Hi Friend,
Happy Friday to you! We've collectively ripped the band aid off and inertia and momentum are in our favor. If you trained during empowerment week, this past week was business as usual and you didn't skip a beat. If you didn't train during empowerment week, then you were rested coming in, but maybe rusty. The rust is now gone especially if you did the Bear Hold Opposites (Workout A, virtual exercise).
Peaking
Like planning for a wedding, preparing for a baby, studying for finals and boards, hustling for a product launch and/or training for a race / event, peaking can have many feelings and one of them is exciting. I want you to be excited for peaking. It's going to help set up your spring to be more fun, vibrant and memorable.
Q1 Themes
Weight Loss, Pillar Stability and Spring Sports Ready! Fast Workouts! Light Weights all Quarter!
I recognize not everyone is looking to see the scale go down right now. If you did, this phase's programming is designed to support you in it. It doesn't mean that the rest of the year our programming doesn't support it, it just means that because it's winter and school season and your more likely to be grounded indoors compared to the other 3 seasons in the northeast, I wrote the programming with simpler exercises, designed to be done fast with lighter weights, helping you to burn calories & preserve lean muscle, not be too hungry or sore, be energized to be active even thought it's "cold" outside and still prepare you for spring sports.
Pillar Stability. We address your pillar all year long, but we're super focused on it now. Hopefully you're noticing and experiencing more solid and stable joints with positive stiffness in your muscles to be more explosive and bouncy.
Sprint Sports Ready! Running, cycling, tennis, golf, ultimate, lacrosse, baseball, softball, hiking, roller blading / skating, pickle ball, whatever! Physically you'll be ready. Skill wise you better practice.
P3, Week 1 Recap
We did 2 rounds of 4pt Stability, 2 rounds of plyometrics / stability, 2 rounds of DB Complex. Conditioning everyone averaged around 3 rounds virtually / workout and 1 round in person.
We progressed all of the movements, which meant we practiced Progressive Resistance Exercise (y'all got better). Next week, y'all want to aim for 1 more rep, set or round, increase the weight and/or resistance and/or go faster / take less rest.
Using a workout card is the 2nd easiest way to guarantee your success (with the 1st being to show up). If you track what you do, the next time you show up to train, you can see what needs to be done to get a PR. I do this every workout and then decide how I'm going to make it happen. Then I make it happen 9 times out of 10, and record a "*", "PR" and a "smiley face", ":-)".
Weekend Workout #3 of 13: Stretch & Sprint!
7:30-8:30am, Sunday, March 3, 2024 @ Mackenzie Center
Please bring:
Shout Outs!
Welcome back! Donna O'Leary and Lauren Coyne! We've missed you both and we're glad to have you back. Take it slow and remember the joy for moving, sweating and getting better.
March Birthdays! Donna O's got one coming up and there's nothing like birthday's to inspire change. You go get yours Donna! Happy Birthday Donna!
March CYBBC Anniversaries! Lisa Listerman's 4th Year of her 3rd Anniversary! This means she was a member twice before and lucky for us, the stars aligned for her to bless us with her presence and the inspiration of her efforts, once again. Happy Anniversary Lisa!
P2, Perfect Attendance!: Marisa Cimino, Joshua Gann, Madeline McNeely, Michaela Millot, Karna Krishna, Julie Tishler, Elizabeth Dean, Paul Gomez, Lisa Listerman, Carol Vaghar, Alfredo Guerrero-Ortiz, Lucy Barts and Andra Dean. You can't make change happen if you don't show up. You showed up! High Five!
Speaking of showing up and because perfect attendance doesn't always tell the full story here are P2's, Top 10 Most Workouts Completed List!:
Julie Tishler-9
Paul Gomez-9
Carol Vaghar-9
Madeline McNeely-8
Elizabeth Dean-8
Donna O'Leary-8
Diane Gomez-7
Alfredo Guerrero-Ortiz-7
Marisa Cimino-6
Tied for 10th:
Joshua Gann-6
Michaela Millot-6
Lisa Listerman-6
Lucy Barts-6
P2, Week 3, Cardio Minute Goals! Marisa Cimino (250), Joshua Gann (150), Peter Kelly (525), Michaela Millot (424), Karna Krishna (254), Julie Tishler (250), Stephanie Bucci (321), William Savage (180), Diane Gomez (294), Amita Vasi (350), Lisa Listerman (423), Vanessa Kane-Alves (720), Carol Vaghar (250) and Alfredo Guerrero-Ortiz (240)! It sure feels good to move and you moved a lot. High Five for hitting your cardio goal!
P2, Empowerment Week, Cardio Minutes Goals (if strength: 175m/250f; if no strength 250m/360f): Marisa Cimino (300), Joshua Gann (450), Peter Kelly (425), Michaela Millot (690), Julie Tishler (350), Stephanie Bucci (275), Amita Vasi (400), Vanessa Kane-Alves (720), Alfredo Guerrero-Ortiz (300), Nishaat Vasi (350) and Jim Flynn (210). It's a big ask to have a cardio minutes goal to work towards your health goals and a bigger ask to have a higher goal if you want to take a break from strength training. You met the challenge. High Five. #ThatFeelsGreat! Though your name may not be listed it doesn't mean you didn't have a great week. High Five for what you did do and a high five with emphasis if you did more than you usually do. I saw it!
P2, Empowerment Week Strength Workouts! Marisa Cimino (3), Karna Krishna (2), Julie Tishler (2), Stephanie Bucci (2), William Savage (1), Mimy Wang (2), Gregor Rohda (1), Jennifer Mendelsohn (2) and Jim Flynn (3). Ah yeah! Not only did you have a strong and presumably high performing, EW week, but you hit the ground running this week. #PeakingHereYouCome!
1st Place Winner in the Silver Category for International Ball Room at the Brooklyn, Dance Competition, which was a very large ballroom dancing event. Michaela Millot! High Five for reminding us athletes can participate in and compete in many different sports including dance! We all admire your efforts and draw inspiration from your work ethic and commitment.
That's all for now. Great week for everyone. #KeepGoing!
Make it count,
Mike
p.s. next week is guest week. if you know someone who'd love what we do and can do what we do, invite them. Start with an email introduction!
p.p.s. Are you in or out for Sunday's Stretch & Sprint @ the Mackenzie Center? Please RSVP Now and let me know!
p.p.p.s. Here's the P3, Zoom Folder if you want to get a strength and/or stretch workout in this weekend.
