Wow! How gorgeous was today? I think 2015 is going to be the greatest year ever in Boston history, most especially because of the February we endured. When you have the right conditions you can turn coal into diamonds and I believe we lived through the right conditions and now Bostonians are ready to just explode with excitement, energy and creativity. Friend, aren't you bubbling with enthusiasm to just get out, and be, do and create? Or maybe it's just me. :-)
Cardio Minutes - Week 3
Time Day 1 Day 2 Day 3 Total
6:00am 14 14 13 41
9:00am 14 14 13 41
6:30pm 14 14 13 41
Minutes are low, but private measurements were outstanding. Keep hitting those goals. You won't regret it.
Empowerment Week Plan
What are you supposed to do next week? Finish your workout card by completing all 3 challenge workouts and hitting your cardio goal by doing a selection of recommended interval training workouts. Then go buy some fun summer clothes that don't yet fit and hang them someplace visible as a reminder to make every workout in phase 5 and to choose best self foods over comfort foods. Here's your EWP if you need a reminder of what to do and the recommended interval training workouts.
2015, P4, Challenge Workouts
Will this be the 1st week of 2015 you can do an outdoor challenge workout?
pdf: CW pdf.
video: CW #2
video: CW #3
video: CW #4
Every time you post your results to FB you get recognition for doing it, you inspire your peers because you did it and you get a shout out from me w/ a virtual high five and hoo-rah for doing it. This is known as encouragement and builds your self-confidence. Don't dismiss this. You can never have enough self confidence.
Guest Day
Just a reminder that GD has been moved from the middle classes of week 3 to the middle classes of week 1, that way everyone's learning at the same time and the guests don't get crushed. Out of town guests are welcome any time.
6:30pm, T, 4/21 @ MC
6:00am, W, 4/22 @ BG
9:00am, W, 4/22 @ MC
Please have your guest pre-register 24 hrs in advance so I can prepare. Hey, why not invite them now. Copy, paste & share this link: http://bootcampboston.com/vig
Referrals
As I continue to help you get in your best shape, would you consider helping me to grow my business.
You can help me by referring someone who's a good fit (nice, pain & injury free and wants to get better).
Here are 5 ways you can help me grow my business:
1. Gift Cards - hand out the new gift cards to someone who'd love what we do.
2. Testimonials, yelp reviews, google reviews, facebook reviews
3. HR - introduce me to your HR so your peers at work can benefit w/ increased productivity.
4. School Donations - if your school does a fundraiser, I'd be happy to donate a gift certificate.
5. Introductions - if you know people of influence I should meet, please connect us
You however are my 1st priority, so if you're not happy with your pace of change or you're not absolutely loving your experience, please let me know so I can keep you and do better.
Plan for Tomorrow, then Live for Today.
Life teaches a lot of lessons and one is to be present and enjoy the moment, however I believe that you must 1st plan for tomorrow and then live for today, so if you also agree with this, let's plan to have an awesome summer of fun and then enjoy the process of getting 1% better each day.
Q1. What is 1 way you can have an awesome summer of fun?
Q2. What 1 habit, that if you got 1% better each day at would help yield the answer to Q1?
Your coach,
Mike Alves
Plan for Tomorrow, Live for Today!
p.s. please reply with your cardio minutes.
p.p.s. build your self-confidence by getting recognition for completing @ home challenge workouts. Post your results to FB.
p.p.p.s. Let's plan to get better together, And live for today!
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