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2010, P2, Wk3 Recap

Sunday, March 14, 2010

2010 Change Your Body Boot Camps

Phase 2, Week 3 Recap

Anyone know how to build an arc?

Since Moses brought 2 of everything onto the big boat and it’s been raining non-stop all weekend, it seems fitting to remind you that I’ve taught 2 do anywhere cardio workouts so far this year.

1)        Jumping Jacks and Movement Prep;  60sec:60sec

2)        Burpees and Movement Prep; 60sec:60sec

Combine these or most any other total body cardio exercise from your interval training program sheet and you’ll be able to get a challenging, results-oriented, happy hormone delivering cardio workout using as little space as 6’ x 6’.  Pretty awesome.

I’ve done jumping jacks, high knee runs and tuck jumps (20:10) on the top floor in the Alves Compound East and plenty of workouts in the driveway (Mary across the street is always watching me and talking on the phone) using total body exercises with both body weight, bands and free weights and most recently the basement (set up my heavy bag and cleared some space to jump around).  I know what works and what doesn’t and I especially like to keep it simple (raise your hand if you like simple).  Life’s too short to be complicated.  Right?  Right!

Here’s a link to the interval training program that you’re following already.  Leaders, how’s it the interval training program going?

This week’s agenda:

  • Week 3 Recap
  • Local Guest Day
  • Nutrition Tip
  • Week 4 Theme
  • Cardio Minutes
  • Recovery Week
  • Got Questions

Week 3 Recap

What do you think?  Are you getting stronger, faster, associating fun with exercise and changing your body?

We did 20:10 tabata intervals, a beach muscle finisher and Burpees on Monday.  T / W we did a 60:60 workout (the partner glute hams), a fighting finisher and 10 yd shuttle runs.  Th / F was the 30:30 bench workout, the glute finisher and the Big Dog Sprints Around the Gym.  Did you get stronger this week?

Jack Goldsmith sent me an email and said, “your class was kick a** — I loved that routine!” regarding Friday’s workout.

Sally Babigian told me she’s down 27 lbs of body weight since Sept 27 and has dropped her dress size from a size 10 to a size 4.

Share your story.  How has your body and lifestyle changed since joining boot camp?  Please tell us as your efforts inspire your peers.

Local Guest Day

Guest day was a success.  The 9am and 6:30pm classes invited guests to join us.  Thank you to Leslie Williams, Pam Venti, Maria Vacca, Kim Santilli and Bill Weinreb for introducing us to Laura Otting, Chris Car, Brianne Cappock, Katie Ross, Julie Carrozo, Sara Boudreau and Lisa Goodman.

Remember you’re not only changing your body, but you’re also transforming your life.  The best way to sustain your success over the long haul is to build a huge support circle.  The more people, who understand, experience and buy into what you’re trying to do, the more automatic it will become for you and the less resistance you’ll face outside of class.

Have you seen my facebook/youtube videos.  Everywhere I go I’m trying to get people on board.  This past summer we had a family vacation at the beach and each morning I’d get b/w 3-6 people working out doing either strength and/or conditioning.  When I go to the beach with family and friends we pump up the beach muscles before we go.

Before the Alves Family Reunion (AFR) last year, we did a mini burn & earn triathlon (strength, bike & swim) so we could enjoy a couple of fine splurge meals.  I invite my family and friends to our charity workouts.

When I head back to the “Lud” (Ludlow) once a month, I call up old buddies, my sister, Mere, and her fiancé, Matt and even my mom and plan workouts together as our “social” get together vs just grabbing a drink/meal.  Everyone needs to workout, we mine us well train together as it creates a memorable bond.

Nutrition Tip

Blanching green vegetables.  This one is from my dietician girlfriend Vanessa.  One way to get your greens to pop in both color and flavor is to fill a giant bowl with ice and water, then boil the greens in water in an appropriate sized pot for 2 minutes.  Then drain the water and put the greens in the bowl of ice water to shock them and stop the cooking.  From here they’re perfect to go into your stir fry, to sauté in seasoning or serve cold.  This is guaranteed to make your greens present well and pop with flavor.  J

Week 4 Theme

Week

Workout C

Workout A

Workout B

March 15 #2a-less sore #2b-less sore #2b-less sore
March 22-Recovery #2c-less sore #3a-progression #3a-progression

Phase 3

March 29 #3a-progression #3b-progression #3b-progression
April 5 #3b-progression #4-Team Challenge #1 #4-Team Challenge #2
April 12 #4-Team Challenge #3 A+B#4-Individual Challenge #1 Post-Test

This is the last week of phase 4.  Time to get some rocking results before heading into a pseudo-recovery week.  Monday will be a 50:10 workout, T / W will be a 40:20 and Th / F will be 2-10min continuous circuits.

There is no challenge week until the week of April 5 and progression week starts during recovery week.

Cardio Minutes:

Time Day 1 Day 2 Day 3 Total
6am 22 20 23 64
9am 22 22 20 64
6:30pm 18 21 18 57

Week 4 Goals:

Rookies / Returning boot campers:  males = 175 minutes, females = 250 minutes

Recovery Week


This is our last week before recovery week.  If you’re on a monthly billing agreement you’ll be receiving a recovery week workout to do or not do.  Let your body decide.  The newer you are (the shorter your training age) the more frequently you can train without needing to take time off (of course always listen to your body).  The longer you’ve been training or the longer your training age, the more potential time off you’ll need (again listen to your body).

Got Questions?

Ask me a question and I’ll answer them in the forums.

Cheers and wishing you a great week of body changes!

Your coach,

Mike Alves

Newton Boot Camp

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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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