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2011, P5, Week 3 Recap

Friday, May 13, 2011

Wow!  That’s all I could think after watching each class go through Workout C for one last time.  Did you see your teammates sprinting (training) as fast and as hard as they could?  Think about it.  These are moms and dads, bosses and employees, neighbors, sons, daughters, somebodies and heck even grandparents and they were busting their butts to get better.  No B.S., no responsibilities, just people who were stripped of the weight (for a moment) that a full life brings, having fun getting better and they’re your teammates, you’re training buddies.  It was so inspiring.

Now think about this.  Have you ever been a member of a gym?  You walk around in the gym and it seems like a lot of people are just going through the motions.  Depending on the gym, you might even see a lot of people talking while going through the motions.  Then there are some who are focused on their routines, being busy bees and then every once in a while you see that one person who gets after it and grunts, sweats, moves at a blistering pace, and has laser focus (thank you James Glanville).  Sometimes they’re doing something unique that you end up trying, but sometimes it’s also just the same exercises you do, but with profound intensity.  You admire that persons’ effort and it inspires you to train harder, talk less and do more.  Well guess what, we have those people in class and we have them in abundance.  Guess what else.  We don’t have any of the other people who are going through the motions or talking while going through the motions.  Everyone here wants to get better and get in their best shape and that is exciting because you’ll always have mental images of what training hard looks like, of what it takes to get results and measuring sticks if you have an off day.

You know the old debate, nature vs. nurture.  We’ve created the nurture, the surroundings and the team for you to be successful.  Now you just need to show up 1 class at a time and focus on making the next meal a helpful one towards your long term goals vs. a hurtful one.

This week’s agenda:

  • Cardio Minutes
  • Weekly Themes
  • GD Thank You
  • Post Measurements +
  • Recovery Week
  • Challenge Workouts
  • Tory Row 5k
  • Shout Outs
  • Female Softball Players Needed
  • Phase 6

Cardio Minutes:

Time Day 1 Day 2 Day 3 Total
6am 20 20 20 60
9am 20 16 23 59
6:30pm 20 15 21 58

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

**if you’re goal is weight loss and you’re not going to do any strength training during your recovery week, then your cardio goal is 250 for males and 360 for females.

***if you’re goal is fat loss and you’re not going to do any strength training during your recovery week, then your cardio goal is 175 for males and 250 for females.

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 3: Record Week / Increased reps, sets, rounds and/or load / Perfect form / Sore / Post Testing (not applicable this phase)

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

GD Thank You

I’d like to thank Susanna Fantozzi for introducing us to her sister, Patricia Schlesinger, to us.  To be successful in changing your body and to be able to sustain your body changes, you’ve got to transform your lifestyle.  One way to do this is build a supportive environment.  Anytime you have guests visit, whether they be family, friends or colleagues, invite them to join you in your training.  Your Rome and when in Rome…It’ll give you something to do and it is incredibly bonding.  J

Post Measurements+

8am, Sunday, May 22 at the Mackenzie Center will be both Post Measurements & Measurements & Orientation for phase 5 rookies.  The reason is I’ll be away traveling to the land of hidden Mickey’s with Vanessa and my family so there will be no Post Measurements tomorrow.  Please mark the date on your calendar so you can track your progress, then eat like you want to see awesome changes, be super active, do challenge workouts by yourself or with someone 3x next week and smash your cardio goal.  Measurements on this day will be on a 1st to arrive goes 1st, 2nd to arrive goes 2nd, so be early.

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, P5 Challenge Week

Click here to find a buddy.

Tory Row 5K

The Tory Row 5k, is on May 22nd in Harvard Square and some of your peers are running in it.  If you’re looking to get some fun cardio minutes in and build up your support circle, sign up.  Ellen Kelly, Cindy Hutter, James Glanville and Eva Chittenden are running and there may be more.   Go to https://www.facebook.com/ChangeYourBodyBootCamps.Newton.MA .

Shout Outs

  • Week 2 Cardio Minutes High Fives:  Jan Giglio, Mary Magre, Laura Allen, Stephen Allen, Ceci Dunn, Cathy Devoe, Susan Demoor, Christine Dunleavy, Soorena Farboodmanesh, Marc Gromada, Susan Kessel, Charlotte Vanlier, Marisa Cimino, Cindy Hutter, Matthew Sarrett and Kristen Pepe.
  • Phase 5 Perfect Attendance:  Helen Rousseau, Susan Kessel, Alicia Straus, Mary-Alice Tully, Charlotte Vanlier, Marisa Cimino, Cindy Hutter, Lisa de Lima, Jonathon Otting, Thomas John, Stella Lee, Krista Kett, Aileen Murphy, Stephen Allen, Louise Civetti, Ceci Dunn, Cathy Devoe, Sharon Russo, Soorena Farboodmanesh, Pam Wright, and Mimi Borden. Congratulations to you for your discipline and consistency this past phase.  The best way to get fast and sustainable results is to make your health a priority and one way to do that is by showing up.  You did it, now keep doing it until it’s a habit.
  • Phase 5 Camper of the Phase:  Cindy Hutter.  Mrs. Determination.  Anyone who knows Cindy and has seen her transformation can’t help but be impressed by her.  She follows the plan, seeks help when she needs it, is a wonderful person and teammate and she trains her butt off.  Cindy just go a new job and so she wanted to get all of her workouts in before she left so she did double sessions on Thursday of last week and Monday of this week.  That’s crazy.  I don’t think even I would do that.  That means she did the TRX Vertical Pulls, 2x  in 1 day and TRX Inverted Rows 2x in 1 day.  AND she wanted to come Friday morning of last week to get a 3rd Workout C day in, but I was lucky enough to talk her out of it.  Cindy your determination and commitment to your goals and to the program is exactly why you’ll be successful in anything you do.  I don’t know if we’ll be able to keep training together because of your new work schedule, but whatever happens and wherever you train, you’ll be ok because you’ve got a winning attitude and whoever gets to coach you will gain a superstar client.  Keep burning & earning and good luck!
  • James Glanville for your intensity always and especially during the base running conditioning in the 9am, class this past Thursday.  You gave everyone present a mental image of what it looks like to train hard.  I’m inspired and will think of you when I’m training.
  • The 9am class for making me laugh because you wanted to do “just 1 more home run” when it was time to stretch.  Remember as kids when you wanted to jump in the pool for 1 more dive.  J  Thank you also for setting the base running conditioning bar by getting to (3,3).
  • The 6:30pm class for striving to match the 9am class and getting to (4,4) on your base running conditioning.  High five Stephen Allen for bringing it home.
  • Marisa Cimino for being you.  You get the consistency award for being awesome day in and day out, week after week.  Your body transformation has been awesome and your consistency is First Rate.
  • Jon Otting for grabbing rim again.  Bring on 2 hands.
  • Deb Rooney for doing awesome chin ups.

Phase 6

P5, begins on Monday, May 23.  (The deadline to register is 11:59pm Thursday, May 19 for new people.)  See you soon.

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. Marc Gromada Reply

    Mike,

    Last week 245 Cardio minutes

    Challenge #1 Strength 22:15
    Cardio 6:50
    Total 29:05
    Challenge#2
    Strength 18:25
    Shoulders 4:25
    Lines/Cardio 8:15
    Total 31:05

    • admin Reply

      @ Marc. High five for beating last weeks cardio goal as well, for completing both CW #1 & #2 and for beating both. That is great stamina and FL will be a great place for you to enjoy your efforts. High Fives Captain!

  2. Marc Gromada Reply

    Mike,

    This week’s cardio minutes 225
    Challenge #3

    Strength 18:00
    Dumbell Swings 9:00
    Total 27:00

    Heading to Florida. Going to see Bruins will be back June 2. If you can send me workouts that would be great. See you in 10 days.

    Marc

    • admin Reply

      @ Marc. High Five for your minutes, for doing the challenge and for beating the challenge. Wow! 9min on the swings. That’s some great endurance.

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