2011, P1, Week 3 Recap
This week’s agenda: Cardio Minutes Weekly Themes Recovery / Challenge Week Guest Day ND & GST Post Measurements Nutrition Tip Quotes You’re Invited Phase 2 Cardio Minutes: Time Day 1 Day 2 Day 3 Total 6am 21 21 21 63 9am 22 24 20 66 6:30pm 21 21 21 63 Recovery Week Cardio Goal: Rookies / Returning Boot Campers Weight Loss (WL): 175 males / 250 females Fat Loss / Weight Maintenance (FL): 125 males / 190 females; primarily interval sprint based Performance: ask me Click here to review interval training program handout and for examples of workouts When reporting minutes via email, if you're using the fat loss / weight maintenance goal, please denote it like this: FL your cardio number min. If your goal is [...]
2011, P1, Week 2 Recap
Boston, MA It’s late Sunday night. Pats just got outplayed by the big talking Jets who backed it up. Ugggh! Anyways. Now that Sundays are free more time for fun activities, like Snow Shoveling finishers with friends. J Joke! Happy MLK day to all. Martin Luther King was great man who taught us to stand up for civil rights without being violent. It worked and we have a better country and world because of it. Now Americans are standing up to fight obesity and disease by choosing to live an active lifestyle and get back to eating whole foods vs. processed and packaged foods. We’re building stronger communities and families as a by-product, but we’re not close to where we need to be, so we’ve got to [...]
2011, P1, Wk1 Recap
Great Friday to you! Week 1 of Two-Thousand and Eleven is nearly in the books and you’ve got a great jump start on your new years’ goals / resolutions and an even bigger one over people who have yet to get started. If you’re anything like me, you L-O-V-E being the minority and having the path of least resistance when working towards your goals. This means whatever the majority is doing is often times not what you want to be doing. Often times what the minority is doing is what you want to be doing and what you are doing. You’ve not only set health & fitness goals, built exercise into your lifestyle, but you’ve scheduled it into your lifestyle. You found a coach to guide you, [...]
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! :)" // //