Good morning from Stamford, CT!
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I’m here for a conference and it’s great to see colleagues and to keep sharpening the pencil. I really enjoy learning and being surrounded by people who like to get better and also desire to change lives.
Man it was tough last night.
I was eating clean and then this 1 guy brought back a brownie Sunday from the buffet and it almost broke me. It looked so good, but I wanted to save my splurge dinner for tonight (special occasion) as I head back to Boston for dinner with my parents and girlfriend and then to the Lion King.
Nutrition Discussion & Grocery Shopping Tour
Sunday is the Nutrition Discussion from 10-12p at the boys & girls club. The first hour we’ll review your handout and discuss any questions you have and the 2nd hour we’ll head to the grocery store tour. If you’re personal goals are to prevent disease, look better or improve your performance you NEED to learn and MASTER nutrition. If you don’t, you’re just spinning your wheels, sabotaging your success and yo-yo’ing until you’re ready to take control (is yo-yo’ing even a word?).
The nutrition handout is attached to the email. RSVP to confirm your attendance.
This week’s agenda:
- Nutrition Discussion / Grocery Shopping Tour
- Week 2 Recap
- Nutrition Tip
- Week 3 Theme
- Cardio Minutes
- Local Guest Day
- T/Th Conditioning
- Questions
Week 2 Recap
So how did you like the alternating Periodization? We did the same exercises, but different interval ratios, intensities and reps.
Alicia Straus wrote me after Monday, “Loved class today! Definitely my favorite of the three. Liked the suicides too.”
Sally Babigian commented after Wednesdays workout, “I really like a lot of the arm and shoulder stretches and openings in today’s class. The partner exercises are bad ass! Ouch you can feel both of those working big time, we will all have ab lines after this phase!”
Personally I was most impressed by the collapsed bodies on the gym floor after the Thurs / Fri classes. That was a profound statement of effort on your part and a defining sign that you trained with max effort and really kicked down some walls. Remember that feeling because that type of effort yields the best and fastest results and has a huge carryover to your attitude and lifestyle. Cheers to you!
Nutrition Tip
Here’s a fast, simple and fresh snack to keep your energy up:
Green beans (carb) rolled into ham (pro) and low fat havarti (fat) cheese.
Week 3 Theme
| March 8 | C#1b-sore | A#2a-less sore | B#2a-less sore |
Monday will be Tabata intervals (20:10), followed by 60:60 and 30:30 intervals for the rest of the week.
Tuesday / Wednesday are local guest days and we’ll be doing a 60:60 workout. Be sure to mentally prepare your guest for the workout and remind them to go at their own pace and choose the level that is best for them.
Cardio Minutes:
| Time | Day 1 | Day 2 | Day 3 | Total |
| 6am | 20 | 21 | 20 | 61 |
| 9am | 20 | 22 | 20 | 62 |
| 6:30pm | 20 | 21 | 18 | 59 |
Week 3 Goals:
Rookies / Returning boot campers: males = 175 minutes, females = 250 minutes
Local Guest Day
Local guest day is scheduled for the middle class of the 3rd week. You are welcome to bring a guest to class on one of the below dates. Local guest day builds your support circle and lets your friends understand better what you do to look and feel so great.
- 6:30pm, 3/9 @ Mackenzie Center
- 6am, 3/10 @ B&G Club
- 9am, 3/10 @ Mackenzie Center
All guests must complete a registration packet PRIOR to participation. Guest day is a courtesy gesture from your peers and me. Please DO NOT put me on the spot by having your guest arrive unannounced without prior completion of a waiver. Click Here to download and e-mail your guest a registration packet to complete.
Non-Local/Out of Town Guest Day:
These guests are welcome anytime, but must be planned with me. Please have these guests complete the guest registration packet and submit via e-mail prior to attendance. You’ll never have to skip a beat when family, friends or colleagues are visiting. Just bring them with you and create a new bond.
Tuesday / Thursday Conditioning
There is some interest from the boot camp in a Tues / Thurs conditioning only class, but not enough to secure the gym space at current boot camp rates.
Alternative options include expressing your interest to me and then me sending out a separate email and you guys taking it from there.
A third option, is I write and advanced conditioning program for “leaders”, we schedule a 1-2 hour block of time, most likely on a weekend day and I train / teach you the plan and then you can either do it on your own or create mini groups. You won’t get the coaching, but you’ll have a plan and can just do your best.
Let me know what interests you.
Got Questions?
Ask me a question and I’ll answer them in the forums.
Cheers and wishing you a great week of body changes!
Your coach,
Mike Alves
