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2010, P2 Overview and Week 1 Recap

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

First off.  Thank you for choosing us (your teammates and I) as your go to destination to get in your best shape.  I’m very passionate about helping you achieve your fitness goal, providing all the necessary resources for you to be successful and creating the ultimate environment and experience to make Change Your Body Boot Camps your 3rd place besides home and work.  (Thank you Starbucks for the label-wink).

Each participant has been pre-screened before they can even apply to join.  We have something special and we’d like to keep it that way.

2nd, please welcome Meghan Cureton, Stephanie Gilman, Priya Vincent, Krissy Mainello, Cindy Hutter, Leslie Williams, Britta Mainello and Lisa DeLima to the CYBBC family.

O.K.  I’m going to combine 2 letters into one this week.  The phase 2 overview and the week 1 recap.  Feel free to skim the headers. Enjoy.

This week’s agenda:

  • Cardio Minutes
  • Phase 2 Overview
  • Week 1 Recap
  • FAQ, Schedule, Policies and Snow Policy
  • Weekly Themes
  • Important Dates
  • Guest Day
  • Nutrition Discussion
  • Measurements & Testing
  • Nutrition Tip
  • Billing
  • Endurance Athletes
  • Change Your Body Challenge (CYBC)
  • Changing Your Body

Cardio Minutes:

Time Day 1 Day 2 Day 3 Total
6am 15 15 20 50
9am 20 20 20 60
6:30pm 20 20 20 60



Goals:

Rookies:  males 125 min, females 190 minutes of weight bearing cardio

Returning Boot Campers:  males 175 min, females 250 minutes of weight bearing cardio



Phase 2 Overview

P2 is a 4 week phase followed by a recovery week and then a 3 week phase.  We test at the beginning and end of each phase so you can objectively track your progress and since we added the testing to class because it was too difficult to make on weekends, I decided to combine P2 and P3 so we weren’t testing too frequently.  The very awesome and exciting part of this decision is you’ll be experiencing alternating Periodization within the same workout over the course of phase 2 and phase 3.  (uh, Mike, you lost me…)

Let me explain.

Box #1 and box #2 shows you what the schedule was supposed to be and box #3 shows you what it will be.

BOX #1

Phase 2 Theming
Week # Day 1 Day 2 Day 3
Feb 22 Pre-Test A#1-Sore B#1-Sore
March 1 C#1-Sore A#2-Less Sore B#2-Less Sore
March 8 C#2-Less Sore A#3-Progression B#3-Progression
March 15 C#3-Progression Team Challenge Post-Test
Recovery Week

March 22-28

Recover Workout for month-to-month boot camp members

BOX #2

Phase 3 Theming
Week # Day 1 Day 2 Day 3
March 29 Pre-Test A#1-Sore B#1-Sore
April 5 A#2-Less Sore B#2-Less Sore A#3-Progression
April 12 B#3-Progression Individual Challenge Post Test
Recovery Week

April 19-26

Recovery Workout for month-to-month boot camp members

  • A,B,C = Workout A, Workout B and Workout C

  • #1, #2, #3, #4 = 1st time doing the routine, 2nd time doing the routine, 3rd time, etc…

  • Sore = 1st time doing the workout; anytime you provide a new stimulus, there almost always will be soreness (delayed onset of muscle soreness, DOMS).

  • Less Sore = the 2nd time doing a workout.  Your less sore because you’re more familiar.

  • Progression week = time to provide a new challenge by setting a personal record; you can set a personal record by:

Personal Records:

  1. Do More Sets / Rounds (Volume)
  2. Do More Reps (Volume)
  3. Lift More Weight (Intensity and possibly Volume)
  4. Finish Faster (Speed, Strength / Muscle Endurance)
  5. Complete More Work in Same Amount of Time (Volume, Escalating Density)

You’ll focus on either doing more reps, lifting more weight or doing a level 2 or level 3 exercise.

Challenge Week means you’re going to be challenged by me via a team challenge or an individual challenge.  If we compared weeks 1-3 to sports they would be practices and challenge weeks are the games with testing days as championships and measurements as the awards banquet.  If we compared them to work/school, weeks 1-3 would be like regular roles, challenge weeks would be like must hit deadlines, post testing would be like final proofs/exams and measurements would be like payday/GPA.

Team Challenge Day is a day I create a challenge for the team to overcome in a certain time period.

Individual Challenge is a day I create a challenge for you to overcome in a certain time period.

BOX #3

P2 & P3 Theming
Week # Day 1 Day 2 Day 3
Feb 22 Pre-Test A#1a-sore B#1a-sore
March 1 C#1a-sore- A#1b-sore B#1b-sore
March 8 C#1b-sore A#2a-less sore B#2a-less sore
March 15 C#2a-less sore A#2b-less sore B#2b-less sore
March 22-Recovery C#2c-less sore A#3a-progression B#3a-progression
March 29 C#3a-progression A#3b-progression B#3b-progression
April 5 C#3b-progression A#4-Team Challenge #1 B#4-Team Challenge #2
April 12 C#4-Team Challenge #3 A+B#4-Individual Challenge #1 Post-Test

Notice how in BOX #3 there are “#1a’s” and “#1b’s”.  This is the alternating Periodization part.  You’ll do the same exact exercises on A#1a and A#1b, but the intensity will be different.

­­­­­­­­­­­­­­­­­­­­

E.G.  Say we do a deadlift, a dumbbell row, a push up, a lunge, a plank and jumping jacks during workout A.  When we do the “#1a” routine, we’ll do 60seconds of a strength exercise and 60 seconds of jumping jacks.  You’ll shoot for 25-30 reps of the strength in 60 seconds and 60-80 jumping jacks (or 92 if you’re Lisa Radley) in 60 seconds.  You’ll do 2 rounds of this “#1a” routine.

When we do the “#1b” routine, you’ll do the same exercises, but we’ll do a 40:20 workout instead.  40seconds of a strength and 20 seconds of a cardio and/or strength.

This looks like:

Time Exercise
60sec Deadlift
60sec Jumping Jacks
60sec Dumbbell Row
60sec Jumping Jacks
60sec Push Ups
60sec Jumping Jacks
60sec Lunge
60sec Jumping Jacks
60sec Plank
60sec Jumping Jacks

Goal:  25-30 reps & 60-80 reps

Time Exercise
40sec Deadlift
20sec Jumping Jacks
40sec Dumbbell Row
20sec Jumping Jacks
40sec Push Ups
20sec Jumping Jacks
40sec Lunge
20sec Jumping Jacks
40sec Plank
20sec Jumping Jacks

Goal:  15-20 reps & 20-26 reps

This difference in time and reps results in a difference of total work volume, exercise level, intensity of exercise (weight used) and speed of exercise.

This model doesn’t really fit into our boot camp model because it’s more advanced programming and is unnecessary when you get recovery weeks like you do.  It’s used more commonly in athletics when you have 8,10,12 … weeks until your season starts or your season lasts 28 weeks and you need to train hard each week using the best exercises which are the same exercises, so you vary the Periodization from workout A to workout A.

O.K.  Mike, please tie it all in together so I know how it’s going to Change My Body the fastest.

Your training will always feel new, continually providing a new stimulus for change.  You will get stronger, faster, quicker, more enduring and leaner.  You will learn to move like never before or like you used to back in the day.  You will learn about your body and what it can do.  You will be motivated even more to improve your nutrition, kick butt in your conditioning and start living the active lifestyle.  The rewards are limitless and this is a win-win lifestyle.  Your old habits are win-lose.  You win in the moment, but you lose in the long run.  You practice what I teach you and you will become smoking hot, feel and look younger, gain abundant energy and get in the best shape of your life.  If you don’t, then…  The choice is yours.  J

Week 1 Recap

Class #1 was pre-test, class #2 was the 60:60 workout and towel pushes and class #3 was the bench day, fighting finishers and Burpees.

Top 10 SHOUT OUTS of the Week!

#10 and #9.  Amy Travers and Susan Kessel on their 1-mile run finishes.  Wow!  Great arm & knee drive.  You looked awesome sprinting to your finish.

#8.  Kathleen Cote for breaking the Women’s frog squat record and then resetting it with a new record of 67.  The male record is 70, so the ladies are right on the threshold.

#7.  Paul Cullen for tying his class record of 17 line touches during the shuttle run.

#6.  Barbara Rutberg for sharing the idea of asking returning boot campers to be a mentor for rookies.

#5.  Meghan Honan for the idea to have 1’s and 2’s partner up during the day we use the bleachers/benches so we can share mats and space.

#4.  Marisa Cimino for teaching the fighting finisher to the 9am class.

#3.  Maureen Coffey for not losing to her tennis partner since she started boot camp.

#2.  The welcome backs:  Florence Chan, Lynn Palmatier, Mary-Alice Tully, Lora Gross-Kostka and Donna O’Leary.  Good to see you again.

#1.  Sally Babigian for the quote of the week:  “The partner exercises are bad a**!  Ouch you can feel both of those working big time, we will all have ab lines after this phase!

She was referring to the partner side plank w/ 1-arm chest press and the partner glute hams.

FAQ, Schedule, Policies and Snow Policy

To see answers to common questions check out each of these tabs.

FAQ

Schedule

Policies

Snow Policy



Weekly Themes

Each week we’ll have a different theme and even some days we’ll have a different theme.  Themes make your experience more fun and remind you of how your body will be feeling or what you’ll be doing.

Week 1:  Intro / M&O by appointment/ Pre-Camp Testing / Very Sore Week

Week 2:  Less Sore week / Alternating Periodization begins

Week 3:  Local Guest Day / 2nd through 1st workout

Week 4:  2nd time through 2nd workout / no measurements this weekend

Week 5:  Recovery Week Begins / Progression Week Starts

Week 6:  Start “Drop a Dress/Pant Size in 21 Days” phase / M&O for new participants / Progression Week Continues

Week 7:  Team Challenges Begin

Week 8:  Team Challenge, Individual Challenge, Post Testing and Measurements by Appointment

Important Dates

Nutrition Discussion

  • Sunday March 7, 10-11am @ B&G Club; must rsvp

Grocery Shopping Tour

  • Sunday March 7, 11-12pm @ Stop & Shop on Watertown St; must rsvp

Local Guest Day

  • 6:30pm, 3/9 @ Mackenzie Center
  • 6am, 3/10 @ B&G Club
  • 9am, 3/10 @ Mackenzie Center

Post Measurements

  • Sunday, March 27, 8-9:30am @ Mackenzie Center; rsvp for appointment time

Recovery Week

  • Spring Break:  March 22 to March 27

Too see the CYBBC 2010 schedule click here

Local Guest Day

I’m often asked, “can I bring a friend” or ‘can I come and watch your class?”  Yes, but only on select dates and times.

Local guest day is scheduled for the middle class of the 3rd week.  You are welcome to bring a guest to class on one of the below dates.  Local guest day builds your support circle and lets your friends understand better what you do to look and feel so great.

  • 6:30pm, 3/9 @ Mackenzie Center
  • 6am, 3/10 @ B&G Club
  • 9am, 3/10 @ Mackenzie Center

All guests must complete a registration packet PRIOR to participation.  Guest day is a courtesy gesture from your peers and me.  Please DO NOT put me on the spot by having your guest arrive unannounced without prior completion of a waiver.  Click Here to download and e-mail your guest a registration packet to complete.

Non-Local/Out of Town Guest Day:

These guests are welcome anytime, but must be planned with me.  Please have these guests complete the guest registration packet and submit via e-mail prior to attendance.  You’ll never have to skip a beat when family, friends or colleagues are visiting.  Just bring them with you and create a new bond.



Nutrition Discussion

When you’re ready to start seeing results and stop following your plan, which we both know doesn’t work, you’ll attend this class.  The people in class who’ve attended and follow my plan continually get the best body changes.  What are you waiting for?

Grocery Shopping Tour

This is simple, painless and somewhat common sense, but if you don’t know what to buy, what not to buy and how to navigate the store with speed, then you’re spinning your wheels and wasting your valuable time and hard earned greens.

Measurements & Testing

We measure and test to track your objective progress.  This should be one of your most favorite parts.  It’s like getting an A+ on a paper, earning a grant, a bonus or a promotion for your efforts, consistency and sacrifices.

Nutrition Tip of the Week

Consume 4 things at every meal:  protein, fat, carb and water.  Carb in this case is a vegetable or fruit.

Eat starchy carbs (brown rice, oatmeal, sweet potato and/or quinoa) only 1-2 hours after a workout.

Billing

The majority of billing agreements will now be processed on regular intervals.  Some still need to be set up.  Thank you for your patience and understanding during this process.

Endurance Athletes

If you’re an endurance athlete or desire to become one and are looking for buddies to train with, look no further than Change Your Body Boot Camps.  We have athletes of all levels in this class.

Go to changeyoubodychallenge.net to join the Newton group and sign in to the endurance athlete discussion.

Change Your Body Challenge

I’m not yet sure when the next contest will be, but I’d like to do 2 (1 to peak for summer and 1 to peak for the fall/winter holiday season).  I’ll keep you posted.  In any event if you’d like to get to know your peers or ask me questions, please visit the forums on changeyourbodychallenge.net.

Changing Your Body

Follow the plan.  If you want to change your body, improve your health and live a long active lifestyle follow my plan.  It works.  You hired me because your plan didn’t.  This is what I do.  Don’t pick and choose what you’ll follow and what you won’t because you’ll be wasting your time.  Follow the plan and you’ll experience rewarding and lasting change.  You deserve it, your worth it, put yourself 1st, don’t be like the majority of Americans be smarter.  To borrow from Dave Ramsey, live like no one else so that later you can live like no one else.

Your coach,

Mike Alves

Mikealves.com

Newton Boot Camp

Change Your Body Challenge

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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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