Fit Thursday to you!


I hope your last few days of 2011 are going well and you’re doing your best to Fight Holiday Season Weight Gain before it starts. Since we’re on the subject of being proactive and because we have 1 major holiday left to prepare for, New Years Eve, I thought I’d share a great Burn & Earn Workout you can do to create a caloric deficit, peak for a fun night out/in and simply continue being your awesome self.


Vanessa and I did this exact Burn & Earn workout Christmas morning to work off our own holiday fun, so you can also use it as a post holiday recovery / glycogen depletion workout. Enjoy!


4 Circuits, 10:5 work to rest, max reps, 16 rounds, 1min rest b/w circuits.

A1. 1-Arm DB Swing

A2. Front Plank

A3. 1-Arm DB Squat to High Pull

A4. Side Plank

A5. 1-Arm DB Burpee

A6. Backside Bridge

A1. DB Swings



A2. Front Plank



A3. 1-Arm DB Squat to High Pull



A4. Side Plank



A5. 1-Arm DB Burpee



A6. Backside Bridge



Also, I’ve posted the 2012 Change Your Body Boot Camps Training Calendar to bootcampboston.com/schedule if you want to see it. Measurements are Sunday, Jan 1 (hey what better way to sand bag your before measurements) and the 1st day of training is Mon, Jan 2.


Here are some highlights to the 2012 calendar:

13 phases

39 weeks vs 38 weeks in 2009-2011

3 weeks on, 1 week off for all phases except the last one has (2 weeks off)

Recovery Weeks have been renamed Empower Weeks

3 Charity Workouts

Empower Weeks line up with School Vacation Weeks

Holiday training has been decided

4 Change Your Body Challenges

1 Last Meal Kick Off Party

Consistency

Measurements & Orientation, Nutrition Discussion, Grocery Shopping Tour and Post Measurements Every Phase

Results!

I wish you a Happy New Year and success with your 2012 health, body composition and performance goals.


See you soon.

Yours changing lives,


Mike Alves


Newton Personal Trainer

Newton Boot Camp

Great Friday to you!.



To RSVP for Post Measurements / Year End Measurements Click Here.

To RSVP for Post Testing / Year End Testing and to Sign Up for BONUS WEEK Challenge Workouts choose your best option and click “buy now” below.

Boot Camp Physical Performance Testing

Testing Only: 8am, Sat, Dec 17, 2011 @ Mackenzie Center $25.00 USD Bonus Only (2-day): 6am, Mon, Dec 19 & Wed, Dec 21 @ B&G $44.00 USD Bonus Only (1-day): 6am, Mon, Dec 19 or Wed, Dec 21 @ B&G Club $25.00 USD Testing + 2 Bonus Days (6am, M / W) $60.00 USD Testing + 1 Bonus Day (pick which day: 6am, M or W) $44.00 USD

If you choose 1-day bonus option, which day?

–Click to choose– Monday Wednesday

11 Reasons You Must SIGN UP for Measurements & Testing.




In case you need extra reasoning why you want to sign up for all of these options here are 11 reasons (I chose 11 b/c I got married on 11/11/11).

#1.  REGRET.  You do not want to MISS AN OPPORTUNITY to capture and record your 2011 measurements & testing results.  I’ve got results going back to 1996.  You might REGRET it.

#2.  AFTERS.  You most likely have your BEFORE measurements, but what are your most recent and specifically your YEAR END 2011 measurements.

#3.  FAST.  It’s fast.  It only takes 4 minutes to be measured and you get an appointment.

#4.  MOTIVATION.  Your measurements will motivate you to make the right choices during the holidays.

#5.  STORY.  You can never have enough STORIES and Measuring & Testing will give you more stories for the holidays.

#6.  NEW EXPERIENCE.  Have you ever tested?  It’s fun (well, a Mike Alves kind of fun) to see how strong, fast and enduring you are.

#7.  RECORDS.  Testing provides an opportunity for you to set a personal record, compete against normative data and compete for class records.

#8.  EXTRA CARDIO MINUTES.  Testing counts as cardio.  You can get at least 30 min extra towards your cardio goal.

#9.  SHAKES, BARS or SNACKS.  You get to have a shake, bar or snack just before testing so you have the energy to perform at a high level.  Have you ever heard me encourage you to do this?  This is the 3rd progression on the nutrition plan.  (1.  weight loss, 2.  fat loss / weight maintenance, 3.  performance & muscle building).

#10.  IN CLASS CHALLENGE WORKOUTS.  In class challenge workouts are far preferred over doing challenge workouts on your own.

#11.  HEALTH & WELL-BEING.  The 2 BONUS Workouts next week will be 30-35 minutes of attention to soft tissue quality, mobility, flexibility, corrective exercises, muscle activation and more static stretching.  This means people with tight & rounded shoulders, tight hips & low backs, recurring foot / ankle tight spots and knee pain will get great attention.




Cheers and Sign Up now.

Yours changing lives,

Mike Alves

Super Sunday to you! How are you feeling from this past week? Did you work off your holiday hangover? Does the scale read back to normal? You should feel like you’ve done some good things for your body and have continued to build momentum for your final holiday push.

Speaking of final push, we’ve got 4 weeks until the New Year and many choices to be made. Do we want to be like everyone else and enter January stressed out and sick, missing work and/or school because we didn’t make time for ourselves OR do we want to be like the select few, the smart ones who prioritize and schedule their self-care, while saying NO to things that hurt them?

Since you train like no else, why not live like no one else.

Remember, you’re a changemaker, an action taker and someone who’s exciting to be around. Make this year, 2011, the year you say, yup, I didn’t gain weight again this year, or I lost another XX lb from last year or you fill in the blank.

This week’s agenda:

• Cardio Minutes
• Rookie
• Remaining Schedule
• Post Measurements
• Facebook
• Shout Outs
• 2012 Schedule

Cardio Minutes: Week 3

Time	Day 1	Day 2	Day 3	Total
6am	14	21	21	56
9am	15	21	21	57
6:30pm	14	18	21	53

To review weekly cardio minute goals, how to report your minutes and/or review the interval training program handout, please click here.

Rookie

Please welcome rookie, Gary Braver, a 6:30pm training member to the Change Your Body Boot Camps family.

Remaining Schedule

Week #	Day 1	Day 2	Day 3
Dec 5	A#5:  record week Continuous 20-min (M-S)	B#5:  record week 45:15, (M-A)	C#5:  record week:  ascending ladders (M-S)
Dec 12	A#6:  record week Succession Complexes (M-A)	B#6:  record week:  20:10, (M-S)	C#6:  record week:  60:15, (M-A)
Dec 19	A#7:  challenge week Continuous 20-min (M-S)	B#7:  challenge week:  45:15, (M-A)	C#7:  challenge week:  ascending ladders (M-S)
Dec 26	A#8:  challenge week:  Succession Complex (strength & finisher only) (M-A)	B#8:  challenge week:  20:10 (strength & finisher only), (M-S)	C#8:  challenge week:  60:15 (strength & finisher only) (M-A)

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. Click here to RSVP for Measurements. 1st to reply gets 1st time slot. Go here to sign up for Quarterly Testing.

Boot Camp Physical Performance Testing

Option 1 $30.00

Facebook

Like us on facebook so we can share training successes together. http://www.facebook.com/changeyourbodybootcamps

Shout Outs

• Phase 12, Perfect Attendance so far: Dana Dornbusch, Deb Rooney, Krista Kett, Laurel Britt-Webb, Scott Timmins, Mary Magre, Ceci Dunn, Lori Arnold, Cindy Hutter, Eric Riak, Thomas John, Mary Thomas, Stella Lee, Greg Pinto, Gary Braver and Jackie Bunt. The best way to never miss a training session is to not do anything that’s going to cause you to miss it. If training is going to give you the life you always wanted, why waste your time on things that hurt or prevent you from getting to your goals the fastest. Stop spinning & get traction for life is too short to waste your time.
• Cardio High Fives (p12, wk2): Marc Gromada, Marisa Cimino, Lisa De Lima, Deb Rooney, Ceci Dunn, Cindy Hutter, Charlotte Vanlier and Paul Cullen. If you’re name isn’t here, how can you make time to get in more minutes? Heck planned walking or extra walking can help you get over the top of your goal.
• Cindy Hutter for completing her 1st 10K. Wait until you read her new testimonial. It’s awesome. We’re waiting to plug in her final numbers from Post Measurements, but you’ll be be impressed and inspired from it.
• Carolyn Greenspon for losing weight this holiday season from primarily good nutrition choices. High Five to you Carolyn.
• Marisa Cimino for leading our workouts while I was away. Thank you Marisa. You provided me great peace of mind knowing people who are very special to me were in good hands while I was away.
• High Five to everyone who got a Thanksgiving Day Burn & Earn Workout in prior to the big meal.
• High Five to everyone who did a “Last Name” Family Walk after your Thanksgiving Day meal.
• High Five to everyone who did a Black Friday Burn & Earn Workout to burn off any excess calories.
• High Five to Linda Riak, the January 2011 Bring A Buddy Contest winner who won an Ipad2.

2012 Schedule

We’re set to start on Jan 1st yes, the day after New Year’s Eve with Measurements & Orientation and with 1st training beginning on Monday, January 2nd. I’m working on (2) schedule proposals for you. The 1st being a 3 weeks on 1 week off format and the 2nd being a premium membership with bonus weeks and testing days included and more similar to a 12 week on 1 week off format. It’s still a rough draft though so your ideas and feedback are welcome as always.

Yours changing lives,

Mike Alves

Newton Boot Camp