2010, P9, Week 4 Recap
Happy Monday to you! I hope your 1st December weekend was a good one and you feel rested and recharged for a BIG Week of Challenges! If you’re still struggling to lose your remaining turkey lbs, have no fear as it’s about to be burnt off because challenge weeks are known for awesome body changes. If you don’t have any lbs to lose, then you’ll be positioned to lose fat / build muscle depending on what & when you eat following your workouts and in general and what you do for cardio. Without further ado… This week’s agenda: • You vs. ? • Cardio Minutes • P9 Overview • Challenge Week • Queen of Pistachios • Turkey Workout Recap • Shout Outs You vs. ? Cardio [...]
Equipment
Equipment: Here's a list of equipment you'll need. You can find many items locally and online at Perform Better (PB). (FYI: PB is located in Providence and the regular shipping usually gets here next day or 2 days at the latest.) Super bands (1/2" to 1" for women, 1/2" to 1" to 1.75 " for men) or exercise tubing (see chart) Dumbbells (pair of 8-15lbs women, 15-30lbs, men or Power Block (3-21 lbs Sport Block) Exercise mat (.4 or .6" thick, length is up to you) Foam roller (1' x 6" round is most portable, the 3' x 6" round is most comfortable) hand towel water bottle Click Here to Order Bundle Package: foam roller, superband and exercise mat (dumbbells not included). var gaJsHost = [...]
2010, P9, RW (Bonus)
Choose Your Classes: B&G Club (6am, M and W ): 2 Day, Twice as Fast as One $40.00 B&G Club (6am, M or W ): 1 Day is Better than No Days $22.00 Mackenzie (9am, M & W ): 2 Day, Twice as Fast as One $40.00 Mackenzie (9am, M or W ): 1 Day is Better than No Days $22.00 Mackenzie (6:30pm, M & T): 2 Day, Twice as Fast as One $40.00 Mackenzie (6:30pm, M or T): 1 Day is Better than No Days $22.00 Which days & times if combo?
2010, P9, Week 2 Recap
Happy Friday to you! We’re 2 weeks into our holiday season push and we’ve begun our fight against holiday season weight gain, sickness and stress. We’ve had some blips along the way with some absences due to illness, but we’re aiming for the grand prize, which is weighing the same or less come January 2nd (if that’s your goal), NOT being sick in January (a super compensation result from the Holiday Season Hangover) and to manage our stress along the way (stressful weeks reduce workout intensity & less stressful weeks, kick butt). The coach in me is very excited for you for a couple of reason: (1) I was thinking back to when CYBBC 1st began and how we used to “rest” during the “rest periods” and [...]
2010, P8, Week 3 Recap
Happy Monday to you! I hope you had a restful weekend. Spent some quality time with those who matter most. Got a great workout or 2 or 3 in for yourself and planned and prepared some meals for the week. AND I hope you saw or at least heard about the Pats game. It was a big win against a very strong team. This week’s agenda: Cardio Minutes P8 Overview Challenge Week Measurements Interval Training Program Nutrition Handout Shout Outs Pumpkin Workout Cardio Minutes: Time Day 1 Day 2 Day 3 Total 6am 16 28 22 66 9am 16 27 19 62 6:30pm 17 27 22 66 Week 4 Goals: Rookies / Returning Boot Campers: males = 175, females = 250 Please report cardio minutes here: P8 [...]
2010, P8, Week 3 Cardio Minutes
Cardio Minutes: Time Day 1 Day 2 Day 3 Total 6am 16 28 22 66 9am 16 27 19 62 6:30pm 17 27 22 66 Week 4 Goals: Rookies / Returning Boot Campers: males = 175, females = 250 Please report your minutes below: Example: "Week 3: _256_minutes. I killed it this week! Hook it up with a touchdown high five! :)" // //
2010, P8, Week 2 Recap
Good afternoon. I am rushing to get this out to you as I've got to pick up Vanessa and my other little sister, Emily, so I can head to Wmass. I just wrote an article for you called 3 Tips for Peaking on Race Day as well as a brief Week 2 Recap. Click Here for 3 Tips for Peaking on Race day This week’s agenda: P8 Overview Cardio Minutes P8 Schedule Columbus Day Guest Day ND & GST Nutrition Handout Races P8 Overview 4 Weeks of Programming. 3 Different Routines. Weekly Progressions and Themes. Per Workout Undulation. Week Day 1 Day 2 Day 3 10/11 All Columbus Day Classes are Rescheduled (see below) Progression / Personal Record Week WA#3: Progression (S) 60:60, Personal Record (PR) (F) [...]
2010, P8, Week 1 Recap
Happy Sunday to you! How was your 1st week? This week’s agenda: Rookies Fall / Holiday Season Testing Phase 8 (P8) Overview Cardio Minutes Soreness Remedies P8 Schedule Columbus Day Guest Day ND & GST Shout Outs Questions Facebook Rookies Please welcome the following rookies to the phase 8 boot camp. Paula Berg, Kathleen Lowney, Stella Lee, Krista Kett, Carol Gray, Victoria Gifford, Jacqueline Crawford, Jennifer Timmins, Vinay Mehra, James Glanville, Mary Thomas, Isabelle Evans and Jennifer Trudel. They’ve agreed to commit to the whole plan, to support you unconditionally and to not complain, whine, say, “I can’t”, “it’s too hard” or “I’m tired”. When you see them in class, please welcome them, introduce yourself and maybe ask them what they’re training for and/or why they joined. [...]
2010, P8, Week 1 Cardio Minutes
Cardio Minutes: Time Day 1 Day 2 Day 3 Total 6am 17 25 21.5 63.5 9am 16 26 17 59 6:30pm 17 18 17 52 Week 2 Goals: Rookies: males = 125, females = 190 Returning Boot Campers: males = 175, females = 250 Please report your minutes below: Week 1: ___minutes var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "https://www."); document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E")); try { var pageTracker = _gat._getTracker("UA-3267018-3"); pageTracker._trackPageview(); } catch(err) {}
2010, P8, Week 2 Cardio Minutes
Cardio Minutes: Time Day 1 Day 2 Day 3 Total 6am 16 27 19 62 9am 17 25 20 62 6:30pm 16 25 16 57 Week 3 Goals: Rookies / Returning Boot Campers: males = 175, females = 250 Please report your minutes below: Week 2: ___minutes var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "https://www."); document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E")); try { var pageTracker = _gat._getTracker("UA-3267018-3"); pageTracker._trackPageview(); } catch(err) {}
2010, P7, Wk 4 and Wk 5 Cardio Minutes
To keep my inbox less cluttered and allow me to respond to your reply faster, DO NOT REPLY to this email, but click on the following link to see cardio minutes completed in class and post your replies for week 4 (challenge week) and week 5 (individual challenge and recovery week). Cardio Minutes: Week 4: Challenge Week Time Day 1 Day 2 Day 3 Total 6am 22 30 14 66 9am 20 32 13 65 6:30pm 21 31 13 65 Week 5: Individual Challenge and Recovery Week Name Phase 7, Individual Challenge Total Cardio from Finisher & 1-Mile Run Name Phase 7, Individual Challenge Total Cardio from Finisher & 1-Mile Run Name Phase 7, Individual Challenge Total Cardio from Finisher & 1-Mile Run Name Phase 7, [...]
2010, P7, Week 4 Recap
Man, I’m so excited. Jay Z’s “Forever Young” song is playing on Pandora; you rocked the day 2 challenges; my butt / quads are sore from barbell bench lunges; I got 5 handstand push ups (on my way 20) and tonight Vanessa and I are celebrating our 1 year anniversary. This week’s agenda: Week 4 Recap Cardio Minutes Measurements Phase 7 Schedule Week 5 Theme Road Race Equipment Women, Weights, Bulk Survey Schedule Phase 8 Week 4 Recap Can you believe 11 classes came and went? Summer was fun, maybe too much fun, but it left you yearning to exercise and get back in shape. Now, 4 weeks later, you’ve just completed your 2nd challenge day. We’ve spent a lot of time learning awkward and challenging body [...]