Hi Friend,

How was your Thanksgiving and holiday weekend? We did the Annual Thanksgiving Workout then headed to my brother's for a non-traditional meal (Brisket). The weekend was festive getting our tree, decorating, shopping and working on our holiday card.

Last 3 Weeks!

Week 2: 11/27 to 12/1

Week 3: 12/4 to 12/8

Week 4: 12/11 to 12/15

Regular Schedule

We're back to our regular schedule to finish the year.

6:00am, M / W / F @ Virtual

9:00am, M / W / F @ Virtual

6:30pm, M @ Virtual, T / Th @ MC

Year End Break

12/16/23 to 1/1/24,

1st day of Q1, P1 is 6:30pm, T, 1/2/23 @ MC

See our schedule here.

Programming

This week we've got suggested Total DB Loads of:

A2/B2 = 25-45%BW

A3/B3 = 15-35%BW

Go strong on strong days and light & fast on light & fast days

Note: If you feel slow, go fast. If you feel weak, go strong. If you feel bloated go fast. If you feel soft go strong.

Attitude & Mindset

You want to move, look & feel your best this holiday season, for winter sports and ALWAYS. Build your life around your workouts, so you always have your "WHY" accounted for.

Example: why do I want to get up to train? why do I want to go to bed early? So I can look move & feel awesome!

Go have fun at all the gatherings that fit your life. Try to peak for them so you can present your best self. Practice your 80% full, content not hungry, drinking your water before you go. Move if possible when you're there. Move the next day as soon as possible to get back on track. Greens for grains flushes water & bloating. Prioritizing protein spares & promotes muscle mass, helps to hold off hunger longer & helps to increase your metabolism.

See you soon.

Let's make it count!

Mike

p.s. we did 25min / workout last week. minutes are due tomorrow, M, 11/27.