Love the videos!
Mike, Love the videos! We had a blast at the last PTO Family BC and I wish we could go tomorrow, but E has softball in the morning and is making her First Communion. And speaking of the First Communion…..I am happy to tell you I've reached the first of my WL goals..every dress in my closet that I had hoped to squeeze into for E's First Communion now fits----a few are even too big!!! Now for summer goals onto those size 6 dresses….I love shopping in my own closet. Thank you, thank you Mike :)!! Have fun tomorrow and have a great weekend. See you Monday! Best, Anne Marie Editor’s Note: click here and here to watch the PTO Family BC picture slideshow and video compilation [...]
Mike is a pleasure to work with
Mike is a pleasure to work with. He is thorough and detail oriented in his approach to training. He focuses on full spectrum, inclusive of nutrition. Mike is a great motivator! I am really excited to have an opportunity to work with him. I have results to prove it. As Mike always says: "If you can't measure it, you can't manage it!" Thank you. Yari K Brighton, MA
2013, P3, Week 3 Recap
Happy empowerment week to you! I hope you’ve gotten your 1st challenge workout in and you’re ready for next one. Today I completed CW#4 which was tough. Man those 25 rep goblet lateral lunges make me so winded. Does that happen to you too during the goblet lateral lunges? Anyways, there is lots of great stuff below. Rookies, please read the empower week plan so you know what you’re supposed to be doing. Everyone get your 1st challenge workout completed and then enjoy the shout outs and give yourself a pat on the back if you earned a shout out and give your peers a high five if they did. And now... This week’s agenda: Cardio Minutes Post Measurements Weekly Themes Empower Week Plan Challenge Workouts Quarter [...]
2013, P3, Week 2 Recap
Today I shot CW #1. It was tough. The CW won and it was not pretty (Nasrin get your popcorn). However, even though it made my words mumble while coaching the 9am class and my appearance, sweaty & gross, if you want to become your best self and get in your best shape, do challenge workouts. They help make change happen. This week’s agenda: Nutrition Discussion / Grocery Shopping Tour Cardio Minutes Week 3 Theme Phase 3 Workouts Guest Day Post Measurements Ask Mike Facebook Shout Outs Thinking of You Quarter 2 Phase 4 Harlem Shake Nutrition Discussion & Grocery Shopping Tour Thank you Anne Marie Dunne and Randi Sharek for attending the Nutrition Discussion this weekend. You both have already experienced body changes and [...]
2013, P3, Week 1 Recap
Great Monday to you! I hope your Monday is off to a great start and your excited for your 2nd week of training. We’ve got great workouts planned for you this week (see Phase 3 Workouts) and this weekend is the Nutrition Discussion & Grocery Shopping Tour. I know it’s been a while, since we’ve done shout outs and its not b/c there haven’t been any, quite the opposite in fact, so we’ll start off small with attendance b/c showing up is half the battle. And now... This week’s agenda: Cardio Minutes Rookies P3 Overview Weekly Themes Guest Day Nutrition Tip ND & GST Post Measurements Ask Mike Facebook Shout Outs PTO Family BC Cardio Minutes: Time Day 1 Day 2 Day 3 Total 6am 25 13 [...]
2013, P1, Week 2 Recap
Great Friday to you! I hope you’re feeling as awesome as I am b/c earlier today I beat Challenge Workout #1 in 14min and change. That’s Carol Vaghar, Nasrin Sadeghi and all of you other smack talkers out there. I’m 1 for 1 in the new year. 😉 Week 2 was great. People are getting focused, healthy and building momentum. I think the in class challenge workouts next week and the 6 weeks straight will be a great accelerator for your 2013 goals. I’m excited for you. And now... This week’s agenda: Cardio Minutes Weekly Themes MLK Day Guest Day Nutrition Discussion & Grocery Shopping Tour Post Measurements Ask Mike Facebook Quote Tower Climbs Shout Outs Foodery Cardio Minutes: week 2 Time Day 1 Day 2 Day [...]
2012, P12, Week 3 Recap
Happy Tuesday to you! I hope your empowerment week is off to a great start and your feeling real good about what you’re going to accomplish this week. V and I have our Christmas tree so the holiday good karma is brewing at the Alves Compound East. Speaking of good karma. Here’s the week 3 recap including my favorite part, the Shout Outs. This week’s agenda: Cardio Minutes Weekly Themes Empower Week Plan Challenge Workouts Phase 13 Referrals Shout Outs Ask Mike Facebook Cardio Minutes: Week 3 Time Day 1 Day 2 Day 3 Total 6am 15 25 20 60 9am 20 25 20 65 6:30pm 20 20 20 60 Empower Week Cardio Plan: click here to view. Weekly Themes Week 4: Empower Week / Challenge Week: [...]
2012, P12, Week 1 Recap
Great Sunday evening to you! I hope you enjoyed this fine weather and feel refreshed for a new week. Here’s the week 1 recap with lots of shout outs, some pictures and even a video. Enjoy. This week’s agenda: Cardio Minutes P12 Overview P12 Calendar P12 Workouts Weekly Themes Stadium Run Turkey Workout Thanksgiving Workout Nutrition Tip ND & GST Guest Day Post Measurements Conditioning Workouts Ask Mike Facebook Shout Outs FAB 2012 Cardio Minutes: Week 1 Time Day 1 Day 2 Day 3 Total 6am 20 10 20 50 9am 25 10 20 55 6:30pm 22 10 20 52 Week 1 Goals: Rookie Cardio Goals for Weight Loss: Wk1: males = 125, females = 190 Wk2: males = 150*, females = 220 * (if weight loss [...]
2012, P12 Overview
Good evening or good morning depending on where and when you’re reading this. I hope you had a great weekend / week and you’re excited for a new day tomorrow. Enclosed is a very meaty Phase 12 Overview w/ some great shout outs to those who participated in phase 11. Without further ado... This week’s agenda: Cardio Minutes Phase 12 Calendar Phase 12 Workouts Stadium Run Charity Turkey Workout Rookies Weekly Themes Guest Day ND & GST Post Measurements Ask Mike Facebook Shout Outs Cardio Minutes: Week 3 Time Day 1 Day 2 Day 3 Total 6am 10 25 19 54 9am 10 25 13 48 6:30pm 14 25 19 58 Empower Week Cardio Plan: click here to view. Please report your week 3 (if you haven’t [...]
2012, P11, Week 3 Recap
Great Sunday to you! I hope you’re weekend is going great and you’ve already hit your cardio goals. If not, you still have time to get some work done. We were short on minutes this week so please plan accordingly. Here are some fun & creative ideas to get these extra minutes in. Example: Choose between 12min of : Insert Last Name family walk before or after a meal Skipping rope/planking at half time (1min rope, 30sec plank, 8 rounds) 12 different movement prep exercises (50:10) should cover it. Of course if you have more than 12 minutes in then you must do the work. Remember, the habit (time) of investing in your health will be given back in self-confidence, quality of life, longevity of life, a** [...]
2012, P11, Week 2 Recap
Greetings and beautiful Sunday to you! Wow what a Saturday those of you in the Boston area had. That sure was some beautiful weather. V and I are hosting my favorite mother-in-law Pat for a couple of days and my parents came up to visit so we took them all on the Harbor Walk from the Seaport District and walked to the North End up and down all the piers and then rewarded them by standing in line for 75min to eat at Giacomo's, which they disliked very much until they ate the food, which they enjoyed thoroughly, except my dad who got the swordfish, but that's his problem, b/c who gets swordfish at an Italian place where sauce is the focal point. Anyways, we took the [...]