Great day to you! I had a real fun weekend. V's BFF is in town with another friend. We had a great date night at a great wedding (I L-O-V-E date nights and weddings), where I was the 3rd most photographed person thanks to my new, non-purple sport coat (blue), tie (red & blue striped) and fresh haircut. I'm serious. It was Vanessa's colleagues wedding and I got photographed 6 times that I'm aware of. 6 times! I told her, that her friend is going to be like, "V, I have such great pictures of Mike. I don't know why there are so many, but I have them", so she better be ready.
Maybe I became famous and nobody told me. I don't think I'm famous. I still have to plunge the toilet, take out the poopy diapers and get all the creepy crawlers. All kidding aside, it was very flattering to be photographed so many times and it was probably a combination of a great outfit and the fact that Pete and I primed our days with a GREAT Carson Beach Workout as the sun was rising over the islands, shimmering on Dorchester Bay, while we did the All-American Workout (total body beach muscles with sprints) as the day was starting. You could say I was peaking. This stuff works. I've mentioned in the past to prime yourself for important events with a pre-event workout, so you'll peak and be your best self. Our Q3 programming was designed to Peak you for Fall Sports, Fall Races and Fall Photographs and that combined with a pre-event Carson Beach Workout with an awesome training partner, made for a great day. Your Q4 programming is designed to peak you for winter sports and holiday hotness, so keep going and if you have a special event, make sure you get a workout in so you can peak and be your best too.
In any event, I'll self-serve myself some humble pie, stopping when I feel content (wink) and move on
Cardio Minutes - Week 2
Time Day1 Day 2 Day 3 Total
6:00am 17 15 17 49
9:00am 20 17 17 54
6:30pm 20 19 17 56
Would you please reply now with your minutes for week 2!
2016 Fast Action Bonuses (2016FAB)!
Saturday was the Carson Beach Workout and here is the schedule for the remaining bonus workouts. Saturday FAB#1 winners will get their movement screens and then Monday I'll teach them their custom corrective cardio routines. Sunday is the Cold Spring Park run. RSVP now by clicking on the links that work for your schedule. If you're not a FAB#2 or #3 winner at the bottom of the page there are ways you can still attend.
(please reserve 3 consecutive time slots for 15min total).
2016 FAB Winners!
2016 FAB#1
Stephanie, CK, Pete, Madeline, Julie L, Helen & Marisa
2016 FAB#2
Stephanie, CK, Pete, Madeline, Julie L, Helen, Marisa, Anne Marie, Jenn C, Karna, Bill, Julie T, Chris C, Melinda, Dana, Amy L, Marc S, Jenn M, Lisa L, Ceci D, Quyen and Alicia.
2016 FAB#3
Stephanie, CK, Pete, Madeline, Julie L, Helen, Marisa, Anne Marie, Jenn C, Karna, Bill, Julie T, Chris C, Melinda, Dana, Amy L, Marc S, Jenn M, Lisa L, Ceci D, Quyen, Alicia, Michaela and Amy F.
To see all of the bonuses, terms and how you needed to qualify, please read below.
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2016 FAB #1: FMS (Functional Movement Screen, $99 value) + C3 (Custom Corrective Cardio, $99 value) + Private Training ($199+ value); (1) Anytime Local Guest Pass ($40 value); Plus 2016 FAB#’s 2&3
*Submit completed and signed membership agreement before 11:59pm, December 31, 2016.
FMS (Functional Movement Screen, $99 value): 7 movements to screen for hidden injury risks. Held adjacent to a future Private Measurements appointment. Date & Time TBD.
C3 (Custom Corrective Cardio, $99 value): Get a 4 week, personalized cardio plan based around your FMS, PM and personal goals.
Private Training ($199+ value): Get a private training session with me lasting no less than 45minutes to go through and learn your C3 plan. Date & Time TBD.
(1) Anytime Local Guest Pass ($40 value): Local Guest Day will be the 1st WEEK of every phase this year, with the exception of September's Phase 10, which will be guest month. Out of town guests are welcome at anytime. This pass, which is only a pass in words as there won't be a paper pass, entitles you to bring 1 guest to ANY workout w/ advance notice and completion of a registration packet with waiver.
FAB#'s 2&3: see below
2016 FAB #2: (1) Workout Held During EW ($60 value), (1) 90min Blue Hills Hike ($35 value), (1) Cold Spring Park Run ($35 value), (1) 50% off 45min Private Training Coupon ($199 value), (2) recipes the Alves Family uses and the 2016 FAB#3.
*Submit completed and signed membership agreement before 11:59pm, Friday, January 29, 2016.
(1) Workout Held During EW ($60 value): It'll be a 6am, 9am or 6:30pm on a Monday and most likely on the same day. Date & Time TBD.
(1) 90min Blue Hills Hike ($35 value): We'll meet at the Ranger Station. Warm Up. Hike the Skyline Trail to the Lookout Tower. Take a Group Photo. Hike Back Down to the Ranger Station. Stretch and Take a Group Photo. Date & Time TBD.
(1) Cold Spring Park Run ($35 value): We'll do 2 to 3 laps around the course, completing the exercises along the way and substituting or adding exercises as needed. We'll warm up and cool down as a group and we'll take photos after.
(1) 50% off 45min Private Training Coupon ($199 value): Would you like to work on something specific to your goals? Would you like to have the super laser focused attention (one client called me The Focus Master) of the "Real Deal" (3 other clients called me this and made me a t-shirt w/ it imprinted), BSC's former #1 personal trainer out of 20 clubs (~200+trainers) and TSI's #6 personal trainer out of 200+clubs (~2000+/- trainers), on you. It's pretty special and fun to have your own personal trainer, even if only for a single workout. I'm excellent at giving attention. We can do whatever you want. Train together. Workout on specific body, skill or performance areas. We can Boxing. Train outdoors or indoors. I can stretch you (amazing, clients love this). We can do agility, speed & quickness drills play a sport, almost anything. Date, Time & Location TBD.
(2) recipes the Alves Family uses (value TBD by what Vanessa asks me for in return): We open the can or box and add beans to most meals. When we meal prep beans for the week, we boil the bagged beans, freeze half and refrigerate the rest. Sometimes however, Vanessa, not me, makes a fantastic Lentil side dish, a soup, a meal with shrimp or a vegetarian meal that's basically meatless Mexican. When I share this. No judgement. This is from 1 loving family to another. Date to be shared, TBD.
2016 FAB #3: see below.
2016 FAB #3: (1) Stadium Run ($35 value) and (1) Carson Beach Workout ($35 value)
*Submit completed and signed membership agreement before 11:59AM, Sunday, January 31, 2016.
(1) Stadium Run ($35 value): we'll meet at Harvard Stadium, early 1 weekend morning. Plan for 2hrs. I'll warm you up and cool you down. I'll explain what we're doing. We'll try to keep up with Pete (he got super strong last year). We'll cheer everyone on as they finish. We'll take a group photo at the end. This is a super satisfying experience. Date & Time TBD.
(1) Carson Beach Workout ($35 value): we'll meet at Carson Beach early 1 weekend morning. There's free parking. We'll use minimal equipment, overlooking the boardwalk, beach, bay and islands. You'll hear the seagulls and see the runners go by. It's special and local.
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You Can Still Attend Any of the FAB#2 and #3 Events by either:
1. Pay the Value Amount of the Event.
or
O.K. Reply now with your cardio minutes and then RSVP to all of the events you can attend.
Your coach,
Mike Alves
p.s. what did you do for your cardio minutes?
