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2011, P6, Week 1 Recap

Great Weekend to you!  Gosh, don’t you love holidays and switching your brain from one thing to the next.  This weekend I’ll be accompanying Vanessa to her friends’ wedding.  It’s supposed to be a very gallant affair, it’ll be all over the radio today on Kiss 108 (if that’s the station Matty in the morning is on) and I think Vanessa said something about a Yacht.  So, it should be a cool experience.

Got my training in this morning and kicked my own butt again.  New phases are TOUGH.  Sweat was pouring like I just climbed out of a pool.  At noon, I’ll get on the floor and roll / stretch for 30 minutes while listening to Pandora’s Black Eyed Peas station, while I get loose and excited for some dancing tonight.  Last time I saw the bride to be, she and I accidentally had a friendly dance off in which the entire event turned and watched, so I better be ready, just in case.  😉

Speaking of fun, here’s your week 1 recap.

This week’s agenda:

  • Cardio Minutes
  • Week 2 Schedule
  • Quarterly Overview
  • Phase 6 Overview
  • Weekly Themes
  • Rookies
  • Guest Day
  • Nutrition Discussion & Grocery Shopping Tour
  • Post Measurements
  • Quarterly Testing
  • Facebook
  • Shout Outs
  • Sugar

Cardio Minutes:  Week 1

Time Day 1 Day 2 Day 3 Total
6am 18 14 26 58
9am 22 17 23 62
6:30pm 20 14 25 59

Cardio minutes are tough to earn in class during week 1 b/c of the technical aspect of the exercises.  Progressive weeks will be better.  Remember to always skip rope in place at a 1+ second per rep pace.

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.

Week 2 Schedule

6am, T / W @ B&G, Fri @ Mackenzie

9am, T / W / F @ Mackenzie

6:30pm, M / T / Th @ Mackenzie

Quarterly Overview

To read the Quarter 2 Overview, click here.

Phase 6 Overview

To read the Phase 6 Overview, 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 rookies Lori Arnold, Lynn Coulombe, Susan Rivers and Julie Lindstrom. Please welcome back Maria Vacca.  Returning boot campers would you please help your new teammates to feel comfortable in class, recognize their efforts, encourage them when they need it and show them the right way to do exercises by being good exercise models (yes now add exercise model to your resume-wink).  J

Guest Day

Local guest day builds your support circle and lets your friends understand better what you do to look and feel so great. You are welcome to bring a guest to class on one of the below dates.

  • 6:30pm, Tues, June 7 @ Mackenzie Center
  • 6am, Wed, June 8 @ B&G Club
  • 9am, Wed, June 8 @ 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 guest here to complete the registration packet:  http://bootcampboston.com/guest

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 found here:  http://bootcampboston.com/guest.

Nutrition Discussion & Grocery Shopping Tour

Is Sunday, June 5 from 10-12pm at the Boys & Girls Club, 675 Watertown St.  Come learn what to eat, when to eat and how often to eat for weight loss, fat loss / weight maintenance and performance or muscle building.  Learn what the strengths and weaknesses of each body type are and what you need to do if you want to change or stay the same.  Learn the big 4 macronutrients to have at every meal if you want to stabilize your blood sugar and your hunger.  Learn how starches can help you recover from intense exercise and gain weight / build muscle if you so desire.  Lastly learn how the program provides flexibility, aka, splurge meals as a reward for your discipline.  Thursday I’ll ask you to RSVP and the Nutrition Handout goes out Friday.

Post Measurements

Will be Saturday, June 11 starting at 7am.  You’ll need to rsvp to get your time slot.  Click here to RSVP.  Remember to NOT splurge Thursday or Friday night leading up to measurements, to get full & deep sleeps, eat clean, get your training and cardio in and come right after waking up and before breakfast.  Dress how you’d like to be weighed and photographed.

Quarterly Testing

Testing will immediately follow Post Measurements and will measure your physical performance for anaerobic conditioning, lower body strength endurance, upper body strength endurance, local muscle endurance and finally aerobic endurance.  In addition you’ll learn an excellent warm up routine for any sport, but most specifically for running or running sports.  To learn more about what testing is and why we do it, click here to read.  To reserve your spot sign up here:  http://bootcampboston.com/quarterly-overview/quarterly-testing/

Facebook

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

Shout Outs

  • Phase 6, Perfect Attendance:  Sally Babigian, Chrissy Thurmond, Helen Rousseau, Susan Kessel, Jennifer O’Leary, Alicia Straus, Kay Coughlin, William Weinreb, Carol Vaghar, Charlotte Vanlier, Marisa Cimino, Jackie Bunt, Lisa de Lima, Lisa Griggs, Deb Rooney, Mike Marsten, Deb Hicks, Anke Vorbau, Amy Sparby, Eva Chittenden, Stella Lee, Krista Kett, Carol Gray, James Glanville, Laurel Britt-Webb, Kathy Krongel, Todd Heberlein, Fred Hollister, Rachel Viscomi, Mary Magre, Stephen Allen, Louse Civetti, Ceci Dunn, Katie Doyle, Hillary Ashton, Cathy Devoe, Jennifer Mendelsohn, Christine Dunleavy, Lori Arnold, Lynn Coulombe, Julie Lindstrom, Sharon Russo and Cindy Hutter.

  • Cardio High Fives (p5, wk3): Sally Babigian, Chrissy Thurmond, Marisa Cimino, Jackie Bunt, Lisa de Lima, Kristen Pepe, Mary Magre, Ceci Dunn, Christine Dunleavy, Soorena Farboodmanesh, Cindy Hutter and Maria Vacca.
  • Cardio High Fives (recovery week):  Mary Magre, Ceci Dunn, Cindy Hutter, Chrissy Thurmond, Susan Kessel, Carol Vaghar, Marisa Cimino, Jackie Bunt, Deb Rooney, Anke Vorbau, Kristen Pepe, Kathy Krongel and Scott Timmins.
  • Carol Vaghar for getting up for a 6am class because of a schedule conflict.  Hillary Ashton and Laurel Britt-Webb for also making time to attend the 9am and 6:30pm classes because of schedule conflicts.  Chrissy Thurmond for leaving “after” boot camp to start her travel plans instead of before.
  • If you have a heart rate monitor, I highly encourage you to wear it during class to track how hard your training.  It will provide additional motivation.  If you find it or feel like it’ll be “one more thing”, then skip it.  Hillary Ashton reported a max heart rate of 184 during W-C and burned 700 kcal and 633 kcal in W-B & W-C respectively.  Pretty cool.  I always knew we’d burn 500+ kcal in 60minutes, but to be honest I thought we’d be closer to 1000kcal.  Maybe you could test it as well.

Sugar:  raise your hand if you want to live!

Is Sugar Toxic? By Gary Taubes of the NY Times Magazine.   Everything in moderation used to be the safe route, but that may not even be good enough in this case.  It might be time to categorize sugar with tobacco and narcotics, but fructose might be even more lethal, so, less is more for health and low body fat percentages.

Your coach,

Mike Alves

Newton Boot Camp

p.s.  2011 high school or college graduate boot camp gift packs.  $137 for 1 phase or $97/mo for 3 phases.  Click here to learn more.  Deadline to purchase is midnight, Monday, May 30.

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.

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