| Hi Friend!
Happy Friday to you!
Tomorrow the Alves Family celebrates my best friend Ben's 40th Birthday! Now he sees this as a warm up celebration b/c his real birthday is on a Saturday in September, so he feels like this is a Lake party and in Sept will be the real party. His boo, strongly disagrees.
In any event, I asked him what to expect and he said, "no shirt, no shoes, no problems". I asked him what kind of music they were going to play? Hip hop like we grew up with or country like he enjoys now. He responded, "no shirt, no shoes, no problem".
Talk about a change. I used to get all the latest hip hop & rap songs from him growing up (burnt CD's), probably because he lived closer to NYC and played AAU basketball with some NY teams. Now however he's huge into fishing. He fishes in and places in the money round often on many weekends over the summer. I guess country music goes with that lifestyle: fishing, boats, lakes, laid back.
Why do I share this story?
What does it have to do with you?
It relates because people change (you knew that). Interests change (you know that too). And it's all o.k. (you know that one as well). But somethings stay constant. Ben and I both love basketball. That's how we met. That's was our common interest. However we both loved practice and drills just as much as games and then we learned about training and how training could help us to be stronger, faster, more injury resilient and of course jump higher. Training gradually replaced practice and it's the thing we both still do on the regular (and guess, what? So do you!).
I'll see his family and friends this weekend and I'll meet new people as well. We'll talk about where everyone is from, how they know Ben, what they do for a living, do they have a family, and then of course: what do you do for self-care (exercise)? how often? where? how long have you been doing that? how's it going for you? why do you do that? why do you like that?
Of course I'm a little biased because this is what I do for a living and I don't own a t.v. so I don't really watch shows or movies or the news on the regular, but I do exercise and most everyone needs to exercise. It's a common necessity. Eat, sleep, breathe, work / contribute, exercise, chores, ... So I'm going to ask other people, young and old and in between what they do (in a curious because I want to learn about you type of way) and eventually they'll ask me (or they won't as some people don't).
What will I say? What do you say?
I say I aim to move everyday. I do weights about 3x/wk, sprint 2x/wk, do a total of 175 min of cardio a week (mostly planned walking, except for the sprints) and take 1 recovery day in which I roll, stretch, breathe & meditate (RSBM). Sometimes more, sometimes less, but that's my schedule. Then if they ask me deeper questions, I'll go deeper. I'm not sure what the equivalent is for women, but for men, when we were in our 20's, it USED to be, do you workout? Yes or No? If yes, "How much do you bench?".
That was a lifetime ago, especially if Ben & I are now 40. We still train and training is like practicing basketball and drills in the drive way, but I don't barbell bench, barbell deadlift or barbell back squat at all anymore. I'm different, my goals are different, it's o.k. but I still need to move (self-care & exercise) and moving is more fun to me when I'm training and training these days means following the workout card, practicing my nutrition habit, hitting my cardio goal, putting myself to bed early and aiming to be consistent every day. When I do that, everything is better and if I want to go no shirts, no shoes, no problem, well, then I can and I'll feel good about it! And if not, I'll wear a tight shirt to show off the shoulders & guns and some good shorts to show off the boot-eh (wink).
And I'm guessing its close to the same for you. You've changed and so have your exercise practices and habits. One of the most important things for you is to feel good everyday so you can be your best everyday and one of the best ways for you to do that is to move everyday, eat foods that make you feel good yet not too much, get enough sleep so you can recover from your day and then do it all over again tomorrow. Sure, you build in variety and each day is different, but generally speaking, you've got eat, breath, move, sleep and some other stuff everyday and moving is what we're talking about in this email.
And moving on...
Cardio Minutes - Week 2 Time Day 1 Day 2 Day 3 Total 6:00am 21 23 21 65 9:00am 21 23 21 65 6:30pm 21 23 23 67 You know the drill. Minutes are due Monday. Hold yourself accountable. Either do your minutes or don't do them, but report them on Monday. Nobody likes to not hit their goals, but everybody likes beating what they did the week before and/or building streaks of consistency and/or PR's. Go for a walk. It doesn't get easier than that.
Shout Outs! - to Alicia S, Marisa C, Dana D, Walter P, Jennifer M, Joshua G, Peter K, Amy F, Madeline M, Krista K, Anne Marie D, Paula P, Michaela M, Karna K, Julie T, Stephanie B, Christine K, Marc S, William S, William W, Kim D, Ricardo A, Nelson A and Emily P for perfect attendance in week 2! Well done!
- to Alicia S, Marisa C, Joshua G, Peter K, Amy F, Anne Marie D, Michaela M, Julie T, Stephanie B, Marc S, William S, Kim D, Nelson A and Emily P have perfect attendance through week 2. Keep going. Can you do it again next week? Everybody else, can you make up missed workouts next week? The most I recommend is 4x/wk, training, any on Monday, 6:30pm Tuesday, off Wednesday, 6:30p on Thursday and either 6am or 9am on Friday.
- to Marisa C (420), Christine M (280), Sean C (200), Paula P (1260), Michaela M (300), Karna K (183), Stephanie B (440), William W (570), Ricardo A (335) and Emily P (329) for hitting their respective cardio goals! Well done. That feels good and you must have had a good week too! High Five!
- to Joshua G, Peter K, Anne Marie D, Karna K, Marc S, William S, Elizabeth D, Ricardo A, Ozge G and Nelson A for beating last weeks Kick A** Weigh In. You can't manage your data if you don't measure it. High Five for tracking and beating lasts weeks #'s.
- to Alicia S for looking fast on your high knee runs!
- to Marisa C for progressing on your pull up progressions!
- welcome back Dana, Walter, Krista, Lucy & Bill. I sure missed you all.
- to Christine M for taking action to help peak for your race this w/e. Good luck!
- to Team Crowley (Mich & Sean). Nice to see you both getting to train together.
- to Paula for crushing big minutes on a super active vacation with family.
- to Karna for taking action!
- to Karna K, Christine K, Nelson A and Emily P for finding a way to get all your workouts in this week.
- to Stephanie B for her new job! Yay. So exciting. New outfits, new commute, new people, new learning, new contributing, new, new, new.
- to everyone who got 4 sets of pull up progressions before leaving the building! Well done! Getting stronger here you come!
- to everyone who came early or stayed after to address their personal tight spots. I guess you have something in common with Tom Brady. Both of you come early and/or stay late to work on your personal stuff.
- to Kim D for finding out that Pink Lemonade originated at a circus when the person mixing the lemonade dropped their cinnamon candy into the mix and served it anyways.
So as you change, remember that some things stay the same and when it comes to health, everyone needs to move. The moving you do in CYBBC has been thoughtfully planned around the specific needs of the demographic we work with and thats you. Now focus on showing up and it starts with what you do or don't do the day before. Monday is coming. Set yourself up for a great start to your week.
Your coach,
Mike Alves
Burn & Earn!
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