| Hi Friend!
Great Friday to you!
Friday & Monday are the Keystones! I think the 2 biggest opportunities to affect change in your life when it comes to training and its benefits are getting a Friday and a Monday workout in. A Friday jump starts your weekend and a Monday jump starts your week. In my experiences professionally and personally, when a person gets a Friday workout in, it makes it a lot easier to make good nutrition decisions that day and if you don't, its more o.k. because you've burned and earned already. Plus you'll peak for your for your day, whether its work, family day, date night, your birthday (Happy Birthday Michaela!), it simply makes everything better. Plus, if you train Friday, it increases your odds that you'll get a Saturday workout in and if you get a Saturday workout in, all kinds of amazing things start happening that we'll sum up as life starts to get out of your way, Murphy knocks on someone else's door and you win a bit more. Plus you do experience all the same things like burning & earning and peaking for your day. Guess what happens if you get a Saturday workout in? Yup, it increases the chances you might get a Sunday workout in and you know what happens if you get a Sunday workout in? Same things. Compounding happens a little bit more, you win a bit more and good stuff happens to you! It also can help set up your Monday.
Now, it's all well and good to workout Friday, Saturday, Sunday or Thursday, Friday, Saturday and Sunday for our 6:30pm crew, as long as we all remember,
Work + Rest = Success
Some workouts will be strength training because that's the best bang for your time to build muscle and burn body fat. Some will be cardio (a mix of walking, running, sprinting, other weight bearing, sports, recreation and fun non-weight bearing activities like swimming, biking (see Paula @ Farina's Bike Shop, to tune up your bikes) and rowing. And some will be yoga, rolling, stretching, pilates, meditating activities... that don't count as cardio minutes, do count as exercise (not the meditating unless your stretching, rolling or doing yoga) and are forms of "rest" that leads to success.
Monday workouts, well as you can imagine set up your week for success and make it more likely that you'll train on T, W and Th. And if you want to have a kick a** life, you gotta present your best self on Monday. Don't be the tired, slow, waste a whole day Monday because you overspent your energy over the weekend, so you have to borrow energy from Monday to pay back your costs from the weekend. Be the person who dominates Monday, that gets sh*t done and remember that you dominated your Monday, so when good things happen to you, you know why, or if there's temptation during the weekend that might place a cost on your Mondays, that you'll say no b/c you want to dominate Monday.
How to Dominate Mondays? - Reverse engineer your Monday morning all the way back to Friday.
- You need to wake up Monday with your stuff packed, food made, clothes ready, work ready.
- You need to have set your mindset to be sleeping 8 (+/-) hours before you need to wake up Monday.
- You need to start your Sunday window 1-3 hours before you need to be sleeping, so you can get your stuff prepared and wind down so when you hit the pillow you pass out.
- Don't drink any caffeine after lunch.
- If you do any intense exercise after lunch and you have troubling calming yourself down, stretch on the floor with your eyes closed for 30s or more per stretch and do repeated stretches with the sole goal of slowing yourself down.
- When you do this, you'll win!
- Remember that you won't do this every Sunday because you have a life, but it'll make your Mondays and weeks so awesome that you'll gradually begin doing it more often. You'll start and want to start falling into a good habit!
Cardio Minutes - Week 2 Time Day 1 Day 2 Day 3 Total 6:00am 21 21 23 65 9:00am 21 21 23 65 6:30pm 21 23 23 67 Minutes are due Monday! You're not like everyone else. You have goals, you have a purpose, its very rare that someone hits her/his cardio goal every week and doesn't also hit their health, body transformation and performance goals. See me if you aren't so we can make corrections. Don't feel guilt if you're not hitting your cardio goals or other. Life happens sometimes (people die, people move, jobs change, relationships change, things happen) and it can take a while, hours, days, weeks, months and years to work through your things. I know and I'm speaking from personal and professional experience. Focus on what you can control. The small habits like your nutrition habits and showing up to BC. If people can fall into bad habits, they can fall into good habits, so game the system to win by setting up stupid simple habits, that you do repeatedly, do them often and build on them. The cardio minutes will come back. Make time for yourself (not too much), as in pay yourself first (health) and you're life will be better in all ways.
Bikinis I've gotten great feedback in class and through email regarding the email I sent this week (what'd you do for cardio minutes) about the bikini article. So far it sounds and reads like I'm not making anyone feel bad and instead making people feel good, focusing on health, body transformation and performance. Body transformation is part of the business name, Change Your Body Boot Camps, and our themes: weight loss, fat loss, muscle building, peak for beach season, bathing suit ready, holiday hotness, ..., but I'm hearing that my word selections, talk about what's possible in an empowering and inspiring way, using your body to make change happen and as a side effect or benefit your body changes and you earn cool show muscles.
I screw up all the time, so there's a good chance I might offend you one day, so let me apologize now for it, "I'm sorry. I wouldn't want someone I hired and trust to make me feel bad either. It was a poor and insensitive choice of words. How can I make it up to you?"
Now if I have or do offend you more often than once in a Blue Moon (not my favorite beer, but Vanessa likes it) or if you haven't read the email and article, please do and let me know your thoughts. The Queen shared that article with me. She doesn't love the business name, but that's b/c she works with eating disorder patients and she'd love to send her patients to me, b/c I'm the best coach she knows, but the name would be a trigger for them, so...I think and I could be wrong that you're different, that I pre-screened you well and that you actually are drawn to what we do and offer, but I could be making an a** out of u and me (assume) if you don't let me know.
Afternoon Fatigue & Boiled Fish Do you ever feel like you're going to bonk in the afternoon? Do you ever get tired midway b/w lunch and dinner (maybe around 3pm)?
Here are some possible reasons why? - You ate lunch to early.
- You didn't sleep enough the night or nights before.
- You're chronically sleep deprived.
- You're dehydrated.
- You trained really hard and need recovery.
- You started a new job or role that requires a lot of stamina and yours isn't yet sufficient.
- You're in a bad pattern you need to break.
- You haven't done cardio in a while.
- You ate something at lunch that made you feel tired vs. energized.
- You ate too much at lunch and now you're body is trying to digest and rest vs. perform.
- You're hungry.
Notice how you're hungry was last. That's one of the last things you want to ask yourself and one of the first things you can act on if the answers yes. To quickly remedy the situation, ask yourself those questions or better yet ask your own questions, "why am I so tired right now?" "why do I feel so fatigued right now or everyday at this time?". You might have the right answer.
Then, ask yourself, "what should I do to remedy this in the short term and long term?"
Possible Remedies - take a nap
- move lunch later
- avoid foods that make you feel tired at lunch
- go to bed early
- go for a fast walk
- do some squats, lunges, good mornings, push ups, band pull aparts and/or sprints
- pound 16 ounces of water
- splash cold water on your face
- take a cold shower
- suck it up
- Tony Robbins says, "motion causes emotion", so play some fast music, jump around tap your feet, dance, get moving
- ask yourself if you'd eat an apple (ty Vanessa), a hard boiled egg (ty Vanessa) and/or boiled fish (ty Walter). If you get 2 out of 3 yes's your hungry, so eat.
- If you eat, eat 1-2 of the 5 things to eat at most every meal, but no more than that b/c it'll digest too slowly.
- If you're in the performance category and you answered yes to 2 out of the 3 hunger questions, you can do a shake, bar, smoothie.
- If you're down with O.P.P., yeah, you know me and you like caffeine, you could consider it, but if you can't sleep that night, then that's clearly not the right option for you.
Splurge Meals & Weigh Ins Yesterday Vivi and I participated in a civil marriage of Jonny Hot Sauce and Laurinda as they're getting married in Portugal and needed to have a wedding recognized by the state. There was a lunch that followed and a dinner. I ate the bread, multiple pieces. I ate the pizza. Multiple slices. The presunto, multiple slices. Toasted with champagne (couple sips, I was driving) and had a parmesan dinner with spaghetti. This morning I was up 4 pounds. The world ended and I'm writing you from heaven, or hell, which looks a lot like the Newton Free Library. No. The world didn't end. I'm o.k. I learned or rather, I was reminded that if you splurge before weigh ins your numbers are most likely going to be up, even if you eat slowly and stop at 80% full (I didn't). It's o.k. I've got a tough weekend ahead of splurge activities, so I'm going to have to have a great week if I want to peak for private measurements and my beach trip with friends. That's actually super motivating. I will peak for measurements and the beach trip with friends. Moving on.
Shout Outs!
- Julie L for getting a best ever set total for her triathlon relay today. That's a big deal. Hoo-Rah!
- Stephanie B for signing up for another 1/2 marathon in Oct.
- Emily P for signing up for the Tufts 10K in Oct.
- Amy F for being bad ass!
- Liz for changing your life so much that you played in a soccer tournament in TN.
- Ricardo for following the plan and seeing the results. Keep going!
- Theresa for thoughtfully planning ahead and making change happen
- David for making change happen as well!
- Ozge for getting stronger on your upper body, faster than you thought
O.K. That's enough.
Happy weekend to you!
Burn & Earn!
And
Set Yourself Up for Success on Monday!
Your coach,
Mike Alves
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