If after CD#1 you were “really sore” and after CD#2 you were “really, really sore”, then how do you feel after CD#3? J Hopefully not too sore and if so you’re (a) using your roller, mobility and stretching skills to help you recover and (b) you’re relishing in the cool body changes a challenge week can deliver.
Did you know we had a person lose 5 lbs in a week’s time based on the kick a** weigh in. That’s crazy cool. I loved how my abs looked and felt awesome today after sick partner workouts with Cindy H and Paul C (thanks partners) and I hope you felt and saw awesome changes too.
This week’s agenda:
- “Keep Up With My Kids”
- Cardio Minutes
- P9 Overview
- Challenge Week
- Attendance
- Measurements
- Shout Outs
Keep Up With My Kids
You know those registration packets you completed when you joined. Remember the question, “What made you decide to sign up for Change Your Body Boot Camps?”. Well many of your peers have said, “To keep up with their kids”. Well, here are 2 examples of your peers keeping up with their kids.
|
|
|
Parent |
Result |
Kid |
|
|
|
Thomas |
|
Hannah |
|
CD #3 |
S |
275 |
Kept Up |
275 |
|
|
F |
150 |
Kept Up |
150 |
|
|
C |
1025 |
Kept Up |
1025 |
|
|
|
|
|
|
|
|
|
Marisa |
|
Stephen |
|
CD #3 |
S |
273 |
Parent Wins |
210 |
|
|
F |
220 |
Kid Wins |
275 |
|
|
C |
1000 |
Kid Wins |
1250 |
*Neither parent was competing against their kid, nor were the kids competing against their parents. It’s just to paint a picture that just because you have kids it doesn’t mean your dead or your have to stop kicking butt. Jon Otting’s father once came and kept pace with our class as an out of town guest and that was quite impressive. Balancing your schedule is another story, but lucky for you you’re learning how to do more with less.
Cardio Minutes:
| Time | Day 1 | Day 2 | Day 3 | Total |
| 6am | 15 | 15 | 18 | 48* |
| 9am | 15 | 15 | 15 | 45* |
| 6:30pm | 15 | 15 | 18 | 48* |
*I need to do better about having you move during instructions vs. standing around and watching.
Week 6 Goals:
Rookies / Returning Boot Campers: males = 175, females = 250
P9 Overview
| Week | Day 1 | Day 2 | Day 3 |
| 12/13
Challenge Week |
WD#4: Challenge
Challenge #4: Team |
WA-D#5:
Challenge #5: Individual |
Post Testing |
| 12/20
Recovery Week (RW) |
WA#5:
RW Challenge Repeat, W-A 50% Volume Decrease, Other or Off |
WB#5:
RW Challenge Repeat, W-B 50% Volume Decrease, Other or Off |
WC#5:
RW Challenge Repeat, W-C 50% Volume Decrease, Other or Off |
| 12/27
Recovery Week (RW) |
WD#4:
RW Challenge Repeat, W-D 50% Volume Decrease, Other or Off |
WA#6:
RW Challenge Repeat, W-A 50% Volume Decrease, Other or Off |
WB#5:
RW Challenge Repeat, W-B 50% Volume Decrease, Other or Off |
Challenge Week
3 Challenge Days complete. 2 to go. To see the results & challenge day recaps click here: 2010, P9 Challenge Week
Attendance
Growing up, I always strived for Straight A’s and the closest I ever got was 6 A’s and 1 B in college. My little sister, Emily, on the other hand rarely ever misses. She gets straight so often my dad had to re-write the good grades incentives b/c it was getting too expensive. She earned a full tuition scholarship to college, got to wear the fancy ribbons & ropes at graduation and still gets invited to fancy events because she keeps kicking butt.
I asked her how she does it and she replied with 2 comments: (1) she just shows up to class and (2) she does her homework. That’s it.
If you want to change your body and transform your life you could use Emily’s simple approach: just show up to class and do your homework (nutrition & cardio plan).
The following people are acing the first part by just showing up:
Phase 9 perfect attendance after 5 weeks: Linda Riak, Alicia Straus, Katy Coughlin, Susana Fantozzi, Marisa Cimino, Cindy Hutter, Hannah Thomas, Jennifer Roy, Mary Thomas, Leslie Williams, Laurel Britt-Webb and Susan Andelman.
Now if they’re also doing their homework, they’re probably getting to live like no one else and that’s when life is most exciting.
If you want to live like no one else too, you must build your life around the active lifestyle and fit everything else into it. If you choose the other way, you’ll be living just like every other American. It’s up to you.
Weight Gain, Sickness and Stress
If you’ve missed any classes since Halloween and it was because of sickness or stress and / or you’ve gained any weight, make a mental note; the habits you’re choosing are win-lose and are always going to set you back during this time of year. You’re acting just like everyone else. The good thing is that today is a chance to make a change and choose a different path. You do want to be like everyone else, do you?
Measurements
8am on Saturday, December 18 at the Mackenzie Center. Look for an RSVP NOW email on Thursday to get your time slot.
Shout Outs
HIGH FIVES to Sally Babigian, Jo Doherty, Mary-Alice Tully, Marisa Cimino, Jackie Bunt, Cindy Hutter, Hannah Thomas, Carol Gray, Jen Timmins, Ellen Kelley, Marc Gromada, Linda Riak, Susan Kessel, Paul Cullen, Kathy Lowney and Jennifer Roy for hitting and in many cases smoking your weekly cardio goal. Awesome efforts!
Burn & Earn Baby!
Your coach,
Mike Alves
p.s. To see challenge week results and CD#4 & #5, click here:
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