you love your experience and your results and if you don't or you know how I can make it and them better, please tell me.
Cardio Minutes - Week 3
Time Day 1 Day 2 Day 3 Total
6:00am 14 15 17 46
9:00am 14 15 17 46
6:30pm 14 0 17 31
Empower Week Cardio Plan: click here to view.
Empowerment Week Plan
What do you do during these next 2 weeks: rest, cardio, strength, strength & cardio?
Read your empowerment week plan here.
Challenge Workouts
You may have seen them, you may have done them or you may have heard of them. Attached is the pdf handout and here are the direct video links.
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| Celebrate Change!
We're up to 29 people so far: Krista K & John, Helen R & Norm, Christine M & Richard, Amy L & Guest, Kim C & Neil, Sam C & guest, Carol V & Siamac, Russell N & Jessica, Mich C & Sean, Caroline B & Geoff, Anne Marie D & John, Dan C & Marina Kv, Mike C & Lauren C, Laurel B-W and Michael & Vanessa.
RSVP here to tell me you're coming or email me to tell me you're not!
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| Change Your Body Challenge
We're up to 5 people interested in accelerating their change for 2013: Christine Murphy, Amy Landry, Lena Lorenzana, Sean Crowley, Ceci Dunn. Who's next? Sign Up here
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| Give the Gift of Awesomeness!
Give a gift certificate to CYBBC!
I've partnered with Living Social to position myself in front of motivated resolution makers. If you want to gift someone a gift that could be life change in the best way, consider a 1-month pass to CYBBC.
Click here to gift!
Shout Outs!
P13, Perfect Attendance: Alicia Straus, Marisa Cimino, Dana Dornbusch, Walter Piescik, Ceci Dunn, Christine Murphy, Susan Suminski, Chris Lynch, Mich Crowley, Yari Korchnoy, Amy Landry, Joan Gallant, Bernadette McCarthy, Amy Fleischman, Mike Coyne, Julie Levin, Sean Crowley, Steve Froyman, Krista Kett, Randi Sharek, Lisa Listerman, Tom Crowley, Ellen Epstein, Chelsie Restic-Metcalf, Dan Cohen, Marina Kvitnitsky, Firas Raouf, Lena Lorenzana and Melissa Marxuach. You can't make change happen if you don't show up! You showed up everytime! High Five and Hoo-Rah to you!
Merry Christmas, Happy Festivus and Happy New Year!
Your coach,
Mike Alves
p.s. cardio minutes are due on Mondays! Please be proactive and email me your minutes.
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