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2010, P4, Wk4 & Recovery Wk Recap

Phase 5 Rookies & Any Returning Boot Camper

Measurements & Orientation

8am, Saturday, May 29

Mackenzie Center.

1st come, 1st 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 2nd 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 1st 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

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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.
  1. Marc Gromada Reply

    Mike

    Individual challenge results from yesterday.

    475/Reps in 10:12
    Burpees rollover /Sprint 9:02
    150 DB Swings 4:06

    Total 23:20

    See you tomorrow. Happy Memorial Day.

    Marc

    • admin Reply

      Hi Marc,

      You da man!

      These are impressive times. How did you feel / how are you feeling?

      I just read your results to my girlfriend and she’s in shock at how good
      a shape you and some of your peers are in after hearing about your/their
      times and knowing what she did it in. (see above)

      Kudos to you!

      See you tomorrow.

      Mike

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