Hi Friend,
Happy Sunday to you! I hope you're recharging today and getting excited for the Thanksgiving week. I sure love this holiday and celebrating with family and friends and I hope you do too. A favorite thing I love about this holiday is the abundance and variety of different foods, especially when I get to celebrate it with the Portuguese side of the family (like this year) where different cultural foods are served. This is definitely a splurge day for me and as such I need to be thoughtful with my meal consumption leading up to Thanksgiving (eating less) and after (eating green) as well as prioritizing my Burn & Earn workouts the morning of (awaiting BG confirmation) and after. You probably have a little different schedule this week too and as such you need to be thoughtful with planning your days and for the purpose of this email, planning your workouts (what gets scheduled gets done - or at least has a chance!). So below are your Challenge Workouts. CW#3 is the shortest (20min) & easiest, #2 is medium (22min) and #4 is the longest (42min), most challenging and most effective. Schedule them around the time you'll be most successful in doing them. Fill those workout cards and let's all prepare for the last phase of the year and peaking for Holiday Hotness and Winter Sports Ready!
P12, Challenge Workouts
Schedule. Do. Record. Post. Shout Out!
Empowerment Week Plan
Empowerment week is when you choose what you do or don't do. Unless you're feeling muscularly beat up and you need some self-care time (yoga, massage, hydrotherapy, manual therapy, ...), I HIGHLY encourage you to execute the plan by doing your CW's and hitting your cardio goal while you have momentum. It's the best chance for you to maximize the benefits of this quarters goals. Here's the plan if you need a refresher.
Cardio Minutes - Week 3
Time Day 1 Day 2 Day 3 Total
6:00am 21 22 16 59
9:00am 21 22 16 59
6:30pm 21 22 21 64
You've got half a day to go out and hit your cardio goals. You can do it!
Cheers and see you soon!
Your coach,
Mike Alves
Burn & Earn
p.s. attached are the CW's
p.p.s. minutes are due Monday!
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