Archive for 2010

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 buddy, build an empowering culture of change outside of class, get a chance to win an Ipad, get FASTER Results and enjoy the entire experience along the way.

Let me help you find a buddy.


Post this to Facebook:



post #1: (post this a.s.a.p.)

“I just recommitted to Change Your Body Boot Camps for another ENTER TERM LENGTH HERE because 2011 is going to be an AWESOME year for me and I know changing my body will give me the strength, energy & courage to help me transform my life. Who wants to join me? Go here to sign up: http://bootcampboston.com/1weektrial.”



post #2: (post this Thursday morning);

“Just a reminder that I’ve already taken action on my fitness resolutions for 2011 by recommitting to Change Your Body Boot Camps for another ENTER YOUR TERM LENGTH HERE. Coach Mike wants to help me get faster results by getting my social circle in shape too, so he said, “anyone who puts your name down as their ‘referred by’ source, gets January’s program for free”. This is sweet deal. Go here to sign up: http://bootcampboston.com/1weektrial. FYI, Midnight tonight is the deadline to register. Call me or message me if you have any questions.”


Post this on Twitter:



tweet #1: (tweet a.s.a.p.)

“Recommitted to Change Your Body Boot Camps to help ensure a kick butt 2011. Want to be my workout buddy? Go to: http://tinyurl.com/24xc464



tweet #2: (tweet on Thursday morning):

“Be my workout buddy: Coach said if you put my name down as you’re ‘referred by’ source, you’ll get Jan for free. http://tinyurl.com/24xc464



tweet #3: (tweet immediately after tweet #3):

“Get in shape with me and we’ll both have an awesome 2011. Deadline to register is midnight tonight. Go to: http://tinyurl.com/24xc464


Send this through email:



email #1:

“Hi (INSERT NAME, NAMES OR ALL),


I’m so excited. I made my goals for 2011 and I’ve already started taking action on them. One of them is to INSERT YOUR GOAL HERE and I’ve taken action by committing to weekly exercise with Change Your Body Boot Camps for the next INSERT YOUR TERM LENGTH HERE.


It’s not your typical commercial gym group ex class, where they use fancy this’s or that’s, have different instructors each class or teach workouts for super fit people. It’s a full service program (includes strength, conditioning, nutrition, flexibility, culture, coaching, ongoing support, etc…) designed to get busy, out of shape and overweight people into their best shape using minimal equipment, teaching do anywhere workouts in an empowering environment of change.


Coach Mike teaches 3 levels for each strength exercise, so if you’re strong at 1 thing, but weak at another you can still do it. He pre-screens everyone to make sure they’re a good fit (healthy, ready and not a complainer) and he makes it fun. The music is great, the people are cool and the program works. Of course it’s not easy, you’re going to sweat and you’ll be sore for your first week, but it’s AWESOME.


Anyways, if you want to check it out, go here: http://bootcampboston.com/1weektrial. The deadline to register is midnight, Thursday, December 30. Classes begin on Monday, Jan 3rd.


Wishing you the Happiest New Year!


Your friend and possible workout buddy,

INSERT YOUR NAME HERE


p.s. here’s the link again to learn more: http://bootcampboston.com/1weektrial



email #2:

“Hi INSERT NAME, NAMES OR ALL HERE,


Just a reminder that tonight is the deadline (last chance) to register for Change Your Body Boot Camps and be my boot camp workout buddy for January. Coach Mike wants to help me get faster results by getting my social circle in shape too, so he said, “anyone who puts your name down as their ‘referred by’ source, gets January’s program for free”. This is sweet deal. Go here to sign up: http://bootcampboston.com/1weektrial. Call me or email me if you have any questions.”


INSERT YOUR NAME HERE


ACTION STEPS:



#1: copy, paste & share the done for you messages to facebook, twitter and email
#2: send your friends to bootcampboston.com/1weektrial to sign up
#3: have them call me or you call me with questions, 617.268.6232
#4: get yourself ready to have a BIG month and an AWESOME 2011.


Your coach,


Mike Alves


Newton Boot Camp
Newton Personal Trainer
Online Coaching




“buddies” must be a good fit for us (only people who are pain & injury free, can at least walk a mile, are ready and are not complainers) and go through the traditional registration / pre-screening process;


“buddies” must record your name under the “referred by” section in the registration packet; if “buddies” say multiple people referred them, then the WRITTEN NAMES get a percent share of the referral (e.g. 2 people refer same person, each referrer gets 0.5 referral credit towards contest; 3 people refer same person, each person gets 0.33 referral credit towards contest.


Every person you refer this month (who puts your name down on their registration packet) will get to train with you for the month of January for FREE (phase 1 only) and will qualify you to win an Ipad. Whoever has the most “buddies” who sign membership agreements, wins!
>br/>


tiebreaker #1: greatest total of combined buddy membership months wins;


tiebreaker #2: closest to 100% personal attendance by you in January based on the # of classes you’re signed up for


tiebreaker #3: greatest % of your cumulative personal cardio goal for the 3 week phase AND the 1 week recovery week. (it could be equal or greater than 100%)


tiebreaker #4: TBD


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 we’ll start with a fun & exciting pre-NYE Burn & Earn workout that will be sure to leave you sweaty & energized and at your best for a big night in or out.


It’ll be a 30 minute conditioning workout, (plan for an hour) as there will be some instructions & miscellaneous time being used for the coaching, plus renewing.


This workout will also serve as a last chance RENEWAL day as I will be raising my rates for 2011 and this is your opportunity to lock in the rates you paid in 2010 for the foreseeable future. Attached to your email is a membership agreement. Please complete it and either fax it back to me, scan & email or bring it with you on Friday. If you already receive the family, student or corporate discounts and you still qualify, then you’ll continue to receive them. If you want to receive them get an in house family member to join, provide proof you’re currently a student or introduce me to your HR and we’ll see if we can set up a corporate discount for you.



In summary, print out a membership agreement, complete it, send it back to me and/or RSVP for Friday @ 3pm to learn how to use the TRX and receive an Awesome and FREE, pre-NYE Burn & Earn Workout. icon smile Cardio Minutes, NYE TRX & Renewal Workout, Jan Bring A Buddy Month   (To see what the TRX is all about, click here to watch a video.)

#3. 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. (“buddies” must be a good fit for us and go through the traditional registration / pre-screening process; “buddies” must record your name under the “referred by” section in the registration packet; if “buddies” say multiple people referred them, then the WRITTEN NAMES get a percent share of the referral (e.g. 2 people refer same person, each referrer gets 0.5 referral credit towards contest; 3 people refer same person, each person gets 0.33 referral credit towards contest).


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 buddy, build an empowering culture of change outside of class, get a chance to win an Ipad, get FASTER Results and enjoy the entire experience along the way.

Let me help you find a buddy.


Post this to Facebook:



post #1: (post this a.s.a.p.)

“I just recommitted to Change Your Body Boot Camps for another ENTER TERM LENGTH HERE because 2011 is going to be an AWESOME year for me and I know changing my body will give me the strength, energy & courage to help me transform my life. Who wants to join me? Go here to sign up: http://bootcampboston.com/1weektrial.”



post #2: (post this Thursday morning);

“Just a reminder that I’ve already taken action on my fitness resolutions for 2011 by recommitting to Change Your Body Boot Camps for another ENTER YOUR TERM LENGTH HERE. Coach Mike wants to help me get faster results by getting my social circle in shape too, so he said, “anyone who puts your name down as their ‘referred by’ source, gets January’s program for free”. This is sweet deal. Go here to sign up: http://bootcampboston.com/1weektrial. FYI, Midnight tonight is the deadline to register. Call me or message me if you have any questions.”


Post this on Twitter:



tweet #1: (tweet a.s.a.p.)

“Recommitted to Change Your Body Boot Camps to help ensure a kick butt 2011. Want to be my workout buddy? Go to: http://tinyurl.com/24xc464



tweet #2: (tweet on Thursday morning):

“Be my workout buddy: Coach said if you put my name down as you’re ‘referred by’ source, you’ll get Jan for free. http://tinyurl.com/24xc464



tweet #3: (tweet immediately after tweet #3):

“Get in shape with me and we’ll both have an awesome 2011. Deadline to register is midnight tonight. Go to: http://tinyurl.com/24xc464


Send this through email:



email #1:

“Hi (INSERT NAME, NAMES OR ALL),


I’m so excited. I made my goals for 2011 and I’ve already started taking action on them. One of them is to INSERT YOUR GOAL HERE and I’ve taken action by committing to weekly exercise with Change Your Body Boot Camps for the next INSERT YOUR TERM LENGTH HERE.


It’s not your typical commercial gym group ex class, where they use fancy this’s or that’s, have different instructors each class or teach workouts for super fit people. It’s a full service program (includes strength, conditioning, nutrition, flexibility, culture, coaching, ongoing support, etc…) designed to get busy, out of shape and overweight people into their best shape using minimal equipment, teaching do anywhere workouts in an empowering environment of change.


Coach Mike teaches 3 levels for each strength exercise, so if you’re strong at 1 thing, but weak at another you can still do it. He pre-screens everyone to make sure they’re a good fit (healthy, ready and not a complainer) and he makes it fun. The music is great, the people are cool and the program works. Of course it’s not easy, you’re going to sweat and you’ll be sore for your first week, but it’s AWESOME.


Anyways, if you want to check it out, go here: http://bootcampboston.com/1weektrial. The deadline to register is midnight, Thursday, December 30. Classes begin on Monday, Jan 3rd.


Wishing you the Happiest New Year!


Your friend and possible workout buddy,

INSERT YOUR NAME HERE


p.s. here’s the link again to learn more: http://bootcampboston.com/1weektrial



email #2:

“Hi INSERT NAME, NAMES OR ALL HERE,


Just a reminder that tonight is the deadline (last chance) to register for Change Your Body Boot Camps and be my boot camp workout buddy for January. Coach Mike wants to help me get faster results by getting my social circle in shape too, so he said, “anyone who puts your name down as their ‘referred by’ source, gets January’s program for free”. This is sweet deal. Go here to sign up: http://bootcampboston.com/1weektrial. Call me or email me if you have any questions.”


INSERT YOUR NAME HERE


In closing, here are your ACTION STEPS:



#1: Report your recovery week cardio minutes now
#2: RSVP for the NYE TRX & Renewal Workout
#3: Complete & submit the attached Renewal Membership Agreement in your email
#4: Bring A Buddy / Win an Ipad by copy, paste & share the done for you messages above.


Your coach,


Mike Alves


Newton Boot Camp
Newton Personal Trainer
Online Coaching



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 Minutes:

Time Day 1 Day 2 Day 3 Total
6am 22 14 23 59
9am 23 14 21 58
6:30pm 23 14 21 58

Week 5 Goals:

Rookies / Returning Boot Campers: males = 175, females = 250

P9 Overview

Week Day 1 Day 2 Day 3
12/6

Challenge Week

WA#4:  Challenge

Challenge #1:  Team

WB#4:  Challenge

Challenge #2:  Team

WC#4:  Challenge

Challenge #3:  Team

12/13

Challenge Week

WD#4:  Challenge

Challenge #4:  Team

WA-D#5:

Challenge #5:  Individual

Post Testing
12/20

Recovery Week (RW)

WA#5:

RW Challenge Repeat, W-A 50% Volume Decrease, Other or Off

WB#5:

RW Challenge Repeat, W-B 50% Volume Decrease, Other or Off

WC#5:

RW Challenge Repeat, W-C 50% Volume Decrease, Other or Off

12/27

Recovery Week (RW)

WD#4:

RW Challenge Repeat, W-D 50% Volume Decrease, Other or Off

WA#6:

RW Challenge Repeat, W-A 50% Volume Decrease, Other or Off

WB#5:

RW Challenge Repeat, W-B 50% Volume Decrease, Other or Off

Challenge Week

You’ve heard about it, read about it and now its here. Challenge Week. This week can single handedly change your body for the best in dramatic ways if you’re following the nutrition plan and getting enough rest (sleep is when you change). These workouts are tough, fun (at least when you’re done) and make you physically and mentally stronger. If you thought the happy hormone highs were great before wait until after a challenge workout. You’ll be flying high, feeling super energized and creative. Watch your productivity, moods and chattiness skyrocket as you have a personal best week.

This phase will consist of 5 challenge days: 4 team challenges and 1 individual challenge. A challenge is when your workout takes the shape of a game you and/or your team try to beat. The challenge could be to complete or beat certain # of rounds, reps or time. It is surprisingly energizing and motivating and enables you to train harder than you previously thought possible while showing you how far you’ve come in your training.

To see the Phase 9 Challenges click here.

Queen of Pistachios

015 225x300 2010, P9, Week 4 Recap

Above is the 2010, Queen of Green, my girlfriend Vanessa. She won the lovely green chair you see, 25 lbs of shelled, unsalted pistachios and some cash. Yeah for her! 

Turkey Workout Recap

The 2011 Gobble, Gobble Turkey Toss, Give to Hungry Learn Fat Loss, Charity Turkey Workout was a success.  We donated 11 turkeys with a collective net weight of ~150 lbs.

Thank you again to Marisa Cimino, Laurel Britt-Webb and Susana Fantozzi for participating and donating to the Bristol Loge Soup Kitchen.

Here’s a 2 minute video of the event.

Shout Outs

James Glanville and Laurel Britt-Webb for running to the step ups during workout D and Stephen Cimino for running so fast during the soldiers march you earned 40 seconds of rest each time.

It was great to see you back in class Becca Allen, Stephanie Gilman and Jo Doherty.  Let’s see if you can get repeat attendance this week.  J  Mary-Alice just signed up for an Ironman London.  WOW!  Amy Sparby rocked a Tuesday night, Wednesday morning partner band workout.  Speaking from 1st hand experience that is T-O-U-G-H!  Jen Roy rocked it during the Crayola 64 Body Weight Workout!  Great effort Jen!  High Five to Vinay Mehra and Mary Thomas for toughing showing up even though they weren’t having their best days.

Alicia Straus, Marc Gromada, Marisa Cimino, Jon Otting, Jack Goldsmith, Lisa DeLima and Stephen Cimino all bring or at least keep in their cars different sets of weights to cycle heavy and light days and / or strong and less strong exercises.

Deb Rooney, Stephen Cimino, Jackie Bunt and Leslie Williams for completing the Bear Crawl, Crab Walk and External Rotation Diverging Pyramid.  Those are tough!

Burn & Earn Baby!

Your coach,

Mike Alves

Newton Boot Camp


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.)

Click Here to Order Bundle Package:  foam roller, superband and exercise mat (dumbbells not included).

perform better boot camp bundle Equipment


2010, P9, RW (Bonus)

Choose Your Classes:
Which days & times if combo?
pixel 2010, P9, RW (Bonus)
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