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2012, P9 Overview

Great TNLAFW to you day!

I hope you’re week has been awesome and you’re looking forward to your weekend.

V’s supposed to be traveling today (weather derailed her flight) so we did a special “date morning” that consisted of Tabata sprints, watching the sunrise, hike up a big hill and breakfast at our favorite spot.  Very nice, very romantic and very sweaty. J

Here’s the Phase 9 Overview so you can see what to expect.  It’s going to be a great one and the goal is to have you peak for Labor Day weekend, so keep practicing your nutrition and rewarding yourself if you’re disciplined.

This week’s agenda:

  • Cardio Minutes
  • Phase 9 Calendar
  • Peaking for Q4 Testing
  • Challenge Workouts
  • Workout D
  • Abs Workout
  • Cardio Workouts
  • Phase 6 Workouts
  • Rookies
  • Weekly Themes
  • Guest Day
  • ND & GST
  • Post Measurements
  • Ask Mike
  • Facebook
  • Shout Outs

Cardio Minutes:  Week 3, P8

Time Day 1 Day 2 Day 3 Total
6am 20 20 20 60
9am 20 20 20 60
6:30pm 20 20 20 60

Please report your week 3 cardio minutes now if you haven’t already.  What gets measured gets managed.

Phase 9 Calendar

Su M T W Th F Sa
P9, Wk1

Intro /

Sore Week /

Free Trial

8/12

M&O,

8-10a

@MC

8/13

W-A

(M-A) TB

6a@BG

9a@MC

6:3@MC

8/14

W-B

(M-A)

LB

6:3@MC

8/15

W-B

(M-A)

LB

6a@BG

9a@MC

8/16

*weighIn

W-C

(M-A)

UB

6:3@MC

8/17

*weighIn

W-C

(M-A)

UB

6a@BG

9a@MC

8/18

W-D

(M-A)

TB

@home

P9, Wk2

2nd Exposure

LessSore

8/19 8/20

W-A

(M-S)

TB

6a@BG

9a@MC

6:3@MC

8/21

W-B

(M-S)

LB

6:3@MC

8/22

W-B

(M-S)

LB

6a@BG

9a@MC

8/23

*weighIn

W-C

(M-S)

UB

6:3@MC

8/24

*weighIn

W-C

(M-S)

UB

6a@BG

9a@MC

8/25

W-D

(M-A)

TB

@home

P9, Wk3

Progression / Record Week / Guest Day /

Post Measure

8/26

ND@BG

10-11a

GST@SS

11-12p

8/27

W-A

(M-A)

TB

6a@MC

9a@MC

6:3@MC

8/28

*GuestDay

W-B

(M-A)

LB

6:3@MC

8/29

*GuestDay

W-B

(M-A)

LB

6a@BG

9a@MC

8/30

*weighIn

W-C

(M-A)

UB

6:3@MC

8/31

*weighIn

W-C

(M-A)

UB

6a@BG

9a@MC

9/1

PM

8-9a

@MC

W-D

(M-A)

TB

@home

P9, Wk4

Empower Week / Challenge Week

9/2 9/3

CW #1

9/4

CW#2

9/5

CW#2

9/6

CW#3

9/7

CW#3

9/8

M&O

8-10a

@MC

P10, Wk1

Intro / Sore Week / Free Trial / Q4 Testing

9/9 9/10

*Q4

Testing

6a@BG

9a@MC

6:3@MC

9/11

W-A

TB

$6a@BG

$9a@MC

6:3@MC

9/12

W-B

TB

6a@BG

9a@MC

9/13

*weighIn

W-B

TB

6:3@MC

9/14

*weighIn

W-C

TB

6a@BG

9a@MC

$6:3@MC

9/15

*no strength

Key
P9 or P10 =Phase 9 or Phase 10

Wk1, Wk2, Wk3 =Week 1, Week 2, Week 3

M&O = Measurements & Orientation

a = a.m.

6:3 = 6:30pm

W-A, W-B, W-C, W-D = Workout A, Workout B, Workout C, Workout D

M-S) or (M-A) = Metabolic Strength (strong day), Metabolic Acceleration (fast day)

TB, LB, UB = Total Body, Lower Body, Upper Body

BG, MC = Boys & Girls Club, Mackenzie Center

*weighIn = Weekly Weigh In or Kick A** Weigh In

Guest Day = Day you can Invite A Guest to Train with You

EW = Empowerment Week

CW = Challenge Week or Challenge Workout

Testing = Quarterly Physical Performance Testing

$ = bring $20 cash to participate in the bonus workout

Peaking for Q4 Testing

I’m showing you a calendar for the next 5 weeks so you can mentally & physically prepare to peak for your best day.

We test your physical performance to track how strong & fit you’ve become compared to your previous baselines, to your peers, to normative data, to CYBBC records or to serve as motivation to do better with your lifestyle outside of boot camp.

Challenge Workouts

Your P9, CW and Challenge Week Schedule will help you to peak for Q4 Testing.  They’re designed to be fun & simple do anywhere workouts using minimal equipment.

Do them because you can and because you’re not like everyone else.  You make change happen!

CW#1 (M-A) Ascending Ladder

CW#2 (M-S) Reps

CW#3 (M-A) Countdown

CW#4 (M-S) Pyramid

Workout D

At the start of Q2 I said that summer 2012 was going to be your best ever.  The warm weather has arrived, we’ve been training you hard, you’ve been giving more & better efforts inside & outside of BC and it’s time to take it up a notch.  W-D will be a total body workout you can do at home, that is very simple, fun & short in duration.  It’s not the hardest or most complex workout I’ve ever written or you’ve ever done, but it is a workout to compound your other training and serve as a catalyst to spring you into your best summer ever by being a great burn & earn workout before a splurge and giving you a beach workout the day you go to the beach.

15-Minute Total Body Strength-Cardio Beach Circuit

A1.  Band Chest Flys x20

A2.  Pinball Push Ups x20 or 40sec Hold

A3.  Jumping Claps x60

A4.  Band Pull Aparts x20

A5.  1-Arm, 1-Leg Band Row (supported) x 20e

A6.  Scissor Jacks x60

A7.  Band Biceps Curl to Overhead Press x max reps

A8.  Hands Free Burpees x15

A9.  Band Triceps Kickback x max reps

A10.  Lateral Skaters x12e

A11.  Plank Opposite Holds 6x5ct each

A12.  High Knee Run x40 super-fast turnovers

*if you’re a guy and/or if you’re looking to lose weight AND you have the time, do 2 circuits.  If you do 3 circuits AND you post it on FB, you earn a 15-min total body stretch from me.

Ab Workout

Do this:

Beach Season = Beach Muscles and abs are the perfect accessory to a bathing suit.  Do this workout 1-3x/wk before your @ home cardio workouts or after your W-D strength or challenge workouts.  Again, simple, fun and effective.

5-18min Ab Circuit

5min = 1 round,

A1.  Body Saw 3x5ct extension, 3ct squeeze, 2ct pull

A2.  Squatting DB Diagonal Raises x7e

A3.  Mountain Sliders 3x1ct pull, 2ct squeeze, 1ct extend each side

A4.  Lateral Skaters x5e

A5.  Side Plank against Wall x20sec each

A6.  High Knee Run x30

A7.  Plank Reaches x4e

A8.  Squatting DB Chops x7e

A9.  Plank Towel Jacks x15

A10.  Jumping Jacks x30

*rest 1-minute; stretch something tight, repeat 1-2 more times if necessary

Cardio Workouts

If you’re goal is Fat Loss (FL) DO THIS.  If you’re goal is WL keep it simple and just focus on getting your minutes.  That’s enough of a challenge for now.

Cardio A: 1-2x/wk, 20min

30:60, 13 rounds

S1.  Burpees (walkouts, jumpouts to jump ups or handsfree drop downs to jump ups) x30sec

R1.  Front Plank x30sec, rest 30sec

Repeat for 12 more rounds.

Cardio B: 1-2x/wk, 20min

1min:2min, 7rounds

S1.  Jump Rope or Foot Taps on Staircase step, ball or object x60sec

R1.  Push Up Position x60sec

R2.  Straight Leg Hamstring Stretch on Step-Right x25sec each

Repeat for 6 more rounds.

Cardio C: 15-60min / workout, 60 total min / wk max.

3min:  2min, 3-12 rounds depending on time available; best performed after C-A, C-B, or on own or before C-D or C-E.

S1.  Jog, Run or Sprint on street, treadmill, elliptical, stair case, step mill, stairmaster…x3min

R2.  Walk, jog or run at 40-60% effort on same mode x 2min

Cardio D:  max of 2 additional hours per week.  Break up time as you see fit.

High Intensity Steady State Activity:  maintain same fast pace for as long as you can.  60-75% effort or 60-75% of Max Heart Rate (MHR).

Options:  Jog, Run or Sprint on street, treadmill, elliptical, stair case, step mill, Stairmaster, dancing or inline skating; hard bike, swim or row (1/2 time)…

Cardio E:  unlimited

Walking, Frisbee, hiking, leisure bike ride (1/2 time), leisure swim (1/2 time), leisure rowing (1/2 time), walking dog, but not being walked by dog…

Phase 9 Workouts

Workout A Workout B Workout C
Strength Total Body Lower Body Upper Body
Finisher Abs Butt Shoulder
Conditioning Triathlon Relay Figure 8’s M. Shuffle/Towel Tag
Wk1 Reps 12-15 (M-A) 25-30 (M-A) 4-30 (M-A)
Wk2 Reps 5 (M-S) 5 (M-S) 10 (M-S)
Wk3 Reps 12-15 (M-A) 25-30 (M-A) 4-30 (M-A)

Rookies

CYBBC Family please welcome our new rookie for phase 9, Amy Landry.  Amy is very excited to be joining the 6am team and training with you 3 mornings per week.

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, 8/28 @ Mackenzie Center
  • 6am, Wed, 8/29 @ B&G Club
  • 9am, Wed, 8/29 @ 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

ND & GST

Sunday, August 26, 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.  Learn how I hacked Dr. Tom’s weight loss plan and get a preview of the revised CYBBC plan to come.  RSVP by email to attend.

Post Measurements

8am, Saturday, September 1 @ Mackenzie.  You’ll need to RSVP to secure your 4-minute appointment.  I’ll send an, “RSVP Now”, email on Thursday, August 30 at 1pm.  The 1st to reply gets 1st choice of a time slot, 2nd to reply gets the second choice of a time slot, and so on…

Ask Mike

Got a question.  Ask me.  Click here to see the answer to Nasrin’s great question about whether she should continue to lose weight or focus on planks.

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

  • P8, Week 3, Cardio Minutes High Fives!: Marc Gromada, Carol Vaghar, Marisa Cimino, Scott Timmins, Ceci Dunn, Jim Pelis, Christopher Lynch and Quyen Chu.  Great work to each of you for making the time to make yourself feel good and get better!   Everyone else.  Please report your minutes if you haven’t already.
  • P8, PM High Fives!
    • Yari Korchnoy for losing another 9.75 lbs of fat, 2.63” from waist, 1.88” from hips and 2.7% BF for a total loss of 15.4 fat lbs., 3.6% BF, 2.875” from waist and 2.563” from hips since June 2012.
    • Michele Pelletier for dropping another dress size (3 total), losing another 1.8 lbs of fat (17.86 fat lbs. total), 0.6” from waist (total 5.44”), 0.4” from hips (total 2.75”) with a total weight loss of 20.3 lbs since Jan 2012 for an average WL / mo of 3.33 lbs.  Hoo-Rah!
    • Quyen Chu: hit her BW goal!  Yeah!  P8 Results:  1 dress size, 5lbs, 2.6% BF, 4.4 lbs fat mass, 1” from hips.  Since June 2012:  1 dress size, 11.3 lbs, 2.8% BF, 2 BMI Units, 6.4 lbs. fat mass, 1.4” from hips.  Quyen even has less body fat than she did before her most recent pregnancy.  Wow!
    • Jim Pelis: beat his WL goal again. P8R:  2lbs fat mass, 1.6” waist.  SJuly’11 he’s lost 26.6 lbs, 19.7 lbs from fat, 7.7% BF, 4 BMI units, 6” from waist, 2.7” from hips, 3 pant sizes and he introduced us to the Hollywood name for the beach workouts.
    • Michelle Diggins: SMarch’12 has lost 12.5 lbs, 10.14 lbs from fat, 4.9% BF, 2 dress sizes, 2 BMI units, 13mmHg from her systolic and 8mmHg from her diastolic, 3” from her waist and 2.44” from her hips and now is 0.5 lbs away from her body weight goal!  Hoo-Rah!
    • Carol Vaghar: Since her personal best body weight in Dec ’10 Carol beat her BF% by 2.5%, gained 6.8lbs of MUSCLE, lost 1.4 lbs fat mass.  SDec’11 she’s lost 1 dress size, 8.1 lbs, 1.9% BF, 5 lbs fat mass, 1.5” from waist and 1.9” from hips.  SJan’10 she’s lost 3 dress sizes, 18.6 lbs, 7.2% BF, 3.6 BMI units, 16.35 lbs Fat mass, 4” from her waist and 1.6” from her hips.  You rock Carol.  You’re a great role model for perseverance for your peers and your kids.
    • Abigail Liebman: SJul’12 lost 0.8% BF, gained 1 lbs MUSCLE, lost 1 lbs fat mass, lost 1” from waist and 0.4” from hips.  SMay’12 she’s lost a total of 7.8 lbs, 3% BF, 1.5 BMI units, 6.6 lbs fat mass, 1.4” from waist and 0.9” from hips.  Good for you Abbie.
    • Mikael Taveniku: SJul’12 lost 6.8 lbs, 1.1% BF, 3.13 lbs fat mass, 0.25” from waist, 0.69” from hips.  Mikael did do a 30 mile ride prior to PM so his numbers may have been even better.
  • Abbie Liebman and Mikael Taveniku for running the YuCanRun ½ Marathon.
  • Michelle Diggins for choosing to change her life and go back to school to learn a new career she is more passionate about.  We will miss you and enjoyed training alongside you.

Your coach,

Mike Alves

p.s.  remember I’m expecting at least 1 CW completed per person before Monday, 8/13.

p.p.s.  let’s get those week 3 cardio minutes in.  please report now.

p.p.p.s.  P9 will help peak you for Labor Day BBQ’s and Beach trips.  Keep executing your nutrition plan and you’ll be looking and feeling great for a fun milestone day.

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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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