Happy Thursday Friend!
Wow! Is it me or was it nice to have 5 weeks straight of training to start the year? I felt like it was perfect for me to regain traction after the holidays. I could get over my cold, get my body back on track and feeling good with my training and build momentum in my life, specifically working on my business, not just in it. What about you? What was it like to train for 5 weeks straight?
Private Measurements
7-9am, Sat, Feb 13 @ MC. CYBBC offers group personal training for busy people who have health, body composition and performance goals.
Health: If you have health goals (e.g. you just want to be fit and healthy, minimum effective dose to maintain what you have), I recommend you measure body composition 2-4x/year and performance testing every quarter.
Body Composition: If you have body composition goals (e.g. you want to lose weight, decrease body fat, increase lean muscle and/or lose / gain inches, I recommend you measure every phase and test every quarter.
Performance Goals: If you have performance goals (e.g. build muscle, gain weight, keep weight on, train for an event, run faster, train for a sport, get stronger and/or be lighter) I recommend you measure most every phase that doesn't conflict with your training schedule unless hitting your body composition goal will enhance your performance, in which case I would prioritize PM's; test every quarter.
So if you didn't do year end or year beginning measurements and you have a health goal, I recommend you measure asap. If you have a body composition and/or performance goal, we'll be developing a much closer relationship as we'll see each other most every PM weekend.
RSVP Now for PM's to track your progress.
Nutrition Discussion (ND) 1:30-3pm, Sat, Feb 13, 2016 So you have a health, body composition and/or performance goal. Great! Now you need a nutrition plan to support it because you know you can't out-train a bad diet. We have 3 nutrition progressions that cover those 3 goals and get even more specific. First things first. All 3 progressions address health even though it's not clearly stated. Consider it a given. Second. The language is geared towards body composition goals b/c most busy, 21st Century adults are experiencing slower metabolisms than when they were kids and b/c looking & feeling good are important to them. Third, athletic performance is something you might not have considered as a goal for yourself as a busy 21st Century Adult, but find yourself in, once you're in great shape. A unique part about this plan is you'll need more calories b/c your output is so high and your reserves are so low, so you'll eat more calories per day, spread out over more meals per day and from the greatest variety of foods.
Nutrition Progressions 1. Weight Loss = scale goes down.
2. Weight Maintenance & Fat Loss = scale stay the same, body fat% decreases (lean mass up and/or fat mass down)
3. Weight Gain, Muscle Building & Performance = scale goes up, down or stays the same; preserve and/or build lean muscle, decrease body fat and most importantly having this aid your performance by becoming stronger, faster, more enduring and able to recover quicker through training smarter, harder & longer (time per day, week, month) and when you don't want to.
Your coach,
Mike Alves
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