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2012, P5, Week 2 Recap

Gorgeous Monday to you!

I hope your feeling awesome from this mornings’ Metabolic Acceleration Monday workout and / or your looking forward to tonight’s M-A Mon Workout.

This week’s recap has some really good content for you, so read on.

This week’s agenda:

  • Cardio Minutes
  • Week 3 Theme
  • Guest Day
  • Nutrition Discussion / Grocery Shopping Tour
  • Nutrition Tip
  • Post Measurements
  • Shout Outs
  • Ask Mike
  • Facebook

Cardio Minutes:  Week 2

Time Day 1 Day 2 Day 3 Total
6am 25 18 20 63
9am 20 18 20 58
6:30pm 20 18 17 55

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

Rookies


A little late, but not forgotten.  Please welcome the phase 5 rookies, Melissa Kiernan, Louise Tucci, Denise Pelletier, Rachel Zoob, Lisa de Vito, Kareena Nahar and Doris Brodhead.

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: Progression – 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

Guest Day

Local Guest Day is this week.  You are welcome to bring a local guest to class on one of the below dates.  Send your guest(s) to this link to sign up:  http://bootcampboston.com/vip.

  • 6:30pm, Tues, May 8 @ Mackenzie Center
  • 6am, Wed, May 9 @ B&G Club
  • 9am, Wed, May 9 @ Mackenzie Center

Non-Local / Out of Town Guest Day is any day.  To learn more about guest days click here.

Got a guest?  Send them to this link to sign up:  http://bootcampboston.com/vip

Nutrition Discussion & Grocery Shopping Tour

Thank you Louise Tucci, Denise Pelletier and Doris Brodhead for attending this phase’s Nutrition Discussion and Grocery Shopping Tour.  Apply what you learned and you’ll experience both short and long term body changes!

Nutrition Tip

Liquid calories:  great for weight gain, bad for for weight loss.

If you want to gain weight, drink liquid calories like smoothies, shakes, juices, alcohol, creamer, half & half, etc…

If you want to lose weight, don’t drink calories & instead drink water or its derivatives (tap, seltzer, mineral, ice, club soda, coffee, green tea, …).

Click here to learn more.

Post Measurements

PM will be at 8am, Saturday, May 12 @ the Mackenzie Center.  You’ll need to RSVP to get your private time slot.  I’ll send an email on Thursday after 3:30pm and the 1st to reply gets the 1st time slot, 2nd to reply gets the second time slot, and so on…

Shout Outs

  • Phase 5, Perfect Attendance through week 2:  Helen Rousseau, Jennifer O’Leary, Alicia Straus, Katy Coughlin, Carol Vaghar, Dana Dornbusch, Deb Rooney, Carol Gray, Mary Magre, Ceci Dunn, Jennifer Mendelsohn, Eric Riak, Ilona Goldfarb, Keri Dogan, Thomas John, Paul Cullen, Christine Murphy, Michele Pelletier, Kerry Cietanno, Lauren DeSoiza, Joshua Gann, Michelle Diggins, Melissa Kiernan, Louise Tucci, Denise Pelletier, Rachel Zoob and Doris Brodhead.
  • Cardio High Fives (Phase 5, week 1): Marc Gromada, Chrissy Thurmond, Alicia Straus, Katy Coughlin, Carol Vaghar, Deb Rooney, Kristen Pepe, Carol Gray, Scott Timmins, Mary Magre, Ceci Dunn, Hillary Ashton, Jennifer Mendelsohn, Christine Dunleavy, Jim Pelis, Christine Murphy, Susan Suminski, Peter Kelly, Michele Pelletier, Kerry Cietanno, Joshua Gann, Michelle Diggins, Melissa Kiernan, Denise Pelletier, Rachel Zoob, Lisa  de Vito, Kareena Nahar and Doris Brodhead. Everyone else, let’s GO!  If you want to have your best summer ever YOU have to make it happen.
  • Laura Otting for beating defending Boston Marathon champion Geoffrey Mutai in her 1st ever Marathon (Mutai drops out) after running her 1st mile only 2 years ago in CYBBC during pre-testing.
  • Paul Cullen for cutting 4:23 off his 5 mile road race time.  Finished at 33:50 while passing 15 people.
  • Jennifer O’Leary (Cullen) for running the same 5miles in 42minutes, a pace of 8:24/mile and shattering her best in class recorded 1-mile time of 8:35.
  • Laura Otting (again) for setting personal records this weekend in the Marine 5K at Carson Beach.  5K time of 24:11 with average mile pace of 7:45.
  • Ceci Dunn for walking 20 miles this weekend with her family to support hunger.
  • Peter Kelly because you’re doing awesome and getting strong & fast and having fun doing it.
  • Candace Crabtree for persevering in pursuit of fundraising for Mt. Ida’s new turf successfully matching & beating it.
  • Christine Murphy for the very kind and unexpected Yelp review!
  • P5, Wk2, Kick A** Weigh In  (person with weight loss goal, who’s Kick A** Weigh In beat their last shoes off measurements weigh in):  Jackie Bunt, Lisa de Lima, Anke Vorbau, Ceci Dunn, Jennifer Mendelsohn, Alison Occhiuti, Michelle Diggins, Melissa Kiernan, Louise Tucci, Rachel Zoob and Doris Brodhead.

Ask Mike

Ceci Dunn asked me what she should do to prevent her feet from cramping during the 20 mile walk for hunger she was participating in. See my answers here:  Ask Mike

Facebook

If you’re on facebook.  Become a fan and like us: facebook.com/ChangeYourBodyBootCamps.Newton.MA

Your coach,

Mike Alves

Newton Boot Camp

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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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