Hi Friend!
What a beautiful day to say goodbye to August!
Speaking of beautiful days and greetings, yesterday, Team Alves, did their 3rd consecutive Stadium Run and ran into 3 past Change Makers who have also adopted family stadium runs. So very cool to see, though I could barely speak when I reached the sun side due to transitioning to bleachers from steps in combination with wearing Vivi and the heat. Vanessa officially beat me by 3 sections. So not cool for my ego, yet so awesome for my marriage & training partner as my bride is getting stronger each workout! Great day of conditioning and average cardio minutes are about 90 total from the time we leave the car until we get back in.
Cardio Minutes - Week 3
Time Day 1 Day 2 Day 3 Total
6:00am 18 20 24 62
9:00am 18 20 24 62
6:30pm 18 20 19 57
Please reply now with your W3 cardio minutes!
Challenge Workouts
Here are the in class results of the P9, CW#1.
Empowerment Week Plan
Go here to be reminded on what you're supposed to do for EW's.
Phase 10 - Bring a Guest Month
We return, Monday, September 7.
That week is a special schedule week:
6am, M / W / F @ BG
9am, M / W / F @ MC
6:30pm, M / T / F @ MC
The month will be a power endurance phase to both peak people for September events and make a gradual transition into the fall (the workouts will be simple, yet challenging; fast, energizing and effective)
Since we'll hit the ground running on week 1, every day in the month of September will be a guest day. Your people are my people. You're the average of the 5 people you hang out with most, so why not build up some of your regular peeps and invite some others you'd like to get to know better. Please have them submit a completed waiver 24 hours in advance to participate.
Your coach,
Mike Alves
p.s. what'd you do for cardio minutes last week?
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