Hi Friend,
Happy Tuesday to you!
Do you remember the last time you were both excited and nervous about something new you were about to do? You know, those butterflies, jumping beans, waves of self-doubt and "fierce" confidence flowing through you that make you crazy and excited. That's what I'm rocking over here at the Alves Compound East as I write you about something new I'm going to test.
Back to The Future
When I worked in pro sports, college sports and the private sports performance industry as well as with my private training clients, the athletes always had workout cards and training logs. It was the easiest way to track progress. There was rarely, ever any standing around because (1) the athletes were there to get better and (2) everyone had a program. I would teach the program during a new phase to large and small groups of athletes and then they would go off and do it as I walked around and corrected form, checked in and encouraged and coached them up. I love workout cards. I believe I have every one of mine in a folder. Vanessa loves hers and always gives me that twinkle smile when she wants a new one. My private clients have stacks of them. When I left BSC, I had my own file drawer with past workout cards of my clients.
New Tagline
I'm re-branding CYBBC and I think this new tagline, "Group Personal Training for Health, Body Transformation and Performance", represents what we do and where we're going best. I hope you like it and I'll soon be giving you my new "business card" aka a gift card, that has this new tagline, to share with a friend. (Note: Old tagline was "Newton's 1st Fitness Boot Camp" and "Guaranteed Body Changes for Busy People").
Your peers have been super kind to tell me that one of the things I do well is make their training feel personal when I walk over and correct their form, check in before and after class, provide accountability and personal touches: via text, email and phone and track results via measurements & testing. I have many ways written down to make your CYBBC experience more personal and individualized and I intend to slowly introduce them over the next couple years as I focus on the quality of what's being offered. Which leads me to...
Workout Cards and Exercise Library
Attached are pdf's of the workout cards and an exercise library so you can see videos of the exercises you don't remember or know. I encourage you to read the workout card out loud so you can connect the dots between reading, hearing and possibly watching the exercises.
I imagine the 1st two workouts of a phase (A&B) will be slower as Marisa and I teach you the new program and then I envision the pace rapidly increasing over the remainder of the phase as you get it. A strength that your peers tell me often is that they love the coaching, specifically when we walk around and correct their form to make sure their doing things optimally. These cards should let us do that more often after the 1st workouts.
I also imagine that there's great potential for you to get really fit. You're going to quickly realize if your weights are too light or your bands are too thin. I see many more power blocks and power block expansion sets in the future. I continue to see you being able to do your workout anywhere because you could just take your workout card with you (make sure you bring it back). I see people investing in TRX's, portable benches and portable pull up bars for their home gyms (aka you store them in a closet or under a bed and then you pull them out to get your workout in) because it's fun to be strong, fit and hot. There's a real good chance you could build really inspiring momentum just because you concretely see whether or not your getting better by what you record. (e.g. you did 2 sets of 8 last time for C1 & C2 respectively and this time you want to get 3 sets of 8 for C1 and 2 sets of 8 for C2). Maybe you record an up or down arrow denoting that you need to make it harder or easier. Maybe you notice that when you get 7+ hours of sleep the night before you have a greater training session the next day.
Marisa and I also may review your workout cards to see how you're doing and to make suggestions or just put smiley faces.
Tryout
In any event, the workout cards and the exercise library are a test. It's a lot of work and planning on my part and a challenge for Marisa, Helen and I to introduce them to you. It may not be right for CYBBC, it may be too much of a p.i.a. and you might hate it, so if that's the case, they may only last this phase (please tell me what you think and what it's like).
Implementation
This week we'll be introducing the workout cards. You'll arrive and the cards will be stacked on a table near the dry erase board with that days workout. They're all the same card. Take one, record your name on it and then begin reviewing it and the board. Marisa and I will teach you how to read it and record on it after the warm up. The idea is to have you record your sets, reps, weight, level and band thickness of what you just accomplished when we finish a section (Core: A1/A2, Power: B1/B2, Strength: C1/C2 and D1/D2). At the end of the stretching, you'll return your card to the table you found it on.
Taking Your Card
If you normally train at the MC, your card will stay there. If you normally train @ BG, your card will stay there. If you know you'll be training at the other location, take your card with you. If you know you'll be traveling and you'll be able to train, take your card with you. Always bring your card back. If you schedule changes suddenly and you weren't able to take your card with you, there will be blank cards you can use to record your sets. Bring this card home with you and transfer that days data to your existing card.
Growing Pains
This is something new, so please give us a chance to work out the kinks the 1st couple of workouts. Your feedback will help us to make corrections and be more polished moving forward.
Thank you for choosing to train with us. I look forward to helping 2015 be your best year yet.
Your coach,
Mike Alves
p.s. please email your cardio minutes (Wk3, EW) and challenge workouts completed (#CW's) if you haven't already (use mlalves1@yahoo.com for the time being).
p.p.s. Did you sign up for Family Boot Camp yet? It's going to be awesome!
p.p.p.s. O.K. Go check out the attached workout cards and exercise library.
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