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2010, Phase 1, Week 4 Recap

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

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Newton Boot Camp

About the Author
is the owner and founder of Athletes by Alves a performance training company and co-owner of Change Your Body Boot Camps a full service lifestyle transformation program. He is a Licensed and Certified Athletic Trainer with the Prestigious National Athletic Trainers Association and a Certified Strength and Conditioning Specialist with the World Renowned National Strength and Conditioning Association. As a coach and trainer he has helped thousands of people return to health, improve their shape and achieve personal bests through performance training.

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