Hi Friend,
Beautiful Friday to you!
Today, my dad was diagnosed with Pancreatic Cancer. He had been having stomach pain since the start of the year, lost a lot of weight and started undergoing testing earlier this month. We don't know yet what stage he's in, he doesn't have a treatment plan or any dates on the calendar. He doesn't feel great and he doesn't feel awful. He felt real good seeing all his kids last weekend and so we'll probably be making a lot of trips to Wmass moving forward.
I'm in shock as you might imagine and feeling a lot of things. CYBBC is a strong and close community, so I'm choosing to write to you about it. Those that have been around a while, know that I love what I do, and that making others feel great makes me feel great too, so I plan to keep putting my heart into everything because it's a win-win.
Moving forward.
Empowerment Week There are no live classes next week per our schedule. If you're here (and even if you're not) and you've been training, and you feel good, keep going. Keep training next week, keep your schedule and hit your cardio goal (men: 175; females: 250).
If you've been training and you're feeling beat up, either reduce your DB Load by half for 1 or more workouts, reduce your # of days by 1 or more, take the week off from strength training or add in 1 or more of the Saturday stretch recordings in addition to your strength workouts or in place of a strength workout. If you strength train at least 1 time, stay with the 175m/250f cardio goals. If you don't train strength at all next week, do 250m/360f.
If you haven't been training on the regular, maybe now's a great time for you, to get started again. You can watch and/or follow along with one of the zoom recordings and go at your own pace as you re-familiarize yourself with making time for self-care and movement.
You can learn more about empowerment week here.
Zoom Recordings Here are the P9, Zoom Recordings.
Remember: week 1 videos are from teaching week and we only do 1 set of most everything. This will be easier for you.
week 2 videos we aimed for 1+1 rounds per circuit. It's still teaching week. I teach less, you do more. It'll be medium for you.
week 3 videos are from record week. We aim for 2 rounds per circuit, it's the full time and it's fast and challenging. It'll be the most yielding workouts.
Cardio Minutes - Week 3 I didn't need to coach as much, so let's say 20min / workout this week.
Saturday Stretch 8-9am, Saturday, August 22, 2020 If you're feeling sore and tight and/or you want to work on your flexibility, show up. You'll be glad you did. Work + Rest = Success
Return to the Gym Survey Monday @ 5am, I've prescheduled an email to hit your inbox, surveying you about returning to the gym. I need you to fill it out. Survey Monkey says it'll take you 7 minutes. If we're going to return to the gym 9/28, we have to start the discussion about it, so everyone can prepare.
Grateful to get to be your coach,
Mike
p.s. minutes are due Monday (20/workout).
p.p.s. Here are the P9, Zoom Recordings.
p.p.p.s. Hope to see you early for the 8am sharp, Saturday stretch.
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