Subject: P9, Week 1 Recap + Alves Family Menu! 😋

Hi Friend,




Happy Friday to you!




Casa de Alves is buzzing with happiness as Chef Vanessa is cheerfully la la la'ing around the kitchen whipping up mini masterpieces using fresh ingredients she continues to pull out of the garden to combine with yesterday's groceries for our families next 2 week meal plan.




If you've been in BC for a while and if you've ever been to the nutrition workshop you may recall I used to do the meal prep (1, 2, 3) and menu planning prior to lucking into marrying the former restaurant owner, foodie and registered dietitian.




This week she was feeling so good she put the actual 2 week meal plan on paper and posted it on the fridge like a restaurant menu.








Crazy amazing isn't? Don't you want to eat some of that food? I had to trade her a 24/6 day today from 5p, Friday to 5p, Saturday (no screens for 24hrs; maps & music are o.k.) and find guests to eat with us in order to share this picture with you.




Moving along.




P9, Week 1 Recap

Attendance will be up & down as your peers get their last vacations in for the summer before fall schedules solidify post labor day. This is our last 3 weeks on, 1 week off (8/25 to 9/4) phase for the year. P10 begins 15 weeks straight of training.




This week we introduced 1st set holds, new progressions and increased loads. We aimed for 1 round to keep the volume low and allow you to gradually reintroduce yourself to the phase. We rotated the finisher & conditioning days and the orders for some of them.




Personally I was very excited to pull 20 lbs for 5 reps, feel stronger (1-leg squats to MB, Handstand Negatives, Wall Walk Press Ups), more explosive from A#1 to A#2 and sweat (A LOT!).




Next week, we'll aim for 1+1, shorter demos and subtle progressions. Try to plan your energy to peak for training so you can get a strong day in. If you need to go light & fast that's what they're there for. Next phase is a peaking phase. The more total workouts and strong workouts you can get this phase, the more dramatic the changes can be for next phase (peak for fall sports, fall races & events and fall photos).




Cardio Minutes - Week 1

The a.m. workouts were: 21 / 24 / 21 for M / W / F = 66min

The p.m. workouts were: 21 / 22 / 22 for M / T / Th = 65min

Minutes are due Monday, whether I email them or not, and regardless of if you're in class that day or not. Be proactive because it feels empowering and message me your minutes!



Shout Outs

  • High Five again to Scott Timmins for completing 192 miles over 2 days for a total cycle time of 948min (15.8hrs). That's amazing. #WellDoneScott!

  • Mimy Wang is safe on the big island. She was supposed to travel to Maui, but luckily her itinerary didn't have her traveling there yet.

  • Jennifer Mendelsohn was in Cambodia and is now in Europe.

  • Joseph Kavolus is experiencing all the joys of having a newborn, while having a toddler to also care for. He'll be taking a break for the next couple of months as he adjusts.

  • Looks like Diane & Paul Gomez and Joshua Gann are all fans of hiking and tracking New Hampshire's (48) 4000' mountains they've completed. It certainly make me curious about hiking one to understand better what a 4k peak is really like.

  • Alfredo Guerrero-Ortiz is training for a September triathlon in San Diego and Lisa Listerman is continuing to train for her next triathlon.

  • Welcome back Madeline McNeely, we missed you, and high five for a really strong week! Get some rest, walking & stretching to help accelerate your recovery.

  • Sue McHale got a swim in this week on the Cape. #ThatFeelsGood!

  • Welcome back Amita Vasi, we also missed you. I hope your body and mind are relishing the workouts like a dry sponge to water.

  • Welcome back Lisa Stevenson who went to Greece with her family. It's nice to see our happy faces back to training. :-)

  • High Five Elizabeth Dean and her husband Brian on their 27th Wedding Anniversary! That's awesome. Yay for you guys!

  • Liz also played in another soccer tournament, last weekend in CT. This time there were 8v8 games, with no subs for team as they played (6) 60min games in 2 days. Woof. One 1 hand, I would absolutely love that. On the other hand I recognize how much effort that is. That's all stops & starts, metabolic conditioning, not 360min of walking in 2 days.

  • Thank you Stephanie Bucci for helping the Red Sox win again. Would you please go to all remaining home & away games to help them finish the season strong?

  • William Savage is in Arizona visiting family.

  • Sarah Preis had camp pick ups this week.

  • Vanessa Kane-Alves is grounded, focused and taking action. She's stretching before bed, doing yoga before boot camp, hitting her cardio goal, got 3 strength workouts in this week and is happy and peaceful. Plus she got 7 consecutive floor push ups for the 1st time in 2 years. High Five VKA!

  • For those keeping tabs at home, Marisa's AC is working again. 1st world problems, but boy does it mess with your chi when your AC is broken

  • Michaela Millot continues to practice dancing and has a showcase coming up in September for those interested in attending. I believe it's in Newton.

  • Carol Vaghar was the 4 for 4 star this week with (3) and has added assisted chin ups to her at home routine. High Five Carol!

  • Andra Dean has 1 more week of in person boot camp before she moves to Buffalo for doctoral school.

  • Jim Flynn surprised all the nephews and nieces with his sprinting ability while on vacation. He used to surprise us, but now we know he's fast.

  • P8, Week 3, Cardio Minutes High Fives!: Marisa (260), Peter Kelly (475), Michaela (365), Julie Tishler (320), Liz (335), Diane (351), Paul (351), Vanessa (420), Carol (304), Jim (180) and Scott (315). Moving feels good. You matched and/or exceeded your cardio goal. #ThatFeelsGood!

  • P8, Empowerment Week, Cardio Minute High Fives!:   Marisa (280), Josh (400), Peter (525), Madeline (1200), Michaela (412), Julie (380), Will (215), Liz (440), Vanessa (420), Carol (356), Alfredo (320), Jim (420) and Scott (474). They either had to hit their cardio goal and do 1 strength workout or hit 360min for women and 250min for men if they didn't. It's a high bar, yet a worthy one. High Five!

  • P8, Empowerment Week Strength Workout leaders!: Marisa (3), Liz (2), Will (1) and Carol (1). Way to go. That feels great!

  • P9, Week 1 Attendance Leaders!: mmmMMMMomentummmmm!!!

    • Madeline (3)

    • Julie (3)

    • Diane (3)

    • Paul (3)

    • Vanessa (3)

    • Carol (3)

    • Michaela (2)

    • Marisa (2)

    • Peter (2)

    • Stephanie (2)

    • Amita (2)

    • Alfredo (2)

    • Lucy (2)

    • Jim (2)




I wish you a great Friday and weekend. Keep moving and having fun. Rest as much as you need to be recharged. Consider meal planning and meal prepping if you feel inspired.




Make it count!




Mike




p.s. minutes are due Monday!




p.p.s. know anyone who might love what we do? next week is guest week and September is guest month!

Athletes by Alves,321 Walnut St., #263, Newton, Massachusetts 02460, United States

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