Boston, MA

It’s late Sunday night.  Pats just got outplayed by the big talking Jets who backed it up.  Ugggh!

Anyways.  Now that Sundays are free more time for fun activities, like Snow Shoveling finishers with friends.  J  Joke!

Happy MLK day to all.  Martin Luther King was great man who taught us to stand up for civil rights without being violent.  It worked and we have a better country and world because of it.  Now Americans are standing up to fight obesity and disease by choosing to live an active lifestyle and get back to eating whole foods vs. processed and packaged foods.  We’re building stronger communities and families as a by-product, but we’re not close to where we need to be, so we’ve got to keep on getting better, breaking old habits and building new ones.  One way to do this is to get into our best shapes so we can walk the talk.  A second way is to invite as many of our peers to join us in living the active lifestyle.  This week is another opportunity for you to do that with Local Guest Day.  It’s Tuesday night and Wednesday morning.

Read more below and let’s get you in your best shape and get everyone around you in their best shape as well.

This week’s agenda:

• Cardio Minutes
• Weekly Themes
• Guest Day
• Nutrition Discussion & Grocery Shopping Tour
• Post Measurements
• MLK Day
• TRX Workout
• Ask Mike
• Facebook

Cardio Minutes:

Time	Day 1	Day 2	Day 3	Total
6am	21	21	20	62
9am	22	22	21	65
6:30pm	22	23	22	67

Week 3 Cardio Goal:

Rookies / Returning Boot Campers

• Weight Loss (WL):  175 males / 250 females
• Fat Loss / Weight Maintenance (FL):  125 males / 190 females; primarily interval sprint based
• Performance:  ask me

Click here to review interval training program handout and for examples of workouts

When reporting minutes via email, if you’re using the fat loss / weight maintenance goal, please denote it like this:  FL your cardio number min.  If your goal is weight loss, please denote it like this, WLyour cardio number min.  This will help me know whether to give you a high five or not.

Weekly Themes

Each week we’ll have a different theme and even some days we’ll have a different theme.  Themes make your experience more fun and remind you of how your body will be feeling or what you’ll be doing.

Week 1: Intro / Measurements & Orientation / Cardio Progression Week for Returning Boot Campers / Less Sets, Reps, Rounds and/or Load.  Perfect form.  Very Sore Week for All

Week 2: 2^nd Exposure / Regular reps, sets, rounds and/or load  / Perfect form / Less Sore

Nutrition Discussion / Grocery Shopping Tour

Week 3: Record Week / Increased reps, sets, rounds and/or load / Perfect form / Sore / Post Testing

Recovery Week: Challenge Week / Individual Challenge Week / On own, max reps, sets, rounds and/or weight in same time or less / Perfect form / Very Sore, but loving it /

/ M&O

Guest Day

Local Guest Day is this 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, Tues, January 18 @ Mackenzie Center
• 6am, Wed, Jan 19 @ B&G Club
• 9am, Wed, Jan 19 @ 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.

ND & GST

Thank you to Stella Lee, Candace Crabtree and Shari Krasnoo for attending this week’s Nutrition Discussion and Grocery Shopping Tour.  Apply what you’ve learned and you have both short term and long term body changes and lifestyle transformations!

Post Measurements

8am, Saturday, January 22 @ Mackenzie.  You’ll need to RSVP to get your time slot.  I’ll send an email on Thursday after lunch and the 1^st to reply gets the 1^st time slot, 2^nd to reply gets the second time slot, and so on…

MLK Day

Classes are on as normal.

TRX Workout

There will be no TRX workout this coming weekend.  It is highly encouraged that you take at least 1 TRX workout to become familiar with it.  It’s an easy yet, slightly complicated exercise tool to use, but it is very fun and effective, just ask those who’ve attended.

Ask Mike

Got a question.  Ask me.  Shari Krasnoo just asked me 3 excellent nutrition questions.  When I know the answers, I’ll share them with you.  Got a question, ask me here:  Ask Mike

Facebook

If you’re on facebook.  Become a fan and like us:  http://www.facebook.com/changeyourbodybootcamps

Your coach,

Mike Alves

Newton Boot Camp

Great Friday to you!  Week 1 of Two-Thousand and Eleven is nearly in the books and you’ve got a great jump start on your new years’ goals / resolutions and an even bigger one over people who have yet to get started.  If you’re anything like me, you L-O-V-E being the minority and having the path of least resistance when working towards your goals.  This means whatever the majority is doing is often times not what you want to be doing.  Often times what the minority is doing is what you want to be doing and what you are doing.

You’ve not only set health & fitness goals, built exercise into your lifestyle, but you’ve scheduled it into your lifestyle.  You found a coach to guide you, a team to cheer you, an environment to empower you and a program that yields results.  You may even have taken it a step further and become a change maker yourself by building your social support circle by inviting and giving the love of an active lifestyle (or happy hormone high) to your partners, family or friends.  It isn’t easy, but neither is boot camp and neither are challenge days, but when you do tough things, you GET TOUGH.  And you’re getting TOUGH.  Time for the week 1 recap.

This week’s agenda:

• Rookies / Returning Boot Campers
• Cardio Minutes
• Weekly Themes
• Guest Day
• Nutrition Discussion & Grocery Shopping Tour
• Inspirational Story
• Last Chance at Surveys
• Ask Mike
• Facebook

Rookies / Returning Boot Campers

Please welcome the following rookies: Erik Britt-Webb, Liz Scanlon, Olga Perelman, Jan Giglio, Candace Crabtree, Scott Timmins and Rosimeire Dasilva-Starkman and returning boot campers, Todd Heberlein and Gillian Isabelle.

Leaders and all, would you please help to make them feel comfortable by introducing yourself and welcoming them to CYBBC.

Cardio Minutes:

Time	Day 1	Day 2	Day 3	Total
6am	18	21	21	60
9am	20	23	20	63
6:30pm	21	21	20	62

Week 2 Cardio Goal:

Rookies:  150 males / 220 females

Returning Boot Campers

• Weight Loss (WL):  175 males / 250 females
• Fat Loss / Weight Maintenance (FL):  125 males / 190 females; primarily interval sprint based
• Performance:  ask me

Click here to review interval training program handout and for examples of workouts

When reporting minutes via email, if you’re using the fat loss / weight maintenance goal, please denote it like this:  FL your cardio number min.  If your goal is weight loss, please denote it like this, WLyour cardio number min.  This will help me know whether to give you a high five or not.

Weekly Themes

Each week we’ll have a different theme and even some days we’ll have a different theme.  Themes make your experience more fun and remind you of how your body will be feeling or what you’ll be doing.

Week 1: Intro / Measurements & Orientation / Cardio Progression Week for Returning Boot Campers / Less Sets, Reps, Rounds and/or Load.  Perfect form.  Very Sore Week for All

Week 2: 2^nd Exposure / Regular reps, sets, rounds and/or load  / Perfect form / Less Sore

Nutrition Discussion / Grocery Shopping Tour

Week 3: Record Week / Increased reps, sets, rounds and/or load / Perfect form / Sore / Post Testing

Recovery Week: Challenge Week / Individual Challenge Week / On own, max reps, sets, rounds and/or weight in same time or less / Perfect form / Very Sore, but loving it /

/ M&O

Guest Day

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, Tues, January 18 @ Mackenzie Center
• 6am, Wed, Jan 19 @ B&G Club
• 9am, Wed, Jan 19 @ 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.

Nutrition Discussion & Grocery Shopping Tour

Sunday, January 16, 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 in the snow, while trying to out-train a bad diet.

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)

Click Here for the Nutrition Handout

Inspirational Story

“Dear Mike,

So – yesterday I turned 51.  The day before yesterday I skied down The Chute, a
black diamond trail at Mad River Glen, a trail I’ve skied many times over the
years.  Except this time – at age 50 + 364 days – I skied down from top to
bottom without stopping once - and without panting and without burning thigh
muscles.  I’ve NEVER done that before, never – even in my 20s.  (And not many
other people do either.)  I’ve skied my whole life, down many different black
diamond trails and have never been so strong.  It was so exciting and I was so
psyched!  And realize it’s all due to you and boot camp so THANKS!!

I’ll see you Monday, Jan. 3.  Happy New Year and thanks again!

Best,

Carol Gray”

Your welcome Carol and thank you for choosing us.  J

What about you?  I know good things are happening to you too, so please share when you can.

Last Chance at Surveys

Your feedback is encouraged to make your program better.

Click on the highlight text below for the surveys.

2011 Goals & Resolutions

P9 and 2010 Survey

Nutrition / Meal Plan

Ask Mike

Everyone should have the interval training program.  If not click here to download.  Now after reviewing if you have a question about how to implement it into your routine, please ask me before or after class as I arrive 10-15 minutes before and stay 15 minutes after for this purpose.  You can also ask me here:  Ask Mike

Facebook

If you’re on facebook.  Become a fan and like us:  http://www.facebook.com/changeyourbodybootcamps

Your coach,

Mike Alves

Newton Boot Camp