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2012, P6, Week 1 Recap

Happy Memorial Day Weekend to you!

I’m hanging in town with the Queen this weekend and looking forward to date night.  We’re going to try one of the new restaurants in the Seaport District.  Any recommendations?

In any event, I hope you’re feeling awesome from your 1st week of the new phase and you’re recovering quickly.

This week’s agenda:

  • Cardio Minutes
  • Welcome Back
  • P6 Overview
  • Week 1 Recap
  • Weekly Themes
  • Guest Day
  • Nutrition Tip
  • ND & GST
  • Post Measurements
  • Ask Mike
  • Facebook
  • Shout Outs
  • FAB 2012

Cardio Minutes:  Week 1

Time Day 1 Day 2 Day 3 Total
6am 17 27 25 69
9am 17 27 25 69
6:30pm 17 27 25 69

Week 1 Goals:

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)

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.

Welcome Back

Please welcome back Marisa Cimino (9am), James Glanville (9am), Eva Chittendon (6:30pm) and Laurel Britt-Webb (9am).  It’s great to have you back with the team and see you training again.

P6 Overview

Click here to read the very meaty P6 Overview.  See the Memorial Week Training Schedule, the 6am location changes, your workout D, Ab Workout and Cardio Workouts, my plan for how you’re going to peak for Q3 Physical Testing, our training schedule the next 5 weeks and more.

Week 1 Recap

Workout A’s, Lower Body, Metabolic Strength workout, I believe was the most challenging for those who participated in it and provided sensitive reminders that lasted until Friday.  W-B’s Upper Body Workout, was a welcomed relief for many because it was an Acceleration workout and very fast paced, however Tuesday night was a bit of a nightmare for all as I didn’t plan the strength circuit or finisher very well and our committed change makers were very frustrated and you could see it.  As an instant stress reducing apology we did suicide sprints because they were easy and quick.  Who knew suicides would be a welcomed workout? By Wed I had the strength circuit problem corrected and eliminated the shoulder finisher so the training experience would be better.  Do you heart jumping jacks?

The 3rd workout of the week, W-C’s Total Body Ab Workout, with Ab Finisher and the Triathlon Relay was I think everyone’s favorite workout.  It worked most everyone’s favorite area to train (the core), it was a sweaty mess and it flowed very well.  (How did your  stomach feel the next day?).

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

Guest Day

Guest Day is a courtesy amenity of CYBBC to help build your support circle, provide an experience for your support circle to understand what it is you do and to not skip a beat when guests visit from out of town.

Local Guest Day is scheduled for the middle class of the 3rd week.  You are welcome to bring a local guest to class on one of the below dates.

  • 6:30pm, Tues, 6/5 @ Mackenzie Center
  • 6am, Wed, 6/6 @ B&G Club
  • 9am, Wed, 6/6@ 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 Tip

You know how I sometimes demonstrate exercises by saying “Do This, Not That, This”, well Michele Pelletier came across an Eat This, Not That, 9 Sneaky Sources of Sugar, article in Men’s Health by David Zinczenko and Matt Goulding.  It was very clever and a good idea for a book and article, but it wasn’t my favorite.

The article did a good job teaching you to read labels, to avoid excess sugar consumption (remember we want to minimize / eliminate sugar from our diet a la Dr. Halton’s The Weight Loss Triad book, to reduce cravings and over eating as well as for the disease risk reduction benefits) and help you make the best choice for your waist and your health.

I wasn’t a fan of the article b/c it presented only processed food options vs. whole food options and frankly if you want fast, sustainable changes, don’t eat processed food.  Eat whole foods.  I know sometimes we all find ourselves in unfavorable situations where we’re famished and processed or fast foods are our only options.  In this case eating the low sugar, low sodium as close to whole food option is best.

In any event, here are Coach Mike’s eat this, not that whole food options that trump the Men’s Health Article.

Eat this Not That
#9 Soy Sauce International Collection Toasted Sesame Oil La Choy Stir-Fry Teriaki Sauce & Marinade
#8  Fruit Spreads Fresh Sliced Strawberries Polaner All Fruit with Fiber, Strawberry
#7  Salad Dressing Specialty Oils & Vinegars, Mixed at the table. Pre-Made Salad Dressing
#6  Spaghetti Sauce I use Kirkland Marinara Ragu Lite, No Sugar Added Tomato Basil
#5  Oatmeal Irish Steel Cut Oatmeal or Quaker Old Fashioned Rolled Oats Quaker Low Sugar Instant Maple & Brown Sugar
#4  Bread If I eat bread, I eat whole grain organic bread “Wheat Bread”
#3  Yogurt Fage Fat Free Plain Yogurt w/ Fresh Peaches added Dannon Light & Fit Peach
#2  Frozen Entrees Cook in bulk, freeze a meal sized portion to be eaten later when you’re in a jam. Smart One’s Bistro Selections Slow Roasted Turkey Breast
#1  Bottled Tea Get a big container.  Boil up a bunch of water, drop in a bunch of green tea bags.  Stir & Refrigerate. Honest Tea Jasmine Green Energy Tea

ND & GST

Sunday, June 3, 2012

Nutrition Discussion & Grocery Shopping Tour

10am-11am, Boys & Girls Club, 675 Watertown St, Newton, MA  02460

11-12pm Stop & Shop, 171 Watertown St, Watertown, MA  02472

Accelerate change.  Learn the what, when, why & how’s of nutrition to leap frog forward towards your goals.  RSVP by email to attend.

Post Measurements

8am, Saturday, June 9 @ Mackenzie.  You’ll need to RSVP to secure your 4-minute appointment.  I’ll send an, “RSVP Now”, email on Thursday, June 7 at 1pm.  The 1st to reply gets the 1st time slot, 2nd to reply gets the second time slot, and so on…

Ask Mike

Got a question.  Ask me.  Click here to see past questions answered.

Facebook

If you’re on facebook.  Become a fan and like us:  Go to our fan page and say hi!  https://www.facebook.com/ChangeYourBodyBootCamps.Newton.MA

Shout Outs

  • P6, Perfect Attendance through week 1:  Chrissy Thurmond, Helen Rousseau, Jennifer O’Leary, Alicia Straus, Katy Coughlin, Marisa Cimino, Lisa DeLima, Dana Dornbusch, Eva Chittendon, Kristen Pepe, Carolyn Greenspon, Krista Kett, Carol Gray, Laurel Britt-Webb, Scott Timmins, Mary Magre, Walter Piescik, Hillary Ashton, Cathy Devoe, Jennifer Mendelsohn, Lori Arnold, Eric Riak, Ilona Goldfarb, Donna O’Leary, Keri Dogan, Jim Pelis, Sharon Russo, Thomas John, Paul Cullen, Greg Pinto, Christine Murphy, Jennifer St. Onge, Susan Suminski, Peter Kelly, Michele Pelletier, Kerry Cietanno, Lauren DeSoiza, Chris Lynch, Joshua Gann, Michelle Diggins, Kate Szocik, Krisztina Pngratz-Chander, Nasrin Sadeghi, Rutha Sakakeeny, Michelle Crowley, Ariella Stober and Semirames Baptista.  Great 1st week!  High Five to each of you!
  • P5, EW Cardio Minute High Fives (click here to see what EW Cardio Goals were):  Marisa Cimino (315+3S), Christine Dunleavy (880), Sharon Russo (200+1S), Jim Pelis (180+3S), Paul Cullen (400), Susan Suminski (362), Peter Kelly (333), and Lauren DeSoiza (360).  Maybe people did a lot good cardio & exercise work during EW, but you met the challenge.  High Five to you for making time and taking action!
  • P6, Wk1, Kick A** Weigh In  (person with weight loss goal, who’s Kick A** Weigh In beat their last shoes off measurements weigh in):  Greg Pinto, Christine Murphy, Krisztina Pongratz-Chander, Nasrin Sadeghi, Michelle Crowley and Ariella Stober.  Yeah baby!  High Five.  Change feels good.  J
  • People who hit their bodyweight goal and are ready to move from WL to FL progressions:  Paul Cullen, Peter Kelly, Chris Lynch and Kerry Cietanno. Sweet! You rock.  Helen will schedule you a call with me to review your goals and discuss your next progressions.  J
  • High Five Christine Dunleavy for walking 39 miles in 2 days to support breast cancer research.
  • Good luck Jennifer (O’Leary) Cullen and Kerry Cietanno in your ½ Marathons this weekend.  Remember to go to the front for the start of the race and count how many people you pass on the last mile.

FAB 2012

Bonus #1:  15 Minute Manual Stretch / Quarter

James Glanville, Marc Gromada, Eric Riak, Scott Timmins and Eva Chittenden, thank you again for being 2012, Top 3, Fast Action Bonus Winners for your training time by renewing your 12-month memberships before midnight, January 1, 2012.  You’ve got 2 weeks left to schedule your Q2 15-min manual stretch or risk losing it.  Click here to schedule. 

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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