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2014, P9, Week 3 Recap

Happy September to you!

I hope you had a great summer and you’re ready to make a recommitted effort towards your 2014 goals and have a strong, fun and fulfilling finish to your year.  To help you with this, I’ve decided I’ll simply send out cardio minutes and challenge workouts on Fridays and send recaps when I finish accumulating the data and content instead of making you wait until it’s all done.  This should help you know what needs to be done over the w/e to hit your cardio goal and let you get a jump start on the CW’s or at least your planning of when you’ll do them.

Speaking of CW’s, this phase’s are enduring, fun and partially challenging.  CW#4 and CW#5 are DB Power Complexes like we did in class, but you’ll do 10 reps per exercise (1 rep every 5 sec) with a lighter load, before moving to the next exercise.  You’ll do 3 rounds (I called them circuits in the video) and it lasts 15minutes.  Hello grip strength and shoulder endurance.  The last CW, #6, is a downward pyramid, and gets you’re competitive juices going (at least it did mine) as you try to beat the clock as the reps start to decrease.  Lots of fun and super effective.  Remember to give yourself the right foods post workout to help you recover and see the body changes you’ve earned and eat mindfully, aka pay attention to fullness cues so you don’t overeat.  Some challenge workouts you can be ferociously hungry after so you have to watch your pace.  And now, the P9, Week 3 Recap.

This week’s agenda:

  • Sweet Vivi
  • Marisa Cimino
  • Cardio Minutes
  • In Class Challenge Results
  • Weekly Themes
  • Empower Week Plan
  • Challenge Workouts
  • Quarter 4
  • Phase 10
  • Coming Events
  • School and Non-Profit Donations
  • Shout Outs

Sweet Vivi

My little girl just keeps growing.  Sometimes I complain or huff & puff in the middle of the night, when it’s time for me to change a diaper and my Queen is quick to remind me that there’s no whining in Change Your Diaper Boot Camp (thank you Dana & Walter).

Marisa Cimino

How did she do?  Please share your feedback with me so we can both learn what she did well and what she can do better, so we can deliver you world class experiences and results.

Cardio Minutes

Week 2

Time Day 1 Day 2 Day 3 Total
6am 16 15 17 48
9am 16 15 17 48
6:30pm 16 13 15 44

Week 3

Time Day 1 Day 2 Day 3 Total
6am 15 15 15 45
9am 15 15 15 45
6:30pm 15 15 15 45

Empowerment Week Cardio Plan:  click here to view.

In Class Challenge Results

CW#1-Team:  all 3 classes beat the conditioning challenge (6am, +0.67 lengths or +0.06 lengths/person; 9am, +0.83 lengths or +0.14 lengths/person and 6:30pm, +4.67 lengths or +0.39 lengths/person).  Only the 6:30pm beat the core challenge with +160 reps or +12.31 reps/person.  No team beat the 12 rds/person strength average.

CW#2-Team:  again only the 6:30pm team beat the core challenge with +108 reps or +9.82 reps/person, no teams beat the 9 rds/person strength average, but all 3 teams, 6:30pm, 6:00am, 9:00am beat the conditioning challenge with respective averages of +6.5 bases or +0.59 bases/person, +3.25 bases or +0.20 bases / person and +3.75 bases or +0.54 bases / person.

CW#3-Individual:  Only Donna O’Leary (6:30pm) and Natalie Kanter (6:00am) and were able to beat the 25:00min mark of the challenge with times of 23:59 and 24:02 respectively.  Great effort to all who participated in P9 In class challenges.  Team and individual results are now posted if you want to see them.

Weekly Themes

Week 4:  Empowerment Week / Challenge Week:  Train on own, max reps, sets, rounds and/or weight in same time or less / Perfect form / Very Sore, but loving it /

/ M&O

Empowerment Week Plan

Next week is Empowerment Week (EW).  You can choose to do cardio only if you’re feeling beat up and your body is in need of a rest, but if you’re feeling great, ready to go and you don’t want to stop, then the Challenge Week Workouts are your best decisions to get you closer to your best self and ideal body.

EW Option #1:  no strength training, do EW cardio goal only and other recreational activities.

EW Option #2:  do some strength training (decrease total work volume by 50%), do cardio goal and other recreational activities

Strength Training Example:  1-3 challenge workouts, but only 10min of strength challenge, ½ the conditioning challenge and w/ the Finisher optional; also can choose own strength training option like a class, 4 Week Fat Loss Jump Start Program, Hotel Travel Workout Routine or other.  Remember to decrease training volume.  Easiest way to do this is to train strength for ONLY 10-minutes, 1-3x/wk instead of 20minutes, 1-3x/wk.

EW Option #3:  strength train, do cardio goal with other recreational activities optional.

Strength Training Example:  1-3 Full Challenge Workouts, 4 Week Fat Loss Jump Start Workout, Hotel Travel Workout Routine, a class or other strength training option.

To see the Empowerment Week Plan with cardio minute goals, challenge workouts, the 4 Week Fat Loss Jump Start Workout and the Hotel Travel Workout Routine, click here.

Challenge Workouts

PDF:  2014, P9, Challenge Workouts

Videos:

CYBBC, 2014, P9, Challenge Workout #4

CYBBC, 2014, P9, Challenge Workout #5

CYBBC, 2014, P9, Challenge Workout #6

Download:

How to download the videos from YouTube to watch later?

Quarter 4

September 7 – December 20 (phases 10-13)

Phase 10, September we’ll peak you for end of summer races and then transition you to fighting holiday season weight gain, preparing you for winter sports and end of year parties, while at the same time, tapering the summer training intensities as school, work and holiday stress increases, culminating with you ideally finishing the year (‘ahem, weighing less & being in better shape) better than you entered it.

Phase 10

  • P10 Orientation is 3-5pm, Sunday, Sept 7, 2014 @ Mackenzie Center
  • 1st Classes (Performance Testing) begin on Monday, September 8, 2014.
  • P10 we’ll peak September athletes for respective events and transition to Q4, Fight Holiday Season Weight Gain.

Coming Events

  • Cold Spring Park Run, 7:30-9a, Sat, 9/20
  • Local Guest Day, 6:30p, Tues, Sept 23 and 6a, 9a, Wed, Sept 24
  • P10 Empowerment Week, Sun, Sept 28 to Sat, Oct 4
  • Family Boot Camp, Pumpkin Workout, 8:30-9:30a, Sat, Oct 18 @ BG
  • Family Boot Camp, Turkey Workout, 8:30-9:30a, Sat, Nov 15 @ BG
  • Family Boot Camp, Turkey Workout, 8:30-9:30a, Sat, Dec 13 @ BG

School and Non-Profit Donations

Each year we get asked to donate a pass to CYBBC from various schools and non-profit organizations to help with their fundraising efforts.  If you’d like us to help your school or favorite charity, please reach out to Helen so we can prepare our marketing materials for you.

Shout Outs

  • 2014, P9, Week 2, Cardio High Fives:  Alicia Straus, Carol Vaghar, Marisa Cimino, Scott Timmins, Ceci Dunn, Keri Dogan, Jim Pelis, Amy Landry, Bernadette McCarthy, Peter Kelly, Mike Coyne, Steve Froyman, Lisa Listerman, Karna Krishna, Deborah Bryant, Natalie Kanter, Martha Hanlon, and Jessica Passeggio. No one said living the change maker lifestyle aka the athlete lifestyle was easy, but it sure is high energy, rewarding & fun.  Good for you for making time!
  • 2014, P9, Perfect Attendance through week 3:  Carol Vaghar, Marisa Cimino, Ceci Dunn, Christine Murphy, Kerry Cietanno, Joshua Gann, Amy Landry, Bernadette McCarthy, Regina Lavelle, Peter Kelly, Cecilia Vernes, Lisa Listerman, Paula Pollis, William Weinreb, Karna Krishna, Deborah Bryant, Joan Duffy, Natalie Kanter, Scott Kanter and Annamaria Whitten. You can’t make change happen if you don’t show up!  You showed up.  High Five to you! J
  • 2014, Year-to-Date, Perfect Attendance through Phase 9:  Amy Fleischman, Cecilia Vernes, Susan Suminski, Deborah Bryant and Annamaria Whitten are the few remaining members who have perfect attendance for 2014.  There are a few of you who could still achieve perfect attendance seeing that there are 12 weeks of face-to-face coaching left in the year or 36-48 possible workouts you could attend.  Ceci Dunn has a plan to get her name back on this list.  How about you?  In the mean time, well done Amy, Cecilia, Susan, Deborah and Annamaria. Every time you read the book, The Tourtoise and the Hare, the Tortoise wins the race. Slow & steady ladies.
  • 2014, P9, Week 3, Kick A** Weigh In (person with weight loss goal, who’s after class, shoes on weigh in,  beat last shoes off weigh in):  Alicia Straus, Carol Vaghar and Deborah Bryant. The few, extra, bright smiling women!  You had a great week of discipline, food choices, mindfulness and output.  High Five to you!
  • 2014 Carson Beach Workout was r/s because of my paternity leave, but I’m grateful that Team Kanter (Scott & Natalie) were able to attend and get a private, sunrise beach workout with me.
  • 2014, Blue Hills Hike was in a new month this year and we had 5 strong hikers, Jennifer O’Leary Cullen, Paul Cullen, Alicia Straus, Scott Kanter and Natalie Kanter all attend.  I think this “fun run” is one of my favorites b/c you get to chat & know people better.  Hoo-Rah!
    • 2014, P9, Nutrition Discussion was attended by 1 lucky person, Martha Hanlon, who had my undivided attention as she got her custom meal plan built around her goal and her schedule with foods she likes.  High Five to you Martha for making the time.
    • Lisa Listerman for completing an Olympic Triathlon.
    • Natalie Kanter for implementing the interval training program at home and experiencing the body changing benefits.
    • Marisa Cimino for coaching the 6:30pm, Tues / Thurs teams.
    • Ceci Dunn for reaching out to get an attendance plan to help you achieve a 2014 goal.
    • Julie Levin, Amy Fleischman, Mike Coyne, Lauren Coyne for completing challenge workouts even during non-empowerment weeks.
    • Joan Duffy for finding a buddy and building stadium runs into your weekly training routine and getting buddies to do the Fenway Spartan Race with you.
    • P9 Post Measurements
      • Jessica Passeggio for losing 7.1 lbs., 1.9% BF, 1.2 BMI units, 3.88” waist and 0.5” from her hips in her 1st 3 weeks of CYBBC, which was good enough to start wearing a size down in some clothes and have a good start to your school year.  Hoo-Rah!
      • Amy Landry is down 2-3 dress sizes, 6.8 lbs, 5.9% BF, 2.0 BMI units, 4.5” waist, 0.3” hips while gaining 3.4lbs of lean mass since joining in Aug ’12.  Well done Amy.  You can proudly say, you’ve made change happen and you’re still getting better . J
      • Kim Callanan is coming up on her 2 year anniversary and despite recent life stress, she’s managed to still find herself down 2.2 lbs, 2.5% BF, 0.3 BMI units, 0.3” hips while gaining 2.3 lbs. of lean mass since joining.  On one hand, a 1lb a year loss in BW, seems kind of small for the amount of time, money and effort she’s put in (and mind you this is far from her body changing PR’s she’s previously achieved and most likely related to the aforementioned life stress) , but on the other hand, she can proudly say that she’s lost weight each year she’s been in BC and if past results are a predictor of future successes, then one day there will be nothing left of her.  And that would be a sad day. J
      • Karna Krishna is down 1 pant size, 15.3 lbs, 7.8% BF, 2.1 BMI units, 2.5” waist, 1.8” hips while gaining 2.6 lbs. of lean mass since Oct ’13.  Hoo-Rah Karna!  Keep pushing forward.  Let’s see how close to your BW goal we can get by you’re 1 year anniversary.
      • Paula Pollis is down 9.3 lbs., 5% BF, 1.6 BMI units, 2.3” waist and 1.2” hips while gaining 0.6 lbs. of lean mass since, April ’13.  Well down Paula.  You’ve earned your lowest BF% and your lowest fat mass since joining.  High Five!
      • Natalie Kanter is down 8.5 lbs., 2.2% BF, 1.4 BMI units, 4.4” waist and 1.3” hips after 2 full BC’s, 1 full phase of following the cardio plan and she hasn’t even implemented the nutrition plan yet.  Keeping going Natalie!  When you train like an athlete and implement the habits of an athlete, you become an athlete.
      • Scott Kanter is down 5.2 lbs, 2.4% BF and 0.8 BMI units since July ’14.  Hoo-Rah Scott!  You’ve got a very supportive and committed partner, you’re making the time to show up, now implement the cardio plan and the nutrition plan and see if you can build on your progress from the last 2 phases.
      • Cecilia Vernes is down 1 dress size, 12.1 lbs, 7.2% BF, 1.9 BMI units, 1.9” waist, 1.9” hips while gaining 1.5 lbs. of lean muscles since Sept ’12.  You’ve got a month to peak for your 2 year anniversary Cecilia.  If the timings right, let’s see if you can set a PR.
      • Carol Vaghar is down 11.5 lbs., 2.7% BF, 2.3 BMI units, 1” waist, 1.56” hips since Jan ’14 and 22.3 lbs., 6.1% BF, 4.2 BMI units, 3.5” waist, 2.3” hips and 2 dress sizes since joining Jan ’10.  High Five & Hoo-Rah Carol.  Keep going.  Let’s see if you can set a couple more PR’s, namely dress size, BW, BF, circumferences, a 60sec chin up hold and a sub 10min-mile, by the time Jan ’15, comes around.
      • Deborah Bryant has quietly made change happen in both her life and her body since Mar ’14 as she’s dropped 4 dress sizes, 32 lbs., 9.3% BF, 5.3 BMI units, 9.9” waist and 4.9” hips.  OMG Wow!  The crazy part is she was super active before joining CYBBC, and we discovered just a few things she could try differently and bam, R-E-S-U-L-T-S-!  Well done Deb.  You’re almost there.  Do you think you can hit you’re ideal BW before Halloween?  We can schedule a call now if you like to go over anything you want to discuss or we can schedule a call after you hit your goal, to set up your next target.
      • Martha Hanlon is down 5.3 lbs., 1.2% BF, 0.9 BMI units, 0.3” waist and 0.8” hips in her 1st 3 weeks.  Well done Martha!  You’re doing real good.  I’m proud of you.  Keep going.  Keep practicing your habits.  Try to automate them, master them and make them simpler.

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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