617-268-6232

2010, P2, Wk4 Recap

Well you did it. You survived the 4 week, phase 2. Congratulations. Are you pleased with yourself?

Next week is an optional recovery week from strength training.

Cardio minutes are still necessary, but if you feel beat up or are feeling sluggish, you’re welcome to take a recovery week from strength. I highly recommend you still block off an hour on each of your normal training days and do something regenerating for yourself. Read a book, get a massage, go for a walk, medidate, take a nap, do something that makes you laugh or smile, stretch, roll, listen to relaxing music, meet up with an old friend (watch out for bad habits), etc…
V
If you feel like you don’t need a recovery week or if you feel like you don’t want to stop because you have momentum, then you’re welcome to join us for a complimentary bonus week.

This week’s agenda:

• Bonus Week
• Cardio Minutes
• Week 4 Recap
• Inspirational Stories
• Nutrition Tip
• Phase 3
• Questions

Bonus Week

Next week is a bonus week. There will be no charge for the classes as they are a thank you for your business and patience during the merchant account set up. The class schedule is as follows:

6am, Monday @ B&G Club
9am, Thursday @ Mackenzie Center
8am, Saturday @ Mackenzie Center

You’re welcome to attend ALL classes, so if you can work your schedule to be there you’re welcome to attend. You must rsvp so I don’t call you if you don’t show.

Cardio Minutes:

Time Day 1 Day 2 Day 3 Total
6am 17 23 20 60
9am 24 23 20 67
6:30pm 20 22 20 62

Recovery Week Goals:

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

Week 4 Recap

The week started with heavy rains and flooding and transformed into perfect weather. Many of your peers took advantage of the flexibility to attend any class so they could get their workouts in and keep building momentum.

I noticed many a boot camper progressing in some way, most noticeably by moving up a level or simply training faster/harder.

I haven’t given out camper of the week awards in a long time, but I would like to give two particular shout outs.

Amy Travers and Paul Cullen, both of the 6am class, in my eyes had memorable weeks.

What Amy did that stood out was run from 1 exercise to another instead of walk. She now runs with a sprinters form vs a shufflers form and she’s now able to “stick her butt & chest out” more consistently after having difficulty with it for so long. High Five Amy!

Paul brought intensity. Each of you have many speed gears like a manual shift car, but for whatever reason you’re not using or haven’t developed them yet. Paul has begun using his next gear and you can see it during sprints around the gym and shuttle runs. It’s very exciting and inspiring to watch and if you asked Paul, I bet he’d say it’s “pretty cool” to be able to move faster or at a higher level.

Someone in class, who I hope to name in the future has told me they have some pretty impressive before & after clothing samples. Imagine those ads with the person holding up their before pants and wearing something fitted after. Fingers crossed I’ll be sharing a picture and interview with your mystery teammate soon.

Inspirational Stories

Mary-Alice Tully is a former private client of mine and a while back I took a video of her doing a push up T for an article review I wrote and I posted it on youtube. Well, low and behold, she’s had 25,000 people watch her. She’s becoming a youtube superstar. Check it out here and feel free to post a comment.

And if that wasn’t enough…

Paul has proposed to fellow classmate and sweetheart Jen O’Leary and she has accepted. The 6am class now has 3 recently engaged members if you include Kathleen Cote and her fiancée, which means you’ll have some extra motivated people to train alongside as they shift gears to wedding ready.

Nutrition Tip

Burn & Earn.

Thursday was my planned splurge meal. I knew it was coming for many weeks, so I planned ahead by making time for a couple of workouts. I did a 6am strength workout and a lunchtime sprint workout. I still worked a full day 5am to 10pm, but I knew I wanted to splurge so I made time and created a caloric deficit.

I also cut back on 2 previous breakfasts by reducing my oatmeal intake from 1c of raw to ¾ c of raw oats. That’s a little thing, but if you add up a lot of little things and you mix in some big things (2 hard workouts in 1 day), you can create a caloric deficit to allow room for a guilt and friendly waist band free splurge meal.

Phase 3

Phase 2 was Get Spring Break Ready and Phase 3 is affectionately being called, “Drop A Dress or Pant Size in 21 Days”! Think you’re disciplined enough to make it happen? We’ll see.

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

//
//

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.
  1. Jennifer mendelsohn Reply

    I’m planning to come to Monday at 6 am 2morrow.
    Cardio minutes 245 for last week.
    Jen M

  2. Helen Reply

    planning to attend mon/sat classes
    cardio min: 137

  3. Michelle Marker Reply

    cardio minutes 272 for last week. See you on Thursday and Sat for class. Michelle

  4. Jackie Bunt Reply

    Last week cardio minutes: 200

    I plan on being at the 8 AM Saturday class

Leave a Reply

*

captcha *