Friday, April 15, 2011

TGIF, TGIG, TGIF!  I love all seasons, but today and a few days this past week, certainly have felt special.  J

We’ve nearly completed one of the coolest, most challenging and arguably most fun phases in CYBBC history.  I hope your experience mirrors these sentiments and your results complimented by them. Saturday’s Measurements will be a big day.  We’ve got a great turnout expected, so there should be some significant changes recorded and earned.

Remember as your coach, I’m here for you.  Many people use me in different ways.  If something doesn’t feel right, tell me.  If you’ve mastered something and it’s becoming too easy, tell me.  If your changes are slowing or not happening like you expect them to, tell me.  That’s one of the reasons you’ve hired me in the first place.  To help you accomplish your goals.  We can swap emails, texts, schedule a time to chat and even arrange a time to meet.  Whatever it takes, I’m here for you!

This week’s agenda:

• Cardio Minutes
• Weekly Themes
• Anniversaries
• GD Thank You
• Post Measurements +
• Recovery Week
• Challenge Workouts
• Bonus Week
• Tory Row 5k
• Warrior Dash / Tough Mudder
• Shout Outs
• Phase 5

Cardio Minutes:

Time	Day 1	Day 2	Day 3	Total
6am	22	28	16	66
9am	24	26	15	65
6:30pm	24	24	16	64

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)

Rookies / Returning Boot Campers Cardio Minute Goals based on Personal Goals

• 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 Cardio Plan 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

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

Anniversaries

P4 Week 3 marks the 1 year anniversary of the Weekly Weigh Ins (thank you Chrissy Thurmond) and the “Hoo-Rah” shout (thank you Marc Gromada and Lisa Radley) for reaching the top # of that day’s rep range.

GD Thank You

I’d like to thank Mary Magre, Rachel Viscomi and Hillary Ashton for introducing us to Sharon Russo.  The more people you INVITE to train with you whether it be walking, yoga, tennis, skiing, basketball, boot camp or whatever, the greater long term success you’ll have with getting into your best shape and staying there and the better your friendship will be because you’ll be bonding through movement.  INVITE is the key word and remember Motion causes Emotion (Tony Robbins).

Post Measurements+

8am, Saturday, April 16 at the Mackenzie Center will be both Post Measurements & Measurements & Orientation for phase 5 rookies.  The reason is because Sunday, April 24 is Easter and many people are traveling.  Please mark the date on your calendar so you can track your progress.  If you haven’t already RSVP’d and you want to be measured, do it NOW.  Next measurement date is Sunday, May 22.

Recovery Week

This week is recovery week.  To read why we have recovery weeks click here:  http://mikealves.blogspot.com/2010/07/recovery-week.html

Challenge Week

You’ve heard me talk about “Do Anywhere Workouts” using minimal equipment; well Challenge Week is an extension of that.  I take the programs and exercises you’ve trained on for the last 3 weeks and I turn them into fun (loosely typed) games or challenges that you can do on your own without a coach.  Of course it’s more fun if you train with a buddy so if you can invite someone from class even better.  Plus the weather is awesome so get outside and do a driveway workout, sidewalk, park, yard, garage or deck workout.

Click here to view the 2011, P4 Challenge Week

Click here to find a buddy.

Bonus Week

If you’re here during recovery week, 4/18-4/22 (school vacation week), and would like to have a bonus week, post on our Facebook fan page, “I want a bonus week” and let me know which days and times you can do (6am, M / W / F ; 8am, M / W / Th ; 6:30pm, M / T / Th).   If there’s enough interest we’ll make it happen.  Click here to like us and comment.  http://www.facebook.com/ChangeYourBodyBootCamps.Newton.Ma

Tory Row 5K

If you like to run, want to run and/or want to run with buddies, check out the Tory Row 5k, on May 22^nd in Harvard Square and join some of your peers for a fun day.  There are at least 4 people running that I know of, Ellen Kelly, Cindy Hutter, James Glanville and Eva Chittenden, but I’m sure there are more who haven’t commented yet on Facebook, so if you want to build active living into your lifestyle, you can start here:  https://www.facebook.com/ChangeYourBodyBootCamps.Newton.MA

Warrior Dash / Tough Mudder

Warrior Dash, 3.02 miles, June 25 & 26^th (deadline to register is June 3)

Amesbury, MA

Tough Mudder, 10 miles, May 7^th & 8^th (deadline to register is now)

Mt. Snow, West Dover, NH

Do these look like fun to you?  Let me know.

Shout Outs

• Week 2 Cardio Minutes High Fives:  Scott Timmins, Fred Hollister, Rachel Viscomi, Mary Magre, Laura Allen, Ceci Dunn, Ellen Kelley, Marc Gromada, Chrissy Thurmond, Linda Riak, Susan Kessel, Katy Coughlin, Mary-Alice Tully, Marisa Cimino, Jackie Bunt, Cindy Hutter, Lisa DeLima, Jon Otting, Thomas John, Kathleen Lowney, Krista Kett, Carol Gray and Mary Thomas.
• Phase 4 Perfect Attendance:  Ellen Kelley, Susan Kessel, Charlotte Vanlier, Marisa Cimino, Cindy Hutter, Lisa DeLima, Lisa Griggs, Thomas John, Stella Lee, Krista Kett, Carol Gray, Mary Thomas, Leslie Williams, Kathy Krongel, Scott Timmins, Aileen Murphy, Eric Riak, Mary Magre, Laura Allen, Stephen allen, Walter Piescik, Henry Fizer, and Jack Goldsmith. One of the best ways to ensure success and get results is to show up.
• Phase 4 Camper of the Phase:  Todd Heberlein.  Mr. Hustle sprinted from station to station.  When I asked why he was hustling so much and training so hard he said, “if I’m going to do this I’m going to give it my all”.  It showed.
• Phase 5 Camper of the Phase:  James Glanville.  Anyone who had the chance to train with James this month, certainly know he brought it and that he elevated the efforts of the class.  Thank you James.  J
• Kristen Pepe for finding ways to get to class even though it’s tax season (she’s an accountant).  High Five!
• Rachel Viscomi for making time to train on Tues night before traveling on Wed. Same for Laurel Britt-Webb and Alicia Straus.
• To Coach Mike from Lisa DeLima, “Hi Mike,

It’s Lisa DeLima, and I just, I just had to call you (laughs) because I’m driving home and I was just thinking during class how lucky we all are to start our day (big breathe)…with you, in that way, and uh, it’s true it does fire up your day, it fires up your life, so thank you.  It is a life changing experience and I just wanted to tell you how much I appreciate you.  So, I’ll see you Monday.”  Thanks Lisa.  That was very touching for me.  It made my day!

Phase 5

P5, begins on Monday, April 25.  (The deadline to register is 11:59pm Thursday, April 21^st for new people.)  See you soon.

Your coach,

Mike Alves

Newton Boot Camp

Happy Monday to you!

The flowers are popping, the days are getting longer and the Red Sox won their 2^nd game of the season (woo-hoo!).  Whether you care or not, it certainly makes being around Red Sox diehards much easier when the hometown team is winning.  J

Double Sessions.

Last month I wrote to you about the 7-day routine and how you could double up sometimes if you needed to.  Yesterday I snuck in a recovery workout consisting of rolling and stretching (10-15min) before a long car ride and then got a strength workout (60min) immediately following the car ride.  It certainly allowed me to feel my best, cross 2 big rocks off my list and keep me pushing forward towards my goals.

Building your training into your lifestyle is the best way to build the habit of an active lifestyle, but sometimes you need to be flexible and adjust your master schedule to your current schedule by moving your workouts.  Remember though, that your workouts must always remain a priority, otherwise you suffer the life of not being your best and living like everybody else.  Be extraordinary and be your best.  Make time to train and then train.

This week’s agenda:

• FYI-6:30pm class
• Cardio Minutes
• Quarterly Overview
• Phase 4 Overview
• Weekly Themes
• Rookies
• Guest Day
• Post Measurements +
• Bonus Week
• Tory Row 5k
• Shout Outs
• Have You Got Your Workout In (funny)?

FYI-6:30pm class

The 6:30pm class this Thursday, April 14 will be held at the Montessori school.  Plan to arrive 15 minutes early (6:15pm) so as to find your way and get set up.

Cardio Minutes:

Time	Day 1	Day 2	Day 3	Total
6am	20	27	15	62
9am	24	24	15	63
6:30pm	22	27	15	64

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)

Rookies / Returning Boot Campers Cardio Minute Goals based on Personal Goals

• 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.

Quarterly Overview

This quarter the goal is to switch from primarily weight loss based programming to fat loss based programming, but before I explain further we need to establish a baseline understanding of how Change Your Body Boot Camps is structured.  Overall it’s designed to take out of shape, overweight people to their best shape, in the fastest time possible while making it sustainable, fun and safe.

To read the rest, click here.

Phase 4 Overview

http://bootcampboston.com/phase-overview/2011-p4-overview/

Say goodbye to skiing, snowboarding, basketball and hockey and other winter sports themed exercises and say hello to baseball, softball, lacrosse, tennis, Frisbee, running, cycling, swimming, gardening and other spring themed exercises and programming.

Some cool features about this phase are the return of Tabata Intervals (20:10), the 1^st time ever introduction to CYBBC History of the 40 minute continuous strength & cardio interval circuit as well as the 1^st time ever 20 minute, 45:15 Unilateral Strength Circuit.  To read the rest, click here.

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

Rookies

Please welcome Ceci Dunn, Henry Fizer, Maureen Finnegan, Nova Benedicto and Kimberly Ryan as the phase 4 rookie class.  When you see them in class, they’re the unfamiliar faces who may look lost, please introduce yourself and ask them what they’re looking to change and ask them if they have any questions that a fellow boot camper can answer.

Please also welcome back Louise Civetti and Kim Coney.  It’s great to see you both again.

I look forward to helping each of you achieve your goals and have a fun time doing it.

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, Apr 12 @ Mackenzie Center
• 6am, Wed, Apr 13 @ B&G Club
• 9am, Wed, Apr 13 @ 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.  Send your friends to this link, http://bootcampboston.com/guest to complete the registration packet.

Non-Local/Out of Town Guest Day:

These guests are welcome anytime, but must be planned with me.  Friday, Helen Rousseau had a college friend, Lynne visit us and today, Leslie Williams’ brother-in-law, Steven was in town.  When guests visit, don’t skip your training; invite your guests to join you.  When in Rome…I still need your guests to complete the guest registration packet prior to attendance.  So bookmark the highlighted link.  And if for some reason, you can’t record your signature (click and hold the mouse button down while drawing your name by moving the mouse), you can use the old forms found here:  http://bootcampboston.com/wp-content/uploads/2010/11/CYBBC-Registration-Packet-v2.zip

Post Measurements+

8am, Saturday, April 16 at the Mackenzie Center will be both Post Measurements & Measurements & Orientation for phase 5 rookies.  The reason is because Sunday, April 24 is Easter and many people are traveling.  Please mark the date on your calendar so you can track your progress.

Bonus Week

If you’re here during recovery week, 4/18-4/22 (school vacation week), and would like to have a bonus week, post on our Facebook fan page, “I want a bonus week” and let me know which days and times you can do (6am, M / W / F ; 8am, M / W / Th ; 6:30pm, M / T / Th).   If there’s enough interest we’ll make it happen.  Click here to like us and comment.  http://www.facebook.com/ChangeYourBodyBootCamps.Newton.Ma

Tory Row 5K

If you like to run, want to run and/or want to run with buddies, check out the Tory Row 5k, on May 22^nd in Harvard Square and join some of your peers for a fun day.  There are at least 2 people running so far that I know of, Ellen Kelly and Cindy Hutter, but I’m sure there are more who haven’t commented yet on Facebook, so if you want to build active living into your lifestyle, you can start here:  https://www.facebook.com/ChangeYourBodyBootCamps.Newton.MA

Shout Outs

• Recovery Week High Fives:  Aileen Murphy, Mary Magre, Laura Allen, Stephen Allen, Marc Gromada, Christine Thurmond, Jeff Evaul, Kim Santilli, Mary-Alice Tully, Marisa Cimino, Jackie Bunt, Cindy Hutter, Deb Rooney, Jameila Haddawi, and Mary Thomas.
• Week 1 High Fives:  Marc Gromada, Jeff Evaul, Katy Coughlin, Mary-Alice Tully, Marisa Cimino, Jackie Bunt, Cindy Hutter, Dana Dornbusch, Deb Rooney, Anke Vorbau, Jameila Haddawi, James Glanville, Eric Riak, Rachel Viscomi, Mary Magre, Laura Allen, Stephen Allen and Hillary Ashton.
• Stations Idea:  Thank you to Chrissy Thurmond and Dana Dornbusch for suggesting the idea of stations for Workout B’s 40min continuous circuit and Workout C’s 45:15 Unilateral Circuit.

Have You Got Your Workout In?

Your coach,

Mike Alves

Newton Boot Camp

Phase 4 Overview

Say goodbye to skiing, snowboarding, basketball and hockey and other winter sports themed exercises and say hello to baseball, softball, lacrosse, tennis, Frisbee, running, cycling, swimming, gardening and other spring themed exercises and programming.

Cool Features

Some cool features about this phase are the return of Tabata Intervals (20:10), the 1^st time ever introduction to CYBBC History of the 40 minute continuous strength & cardio interval circuit as well as the 1^st time ever 20 minute, 45:15 Unilateral Strength Circuit.  Everyone always loves Tabatas, because they’re hard, fast and short in duration, while making you feel and look great.  You’re going to love the 40 Minute Continuous Circuit because it’s not only effective, but because time will fly by and you’ll be amazed at how much fun training you had.  The Unilateral Strength Circuit is perfect for addressing right to left side imbalances, strengthening your core and changing your body in a unique, yet very familiar way.

Stations

The TRX has returned with new exercises and we’ll be introducing more stations.  I’m not so sure I’m a fan of stations as far as coaching goes, but I’m pretty sure, you’ll love them.

Finishers

We’ll have only 1 finisher this phase, a Shoulder finisher, and it’ll be on Fridays.  Anyone who will be playing a lot of catch with their kids or friends will want to work on their decelerators and your shoulder finisher will do just that as well as keep you standing upright and tall.

3 Cool Conditioning Workouts

We’ll have 3 very cool conditioning workouts this phase that can be done anywhere with a bit of creativity on your part.  The first, I call baseball runs.  You can do this on a baseball diamond, a basketball court or around any square, rectangle, big circle or diamond you can make up.  Even the Montessori parking lot (hi Ellen and Jen!).  It’s very hard, but it’s going to be a lot of fun, you’ll get plenty of rest and you’ll leave feeling super energized.

The second conditioning workout is with a partner, but you can do it anywhere you can tie your band to a fixed object.  We’ll do 30 seconds of forward high knee sprints, lateral shuffles, backward runs and dead man fire pulls.

The last conditioning workout, requires only 6 yards of space (lengthwise) and is comprised of 4 exercises:  forwards & backward runs, turn & runs, carioca runs and lateral shuffle runs.  I call this Tennis & Intermittent Sport Anaerobic Conditioning, but we’ll call it Tennis Conditioning for short. 

Very Sore

Some other notes, you’re going to be very sore this phase and you’ll feel the dual part change of our programming from beginner based (2009-2010) to intermediate (2011+) based programming as well as the change from weight loss based to fat loss based explained in the Quarterly Overview.  Drink primarily water or it’s derivatives, get 7-10 hours of sleep including naps and eat like the person you want to become.

Weekly Themes

Below is a breakdown of the weekly themes for the phase.

Feel Good Benefits

I believe you’re going to enjoy this quarter for it’s variety, it’s challenge, the way it makes you feel, the way it’ll make you perform and ultimately the way it will make you look.  You don’t have to be an athlete, a type A personality, a leader, a producer or a superstar (though you are in my eyes) to appreciate the benefits of feeling your best, feeling strong, having high energy with consistently up moods and receiving numerous compliments that create smile & blush muscles.  Reads good doesn’t it.  Vanessa calls me big talker.  J  Cheers and happy phase 4 to you!  J

Your coach,

Mike Alves

Quarterly Overview

This quarter the goal is to switch from primarily weight loss based programming to fat loss based programming, but before I explain further we need to establish a baseline understanding of how Change Your Body Boot Camps is structured.  Overall it’s designed to take out of shape, overweight people to their best shape, in the fastest time possible while making it sustainable, fun and safe.

BASELINE UNDERSTANDING

• We use light weights -compared to, what you might be able to lift for 1 set of 5 reps, what you might want to carry to class or what you might find in a gym (125 lb. dumbbells for example) which prevents you from building muscle at a faster rate, which can increase your metabolism to a greater rate, but also increase your chances of gaining unwanted bulk or size, but as always, this depends on what you do in the kitchen.

• We take minimal to no rest, which prevents you from recovering fully, so you can’t lift maximum weights and therefore reduces your chance of putting on a lot of muscle, gaining size or bulk that you may not want, moving slower (sometimes, not always, when you’re big you move slower) and becoming sorer than you ever thought possible.  (yes it’s possible to be more sore than you’ve been in class)

• We choose total body, multi-joint, compound movement workouts which burn more calories during a workout and after compared to split routines like upper body, lower body, chest & back, arms, legs & shoulders, etc…and therefore helps you to lose weight & get in your best shape faster.

• We run around, which is really bad if you want to keep weight on, put on more weight or build more muscle.  Expending a lot of calories is bad if those are your goals.

• We give you outside of class cardio goals which are counterintuitive if you want to build muscle and gain weight.

• We stretch, roll and do corrective exercises to keep you loose, healthy and elastic, which reduce bulk and makes for long lines and long muscles.

• We teach nutrition for weight loss, for fat loss and for performance and muscle building goals, which can complement at least one of your goals.

Weight Loss vs. Fat Loss Programming

Now that we’ve done that, why was the 1^st quarter about weight loss programming, why was the 2nd quarter about fat loss programming and why is the 3^rd quarter about fat loss-muscle building and performance programming, what’s the difference and will I still lose weight if I want to?

The 1^st quarter was about Weight Loss Programming because we were starting a new year and coming off the holiday season, where some more than others may have enjoyed far too many calorie rich meals and not enough (at least proportionally) calorie burning activities.  The reps were higher in nature (12-30 reps per set) or an endurance based rep range, which leaves one less sore if at all, compared to fat loss programming.  This was important because if you’re sore when it’s cold out or if we have an accumulation of snow like we did this year, you’re less likely to get moving and more likely to sit on your butt.  Sitting because your sore, means you’re not burning calories like you could be and that’s bad for weight loss.

The reps in this quarter will still be high, but the trend will move downwards to lower reps or more specifically hypertrophy (8-12) and strength rep (5-8) ranges.  Hypertrophy means your muscles pump up with blood and stays that way as long as you train that way.  This means shape for woman and buff for men.  This is good for fat loss because not only will you burn more calories during a workout, but you’ll burn more calories at rest and at rest, or sleep or at times when our heart rate is 59% or less of our Max Heart Rate, is when we burn the most fat.  And if we’re burning fat calories at a greater rate following this type of workout compared to the 1^st quarter or to not training, even though initially we’ll be sorer, we’ll not only preserve our lean muscle or add to it, which promotes an increase in resting metabolic rate, but we’ll decrease our body fat percent as well and if you’re doing your work in the kitchen and on your cardio minutes, you’ll lose weight too.

What’s the difference?

What’s the difference between weight loss programming and fat loss programming?  That’s a good question, who asked that.  (Joke)  Both programs are going to use total body, multi-joint compound movements like Burpees, lunges, dead lifts, squats, rows, pushups, step ups, overhead presses, etc…but weight loss programs will be more continuous with next to no rest, whereas fat loss programs will be continuous with some rest.  Weight loss programs will be primarily high rep ranges or endurance based rep ranges (12-30+ reps) and fat loss programs will be more of a hybrid.  Some endurance based rep ranges, some hypertrophy and some strength.  You might even argue power rep ranges (1-5 reps) can be used here, but in most cases they won’t fit in our class, at least not yet.

Also, the exercises will be simpler for weight loss and gradually become more challenging and skillful for fat loss.

Now, remember all of the bullet points above.  Regardless of your goal, the season or the time you became a boot camp member, unless of course your goal is to get bigger (as in move up in dress, shirt or pant sizes), to be a body builder, to be a power lifter, to train for something very specific like tackle football, a mixed martial arts fight or to rehab an injury, then you can lose weight, lose fat, maintain weight and improve performance while on this program.  It’s that special.

Abs Are Made in the Kitchen

And of course, regardless of the goal, what you do or don’t do in the kitchen makes all the difference.  If you want to lose weight, move more and eat less.  If you want to gain weight, move less and eat more.  If you want to lose fat, lift heavy and/or move fast, take little to know rest, do interval based conditioning and come to the nutrition discussion (or buy Precision Nutrition).

In summary, as the weather, seasons and sports change so will your programming.  You’ll be more active in the better climates, so I’ll challenge you accordingly.  This will result in increased soreness (you’ll feel like a rookie again), but your body will adapt and provide exciting new changes and you’ll continue to lose weight or lose fat depending on your goal, nutrition consumption and cardio efforts.  Either way, enjoy the process, your teammates, your experience and the pursuit of your genetic potential and the limitless and bountiful rewards it brings.

Your coach,

Mike Alves

p.s.  if you have a question or would like to comment please post it below.

p.p.s.  How’s your training going so far this month?