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2011, P4, Week 2 Recap

Happy Monday to you!

The flowers are popping, the days are getting longer and the Red Sox won their 2nd 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 1st time ever introduction to CYBBC History of the 40 minute continuous strength & cardio interval circuit as well as the 1st 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: 2nd 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 22nd 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

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.
  1. James Glanville Reply

    Eva and I signed up for the Tory Road 5k run on Sunday May 22!

    • admin Reply

      Way to go James!

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