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2010, P5, Wk1 Recap

Did you know the fascia of the body has 9 receptors and a muscle has 1 receptor?  This means you can store more energy and perform more work if you use your fascial system to loco mote.  (Think Elasticity or why Kenyan runners can run so fast for so long).

Did you know when you’re sick or recovering from injury you can speed up or slow down the healing process just by what you eat?  (Think complete protein, 1-2 servings of vegetables or fruits, whole grain and minimally processed starches (if you worked out) and the following good fats each day:  avocados, olive oil, mixed nuts, flax seeds and flax oil.  Plus add 3-9g of fish oil daily (these are what Dr. Berardi, who’s a really smart guy, taught us this weekend)

Did you know that the thoracic spine has 24 degrees of rotation whereas the lumbar spine has 10-12 degrees of rotation?  (If you lose range of motion in your T-Spine, not only do you increase your risk for low back and shoulder injury, but it affects your breathing by limiting the directions your lungs can expand (outwards from your chest, downwards into your stomach, side ways into your ribs and upwards into your neck).

I went to a fitness and rehabilitation conference in Providence this weekend and had the opportunity to meet many of the presenters, network with colleagues, learn new information and be re-inspired.  The above examples were just a few of the many nuggets I took home from this event, that directly affect you.

And now to this week’s recap.

This week’s agenda:

  • Week 1 Recap
  • Cardio Minutes
  • You’re Invited
  • Week 3 Theme
  • Nutrition Tip
  • Local Guest Day
  • Questions

Week 1 Recap

We are 1/6 of the way to Swaggering into Summer and looking and feeling confident for the 4th of July.  How was your 1st week?

This past week we measured, tested the 9am & 6:30pm classes and taught you Workouts A-B (6am class will test Monday, June 7 and has already learned workout C).  Consider this your intro to boot camp week or “sore week”.

Cardio Minutes:

Time Day 1 Day 2 Day 3 Total
6am 17 21 22 60
9am 34 19 20 73
6:30pm 39 20 21 80

Week 2 Goals:

Rookies:  males = 150, females = 220

Returning Boot Campers:  males = 175, females = 250

*If you want to change your body, feel confident and swagger this summer, hit your cardio goals and report them to me on Monday via email or spoken word in class.

Nutrition Tip

Focus on behaviors.  Figure out what you want, and then figure out the behaviors needed to change.  Next start implementing these changes daily so as to form a habit.

(e.g.  Lose weight.  Eat a complete protein at every meal.  Build routine of eating complete protein into your daily meal consumptions.)

Week 2 Theme

June 7

Less Sore  (2nd exposure)

Workout C#1

sore week

*testing for 6am class

(S) 40:20

(F) Abs

© SAG-speed

Workout A#2-

less sore week

(S) 2-10 minute continuous circuits

(F) Abs

©  Partner Lateral Band

Workout B#2-

less sore week

(S) 50:10

(F) Turkish Get Ups

© Down-Up Rollovers

Nutrition Discussion & Grocery Shopping Tour

Sunday, June 13 from 10-12pm will be the Nutrition Discussion (ND) and Grocery Shopping Tour (GST).

The ND will be from 10-11am at the Boys & Girls Club.  Class starts @ 11am sharp.  Plan to be there 10 minutes early and bring your nutrition handout.

If you’re personal goals are to prevent disease, look better and/or improve your performance you NEED to learn and MASTER nutrition.  If you don’t, you’re just spinning your wheels, sabotaging your success and yo-yoing until you’re ready to take control (is yo-yoing even a word?).

The GST will be from 11-12pm at the Stop & Shop on Watertown St, Newton, MA.  (You’ll learn how to navigate grocery stores efficiently and have the opportunity to prep your own meals from a pre-planned weekly meal plan)

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, 6/15 @ Mackenzie Center
  • 6am, 6/16 @ B&G Club
  • 9am, 6/16 @ 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.

Got Questions?


Got a question?  Ask Mike! Visit:  http://bootcampboston.com/category/ask-mike/

Cheers and wishing you a week of personal records!

Your coach,

Mike Alves

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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.

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