To keep my inbox less cluttered and allow me to respond to your reply faster, DO NOT REPLY to this email, but click on the following link to see cardio minutes completed in class and post your replies for week 4 (challenge week) and week 5 (individual challenge and recovery week).

 

Cardio Minutes:

Week 4: Challenge Week

Time	Day 1	Day 2	Day 3	Total
6am	22	30	14	66
9am	20	32	13	65
6:30pm	21	31	13	65

 

Week 5:  Individual Challenge and Recovery Week

Name	Phase 7, Individual Challenge Total Cardio from Finisher & 1-Mile Run	Name	Phase 7, Individual Challenge Total Cardio from Finisher & 1-Mile Run	Name	Phase 7, Individual Challenge Total Cardio from Finisher & 1-Mile Run	Name	Phase 7, Individual Challenge Total Cardio from Finisher & 1-Mile Run
Paul Cullen	0:22:28	Chrissy Thurmond	0:24:30	Jo Doherty	0:18:59	Bill Weinreb	0:26:06
Marisa Cimino	0:20:54	Cindy Hutter	0:29:33	Susan Kessel	0:20:13	Sally Babigian	0:23:13
Deb Rooney	0:14:49	Matt Sarrett	0:24:35	Debbie O’Leary	0:18:10	Carolyn Greenspon	0:30:21
Jon Otting	0:18:12	Richard Goren	0:15:27	Dean Pernisie	0:17:38	Kristina Day	0:22:42
Thomas John	0:30:40	Helen Rousseau	0:20:19	Linda Riak	0:20:06	Alicia Straus	0:21:45
Lisa Griggs	0:21:23	Jen Mendelsohn	0:22:38	Lisa DeLima	0:21:43	Katy Coughlin	0:26:01
Hannah Thomas	0:31:23	Kristen Pepe	0:22:52	Deb Hicks	0:23:47	Jameila Haddawi	0:22:24
Jeff Evaul	0:19:39	Dana Dornbush	0:25:59	Jen O’Leary	0:20:24	Anke Vorbau	0:20:24
				Amy Hennessy	0:19:12	Carol Vaghar	0:21:11

 

Please post your cardio minutes for week 4 and week 5 below.

If you were a female, had weight loss as a goal and wanted a high five, you’re post would look like this: 

 

Example: 

 

Wk4:  250

Wk5:  250

 

Your coach,

 

Mike Alves

 

P.s.  Click here to the entire challenge week results and see the very detailed and cool top 3 charts from the individual challenge.

Man, I’m so excited.  Jay Z’s “Forever Young” song is playing on Pandora; you rocked the day 2 challenges; my butt / quads are sore from barbell bench lunges; I got 5 handstand push ups (on my way 20) and tonight Vanessa and I are celebrating our 1 year anniversary.

This week’s agenda:

• Week 4 Recap
• Cardio Minutes
• Measurements
• Phase 7 Schedule
• Week 5 Theme
• Road Race
• Equipment
• Women, Weights, Bulk
• Survey Schedule
• Phase 8

Week 4 Recap

Can you believe 11 classes came and went?  Summer was fun, maybe too much fun, but it left you yearning to exercise and get back in shape.  Now, 4 weeks later, you’ve just completed your 2^nd challenge day.  We’ve spent a lot of time learning awkward and challenging body weight exercises (e.g.  Crouching push up, supine triceps bridge, wall walk, towel push, etc…) as well as a lot time working on landings from jumping exercises.  We transformed step ups from a strength exercise into a cardio exercise and you learned what happens when you do a triple compound set (think abs finisher).

In any event, this is the beginning.  It’s too much fun and too rewarding to stop.  Your genetic potential is an exciting unknown to pursue that gives and keeps on giving.  Welcome to the active lifestyle and to the Change Your Body Boot Camp experience.

Cardio Minutes:

Time	Day 1	Day 2	Day 3	Total
6am	22	30	14	66
9am	20	32	13	65
6:30pm	21	31	13	65

Week 5 / Recovery Week Goals:

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

• Reminder:  as cardio minutes become easier to obtain, it’s time to increase the intensity of some of the minutes.  See your conditioning plan (cybbc-interval training program) for more information.
• Not hitting your minutes, but your cardio workouts are getting EASIER.  Also increase the intensity of your workouts and see the conditioning plan.

Measurements

RSVP Now to receive your appointment for Measurements this Sunday, September 19 at the Mackenzie Center.

Phase 7 Schedule

Week of	M	T	W	Th	F	Sa	Su
9/13	6am 9am 6:30pm	6:30pm	6am 9am	9am 6:30pm	6am		M 8am-rsvp
9/20	6am 9am 6:30pm	Off-RW	Off-RW	Off-RW	Off-RW	Off-RW	M&O 8am

Key:

M = Measurements

RW = Recovery Week

M&O = Measurements & Orientation

Week 5 Theme

Sept 20 Challenge Week Recovery Week

Workout C#4-CD#3:  Individual (S) 870 Rep (30:30) (F) Sho Pyramid © 1-Mile Run

Workout B#5- Recovery Week (S) 60:60 (F) Glutes © Shuttles-Suicide

Workout A#5- Recovery Week (S) (2) 10min Circuits (F) Abs © Band HK Runs

Road Race

Some cybbc members have signed up for a Halloween Road Race.  If you’re interested in joining them and doing a pre-treat burn & earn road race, click here.

Are you training for a different race?  Share via email or Facebook the dates, times, locations, cost and email links with me and I’ll share them in the recap and see if we can find some buddies for you to train with and high five at the end of the race.

Equipment

1.      I’ve created a bundle with Perform Better for Change Your Body Boot Camp members.  If you need or would like to upgrade check it out.  The prices are sweet!

2.      Perform better is having huge sales right now on rollers (up to 40% off), super bands (up to 30% off), exercise mats and more.  If your roller is getting lumpy, you want to use a superband or you’re tired of using a yoga mat, now’s your chance to save.

3.      Adjustable dumbbells.  If you love strength training and can see yourself doing it forever, consider Power Blocks or Bowflex Select Tech.  They’re not cheap, but they take up minimal space and are well constructed.  Jack Goldsmith, Jon Otting and I all use adjustable dumbbells as do 2 of my female private clients.  Some pairs can come in 24, 45, 50, 90 or 150 lbs sets.  My set breaks down to 2.5 lbs and goes up to 90 lbs each.  I bring 30 lbs to class and leave 60 at home.  I can also upgrade to the 150 lb set if I choose.  They’ll let you customize your weights for different exercises, help you to get harder, leaner and stronger and provide increased variety without taking up more space.  They’re durable and a great investment.  I got mine at Gym Source on Needham Street (ask for Norm.)

Women, Weights and Bulk

Ellen Kelley sent me an article from sparkpeople.com that started with a question:

“Is it true that lifting weights causes women to bulk up?”

You can read the article written here, but I’ll summarize it for you.  “No”, was the answer provided by the author, Nicole Nichols, because women don’t have enough testosterone to gain the bulk that men can, which is true.  She also writes that instead women lose inches because muscle takes up less space than fat, become more tone and firm all the while reducing their risk for osteoporosis, increasing their metabolism and increasing their strength.  All true.

Now this article isn’t entirely true as everyone seems to know at least one woman who bulked up while lifting weights.  Women CAN bulk up, just like skinny guys can bulk up.

Want to get bulky?  Lift heavy weights to failure (1-5 rep max [RM]), take long rest periods (3-5min), don’t do cardio, drink calories, sleep too little and eat lots of refined carbohydrates and high glycemic carbohydrates.  There are other things you can do to gain weight / build muscle, but this isn’t what boot camp is about so I’ll stop there.

Survey Questions

Each day next week I’m going to send out a survey asking you a different question.  They’ll be short and simple.  Here are the questions:

• Change Your Body Challenge:  Are you interested in a fall body transformation contest?
• P7 Retrospective Survey:  On a 1-5 Scale How …
• Challenge Days:  Yeah, Nay or Indifferent
• Testing:  To Test or Not, or Less Frequently
• 2011 Schedule:  1) 3 wks on, 1 wk off, 2) repeat 2010 or 3) something else

Phase 8

P8 begins on Monday, 9/27.  The deadline to register is midnight, Thursday, 9/23.  The fall season is on and we’ll be training to fight holiday season weight gain, sickness and stress.

Want to ensure your success?  Refer a friend and build up your support circle.  You know what it’s like to high five a sweaty teammate you never met before after a results-yielding workout.  It’s pretty cool and barrier breaking.  Now imagine high fiving your spouse, girlfriend, boyfriend, brother, sister, neighbor, best friend or co-worker.  You’ll have a stronger bond and new stories to experience, share and remember.

Your coach,

Mike Alves

Newton Boot Camp

Listen to the Woman

Sidney Deane: Billy, I have four words for you: “Listen to the Woman”.
Billy Hoyle: What the hell does that mean, “Listen to the woman”? I TRIED to listen to the woman and you’re the one who talked me out of it.
Sidney Deane: Wait a minute. I didn’t talk you out of anything. I presented you with an option and you took it.

In each of the 3 classes, some of the ladies suggested I reschedule Friday’s classes and go be with Vanessa because she needs me right now and I should take care of my own, which leads to the above quote, “Listen to the Woman” from one of my favorite & most quotable movies, White Men Can’t Jump.

So, I am rescheduling all 3^rd classes this week to Monday, September 20 (recovery week).  Below is a schedule for the rest of the month.

Phase 7 Schedule

(this is revised from previous boot camp r/s email)

Week of	M	T	W	Th	F	Sa	Su
8/30	6am 9am 6:30pm	6:30pm	6am, 9am	No classes	No classes	Off	Off
9/6	Labor Day, No Classes	6am 9am 6:30pm	6am-GD* 9am-GD*	6:30pm-GD*	6am 9am 6:30pm	Off	ND & GST 10-12pm @B&G
9/13	6am 9am 6:30pm	6:30pm	6am 9am	9am 6:30pm	6am	M 8am-rsvp
9/20	6am 9am 6:30pm	Off-RW	Off-RW	Off-RW	Off-RW	Off-RW	M&O 8am

Key:

GD = Guest Day

*Guest registration packets must be completed & emailed to me 24 hours before scheduled class so I may review.

ND = Nutrition Discussion

GST = Grocery Shopping Tour

M = Measurements

RW = Recovery Week

M&O = Measurements & Orientation

This week’s agenda:

• ·Listen to the Woman
• ·Phase 7 Schedule
• ·Week 2 Recap
• ·Cardio Minutes
• ·Shout Outs
• ·Momentum
• ·Week 3 Theme
• ·Guest Day
• ·ND & GST
• ·Got Questions
• ·Facebook
• ·Burn & Earn

Week 2 Recap

You look fast and strong.  Based on the brief surveys asked at the end of the class, the majority of your peers, feel like they’re a 3-4 on a 1-5 scale for “how strong did you feel?”  But what I see is different.  You look fast and strong.  Especially during the sprints around the gym and the shuttle runs.

We did 2 count holds during Mondays continuous circuits.  Most everyone says that workout has made them sore.  Are you seeing results from this workout?

Many in class have said that the Tuesday / Wednesday workout is their “favorite”, a high energy workout or the kind of workout that keeps you up until 3am with too much energy.  Glad to have all feedback and know I’m working to get the “fun” scale to be a “5”.  J

Cardio Minutes:

Time	Day 1	Day 2	Day 3	Total
6am	20	27	N/A	47
9am	21	27	N/A	48
6:30pm	23	29	N/A	49

Week 3 Goals:

Rookies:  males = 150, females = 210

Returning Boot Campers:  males = 175, females = 250

Shout Outs

Did you hear about the new cooking show called, battle of the sprinting chefs?  Well I’d like to give 2 shouts:  one to Thomas John for Mondays 6:30pm shuttle run effort and 1 to Todd Heberlein’s Tuesday night sprints around the gym performance.  You fellas were fast.

I’d like to say thank you for all of the emails, condolences and “nickels worth of free advice” regarding Vanessa’s father passing.  I haven’t gone through this before, so I’m grateful you looked out for us and are understanding regarding the reschedule.

Momentum

Now, don’t think I’m getting soft on you or that I’m unaware of your burning desire / need to get in awesome shape.  Coach is well rested and ready to rock & roll.  He’s got “fun factor 5’s” to earn and fast and lasting results to achieve.  The fall season is around the corner, which means life is going to be buzzing more and all of those great and tempting holidays (read:  overindulgence) to manage.  I’ll be ready, you’ll be ready, so let’s agree to be ready (wink).

Week 3 Theme

Sept 6 Less Sore Week / Progression Week

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

Workout A#3- Progression Week (S) 20:10 (F) Abs © Shuttles-Suicide

Workout B#2- Progression Week (S) 60:60 (F) Hips © SAG-speed

Less Sore Week: during most strength exercise, work to hold each rep for a 2 count in the position of greatest challenge (usually at the point between the eccentric or lowering and the concentric or raising portion)

Progression Week:  Look to set a personal record during these workouts by:

doing more reps (hit the rep goal and earn a hoo-rah)

using more weight

doing a higher level

doing more sets or more rounds

taking less rest

finishing faster

If you do one of these just once on each day, you’ll have provided a new stimulus for change and have gotten better.

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, Thursday, 9/9 @ 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 to me 24 hours prior to attending the desired class so I may have time to review it.  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!

Got Questions?

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

Facebook

Are you on Facebook?  Join our Facebook page.

BURN & EARN

Since there’s no 3^rd class this week and we’re going into a holiday weekend, I’d like to take this opportunity now, to thank you for your in class efforts this past week.  Thank you.

AND I’d like to share with you this quote:

“Do your habits match your goals?”

If yes, have a great weekend.  If no, something to consider.  In either case, burn those calories before & after so you can earn those calories later.

Burn & Earn baby!  See you Tuesday.

Your coach,

Mike Alves

Newton Boot Camp