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 [...]
2012, P10, Week 3 Recap
Great Friday to you! Let me start off by saying thank you. Thank you for choosing to train with me, to train with us, to have the courage to show up and be pushed, become sweaty, to fail in front of others trying to learn new things, to persevere and acquire new skills and to smile at the end of it all and sometimes even in between. Here’s your recap, empowerment week plan, challenge workouts and more. Enjoy! This week’s agenda: Cardio Minutes PTO Boot Camp Post Measurements Reminder Weekly Themes Empower Week Plan Challenge Workouts Phase 11 Ask Mike Facebook Cardio Minutes: Week 3 Time Day 1 Day 2 Day 3 Total 6am 20 25 20 65 9am 20 25 20 65 6:30pm 20 25 20 [...]
2012, P9, Week 3 Recap
Thank you Marisa, Scott, Carol and Sharon for inviting me to train with you today. It was awesome. I love training in general by I almost always am training by myself, but after having a number of workout partners growing up and playing many team sports, I know how powerful, fun and motivating training with a team can be and it sure was awesome training with you today, so thank you for asking. On another note, I’m there to coach you, not train myself, so let’s call this a special occasion. Now, happy Labor Day Weekend and end to our face to face coaching for the 3rd Quarter. You have 3 awesome challenge workouts uploaded, linked and ready to follow along with. I finished CW#1 and got [...]
2012, P9, Week 2 Recap
Good afternoon changemaker! I hope you’re enjoying the awesome weather and that you’re having a kick a** weekend. Reminder. Next week is week 3 and all workouts will be Metabolic Acceleration workouts (we'll train fast). Plus it's progression week, guest day and post measurements. Get ready to wrap up your August with an energizing finish. 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 Week 2 Recap Man what a finish to week 2. The 9am team blew it out of the water so to speak. Helen Rousseau, Carol Vaghar, Jim Pelis, Scott Timmins, Walter Piescik and Marisa Cimino all trained super hard and upped the ante. Most everyone [...]
2012, P9, Week 1 Recap
Good afternoon Change Maker! I hope your weekend has been awesome and that you’re having a great start to your Sunday. I’ve had a great bachelor weekend so far with V out of town. I Howled at the Moon on Friday, went to a BBQ at my cousins yesterday and so far today took a 90minute Harbor Walk along Carson Beach in South Boston. This week’s agenda: Mackenzie Parking Lot Cardio Minutes Q3 Overview P9 Overview Weekly Themes Guest Day ND & GST Post Measurements Conditioning Workouts Ask Mike Facebook Shout Outs FAB 2012 Mackenzie Parking Lot – Week of 8/20/12 The MC parking lot is being repaved the week of 8/20/12. You may park on Crescent Street or Norwood Ave. If the side walk leading to [...]
2012, P9 Overview
Great TNLAFW to you day! I hope you’re week has been awesome and you’re looking forward to your weekend. V’s supposed to be traveling today (weather derailed her flight) so we did a special “date morning” that consisted of Tabata sprints, watching the sunrise, hike up a big hill and breakfast at our favorite spot. Very nice, very romantic and very sweaty. J Here’s the Phase 9 Overview so you can see what to expect. It’s going to be a great one and the goal is to have you peak for Labor Day weekend, so keep practicing your nutrition and rewarding yourself if you’re disciplined. This week’s agenda: Cardio Minutes Phase 9 Calendar Peaking for Q4 Testing Challenge Workouts Workout D Abs Workout Cardio Workouts Phase 6 [...]
I still have belly fat. Should I continue to lose weight or focus more on planks?
Here’s an email from one of our new 2012 members who recently hit her body weight goal and had a question for me. ----------------------------------------------------------------------------------------------------------------------------------- From: Nasrin S. To: Michael A. Sent: Friday, August 3, 2012 4:56PM Subject: Hi Mike. …I’m pretty happy with my current weight & size right now. I lost about 10 lbs & I dropped at least a dress/ pants size but I still have belly & side fat. Should I continue to lose weight with my current diet &cardio? Or do more sit ups, crunches & planks? I can definitely afford to lose a few more lbs. if it comes off my mid-section. I got 2 weeks before my trip, so have time to work on it. Thanks, Nasrin ------------------------------------------------------------------------------------------------------------------------------------ Hi Nasrin, Thank [...]