“Dear Coach Mike,

Why is it that every time you provide a new stimulus for change to our lower body workouts, like today’s hip finisher, I find myself having to sit on the very spot that is most sore while I work.  I try shifting left, nope, sore!  I try shifting right, nope, sore!  I just can’t win.  I guess it’s the short term price of having a great backside, a strong low back, a faster sprint time and pace per mile, a higher vertical jump and the confidence in knowing if the economy really gets bad, I can always be a butt model.”  J

O.K.  The above story is a joke, written by me, as I sit here on my own sore backside from some great Bench Lunges and Single Leg Dead Lifts I did yesterday.  It is true however, that there’s nothing like a new stimulus to get you reacquainted with your foam roller and the poignant adjectives we all like to use when describing how we feel.  “Tender” is my preferred word right now to describe my glutes.  But “frigging” tender is how I’ll tell Vanessa hoping for some sympathy, which I most likely won’t get, but rather a roll of the eyes and a “subject change” from the Queen.

And now…

This week’s agenda:

• Week 2 Recap
• Cardio Minutes
• ND & GST
• Nutrition Tip
• Week 3 Theme
• Local Guest Day
• Bonus Week
• Survey
• Questions

Week 2 Recap

• You learned workout D and repeated workouts A & B.
• We wrapped up the “5 count holds” and the end of week 1’s “sore week”.
• We started the “2 count holds” and the week 2 theme of “less sore”.
• We had 2; “toys” based workouts and 1 “body weight” workout.
• Wed saw the 6am class so exhausted they couldn’t muster up the energy to answer the questions:  “on a 1-5 scale with 5 being maximum…”
• We made a level “minus 1” for the Supine Elbow Push Bridge b/c most people needed to use there heads (literally) to get their shoulders off of the floor.
• We did a weekly weigh-in to get your “kick a**” weight.
• Our 4^th boot camper became pregnant
• We’ve got a boot camp triathlon team forming, if you want in, let me know.

Cardio Minutes:

Time	Day 1	Day 2	Day 3	Total
6am	20	21	17	58
9am	21	18	18	57
6:30pm	21	20	18	59

Week 3 Goals:

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

ND & GST

8am, Sunday, July 25

Nutrition Discussion & Grocery Shopping Tour

RSVP by email now, to reserve your spot and receive a digital copy of the handout.

Be early, doors lock behind us at 8:02am

*Reading, Riting, Rithmatic, Rutrition and Rexercise.  5 R’s of Survival in the 21^st Century.  Imagine your life without the 1^st 3, and realize where you headed without the last 2.

Week 3 Theme

This is our last scheduled week of phase 3 before our 3 week summer break.  I’m working extra hard to get you beach muscles and help your performance peak for your outdoor sports of choice.

I want you to be successful while we’re on break so:

1. Videos:  I’m going to see about shooting some videos before or after classes next week to add to these programs.
2. Get Workout Buddies:  join our Facebook fan page, Change Your Body Boot Camps – Newton, MA and post, “anyone want to get together to train during the non boot camp times?”
3. Learn the program:  5 & 2 count holds to help you memorize.  More time teaching.  No new workouts to learn over break.

Week 3 Schedule & Theme

#	Day 1	Day 2	Day 3
Week 3	C#2-2nd Exposure (less sore) S:  30:30 BW-5ct F:  Scissor Jacks C:  Lateral Shuffle-diagonal	D#2-2nd Exposure (less sore) S:  50:10 Weights-2ct F:  Hand Walk/Sled Push Pyramid C:  Mountain Climbers / Movement Prep	A#3-Progression (PR’s) S:  20:10 BW F:  Abs C:  Shuttle-regular
Bonus Week	B#3-Progression (PR’s) S:  40:20 Weights F:  Hips C:  Sprints Around Gym-Big Dog	C#3-Progression (PR’s) S:  30:30 BW F:  Scissor Jacks C:  Lateral Shuffle-Mirror	D#3-Progression (PR’s) S:  50:10 Weights F:  Hand Walk/Sled Push Pyramid C:  Mountain Climbers / Movement Prep

Nutrition Tip

No meal prep of late due to w/e travel, so I’m using simple strategies to stay strong.  Below is a sample meal plan I used 2 weeks ago.

Remember:  protein, fat, carbs (veggies & fruit) and water.  Starches after workouts.

B-fast:  egg whites, oatmeal, mixed nuts, blueberries and water

Lunch:  tuna or turkey or rotisserie chicken (love Costco), olive oil or mayo, romaine, tomatoes, cukes,

Dinner:  rotisserie chicken, shrimp, sesame oil, peanuts, red pepper, broccoli, carrots and brown rice made with low sodium chicken broth (for post workout days).

Snacks:  mixed nuts, oranges

1^st:  I’m not looking to lose weight, but to maintain and build muscle.  Hence the 2 starches.  1 to maintain, 1 to recover and replenish glycogen stores.

2^nd:  Hit up Costco / grocery stores either before you leave to travel or on your return from traveling.  (Make meal plan before you go, so you buy only what you need)

3^rd:  Buy a rotisserie chicken from Costco so you have dinner for that night.  They’re only $5 are huge and tasty.  Make a salad with oil & vinegar or eat with oranges and mixed nuts.

4^th:  Your meal plan should be simple things to keep your energy high and require minimal prep time (eat to live).  Trade gourmet cooked meals for full weekends of fun.  Eat to live during the week and regroup when “stay at home weekends” return.

5^th:  Rolled oats takes 2 min in the microwave, egg whites in a carton are pasteurized so you don’t need to cook them and if you’re really tight on time, use milk and don’t cook the oatmeal.

6^th:  shrimp makes meals seem like gourmet and if you buy them pre-cooked you’re all set.

7^th:  salads are fast; rinse leaves, don’t dry, rip by hand and put in bowl.  Wash tomatoes and cukes, cut right over bowl (be careful, no fingers).  Add olive oil, vinegar, protein and you’re set.

8^th:  rice takes 40 minutes.  Set the timer on the stove, your watch or your phone and go check email, visit with the family, return calls, cut the grass etc…

Fast, fat burning meals, high energy, lose weight, build muscle and maintain happy moods.

Local Guest Day

Local guest day is this week.  You are welcome to bring a guest to class on one of the below dates.

6:30pm, 7/27 @ Mackenzie Center

6am, 7/28 @ B&G Club

9am, 7/28 @ Mackenzie Center

All guests must complete a registration packet PRIOR to participation.  Guest day is a courtesy gesture from your peers and me.  Please don’t put me on the spot by having your guest arrive unannounced without prior completion of a waiver.  Click here to download the waiver for your guest.

Non-Local/Out of Town Guest Day:

These guests are welcome anytime, but must be planned with me.  Please have these guests complete the waiver form and submit via e-mail prior to attendance.

Bonus Week

August 2 – August 7

If you’d like to participate in a bonus week you may sign up here:

I want to do Bonus Week!

Survey

Returning boot campers only.  Last chance to complete the Phase 5 Survey:

Click here for the survey.

Facebook

Join our Facebook fan page by searching for Change Your Body Boot Camps – Newton, MA.

Questions

Got questions?  Post them in the ChangeYourBodyChallenge.net Forums.  You’ll get answers and you’ll be helping your teammates.

Cheers and wishing you a great week of body changes!



Your coach,

Mike Alves


Newton Boot Camp


p.s.  RSVP now if you’d like to attend the ND & GST on Sunday.

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Beach Season = Beach Muscles

and

Outdoor Sports Season = Sports Performance Training

By Mike Alves

Maybe it’s not the best slogan for our phase # 6, but you get the idea.  It’s beach season so you want to look & feel confident on the beach and it’s outdoor sports season, so you want to play outdoors and perform better than before.


Well this is exciting for me because (1) I love going to the beach AND playing summer sports and (2) because we get to use the next part of your Macrocycle.  You see, I write out a map (Macrocycle) for how I’m going to train you over the course of the year.  I anticipate certain things you’ll face and address them at the appropriate times (Mesocycle).  This being summer, I have a good idea what you’ll be doing and where you might be:  outdoors, active and wearing less clothing.


We are limited in the boot camp in that it’s very difficult for you to gain weight unless you increase your calories because it’s a weight loss / fat loss program, but I can “tweak” different variables to emphasize more muscle building & fat loss with less weight loss emphasis and incorporate exercises and methods to improve summer sports performance. (Don’t worry if you still need to lose weight, the program, your minutes and substituting vegetables for starchy carbs, while eating protein, moderate amounts of fat and drinking water at every meal will help you get there)


Hence this phase you’ll see a lot of isometrics (a muscle contraction with no joint movement), drop sets, shorter length work to rest ratios like the 20:10 Tabata intervals (vs. 60:60 or 30:60:90) and exercises that you might only be able to do a level 1 on instead of maybe level 2 or 3 like you might normally do.  Since we can’t increase the load of the exercises unless you get heavier dumbbells, I select harder exercises that you can’t perform as long, which compliment the shorter work to rest ratio.  The harder exercises provide a stimulus to overload your body, which forces your body to adapt over time.  The body responds to the stimulus by changing and you get more fit, decreased body fat, more lean muscle and more fun.  If you play sports you’ll swim, bike or run faster, jump higher, endure longer, throw or hit farther, move quicker and be mentally tougher.


Since this phase is 3 weeks long followed by our 3 week summer break recovery period, I’ve written you a 6 week program with 4 different strength & conditioning routines compared to the usual 3.  Since many of you told me 3 weeks was too long to be away from class, there will be an optional bonus 4^th week.  Scroll down to learn more.

Phase Overview

• Phase 6 Overview
• Cardio Minutes
• Rookies
• Bonus Week
• Nutrition Tip
• Nutrition Discussion
• Guest Day
• Questions

Phase 6 Overview

Phase 5	Day 1	Day 2	Day 3
July 12	Workout A#1-Intro (sore) S:  20:10 Body Weight (BW)-5ct F:  Abs C:  Shuttle-10 yd	Workout B#1-Intro (sore) S:  40:20 Weights-5ct F:  Hips C:  Sprints Around Gym-speed	Workout C#1-Intro (sore) S:  30:30 BW-5ct F:  Scissor Jacks C:  Lateral Shuffle
July 19	Workout D#1-Intro (sore) S:  50:10 Weights-5ct F:  Hand Walk/Sled Push Pyramid C:  Mountain Climbers / Movement Prep	Workout A#2-2nd Exposure (less sore) S:  20:10 BW-2ct F:  Abs C:  Shuttle-suicides	Workout B#2-2nd Exposure (less sore) S:  40:20 Weights-2ct F:  Hips C:  Sprints Around Gym-speed
July 26	Workout C#2-2nd Exposure (less sore) S:  30:30 BW-5ct F:  Scissor Jacks C:  Lateral Shuffle-diagonal	Workout D#2-2nd Exposure (less sore) S:  50:10 Weights-2ct F:  Hand Walk/Sled Push Pyramid C:  Mountain Climbers / Movement Prep	Workout A#3-Progression (PR’s) S:  20:10 BW F:  Abs C:  Shuttle-regular
Aug 2-Bonus Week?	Workout B#3-Progression (PR’s) S:  40:20 Weights F:  Hips C:  Sprints Around Gym-Big Dog	Workout C#3-Progression (PR’s) S:  30:30 BW F:  Scissor Jacks C:  Lateral Shuffle-Mirror	Workout D#3-Progression (PR’s) S:  50:10 Weights F:  Hand Walk/Sled Push Pyramid C:  Mountain Climbers / Movement Prep
Aug 9-Recovery Week	Workout A#4-Individual Challenge	Workout B#4-Individual Challenge	Workout C#4-Individual Challenge
Aug 16-Recovery Week	Workout D#4-Individual Challenge	A#5:  Recovery Week @ 50% Volume	B#5:  Recovery Week @ 50% Volume
Aug 22-Phase 7	Hard	Harder	Hardest-(wink)

Cardio Minutes*

Phase 6, Week 1

Time	Day 1	Day 2	Day 3	Total
6am	17	18	20	55
9am	20	18	20	58
6:30pm	19	18	21	58

Phase 6, Week 1 Goals:

Rookies:  males:  125 minutes, females 190 minutes

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

*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.

Rookies

Please welcome Matthew Sarrett, Gillian Isabelle, Amy Sparby and Shari Krasnoo as our incoming rookie class.


Returning boot campers, 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.

Bonus Week

August 2 – August 7


If you’d like to participate in a bonus week you may sign up here:


I want to do Bonus Week!

Nutrition Tip

Have you ever eaten a whole bag of chips?  You know why?  It’s the salt and the empty calories.  The salt causes you to want more and the empty calories let you continue to eat because your brain isn’t signaling it’s full.  The salt also causes you to drink and therefore retain a lot of fluids, hence feeling bloated and weighing more than before.


Solution:


Eat vegetables.  They’re nutrient dense so you’re brain will tell you’ve had enough and they’re low in calories.  Since there is no salt on vegetables unless you or the restaurant or cook added it, you won’t be retaining water, but rather begin flushing water.


Example:  You go to a party.  It’s your planned splurge meal.  You enjoy yourself.  Next day you weigh yourself and are feeling insert emotion, when you see how much you gained.  Have no fears, go back to eating protein, fat and carbs (vegetables and/or fruits), drink water and start training with high intensity to deplete your muscle glycogen stores and sweat out your retained water (B&E,B&A or Burn & Earn, Before & After).

Nutrition Discussion

Save the date.  Sunday, July 25, from 8-10am @ the boys & girls club, 675 Watertown Street, Newton, MA.


The Grocery Shopping Tour will immediately follow the Nutrition Discussion.


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

Guest Day

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 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, 7/27 @ Mackenzie Center
• 6am, 7/28 @ B&G Club
• 9am, 7/28 @ 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.

Questions

Got questions?  Ask Mike.

Cheers and parking lot push ups to you!  J


Your coach,


Mike Alves


Newton Boot Camp

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2010 Change Your Body Boot Camps

Phase 5, Recovery Week Recap

Hello and happy hormones to you!  I’ve been rocking driveway strength workouts, cardio intervals at the beach (med ball slams paired with box jump intervals), morning mantra walks and being sucked in by the Lebron James free agency drama.

BUT I have also been learning a ton, working behind the scenes, eating great and thinking about you.

This is recap is full of content, so enjoy and I’ll see you on Sunday/Monday.

This week’s agenda:

• Phase 5 Recap
• Challenge Week Results
• Post M&T
• Survey
• Recovery Week
• Cardio Minutes
• Nutrition Tip
• Inspiration
• Got Questions?

Phase 5 Recap

Phase 5 was inspirationally titled, “Swagger into Summer:  4^th of July Ready!” , because as I wrote, “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.”

So the burning question is did you Swagger?

Phase 5 consisted of 6 weeks of training, (5 weeks of boot camp and 1 recovery week).  You learned 3 routines, you M&T’d in the beginning and the end.  We had weeks of soreness, less soreness, progressions and challenges.  You experienced high intensity interval strength & conditioning, multi-planar do anywhere workouts, using minimal equipment.  Instead of standing around and watching me demonstrate, you did the exercises with me and then I went around and corrected form.

You did burpee rollovers, squatted like frogs, got up and down like Turkish people, sprinted, shuffled with bands, finished your butt, abs, lungs and total body, did body weight only workouts and did dumbbell and band complexes.  You moved a lot.  We introduced running in between circuits.  You partnered with different people.  The sweat slalom became a common occurrence.  You ate better (if you were smart).  We had new members.  Records were tied and broken.  And since you’re now swaggering with confidence and rested from a red, white & blue recovery week, you’re ready to do it all over again.

Challenge Week Results

4 Challenges.  3 Team.  1 Individual.

Results:

C#1:  3 Classes Beat the Strength, 2 Beat the Conditioning

C#2:  3 Classes Beat the Strength, 0 Beat the Finisher or the Conditioning

C#3:  0 Classes Beat the Strength, 3 Classes Beat the Finisher & Conditioning

C#4:  21 People Beat the 40 Minute Individual Challenge

To see the your stats, the team stats and the challenge summaries, click here

Post M&T

We measured and tested (M&T) at the beginning and end of each phase.  Each person should have improved and/or set a personal record in some capacity.  Some numbers were good, some awesome and some can still do better.

Some highlights were:

Shuttle Run:

Dean Pernisie tied Paul Cullen record for 17 shuttle runs.

4 Women touched 15 lines in 60 seconds, but Lynn Palmatier’s and Jennifer O’Leary’s record of 16 still stands.  Congratulations to Ellen Whalley, Debbie O’Leary, Jennifer O’Leary and Sonya Mead for hitting the tough to reach 15 mark.  (On a side note:  Alex, your wife is as fast as you!  You are a quick couple).

Push Ups:

Turns out Deb Rooney broke Marisa Cimino’s female class record of 27 at the beginning of the phase with an amazing 46, but neither record stood as Marisa broke her previous best with a 28 and Deb smashed her short lived female class record with a whopping 50 REGULAR PUSH UPS.

Paul Cullen rocked out 55 to top the males.

Frog Squats:

Laura Otting ribbit’d 54 times, which was the most by any man or woman this phase and 5 short of the female class record.

Laura as well as Marisa, Paul, Dean, Deb R, Jeff and Mary-Alice all topped 50 reps.  Great effort.  Picking things up off the floor and getting out of chairs when you’re gray and worn, should be easier for you than most because of the power you’re developing in these frog squats.

1-Mile Run:

Wow!  You were fast!  12 people broke the 9 minute mark.  4 of these people broke the 8 minute mark and 1 person broke the 7 min mark.

Sally Babigian (8:57), Alicia Straus (8:57), Todd Heberlein (8:50), Laura Otting (8:49), Jennifer O’Leary (8:42), Deb Rooney (8:33), Debbie O’Leary (8:31), Jackie Bunt (8:08 20 seconds short of her June 1, 2010 record setting run of 7:48), Jeff Evaul (7:59), Alex Whiting (7:54), Dean Pernisie (7:50), Paul Cullen 6:48 (*new class record) besting his previous best of 7:35 and Nick Toyias’ male class record of 7:06.

Survey

I read on a bathroom stall that “if you’re looking for a good time call…”…just kidding.

But if you desire to have the most exhilarating, rapid body transforming, boot camp experience of your life, then please share your feedback so I can show you a good time.  J  Click here for the survey.

Recovery Week

To read a about the benefits of recovery week, click here.

To read your recovery week plan click here.

Cardio Minutes

Week 5

Time	Day 1	Day 2	Day 3	Total
6am	23	20	30	73
9am	24	20	22	66
6:30pm	24	20	28	72

Recovery Week Goals for Rookies & Returning boot campers:

1.  No strength, cardio only:   360 min

2.  Strength and cardio:  males = 175 minutes, females = 250 minutes

Please reply below with your cardio minutes for week 5 and recovery week.

Nutrition Tip

According to a new research study by the AJCN it looks like the bread on your burger causes more damage to your heart than the burger (but you already knew that).  This is something to consider since its BBQ season and especially if you already have a family history of heart disease.

Options:

1. Don’t eat high glycemic carbohydrates (e.g.  white buns or white rolls)
2. Limit consumption to splurge meals only (1-2 splurge meals/week).
3. Eat low glycemic carbohydrates (e.g. whole grain, dense buns or rolls).
4. Go naked.  Eat the burger or hot dog (proteins) with some avocado (fat) and greens (carb).

To read the article click here.

Inspiration

Susana Fantozzi, wrote on June 9

“Over this past weekend, my husband and I returned to our alma mater for his 25th College Reunion. On the way home, my husband said that a number of women commented to him on how good I looked! According to him, “Guys just don’t say those kind of things about each others’ wives.” So between the sweating and the nutrition… things are definitely improving!! Thanks in large part, to YOU!”

I’ve got lots of inspirational stories in the tank, in fact I just created a folder of stories to share with you.  If you’d like to share a cool story with us and provide inspiration for your peers, send me an email with your story, pics, video, etc…

Got Questions?

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

Cheers and wishing you an active weekend and a great start to next week.

Your coach,

Mike Alves

Newton Boot Camp

p.s  Measurements & Orientation are 8am, Sunday, July 11 at the Mackenzie Center.

p.p.s.  All classes begin on Monday, July 12.

p.p.p.s. Please post below the following:

1. Recovery Week cardio minutes
2. Results of recovery week strength workouts (what workout-A,B or C-, how long, feedback)

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