Hi Friend!

Happy Saturday to you!

Man, what a great Saturday I'm having. I did workout B this morning followed by the Saturday Stretch. Saturday Stretch was modified to be more Zen like and less peaking you for sprinting. Played with the bunny. Did a family Harbor Walk and admired Halloween decorations. Did some work. Played some more. Took turns with Vivi making Queenie laugh. Just a real special, fall day.

And...I was on fire again, much like Monday, and this time I captured the fire and put into Phase 12. The detail...is so abundant. I'm so proud. The nerd in me is loving it. The high performing athlete is excited to test it all out. If you enjoyed last phase, I think you'll also enjoy this phase. If attending was difficult for you this phase, you're in luck because every phase is designed so you can drop right back in.

9 Ways You Can Easily Drop Back In

1. Teaching Week: you watch, while I teach the why's & demo the how's.

2. Unloading Week: we do half the work time and aim for 1 set of most every exercise.

3. Choose your weights: you always get to choose the right wts. for you; DB Loads are a guideline.

4. 3 Levels: most every exercise has a beginner, intermediate and advance, and variations on those as well, so you get to choose the best exercise for where you are that day. Plus, if something doesn't feel right, I'll help you come up with a modification.

5. Timed Sets: the whole workout is set to time, so you can go at your own pace. Feel out of shape. Go slower. Feel strong. Do more.

6. Long & thorough warm up: the program is designed, assuming worst case scenarios (that you feel crappy and tight) and prepares you for best case efforts.

7. Energizing music: I play upbeat dance style music to help you feel upbeat, loose and encouraged to move.

8. Caring coach: I ask you how you feel and about your daily habits, so I know what your bringing to the workout so I can calibrate my coaching for you.

9. Awesome people: we've got best case people. No tire kickers, complainers or whiners. Only people who want to be here, be a part of a group, share & support and get better. They look forward to seeing you and miss you when you're away.

Q4 Overview:

• 3 phases

• 12 weeks straight w/ only holidays off

• 4 week phases

• 2 record weeks per phase

• Holiday Hotness and Winter Sports Ready

• Hypertrophy -> Strength -> Power Endurance

• DB Loads of 25-45% BW -> 35-55% BW -> 20-40% BW

Phase 12:

• Oct 26 - Nov 21, 2020

• No classes on: Veteran's Day (11/11), Thanksgiving (11/26) and Black Friday (11/27)

• Annual Thanksgiving Family Workout will be virtual. 8:30-10am. All are welcome if they can do what we do and have a waiver form, submitted 24 hours in advance.

• Also, our 2020 schedule had no classes 6:30pm, Th, 11/12 and 9:00am, F, 11/13 due to the Holly Harvest Fair, but since we're virtual and it's the giving season, I've added them back with no additional charge. If you're feeling generous, you can donate to the Boys & Girls Club, to Sacred Heart Parish and/or you can give me a 5 star review on yelp-MC, yelp-BG, google-MC, google-BG, facebook or record a video on your phone and send it to me.

• Strength Phase (DB Load = 35-55%BW)

• Increased loads, decreased reps & exercise progressions

• New: 5sec / rep on DB Complex, plus 30s / active stretch

• New: decreased conditioning time 4min -> 3.5min

7 Ways You Can Get Stronger This Phase

1. Choose Your DB Load. You can go up 5-10% in total DB Load, grab something heavier or try the 35-55% DB Load recommendation if it works for you.

2. Choose the best level for you. Always use pain & range of motion as guides when choosing an exercise level. Can you do it? If yes, do it. Can you do it every time? If not, do it until you can't, then drop set to an easier level.

3. Timed Sets. Most of the time we use Density Circuits. Other times we use intervals. Either way, you get to do as little or as much work in the time available. Then the next workout you try to match the work you did previously and/or beat it.

4. Weekly Rep Increases. I've begun using +1's or +2's for most every strength exercise as a way to gradually increase your strength each week. This means every week, you add 1 rep for a 1-arm or 1-leg exercise or 2-reps for a 2-arm or 2-leg exercise. This subtle change helps to guarantee that you do more work and get stronger.

5. Recording. What gets measured, gets done. If you track your workouts, you can tell if you do more work by reviewing your past workout and trying to match it or beat it each time and earning a Personal Record (PR).

6. Weekly Time Increases. As we progress from week 1 to week 4, I teach less and coach more. You do less initially as you watch and learn and progress to doing more and thinking less. We start with Half Time -> Three Quarter Time -> Full Time + Finish Your Set -> Full Time + Finish @ Bell.

7. Plus's "+". I've added pluses "+" to the rep recommendations (x6+) in the recording columns as the final way to help calibrate your weight load or exercise level. Sometimes you don't have the right weight for the exercise or you don't have the right exercise for the rep recommendations, which means when you do the suggested reps, you may not always challenge yourself enough to produce a stimulus to get the results I've talked about. The "+" means do as many reps as possible until you reach technical failure (you can't keep your form anymore. This is the equalizer. You can do more reps, increase your weights or choose a more challenging exercise level. Whichever works best for you, there's a way to help you get better and achieve the results we talk about.

Phase 12 Warm Ups