You survived week #1.  How do you feel?  “SORE!”  Yes.  That’s what I’ve heard from many of your classmates and probably from you too if you told me.  You know first hand it’s no fun to be sore, but did you know there are ways to reduce your soreness?  See below to learn more.

This week’s agenda:

• Rookies
• Week 1 Recap

• Cardio Minutes
• Soreness
• Week 2 Theme
• Guest Day
• ND & GST
• Shout Outs
• Questions
• Summary

Rookies

Please welcome the following rookies to the phase 7 boot camp.  Kristina Day, Anke Vorbau, Eva Chittendon, Mohan Mathew, Kristen Pepe, Shelley Barron, Amy Hennessey, Jameila Haddawi and Carolyn Greenspan.  They’ve agreed to commit to the whole plan, support you unconditionally as teammates and not complain, whine, say, “I can’t”, “it’s too hard” or “I’m tired”.   When you see them in class, please welcome them, introduce yourself and maybe ask them what they’re training for and/or why they joined.

Week 1 Recap

Based on the smiles on your face, the sweat pouring out of your body and the post class lingering, it looks like you’re glad to be here and boot camp is delivering.  We had 3 different types of workouts:  a continuous circuit, a 60:60 strength: cardio and a 30:30 strength: core workout.

The continuous circuit is an escalating density workout designed to get more total volume completed in the same time frame each week as you get more fit and faster.

The 60:60 strength: cardio workout was chosen to loosen you up from the first class by reducing the exercise intensity compared to the continuous circuit more grueling nature.  This allowed you to work on speed strength and moving quickly with “easier exercises”.

The 30:30 strength: core workout was a combo of both.  We progressed exercises you learned last phase by increasing their time under tension from 20 seconds to 30 and paired them with an “active recovery” core exercise of towel marches that are deceptively difficult.

All in all, I designed this quarter or this summer’s workouts to get you beach muscles and play outdoor sports and this phase specifically to peak you for final beach trips and forthcoming sporting events.  You notice the unusual or exceptional soreness.  I’m challenging you more this phase because I know you’ll be more active outdoors where as in the winter, if you were this sore, you’d most like sit or be less active and that would be counterproductive to changing your body.

Cindy Hutter, from the 6:30pm team, and I were talking recently about how it takes me up to 10 hours to write a phase of programming.  She asked, “Why does it take so long”?  And the simplest answer I could give is that I don’t write napkin workouts.  I write training programs.  What’s the difference?  That’s really a long winded answer, but napkin workouts are the equivalent of playing pickup games vs. joining a team; hiring a carpenter to design a house vs. hiring an Architect; putting a kid in front of a TV everyday to prepare for the SAT’s or sending them to school; calling Ho-Ho’s food vs. vegetables grown in a garden; going to a professional sporting event where most anyone can get in vs. being invited to a luxury box; joining a gym where they don’t want you to show up vs. joining a place where they contact you if you miss class; and finally napkin workouts are good for individuals or people who are the same (age, gender, fitness level, exercise history…), which is different from people who have the same goals (e.g.  Weight loss, fat loss, muscle building or performance) vs. training programs which are designed for people who have the same or similar goals, but are very different people.  Not easy to answer, especially without bad mouthing the competition, but I think you get it.

Cardio Minutes:

Time	Day 1	Day 2	Day 3	Total
6am	23	28	24	75
9am	22	28	23	73
6:30pm	23	27	23	73

Week 2 Goals:

Rookies:  males = 125, females = 190

Returning Boot Campers:  males = 175, females = 250

Soreness Remedies

Massage

Ice baths

Hot & Cold Contrast Showers

Foam Rolling

Walking

Healthy Fats

Amino Acids

Stretching

Mobility Exercises

Cardio

Being Active

Sleep

All of the above can contribute to reducing and controlling the amount of soreness you feel.  In pro sports, we massaged guys before and workouts, practices and games (you roll).  In football, a slightly physical sport, there were lines after practices to get in the ICE TUBS, POOLS and BATHS (fill tub with cold water and put buckets of ice in to achieve shrinkage-joke, but not really).  When traveling or at home or when ice baths are not possible or realistic, use contrast showers (using a 1:1 ratio of 1min on cold and 1min on hot; start with 1:2 or 1:3 cold to hot ratio and as you get better at tolerating the differences bring them closer together).  The foam roller should become a member of everyone’s family and a travel staple.  Don’t leave home without it and know it intimately.  Walking, cardiovascular exercise and being active is a great way to reduce soreness.  The more you move, the better you’ll feel.  Healthy fats help to reduce inflammation, which is a normal result of breaking down muscle fibers during exercise to build them back up into more lean mass.  Amino acids before and after exercise can help reduce muscle breakdown and promote muscle protein synthesis.  Stretching helps to lengthen muscles.  Mobility exercises help to reduce joint stiffness.  Sleep allows your body to repair without you awake to interrupt it or distract it.

Week 2 Theme

May 10 Less Sore Week

Workout A#2- less sore week (S) 20:10 (F) Abs © Shuttles-Suicide

Workout B#2- less sore week (S) 60:60 (F) Hips © SAG-speed

Workout C#2- less sore week (S) 30:30 (F) Shoulder © Bwd High Knee Runs

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 and you have to be invited by a current member.

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.

• 6am, Wednesday, 9/8 @ B&G Club
• 9am, Wednesday, 9/8 @ Mackenzie Center
• 6:30pm, Wednesday, 9/8 @ 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.

ND & GST

10-12pm, Sunday, September 12 at the Boys & Girls Club and Stop & Shop.

Nutrition Discussion & Grocery Shopping Tour

*Reading, Writing and Arithmetic.  Imagine wandering through life without the ability to use those skills.  Now imagine how bad your life’s going to be in the 21^st Century if you’re left behind not knowing how to eat to reduce disease risk, transform your body and improve performance.  Save the date!

Shout Outs

Hanna Thomas and John Thomas for forming a dynamic duo during the Partner Band High Knee Run.  Hannah became the coach and was encouraging her father to do better which sparked the rest of the class to coach and encourage their partners to do better.  Cheers to you both.

Becca Allen for cheering on the sophomores this week.

Laura Otting running her 1^st 7 mile race.

Alicia Straus, Laura Otting, Marisa Cimino, Jackie Bunt and Marc Gromada for getting strength workouts in over the recovery week.

Welcome back Jon Otting.

Jeff Evaul for helping me clean up the ceiling tiles and bringing my bag into the gym.

Got Questions?

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

Facebook

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Your coach,

Mike Alves

Newton Boot Camp

Truth or Dare?

If you said “truth” (c’mon, truth’s are easy, take be a risk taker – this is called peer pressure-wink), How many splurge meals did you consume this week?

If you said “Dare!” (You’re a fearless risk taker aren’t you), I Dare you to complete 7 strength workouts, earn 3 high fives for cardio goals hit and get at least 1 person to workout with you over the next 3 weeks.

If you complete the dare (we’ll be using the honor system here), let me know via our Facebook fan page and I’ll invite you to a Saturday morning beach conditioning workout with me in South Boston at Carson Beach.  This metabolic fat loss workout could include:  medicine ball slams, box jumps, resisted runs/shuffles, DB farmers walks, sand shuttles, ladder drills, hurdle hops, boxing circuits, band pulls and more.   The date and time for this most excellent reward, that may even include a special surprise, is TBD.

This week’s agenda:

• Week 3 Recap
• Cardio Minutes
• ND & GST
• Week 3 Theme
• Post Measurements
• Nutrition Tip
• Local Guest Day
• Last Meal
• Questions

Week 3 Recap

If you thought the phase was starting off slow or easy, I’m sure by the end of this past week; your thoughts were changing once again.  Say good bye to isometric holds and say hello to personal records in the form of progressions.

Progressions can be made by:  doing more reps, completing more rounds, using heavier weights, doing a higher level of exercise, taking less rest, going faster and holding your rep longer, where appropriate.  If you can set a personal record, you’ll provide a new stimulus for change that forces your body to adapt.  This adaptation can result in you being stronger, faster, more enduring, leaner, lighter or heavier (based on your goal & nutrition consumption).

Either way, setting a personal record makes you feel good.  It provides instant feedback and lets you know if you’re progressing forward vs. regressing backwards.

Cardio Minutes:

Time	Day 1	Day 2	Day 3	Total
6am	19	22	20	61
9am	18	22	20	60
6:30pm	20	23	21	64

Week 4 Goals:

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

ND & GST

1 person out of the 5 confirmed, showed up.  Carol Vaghar, who attended the ND for a 2^nd time, to get a refresher, was the very grateful recipient of a personal meal plan co-designed by each of us based on her preferences for the week.

————————————————————————————————————

From: Carol Vaghar
To: Michael Alves
Sent: Sun, July 25, 2010
Subject: RE: P6, Wk 2 Recap

Hey Mike -

Thanks so much for this morning.  Shopped – made omelets for the whole family with spinach and tomatoes and onions for brunch.  Grilled salmon that I had marinated with fresh oranges and some sort of no salt soy thing from Whole Foods – made an awesome spinach salad with oranges – a very few toasted almonds, tomatoes, cucumbers and sautéed onions (in a tiny bit of oil) – made a dressing with balsamic vinegar & olive oil – the family ate brown rice – not me!  It was great and now I know what I am eating for the rest of the week – Oh and went to the gym and did 60 mins. On the treadmill!  You are an inspiration – Thanks.

————————————————————————————————————-

This was a new experience for me as during the ND we discuss questions you have and I teach you basic nutrition principles.  Since she already had attended we discussed what she wanted to work on or re-learn and meal plans is where we ended up.

Keep it simple.  Eat a protein, fat and carb at every meal.  Drink water.  Starches after workouts.  Move more.  Splurge 1-2x/wk if weight loss is your goal (Halton) and 10% of your meals if fat loss is your goal (Berardi).  Eat a variety of foods and colors.  Choose seasonal items.  Plan & prepare your meals in advance.

Week 4 Theme

Our 3 week summer break begins now, but that doesn’t mean your training stops.  You’ll have 4 different workouts to do, progression week to complete, challenge week and a few recovery days.

Remember we spent a lot of time teaching you, focusing on form by using 5 and 2 count isometric holds.  We didn’t emphasize reps during the 1^st 2 weeks only technique (do you recall me mentioning how many reps to do besides the last class of the phase?).

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

1. Videos:  I’ve shot videos of each of the exercises associated with your workouts.
2. 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. No new workouts to learn over break.

Week 4 Schedule & Theme

Week #	Day 1	Day 2	Day 3
4	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
5	A#4-Individual Challenge (IC) #1 40 Minutes: S:  Rounds F:  Rounds or Reps C:  Shuttles Run:  70, 90, 140, 170	B#4-IC #2 40 Minutes S:  1000 Reps F:  Rounds or Reps C:  Max Distance in 10min	C#4-IC #3 40 Minutes S:  Rounds F:  Jacks C:  Shuffles ?
6	D#4-IC #4 40 Minutes S:  500 Reps F:  Pyramid C:  Mount Monadnock Climbers	A#5-Recovery Workout #1 50% Volume S:  20:10 Tabatas (10min) F:  Abs (2.5min) C:  Shuttles (10min)	B#5-Recovery Workout #2 50% Volume S:  40:20 Drop Sets (10min) F:  Hips (2.5 min) C:  60sec sprints with respective recoveries for 10 minutes

Post Measurements

Post measurements will start at 8am on Saturday, Aug 7, 2010 at the Mackenzie Center.  I’ll send out an RSVP Now email on Thursday.  When you rsvp, I’ll reply back with your measurements time.

Nutrition Tip

Frozen Turkey Meat Balls from Trader Joe’s

High in Protein, low in sodium, 4 minutes in the microwave, 1 minute to cool.

I’m a big fan of fresh foods, but I do keep some emergency items in stock (canned tuna, frozen shrimp, frozen ground turkey breast and now turkey meatballs).

Local Guest Day

Thank you to Julie Carrozo, Maria Vacca, Cindy Hutter, Helen Rousseau and Deb Hicks for introducing us to Carolyn Greenspan, Bobby March, Steve Hutter, Emily Norton and Isabelle Evans on guest day.  Remember, the bigger support circle you have:

• the more people who will pick you up if you have a bad day,
• the more people will understand,
• the less resistance you’ll face,
• the more people you can train with,
• the more people you can high five with,
• the great Long Term Success you can have.

Facebook

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

Last Meal

September 25, 2010 will be the Last Meal Kick Off Party for the fall 2010 Change Your Body Challenge Contest.  I have a few ideas for a location, but would welcome any suggestions you might have.  Think, cool atmosphere and fun.  Click here to share your suggestions:  http://www.surveymonkey.com/s/XXCVNS2

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 super successful workouts over your Summer Break!

Your coach,

Mike Alves

Newton Boot Camp