2014, P9, Week 1 Recap
Peaceful Sunday morning to you! I hope you’re having a great weekend and you’re feeling sore from a super Saturday workout like me. The light bulb just went off, as I think I’m going to have to eat more starches and splurges if I want to preserve & promote lean muscle and keep my weight on, because I see a ton of cardio minutes in my future with pushing this stroller and later playing at the parks. What a nice problem opportunity to have ‘eh! Speaking of cardio minutes and splurge meals, today’s recap w/ cardio minutes is below and the ND&GST is in a few hours. I hope to see you there. This week’s agenda: Cardio Minutes Rookies 2014 CYBBC Goals P9 Overview P9 Workouts Weekly [...]
2014, P8, Week 3 Recap
Happy Tuesday to you! Ah remember the days when you might have trained solely for yourself and to pursue a hot mate and you were building your foundation or shrine of awesomeness. Each workout, each meal, each night of deep sleep you continued to pour high quality nourishment into said foundation making it wider, deeper and richer than before (aka buffing the shrine). You created a proverbial jumping off point for future endeavors, a wider and higher safety net to mitigate risk as you pursued new found opportunities, fear conquering and exhilaration. You combined your health, body composition and performance focused habits with other worldly and worthy investments into yourself and earned additional bright & noble achievements. Then because you wanted to do something deeper with this [...]
2014, P7, Week 3 Recap
Happy 4th of July to you! I hope you’re feeling great and enjoying your holiday weekend. I’m grateful to live in America and I’m grateful to get to coach wonderful people like you. This weeks recap includes a ton of shout outs and 3 awesome challenge workouts. The 1st two are DB Complexes and are very challenging muscularly, but should give you a great hormonal release and energize you later, while pumping up your beach muscles. You could follow up one of the challenge workouts with some sprint conditioning we did in class to help with muscle definition that makes beach season more fun. The 3rd challenge workout is a classic, that’s been recycled from January 2013. It’s 150 reps of spider march kick thru’s and hands [...]
2014, P6, Week 3 Recap
It feels great to be writing again, but I’m heading to the Portugal vs. Mexico game tonight, so I’ll keep this brief. This week’s agenda: Cardio Minutes Weekly Themes Empower Week Plan Empower Week Schedule Challenge Workouts Quarter 3 Phase 7 Quarterly Testing How to Peak at Your Event Shout Outs Cardio Minutes: Week 3 Time Day 1 Day 2 Day 3 Total 6am 15 15 14 44 9am 15 15 14 44 6:30pm 15 15 14 44 Empowerment Week Cardio Plan: click here to view. Weekly Themes Week 4: Empowerment Week / Challenge Week: Train on own, max reps, sets, rounds and/or weight in same time or less / Perfect form / Very Sore, but loving it / / M&O Empowerment Week Plan Next week is [...]
2013, P10, Week 2 Recap
Happy Sunday change makers! I hope you’re weekend was awesome and that you had as much fun as I did. I even rocked a pre-wedding hotel room, body weight workout to get pumped up physically and emotionally for a great night. J We danced, hopped, cha cha’d and slid are way through the evening and the famous shoulder shrug even made multiple appearances. J This week’s agenda: Week 2 Recap Cardio Minutes Week 3 Theme Guest Day Post Measurements @ Home Workouts New Member Shout Outs Ask Mike Facebook FAB 2012 Quinoa Recipes Cardio Minutes: Week 2 Time Day 1 Day 2 Day 3 Total 6am 20 20 20 60 9am 20 20 20 60 6:30pm 20 20 20 60 To review weekly cardio minute goals, how [...]
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 [...]