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2010, P9, Week 5 Recap

If after CD#1 you were “really sore” and after CD#2 you were “really, really sore”, then how do you feel after CD#3?  J  Hopefully not too sore and if so you’re (a) using your roller, mobility and stretching skills to help you recover and (b) you’re relishing in the cool body changes a challenge week can deliver.

Did you know we had a person lose 5 lbs in a week’s time based on the kick a** weigh in.  That’s crazy cool. I loved how my abs looked and felt awesome today after sick partner workouts with Cindy H and Paul C (thanks partners) and I hope you felt and saw awesome changes too.

This week’s agenda:

  • “Keep Up With My Kids”
  • Cardio Minutes
  • P9 Overview
  • Challenge Week
  • Attendance
  • Measurements
  • Shout Outs

Keep Up With My Kids

You know those registration packets you completed when you joined.   Remember the question, “What made you decide to sign up for Change Your Body Boot Camps?”. Well many of your peers have said, “To keep up with their kids”.   Well, here are 2 examples of your peers keeping up with their kids.

Parent

Result

Kid

Thomas

Hannah

CD #3

S

275

Kept Up

275

F

150

Kept Up

150

C

1025

Kept Up

1025

Marisa

Stephen

CD #3

S

273

Parent Wins

210

F

220

Kid Wins

275

C

1000

Kid Wins

1250

*Neither parent was competing against their kid, nor were the kids competing against their parents.  It’s just to paint a picture that just because you have kids it doesn’t mean your dead or your have to stop kicking butt.  Jon Otting’s father once came and kept pace with our class as an out of town guest and that was quite impressive.  Balancing your schedule is another story, but lucky for you you’re learning how to do more with less.

Cardio Minutes:


Time Day 1 Day 2 Day 3 Total
6am 15 15 18 48*
9am 15 15 15 45*
6:30pm 15 15 18 48*

*I need to do better about having you move during instructions vs. standing around and watching.

Week 6 Goals:

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


P9 Overview


Week Day 1 Day 2 Day 3
12/13

Challenge Week

WD#4:  Challenge

Challenge #4:  Team

WA-D#5:

Challenge #5:  Individual

Post Testing
12/20

Recovery Week (RW)

WA#5:

RW Challenge Repeat, W-A 50% Volume Decrease, Other or Off

WB#5:

RW Challenge Repeat, W-B 50% Volume Decrease, Other or Off

WC#5:

RW Challenge Repeat, W-C 50% Volume Decrease, Other or Off

12/27

Recovery Week (RW)

WD#4:

RW Challenge Repeat, W-D 50% Volume Decrease, Other or Off

WA#6:

RW Challenge Repeat, W-A 50% Volume Decrease, Other or Off

WB#5:

RW Challenge Repeat, W-B 50% Volume Decrease, Other or Off


Challenge Week



3 Challenge Days complete.  2 to go.  To see the results & challenge day recaps click here:  2010, P9 Challenge Week


Attendance

Growing up, I always strived for Straight A’s and the closest I ever got was 6 A’s and 1 B in college.  My little sister, Emily, on the other hand rarely ever misses.  She gets straight so often my dad had to re-write the good grades incentives b/c it was getting too expensive.  She earned a full tuition scholarship to college, got to wear the fancy ribbons & ropes at graduation and still gets invited to fancy events because she keeps kicking butt.

I asked her how she does it and she replied with 2 comments:   (1) she just shows up to class and (2) she does her homework.  That’s it.

If you want to change your body and transform your life you could use Emily’s simple approach:  just show up to class and do your homework (nutrition & cardio plan).

The following people are acing the first part by just showing up:

Phase 9 perfect attendance after 5 weeks:  Linda Riak, Alicia Straus, Katy Coughlin, Susana Fantozzi, Marisa Cimino, Cindy Hutter, Hannah Thomas, Jennifer Roy, Mary Thomas, Leslie Williams, Laurel Britt-Webb and Susan Andelman.

Now if they’re also doing their homework, they’re probably getting to live like no one else and that’s when life is most exciting.

If you want to live like no one else too, you must build your life around the active lifestyle and fit everything else into it.  If you choose the other way, you’ll be living just like every other American.  It’s up to you.

Weight Gain, Sickness and Stress



If you’ve missed any classes since Halloween and it was because of sickness or stress and / or you’ve gained any weight, make a mental note; the habits you’re choosing are win-lose and are always going to set you back during this time of year.  You’re acting just like everyone else.  The good thing is that today is a chance to make a change and choose a different path.  You do want to be like everyone else, do you?

Measurements



8am on Saturday, December 18 at the Mackenzie Center.  Look for an RSVP NOW email on Thursday to get your time slot.



Shout Outs




HIGH FIVES to Sally Babigian, Jo Doherty, Mary-Alice Tully, Marisa Cimino, Jackie Bunt, Cindy Hutter, Hannah Thomas, Carol Gray, Jen Timmins, Ellen Kelley, Marc Gromada, Linda Riak, Susan Kessel, Paul Cullen, Kathy Lowney and Jennifer Roy for hitting and in many cases smoking your weekly cardio goal.  Awesome efforts!

Burn & Earn Baby!

Your coach,

Mike Alves

Newton Boot Camp

p.s. To see challenge week results and CD#4 & #5, click here:

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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.

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