Our calendar certainly presents in a way that is unique to our program and if you've been with us a while, you're more familiar with reading it. Regardless I'd like to point out some Key Points.
Group Personal Training for Health, Body Transformation and Performance. - We offer group personal training for health, body transformation and performance.
- Group personal training, means you train as part of a team, yet your group program becomes personalized because you choose the exercises levels and loads that are best for you and record them on your own personal workout card.
- Health is first because that's the most important. First do no harm and make sure the program, the cardio and nutrition plan are all geared to improve health.
- Second is body transformation because whether you want to admit it or not, nobody wants to have to buy bigger clothes (unless that's your goal). Most everyone feels better if they look better, so we mine as well make sure our program helps you to look better.
- Third is performance, because if you're going to spend time and effort training, then let's get better at it and be better in life because of it.
Class Schedule Still same days and times, but the workout schedule will change. 6:00am, M / W / F @ BG 9:00am, M / W / F @ MC 6:30pm, M / T / Th @ MC
Every week day is covered with this schedule, giving you lots of flexibility to train if your schedule changes.
New Workout Schedule Week 1&3 6:00am, M / W / F: ABA 9:00am, M / W / F: ABA 6:30pm, M / T / Th: BAB *ABA stands for Workout A, Workout B, Workout A and vice versa for BAB.
Week 2&4 (EW) 6:00am, M / W / F: BAB 9:00am, M / W / F: BAB 6:30pm, M / T / Th: ABA
This means you can now train 4x/wk regularly or for make ups and not get the same workout.
Example 1: 6:30pm, M, Workout B 6:30pm, T, Workout A 6:30pm, Th, Workout B 6 or 9am, F, Workout A
Example 2: 6 or 9am, M, Workout A 6:30pm, M, Workout B 6:30pm, T, Workout A 6:30pm, Th, Workout B
Example 3: 6:30pm, M, Workout B 6:30pm, T, Workout A 6 or 9a, W, Workout B 6 or 9a, F, Workout A
Two 6 Week Jump Starts in 1st 6-Months 6 Week Jump Start #1: Winter Break Ready! Jan 8 to Feb 17
6 Week Jump Start #2: Memorial Day Makeover April 23 to June 4
High Intensity Interval Strength & Conditioning When you do high intensity training all the time, you get fast results, however there's an increased risk of injury due to potential overtraining, fatigue and exercise execution. Letting you choose (with guidance) the right exercise for you and going at your own pace (so if you need to rest, you rest) are 2 ways, we manage injury risk. A 3rd way is built in recovery weeks, or forced rest periods, also known as empowerment weeks, in which there are no face to face workouts and you choose whether to keep training or not based on how your body feels.
Phases A phase traditionally consists of 3 weeks of face to face coaching and 1 week in which you train on your own. Another way of looking at it is we spend 3 weeks learning a program and learning how to read, use and record on your workout card and then you get 1 week to practice on your own. We're basically teaching you how to train so you can be in shape for a lifetime by giving you and teaching you how to use workout cards and do the associated exercises.
Since most of our empowerment weeks, are lined up with common vacation times, you'll already know the routines and have your own workout card with any notes you've recorded on it, so you could bring your equipment (we teach do anywhere workouts using minimal equipment you bring) wherever your are or go to a local gym or hotel gym and get most of your workout done.
Themes Each day, week, phase, quarter and year has a theme.
We have linear and lateral days. Vertical Push & Pull days, Horizontal Push & Pull days, 2-leg knee push / 1-leg hip push days and 2-leg hip push / 1-leg knee push days.
Intro / teaching / sore weeks, demo / less sore weeks, no demo / record weeks and train on your own / recovery / challenge / empowerment weeks.
Phases have strength, hypertrophy, endurance, power endurance, fast & strong themes.
Quarters have seasonal themes, that consider where you're starting from and where'd you like to go.
Example 1: Q1 - Winter (3 phases) Pillar stability, weight loss, team training, fast workouts and spring sport ready.
Example 2: Q2 - Spring (3 phases) Fat loss, station training, beach season and summer sports ready.
Example 3: Q3 - Summer (4 phases) Muscle building & fat loss, station training, strength & power, high performance, beach season #2, continued summer sports training and peak for fall races and fall sports.
Example 4: Q4: Fall Gradual taper of intensity. When life stress goes up, training stress goes down (most of the time). Fight holiday season weight gain, Peak for Holiday Hotness, year end measurements and be winter sports ready.
This years theme was to be faster and quicker.
Get Away Days and Recovery Days When I worked for the Red Sox, sometimes we'd have get away days, which meant the last game of a series was played in the afternoon so you could easily travel and be recovered for a game somewhere else the next day. You see it often in the Major Leagues.
If you want to do a 3 day weekend and still get your training in, you could train at 6:30pm, Th night and leave from there or ride that evenings high to finish packing & loading the car, then leave first thing in the morning. You could also get 1 last workout in at 6am, or 9am, pack after the 6am or before the 9am and hit the road, when the morning rush dies down, enabling you to still get your workout in and get a full day away.
You could also, if you wanted to get a full Sunday or partial Monday away, miss the Monday morning workout (that felt real weird to write, no one's missing a Monday morning workout, right?!) and still get your workout in by coming back for the 6:30p workout that night.
And if you need the full Monday off for a recovery day, with our new evening schedule, you can still get your 3 workouts in by training,
6:30p, T, 6a or 9a, W 6a or 9a, F
or
6:30p, T 6:30p, Th 6a or 9a, F
That's pretty cool and flexible.
Vacation Schedules I love that we build our grocery purchases around Costco trips because of the value we get on the front end and also because of the check we get on the back end that basically pays for our membership and sometimes more. Take a vacation whenever you can get it, but when possible, try to plan your vacation around empowerment weeks. You'll feel extra good if you do and you'll have a plan, that you know well, to follow if you choose.
Empowerment Weeks Most empowerment weeks line up with major public holidays and time off from school, so it makes it easier to have built in recover weeks, when you might be away anyways.
We've got many grade school winter breaks covered (Feb), college spring break (Mar), grade school spring breaks (Apr), 4th of July week, last week of July, last week of August, Thanksgiving week (Nov), Christmas week (Dec) and New Years week (Jan) among others. I did this on purpose. No body wants to feel bad about missing workouts, so for the most part, many weeks, you might be away, we're off too. It's not perfect though.
M&O&ND M = Measurements as in Private Measurements, O = Orientation and ND = Nutrition Discussion. We measure privately at the beginning and end of every phase, to track your health and body composition metrics. I've quoted it before and I'll quote it again. "What gets measured, gets managed (Peter Drucker)" It may be just me, but I love measurements. It's a quick 5 minute appointment every 3-4 weeks that keeps me honest and more thoughtful the 2 preceding days, helps ground me and get me back on track if I have too much fun and it's something I look forward too. Friday Kick a** weigh ins do the same thing.
Orientation is super important for new people to teach them all the things we don't teach in class anymore like our foam rolling routine, how to read and use the workout card, our pull up progressions, their cardio plan and their nutrition plan. Plus they get direct, in person, access to me, in a calm setting so they get most of their questions answered and can hear other people's questions and my answers they hadn't thought to ask.
Nutrition Discussion, I see as a super valuable complement to training, health and more important to your life. You're going to eat for the rest of your life, so why not have a personalized plan, that helps you go from where you are to where you want to be and help you manage and participate fully in the things you love and have it work for you and your circle. We have 3 progressions (weight loss, weight maintenance / fat loss and performance / muscle building / weight gain). Personally I want to live and most everyone wants to live in the performance category, because that's closest to what most people have always known, but fine tuned a bit to complement current goals. This is category is where kids live. This is the category where you have to eat a lot, because you expend a lot because of your lifestyle and your body composition / metabolism.
Holly Harvest Fair Sacred Heart Parish hosts this event every year and the ladies who run it like to have the gym 2 days early to set up, so we get bumped. The 9am, F will get moved to the boys and girls club and the 6:30p, Th will be rescheduled to the M of Thanksgiving Week. Not ideal, but making lemonade.
Year End and Year Beginning Private Measurements You get to choose to be the person who says, every year I gain weight or every year I maintain and/or lose weight. It's up to you. The fall quarter is tough with the back to school, back to work stretch and stress of September. October is a break for you to catch your breath, but then those Halloween candies come out and they're fun, but also 100 calorie snacks that can add up quick and causes sweet cravings and last for days and sometimes weeks if you're not thoughtful about it. November has my favorite holiday in Thanksgiving, and for me it's an all afternoon day of consuming wonderful foods with my favorite people, though not this year because my girls were sick, so it was a different holiday, and then there's the leftovers (yumbo), that could last however long, depending on your care package or if you hosted. December is holiday party after holiday party, which means lots of late nights, over consumption and tons of fun, but a lot of stress, not a lot of sleep or recovery, which all combined makes your immune system vulnerable, clothes a bit tighter and the scale read differently.
I like to participate fully and use my tools, like the Sean C 30 for 30 challenge of 30 workouts in 30 days, eating to contentment vs fullness, burning & earning, chasing alcohol with water and sleeping as much as possible, though, we know that's a bit challenging this month.
I also use the Y/E measurements as a carrot to finish the year better than last year and the Y/B measurements as a check in to see what happened b/w Y/E and Y/B measurements. No guilt, only a check in. Finish the year strong and start the year fresh.
And that, Friend, is our 2018 Schedule and Key Points. I hope your December is going great and I hope to see you soon and in the new year, as we start year #10 (wow, we're about to finish 9 full years)!
Pulling back the curtain,
Coach Mike
p.s. renewals will be going out hopefully this week with returned renewal hopefully all in by Monday, Dec 18.
p.p.s. if you know someone who'd be a great fit for us, please share my website and contact info or even better, do an email introduction between us.
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