Hi Friend!
Great Monday and Winter Eve to you! I hope you're checking your lists twice, getting stuff done, on the appropriate naughty and nice lists, whatever those may be. We've got a make up class tonight to help you get 1 more coached workout in before we return on Jan 4, 2016. Your cardio minutes are due today (High Five for being proactive), your empowerment week plan is below as are your challenge workouts. In the meantime, consider how you can participate in all the fun all of the time, year round and still move forward towards your health, body composition and performance goals. It's possible. People do it, right now all over the world in a normal way and still have great health, body composition and performance. You can too.
Make Up Class
6:30pm, Tonight, Monday, December 21 @ MC
*all members are welcome to participate!
Cardio Minutes - Week 3
Time Day 1 Day 2 Day 3 Total
6:00am 20 22 18 60
9:00am 20 22 18 60
6:30pm 20 25 18 63
Please reply now with your cardio minutes!
Empowerment Week Plan
'Tis the season to celebrate, connect & reflect and with that comes our year end 2 weeks of empowerment. I encourage you to ask yourself "what does my body need over these next 2 weeks, what should I do to address it and when can I do it? There will be different demands each day, however there are things of all sizes you can do to work towards your health, body composition and performance goals. Either way, use our EW Plan as a guideline.
Challenge Workouts
Thank you for letting me be your coach this phase, this month, this year and for helping me finish CYBBC's 7th year. I wish you a Merry Christmas, Happy Holidays and a Wonderful New Year and I look forward to helping you move closer to your personal goals and best self.
Your coach,
Mike Alves
p.s. Burn & Earn!
p.p.s. what did you do for cardio minutes last week?
p.p.p.s. post your CW's results so we can "like" and encourage your success!
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