Cardio Minutes, Member Updates, the Sacrum, Tacos & Schedule Updates!

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Subject: Cardio Minutes, Member Updates, the Sacrum, Tacos & Schedule Updates!

Hi Friend,

Happy Monday, last week of Phase 1 and happy record week #2 to you!

The Alves had a snow themed weekend with school being canceled on Friday, which continued this afternoon with more snow and sledding after school. It sure is great to have snow gear and get to play with kids to feel young. :-)

Cardio Minutes - Week 3

We did 24min / workout in the gym and at home.

*Shoveling snow does not count for cardio minutes because I count it as a chore. If you shovel your neighbors driveway I count it 100%

Member Updates

I have 2 very cool updates to share from your peers.

Jim Flynn, directed a documentary, Beyond Rusinga, that has been 3 years in the making and had his premier on Sat, Jan 14, down in Texas. It was very cool to see his excitement has he put the finishing touches on his film the last few months and prepared to show it to networks. He gave permission to share his trailer. You can watch it here.

Will Savage, just had a cool experience as the company he works for, Disc Medicine, just went public and he got to be in person as they rang the Nasdaq bell.

#Fact Check!

You may have heard me talk about the spine and the # of vertebrae while you were doing the cat camels after the DB Hang Jump Shrugs. I made a mistake when I quoted the # of sacral vertebraes when I said 2, when in actuality it's 5. And then I casually add the coccyx, but the coccyx when we're young has 4 vertebrae and as we age, they fuse together to make 1. So in total it's either 33 for younger people and 29 for older people.

33 Vertebrae in Younger People

7 Cervical

12 Thoracic

5 Lumbar

5 Sacral

4 Coccyx

29 Vertebrae in Adults

7 Cervical

12 Thoracic

5 Lumbar

5 Sacral

1 Coccyx

Two Key Take Aways

I made a mistake and I'm correcting myself.
Continue to be mindful and attempt to segment by segment when you practice your cat camel. The effort is a chance to practice meditation while you recover and prepare for the strength circuit.

Hosting the Alves @ the Alves for Tacos vs. Fajitas

My family had been asking for a while to see our new casa and at the Athletics Hall of Fame Induction for my dad, we finally put a date on the calendar. The week leading up to it, Vanessa was feeling overloaded so it was either reschedule or I had to step up and lead the way. Well I stepped up and kept it simple by serving my sweet spot, TACOS! Here's the menu and the spread I shared.

It was a fun and yummy evening. Lots of colors, textures and flavors. Health, Body Composition and Performance categories were addressed and there were plenty of joy food and drinks to balance it out.

Phase 1 Recordings Folder

P1 Zoom Folder

Upcoming Schedule

P1, W4: 01.23.23 to 01.27.23

Weekend Workout #1: TBD (see below)

P2: 01.30.23 to 02.17.23

P2, Guest Weeks: 01.30.23 to 02.10.23

Weekend Workout #2: 7:30-8:30am, Sun, 02.26.23

Weekend Workout #1: Stretch & Sprint

On paper it's supposed to be 7:30-8:30am, Sun, Jan 29, however I'm unable to secure Plan B in case the weather and conditions don't cooperate. Right now the weather actually looks very promising for good outdoor sprinting conditions and warm for January (high of 42 degrees, but maybe not at 7:30am).

In any event, Marisa says I can get 5pm, Fri @ Mackenzie if we prefer to be indoors, so, would you please reply and let me know if you can do:

Option 1: 7:30-8:30a, Sun, Jan 29 @ Newton North.

Option 2: 5-6pm @ Mackenzie Center, followed by a meet up supper (Sprint & Supper)

Option 3: you can do both option 1 and option 2.

Option 4: none

That's all for now. This is a great week on paper to make some more progress and continue building momentum.

Make it count,

Mike

p.s. if you haven't reported yet, what'd you do for cardio last week? reply now!

p.p.s. Which weekend workout option can you do? 1, 2, 3 or 4? Reply now to tell me.

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Subject: Cardio Minutes, Member Updates, the Sacrum, Tacos & Schedule Updates!