Gorgeous Sunday to you!
I hope you're feeling great from a week of setting personal records and even better about how your power endurance September went. My goal for you is to have you finish the year better than you entered it and to be the person who gets better and more fit each year vs. the person who gains weight every year. Next week is empowerment week. If you need to rest & recovery from hard training, then go ahead. Read the empowerment week plan and figure out where you fit. If you're feeling great and hungry to keep pushing forward complete the challenge workouts. These were some of the hardest (at least CW#2 and #3) and most body changing one's I've created and experienced in a while. To get the most aesthetic changes from your workouts remember you can't out train a bad diet so eat clean, eat until your content, crush your cardio minutes and prioritize your sleep. It's worth it, you're worth it and nothing tastes as good as looking good feels!
Cardio Minutes
Time Day 1 Day 2 Day 3
6:00am 17 17 17
9:00am 17 17 17
6:30pm 17 17 17
Cardio minutes are due Monday. Here's your empowerment week cardio plan.
Challenge Workouts
Empowerment Week Plan
Empowerment week lets you choose between no strength, partial strength or full strength workouts. Regular cardio minutes or increased cardio minutes. Be mindful of where you're at on this spectrum and just do it! You're body will appreciate it, you're mind will feel lighter and you're lifestyle will have better balance.
Happy training!
Your coach,
Mike Alves
p.s. Burn & Earn!
p.p.s. cardio minutes are due tomorrow! change makers are proactive! be the 1st to report!
p.p.s. here's your empowerment week plan.
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