Great Wednesday to you Friend!
I hope you're week is quiet, you're having a great time here or away and you're making progress on your 2017 goals. It's sometimes hard to tell if you're making progress, so if you're like me you're always looking for signs. If we're talking specifically about your health, body transformation and/or performance goals, an easy way to see signs, is to track your habits. Are you filling up your workout card (12 for 3x/wk members, 8 for 2x/wk members and 4+ for 1x/wk members)? Are you hitting your cardio goals? Are you answering "yes" daily, to your nutrition habits? Other ways include kick a** weigh ins, private measurements, and "*PR's" on your workout cards.
Keep going.
If we have 13 phases and stack 13 nutrition habits on top of one another and you answer yes to 90% of your check ins, you pretty much guarantee winning. If you hit your workout card goal every phase, you pretty much guarantee winning. If you hit your cardio goal every week or your weekly average every phase hits your cardio goal, you pretty much guarantee winning.
Three Ingredients to Change: Strength, Conditioning and Nutrition
Nutrition is the most important for body transformations, but strength training is the keystone, because when you strength train, you want to do better in all areas. That's why you're a CYBBC member b/c you either consciously or subconsciously know this to be true, so you've built in support around this key area.
Challenge Workouts
video: CW#3 (max rds in 20min; G=5+2) video: CW#4 (3 rounds AFAP; G=20min) video: CW#5 (7 courses AFAP; G=<40min)
The most important thing is to move (exercise), when you're not with me. See our empowerment week plan for a refresher. If you feel like using your courage, strength train. If you want to feel autonomous and independent fill your workout card, use a gym if necessary (they rent equipment). If you want some hand holding and/or need a shorter, yet still fun & effective strength workout, do the Challenge Workouts as I'll be sweating and being challenged along with you.
Cardio Minutes - Week 3
Time Day 1 Day 2 Day 3 Total
6:00am 00 23 20 43
9:00am 00 23 20 43
6:30pm 23 23 23 69
Please reply with your w3 cardio minutes now!
Today is a great day to get better! Do something!
Your coach,
Mike Alves
Burn & Earn!
p.s. what'd you do for cardio minutes?
p.p.s. phase 3, starts Monday!
