Hi Friend,
It's real inspiring to watch how independently and interdependently you train as a group during week 3. There are so many people in our program that weren't college athletes, weren't high school athletes, never considered their-self an athlete, never ran, never had a coach, etc...and now they have blessed layers of responsibility and they're still finding ways to get better, learn and grow. If you ever get the chance to be in a college, pro or high performance training center, you'll see athletes working hard just like you, cheering each other on, tracking results, getting better and having fun doing it. It's awesome and inspiring. Keep going! You can do it!
P7, Challenge Workouts
pdf: CW'svideo: CW#1 (max sets in 20min; G=8)video: CW#2 (14rds AFAP; G=<30min)video: CW#3 (7 courses + 3rd DB Complex AFAP; G=<5min) You can do this! Regardless of whether it's a work week, vacation week or travel week, you can do this. Schedule it on your calendar NOW. Go to the basement, spare bedroom, garage, back yard, park, gym, etc...and do it. Either stream the videos, download the videos and/or use the pdf. Record your results on your workout card, then Like, Comment, Subscribe & Share so I know how it goes for you.
Cardio Minutes - Week 3
Time Day 1 Day 2 Day 3 Total
6:00am 19 19 19 57
9:00am 19 19 19 57
6:30pm 19 19 19 57
You know the drill. Minutes are due Monday.
Private Measurements 7-9am, Saturday, July 30 @ MC
Nutrition Discussion 1:30-3pm, Saturday, July 30 @ MC Have your results stalled? Have you graduated to a different goal? Do you need a refresher? Do you want to hang with me and get some personalized attention?
Empowerment Week Plan
August P8 runs from Aug 8 - Aug 27 Are you going on vacation? Please reply and let me know the dates.
Portugal The Alves Family is going to Portugal from Aug 10 - Aug 21, which means my last day coaching before vacation is Wed, Aug 10 and I'll return on Wed, Aug 24. Marisa will be running CYBBC workouts and Helen will managing the administrative tasks. Please communicate with Marisa if something bothers you or if you can't make a workout and with Helen if you have any other questions. Please cc me on any email.
Marisa: marisa_cimino@verizon.net; 617.448.3264 Helen: helen.cybbc@gmail.com; 617.974.1919
6:00am, August Location Schedule 6:00am, M / W / F*# 9:00am, M / W / F# 6:30pm, M / T / Th# *BG: M, 8/8; W, 8/10; W, 8/24, F, 8/26 *MC: F, 8/12; M, 8/15; W, 8/17; F, 8/19; M, 8/22; #Marisa coaches all workouts: 8/11-8/23
The Mackenzie (MC) doesn't have showers, so if you train at 6am, please plan accordingly.
That was a lot, so here's the most important part. Consider the health long game by keeping self-care simple (show up & make it easy), practice the habits and use events to motivate you.
Your coach,
Mike Alves
Burn & Earn!
p.s. schedule your CW's now. Start with the CW#2 to build your confidence and go from there. Fill your workout card and bring it in for show & tell!
p.p.p.s. Whenever you feel discouraged, have tough days or don't want to train, remember to keep it easy. Just roll. You can do that. Just do the correctives. They're easy and make you feel good. Just do the warm up. That's not so bad and it's fun. Just do the core and do level 1's. That's easy too. You can do it. Just use light weights on the DB complex and do half the reps. That's easy. Just do level 1's on strength and go at your pace. That's easy to. Just go at your own pace during conditioning. You can do that. It's easy too. Just show up. Just do it! You can do it!
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