2012, P8, Week 3 Recap
Great Friday to you! I’ve gotta go meet my “boys” for dinner so this will be quick. You did great this phase and let’s keep it up. It’s vacation & beach season and arguably the best time to look your best. I’ve videoed me doing all 3 challenge workouts so you can follow along. They were tough as you’ll see and they made me feel great and my muscles look awesome. I’m expecting you to do at least ONE challenge workout. Don’t let me down. And now... This week’s agenda: Cardio Minutes Post Measurements Reminder Weekly Themes Empower Week Plan Challenge Workouts Phase 9 Shout Outs Ask Mike Facebook Cardio Minutes: Week 3 Time Day 1 Day 2 Day 3 Total 6am 20 20 20 60 9am [...]
5 Minute Office Stretch Routine
Do you remember when you were in school? Ahh the good 'ole days of being a dependent. 😉 Do you remember when you had 5-10min b/w classes where you got up, moved around or walked to your next class? Do you remember how it served as a wake up and refreshed you mentally? How about now? Do you build in these 5-10min breaks every hour just to stand up and get loose, get the blood moving and get yourself feeling good? Here's what I like to do. When I know I'll be working at my computer / desk for a while, I set my stop watch for 15, 25, 50 or 55min to work on a task and then when it chimes I stand up. If it's [...]
2012, P8, Week 1 Recap
Hi and Happy Sunday to you! Wow. Do you love this weather? It sure is nice having changes of the season. Speaking of changes. Check out this week’s recap, which includes a whole lot of shout outs for people who are making lots of changes. It sure is exciting for me to read about their changes, but it must be even more exciting for them to be living these changes. And now... This week’s agenda: Cardio Minutes Rookies & Returners Q3 Overview Week 1 Recap Weekly Themes Guest Day Nutrition Tip ND & GST Post Measurements Ask Mike Facebook Shout Outs FAB 2012 Cardio Minutes: Week 1 Time Day 1 Day 2 Day 3 Total 6am 20 25 22 67 9am 20 22 22 64 6:30pm 20 [...]
How do I keep my feet straight during the deep squat stretch?
How to get your feet straight during the deep squat stretch? Christine M asked how she could get her feet to stay flat during the deep squat like she see’s her teammates doing. Here’s my answer: It's most likely because one or a combination of the following are tight: your butt, your hip flexors or your calves. Perform the following 5minute stretch routine on a daily basis: 1. Roll the bottom of your foot with a lax or tennis ball x30sec 2. Straight leg calf stretch x 30sec 3. Bent knee calf stretch x 30sec 4. 1/2 kneeling rectus stretch x 30sec 5. Prone glute push x 30sec
2012, Q3 Overview
Q3 Overview Your Change Your Body Boot Camps is different than most boot camp, group exercise, work out of the day and personal training programs and is more similar to a college or professional sports strength & conditioning program or even a business plan in that it is pre-planned and designed for a specific niche (body transformations for busy people who are out of shape and/or overweight looking to get into their best shape), not just written on a napkin, piece of paper or dry erase board, 5minutes before you walk in the door. And to prove it, here is our Q3 Overview for 2012. Themes The theme for the 3rd quarter is to continue training your beach muscles for beach season and to prepare you for [...]
2012, P6, Week 3 Recap
Great and sunny Friday to you! Just had a delicious breakfast and am feeling energized and tingly sore from a great DB complex workout yesterday. I hope you’ve had a great empowerment week so far and are ready for a new phase. Before we get there I wanted to pose a challenge. You’ve got 3 days to hit your cardio minute goal and 3 possible days to get a strength workout in. Will you hit your cardio goal and get 1 strength workout in before Monday? Post it to our Facebook page, so I can give you a shout out. If you get 3 challenge workouts in over the next 3 days, you’ll earn a 15min manual stretch and a 30min @ the park cardio workout with [...]
What is the right body weight goal for me?
How do you know what the right body weight goal for you is? Well super change maker, Peter, just asked that great question and below is my email reply to him. Check it out! ========================================================================================= Hi Peter, Thank you for asking your question regarding is your new body weight the right goal weight for you. It really depends on you. From a BMI and disease risk point of view you are now considered to be in the normal body weight range for an average person with a BMI less than 24.9. Click here to see your BMI. Now that you're there, there are a couple of things you could think about. 1) A BMI halfway b/w 18.5 and 24.9 somewhere around 23 is super optimal for disease [...]
2012, P6, Week 2 Recap
Happy sore legs Tuesday to you! How are those legs feeling? I did a lower body / upper body pull workout today so I can empathize with how you’re feeling. G-R-E-A-T-! J Speaking of great, here is the belated, but super awesome week 2 recap. Lots of great content and if you like something comment below. This week’s agenda: Week 2 Recap Cardio Minutes Week 3 Theme Guest Day Post Measurements @ Home Workouts P6 Playlist Nutrition Discussion / Grocery Shopping Tour Membership Upgrades Shout Outs Ask Mike Facebook FAB 2012 WL to FL Progressions Week 2 Recap Less sore week was excellent in my opinion and from feedback from various team members of CYBBC. W-A’s lower body was significantly less uncomfortable and actually liked b/c it [...]
2012, P6, Week 1 Recap
Happy Memorial Day Weekend to you! I’m hanging in town with the Queen this weekend and looking forward to date night. We’re going to try one of the new restaurants in the Seaport District. Any recommendations? In any event, I hope you’re feeling awesome from your 1st week of the new phase and you’re recovering quickly. This week’s agenda: Cardio Minutes Welcome Back P6 Overview Week 1 Recap Weekly Themes Guest Day Nutrition Tip ND & GST Post Measurements Ask Mike Facebook Shout Outs FAB 2012 Cardio Minutes: Week 1 Time Day 1 Day 2 Day 3 Total 6am 17 27 25 69 9am 17 27 25 69 6:30pm 17 27 25 69 Week 1 Goals: Rookie Cardio Goals for Weight Loss: Wk1: males = 125, females [...]
2012, P6 Overview
Tight Legs Tuesday to you! Speaking of legs. How are you feeling today? If you’re uncomfortably sore, roll, stretch, walk, hydrate, eat clean and just move to loosen up. Do some squats, lunges, dead lifts, leg swings, high knee hugs, ...etc..., to help yourself feel better. And we've got a BIG phase 6 overview. You may want to skim some of it and copy, paste & print the workouts so you have them. If you bring a copy to BC, I'll review it with you if you like. Click here to read the overview. This week’s agenda: Cardio Minutes Memorial Week Training Schedule 6am Location Change Phase 6 Calendar Peaking for Q3 Testing Challenge Workouts Workout D Abs Workout Cardio Workouts Phase 6 Workouts Rookies Weekly Themes [...]
2012, P5, Week 3 Recap
Happy belated Mother’s Day to you! I hope you mom’s received a day of appreciation and those who have moms were able to show it. J V and I spent the weekend visiting my parents and spending time with my mom. V’s mom received a nice care package and a mother’s day call. Ask and you shall receive: Here is the phase 5 recap & empowerment week plan and attached are your challenge workouts. This week’s agenda: Cardio Minutes Post Measurements Reminder Weekly Themes Empower Week Plan Challenge Workouts Phase 6 Shout Outs (ND & GST, Guest Day, Paul Community Supported Agriculture Ask Mike Cardio Minutes: Week 3 Time Day 1 Day 2 Day 3 Total 6am 25 16 19 60 9am 25 16 19 60 6:30pm [...]
2012, P5, Week 2 Recap
Gorgeous Monday to you! I hope your feeling awesome from this mornings’ Metabolic Acceleration Monday workout and / or your looking forward to tonight’s M-A Mon Workout. This week’s recap has some really good content for you, so read on. This week’s agenda: Cardio Minutes Week 3 Theme Guest Day Nutrition Discussion / Grocery Shopping Tour Nutrition Tip Post Measurements Shout Outs Ask Mike Facebook Cardio Minutes: Week 2 Time Day 1 Day 2 Day 3 Total 6am 25 18 20 63 9am 20 18 20 58 6:30pm 20 18 17 55 To review weekly cardio minute goals, how to report your minutes and/or review the interval training program handout, please click here. Rookies A little late, but not forgotten. Please welcome the phase 5 rookies, Melissa [...]