Great Monday to you, Friend!


So I just had an unexpected FaceTime with my two V's because Vivi fractured her other front tooth, worse than the chip she got on her left tooth with me.  Great!  My baby is the kid with two broken teeth before she turns 3, starts school or even loses her front teeth.  Hello emotional bride and stressful dad.  What can you do though?  She's not going to live in a bubble wrapped home.  We'll see the dentist and get an action plan or not and we'll create a safer environment and somehow empower her with better breaks.  Vivi's clearly fine and ready to have a great day, so that's encouraging.  


What does this mean to you?  


Life's not perfect (you know this).  Unexpected and emotionally hard things happen and are going to happen (you know this too).  You can plan for some, you’ll react to others, yet you always get to choose how you’re going to respond (whether beneficial or not). And then you still have to live your life.  I've gotta move forward.  Vanessa's fully capable of managing this.  I would be too if the roles were reversed.  And so, would you.  We all have to keep moving forward.  Vivi's the one that is hurt and has to live her life with 2 chipped teeth for the time being and she's fine.  She's still as bright as ever and has clearly moved forward.  So, let's move forward.


Attitude
People come to CYBBC for many reason, some the same, some same, same, but different and some completely different. What most don’t come for is an attitude change and ironically that’s one of the best things you get. See, you may or may not know that nutrition is the #1 factor for changing your body composition. I can write the best weight loss, body transformation and performance enhancing programs. You can give the best effort you’ve ever given, outwork your peers and leave dripping in sweat, but if you consume more calories than you need, you’ll spin your wheels or worse, gain weight. What people come for is support, community, accountability, fun, coaching, exercise, to feel good, to be challenged, to learn & do new things and to get better. When you exercise, you want to eat better and you often do eat better and eat better more often than if you didn’t exercise. It makes sense. You want to support your recovery. You want to fuel your performance for the next workout so you can do it and not suffer. You want to change your health and/or body, so you’re going to eat differently. Do you agree? Is this what you experience? I hope so.


Here’s the attitude part.


When you do tough things, you become tough and when you become tough, things that were once challenging, difficult, intimidating, impossible, not for you, no way, become in that weird way, … fun, hard but doable, o.k., no big deal, possible, what about me, easy, exciting, yes way.


This week is our 11th week of the CYBBC year. That means there have been 10 weeks preceding it, that you have worked through. Same or same, same but different exercises. Progressively increasing core rounds (2rds to 3rds to 4rds + conditioning), strength sets (20sec to 30sec + conditioning to 50sec + conditioning), strength reps (8-10 to 12-15 to 20-25) and conditioning (4min to 8min to 10min). 

 At some point, last week or this week, your body will adapt and you’ll feel like you’re not trying to survive until the counting round, but that you can compete in more than 1 round if not all of the rounds (and by compete, I mean compete against yourself vs. the clock). Not only that, but you’ll feel your peers also being able to compete more. The environment will change. There will be greater intensity. You’ll realize, both how lucky you are to get to train with such strong, fit and motivating people and that you’re one of them too. This will both inspire you to do more, which you will, then you’ll find yourself more tired from doing more, leading you to want to take your foot off the gas and rest, but then you won’t (unless you need to, which is o.k.), b/c of the environment you chose to be in that’s inspiring you to push through your old limits, resulting in breakthroughs, personal records and a greater level of fitness. You’ll leave feeling taller, more confident, more energized and with a changed attitude. It’ll reveal itself in your words, actions and decisions. You may or may not notice it as you go about your day, but your peers will. Ride this momentum. Eat to support your efforts, but no more. Put yourself to bed early. Get up and do it again everyday. Tomorrow you need to be shovel ready, which you are b/c that’s what we did in Q4 last year. You got winter ready. You prepared your body and your attitude. You got this!




Cardio Minutes - Week 2
Time          Day 1          Day 2          Day 3          Total
6:00am      21               21                21               63
9:00am      21               21                21               63
6:30pm      21               21                21               63 



Winter Storm Warning!
6:30pm, T @ MC
rescheduled to 
6:30pm, F @ MC

*6:00am, W @ BG
*9:00am, W @ MC
*if needed to be rescheduled they'll be rescheduled to Mon, 3/19. Assume that they’re on until they’re not. I’ll email and/or text if they’re off on Wednesday morning (kids are welcome at the 9am and 6:30pm if they cannot disrupt the class, while sitting on the stage).



Upcoming Schedule
P3, Week 3
6:00am, M / W* / F @ BG
9:00am, M / W* / F @ MC
6:30pm, M / Th / F @ MC
*may be rescheduled

Private Measurements
7-9am, Sat, March 18 @ MC

Empowerment Week
Sun, 3/19 to Sun 3/26

Phase 4
March 27 to April 15

Performance Testing
Monday, March 27
**if you want your testing results email me with subject line: “please send my M&T results”



In closing. I’m choosing to move forward because my attitude has been shaped through many a tough workout that has helped me through many unexpected tough challenges in life and I’m resilient enough to make lemonade and experienced enough that it’ll all be o.k. in the end and so are you. One workout at a time.



Burn & Earn!



Mike



p.s. reply now with your minutes!