Ask and you shall receive.  Attached is the P11
Challenge Workout PDF and below are the direct
links.  I hope you're having a great start to your
week and you're ready to continue your forward
momentum and to begin your fight against
holiday season weight gain which begins on
Thurs night with Halloween.  Burn & Earn baby!   

 

 

Cardio Minutes-Week 3

Time	Day 1	Day 2	Day 3	Total
6am	15	20	25	60
9am	15	20	25	60
6:30pm	15	20	20	60

Empower Week Cardio Plan:  click here to view.

Please reply now with your week 3 cardio minutes!

 

Challenge Workouts

See attached for the CW pdf or click here to view online.

2013, P11, Challenge Workout #1

2013, P11, Challenge Workout #2

2013, P11, Challenge Workout #3

Remember to post your results to our FB Page.

Cold Spring Park Run

7:30-9am, Sat, Nov 2 @ Cold Spring Park, Newton, MA

90min of cardio

have some fun

Participation Fee:

• FREE for 2013 FAB Winners (Cathy D, Kim C, 
  Marc G, Dana D, Carolyn G, Kerry C, Carol G, 
  Quyen C, Kathleen L, Sharon R, Jennifer O-C, 
  Mich C, Cecilia V, Carol V, Scott T, Ceci D, 
  Russ N, Peter K, Bernadette M, Yari K,
  Madeline M, David P, Helen R, Marisa C and
  Krista K) *people who submitted 2013 
  memberships before midnight, Jan 1, 2013.
• $20 for non-2013 FAB Winners or
• Give positive testimonial (written or video) or post positive review to yelp, google, facebook or thumbtack.

Family Turkey Workout

7:30-8:30a, Sat, Nov 9 @ Mackenzie Center

Go here to sign up and learn more.

 

"Last Meal" Pre-Fixe Menu
Last Meal Kickoff Party
7-10pm, Sat, Jan 4, 2014, Bond Restaurant & Lounge
Please click here to vote on the Pre-Fixe Menu.


Go Sox!


Your coach,


Mike Alves



p.s.  please reply now with your wk3 min.


p.p.s.  post your CW results here.


p.p.p.s.  please vote for your top 3 menu items here.