Yee-haw! Isn’t this weather awesome, I mean it’s no Costa Rica or anything, but the temperature is pretty fantastic for a little outdoor tree climbing don’t ya think.
Maybe it’s just me, but doesn’t it look like the 2nd monkey is…giving the 1st monkey a chin noogie on his back? Monkeys will be monkeys!
Anyways, I’ll make this quick.
Please report your cardio minutes NOW (if you haven’t already).
Cardio Minutes: Week 3
Time
Day 1
Day 2
Day 3
Total
6am
20
20
23
63
9am
20
22
21
63
6:30pm
20
22
23
65
To review weekly cardio minute goals, how to report your minutes and/or review the interval training program handout, please click here.
Tonight and tomorrow are guest days. Reduce social support resistance to change. Invite a buddy by sending this link to sign up. http://bootcampboston.com/vig
Reminder 10-12pm this Sunday, Dec 4 @ B&G Club is Nutrition Discussion & Grocery Shopping Tour.
Your coach changing lives including my own,
Mike
p.s. I got married on Friday, Nov 11. Here’s one of the few quality photos of just V & I it’s an action shot as they introduced us as Mr. & Mrs. Alves for the 1st time.
p.p.s. now that you enjoyed the photo, please report your cardio minutes!
8am this morning, Thursday, November 24, I’ll be running a FREE Burn & Earn Thanksgiving Workout at the Mackenzie Center.
Please bring your:
mats
towels
water bottles
as this will be a very sweaty, challenging and fun pre-Turkey B&E Meal.
All past, present, future CYBBC teammates and guests are welcome to participate so long as I have a current (2011) waiver form, so bring your buddies or just your self and come join us.
Grateful for many things.
Your coach,
Mike
( Mee-chai-elle Albez ) Michael Alves as pronounced by the “Ticos” in Costa Rica.
How are you feeling today from day #1 of our big 5 week phase? This post is an overview of the current phase and remainder of the year. There are many housekeeping items in it so be sure to read the overviews, the Marisa Cimino introduction, schedule changes for this week and for the rest of the year and more.
Cheers and see you soon.
This week’s agenda:
Cardio Minutes
Quarterly Overview
Phase 12 & 13 Overview
Marisa Cimino
Thursday / Friday Schedule Change
Remaining 2011 Schedule
Guest Day
ND & GST
Rookies
Cardio Minutes: p11, empower week
Time
Day 1
Day 2
Day 3
Total
6am
20
30
15
65
9am
n/a
n/a
n/a
n/a
6:30pm
n/a
n/a
n/a
n/a
Please report your Cardio Minutes Now
To review weekly cardio minute goals, how to report your minutes and/or review the interval training program handout, please click here.
Phase 12 & 13 will be combined once again like 2010’s yearend program (Cindy Hutters’ favorite) and will create both undulating intensities between each workout and between each week while keeping the exercises the same on each day. This will allow you to master the exercises so you’ll have less to no inhibition when you train, therefore enabling you train maximally during each workout while keeping your body guessing by providing a different stimulus each time you train compared to the previous week.
We’ll have 3 total body, metabolic strength workouts (great for fat loss and hypertrophy) and 3 total body metabolic acceleration workouts (great for weight loss and endurance). We’ll introduce a Shoulder Finisher that focuses on end range of motion (great for improving rounded shoulders, open back dresses and shoulder slaps handshakes from guy to guy). We’ll have 2 sick ab / core finishers that are disguised as a total body Double Pyramid Constant Finisher and a Burpee Get Ups Pyramid Finisher.
Conditioning this phase will consist of the metabolically disturbing 5-10-5’s from a prone start, Burpee Ground Start Straight Ahead Sprints, and Do Anywhere Friendly Shadow Boxing w/ Plank Series Conditioning that is sweet for shaping & cutting up the upper body.
Your workouts are tough, results-oriented, full of variety and effective. Enjoy the process and the fruits of your active lifestyle. I look forward to your strong finish in 2011.
Marisa Cimino
Marisa, your 9am teammate, who’s had a tremendous body transformation herself (13.1% decrease in body fat %, 22.3 lbs of total fat mass lost and a weight loss goal that became a fat loss / muscle building / weight GAIN goal), is an accountant by trade who also happens to be a 4th degree black belt in Karate and since has become a certified personal trainer by the American College of Sports Medicine (ACSM), Functional Movement Screen certified, Tactix instructor certified, joined a women’s soccer team after never having played before, started a boot camp at her karate dojo over a year ago, gives private karate lessons for kids, has a growing personal training business and trains referrals who don’t fit my schedule and/or need to get in shape for boot camp. She’s been a member since this Boston Globe article came out in May 2009, she’s a great person, has a great and active family and is well liked by her peers.
She can do pretty much every level 3 exercise we demonstrate, except for maybe multiple reps on the TRX Vertical Chin Ups and Feet Elevated Ping Pong Push Ups, which everyone can agree are pretty tough, and I feel confident she’ll be able to run the program while I’m away for my marriage and honeymoon activities. Marisa will be coaching in my place beginning Thursday, November 10 – Friday, November 18. She will be your point of contact. Check the p.s. of the email for her contact information.
Thursday / Friday Schedule Change
In addition to Marisa being your coach this Thursday, Nov 10 through Friday, November 17, the 9am, Fri, Nov 11 training will be moved to 9am, Thursday, Nov 10 due to the Holly Harvest Fair. The 6:30pm, Thurs, Nov 10 training will be moved into conference room 1 of the Mackenzie Center.
Was Before
Is Now
9am, Friday, Nov 11 @ Mackenzie
9am, Thurs, Nov 10 @ Mackenzie
6:30pm, Thurs, Nov 10 @ Mackenzie (gym)
6:30pm, Thurs, Nov 10 @ Mackenzie (conference room 1)
Remaining 2011 Schedule
Phase 12 recovery week has been moved from Nov 27 – Dec 3 to Thanksgiving Week, Nov 20 – Nov 26. You are encouraged to save your splurge meals for Thanksgiving, burn & earn and train all week long with family and friends to create a caloric deficit and come out of Thanksgiving week without having gained any weight.
here have been questions from CYBBC members regarding the 2 weeks on 1 week of schedule vs. the more common 3 weeks on 1 week off schedule and its relationship to monthly billing. Please remember the annual CYBBC program is based on 38 weeks of face to face coaching. When I set up the monthly billing, I divide 38 weeks by 12 months to come up with 3.17 weeks of training per month. So even though phase 13 has only 2 weeks of face to face coaching, March had 4 weeks of training and other months like May and August had 3 weeks plus of training.
Guest Day
Local Guest Day is
6:30pm, Tues, Nov 29 @ Mackenzie Center
6am, Wed, Nov 30 @ B&G Club
9am, Wed, Nov 30 @ Mackenzie Center
Out of Town Guests are welcome anytime.
To learn more about local and out of town guest days click here.
Nutrition Discussion (ND) & Grocery Shopping Tour (GST)
Save the date. Sunday, Dec 3, from 10-12pm @ the Boys & Girls club, 675 Watertown Street, Newton, MA.
Rookies
Returning boot campers and leaders would you please welcome rookie, Greg Pinto to the CYBBC family. He will be joining the 6am team.
Post Measurements & Testing
Pending space availability, Measurements will be held at 7am, Saturday, Dec 17 and followed by Quarterly Testing. You will need to rsvp for both measurements (free) and testing ($30) if you want to participate. Go here to RSVP for Measurements. 1st to reply gets 1st time slot. Go here to sign up for Quarterly Testing.
Let the feeling your best, feeling strong, having high energy with consistently up moods and receiving numerous compliments that create smile & blush muscles begin!
4th Quarter. Crunch Time. In sports, in business and in life, this is when the big bucks are made, the leaders step forward and the winners finish fastest! How you finish in the end is what you and everyone else will remember. You have 3 months to complete your 2011 goals and to peak for Year End Activities. Get ready to shine because Change Your Body Boot Camps will help you get there. Here we go!
The last quarter of the year is themed, Fight Holiday Season Weight Gain before It Starts. The final Quarter brings many wonderful things like a return to routines, great holidays and holiday themed parties, the changing of seasons and some not so wonderful things like stress, sickness, overeating, sugar, less sleep, overworking, cold weather and potentially more sedentary activities. To combat this and create a new habit we will introduce a pro-active approach to the fall season, the holidays and life in general by mentally and physically preparing by
• scheduling extra workout(s) and workout time,
• combining social outings with family and friends with workout times (everyone needs to train and most everyone needs to fight holiday season weight gain),
• decreasing training intensity when stress increases, but still making time for activity
• moving around for 10 minutes every 50 minutes like in college
• creating caloric deficits by eating less before and after big splurge meals,
• throwing away tempting treats before weak moments occur,
• putting fork/spoon down in between bites,
• eating only until your 80% full,
• eating green vegetables at every meal especially after splurge meals
• saying NO to unimportant time sucking tasks or opportunities,
• washing hands more frequently,
• never touching face or licking fingers unless you just washed your hands,
and then executing these, one habit and day at a time.
To Fight Holiday Season Weight Gain before It Starts your program will have a weight loss / fat loss emphasis and will include exercises and conditioning drills to help you to peak for triathlon and endurance events, to peak for soccer and flag football seasons and to prepare you for basketball and winter sports seasons if you choose to participate. The workouts will alternate endurance rep ranges (12-30) which are good for weight loss with hypertrophy rep ranges (8-12) which are good for fat loss.
Here is a table to demonstrate how exercise tempos will be periodized over the final quarter.
One key reason for the increased emphasis on the weight loss / endurance rep ranges is to not make you feel so sore you don’t want to be active, but rather to make you feel good so you’ll have the energy and the mobility to run around living life and doing “stuff”. Hard training like we did during the summer months which left you very sore was intentional because we were working on beach bodies. We haven’t stopped working on beach bodies as I’d like for you to be beach ready year round, but you’re more likely to be sedentary during the colder months if your body is sore vs. in the summer months when they weather is great.
Another way we’ll fight holiday season weight gain is through our Burn & Earn & Bonus Workouts
CYBBC Bonus Week: 10/31/1 – 11/4/11
Dates, Times and Locations TBD
Bonus Week Rates: $60/3day, $44/2day, $25/1day
Bring Usual Equipment
*CYBBC current members only
Thanksgiving Day Burn & Earn Workout
8am, Thursday, November 24, 2011
Mackenzie Center-Gym
1337 Centre St, Newton, MA 02459
$20
Bring Usual Equipment
*Boot Campers and Guests Welcome w/ Advanced Registration
In summary, if you take a proactive approach in Fighting Holiday Season Weight Gain, every year you’ll be able to say 1 of 2 things: either I lost weight again this year or I maintained my weight again this year. That’s saying something BIG when the norm is for people say they gain a couple of pounds every year.
