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CYBBC, 2017, P4 Overview: loads, equipment, habits, guest week, minutes and more!

Happy Spring to you!   Are you ready to change and keep getting better?  I hope so because our fast workouts from Q1 are continuing with fresh changes and the return of stations.   Q2, P4 Overview The theme for the quarter is Fat Loss, Muscle Definition, Beach Season #1...
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Stealing Bases

// Stealing Bases is a super fun way to help your team score more runs by getting you into scoring position easier.  I was an all-league, leadoff hitter and center fielder for my high school team and stealing bases was a great strength of mine.  I’m not very fast, but...
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Coaching: how do you like to be motivated?

You may have noticed that I’ve been bringing more enthusiasm and energy to your workouts lately and if you haven’t noticed, that’s o.k., I am and I’m writing to ask you what kind of coaching you like best or another way of saying it, is how do you like to...
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2013, P3, Week 3 Recap

Happy empowerment week to you!  I hope you’ve gotten your 1st challenge workout in and you’re ready for next one.  Today I completed CW#4 which was tough.  Man those 25 rep goblet lateral lunges make me so winded.  Does that happen to you too during the goblet lateral lunges?...
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2013, P3, Week 2 Recap

Today I shot CW #1. It was tough. The CW won and it was not pretty (Nasrin get your popcorn). However, even though it made my words mumble while coaching the 9am class and my appearance, sweaty & gross, if you want to become your best self and get in your best shape, do...
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2013, P1, Week 2 Recap

Great Friday to you! I hope you’re feeling as awesome as I am b/c earlier today I beat Challenge Workout #1 in 14min and change.  That’s Carol Vaghar, Nasrin Sadeghi and all of you other smack talkers out there.  I’m 1 for 1 in the new year.  😉 Week 2 was great.  People are...
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2012, P12, Week 3 Recap

Happy Tuesday to you! I hope your empowerment week is off to a great start and your feeling real good about what you’re going to accomplish this week.  V and I have our Christmas tree so the holiday good karma is brewing at the Alves Compound East. Speaking of good karma.  Here’s...
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2012, P12 Overview

Good evening or good morning depending on where and when you’re reading this.  I hope you had a great weekend / week and you’re excited for a new day tomorrow. Enclosed is a very meaty Phase 12 Overview w/ some great shout outs to those who participated in phase 11.  Without...
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2012, P11, Week 3 Recap

Great Sunday to you! I hope you’re weekend is going great and you’ve already hit your cardio goals.  If not, you still have time to get some work done.  We were short on minutes this week so please plan accordingly.  Here are some fun & creative ideas to get these extra...
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2012, P10, Week 3 Recap

Great Friday to you! Let me start off by saying thank you.  Thank you for choosing to train with me, to train with us, to have the courage to show up and be pushed, become sweaty, to fail in front of others trying to learn new things, to persevere and acquire new skills and to...
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