(clap, clap, clap), Good morning!
Happy empowerment week to you! I hope your week is off to a great feel good start, following the holiday and if you're on vacation, you have that little bit of satisfaction for timing your vacation or having your vacation timed with EW. That's my intent for planning EW's to have them line up w/ common vacation times as well as my hope that you would attempt to plan some vacations during EW's, so you can maximize face-to-face coaching times and use Challenge Workouts to bring you back from vacation better than when you left.
Challenge Workouts - Phase 7
video: CW #2
video: CW #3
video: CW #4
Have you finished your 1st CW? If yes, awesome, post your results to our FB page. If not, let's go! Just do it! You'll never regret the workouts you do, only the one's you don't! You do want to enter the fall in your best state, don't you? CW's done during EW will help you get there.
Empowerment Week Plan
Are you going to the beach, staying in a hotel or want to do a 4th fat loss workout?
If yes, go to the EWP to get one.
Interval Training Plan
Do you want to re-inspire your cardio for the next 13 weeks or find & create a fun cardio workout to do this week?
If yes, print and review the interval training plan?
Cardio Minutes - Week 3
Time Day 1 Day 2 Day 3 Total
6:00am 17 17 14 48
9:00am 17 17 11 45
6:30pm 17 19 16 52
Would you please reply with your w3 cardio minutes now!
Guest Day
Reminder. Guest days are the middle classes of the 1st week, which means guest day is 1 week from today. Please share this link with your friends and I'll help you build up your support circle (some say you're the average of the 5 people you spend the most time with. I don't know who the some are, but hopefully I can be one of your 5 and maybe you can get another person in your circle to make the active lifestyle a part of their identity too).
Q3 Playlist
Mike C, Jen B and Quyen have contributed to our Q3 playlist w/ both new & old songs that move them and are fun dance, party & workout songs. How about you? Got a song that's moving you right now? Please share it.
Private Measurements
7-9am, Sun, July 12 @ MC
RSVP goes out tomorrow @ 1pm.
P8, Orientation & Nutrition Discussion
12-3pm, Sun, July 12 @ MC
12-1:20p, Orientation
1:30-3p, Nutrition Discussion
RSVP & handout goes out tomorrow @ 1pm.
6-Month Reflection
Last, we're at the halfway mark to our year and my CYBBC year of quality. It's a great time to reflect on you're progress towards your 2015 goals. If you're not. Why not? Do you take every EW week off? Do you skip CW's for (insert) reason? Do you miss BC workouts? Are you not hitting your weekly cardio goals? Are you dismissing the nutrition plan because of (insert) reason? Your efforts or lack thereof are cumuulative & compounded. Successful people and unsuccessful people are the same in that they do the same things over and over again, but differ in what they actually do. Don't be the unsuccessful person. You only get 1 shot at life. You and I don't need anymore people to die to be reminded that tomorrow isn't guaranteed, so end each day being glad & satisfied that you didn't waste it or regret it. You could die happy that way.
If you are making progress to your 2015 goals, like Pete K did with his PK@50 goal (he just turned 50, no kidding), "It's weird to feel physically better and stronger than I ever have yet mark a milestone that says most of my life has passed", then high five and keep going.
I feel like I am making progress towards mine, they're slow and can be better, but they're progressing. I'll keep unloading things that weigh & slow me down and use that new time as a catalyst to increase my rate of progress.
Grateful to be your coach,
Mike Alves
Burn & Earn!
p.s. please reply with your cardio minutes for week 3.
p.p.s. and include (if you like) how I can help you better these next 6-months.
p.p.p.s. ...and...please share, if you see a way I can improve the quality of CYBBC.
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