Happy belated Mother’s Day to you!

I hope you mom’s received a day of appreciation and those who have moms were able to show it.  J  V and I spent the weekend visiting my parents and spending time with my mom.  V’s mom received a nice care package and a mother’s day call.

Ask and you shall receive:  Here is the phase 5 recap & empowerment week plan and attached are your challenge workouts.

This week’s agenda:

• Cardio Minutes
• Post Measurements Reminder
• Weekly Themes
• Empower Week Plan
• Challenge Workouts
• Phase 6
• Shout Outs  (ND & GST, Guest Day, Paul
• Community Supported Agriculture
• Ask Mike

Cardio Minutes:  Week 3

Empower Week Cardio Plan:  click here to view.

Post Measurements

We’ve had a kick a** phase and kick a** measurements.  Your goals are my goals and when your consistent commitment and efforts combine with results-oriented programming we both win and winning is fun.  Just ask DJ Khaled (please know this is supposed to be humorous, not obnoxious) and Jim Pelis, Kerry Cietanno, Doris Brodhead, Peter Kelly, Ceci Dunn, Louise Tucci, Rachel Zoob, Michelle Diggins, Michele Pelletier and Alicia Straus.  All they do is Win!

Weekly Themes

Week 4:  Empower 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

Empower Week Plan

Next week is Empower Week.  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.

Empower Week Option #1:  no strength training, do empower week cardio goal only and other recreational activities.

Empower Week 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.

Empower Week 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 Empower 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

Click here to see the 2012, P5, Challenge Workouts.

Phase 6

• Deadline for new participants to register is midnight, Thursday, May 17, 2012.  Refer your friends to the 1 Week Trial page to sign up.
• Measurements & Orientation is 8am, Sunday, May 20, 2012 @ Mackenzie
• 1^st Classes begin on Monday, May 21, 2012.

Shout Outs

• Walter Piescik earned 1,155 cardio minutes, from Kite Boarding in the Outer Banks, NC.  Check out this photo of WP getting some serious air (photo not from NC)

• Marine 5K run at Carson Beach, South Boston.  Here are some cool photos of Laura finishing her fastest 5K run ever.

• Here is Laura’s circle of buddies who also ran.

• Here is former 6am boot camper Lisa Radley and myself realizing where standing across from each other.

• More surprises:  turns out Lisa Radley was with Meghan Honan (6am) and Karen Steponaitis (former private client) at the race.

A very fun day!

• Cardio High Fives, week 2:  Marc Gromada, Alicia Straus, Katy Coughlin, Carol Vaghar, Marisa Cimino (dislocated shoulder and still getting it done), Jackie Bunt, Lisa DeLima, Dana Dornbusch, Deb Rooney, Carol Gray, Scott Timmins, Mary Magre, Walter Piescik, Ceci Dunn, Cathy Devoe, Jennifer Mendelsohn, Christine Dunleavy, Eric Riak, Keri Dogan, Jim Pelis, Sharon Russo, Paul Cullen, Christine Murphy, Alison Occhiuti, Jennifer St. Onge, Susan Suminski, Peter Kelly, Michele Pelletier, Kerry Cietanno, Lauren DeSoiza, Joshua Gann, Melissa Kiernan, Denise Pelletier, Rachel Zoob and Doris Brodhead.  Making time outside of BC is part of making change happen.  High Five to you all!
• 2012, P5, Perfect Attendance:  Helen Rousseau, Jennifer O’Leary, Alicia Straus, Katy Coughlin, Carol Vaghar, Dana Dornbusch, Deb Rooney, Carol Gray, Mary Magre, Ceci Dunn, Jennifer Mendelsohn, Lori Arnold, Eric Riak, Keri Dogan, Thomas John, Paul Cullen, Michele Pelletier, Kerry Cietanno, Lauren DeSoiza, Joshua Gann, Michelle Diggins, Melissa Kiernan, Denise Pelletier, Rachel Zoob and Doris Brodhead.  You’ve got to show up to get results and you certainly are earning yours.
• P5, Wk3, Kick A** Weigh In  (person with weight loss goal, who’s Kick A** Weigh In beat their last shoes off measurements weigh in):  Anke Vorbau, Ceci Dunn, Greg Pinto, Peter Kelly, Michelle Diggins, Louise Tucci, Rachel Zoob and Doris Brodhead..
• Paul Cullen for finishing in 3^rd place in his recent 5K with a time of 18:50 (6:03min/mile avg. pace).  1^st place finisher had a time of 17:03.

• Jenny Cullen (O’Leary) finished with a time of 22:05 (7:06min/mile avg. pace).
• Kerry Cietanno for getting back to her high school weight and choosing to sign up for a ½ marathon.
• Jim Pelis you’re 0.4 lbs from your body weight goal.  Good luck.  J
• Peter Kelly for beating your body weight goal by 2.1 lbs. and earning the right to move from WL to FL.  Please plan to attend the ND on Sunday, June 3^rd.
• Ceci Dunn for dropping 4 dress sizes, 14.5 lbs., 8.2% BF, 7” from your waist and 4.25” from your hips since joining in March 2011.
• Louise Tucci dropped a dress size and lost 9.1 lbs in 3 weeks of BC.
• Michele Pelletier has lost 17 lbs, 2 dress sizes, 6.8% BF, 5” from her waist and 3” from her hips since January, 2012.

Community Supported Agriculture (CSA)

The Newton Montessori School parking lot (the alley on the side of the school) is home to a Vermont CSA drop off site every Wednesday from 2-3:30pm.  If you’re interested in getting your food directly from a farm, aka being part of a CSA, vs. from a grocery store, you can learn more by visiting farmerstoyou.com .  Will Forest is the person to ask for.

Ask Mike

Got a question?  Ask Mike

Facebook

Report your challenge workout results here:  facebook.com/ChangeYourBodyBootCamps.Newton.MA

Example=  “P5, CW, W-A:  1 round in 14:53.  Woo baby that was hard.  J”

Your coach,

Mike Alves

Newton Boot Camp

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

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: 2^nd 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 1^st to reply gets the 1^st time slot, 2^nd 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 1^st ever Marathon (Mutai drops out) after running her 1^st 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

Ceci D, a 6am Newton boot camp client was participating in the May 6, 2012, Project Bread, 20-Mile Walk for Hunger with her husband and 2 sons and asked me what she could do to prevent her feet from cramping during the event.

Now it’s not uncommon for someone’s feet to cramp when you’re not only walking 20-miles, but your weight bearing / standing on your feet for 6 hours straight.

Here was my recommendation:

Before walk

• roll feet with lacrosse ball x 5-10 rolls
• roll calves with lacrosse ball x 5-10 rolls
• stretch calves x30sec / leg
• incline ankles mobes x 8 each leg
• 2-Leg Glute Bridge x 50 reps

During walk- stop every 4-5miles and

• stretch calves / foot by putting foot against street sign pole x 30seconds / leg.
• carry a lacrosse ball / golf ball and take shoe off and roll bottom of foot x 30sec / foot.

Ceci reported that she did the exercises before and during the 20-mile walk and that her boys thought it was a good idea and did them with her.

High Five Ceci and thank you for asking the question.

Got a question?  Ask Coach Mike.

Your coach,

Mike Alves

Great Tuesday to you!

I hope this recap reaches, you on a post workout high from yesterday and yearning for some more.  Tonight & tomorrow are Metabolic Acceleration or “fast” workouts.  Until then, onto …

This week’s agenda:

• Cardio Minutes
• Rookies
• P3 Overview
• Week 1 Recap
• Weekly Themes
• Guest Day
• Nutrition Tip
• ND & GST
• Post Measurements
• Ask Mike
• Facebook
• Shout Outs
• FAB 2012
• Burn & Earn

Cardio Minutes:

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.

Rookies

CYBBC Family please welcome the following rookies who will be joining us for phase 3, Lauren DeSoiza (6:30pm), Christopher Lynch (6am), Lisa Cahan (6:30pm) and Joshua Gann (6am).

Please also welcome back Thomas John (6:30pm/9am), Mary Thomas (6:30pm/9am) and Kim Santilli-Tommaney (6:30pm).

Last please welcome new members Christine Murphy (6:30pm/9am) Alison Occhiuti (6:30pm), Leslie Zelada (9am), Jennifer St. Onge (6:30pm), Susan Suminski (6:30pm/6am), Peter Kelly (6am), Michele Pelletier (6:30pm) and Karen Cietanno (6:30pm/6am) to the CYBBC Family.

P3 Overview

P3 will be the last phase we’ll be preparing for the spring sports, activities and clothing before shifting our theming to summer sports, activities and clothing (or the lack thereof).  We’ll continue to pair you with a partner to maximize results.  Remember the more you push, motivate and coach your partner the better you’ll look through reciprocation.  Rapid & sustainable body changes here we come.

2012 Exercise Goals

2012 I have some goals for each of you and those are to be able to do real pushups, hands stand pushups against the wall, chin ups, 1-leg pistol squats and inverted rows full suspended under the anchor point.  In this phase I’ve introduced the hand stand push up hold against the wall.  Many are already able to do it.

With this being said, you may see a lot of similar exercises over the year.  This is so you can practice and master movement patterns to enable you to complete the above exercise goals for 2012.  If you can do these exercises, you’ll most likely have decreased body fat, strong lean & tone muscles and pound for pound you’ll be pretty bad a**.

Movement Prep

To be able to do our 2012 Exercise Goals, we’ll need to correct rounded shoulders, soft midsections, tight hip flexors, soft butts and stiff ankles and our warm up will continue to address these as will the rest of our programming.

Finishers

We’ve also kept the abs, shoulders and butt finishers as I feel these compliment both your goals, correcting the effects from the holiday season and winter (sitting on your butt too much) and preparing you for the spring.

Conditioning

Sprints Around the Gym (SAG), Triathlon Relays and Band Relays will continue with subtle variable manipulation.  Seems like we hit the smile trifecta with these workouts.

Week 1 Recap

Workout A, was a class favorite because there were no breaks, it flowed well, we did the workout together and I showed you the level changes as the workout progressed.  This is how all of our 2009 workouts were, but as the class progressed, we introduced more advance exercises and made the programming more challenging which required stations.  As you master these more challenging exercises we’ll get to the point where I can just write the workout on a board, set the timer and say “go”.  For now we’ll need to take the time to teach you the correct movement patterns & progressions.  If you have better way I’m open to suggestions.

On the subject of better or different ways, what did you think of demonstrating the exercises before rolling?  Should we continue this practice?

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: 2^nd 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 3^rd week.  You are welcome to bring a local guest to class on one of the below dates.

• 6:30pm, Tues, 3/13 @ Mackenzie Center
• 6am, Wed, 3/14 @ B&G Club
• 9am, Wed, 3/14 @ 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

Legumes.

Legumes are a great source of carbohydrate, fiber and protein and can help to stabilize blood sugar if consumed with a meal.  I’ve been testing consuming legumes with EVERY MEAL for the last 8 weeks and I’ve experienced weekly decreases in body fat since my post honeymoon / holiday season high as well as the awesome feeling of stable blood sugar, stable moods and consistently high energy (productivity).  They’re a huge foundation of the CYBBC Nutrition Plan that is being re-written and what is being taught to the new rookies who have joined the last 2 phases and have experienced pretty awesome body changes in 3 weeks (just ask the P2 rookies or look at all the people who became members; it works!).

ND & GST

Sunday, February 12, 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, March 17 @ Mackenzie.  You’ll need to RSVP to secure your 4-minute appointment.  I’ll send an, “RSVP Now”, email on Thursday, March 15 at 1pm.  The 1^st to reply gets the 1^st time slot, 2^nd 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

• 2012, P3, Perfect Attendance through week 1: Helen Rousseau, Alicia Straus, Katy Coughlin, Marisa Cimino, Lisa DeLima, Dana Dornbusch, Deb Rooney, Krista Kett, Walter Piescik, Ceci Dunn, Jennifer Mendelsohn, Eric Riak, Ilona Goldfarb, Donna O’Leary, Lori Arnold, Sharon Russo, Thomas John, Mary Thomas, Greg Pinto, Christine Murphy, Alison Occhiuti, Jennifer St. Onge, Susan Suminski,  Peter Kelly, Michele Pelletier, Kerry Cietanno, Lauren DeSoiza, Christopher Lynch, Lisa Cahan and Joshua Gann.

FAB 2012

Bonus #1:  15 Minute Manual Stretch / Quarter

Please email me to schedule your 15 minute manual stretch.  1^st come 1^st scheduled.

Burn & Earn

Gretchen Reynolds, possibly my favorite NY Times writer or at least the only NY Times writer I know by name, wrote a great article on “Why it’s so important to keep moving?” It’s a very cool article showing how people who are active can tolerate certain foods, but when they are inactive (active subjects in study were asked to not exercise while eating the same) they can’t tolerate the same foods and become susceptible to disease just like anyone else.  My take home moral of the story, is everyone’s at risk, including me, if we don’t live an active lifestyle and burn & earn before & after splurge days / meals.  Thank you Hillary Ashton for sharing the article. 

Your coach,

Mike Alves

Newton Boot Camp

Fit Thursday to you!


I hope your last few days of 2011 are going well and you’re doing your best to Fight Holiday Season Weight Gain before it starts. Since we’re on the subject of being proactive and because we have 1 major holiday left to prepare for, New Years Eve, I thought I’d share a great Burn & Earn Workout you can do to create a caloric deficit, peak for a fun night out/in and simply continue being your awesome self.


Vanessa and I did this exact Burn & Earn workout Christmas morning to work off our own holiday fun, so you can also use it as a post holiday recovery / glycogen depletion workout. Enjoy!


4 Circuits, 10:5 work to rest, max reps, 16 rounds, 1min rest b/w circuits.

A1. 1-Arm DB Swing

A2. Front Plank

A3. 1-Arm DB Squat to High Pull

A4. Side Plank

A5. 1-Arm DB Burpee

A6. Backside Bridge

A1. DB Swings



A2. Front Plank



A3. 1-Arm DB Squat to High Pull



A4. Side Plank



A5. 1-Arm DB Burpee



A6. Backside Bridge



Also, I’ve posted the 2012 Change Your Body Boot Camps Training Calendar to bootcampboston.com/schedule if you want to see it. Measurements are Sunday, Jan 1 (hey what better way to sand bag your before measurements) and the 1st day of training is Mon, Jan 2.


Here are some highlights to the 2012 calendar:

I wish you a Happy New Year and success with your 2012 health, body composition and performance goals.


See you soon.

Yours changing lives,


Mike Alves


Newton Personal Trainer

Newton Boot Camp