2012, P12 Overview

Good evening or good morning depending on where and when you’re reading this.  I hope you had a great weekend / week and you’re excited for a new day tomorrow.

Enclosed is a very meaty Phase 12 Overview w/ some great shout outs to those who participated in phase 11.  Without further ado…

This week’s agenda:

  • Cardio Minutes
  • Phase 12 Calendar
  • Phase 12 Workouts
  • Stadium Run
  • Charity Turkey Workout
  • Rookies
  • Weekly Themes
  • Guest Day
  • ND & GST
  • Post Measurements
  • Ask Mike
  • Facebook
  • Shout Outs

Cardio Minutes:  Week 3

Time Day 1 Day 2 Day 3 Total
6am 10 25 19 54
9am 10 25 13 48
6:30pm 14 25 19 58

Empower Week Cardio Plan:  click here to view.

Please report your week 3 (if you haven’t already) and empowerment week cardio minutes now!

“What gets measured gets managed.” – Peter Drucker

Phase 12 Calendar

Su M T W Th F Sa
Week1 11/4 11/5 11/6 11/7 11/8 11/9 11/10















Stair Run@


Week2 11/11 11/12 11/13 11/14 11/15 11/16 11/17

*Mike’s 1 year wedding anniversary













Turkey Workout

Week3 11/18 11/19 11/20 11/21 11/22 11/23 11/24





















Week4 11/25 11/26 11/27 11/28 11/29 11/30 12/1





Empowerment Week / Challenge Week

P12=Phase 12

M&O = Measurements & Orientation

a = a.m.

6:3p = 6:30pm

BG, MC = Boys & Girls Club, Mackenzie Center

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

Stair Run @ Harvard Stadium = 2012 Fast Action Bonus Members Thank You Stadium Run.  Meet for 7:30am, run 39 sections of stairs.

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

Empowerment Week = train on your own

Challenge Week = complete follow along Challenge Workouts on your own

Phase 12 Workouts

Workout A Workout B Workout C
Strength Total Body Lower Body Upper Body
Finisher Shoulder Abs Butt
Conditioning Suicide Runs Basketball Relay Squirm T-Drill
Wk1 Reps 15 (M-A) 20-25 (M-A) 8 (M-S)
DB Load Medium (20-30%BW) Light (10-20% BW) Heavy (20-40% BW)
Wk2 Reps 20-25 (M-A) 8 (M-S) 15 (M-A)
DB Load Light (10-20% BW) Heavy (20-40% BW) Medium (20-30%BW)
Wk3 Reps 8 (M-S) 15 (M-A) 20-25 (M-A)
DB Load Heavy (20-40% BW) Medium (20-30%BW) Light (10-20% BW)

Stadium Run

7:30am, Saturday, November 10, 2012

Complimentary Stadium Run for 2012 Fast Action Bonus Winners

Harvard Stadium

Athletics Complex Street Address
65 North Harvard Street
Boston, MA 02163

From the West
Take the Massachusetts Turnpike east to Exit 18 (Allston/Cambridge). After paying toll, bear left at fork towards Allston. Turn right at second set of lights onto North Harvard Street. Proceed approximately one mile. Harvard Stadium will be on your left.  Public parking is available for football at Gate 14, which is accessible from Soldiers Field Road.

Turkey Workout

7-8pm, Friday, November 16, 2012

Mackenzie Center

Admission Fee:  frozen turkey

Purpose:  feed a family over thanksgiving, fight holiday season weight gain with an extra fat loss workout

Sign Up:  mikealves.com/gobble-gobble


CYBBC Family please welcome our new rookies for phase 12, Mike Coyne (6am), Lauren Davis (6am), Heather Mead (6:30pm), Alexandra Nouel (6:30pm, 9am), David Packer (6:30pm), Maria Yudina (6:30pm), Julie Levin (6am), and Betsy Tyer (6am) and please welcome back Wendy DeBasse (formerly Wroblewski; 6:30pm) and Doris Brodhead (6am).  They’re all excited to be joining you, giving and receiving support and getting in their best shape.

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 /

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 you do and to not skip a beat when guests visit from out of town.

Local Guest Day will be:

  • 6am, Thurs, 11/22 @ B&G Club
  • 9am, Fri, 11/23 @ Mackenzie Center
  • 6:30pm, Fri, 11/23 @ 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

Sunday, November 18, 2012

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, November 24 @ Mackenzie.  You’ll need to RSVP to secure your 5-minute appointment.  I’ll send an, “RSVP Now”, email on Tuesday, November 20 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 past answers.


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

  • P11, Week 3, Cardio Minutes High Fives!: Scott Timmins, Ceci Dunn, Yari Korchnoy, Lauren Coyne, Randi Robertson, Peter Kelly and Amy Fleischman. You made time to train, therefore you made change happen.  High Five!   Everyone else.  Please report your week 3 minutes if you haven’t already and for those that missed, you can do better.
  • P11, PM High Fives!
    • Michele Pelletier lost 4.25” from her waist, 7% body fat and 15.75lbs of body fat since joining boot camp in late January while maintaining her lean mass and earning a BIG promotion at work.
    • Carol Vaghar lost another 0.75” from her waist and 1” from her hips last phase while having lost a total of 20 lbs and ~6” combined from her waist and hips since joining in 2010 and does whatever it takes to get her cardio minutes in on Sunday nights to hit her goal.
    • Bernadette McCarthy lost ~6lbs, 1.3% BF, ~1” from her waist and 0.5” from her hips in her 1st phase (3weeks).
    • Kim McHugh lost 4.1 lbs and 2.75” from her waist in her 1st phase (3 weeks).
    • Yari Korchnoy lost 13.3 lbs, 1.8% BF, 1” from his waist and 1.25” from his hips last phase (3 weeks) and a total of 38 lbs, 9.8% BF, 5” from his waist and 3.25” from his hips since June.
    • Alicia Straus has lost and maintained a total of 13.2 lbs, ~5” from her waist 2” from her hips since 2009 while being a favorite workout partner for regular and rookies. J
    • Quyen Chu gained 2 lbs of lean mass, while losing 2” from her waist last phase (3 weeks) and has lost a total of 5.9 lbs of fat mass, 3% BF and 1.5” from her hips since rejoining in June.  She has a weight maintenance / fat loss goal and loves Turkish Get Ups.
    • Monica Garfield lost 6.5% BF, 17.4 lbs of fat mass, 1” from her waist and 1.6” from her hips last phase (3weeks) bringing her total change since September to 7.4% BF, 24.8 lbs of fat mass, 3.8” from her waist and 3.6” from her hips.
    • Kim Callinan lost 1% BF, 1.84 lbs of fat mass, gained 0.84 lbs. of lean mass and a 1/2 “ from her hips in her 1st phase (3 weeks).  Plus she completed all 3 challenge workouts of her rookie campaign.  How lucky are you 6am boot campers to get to train with her!
    • Lauren Coyne has lost 1 lb of fat mass, gained 1.5 lbs of lean mass, lost 1.75” from her waist and gained 0.5” of booty since joining in September with a weight maintenance / fat loss goal and her kids have officially adopted Burn & Earn has the Coyne family hiking mantra.
    • Michelle Crowley lost 1.8% BF, 2.53 lbs of fat mass, gained 2.43 lbs of lean mass, lost 1.44” from her waist and 0.56” from her hips since last phase (3 weeks) and lost a total of 3.6% BF, 6.25 lbs of fat mass, gained 1.75 lbs. of lean mass, lost 2.75” from her waist and ~1.2” from her hips since joining in May.  She has a weight maintenance / fat loss goal.
    • Regina Lavelle lost 7.2 lbs, 0.81” from her waist and 1.69” from her hips last phase (3 weeks) in her return to CYBBC since 2010 after having a baby.
    • Cecilia Vernes lost 1.9% BF and 3.33 lbs. of fat mass while gaining 1.63 lbs. of lean mass in her 1st phase (3 weeks).
    • Peter Kelly has lost 7.1% BF, 15 lbs of fat mass, gained 2 lbs of lean mass, lost 4.5” from his waist and 1.2” from his hips since joining in January, taking the summer off and returning in September.  He’s also run the 1st two 5K’s of his life while a member of CYBBC and was promoted to a more competitive tennis ranking this past summer b/c of his elevated conditioning level.
    • LeeAnn Liu lost 1.2% BF and 2.77 lbs of lean mass in her 1st phase and has received compliments from her training partners for pushing them.
    • Amabel Ng lost 1.2% BF, gained 3.75 lbs of lean mass and lost 0.5 lbs of fat mass in her 1st phase (3 weeks)
    • Lauren DeSoiza has lost 16.6 lbs, 3.25” from her hips and 2.5” from her waist since joining in late February while only training with us an average of 1x/wk.
    • Amy Landry lost another 1.3” from her waist last phase (3 weeks) and has lost a total of 4% BF, 7.3 lbs of fat mass, 4” from her waist (WOW!), 1” from her hips and has gained 1.8 lbs. of lean mass since joining in August.
  • P11, Perfect Attendance: Jennifer O’Leary, Alicia Straus, Katy Coughlin, Marisa Cimino, Lisa DeLima, Dana Dornbusch, Scott Timmins, Ceci Dunn, Lori Arnold, Paul Cullen, Christine Murphy, Jennifer St. Onge, Kerry Cietanno, Christopher Lynch, Joshua Gann, Mich Crowley, Quyen Chu, Yari Korchnoy, Amy Landry, Lauren Coyne, Joan Gallant, Monica Garfield, Donna O’Leary, Lauren Pendleton, Peter Kelly, Amabel Ng, Kim Callinan, Amy Fleischman, LeeAnn Liu and Regina Lavelle. If you want to make change happen, don’t miss workouts ever.  You are important, you are a priority and you must advocate for yourself!  High Five to the perfectos!
  • Amy Fleischman for running her 1st 10K, in a time of 52:48 and setting personal records by beating her BC 1-mile time of 9:20 by averaging 8:04min/miles over the 1st 5K and 8:29min/miles over the 10K.  High Five Amy.  You did it. J It should be noted that Amy had to sign up for a 10K as part of her ACTION STEPS to rejoin b/c it was a goal for her and she was dragging her feet.
  • P11, Kick A** Weigh In (shoes on) beat previous best Measurements Weigh In (shoes off) and has a weight loss goal: Alicia Straus, Scott Timmins, Greg Pinto, Christine Murphy, Jennifer St. Onge, Yari Korchnoy, Monica Garfield,  Randi Robertson, Bernadette McCarthy, Lauren Pendleton, Regina Lavelle, Cecilia Vernes and Kim McHugh.

Your coach,

Mike Alves

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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