Glad we don't have to water the grass days to you, Friend!
One of my favorite things if you haven't noticed by now are stats. It started with baseball cards back in the day, then my own sports stats (man if we tracked On Base Percentages in high school, mine would have been around .600). My basketball stats weren't great, but for a point guard I had a lot of rebounds, a lot of steals, not a lot of assists (ironic) or points and probably great defensive stats against whoever I covered.
When I got to college I was tired of being skinny and weak and started lifting weights 5 days per week. I entered college as a 5'11", 147 lbs. and finished my first semester at 175 lbs. D-O-P-E-! My whole personality changed, my confidence shot through the roof and people's perceptions of me changed. It was awesome. I didn't track circumferences back then only weights lifted, body weight and body fat % and they were all awesome, as you'd expect a 18-22 y/o to get. I think my best was maybe 6% BF at 185 lbs and I once caught a fish this
B-I-G-!
No, I'm only kidding. I think those were the actual numbers, but I don't have those stats in my spreadsheet, they must still be on the pink paper in my folder. I do however have stats from March of 2004 showing a BW of 187 lbs and a BF% of 6, so that was pretty dope. My shoulders were 48.5 and my waist was 32.75, so I had a pretty sweet V too. In any event. I love stats!
I also loved seeing my name in the paper, whether it was the school paper, the Register (local town paper like the Metro Tab), the Union News & Sunday Republican or the Boston Globe, Boston Common Magazine, radio, NECN, my own baseball card...
Recognition is cool and it's cooler when mom & dad and the rest of the family sees it too. So I love shout outs and I love to give shout outs, so here are the most recent shout outs to our amazing change makers!
Shout Outs! - P11, Perfect Attendance: Alicia S, Dana D, Jennifer M, Joshua G, Lauren C, Peter K, Amy F, Julie L, Madeline M, Lisa L, Anne Marie D, Melissa M, Paula P, Marc S, Melinda S, Elizabeth D, David B, Nelson A, Emily P, Mimy W and Diane G. You can't make change happen if you don't show up. You showed up! High Five! Keep going!
- P11, Week 3 Cardio Minutes: Alicia S (273), Peter K (397), Melissa M (307) and Emily P (342). You made the time to move and you benefited because of it. High Five! I hope you feel good about what you did.
- P11, Week 2 Cardio Minutes: Marisa C (350), Ceci D (275), Christine M (340), Lauren C (274), Peter K (361), Julie L (297), Krista K (262), Anne Marie D (312), Melissa M (258), Michaela M (601), Julie T (250), Marc S (555), Ricardo A (252), Nelson A (198), Emily P (282) and Diane G (268).
- P11, Week 3 Kick A** Weigh In: Alicia S, Peter K, Madeline M, Melissa M, Julie T, Marc S, Nelson, David B and Diane G. You beat your last in class Kick A** Weigh In. High Five! Can you do it again next week?
- David B is down 15.8 lbs., 4 pant sizes, 7.2% BF, 22.43 lbs of fat mass, 3.5” from his waist and 1.75” from his hips all while gaining 6.63 lbs of lean mass since March ’17.
- Marc S has dropped 7.8% BF, 11.77 lbs of fat mass, 15mmHg on his systolic, 9mmHg on his diastolic, 3” from his waist and 1.75” from his hips, while gaining 5.57 lbs of lean mass since joining 2 years ago.
- Ricardo A is down 29.19 lbs. of fat mass, 10.7% BF, 7” from his waist (what?!?!), 4.25” from his hips, since Jan ’17. He’s progressed from health & body transformation to performance with his nutrition plan. He now, regularly crushes b/w 200-400 minutes of cardio each and does it with participation in soccer, basketball, tennis, running and boot camp. Ricardo is an action taker. He told me during his initial interview, that he’s “looking at this as a personal challenge. I’m really good at completing things and seeing them through. I want to prove it to myself that I can do this”. I think he has. Keep going Ricardo. Let’s continue to communicate and fine tune your performance goals, efforts and nutrition. Keep reporting in how you feel, recover and perform, what’s working and what’s not. You and me. Let’s do it!
- Diane G cut 30mmHg off her systolic BP, 4.98 lbs. of fat mass, 1.7% BF, 1.75” waist and 1.5” hips in 3 weeks of training. Well done Diane. Your efforts in the kitchen, at the table, in the grocery store, on the streets and in the gym are showing. High Five! Keep going!
- Ozge G joined in June ’17 and is down 3 dress sizes, 11mmHg on her systolic BP, 15mmHg on her diastolic BP, 28bpm on her pulse, 7.5% BF, 17.91 lbs. fat mass, 2.625” waist and 3.06” hips. She’s got an infant at home and a toddler, works full time, had no kitchen for 3-months, traveled for 2 weeks in August, missed September because of work and has done minimal cardio minutes. Her attendance however has been outstanding through it all and she’s making thoughtful choices when it’s time to eat. Her cardio minutes are increasing and her arms, once an area that was always weak, are getting strong! High Five Ozge. Your effort to get to the gym is excellent. You have great support at home (shout out to your husband) and you’re making change happen! Keep going!
- Karna K has been training with us for 4 years now (Happy Anniversary Karna!) and though it can be difficult to get the dramatic changes of a new person, he still continues to find ways to get better. Karna is down 0.6% BF, 1.02 lbs. fat mass, 0.6” waist and 0.375” hips since last month; and gained 2.02 lbs. of lean mass. Well done Karna. Everytime you read the book, the Tourtoise and the Hare, the Tortoise always wins!
- Emily P like Ozge is also a mother of 2 with a toddler and an infant at home. Since July ’17, she’s down 2 dress sizes, 17mmHg systolic BP and 5mmHg Diastolic BP, 5.6% BF, 14.37 lbs. fat mass, 2.5” waist and 4.6” hips. Plus she PR’d 3 times in her recent Tufts 10K. She never walked. She had her fastest splits and she had her fastest finish. She also stands out in the workouts so much so that I’m glad she’s progressed to a tall cone (4 or more boot camps), so she can help the new people. I’m proud of you Emily. You too have a great support system at home and your effort to make time, make changes and get your workouts done is admirable. High Five! Keep going!
- Melissa M was away for 2 months this summer and has come back with great & renewed intensity. Since Jan ’17, her last private measurements, she’s down 1.8%BF, 1 dress size, 4.48 lbs. fat mass, 1.7” waist and 1” hips. She’s also a big fan of the chin ups tapering effect on her back and core and the single leg dead lift, hockey split squats and db swings, lifting of her back side. You’re funny Melissa, but you’re effort is not. It’s inspiring. High Five! Keep going!
- Melinda S has now been with us 2 years after relocating to Newton. Her recent check in compared to when she first joined shows she’s decreased her blood pressure, her dress size, her body weight, her waist and her hips, while getting taller. Well done Melinda. Keep making time to be active and getting it done. Everything is better when you do. High Five on your anniversary!
- Sarah P is a mom of 3 and also has an infant at home. Sarah joined us in Aug ’17, never got a cardio goal from me at orientation (I screwed up), had a change in childcare coverage, which forced her to change her training time, yet this full-time worker, still got in ~90% of her workouts and has experienced decreases of 1% BF, 2.11 lbs. fat mass, 4.25” waist, 1.06” hips, while gaining 0.41 lbs. of lean mass. Sarah, keep going. Slow and steady wins the race. Keep prioritizing your boot camp workouts; schedule and take your kids for long walks and keep practicing your nutrition plan. You’re on to the next chapter of your life.
- Madeline M has been with us for 5 years now and is still down 7.7%BF, 15.19 lbs. fat mass, 2.6” waist and 3.5” hips since joining. Strong and steady. She makes time to train as can be seen by her attendance at each of the different class times and makes up missed workouts when she travels. Well done Madeline. High Five! Keep going!
- Elizabeth D got moved from midfield to forward during her team’s soccer match because her energy was still high in the 2nd half. She immediately scored a goal and the other teams began saying, “watch out for #34, she is a runner!”.
- Chris C was part of a team @ BU that got approved for a big, 10 year, $40 million grant from the National Science Foundation (NSF) to study bioengineering a heart from a stem cell. Chris has his work cut out trying to make a heart as big & strong as the hearts we have in class, but at least he has inspiration. Well done Chris! That's a really cool honor. High Five!
- Bill W was interviewed and considered for US Attorney General for Massachusetts! That's amazing. High Five Bill! That's a cool honor!
- Lisa L ran the Twin Cities Marathon and had her strongest, pain free race of her career so far. She PR'd in finish time, pace, and no pain during the race. She was beaming all week and the next and can't wait to do another. High Five Lisa! You're doing great! I'm proud of you for finding ways to stay focused on the important and make time for yourself. Keep going!
- Stephanie B ran her 3rd Half Marathon and also PR'd on finish time, avg pace and did it pain free. I mention the pain thing because when you do new things sometimes unexpected things pop up that you weren't aware of, so you have to make the best decisions in the moment and grit & grind to finish. Later, we can address it (pain) and you can focus on what you learned to help you get better and faster. Stephanie did it. This is her 3rd year with us. Year 1 was a transformation. Year 2 was a Half Marathon. Year 3 has been 2 Half Marathons. Keep going Stephanie! You're making lots of change happen, designing the next chapter and creating a whole new identity. High Five!
- To Peter K and Ricardo A for linking up and becoming tennis partners. There are many members who are run & race buddies, some have soccer connections and you're the 1st to be regular tennis partners. High Five!
- Amy F for getting 15 reps on the DB Swing in 20sec. You win this time. High Five! I'm inspired, proud and pissed in a good way. Next phase we match DB % BW's to see if that helps me (ha!).
- Mike C for finding hotels with gyms and making time to train when you're away. I can see why you're a leader. You make time and get things done. You lead by example. Kudos to you. High Five!
- Julie L for a great effort getting in your workouts, corrective cardio, yoga, being a supportive friend, the whole sha-bang. Keep going! High Five!
- Julie T for getting cardio minutes in playing family football. I love it! High Five!. Maybe play tackle until you can't. :-)
- Stephanie B for progressing on her chin ups from holds to negatives. Awesome!
- Walter and Nelson for getting in 24 and 25 reps of chin ups in during your last classes. See if you can get 26 this week and go for 27 next week, or maybe you'll even leap frog to 30 reps.
- Diane G for hiking 9 straight hours in the wilderness of the Appalachian Trail. Next time maybe you can have it count towards one of those Amazing Races. Well done. I hope the Chicken Avocado Pita sandwich was a hit!
- Emily P for getting her family photos taken at a time when she was peaking (post Q3 and post Tufts 10K). Good job giving hubby enough time so he could peak as well.
Like the theme of the shout outs. Keep going!
Coach Mike
p.s. if you need a pep talk, to redo your plan or to chat about your goals, reply and let me know and we can schedule a call.
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