Challenge Week: 

3 Team Challenges & 1 Individual Challenge


Disclaimer:  Use your best judgment during these workouts.  Go at your own pace.  If you need to rest, take a break or drink water, do it.  It’s o.k.  Remember form is always first.  Do not sacrifice form for speed.  These challenges are not that important, your long term health & safety is.  These are fun & challenging workouts that you’ve been prepared for over the last few weeks and are designed to yield maximum results in short periods of time if you’re following the nutrition & cardio plan.  You may need additional caloric consumption, water, stretching/rolling, naps and/or rest on these days.  Take it, its o.k.

Challenge Day #1 (Team Challenge)

Round & Round We Go #1 & Shuttle Run Team Challenge

(2) 10 minute Continuous Circuits, Round & Round We Go Strength Challenge

(2) 10 minute circuits, 3 strength exercises per circuit, 10 reps per exercise

Complete all 3 exercises to make a round.

Keep track of how many rounds you completed.

If you complete all reps associated with 1 and 2 exercises, but not all 3, you get 0.33 for each exercise completed towards your round total or a score of 0.67.

Complete max rounds in 10 minutes.

*Upon completion of each 10 minute circuit run, shuffle diagonally, backwards run, shuffle diagonally, sprint, then report your total rounds.

Team Goal is # participants x 13 rounds.  (*shoot for 7 rounds for circuit #1 and 6 rounds for circuit #2 or 13 rounds total in 20min)

20Minute Shuttle Run Challenge

Rookies 70 line touches in 20minutes

Sophomores 90 line touches in 20minutes

All-Stars 140 line touches in 20 minutes

Leaders 170 line touches in 20 minutes

Non-Runners, 10, 12, 14 or 16 Wall to Wall Sled Push Lengths for rookies, sophomores, all-stars and leaders respectively in 20 Minutes or Burpees (reps same as shuttle run)

Team Goals:  All participants must finish their goals in 20 minutes or less to beat the challenge.

If you finish early, congrats, get a drink and run with a teammate.  You all finish together.

Team

#People

X

# Goal Rounds

=

Goal Rounds

Actual Rounds

Total Goal Rounds

Total Actual Rounds

+/-Differential

+/-  per person

Conditioning Goal

Conditioning Actual

+/-Differential

6:30pm

13

X

7

=

91

116.33

169

210.65

+41.65

+3.21

20:00

19:43

-0:17

13

X

6

=

78

94.32

6am

23

X

7

=

161

173.66

299

340.01

+41.01

+1.78

20:00

21:23

+1:23

23

X

6

=

138

166.35

9am

11

X

7

=

77

95.01

143

156.34

+13.34

+1.21

20:00

17:19

-2:41

11

X

6

=

66

61.33

1 =.33, 2 =.67, 3 = 1 round

6:30pm                                                6am                                                     9am

Strength:  Bri C 8.67+7, Chrissy 9.33+8, Patty 9+6.33, Hannah 8.67+5.33, Katie R 8.67+7, Dana 9+8, Kim 9+9.67, Amanda 9+5.33, Bill 9+6.33, Cindy 7.33+7.67, Regina 9.33+6.33, Pam 10+9.66, Becca 9.33+7.67

Total:  210.65

Strength:  Jeff E, 8.33+7.33, Dean 9+6.67, Sal 7.67+6, Richard 7+8, Julie B 7+6.67, Jen O 7+8.67, Jon 7+7.67, Alicia 6+6, Laura 8+7, Deb R 8.33+7.33, Deb H 7+8.67, Louise 7+9, Laurel 7+7, Paul C 11.33+8, Jen M 9+8, Helen 8+8, Debbie C 7+9, Lisa G 8.67+7.33, Michelle M 7+6.67, Lisa D 7.33+6.67, Katy C 7+5, Marsha 7+5, Nancy C 5+6.67

Total:  340.01

Strength:  Marisa C 9.67+5.67, Jackie B 9.67+5.67, Susan K 8+6.33, Carol M 11+6.33, Jen S 8.67+7, Charlotte V 10+7, Mike M 7+5.33, Jen R 7.67+4.67, Steph G 8.33+4.33, Lynn P 7+4.33, Ellen W 8+4.67

Total:  156.34
Congratulations to all classes for beating the strength challenge and Big congrats to the 6:30pm and 9am classes for also beating the conditioning challenge.  Everyone is off to a great start!  These are tough workouts and you trained hard to beat the challenges.  Wow!  A lot of you got 9’s on the dumbbell complex and Pam and Charlotte got 10 and Carol M fresh from a trip to Florida got 11 rounds.  But we can’t forget about our silent superstar, Paul Cullen for enduring through 11.33 rounds.  You know how hard complexes are because you’ve done them.  Imagine doing 11.33 rounds in 10 minutes.  PC was moving!

High five to Pam, Kim, Louise and Debbie C for completing 9 rounds of the band complex.

Complexes require & make strong lungs and a super high tolerance for muscle burning discomfort.  You were all impressive today!
Team / Name Group Lines Time Team / Name Group Lines Time
6:30pm Alicia Straus Leader 170 16:19
Brianne Cappock Soph 90 8:20 Debbie O’Leary Leader 170 16:20
Katie Ross Soph 90 9:29 Lisa Griggs All-Star 140 16:19
Dana Dornbusch Soph 90 9:37 Sal Companieh Leader 170 16:38
Hannah Thomas Soph 90 10:01 Jen O’Leary Leader 170 16:38
Amanda Burke All-Star 140 13:37 Jeff Evaul Leader 170 16:39
Patty Hickey All-Star 140 14:40 Richard Goren Leader 170-burpees 16:39
Regina Lavelle Leader 170 16:15 Helen Rousseau Leader 170 17:09
Pam Venti Leader 170 16:19 Lisa DeLima Leader 170 18:00
Becca Allen Leader 170 17:05 Jen Mendelsohn Leader 170 18:18
Bill Weinreb Leader 170 18:08 Michelle Markert Leader 170 18:50
Cindy Hutter Leader 170 18:19 Katy Coughlin Leader 170 21:23
Kim Santilli Leader 170 19:34
Chrissy Thurmond Leader 170 19:43 9am
Jen Rooney Rookie 70 7:24
6am Ellen Whalley Rookie 70 7:47
Dean Pernisie Rookie 70 5:46 Mike Martsen Rookie 70 8:37
Deb Rooney Rookie 70 6:55 Carol Meyer Sophomore 90 9:36
Louise Civetti Sophomore 90 8:36 Lynn Palmatier All-Star 140 14:26
Debbie Close Rookie 70 9:12 Jackie Bunt Leader 170 15:06
Laurel Britt-Meyer Rookie 70 9:22 Charlotte Vanlier Leader 170 15:17
Nancy Caira Rookie 70 10:06 Jen Stomberg Leader 170 15:17
Jon Otting Sophomore 90 11:09 Susan Kessel Leader 170 16:46
Julie Bourgoin All-Star 140 13:38 Stephanie Gilman Leader 170 17:02
Laura Otting All-Star 140 14:03 Marisa Cimino Leader 170 17:19
Paul Cullen Leader 170 15:07
Marsha Downey All-Star 140 15:57

Challenge Day #2 (Team Challenge)

450 Rep Strength, Round & Round We Go Ab Finisher and Straw Drop Lap Arounds Challenges


450 Rep Team Challenge

20 Minute Strength Circuit

5 Strength Exercises, 80-100 reps/exercise (rookies = 80, everyone else = 100)

Keep track of how many reps you completed.

You may go in any order you like.

Complete max reps in 20 minutes..

If you finish your rep goal early, start over in 10 rep increments per exercise.

*Upon completion of each 10 minute circuit run, shuffle, backwards run and shuffle with 180 degree turns.

Team Goal is # participants x 450 (rookies aim for 400 reps, everyone else aim for 500 reps)


5min, Round & Round We Go Ab Finisher Challenge

3 Exercises, 10 reps per exercise

Complete max rounds in 5 minutes.

Each exercise counts as 0.33 towards your rep goal.

Team Goal is # participants x 2.7 rounds (shoot for 3 rounds).

Straw Drop Lap Arounds Challenge

Each person gets 2.2 straws for every minute of test length.

If running is your strength, grab extra straws.

Team Goal is # of people x 2.2 straws x time.


Team

Challenge

#People

X

Reps / Rounds / Straws

=

Team Goal Reps / Rounds / Straw Drops

Team Actual Reps / Rounds / Straw Drops

+/-Differential

+/- Per Person

9am

Strength

13

X

450

=

5850

6172

+322

+24.8

Abs

13

X

2.67

=

34.71

33.99

-0.72

-0.06

Straw Drop Lap Arounds

13

X

22

=

286

264

-22

-1.7

6:30pm

Strength

10

X

450

=

4500

4933

+433

+43.3

Abs

10

X

2.67

=

26.7

26.33

-0.37

-0.04

Straw Drop Lap Arounds

10

X

22

=

220

217

-3

-0.3

6am

Strength

18

X

450

=

8100

8652

+552

+30.7

Abs

18

X

2.67

=

48.06

46.66

-1.4

-0.07

Straw Drop Lap Arounds

18

X

22

=

396

376

-20

-1.11

9am

Strength:  Sally 475, Marisa 556, Ellen 255, Charlotte 630, Carol V 510, Carol M 300, Susan K 500, Jen S 575, Jen R 428, Lynn 525, Chrissy 530, Mike 442, Michelle 446

Total:  6172

Shoulder:  Carol V 2.33, Marisa 3.33, Ellen 2.33, Carol M 2, Chrissy 3, Charlotte 4, Jen R 2.33, Susan K 2.67, Mike 1.67, Lynn 2, Jen S 3.33, Michelle 2.33, Sally 2.67

Total:  33.99

Straw Drop Total:  264

 6:30pm

Strength:  Jackie 490, Becca 560, Maria 560, Alex 460, Sonya 400, Bill 500, Amanda 460, Hannah 478, Dana 505, Patty 520

Total:  4433 (9 people)

Shoulder:  Jackie 3, Becca 2, Maria 3.33, Alex 2.67, Sonya 2.33, Bill 3, Amanda 2.33, Hannah 2.33, Dana 2.67, Patty 2.67

Total:  26.33

Straw Drop Total:  217

 6am

Strength:  Debbie C 368, Cindy 423, Jen M 560, Alex 520, Deb R 520, Helen 525, Laura 530, Katie R 490, Justine 400, Louise 480, Dean 504, Bri 500, Alicia 465, Lisa G 507, Lisa D 475, Julie B 400, Marsha 405, Jeff 580

Total:  8652

Shoulder:  Debbie C 2, Cindy 2.33, Jen M 3, Alex 3, Deb R 3.33, Helen 3, Laura 2.67, Katie R 2.33, Justine 2.67, Louise 3, Dean 3, Bri 2.67, Alicia 2, Lisa G 2.33, Lisa D 2.33, Julie 2, Marsha 2.33, Jeff 2.67

Total:  46.66

Straw Drop Total:  376

First off, congratulations to all classes for beating the 450 rep team challenge.  All classes beat the challenge by an average of 30 extra push ups.  J

Second.  Did you see how close you were on the Round & Round We Go Ab Finisher and Straw Drop Lap Arounds.  The 6:30pm class was 2 exercises or 20 reps away from beating the ab finisher challenge.  The 6:30pm class was 1 exercise or 10 reps away and the 6am class was 1 round and 1 exercise or 40 total reps.  If that looks or difficult just consider there were 13, 10 and 18 people respectively working towards the goal.

In regards to the straw drop, the 9am was roughly 2 straws short per person, the 6:30pm class was 3 seconds short of 3 people passing the bucket.  It was so cool to watch your sprinting around the gym and turn the last corner.  Ahhh!  “next time!”.  The 6am class was short roughly 1 lap per person.  1 more lap in the early minutes could have brought it home for you.

Great effort to all.  You’ve now completed 4 weeks.  We have 1 more week of this phase, 1 team challenge, 1 individual challenge and post testing, then we have post measurements on Saturday, July 3 by appointment and then you swagger along for a recovery week.

Challenge Day #3 (Team Challenge)

Round & Round We Go Strength & Glute Finisher Challenges; Partner Band Lateral Shuffle Challenge

40:20, Round & Round We Go Strength Team Challenge #3

20 Minute Strength Circuit

4“A” Strength Exercises + 4 “B”Strength Exercises

Perform 15/20 reps per “A” exercise and 8/10 reps per “B” exercise (alternate sides each round) per round.

*Rookies do 15 and 8 reps for “A” and “B” exercises respectively, everyone else do 20 and 10 reps.

Keep track of how many rounds you completed.

Complete max rounds in 20 minutes as you can.

Each completed exercise counts as 1.25.  If you complete 3 rounds + 7 exercises you get 3+7 exercises; 4 rounds + 1 exercise = 4+1 exercise, 4 rounds + 2 exercises = 4+2.

Team Goal is # of people x 4 rounds.


Glute Round & Round We Go Finisher Team Challenge #3

5min Glute Finisher

3 Exercises, 10 Reps / Exercise, Max Rounds in 5 min

Each exercise counts as 0.33.

Team Goal is # of people x 3


Partner Band Lateral Shuffle Conditioning Team Challenge #3

10 minutes Anaerobic Conditioning and Lateral or Frontal Plane Locomotion Challenge.

15 Yards, 47 feet or ½ a basketball court length; Walk off 15 BIG Steps

Lateral Shuffle from low squat position 16 lengths in 10 minutes.  Take a rest if you need it.

Complete max lengths in 10 minutes.

Team Goal is # of people x 16 lengths (8 per partner).


Team

Challenge

#People

X

# Goal Reps / Rounds

=

Team Goal Rounds

Team Actual Rounds

+/- Differential

+/- per person differential

6am

Strength

21

X

4

=

84

83.625

-0.375

-0.018

Glutes

21

X

3

=

63

73.03

+10.03

+0.48

Shuffle

21

X

8

=

168

255

+87

+4.14

9am

Strength

10

X

4

=

40

33

-7

-0.7

Glutes

10

X

3

=

30

39.67

+9.67

+0.98

Shuffle

10

X

8

=

80

125

+45

+4.5

6:30pm

Strength

9

X

4

=

36

32.5

-3.5

-0.39

Glutes

9

X

3

=

27

35.01

+8.01

+0.89

Shuffle

9

X

8

=

72

149

+77

+8.56

+1 = 0.125, +2 = .25, +3 = .375, +4 = .5, +5 = .625, +6 = .75, +7 = 0.875 + 8 = 1.0

6am

Strength:  Lisa G 3.125, Marsha 3.5, Phil 4.375, Jeff 4.125, Louise 4.125, Sally 3.5, Dean 4, Justine 4.125, Becca 2.25, Alicia 3, Jen O 4.125, Debbie O 4.125, Deb R 4.375, Deb C 3.375, Deb H 4.25, Nancy C 4.125, Linda R 4.25, Lisa D 4.125, Richard 4.125, Paul C 6.375, Alex 4.25

Total: 83.625 reps

Glutes:  Lisa G 4, Marsha 3, Phil 2.67, Jeff 2.67, Louise 3, Sally 3.67, Dean 3.33, Justine 4, Becca 3.67, Alicia 3, Jen O 4.67, Debbie O 4.67, Deb R 2.67, Debbie C 3.67, Deb H 3, Nancy 3, Linda R 4.67, Lisa D 3.67, Richard 2.67, Paul 4.33, Alex 3

Total:  73.03 reps

Lateral Shuffle:  Lisa G 14.5, Marsha 12, Phil 9.5, Jeff 12, Louise 9, Sally 14.5, Dean 12, Justine 12, Becca 12, Alicia 12, Jen O 12, Debbie O 12, Deb R 17, Debbie C 9, Deb H 17, Nancy C 15, Linda R 14, Lisa D 12, Richard G 8, Paul C 10, Alex 9.5

Total:  255 lengths

 9am

Strength:  Jen R 4.25, Jackie B 3.75, Charlotte 3.625, Ellen 3, Marisa 4.375, Stephanie 3.125, Michelle M 3, Susan K 4.375, Carol M 2.5, Carol V 1

Total:  33reps

Glutes:   Jen R 4, Jackie B 3.67, Charlotte V 5.67, Ellen W 3.67, Marisa C 4, Stephanie G 4, Michelle M 4.33, Susan K 3.33, Carol M 3, Carol V 4

Total:  39.67 reps

Lateral Shuffle:  Jen R 9, Jackie B 19, Charlotte V 9, Ellen W 9.5, Marisa C 18, Stephanie G 9.5, Michelle M 16.5, Susan K 9.5, Carol M 13, Carol V 12

Total:  125 lengths

 6:30pm

Strength:   Sonya M 4, Cindy 3.125, Jen M 3.25, Katie D 3.125, Thomas 4, Laurel 4.125, Julie B 3.625, Ellen K 3.25, Hannah 4

Total:  32.5 reps

Glutes:  Sonya M 4.67, Cindy H 4.67, Jen M 4.67, Katie D 4, Thomas 3, Laurel 3, Julie B 3, Ellen K 4, Hannah 4

Total:  35.01 reps

Lateral Shuffle:  Sonya M 16.5, Cindy H 16.5, Jen M 17, Katie D 15.5, Thomas 17, Laurel 17.5, Julie B 16.5, Ellen K 15.5, Hannah 17

Total:  149 lengths

How do you feel now?  3 Challenges done and 1 to go!

1st off Congratulations to all classes for beating both the Glute Finisher and Lateral Shuffle Conditioning Challenges.  The glute finisher and the strength challenges were written well as you beat and missed each by less than 1 round per person.  The lateral shuffle was too easy of a number (16 total lengths or 8 per person) for you to reach, but regardless of the number to beat, you crushed it.  Everyone trained hard from start to finish.

Are you loving happy hormones yet?  Do you love your team and training environment?  Do you love boot camp?  Are you getting in your best shape and possibly the best shape of your life?  I can’t answer for you, but know that my goals are to create an experience and a program that gets you to reply to those answers with a jump out of your chair and shout at the top of your lungs, “YES!” for a response.

Shout outs to everyone who blocked out time on their schedule and had the courage to come to class for these workouts.  They’re tough and so now are you.

Special shout outs to everyone who topped 4 rounds in the strength circuits and a super special shout out to Paul Cullen for rocking out 6.375 rounds in the strength.  Not that you ever have time to watch, but he’s doing level 3 for most every exercise (level 2 on the others) and he still pumped out 6.375 rounds.  That’s bad a**.

But before you get a big head Paul, we’ve got some room to improve on the glute finisher and lateral shuffles.

Special shout outs to Deb R, Deb H (did you know we have not 1, but 4 super Deb’s in the 6am class?) Marisa, Jackie, Jen M, Laurel, Thomas, Hannah and Julie B for all doing 17 or more lengths on the shuttle.  (heck, I only did 16).

Challenge Day #4 (Individual Challenge)

500 Rep Strength, 30 Turkish Get Ups Finisher & 100 Burpee Rollovers Challenge

Individual Goal:  Complete All Challenges in 40 minutes

This is modeled after a triathlon.  Triathlons have 3 legs (swim, bike & run), f/b timed transitions b/w each leg.


500 Rep Strength Challenge

Individual Goal:  Complete 500 reps

5 Exercise Strength Circuit:  DB RDL’s, DB Rows, DB Split Squat, Plank to Push Ups, Body Saw

Perform 100 reps per exercise or 50 on each side.

You can go in any order you choose.

You don’t have to finish all reps before moving onto the next exercise.  You can come back.

Keep track of how many reps you’ve completed.

Aim to finish around 20 minutes or less.

When finished run and tap Mike on the shoulder to record your time.

Immediately move on to the next challenge.


30 Turkish Get Ups Finisher Challenge

Individual Goal: 30 Turkish Get Ups

Aim to finish around 5 minutes or less.

Perform ½ the reps on each side; alternate sides as you see fit.

When finished run and tap Mike on the shoulder to record your time.

Immediately move on to the next challenge.

100 Burpee Rollovers Conditioning Challenge

Individual Goal:  100 Burpee Rollovers

Do Anywhere Power Endurance, High Intensity Aerobic Conditioning Workout

Perform Any Weight Bearing Movement Prep Exercise when not performing Burpee Rollovers.

Keep track of how many reps you’ve completed.

Aim to finish around 15 minutes or less.

When finished run and tap Mike on the shoulder to record your time.

When you beat the 40 min Individual Time Challenge, let out a hoo-rah!

Get a quick sip of water and become a loud clapper cheerleader until your all of your teammates finish


Name

500 Rep Strength Total Time

30 Rep Turkish Get Ups Finisher Total Time

30 Rep Turkish Get Ups Finisher Time @ Finish

100 Rep Burpee Rollovers Conditioning Total Time

Phase 5 Individual Challenge Time @ Finish
Marisa Cimino

0:15:22

02:34

0:17:56

0:07:56

0:25:52
Jen Stomberg

0:15:11

02:51

0:18:02

0:08:01

0:26:03
Charlotte Vanlier

0:15:26

03:01

0:18:27

0:11:29

0:29:56
Jackie Bunt

0:18:06

04:24

0:22:30

0:11:05

0:33:35
Susan Kessel

0:18:11

03:38

0:21:49

0:12:40

0:34:29
Dean Pernisie

0:20:11

03:05

0:23:16

0:11:36

0:34:52
Jeff Evaul

0:20:29

03:56

0:24:25

0:11:05

0:35:30
Deb Rooney

0:20:13

04:22

0:24:35

0:11:01

0:35:36
Paul Cullen

0:19:30

04:52

0:24:22

0:11:26

0:35:48
Laura Otting

0:17:29

04:26

0:21:55

0:14:00

0:35:55
Richard Goren

0:21:02

07:03

0:28:05

0:09:13

0:37:18
Jennie O’Leary

0:20:29

04:35

0:25:04

0:12:44

0:37:48
Carol Vaghar

0:22:05

03:47

0:25:52

0:12:05

0:37:57
Debbie O’Leary

0:21:55

04:32

0:26:27

0:11:42

0:38:09
Alicia Straus

0:24:40

03:38

0:28:18

0:09:53

0:38:11
Pam Venti

DNR

#VALUE!

0:25:12

0:13:01

0:38:13
Sonya Mead

0:20:48

04:58

0:25:46

0:12:29

0:38:15
Brianne Cappock

0:19:42

06:12

0:25:54

0:12:35

0:38:29
Deb Hicks

0:21:08

05:32

0:26:40

0:12:09

0:38:49
Chrissy Thurmond

0:19:11

05:25

0:24:36

0:14:36

0:39:12
Linda Riak

0:21:13

04:39

0:25:52

0:13:39

0:39:31
Amanda Burke

0:21:09

05:09

0:26:18

0:13:50

0:40:08
Kim Santilli

0:18:33

06:54

0:25:27

0:14:59

0:40:26
Julie Bourgoin

0:26:37

04:10

0:30:47

0:10:05

0:40:52
Helen Rousseau

0:24:20

03:18

0:27:38

0:13:22

0:41:00
Bill Weinreb

0:21:14

06:08

0:27:22

0:13:39

0:41:01
Debbie Close

0:25:38

05:17

0:30:55

0:10:32

0:41:27
Stephanie Gilman

0:22:23

03:22

0:25:45

0:15:59

0:41:44
Lisa Griggs

0:21:22

06:22

0:27:44

0:14:10

0:41:54
Justine Neeson

0:23:31

05:35

0:29:06

0:12:50

0:41:56
Hannah Thomas

0:21:07

06:15

0:27:22

0:15:07

0:42:29
Alex Whiting

0:24:35

06:27

0:31:02

0:12:26

0:43:28
Cindy Hutter

0:20:43

04:54

0:25:37

0:18:06

0:43:43
Todd Heberlein

0:25:32

04:28

0:30:00

0:13:49

0:43:49
Thomas John

0:21:29

06:57

0:28:26

0:15:36

0:44:02
Michelle Markert

0:22:04

06:02

0:28:06

0:16:32

0:44:38
Jennifer Roy

0:22:27

06:54

0:29:21

0:16:22

0:45:43
Carol Meyer

0:26:00

08:23

0:34:23

0:13:10

0:47:33
Laurel Britt-Webb

0:30:09

05:48

0:35:57

0:12:38

0:48:35
Ellen Whalley

0:27:52

04:52

0:32:44

0:17:04

0:49:48
Marsha Downey

0:27:17

05:38

0:32:55

0:18:16

0:51:11
Nancy Caira

0:26:38

05:40

0:32:18

0:19:14

0:51:32
Mike Martsen

0:33:11

08:08

0:41:19

0:22:04

1:03:23
Lisa De Lima

0:25:37

05:14

0:30:51

######

DNF
Phil Gerrard

0:27:20

04:40

0:32:00

######

DNF
Katie Ross

DNR

#VALUE!

DNR

######

DNR


First off.  WOW!  Think about how tough this Individual Challenge Workout Was.  Now look at how fast Marisa, Jen S and Charlotte completed their workouts.  They completed a 40 minute workout in less than 30 min.

From a physiological standpoint, they have tremendous stamina, strength, muscle, and cardiovascular endurance.  They may have done some level 1 exercises, but they also did level 2’s and 3’s.  These are 3 super fit and super strong women and are great representations of what your program can do for you if you’re consistent with your attendance, your training intensity, your nutrition plan, your cardio minutes and your recovery.

Now that we recognized our leaders, let’s recognize you.  You completed a super tough strength & conditioning workout.  I got emails, phone calls, texts from you or your teammates letting me know how tough this workout was, how surprisingly fun it was and how your knees and limbs were sore, bruised and scraped.

Do you think you could have done this workout on day 1?  A few of you may say definitely, some may say maybe and the majority of you would say “no way”!  Now consider how far you’ve come.

Are you changing your body?  Yes?

Are your transforming your life?  Yes?

Are you getting in your best shape?  Yes?

Are you associating fun with exercise?  Yes?

Are good things starting to happen to you?  Yes?

Do you have more energy?  Yes?

Do you feel better about yourself?  Yes?

Do people look or talk to you differently now?  Yes?

Do you look forward to exercise now?  Yes?

Has your home/work life improved?  Yes?

Do you appreciate your training environment?  Yes?

Are you glad you have pre-screened teammates?  Yes?

Do you value having a program, not just a workout?  Yes?

Do you like having your own coach?  Yes?

Most if not all of your answers should be yes.  Those that aren’t should happen over time.

You know what the best part is.  You DID IT!  You contacted CYBBC.  You chose us.  You made time in your schedule.  You showed up.  You trained hard.  You trained outside of class.  You shopped.  You prepped.  You ate better.

Congratulations to you!

You’re a winner!

Your coach,

Mike Alves

var gaJsHost = ((“https:” == document.location.protocol) ? “https://ssl.” : “https://www.”);

document.write(unescape(“%3Cscript src='” + gaJsHost + “google-analytics.com/ga.js’ type=’text/javascript’%3E%3C/script%3E”));

try {

var pageTracker = _gat._getTracker(“UA-3267018-3”);

pageTracker._trackPageview();

} catch(err) {}