My uncle passed away this week.  It made for a very emotional week.  There’s nothing like losing someone to remind you that you get only 1 shot at this life and you better make the most of it.  With that being said your upcoming recovery week is a great week to address important things like catching up on sleep, spending more time with important people including yourself, getting more cardio minutes in and/or continuing to push forward on your 2011 goals by completing highly effective, results-yielding challenge workouts.

This week’s agenda:

• Cardio Minutes
• Weekly Themes
• Recovery / Challenge Week
• TRX Workout
• Post Measurements
• Ask Mike
• Shout Outs
• Facebook
• School Donations
• Phase 3

Cardio Minutes:

Time	Day 1	Day 2	Day 3	Total
6am	20	21	21	62
9am	21	21	22	64
6:30pm	21	21	21	63

Rookie Cardio Goals for Weight Loss:

Wk1:  males = 125, females = 190

Wk2:  males = 150, females = 220 * (if weight loss is goal)

Wk3:  males = 175, females = 250 * (if weight loss is goal)

Wk4:  males = 175, females = 250 * (if weight loss is goal)

Cardio Minutes Needed for Categorized Goals:

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

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

Recovery Week / Challenge Week

Next week is a recovery week.  You can choose to do cardio only if you’re feeling beat up and your body is in need of a rest, but if you’re feeling great, ready to go and you don’t want to stop, then the Challenge Week is your best bet.

Recovery Week (no weights):  Do Cardio Only and other activities

Recovery Week (weights):  Do Challenge Week, Cardio and other activities

A challenge week is like a game or challenge I create for you that you try to beat involving the workouts from the current phase.  You’ll either try to complete certain # of rounds or reps in a specific amount of time.  All challenges will be individual challenges vs. team challenges.

To see the Phase 2 Challenges, click here:  http://bootcampboston.com/challenge-week-phase-2-2011/

TRX Workout

Here’s the remaining Feb TRX schedule:

8am, Saturday, Feb 12 @ Mackenzie

6am, Thursday, Feb 17 @ B&G Club (pending)

8am, Saturday, Feb 26 @ Mackenzie

Post Measurements

Post measurements are rescheduled to 8am, Sunday, Feb 27 @ the Mackenzie on a 1^st come 1^st served basis.  It will coincide with M&O so if you see a new person, please introduce yourself.  For best results #1 don’t splurge Saturday (no liquid calories, aka alcohol, no refined starches, aka white sugar, pasta, breads, bagels, cookies, crackers, white potatoes, white rice, etc…).  These will cause you to bloat and will affect your numbers.  Do continue to train all week long.

Ask Mike

Linda Riak wanted to know, “what’s the difference between weight loss and fat loss?”  Check out the answer here: Ask Mike

Shout Outs

Thank you to Scott Timmins, Cindy Hutter (2^nd time), Aileen Murphy, Fred Hollister, Olga Perelman, Kathy Krongel (2^nd time), Mary Thomas (2^nd time), and Hannah Thomas for attending the ND & GST.  You’ve now learned the rules of the nutrition game and can start playing.  You’ll get instant feedback if you’re following the rules by means of elevated mood, increased energy, greater performance and improved / faster body changes.

Thank you to Matt Sarrett for introducing the 6am class and me to Mo Zuniga during Local Guest Day.  It was a tough training session, but Mo survived.

Maria Vacca asked me when the next Change Your Body Challenge contest is?  I don’t know.  Let me know if you’re interested and we can look at dates.  Phase 4 (March 26) would be a good start date because it would have you peaking for the summer.

Cardio Minutes High Fives for week 2:  Sally Babigian (540), Marc Gromada (265), Susan Kessel (250), Jennifer O’Leary (FL 205), Susana Fantozzi (290), Richard Goren (217), Marisa Cimino (FL 360), Cindy Hutter (325), Lisa de Lima (293), Laura Otting (250), Mike Marsten (180), Anke Vorbau (259) and Mike Day (180).  Who’s going to get a high five for recovery week minutes?  Will you?

Congrats to the 6:30pm class on Tuesday for completing the most rounds in the 10-Minute Partner Suicide Shuttle Run with a whopping 21.  The 6am and 9am classes both got 19.  Kudos to Jackie Bunt and Stephen Cimino for taking less rest at the end so they could set the bar higher for everyone else.

If you think someone deserves a shout out, please tell me.

Facebook

Anyone want to train together next week for either challenge workouts or cardio workouts?  Express your interest here:  http://www.facebook.com/changeyourbodybootcamps

By writing, “I’m looking for a buddy (ies) to do insert workout type, with.  I’m free on these days insert days at these times insert times.  Reply to my comment and we can come up with a place to train.  It could be my place, your place or a neutral site.  Whatever is easiest?”

School Donations

CYBBC is honored to help support your child’s school by making donations to your respective PTO Fundraising Campaigns.  If you’d like me to donate some boot camp passes to your child’s school, please do an email introduction between the PTO contact person and myself and include the date of the event.  I’ll take it from there.  Together we’ll change bodies and transform lives.  J

Phase 3

• Deadline for new participants to register is midnight, Thursday, February 24, 2011.  Refer your friends to the 1 Week Trial page to sign up.
• Measurements & Orientation is 8am, Sunday, February 27, 2011 @ Mackenzie
• 1^st Classes begin on Monday, February 28, 2011.
• TRX will be introduced as a station.
• New standardized 5min soft tissue warm up format.

Your coach,

Mike Alves

Newton Boot Camp

Hi Mike,

What is the deifference between fat loss and weight loss?  Isn’t it ultimately the same thing?

Thanks.

Linda

Definitions:

Fat Loss

Weight Loss

In Summary

Have you ever had one of those training sessions, where you didn’t think you could finish and had to talk yourself into just 1 more rep, just 1 more exercise, just 1 more set or round.  That was today for me.

I felt super strong, had a great nights rest, ate a full breakfast and even had plenty of time before my workout to digest, but it still almost got the best of me.

Today was conditioning.  5 rounds of the following w/ 1 min rest in between.

Lateral Skaters x 8 each

Explosive Close Grip Push Ups x 10

Squat Jumps x 10

DB Plank Rows x 8 each (this is the exercise that was toughest each round)

DB Swings x 15

At first glance, it didn’t look very hard, especially since you do 20 lateral skaters per side for 30 seconds, but man was it ever.  My lateral skaters were for distance and weren’t reactive, more stick the landing type, and took all of my power to do.  Push Ups were easy.  I should have done them on 1-leg, band resisted or with my foot elevated, so mentally note for next time.  The Squat Jumps weren’t very hard, but used up all of my wind for the plank rows.  The DB plank rows were tough.  Who knew that you needed to be able to breathe to hold a 3-point plank (expect this pairing in your future programming).  Only round 4 was I like a machine banging out 8 reps each without stopping.  The other rounds were all do a couple reps and drop to my knees.  The DB Swings weren’t as hard, but I was still sucking wind, so that made them harder.  The 60sec rest seemed like a lot, until it was done.  It was more like 66-70 seconds rest.  I saw stars, had a full sweat slalom and found anything I could, to lean on during my recovery.  It was great.  I’m so pumped now.  J

How was your workout today?

This week’s agenda:

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

Cardio Minutes:

Time	Day 1	Day 2	Day 3	Total
6am	23	18	18	59
9am	20	21	19	60
6:30pm	23	17	13	53

Rookie Cardio Goals for Weight Loss:

Wk1:  males = 125, females = 190

Wk2:  males = 150, females = 220 * (if weight loss is goal)

Wk3:  males = 175, females = 250 * (if weight loss is goal)

Cardio Minutes Needed for Categorized Goals:

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

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

TRX Workout

Click here to watch a video of a TRX Workout.  We’ll be using the TRX as a station, much like we use the benches as a station.

Here’s the remaining Feb TRX schedule:

8am, Saturday, Feb 12 @ Mackenzie

6am, Thursday, Feb 17 @ B&G Club (pending)

8am, Saturday, Feb 26 @ Mackenzie

Guest Day

Do your friends think you’re crazy because you make time to train, eat broccoli or oatmeal (not at the same time, unless your making an Alves shake) or talk about how “this is so sore” and you like it?  Well, local Guest Day is this week and if they want to experience firsthand why you do what you do, here’s their chance to test drive us.

• 6:30pm, Tues, February 15 @ Mackenzie Center
• 6am, Wed, Feb 16 @ B&G Club
• 9am, Wed, Feb 16 @ 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

Do you like games, results and rewards?  My plan is like a game.  Follow the plan, get results and earn rewards.  Read good?

I’m a big fan of no-nonsense truth and tough love.

For example:  Cleanses for the majority, don’t work.  Their marketing preys on your immediate gratification desires and vulnerabilities and if you’re lucky enough to lose weight, you’re almost always going to relapse due to the self-sabotaging cravings you develop/enhance for liquid calories, sugar and refined carbohydrates which results in you gaining more weight than when you started the cleanse.  Want to change your body?  Come learn the plan and then play the game, day after day, week after week, year after year.  Do this and you’ll win, get results and earn rewards.  Don’t and you’ll stay the same.

Post Measurements

8am, Saturday, February 19 @ 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…

Ask Mike

Do you know of a good massage therapist?  I sure do.  Check out this weeks’ Ask Mike for my answer.

Shout Outs

Jen Roy and Thomas John for getting 6 lateral shuffle burpee reps in 15 seconds.  Impressive.   Also shout out to 2009 Change Your Body Challenge Winner Sally Babigian for an amazing 435 min of cardio last week.  When she wants something, boy can she be laser focused and get it.  36 days to go.

Shout Outs to Kim Santilli for a great 1^st 2 weeks of phase 2, Dana Dornbusch for an excellent Thursday night workout.  Marisa Cimino for making 300 cardio minutes a norm for you.  To Cindy Hutter for not only being early, but always being 1^st to arrive and get extra cardio minutes.  To Kathy Krongel for offering to pick up Lisa De Lima for a 6am class when she couldn’t get here because of the weather.  To Kathy & Lisa for being 1^st to get side plank presses and rows.  Shari Krasnoo for eating oatmeal at breakfast even though its not your favorite and seeing continually progress since you’ve started.  Jan Giglio for building new routines that work and for your great efforts with your training.  And finally to Alicia Straus and Steve Cimino for being the only people (I can remember) to rock level 2 or level 3 side plank bands and rows for the entire day 3 workout.

Facebook

Since we talked about the nutrition game.  Try to come up with a post workout meal using a protein, a fat, a carb and a starch.  If you’re on facebook.  Become a fan and like us:  http://www.facebook.com/changeyourbodybootcamps

Your coach,

Mike Alves

Newton Boot Camp

I’ve been asked a few times recently who I recommend for masseuses (massage therapists) specifically for Tennis Elbow (Lateral Epicondylitis), the pain one feels on the outside of the elbow from repeated or strenuous pulling activities and for shoulder discomfort resulting from a combination of poor posture and overhead activity.

Here is my recommendation:

Massage Therapist:  Chris Larson, NCTMB, NCPT, A Deep Tissue & Muscular Orthopaedic Rehab Specialist.

Chris works out of:

Joint Ventures,

Kenmore Square

654 Beacon Street

Boston, MA 02215

and

Mike Boyle Strength & Conditioning

29 Draper Street,

Woburn, MA  01801