Bring A Buddy Month
January is “Bring a Buddy Month” / Win an Ipad*. I’m serious about getting you results and I know from personal experience the right social environment can help you earn results faster, whereas the wrong social environment just pulls you down & wears you out every time you try to change. Solution! “Bring a Buddy Month". Invite as many family members, friends, neighbors or co-workers as you like to join you and they’ll participate for FREE, for the month of January. *Whichever boot camper refers the MOST "buddies" who join & become members gets a chance to win a Brand New Ipad. I'm serious about getting you results and I want to help you build up the most empowering, resistance free social circle we can. Refer a [...]
Cardio Minutes, NYE TRX & Renewal Workout, Jan Bring A Buddy Month
Beautiful afternoon to you! I hope this email reaches you feeling more rested with your energy beginning to accumulate and your body feeling more & more healed and more & more anxious to get going. I've got 3 things to share with you today that compliment both your health & fitness goals and possibly your New Year’s resolutions. 3 THINGS #1. CARDIO MINUTES: Please report your Recovery Week #1 Cardio Minutes NOW! To review your recovery week plan, CLICK HERE. #2 NEW YEAR'S EVE TRX & RENEWAL Workout, 3pm, Friday, Dec 31 @ Mackenzie In 2011 I will begin introducing the TRX into your programming starting with bonus classes, but first I need to teach you how to use it and practice coaching you with it, so [...]
2010, P9, Week 5 Recap
If after CD#1 you were “really sore” and after CD#2 you were “really, really sore”, then how do you feel after CD#3? J Hopefully not too sore and if so you’re (a) using your roller, mobility and stretching skills to help you recover and (b) you’re relishing in the cool body changes a challenge week can deliver. Did you know we had a person lose 5 lbs in a week’s time based on the kick a** weigh in. That’s crazy cool. I loved how my abs looked and felt awesome today after sick partner workouts with Cindy H and Paul C (thanks partners) and I hope you felt and saw awesome changes too. This week’s agenda: “Keep Up With My Kids” Cardio Minutes P9 Overview Challenge Week [...]
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) {}