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 [...]
Ask Mike: What should I do to prevent my feet from cramping during the 20-mile walk for hunger?
Ceci D, a 6am Newton boot camp client was participating in the May 6, 2012, Project Bread, 20-Mile Walk for Hunger with her husband and 2 sons and asked me what she could do to prevent her feet from cramping during the event. Now it's not uncommon for someone's feet to cramp when you're not only walking 20-miles, but your weight bearing / standing on your feet for 6 hours straight. Here was my recommendation: Before walk roll feet with lacrosse ball x 5-10 rolls roll calves with lacrosse ball x 5-10 rolls stretch calves x30sec / leg incline ankles mobes x 8 each leg 2-Leg Glute Bridge x 50 reps During walk- stop every 4-5miles and stretch calves / foot by putting foot against street sign [...]
2012, P3, Week 1 Recap
Great Tuesday to you! I hope this recap reaches, you on a post workout high from yesterday and yearning for some more. Tonight & tomorrow are Metabolic Acceleration or "fast" workouts. Until then, onto ... This week’s agenda: Cardio Minutes Rookies P3 Overview Week 1 Recap Weekly Themes Guest Day Nutrition Tip ND & GST Post Measurements Ask Mike Facebook Shout Outs FAB 2012 Burn & Earn Cardio Minutes: Time Day 1 Day 2 Day 3 Total 6am 15 16 15 46 9am 15 17 15 45 6:30pm 15 15 15 45 Week 1 Goals: Rookie Cardio Goals for Weight Loss: Wk1: males = 125, females = 190 Wk2: males = 150*, females = 220 * (if weight loss is goal) Wk3: males = 175*, females = [...]
NY’s Burn & Earn Workout & 2012 CYBBC Calendar
Fit Thursday to you! I hope your last few days of 2011 are going well and you're doing your best to Fight Holiday Season Weight Gain before it starts. Since we're on the subject of being proactive and because we have 1 major holiday left to prepare for, New Years Eve, I thought I'd share a great Burn & Earn Workout you can do to create a caloric deficit, peak for a fun night out/in and simply continue being your awesome self. Vanessa and I did this exact Burn & Earn workout Christmas morning to work off our own holiday fun, so you can also use it as a post holiday recovery / glycogen depletion workout. Enjoy! 4 Circuits, 10:5 work to rest, max reps, 16 rounds, [...]
11 Reasons You Must Sign Up for Year End Measurements & Testing
Great Friday to you!. To RSVP for Post Measurements / Year End Measurements Click Here. To RSVP for Post Testing / Year End Testing and to Sign Up for BONUS WEEK Challenge Workouts choose your best option and click "buy now" below. Boot Camp Physical Performance Testing Testing Only: 8am, Sat, Dec 17, 2011 @ Mackenzie Center $25.00 USD Bonus Only (2-day): 6am, Mon, Dec 19 & Wed, Dec 21 @ B&G $44.00 USD Bonus Only (1-day): 6am, Mon, Dec 19 or Wed, Dec 21 @ B&G Club $25.00 USD Testing + 2 Bonus Days (6am, M / W) $60.00 USD Testing + 1 Bonus Day (pick which day: 6am, M or W) $44.00 USD If you choose 1-day bonus option, which day? --Click to choose-- Monday [...]
2011, P12&13, Week 3 Recap
Super Sunday to you! How are you feeling from this past week? Did you work off your holiday hangover? Does the scale read back to normal? You should feel like you’ve done some good things for your body and have continued to build momentum for your final holiday push. Speaking of final push, we’ve got 4 weeks until the New Year and many choices to be made. Do we want to be like everyone else and enter January stressed out and sick, missing work and/or school because we didn’t make time for ourselves OR do we want to be like the select few, the smart ones who prioritize and schedule their self-care, while saying NO to things that hurt them? Since you train like no else, why [...]