Swagger into Summer

Part 1:  4^th of July Ready

By Mike Alves

My girlfriend tells me I have this swagger when I walk.  When I worked at BSC, my colleagues used to take turns doing Mike walking impressions.  I have no idea.  I’ve never seen myself walk or swagger, but if you say I have swagger, I’ll take it as a good thing.  I’m just being me.


Swagger defined by dictionary.com reads:


Swag.ger

–verb (used without object)

1.

to walk or strut with a defiant or insolent air.

2.

to boast or brag noisily.

To me, that reads unappealing, negative and a major turnoff.  But lucky for you we’re going to create our own definition.


Swagger defined by Change Your Body Boot Camps reads:


Swag.ger

-verb (used without inhibitions)

1.

To walk fluidly with confidence and head held high.  To move with purpose while exuding endless energy.

2.

To carry yourself in a relaxed and unintentional manner or ease with presenting your best self when no one’s looking.


Why is swagger important to you?  Because 6 weeks from now, you’ll be celebrating our country’s history with your family and/or friends and you’ll be brimming with confidence, moving fluidly with a little hop in your step.  You’ll be exuding magnetic energy like you’re the celebrity with the “it factor”, feeling & looking your best and taking mental notes of both how many compliments you receive and what compliments you receive.


Can you picture it?  Where are you celebrating?  What are you wearing (you better be wearing something special that makes you feel great and compliments this swagger)?  Who are you talking with?  What do they say to you? How are you feeling inside?  Are you glowing?  You know when you glow on the inside, it shows on the outside.

If you have trouble seeing yourself like this, try imagining someone who has the swagger or glow that you’d like to have.  Picture them moving, talking, how they’re dressed.  Are they calm & relaxed or nervous and anxious.  What do people say to them?  How do you think that makes them feel?  Now try to imagine yourself in their shoes, looking out of their eyes.  Can you do it?  What’s it like?  Can you feel the swagger?  O.K., now remember that picture.


We have 6 weeks until 4^th of July and that picture becomes reality.  It’s both a lot of time and not a lot of time.  There are 5 weeks of boot camp and 1 week of “recovery” (notice the quotes).  This will be a very exciting phase for you.

Phase 5

Phase 5	Day 1	Day 2	Day 3
May 31	Pre-Test	Workout A#1-Intro (sore)	Workout B#1-Intro (sore)
June 7	Workout C#1-Intro (sore)	Workout A#2-2nd Exposure (less sore)	Workout B#2-2nd Exposure (less sore)
June 14	Workout C#2-2nd Exposure (less sore)	Workout A#3-Progression (PR’s)	Workout B#3-Progression (PR’s)
June 21	Workout C#3-Progression (PR’s)	Workout A#4-Team Challenge	Workout B#4-Team Challenge
June 28	Workout C#4-Team Challenge	Workout A+B #1-Individual Challenge	Post Test
July 5	Recovery Workout C#5- Cardio Only, Strength & Cardio, Self Practice or Special Challenge	Recovery Workout A#5- Cardio Only, Strength & Cardio, Self Practice or Special Challenge	Recovery Workout B#5- Cardio Only, Strength & Cardio, Self Practice or Special Challenge

Phase Overview

• Phase 5
• Cardio Minutes
• New Rookies
• Nutrition Tip
• Nutrition Discussion
• Questions

Cardio Minutes*

Phase 5, Week 1 Goals:


Rookies:  males:  125 minutes, females 190 minutes

Returning boot campers minimums:  males = 175 minutes, females = 250 minutes

Weight Maintenance / Fat Loss:  males = 100 minutes, females = 170 minutes,

(highly subjective to each individual, use these as a guideline; it may be more or less)


*Above minutes are based on weight bearing cardio.  Weight bearing cardio is most any cardiovascular exercise performed on your feet.  (e.g.  speed walking, running, hill sprints, flat sprints, elliptical, roller blading, ice skating, “ball sports”, stair master, step mill, hiking, jumping rope, Burpees, jumping jacks, high knee runs, DB swings…  Skiing and snowboarding count, but only the downhill portion, not lunch or chair lift times.)  Non weight bearing cardio exercises like rowing, swimming, cycling are considered ½ time.  These are great and enjoyable choices for cardio exercise, but they will only count as ½ time.


Monday of each week is when you report your cardio minutes for the previous week.



Returning boot campers please report your week 4 recovery week cardio minutes by replying to this email.

Phase 4, Week 4

Time	Day 1	Day 2	Day 3	Total
6am	30	20	20	70
9am	34	21	20	75
6:30pm	30	19	20	69

Rookies

Please welcome Jennifer Roy, Deb Rooney, Nancy McAuliffe, Dean Pernisie, Phil Gerrard, Nancy Caira, Mike Martsen, Alex Whiting, Rochelle Acker, Ellen Whalley and Galen Boyer.  Welcome back Gerri Koslow!


LEADERS or all-stars and sophomores, would you please take a rookie(s) under your wing and serve as a mentor.  I have been told that boot camp is a bit intimidating because everyone is so fit.  Thank you!


Rookies.  The pace of class will be very fast.  Please remember everything is set to time, so you can go at your own pace and that there are 3 levels to each strength exercise:  beginner, intermediate and advanced.

Nutrition Tip

Whites.  If you want to lose, keep on or gain weight, eating or not eating white foods can help you get there.


White food examples:  white potatoes, white rice, white bread, white flour, white bagels (plain), white sugar, pasta, crackers, cookies and chips.

Nutrition Discussion

Save the date.  Sunday, June 13, from 10-12pm @ the boys & girls club, 675 Watertown Street, Newton, MA.


You’ll learn what to eat, when to eat and how much to eat.  This isn’t a diet.  This is nutrition for an active lifestyle.  I’ll teach you principles that are simple to remember and will encourage you to play with your food.  J  Think abundant energy, no food comas, stabile blood sugars, reduced risk for disease, weight loss, lowered body fat, lean muscle building, body type recommendations, meal plans, healthy grab & go meals, dining out and traveling strategies, food shopping and meal prepping.


RSVP now, if you’re tired of spinning your wheels.

Questions

Got questions?  Ask Mike here:  http://bootcampboston.com/category/ask-mike/ You’ll get answers and you’ll be helping your teammates.

Cheers and let the swagger training begin!  J


Your coach,


Mike Alves


Newton Boot Camp


p.s.  returning boot campers, please reply with your cardio minutes

Tweet This Post Stumble This Post

Phase 5 Rookies & Any Returning Boot Camper

Measurements & Orientation

8am, Saturday, May 29

Mackenzie Center.

1^st come, 1^st served.

Man I am fired up right now.


Why? Because you’re changing your body and your life.  See for yourself.  Check out the challenge week results by clicking here:  http://bootcampboston.com/challenge-week-phase-4-2010/


Did you notice, not all of the results were posted YET? That’s ok. There’s still 4 more days to get the workouts in and posted and since you have 1 big obstacle to climb over before phase 5 begins, you should have extra motivation.

Memorial Day Weekend.

This is the time to show off your results -body changes, energy and fluid movements- and celebrate heroes, see family and reward yourself. It’s also the time to prevent setbacks, self-sabotage and losing momentum.



What’s the best kind of reward? A splurge meal is a good place to start! 



How do you prevent setbacks, self-sabotage and losing momentum? Burn & Earn (and 2^nd helpings of self control)

Here are some Memorial Day tips & tricks.

• 240 minutes, minimum cardio goal over the 4 day weekend minimum.
• Do cardio before, during and after events.
• Play games:  hoops, volleyball, tennis, soccer, ping pong, bocce, etc..
• Be active for hours.
• Stand vs sit
• Get a challenge workout or the fat loss jumpstart workout in during the morning.
• Drink water.
• Eat vegetables
• Don’t munch on empty calories.
• Eat protein.
• Push the plate away.
• Put the fork down.
• Invite people to train with you; everyone needs to exercise.

This week’s agenda:

• Memorial Day Weekend
• Challenge Week
• Shout Outs
• Cardio Minutes
• Nutrition Tip
• Measurements
• Phase 5:  6:30pm

Challenge Week

You did 2 challenges in class and hopefully 2 challenges on your own.  What did you think?  Were they hard or were they all hype?  Were they fun?  Do you feel like they made your body change?



To see the results, click on Challenge Week.

Shout Outs

Becca A, Alicia S and Paul C rocked the 1-arm DB Snatches which got me pumped up because that’s a very complex, body shaping exercise



Cindy H for the image I have of her sprinting with sheer determination to drop her straw in the bucket to help her 6:30pm teammates beat the SDLA Challenge as I counted down the last 7 seconds.



Mary-Alice T for placing 1^st in her contest.



Jackie B, Marc G, Marisa C and Susan K not only made time to do a challenge workout, but had the courage to report their results.  Thank you Jackie for completing both challenges; Marc G for the understated, that was a “tough and challenging workout” comment.  Marisa C for completing 2 finishers (b/c she was moving so fast) during the individual challenge.  Susan K beat the individual challenge and then ran for an extra 9.5 minutes.

Cardio Minutes:  Week 4

Time	Day 1	Day 2	Day 3	Total
6am	30	20	20	70
9am	34	21	20	75
6:30pm	30	19	20	69

Recovery Week Minimum Goals:



Rookies / Returning Boot Campers:  males = 175, females = 250



Please post your cardio minutes below.

Nutrition Tip

(1) To change your body the fastest, keep it simple.  From the ground, the farm and/or the ocean to your plate.  Call it a raw food diet, call it a whole food diet, call it whatever you want, but keep it simple.



(2) To build your culinary talents aim to cook 1 new recipe / month.  At the end of 12 months you could have 12 new recipes under your belt.  As you may or may not know, I’m a big fan of Gourmet Nutrition 1 & 2.  They’ll compliment what you do in class and as you’ll learn, the recipes are delicious, nutritious and easy.

Recovery Week Theme

May 24 Challenge Week Continues

Workout C#4- Team Challenge #3 (S) 30:30 (F) Abs © Jumping Jacks

Workout A#5 IndividualChallenge (S) 60:60 (F) Burpee Rollover or Rollover Sprints © DB Swings

Workout B#5 Recovery Week Workout, (S) Fat Loss Jump Start © 10 Yard Shuttle

Measurements

Last weekend we held measurements.  Everybody changed in some fashion.



One person:

• Maintained weight, while losing fat and adding muscle.
• Lost 16 lbs in 4 months.
• Lost inches only.
• Gained 12 lbs of muscle, 3 lbs of body weight, lost 5% body fat and 9.5 lbs of fat.
• Lost 3.5 lbs since March
• Lost 4 lbs in 3 weeks and gained 1.5 lbs of it back in the form of muscle
• Gained 1.5 lbs of muscle and lost 2 lbs of fat in 4 weeks
• Lost 6 lbs of fat in 7 weeks
• Lost 2 lbs in 4 weeks, even after a splurge meal the night before
• Dropped 2 dress sizes, 11 lbs of fat, BMI into the healthy range and 4.6” off waist & 2” off hips in 11 months

You may or may not be impressed by these #’s, but here’s the take home.  Their bodies and lifestyles are changing for the better.  The faster they implement the whole “plan” the faster their changes happen.



Tomorrow, Saturday, May 29, 2010 at 8am we’ll be holding Measurements & Orientation at the Mackenzie.  Show up if you can.

Phase 5:

No class on Memorial Day.



Class Schedule for Week 1 Only:


6am, T / W / F

9am, T / W / F

6:30pm, T / Th / and Saturday at 9am*

*all are welcome to attend
**The 6am class will only have ½ a gym as the B&G club will be using the other half for awards ceremonies.
***We will be testing on Tuesday for the 9am and 6:30pm classes and on the following Monday for the 6am class.  Post testing will be the last classes at the end of the phase.

Cheers and Happy Memorial Day Weekend!



Your coach,



Mike Alves



Newton Boot Camp



p.s.  Burn & Earn Baby!



p.p.s.  please reply now with your cardio minutes for week 4

Time	Day 1	Day 2	Day 3	Total
6am	30	20	20	70
9am	34	21	20	75
6:30pm	30	19	20	69

Tweet This Post Stumble This Post

It’s Fabulous Friday and guess who’s metabolism is racing.  That’s right.  Yours is from your last workout.  Feels good doesn’t it.


Well the karma is contagious as my metabolism is racing too.  I’ve had a great week with some good lifts.  I banged out 3 handstand push ups against a wall for my 1^st 3 handstand push ups in my life (my 2010 goal is 20).  I pulled 335 lbs on a deadlift and missed 350 during 2 attempts (2010 goal is 405).  I’ve got some work to do on the latter.  How are your 2010 health & fitness goals coming?


Yesterday was my mom’s birthday (she’s 29 again), so I’m heading to the Lud for the night to show her some love, but since we’re talking about love, let’s move on to the week 3 recap where we talk about the love your giving to yourself.




This week’s agenda:

• Week 3 Recap

• 6AM Class
• Cardio Minutes
• Nutrition Tip
• Week 4 Theme
• Thank you
• Weekly Weigh Ins
• Measurements
• Phase 5:  6:30pm
• Shout Outs
• Cool Things
• Questions
• Summary

Week 3 Recap



Love.  Simply put, give love to yourself and yourself will give love back to you in bucket loads.

We introduced the hoo-rah chant this week to represent every time you hit the top end of the rep goal.  It’s difficult to achieve, but not impossible, but will make you feel pretty awesome when you get to shout it.  So, with the exception of a premature, cry wolf hoo-rah chant (I’m smiling and you know who you are), when you hear it, get pumped knowing your training with people who are busting their butts.

In class conditioning.

You’ve noticed your cardio minutes going up.  I want you to move more and pretty much have only active rests during your 60 minutes.  You’ve probably noticed your conditioning workouts getting tougher, but at the same time, I sure do see lots of smiling faces.  I’ll take it as meaning you’re associating fun with challenging body changing workouts.

6AM Class

Look, I know it’s early to get up and I know you need to start your day, but know a couple of things.

#1:  You agreed to follow the whole plan when you signed up, not just the parts you want.

#2:  Doors open at 5:50am.  Get in, set up and start moving.  Roll, stretch or walk.  You’ll feel better, perform better and reduce your risk of injury.  Don’t be late and don’t sit on your butt waiting.  Get Moving!

#3:  Missing the rolling, mobility or warm up and leaving before stretching is setting you up to fail.  When I tore my meniscus and different knee flexors while running, I ignored stretching and rolling that day even though I knew I was stiff, had knots and was tight.  I had the best run of my life and just before I finished, “pop”.  If I could do it again, I’d be smarter.  Use my failures and ignorance to your advantage.

#4:  Your program is designed to yield fast body changes and to teach you how to sustain the results over a lifetime, however every aspect is interwoven and dependent upon the others.  Be smart.  Exercise can be safe and fun!

Cardio Minutes:

Time	Day 1	Day 2	Day 3	Total
6am	29	17	22	68
9am	30	18	23	71
6:30pm	25	18	24	67

Week 4 Goals:

Rookies / Returning Boot Campers:  males = 175, females = 250

Nutrition Tip

Water:

It’s the fountain of youth and overlooked because of its simplicity.  95% of beverages I consume on a weekly basis are water.  Sometimes a shake (I have different goals than you) and sometimes a green tea (which counts as water).  Water can be served on ice, cold, room temperature, flat, sparkling and with fruit.  It can be bottled or from the tap.  Filtered or not.  You’ll save bucket loads on your annual beverage bills and feel awesome almost immediately.  Many health problems can be solved by drinking water and you get get a smoking hot, high performing bod from drinking it.

Aim to drink ½ your body weight in ounces.

Week 3 Theme

May 17 Progression Week Ends Challenge Week Begins

Workout C#3- progression week ends (S) 30:30 (F) Butt #2 © DB Swings-Fwd

Workout A#4- Team Challenge #1, (S) 60:60 (F) Abs © Shuttle

Workout B#4- Team Challenge #2, (S) 20:10 (F) Pyramid © SAG-SDLA

Local Guest Day

Thank you to Carol Vaghar, Michelle Markert, Sally Babigian and Cindy Hutter for introducing us to Melissa Sydney, Christine Elder, Sam Vaghar, Ellen Whaley and Rochelle Acker.

Weekly Weigh Ins

We introduced weekly weigh-ins for those who want to be weighed (9am class, you haven’t experienced it yet).  We’ve done it 2x now with both the 6:30pm and 6am classes.  If you would like some extra accountability and to keep track of your weekly “kick butt” weight (weight with shoes on, following class), feel free to stick after class to be measured.

If you choose to get weighed, you have to get weighed each week, or else face a life of dust bunnies accumulating in corners around your casa.

Measurements

Phase 4-Post Camp Measurements

Saturday, May 22, from 8-?

Save the date.  These are 4 minute appointments that you must rsvp for.  First come first served.

Phase 5:  6:30pm class

Memorial Day week the schedule will be as follows.

No classes on Monday.  First class starts Tuesday, June 1.

6am, T / W / F

9am, T / W / F

6:30pm, T / Th / and Saturday at 8, 9 or 10.

*6:30pm class please vote:  click here:

**all are welcome to attend, but only 6:30pm boot campers get to vote on the time

Shout Outs

Julie Bourgoin gave a shout out to Michelle Markert for helping her get her cardio minutes in by inviting her to workout together.

Inspirational Story

Check out this woman! Her start reminds me of many of our team members.

Got Questions?

Got a question?  “Ask Mike” and I’ll answer them in the blog.

Summary

• Week 3 recap
• Hoo-Rah’s for rep goals
• Report Cardio Minutes tomorrow
• Water = Fountain of Youth
• Challenge Week
• Weekly Weigh Ins
• Post Camp Measurements
• 6:30pm class reschedule
• 72 and doing Ironmans
• Ask Mike

Cheers, TGIF, Happy Hormones and Burn & Earn baby!

Your coach,

Mike Alves

Newton Boot Camp

Tweet This Post Stumble This Post

HAPPY Mother’s Day to all of the mom’s out there!






The Queen and I just went shopping for our weekly meal prep. Looks like Salmon is going to be a main entrée this week as we bought a whole fish and had them discard the two ends. The Irish Oats were started before we left and now should be ready to portion into our storage containers. If you haven’t started planning & preparing your meals for the week you’re missing out. It is awesome. Sure it takes some up front time, but if you like win-win, it can’t be beat. It helps you:




• Save & Gain time during the week.
• Save money.
• Keep your energy high.
• Keep your moods elevated.
• Reduce your risk for disease.
• Be creative.
• Play with your food.
• Change Your Body Faster & Keep it there.




Yesterday, Saturday, May 8 we had the Nutrition Discussion & Grocery Shopping Tour. Carol Meyer, Kathy Krongel, Thomas John and Kim Santilli all were able to make it. I tried a new format for the discussion to make it easier for them to learn and as usual there was good back & forth dialog as well as smiling enducing stories like the Tuna shake.

The format was:




• 4 Macronutrients to Have at every meal
• Timing of Starches
• Splurges Meals = Party Time




I think many people are apprehensive about doing the discussion, but everyone who attends is always glad they did. The next ND & GST is Sunday June 13 from 10-12pm @ the B&G Club. Save the date now, if you’re serious about changing your body for the short term and transforming your life for the long term.




This week’s agenda:




• Week 2 Recap
• Cardio Minutes
• Nutrition Tip
• Week 3 Theme
• Local Guest Day
• Inspirational Stories
• Cool Things
• Questions
• Summary




Week 2 Recap




We’ve now gone through all of the workouts (A,B & C or 60:60, 20:10 and 30:30), all of the finishers (butt #2, FR abs, Rollover Sprints and Shoulder) and all of the conditioning workouts (shuttle runs, sprints around the gym, backward band pulls and DB swings). CYBBC provides you with an empowering environment to train in along side pre-screened peers who want to change like you do and are ready to make the change.




You receive results-oriented programs, set time, so everyone can go at their own pace, and can choose between 3 levels for each exercise in case your stronger at some things than others. You have variety in the form of a Macrocycle or annual plan, a Mesocycle or quarterly plan phase to phase plans, different exercises / routines, finishers and conditioning workouts (some old & some new). You’re also provided with weekly themes to continually challenge you and provide new stimulus for change. You get accountability from both your peers and from me and feel it most when you miss a class. You get expert coaching, you’re part of a team, you get done for you nutrition re-education and you get reminded weekly if not daily of your goals and why you’re doing what you’re doing.




Last, I recognize that you often have a busy schedule and you’re finding & making time for yourself to exercise and improve your health. Remember you’re learning a system to change your body, through hands on practice, but more importantly you’re learning principles that can be cut, chopped & shaped to fit into your lifestyle for now and forever. Principles can stand the test of time.




Some principles are:

• Weekly Meal Prep
• 175 / 250 cardio minutes
• Interval Strength Workouts Set to time
• Long work sets, short rest sets
• Roll when you’re sore
• Stretch when you’re tight
• Mobility when your stiff
• All of the above when you’re beat up
• Foam roll first
• Mobility second
• Movement prep third
• Static stretch after
• Intervals are best for fat loss
• Total time is best for weight loss
• Intervals included in total time get you there fastest
• Happy hormones make you happy
• Protein, fat, carb & water @ everymeal • Starches after workouts
• 1-2 hours after for weight loss
• Immediately for weight gain
• Somewhere in the middle for weight maintenance
• This rule change slightly the fitter you get
• 2 splurge meals per week
• Plan them, save them, use them as get out of jail free cards
• Burn & earn before & after splurge meals to keep your momentum
• Everyone, everywhere needs to work out almost daily
• Everyone, everywhere needs to total about 6-7 hours of exercise per week.
• How you break it up, is up to you.
• Meet up for workouts with friends, family, colleagues, associates, business deals.

There are probably more, but I’m tired of writing them, so you’re probably tired of reading them.




Cardio Minutes:




Time Day 1 Day 2 Day 3 Total
6am 28 17 24 69
9am 28 20 20 68
6:30pm 28 17 18 63




Week 3 Goals:

Rookies / Returning Boot Campers: males = 175, females = 250




Nutrition Tip




If your goal is:




Weight Loss: 3 meals per day with no snacks, per Dr. Thomas Halton’s recommendations.




Fat Loss / Muscle Gain / Performance: divide your awake hours by 3 per Dr. John Berardi’s recommendations.




Week 3 Theme




May 10

Progression Week (more weight, more reps, higher level)

Prepare to set a personal record! Workout C#2-
less sore week ends

(S) 30:30

(F) Abs

© Shuttles-Suicide
Workout A#2-progression week starts

(S) 60:60

(F) Rollover Sprint Pyramid

© SAG-Big Dog
Workout B#2-progression

(S) 20:10

(F) Shoulder

© Bwd Band Walk




Local Guest Day




Local guest day is this week.




• 6:30pm, 5/11 @ Mackenzie Center
• 6am, 5/12 @ B&G Club
• 9am, 5/12 @ Mackenzie Center




All guests must complete a registration packet PRIOR to participation. 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.




Inspirational Stories




Laura Gassner Otting (6am) and Ellen Kelley (6:30pm) have signed up for the New Balance Heart Break Hill 5k. They’ve never run before boot camp and now they’re signing up for races. You rock ladies! The doors are opening to a different, more full and exciting way of living. Check out the race here: http://heartbreakhill5k.kintera.org/faf/home/default.asp?ievent=342919




And possibly the coolest story comes from the 6am class’ Mary-Alice Tully who placed top 3 for her age bracket in a recent 5k, running both her fastest 1-mile time (7:03) and her fastest 5k time ever (26:51). Kudos to you Mary-Alice!




As a side note, youtube.com has asked me if they could place advertisements on Mary-Alice’s video of her doing Push Up T’s, since it’s now had 27,000 views. Wow! We posted it because she had difficulty doing yoga push ups when we first started together and now she’s evolved to a ½ Iron Woman. Honored to train you Mary-Alice. 




Cool Race




I was recently contacted about a race in Amesbury, MA. If you can run a 10k and you don’t mind getting dirty, this is bad a**.


Here’s the link: Hoppinmadmudrun


You can sign up as a team or as an individual. If you want to do a team, let me know and if others in class want to do it, I’ll put you in contact with each other.


Also, this seems to be a trend.


Check out what Mary-Alice sent me:


NY Times


Tough Mudder


Oh yeah. Your programming is designed to change your body, but I went to school to work in pro sports, so your programming also prepares you to reach your genetic potential and do crazy things like the races above (when you’re ready).




Got Questions?




Patty, 2 of your classmates have replied with how they fit they’re cardio minutes in. To see their responses click here:




Julie Bourgoin recently asked me about some knee pain. Check out my reply here: Lateral Knee Pain




Got a question? “Ask Mike” and I’ll answer them in the blog.




Summary




• Week 2 recap
• Lifetime principles
• Report Cardio Minutes tomorrow
• 3 meals vs 3+ meals
• Progression Week
• 5/11 & 5/12 are local guest days
• Super runners
• Answers to questions




Cheers and wishing you a week of personal records!




Your coach,




Mike Alves




Newton Boot Camp

Tweet This Post Stumble This Post

One of your boot camp peers, Julie B recently asked me about some lateral knee pain she was experiencing.  Below is my reply.

Hi, Mike. When I run outside, the outsides of my knees start hurting about 15 minutes into the run. Can you give me suggestions about what that might be from and how I can try to fix it.

Thanks,

Julie B

Hi Julie,

It’s most likely you’re Iliotibial Band (IT-Band), or possibly from your foot.  Very common in runners and especially women with wider pelvis’s.

Short term fix:  Ice, stretch (hip cross behind with overhead reach, the band stretches we did today in class -particularly the hip crossover pull; also the prone glute push), foam roll (IT-Band, Lateral Quad, Glute Medius, Piriformis, Lateral Calf, TFL, 1-arm lat), get a massage, cold whirlpool or hot / cold shower intervals.

Long term:  check footware, run on grass, perform 1-leg exercises, strengthen glute medius.  The butt finisher we do in class this phase, should be a good routine for you.  I can also recommend some at home exercises that might be more targeted to your situation, if you like.

If you can stay a few minutes after class, I’d be happy to listen and evaluate your discomfort.

Your coach,

Mike

Tweet This Post Stumble This Post

Hello and humid Sunday to you!


My legs are sore!  Vanessa and I joined my colleagues from Joint Ventures Physical Therapy, Keith & Chris, down on the esplanade for some martial arts with Master Pheng.  It was a gorgeous morning with lots of people passing by cycling, running, walking their dogs (no pooches in sight-wink) and then there was us.  Doing these really weird looking movements that had people stopping, sitting on park benches and watching.


Today we learned the chicken “stomp” (step).  For pretty much an hour we did low walking lunges, while focusing on our chi (energy) and breathing.  It was pretty cool.  It stretched out my hips and made my quads sore.  I think I’ll stick to Krav Maga though. 

This week’s agenda:

• Week 1 Recap
• Cardio Minutes
• Nutrition Discussion / Grocery Shopping Tour
• Nutrition Tip
• Week 2 Theme
• Local Guest Day
• Water, Band & Water Bottle
• Questions
• Summary

Week 1 Recap

We tested on Monday, learned the “Sawblade” (Body Saw) on Tues/Wed and experienced a foam roller Ab finisher Thurs/Fri.

You’ve heard of open and close ended questions, right?  Well, I try to engage you each class, by asking how you feel and the standing (actually sitting) response is “sore”.  Be on the lookout for a “so what’s sore today question?”  J

Based on email, text, voice mails and before & after class feedback, the majority of you are having a great start to phase 4.  Glad to hear & read.  I did notice however, that no one was sprawled out on the floor like last phase after the sled push, so…

Cardio Minutes:

Time	Day 1	Day 2	Day 3	Total
6am	26	19	20	65
9am	28	20	20	68
6:30pm	22	18	20	60

Week 3 Goals:

Rookies:  males = 125, females = 190

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

Nutrition Discussion (ND) / Grocery Shopping Tour (GST)

Schedule Change:

The Nutrition Discussion & Grocery Shopping Tour will be on:


Saturday, May 8, from 10-12pm at the

Boys & Girls Club

675 Watertown St,

Newton, MA


instead of Sunday May 9 due to Mother’s Day.

Please rsvp now.

Nutrition Tip

A while back, I shared the below recipe with you:

Green beans (carb) rolled into ham (pro) and low fat havarti cheese (fat).


This week’s tip:

Place rolled snacks into sandwich bags, and push them up as you eat.  The baggie acts as a barrier b/w the food and your hands keeping your fingers clean & dry.  No more slimy fingers except when meal prepping these for the week.

Week 2 Theme

May 3

Workout C#1-sore (S) 30:30 workout (F) Total Body Finisher (hope you don’t get dizzy easily) © Sprints Around the Gym (SAG)

Workout A#2-less sore (S) 60:60 workout (F) Shoulder Finisher © Bwd Band Pull

Workout B#2-less sore (S) 20:10 workout (F) Butt Finisher #2 © DB Swings-Lateral

Local Guest Day

Local guest day is scheduled for the middle class of the 3^rd 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, 5/11 @ Mackenzie Center
• 6am, 5/12 @ B&G Club
• 9am, 5/12 @ 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.

Water, Band & Water Bottle

Water:  Please bring water to class as Newton is one of the cities affected by the Weston pipe burst.

Band:  Does anyone from last phase have my ½” super band?  I lent it out during one of the challenge days.

Water Bottle:  Anyone missing a purple, aluminum water bottle, left after class last phase.  Come and see me if it’s yours.

Got Questions?

One of your peers asked me, “how do other people fit in so much cardio into their schedules?”  That’s a very good question.  Would you please take a moment and tell me how & when you fit in your cardio?  Comment here

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

Summary

• If you’re reading this, you survived week 1
• Report Cardio Minutes tomorrow
• Sat, May 8th is ND & GST; RSVP Now
• Use baggies for breadless sandwiches
• Week 2 = Less Sore Week
• 5/11 & 5/12 are local guest days
• Bring H2O & extra ½” bands to class; collect purple H2O bottle
• Got Questions?  Ask Mike, I’ll post answers here:  forums

Cheers and wishing you a great week of body changes!


Your coach,


Mike Alves


Newton Boot Camp

Tweet This Post Stumble This Post