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Hello and welcome to Change Your Body Boot Camps,
Yes, I know this is a week late, but good things come to those who wait. Right? Right! J
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Greetings!
How is your recovery week going?
I am still amazed by your finish and how strong you trained the last few 2 weeks. Each week you got better, but those last 2 weeks were impressive. You were strong, you were enduring, and you were mentally and physically tough. In some way shape or form, you and each of your teammates set a personal record of sorts. You either did a higher level of exercise, completed more reps, did more rounds, lifted or ran faster, finished earlier or lifted heavier weights. High Five!
This week’s agenda:
Next Phase
Next phase begins 8am, Sunday, February 21 at the Mackenzie Center with Measurements & Orientation. Any current boot campers who would like to have their measurements recorded must RSVP to this webpage to schedule an appointment. Each appointment will last 3-4 minutes. Current boot campers go first and then new recruits will follow.
Phase 2 is 4 weeks in length and runs from Feb 21 to March 21st. This will be our spring break workout. Have you ever gone on one of those spring break trips? I did (Cancun). It definitely is wild and I remember getting beach ready for those trips, so if you’re going away and you want to talk about peaking let me know.
Survey
Most every phase, I send out a survey to ask you for feedback on your boot camp experience. This is a huge opportunity for you, to help me deliver the best possible experience and service while yielding the fastest results. Please take a moment and complete the brief 10 question survey.
Click here.
Recovery Week Workout
Each recovery week, I will provide current boot campers (memberships of 3-months or greater) with a recovery week workout to use at your discretion. This week is a Do Anywhere Abs Workout. Check your inbox for it.
Week 5 Recap
We had 2 challenge days and 1 post testing day. Each day the classes as a whole seemed to get stronger and stronger and culminated with strong finishes on post-testing day.
You beat all 3 team challenges and everyone beat the individual challenge. Congratulations and I’ll do better to make it a bit more difficult (wink).
Interesting note. No class beat the push up challenge, but because it was combined with the 30:60:90 round & round we go challenge, it didn’t matter.
High five to our top 10 Individual Challenge finishers: Marisa Cimino, Linda Riak, Susan Poston, Charlotte Vanlier, Marc Gromada, Maria Vacca, Paul Cullen, Jeff Evaul, Janice Copley and Sal Companieh. You’ve gotten yourself into much better condition. Good job.
There are 2 things to keep in mind regarding the individual challenge. First, some people will be more likely to finish early than others. People with more fast twitch muscle fibers, people who are in better shape, people with lower BMI’s and body fat %, type A people, former or current athletes and competitive people in general. If you don’t fall into one of these categories it doesn’t matter. We have an environment that is designed to help you change. Everyone gets better together. In shape help the less in shape, strong help the weak. At the end of the day, we all just want to get better.
Second. I added the individual challenge b/c I knew it would motivate the above people to get better. Challenges like that bring out the best in those type of people. I also know that, some people are slow starters, are more out of shape than others, need to see other people do it first, need to be in positive environments, need to have people to look up to and need to remember at the end of the day, you’re only competing against yourself.
Remember, everyone beat the individual challenge. You all won!
To see the results, click here.
Post Testing Results
Too see your results: click here
Inspirational Stories
Looks like it was Paul Cullen’s phase. Not only did he complete the pyramid finisher in 6:09 and run a 7:38 mile, but he also set the male class record for shuttle runs with 17.
Florence Chan, Quyen Chu and Barbara Rutberg all showed up early to the Ab Workout for some outdoor road sprints on a cold day. Check out their photo.
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Linda Riak tied Quyen’s old frog squat record at 58, only to have Quyen beat it with a 63 and Kathleen Cote set the new record at 65. High fives to everyone.
The old push up record for women, held by Alicia Straus was 23 (regular) and it was tied by Pam Venti and Alicia and then broken by Jennifer Stomberg and Maria Vacca. Men, when are you going to beat the 50 push up mark?
There are bucket loads of inspirational stories from this past phase. Measurements, testing, lifestyle, nutrition,… there are numerous changes being made by you and your peers. If you want to get a shout out in the weekly recap and inspire your peers, please share your success stories with us.
Cardio Minutes:
Week 5 Cardio Minutes:
| Time | Day 1 | Day 2 | Day 3 | Total |
| 6am | 21 | 20 | 20 | 61 |
| 9am | 20 | 20 | 20 | 60 |
| 6:30pm | 20 | 18 | 20 | 58 |
Recovery Week Goals:
Rookies / Returning boot campers: males = 175 minutes, females = 250 minutes
Please comment below with your week 5 cardio total. Thank you!
AB Workout for Haiti
We raised $240. Thank you Barbara, Becca, Flo, Alicia, Ellen, Marisa, Marc, Maria, Quyen, Sal, Carol, and Sally for donating. Thank you the Mackenzie Center for providing us with the space and time slot.
100% of proceeds will go to support the people of Haiti via the American Red Cross.
Cheers and see you Sunday or Monday.
Your coach,
Mike Alves
Newton Boot Camp
Saturday, February 13, 2010 will be post boot camp Measurements. Measurements is how we track your progress and determine what is or is not working. If you haven’t had your measurements recorded yet, that’s o.k. Come anyways and then we’ll have something to compare to later.
Measurements will be by appointment beginning at 8am. Please reply below and I’ll reply back to you with your time. Please do not reply to me via email.
Your coach,
Mike
p.s. this was the toughest phase to date. Give yourself a high five for training hard.
Happy Friday! TGIF!
Wow, what a week. You totally rocked it. Either the challenges were too easy or you really worked hard because all classes beat all challenges convincingly and that wasn’t my goal when I created them. Congratulations!
This week’s agenda:
Week 4 Recap
Monday was the last day of progression week in which you either worked to go faster or you worked on a higher level of exercise or you worked with heavier weights. What did you think of progression week? Were you ready for it? How did it compare to the 1st 2 weeks? Please comment below.
Tuesday / Wednesday marked the start of challenge week. This might be the best part of boot camp and there are lots of good parts according to the feedback shared with me. I’m really impressed with how hard you train. You can tell a lot about a person, when they’re training. Are they a hard worker or someone who goes through the motions? Do they really want to change or do they just want to go through the motions? Do they like a good challenge & like to do their best?
The focus in class was awesome, you all had great energy. High fives all around. Can you feel your game getting sharper? Has boot camp habits & efforts begun to spill over into work/home life?
Many of you are really starting to get the motions down. Shoulders and elbows pull backwards on DB Rows. Chest tilts up. Feel your hamstrings and glutes go on stretch during swings and “pop” your hips forward.
Has anyone noticed your improved posture yet? They will. J
My favorite part of week 4 was the Straw Drop Lap Arounds. The sense of urgency to beat the clock, the excitement when someone runs out of straws and wants more, people pushing their limits just to contribute to the team goal. Well done.
All classes have beaten all challenges so far. To review the #’s click here.
Inspirational Stories
Maureen Mullowney lost 4.4 lbs after 2.5 weeks.
Jack Goldsmith told me he worked harder & sweats more (i.e. worked harder) in the 5min Straw Drop, Lap Arounds than he does in 60 min of fast walking. You all have the conditioning plan and it’s more than just your weekly cardio minutes. There’s a hierarchy of fat loss. (1) Metabolic Resistance Training (bootcamp), (2)High Intensity Anaerobic Interval Sprints, (2) High Intensity Aerobic Interval Sprints, (3) High Intensity Aerobic Exercise, (4) Low Intensity Aerobic Exercise
Quyen Chu rock climbed for the first time in her life.
Carol Varghas and Ellen Kelley both are running for the first time in their lives.
What about you? What successes have you experienced / what new things CAN you do that you’ve never done or haven’t done in a while / what changes have you seen?
Jackie Bunt has started a nutrition log, purchased some superfoods and said no to Chinese food twice at work.
Nutrition Tip
Should you be drinking calories?
Short answers:
If you’re looking to gain weight. Yes!
If you’re looking to lose weight. No!
To learn more, check out the “Drinking Calories: good or bad?” Newsletter I wrote for you.
Week 5 Theme
Monday is the 30 / 60 / 90 workout broken up into a round & round we go, team challenge. 20 minute strength, 5 min push up ab finisher and towel tag for conditioning.
Tues / Wed is a hybrid of the 3 workouts and is an individual challenge formatted like a triathlon race. Your goal is to complete the strength, pyramid finisher and jumping jack challenges in 45 minutes or less.
Thursday / Friday are post testing. You get to kick some butt and see your progress since day 1. J
| # | Workout A | Workout B | Workout C |
| Week 5 | Challenge | Individual Challenge | Post Test |
Cardio Minutes:
| Time | Day 1 | Day 2 | Day 3 | Total |
| 6am | 22 | 21 | 21 | 64 |
| 9am | 25 | 23 | 21 | 69 |
| 6:30pm | 21 | 21 | 20 | 62 |
Week 5 Goals:
Rookies / Returning boot campers: males = 175 minutes, females = 250 minutes
AB Workout for Haiti
Tomorrow, Saturday, February 6, from 8-9am will be the Ab Workout for Haiti. Plan to arrive at 8am, the workout will begin at 8:15am sharply and finish around 8:45am, allowing you time to pack up and head out. You’ll learn a do anywhere ab routine that you can add to your workout arsenal.
The workout is an open invitation, so guests are welcome. All participants must rsvp if you want to participate. Cost to participate is $20. 100% of proceeds will go to American Red Cross.
Go to Ab Workout for Haiti to register.
Questions
Got questions? Post them in the ChangeYourBodyChallenge.net Forums. You’ll get answers and you’ll be helping your teammates.
Cheers and wishing you a great week of body changes!
Your coach,
Mike Alves
Ab Workout for Haiti
Learn a do anywhere Ab Workout, that’s hard, challenging, safe & results oriented.
Donate $20 to help Haiti recover.
Meet other people who desire to get in their best shape.
* You must be pain & injury free.
* You must be able to at least walk a mile.
* You must desire to get in your best shape.
* You must complete a registration packet (waiver form) prior to participation.
* You must donate $20. (100% of proceeds will be donated to American Red Cross).
8am, Saturday, February 6, 2010
Bishop Mackenzie Center,
1337 Centre Street,
Newton Centre, MA
Please bring:
* An exercise mat
* Pair of dumbbells
* Hand towel
* Water bottle
Yours living the active life,
Mike Alves
www.mikealves.com
www.mikealves.blogspot.com
www.bootcampboston.com
www.changeyourbodychallenge.com
