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You survived week #1.  How do you feel?  “SORE!”  Yes.  That’s what I’ve heard from many of your classmates and probably from you too if you told me.  You know first hand it’s no fun to be sore, but did you know there are ways to reduce your soreness?  See below to learn more.

This week’s agenda:

• Rookies
• Week 1 Recap

• Cardio Minutes
• Soreness
• Week 2 Theme
• Guest Day
• ND & GST
• Shout Outs
• Questions
• Summary

Rookies

Please welcome the following rookies to the phase 7 boot camp.  Kristina Day, Anke Vorbau, Eva Chittendon, Mohan Mathew, Kristen Pepe, Shelley Barron, Amy Hennessey, Jameila Haddawi and Carolyn Greenspan.  They’ve agreed to commit to the whole plan, support you unconditionally as teammates and not complain, whine, say, “I can’t”, “it’s too hard” or “I’m tired”.   When you see them in class, please welcome them, introduce yourself and maybe ask them what they’re training for and/or why they joined.

Week 1 Recap

Based on the smiles on your face, the sweat pouring out of your body and the post class lingering, it looks like you’re glad to be here and boot camp is delivering.  We had 3 different types of workouts:  a continuous circuit, a 60:60 strength: cardio and a 30:30 strength: core workout.

The continuous circuit is an escalating density workout designed to get more total volume completed in the same time frame each week as you get more fit and faster.

The 60:60 strength: cardio workout was chosen to loosen you up from the first class by reducing the exercise intensity compared to the continuous circuit more grueling nature.  This allowed you to work on speed strength and moving quickly with “easier exercises”.

The 30:30 strength: core workout was a combo of both.  We progressed exercises you learned last phase by increasing their time under tension from 20 seconds to 30 and paired them with an “active recovery” core exercise of towel marches that are deceptively difficult.

All in all, I designed this quarter or this summer’s workouts to get you beach muscles and play outdoor sports and this phase specifically to peak you for final beach trips and forthcoming sporting events.  You notice the unusual or exceptional soreness.  I’m challenging you more this phase because I know you’ll be more active outdoors where as in the winter, if you were this sore, you’d most like sit or be less active and that would be counterproductive to changing your body.

Cindy Hutter, from the 6:30pm team, and I were talking recently about how it takes me up to 10 hours to write a phase of programming.  She asked, “Why does it take so long”?  And the simplest answer I could give is that I don’t write napkin workouts.  I write training programs.  What’s the difference?  That’s really a long winded answer, but napkin workouts are the equivalent of playing pickup games vs. joining a team; hiring a carpenter to design a house vs. hiring an Architect; putting a kid in front of a TV everyday to prepare for the SAT’s or sending them to school; calling Ho-Ho’s food vs. vegetables grown in a garden; going to a professional sporting event where most anyone can get in vs. being invited to a luxury box; joining a gym where they don’t want you to show up vs. joining a place where they contact you if you miss class; and finally napkin workouts are good for individuals or people who are the same (age, gender, fitness level, exercise history…), which is different from people who have the same goals (e.g.  Weight loss, fat loss, muscle building or performance) vs. training programs which are designed for people who have the same or similar goals, but are very different people.  Not easy to answer, especially without bad mouthing the competition, but I think you get it.

Cardio Minutes:

Week 2 Goals:

Rookies:  males = 125, females = 190

Returning Boot Campers:  males = 175, females = 250

Soreness Remedies

Massage

Ice baths

Hot & Cold Contrast Showers

Foam Rolling

Walking

Healthy Fats

Amino Acids

Stretching

Mobility Exercises

Cardio

Being Active

Sleep

All of the above can contribute to reducing and controlling the amount of soreness you feel.  In pro sports, we massaged guys before and workouts, practices and games (you roll).  In football, a slightly physical sport, there were lines after practices to get in the ICE TUBS, POOLS and BATHS (fill tub with cold water and put buckets of ice in to achieve shrinkage-joke, but not really).  When traveling or at home or when ice baths are not possible or realistic, use contrast showers (using a 1:1 ratio of 1min on cold and 1min on hot; start with 1:2 or 1:3 cold to hot ratio and as you get better at tolerating the differences bring them closer together).  The foam roller should become a member of everyone’s family and a travel staple.  Don’t leave home without it and know it intimately.  Walking, cardiovascular exercise and being active is a great way to reduce soreness.  The more you move, the better you’ll feel.  Healthy fats help to reduce inflammation, which is a normal result of breaking down muscle fibers during exercise to build them back up into more lean mass.  Amino acids before and after exercise can help reduce muscle breakdown and promote muscle protein synthesis.  Stretching helps to lengthen muscles.  Mobility exercises help to reduce joint stiffness.  Sleep allows your body to repair without you awake to interrupt it or distract it.

Week 2 Theme

Guest Day

I’m often asked, “can I bring a friend” or ‘can I come and watch your class?”  Yes, but only on select dates and times and you have to be invited by a current member.

Local guest day is scheduled for the middle class of the 3^rd week.  You are welcome to bring a guest to class on one of the below dates.  Local guest day builds your support circle and lets your friends understand better what you do to look and feel so great.

• 6am, Wednesday, 9/8 @ B&G Club
• 9am, Wednesday, 9/8 @ Mackenzie Center
• 6:30pm, Wednesday, 9/8 @ Mackenzie Center

All guests must complete a registration packet PRIOR to participation.  Click Here to download and e-mail your guest a registration packet to complete.

Non-Local/Out of Town Guest Day:

These guests are welcome anytime, but must be planned with me.  Please have these guests complete the guest registration packet and submit via e-mail prior to attendance.  You’ll never have to skip a beat when family, friends or colleagues are visiting.  Just bring them with you and create a new bond.

ND & GST

10-12pm, Sunday, September 12 at the Boys & Girls Club and Stop & Shop.

Nutrition Discussion & Grocery Shopping Tour

*Reading, Writing and Arithmetic.  Imagine wandering through life without the ability to use those skills.  Now imagine how bad your life’s going to be in the 21^st Century if you’re left behind not knowing how to eat to reduce disease risk, transform your body and improve performance.  Save the date!

Shout Outs

Hanna Thomas and John Thomas for forming a dynamic duo during the Partner Band High Knee Run.  Hannah became the coach and was encouraging her father to do better which sparked the rest of the class to coach and encourage their partners to do better.  Cheers to you both.

Becca Allen for cheering on the sophomores this week.

Laura Otting running her 1^st 7 mile race.

Alicia Straus, Laura Otting, Marisa Cimino, Jackie Bunt and Marc Gromada for getting strength workouts in over the recovery week.

Welcome back Jon Otting.

Jeff Evaul for helping me clean up the ceiling tiles and bringing my bag into the gym.

Got Questions?

Got a question?  “Ask Mike” and I’ll answer them in the blog.

Facebook

Are you on Facebook?  Join our Facebook page.

Your coach,

Mike Alves

Newton Boot Camp

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Truth or Dare?

If you said “truth” (c’mon, truth’s are easy, take be a risk taker – this is called peer pressure-wink), How many splurge meals did you consume this week?

If you said “Dare!” (You’re a fearless risk taker aren’t you), I Dare you to complete 7 strength workouts, earn 3 high fives for cardio goals hit and get at least 1 person to workout with you over the next 3 weeks.

If you complete the dare (we’ll be using the honor system here), let me know via our Facebook fan page and I’ll invite you to a Saturday morning beach conditioning workout with me in South Boston at Carson Beach.  This metabolic fat loss workout could include:  medicine ball slams, box jumps, resisted runs/shuffles, DB farmers walks, sand shuttles, ladder drills, hurdle hops, boxing circuits, band pulls and more.   The date and time for this most excellent reward, that may even include a special surprise, is TBD.

This week’s agenda:

• Week 3 Recap
• Cardio Minutes
• ND & GST
• Week 3 Theme
• Post Measurements
• Nutrition Tip
• Local Guest Day
• Last Meal
• Questions

Week 3 Recap

If you thought the phase was starting off slow or easy, I’m sure by the end of this past week; your thoughts were changing once again.  Say good bye to isometric holds and say hello to personal records in the form of progressions.

Progressions can be made by:  doing more reps, completing more rounds, using heavier weights, doing a higher level of exercise, taking less rest, going faster and holding your rep longer, where appropriate.  If you can set a personal record, you’ll provide a new stimulus for change that forces your body to adapt.  This adaptation can result in you being stronger, faster, more enduring, leaner, lighter or heavier (based on your goal & nutrition consumption).

Either way, setting a personal record makes you feel good.  It provides instant feedback and lets you know if you’re progressing forward vs. regressing backwards.

Cardio Minutes:

Week 4 Goals:

Rookies / Returning boot campers:  males = 175 minutes, females = 250 minutes

ND & GST

1 person out of the 5 confirmed, showed up.  Carol Vaghar, who attended the ND for a 2^nd time, to get a refresher, was the very grateful recipient of a personal meal plan co-designed by each of us based on her preferences for the week.

————————————————————————————————————

From: Carol Vaghar
To: Michael Alves
Sent: Sun, July 25, 2010
Subject: RE: P6, Wk 2 Recap

Hey Mike -

Thanks so much for this morning.  Shopped – made omelets for the whole family with spinach and tomatoes and onions for brunch.  Grilled salmon that I had marinated with fresh oranges and some sort of no salt soy thing from Whole Foods – made an awesome spinach salad with oranges – a very few toasted almonds, tomatoes, cucumbers and sautéed onions (in a tiny bit of oil) – made a dressing with balsamic vinegar & olive oil – the family ate brown rice – not me!  It was great and now I know what I am eating for the rest of the week – Oh and went to the gym and did 60 mins. On the treadmill!  You are an inspiration – Thanks.

————————————————————————————————————-

This was a new experience for me as during the ND we discuss questions you have and I teach you basic nutrition principles.  Since she already had attended we discussed what she wanted to work on or re-learn and meal plans is where we ended up.

Keep it simple.  Eat a protein, fat and carb at every meal.  Drink water.  Starches after workouts.  Move more.  Splurge 1-2x/wk if weight loss is your goal (Halton) and 10% of your meals if fat loss is your goal (Berardi).  Eat a variety of foods and colors.  Choose seasonal items.  Plan & prepare your meals in advance.

Week 4 Theme

Our 3 week summer break begins now, but that doesn’t mean your training stops.  You’ll have 4 different workouts to do, progression week to complete, challenge week and a few recovery days.

Remember we spent a lot of time teaching you, focusing on form by using 5 and 2 count isometric holds.  We didn’t emphasize reps during the 1^st 2 weeks only technique (do you recall me mentioning how many reps to do besides the last class of the phase?).

I want you to be successful while we’re on break so:

1. Videos:  I’ve shot videos of each of the exercises associated with your workouts.
2. Workout Buddies:  join our Facebook fan page, Change Your Body Boot Camps – Newton, MA and post, “anyone want to get together to train during the non boot camp times?”
3. No new workouts to learn over break.

Week 4 Schedule & Theme

Post Measurements

Post measurements will start at 8am on Saturday, Aug 7, 2010 at the Mackenzie Center.  I’ll send out an RSVP Now email on Thursday.  When you rsvp, I’ll reply back with your measurements time.

Nutrition Tip

Frozen Turkey Meat Balls from Trader Joe’s

High in Protein, low in sodium, 4 minutes in the microwave, 1 minute to cool.

I’m a big fan of fresh foods, but I do keep some emergency items in stock (canned tuna, frozen shrimp, frozen ground turkey breast and now turkey meatballs).

Local Guest Day

Thank you to Julie Carrozo, Maria Vacca, Cindy Hutter, Helen Rousseau and Deb Hicks for introducing us to Carolyn Greenspan, Bobby March, Steve Hutter, Emily Norton and Isabelle Evans on guest day.  Remember, the bigger support circle you have:

• the more people who will pick you up if you have a bad day,
• the more people will understand,
• the less resistance you’ll face,
• the more people you can train with,
• the more people you can high five with,
• the great Long Term Success you can have.

Facebook

Join our Facebook fan page by searching for Change Your Body Boot Camps – Newton, MA.

Last Meal

September 25, 2010 will be the Last Meal Kick Off Party for the fall 2010 Change Your Body Challenge Contest.  I have a few ideas for a location, but would welcome any suggestions you might have.  Think, cool atmosphere and fun.  Click here to share your suggestions:  http://www.surveymonkey.com/s/XXCVNS2

Questions

Got questions?  Post them in the ChangeYourBodyChallenge.net Forums.  You’ll get answers and you’ll be helping your teammates.

Cheers and wishing you super successful workouts over your Summer Break!

Your coach,

Mike Alves

Newton Boot Camp

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“Dear Coach Mike,

Why is it that every time you provide a new stimulus for change to our lower body workouts, like today’s hip finisher, I find myself having to sit on the very spot that is most sore while I work.  I try shifting left, nope, sore!  I try shifting right, nope, sore!  I just can’t win.  I guess it’s the short term price of having a great backside, a strong low back, a faster sprint time and pace per mile, a higher vertical jump and the confidence in knowing if the economy really gets bad, I can always be a butt model.”  J

O.K.  The above story is a joke, written by me, as I sit here on my own sore backside from some great Bench Lunges and Single Leg Dead Lifts I did yesterday.  It is true however, that there’s nothing like a new stimulus to get you reacquainted with your foam roller and the poignant adjectives we all like to use when describing how we feel.  “Tender” is my preferred word right now to describe my glutes.  But “frigging” tender is how I’ll tell Vanessa hoping for some sympathy, which I most likely won’t get, but rather a roll of the eyes and a “subject change” from the Queen.

And now…

This week’s agenda:

• Week 2 Recap
• Cardio Minutes
• ND & GST
• Nutrition Tip
• Week 3 Theme
• Local Guest Day
• Bonus Week
• Survey
• Questions

Week 2 Recap

• You learned workout D and repeated workouts A & B.
• We wrapped up the “5 count holds” and the end of week 1’s “sore week”.
• We started the “2 count holds” and the week 2 theme of “less sore”.
• We had 2; “toys” based workouts and 1 “body weight” workout.
• Wed saw the 6am class so exhausted they couldn’t muster up the energy to answer the questions:  “on a 1-5 scale with 5 being maximum…”
• We made a level “minus 1” for the Supine Elbow Push Bridge b/c most people needed to use there heads (literally) to get their shoulders off of the floor.
• We did a weekly weigh-in to get your “kick a**” weight.
• Our 4^th boot camper became pregnant
• We’ve got a boot camp triathlon team forming, if you want in, let me know.

Cardio Minutes:

Week 3 Goals:

Rookies / Returning boot campers:  males = 175 minutes, females = 250 minutes

ND & GST

8am, Sunday, July 25

Nutrition Discussion & Grocery Shopping Tour

RSVP by email now, to reserve your spot and receive a digital copy of the handout.

Be early, doors lock behind us at 8:02am

*Reading, Riting, Rithmatic, Rutrition and Rexercise.  5 R’s of Survival in the 21^st Century.  Imagine your life without the 1^st 3, and realize where you headed without the last 2.

Week 3 Theme

This is our last scheduled week of phase 3 before our 3 week summer break.  I’m working extra hard to get you beach muscles and help your performance peak for your outdoor sports of choice.

I want you to be successful while we’re on break so:

1. Videos:  I’m going to see about shooting some videos before or after classes next week to add to these programs.
2. Get Workout Buddies:  join our Facebook fan page, Change Your Body Boot Camps – Newton, MA and post, “anyone want to get together to train during the non boot camp times?”
3. Learn the program:  5 & 2 count holds to help you memorize.  More time teaching.  No new workouts to learn over break.

Week 3 Schedule & Theme

Nutrition Tip

No meal prep of late due to w/e travel, so I’m using simple strategies to stay strong.  Below is a sample meal plan I used 2 weeks ago.

Remember:  protein, fat, carbs (veggies & fruit) and water.  Starches after workouts.

B-fast:  egg whites, oatmeal, mixed nuts, blueberries and water

Lunch:  tuna or turkey or rotisserie chicken (love Costco), olive oil or mayo, romaine, tomatoes, cukes,

Dinner:  rotisserie chicken, shrimp, sesame oil, peanuts, red pepper, broccoli, carrots and brown rice made with low sodium chicken broth (for post workout days).

Snacks:  mixed nuts, oranges

1^st:  I’m not looking to lose weight, but to maintain and build muscle.  Hence the 2 starches.  1 to maintain, 1 to recover and replenish glycogen stores.

2^nd:  Hit up Costco / grocery stores either before you leave to travel or on your return from traveling.  (Make meal plan before you go, so you buy only what you need)

3^rd:  Buy a rotisserie chicken from Costco so you have dinner for that night.  They’re only $5 are huge and tasty.  Make a salad with oil & vinegar or eat with oranges and mixed nuts.

4^th:  Your meal plan should be simple things to keep your energy high and require minimal prep time (eat to live).  Trade gourmet cooked meals for full weekends of fun.  Eat to live during the week and regroup when “stay at home weekends” return.

5^th:  Rolled oats takes 2 min in the microwave, egg whites in a carton are pasteurized so you don’t need to cook them and if you’re really tight on time, use milk and don’t cook the oatmeal.

6^th:  shrimp makes meals seem like gourmet and if you buy them pre-cooked you’re all set.

7^th:  salads are fast; rinse leaves, don’t dry, rip by hand and put in bowl.  Wash tomatoes and cukes, cut right over bowl (be careful, no fingers).  Add olive oil, vinegar, protein and you’re set.

8^th:  rice takes 40 minutes.  Set the timer on the stove, your watch or your phone and go check email, visit with the family, return calls, cut the grass etc…

Fast, fat burning meals, high energy, lose weight, build muscle and maintain happy moods.

Local Guest Day

Local guest day is this week.  You are welcome to bring a guest to class on one of the below dates.

6:30pm, 7/27 @ Mackenzie Center

6am, 7/28 @ B&G Club

9am, 7/28 @ Mackenzie Center

All guests must complete a registration packet PRIOR to participation.  Guest day is a courtesy gesture from your peers and me.  Please don’t put me on the spot by having your guest arrive unannounced without prior completion of a waiver.  Click here to download the waiver for your guest.

Non-Local/Out of Town Guest Day:

These guests are welcome anytime, but must be planned with me.  Please have these guests complete the waiver form and submit via e-mail prior to attendance.

Bonus Week

August 2 – August 7

If you’d like to participate in a bonus week you may sign up here:

I want to do Bonus Week!

Survey

Returning boot campers only.  Last chance to complete the Phase 5 Survey:

Click here for the survey.

Facebook

Join our Facebook fan page by searching for Change Your Body Boot Camps – Newton, MA.

Questions

Got questions?  Post them in the ChangeYourBodyChallenge.net Forums.  You’ll get answers and you’ll be helping your teammates.

Cheers and wishing you a great week of body changes!



Your coach,

Mike Alves


Newton Boot Camp


p.s.  RSVP now if you’d like to attend the ND & GST on Sunday.

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Beach Season = Beach Muscles

and

Outdoor Sports Season = Sports Performance Training

By Mike Alves

Maybe it’s not the best slogan for our phase # 6, but you get the idea.  It’s beach season so you want to look & feel confident on the beach and it’s outdoor sports season, so you want to play outdoors and perform better than before.


Well this is exciting for me because (1) I love going to the beach AND playing summer sports and (2) because we get to use the next part of your Macrocycle.  You see, I write out a map (Macrocycle) for how I’m going to train you over the course of the year.  I anticipate certain things you’ll face and address them at the appropriate times (Mesocycle).  This being summer, I have a good idea what you’ll be doing and where you might be:  outdoors, active and wearing less clothing.


We are limited in the boot camp in that it’s very difficult for you to gain weight unless you increase your calories because it’s a weight loss / fat loss program, but I can “tweak” different variables to emphasize more muscle building & fat loss with less weight loss emphasis and incorporate exercises and methods to improve summer sports performance. (Don’t worry if you still need to lose weight, the program, your minutes and substituting vegetables for starchy carbs, while eating protein, moderate amounts of fat and drinking water at every meal will help you get there)


Hence this phase you’ll see a lot of isometrics (a muscle contraction with no joint movement), drop sets, shorter length work to rest ratios like the 20:10 Tabata intervals (vs. 60:60 or 30:60:90) and exercises that you might only be able to do a level 1 on instead of maybe level 2 or 3 like you might normally do.  Since we can’t increase the load of the exercises unless you get heavier dumbbells, I select harder exercises that you can’t perform as long, which compliment the shorter work to rest ratio.  The harder exercises provide a stimulus to overload your body, which forces your body to adapt over time.  The body responds to the stimulus by changing and you get more fit, decreased body fat, more lean muscle and more fun.  If you play sports you’ll swim, bike or run faster, jump higher, endure longer, throw or hit farther, move quicker and be mentally tougher.


Since this phase is 3 weeks long followed by our 3 week summer break recovery period, I’ve written you a 6 week program with 4 different strength & conditioning routines compared to the usual 3.  Since many of you told me 3 weeks was too long to be away from class, there will be an optional bonus 4^th week.  Scroll down to learn more.

Phase Overview

• Phase 6 Overview
• Cardio Minutes
• Rookies
• Bonus Week
• Nutrition Tip
• Nutrition Discussion
• Guest Day
• Questions

Phase 6 Overview

Cardio Minutes*

Phase 6, Week 1

Phase 6, Week 1 Goals:

Rookies:  males:  125 minutes, females 190 minutes

Returning boot campers minimums:  males = 175 minutes, females = 250 minutes

*Above minutes are based on weight bearing cardio.  Weight bearing cardio is most any cardiovascular exercise performed on your feet.  (e.g.  speed walking, running, hill sprints, flat sprints, elliptical, roller blading, ice skating, “ball sports”, stair master, step mill, hiking, jumping rope, Burpees, jumping jacks, high knee runs, DB swings…  Skiing and snowboarding count, but only the downhill portion, not lunch or chair lift times.)  Non weight bearing cardio exercises like rowing, swimming, cycling are considered ½ time.  These are great and enjoyable choices for cardio exercise, but they will only count as ½ time.

Monday of each week is when you report your cardio minutes for the previous week.

Rookies

Please welcome Matthew Sarrett, Gillian Isabelle, Amy Sparby and Shari Krasnoo as our incoming rookie class.


Returning boot campers, would you please take a rookie(s) under your wing and serve as a mentor.  I have been told that boot camp is a bit intimidating because everyone is so fit.  Thank you!


Rookies, the pace of class will be very fast.  Please remember everything is set to time, so you can go at your own pace and that there are 3 levels to each strength exercise:  beginner, intermediate and advanced.

Bonus Week

August 2 – August 7


If you’d like to participate in a bonus week you may sign up here:


I want to do Bonus Week!

Nutrition Tip

Have you ever eaten a whole bag of chips?  You know why?  It’s the salt and the empty calories.  The salt causes you to want more and the empty calories let you continue to eat because your brain isn’t signaling it’s full.  The salt also causes you to drink and therefore retain a lot of fluids, hence feeling bloated and weighing more than before.


Solution:


Eat vegetables.  They’re nutrient dense so you’re brain will tell you’ve had enough and they’re low in calories.  Since there is no salt on vegetables unless you or the restaurant or cook added it, you won’t be retaining water, but rather begin flushing water.


Example:  You go to a party.  It’s your planned splurge meal.  You enjoy yourself.  Next day you weigh yourself and are feeling insert emotion, when you see how much you gained.  Have no fears, go back to eating protein, fat and carbs (vegetables and/or fruits), drink water and start training with high intensity to deplete your muscle glycogen stores and sweat out your retained water (B&E,B&A or Burn & Earn, Before & After).

Nutrition Discussion

Save the date.  Sunday, July 25, from 8-10am @ the boys & girls club, 675 Watertown Street, Newton, MA.


The Grocery Shopping Tour will immediately follow the Nutrition Discussion.


RSVP now, if you’re tired of spinning your wheels.

Guest Day

Local Guest Day

I’m often asked, “can I bring a friend” or ‘can I come and watch your class?”  Yes, but only on select dates and times.

Local guest day is scheduled for the middle class of the 3^rd week.  You are welcome to bring a guest to class on one of the below dates.  Local guest day builds your support circle and lets your friends understand better what you do to look and feel so great.

• 6:30pm, 7/27 @ Mackenzie Center
• 6am, 7/28 @ B&G Club
• 9am, 7/28 @ Mackenzie Center

All guests must complete a registration packet PRIOR to participation.  Guest day is a courtesy gesture from your peers and me.  Please DO NOT put me on the spot by having your guest arrive unannounced without prior completion of a waiver.  Click Here to download and e-mail your guest a registration packet to complete.

Non-Local/Out of Town Guest Day:

These guests are welcome anytime, but must be planned with me.  Please have these guests complete the guest registration packet and submit via e-mail prior to attendance.  You’ll never have to skip a beat when family, friends or colleagues are visiting.  Just bring them with you and create a new bond.

Questions

Got questions?  Ask Mike.

Cheers and parking lot push ups to you!  J


Your coach,


Mike Alves


Newton Boot Camp

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2010 Change Your Body Boot Camps

Phase 5, Recovery Week Recap

Hello and happy hormones to you!  I’ve been rocking driveway strength workouts, cardio intervals at the beach (med ball slams paired with box jump intervals), morning mantra walks and being sucked in by the Lebron James free agency drama.

BUT I have also been learning a ton, working behind the scenes, eating great and thinking about you.

This is recap is full of content, so enjoy and I’ll see you on Sunday/Monday.

This week’s agenda:

• Phase 5 Recap
• Challenge Week Results
• Post M&T
• Survey
• Recovery Week
• Cardio Minutes
• Nutrition Tip
• Inspiration
• Got Questions?

Phase 5 Recap

Phase 5 was inspirationally titled, “Swagger into Summer:  4^th of July Ready!” , because as I wrote, “6 weeks from now, you’ll be celebrating our country’s history with your family and/or friends and you’ll be brimming with confidence, moving fluidly with a little hop in your step.  You’ll be exuding magnetic energy like you’re the celebrity with the “it factor”, feeling & looking your best and taking mental notes of both how many compliments you receive and what compliments you receive.”

So the burning question is did you Swagger?

Phase 5 consisted of 6 weeks of training, (5 weeks of boot camp and 1 recovery week).  You learned 3 routines, you M&T’d in the beginning and the end.  We had weeks of soreness, less soreness, progressions and challenges.  You experienced high intensity interval strength & conditioning, multi-planar do anywhere workouts, using minimal equipment.  Instead of standing around and watching me demonstrate, you did the exercises with me and then I went around and corrected form.

You did burpee rollovers, squatted like frogs, got up and down like Turkish people, sprinted, shuffled with bands, finished your butt, abs, lungs and total body, did body weight only workouts and did dumbbell and band complexes.  You moved a lot.  We introduced running in between circuits.  You partnered with different people.  The sweat slalom became a common occurrence.  You ate better (if you were smart).  We had new members.  Records were tied and broken.  And since you’re now swaggering with confidence and rested from a red, white & blue recovery week, you’re ready to do it all over again.

Challenge Week Results

4 Challenges.  3 Team.  1 Individual.

Results:

C#1:  3 Classes Beat the Strength, 2 Beat the Conditioning

C#2:  3 Classes Beat the Strength, 0 Beat the Finisher or the Conditioning

C#3:  0 Classes Beat the Strength, 3 Classes Beat the Finisher & Conditioning

C#4:  21 People Beat the 40 Minute Individual Challenge

To see the your stats, the team stats and the challenge summaries, click here

Post M&T

We measured and tested (M&T) at the beginning and end of each phase.  Each person should have improved and/or set a personal record in some capacity.  Some numbers were good, some awesome and some can still do better.

Some highlights were:

Shuttle Run:

Dean Pernisie tied Paul Cullen record for 17 shuttle runs.

4 Women touched 15 lines in 60 seconds, but Lynn Palmatier’s and Jennifer O’Leary’s record of 16 still stands.  Congratulations to Ellen Whalley, Debbie O’Leary, Jennifer O’Leary and Sonya Mead for hitting the tough to reach 15 mark.  (On a side note:  Alex, your wife is as fast as you!  You are a quick couple).

Push Ups:

Turns out Deb Rooney broke Marisa Cimino’s female class record of 27 at the beginning of the phase with an amazing 46, but neither record stood as Marisa broke her previous best with a 28 and Deb smashed her short lived female class record with a whopping 50 REGULAR PUSH UPS.

Paul Cullen rocked out 55 to top the males.

Frog Squats:

Laura Otting ribbit’d 54 times, which was the most by any man or woman this phase and 5 short of the female class record.

Laura as well as Marisa, Paul, Dean, Deb R, Jeff and Mary-Alice all topped 50 reps.  Great effort.  Picking things up off the floor and getting out of chairs when you’re gray and worn, should be easier for you than most because of the power you’re developing in these frog squats.

1-Mile Run:

Wow!  You were fast!  12 people broke the 9 minute mark.  4 of these people broke the 8 minute mark and 1 person broke the 7 min mark.

Sally Babigian (8:57), Alicia Straus (8:57), Todd Heberlein (8:50), Laura Otting (8:49), Jennifer O’Leary (8:42), Deb Rooney (8:33), Debbie O’Leary (8:31), Jackie Bunt (8:08 20 seconds short of her June 1, 2010 record setting run of 7:48), Jeff Evaul (7:59), Alex Whiting (7:54), Dean Pernisie (7:50), Paul Cullen 6:48 (*new class record) besting his previous best of 7:35 and Nick Toyias’ male class record of 7:06.

Survey

I read on a bathroom stall that “if you’re looking for a good time call…”…just kidding.

But if you desire to have the most exhilarating, rapid body transforming, boot camp experience of your life, then please share your feedback so I can show you a good time.  J  Click here for the survey.

Recovery Week

To read a about the benefits of recovery week, click here.

To read your recovery week plan click here.

Cardio Minutes

Week 5

Recovery Week Goals for Rookies & Returning boot campers:

1.  No strength, cardio only:   360 min

2.  Strength and cardio:  males = 175 minutes, females = 250 minutes

Please reply below with your cardio minutes for week 5 and recovery week.

Nutrition Tip

According to a new research study by the AJCN it looks like the bread on your burger causes more damage to your heart than the burger (but you already knew that).  This is something to consider since its BBQ season and especially if you already have a family history of heart disease.

Options:

1. Don’t eat high glycemic carbohydrates (e.g.  white buns or white rolls)
2. Limit consumption to splurge meals only (1-2 splurge meals/week).
3. Eat low glycemic carbohydrates (e.g. whole grain, dense buns or rolls).
4. Go naked.  Eat the burger or hot dog (proteins) with some avocado (fat) and greens (carb).

To read the article click here.

Inspiration

Susana Fantozzi, wrote on June 9

“Over this past weekend, my husband and I returned to our alma mater for his 25th College Reunion. On the way home, my husband said that a number of women commented to him on how good I looked! According to him, “Guys just don’t say those kind of things about each others’ wives.” So between the sweating and the nutrition… things are definitely improving!! Thanks in large part, to YOU!”

I’ve got lots of inspirational stories in the tank, in fact I just created a folder of stories to share with you.  If you’d like to share a cool story with us and provide inspiration for your peers, send me an email with your story, pics, video, etc…

Got Questions?

Ask me a question and I’ll answer them in the forums.

Cheers and wishing you an active weekend and a great start to next week.

Your coach,

Mike Alves

Newton Boot Camp

p.s  Measurements & Orientation are 8am, Sunday, July 11 at the Mackenzie Center.

p.p.s.  All classes begin on Monday, July 12.

p.p.p.s. Please post below the following:

1. Recovery Week cardio minutes
2. Results of recovery week strength workouts (what workout-A,B or C-, how long, feedback)

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Did you know the fascia of the body has 9 receptors and a muscle has 1 receptor?  This means you can store more energy and perform more work if you use your fascial system to loco mote.  (Think Elasticity or why Kenyan runners can run so fast for so long).






Did you know when you’re sick or recovering from injury you can speed up or slow down the healing process just by what you eat?  (Think complete protein, 1-2 servings of vegetables or fruits, whole grain and minimally processed starches (if you worked out) and the following good fats each day:  avocados, olive oil, mixed nuts, flax seeds and flax oil.  Plus add 3-9g of fish oil daily (these are what Dr. Berardi, who’s a really smart guy, taught us this weekend)






Did you know that the thoracic spine has 24 degrees of rotation whereas the lumbar spine has 10-12 degrees of rotation?  (If you lose range of motion in your T-Spine, not only do you increase your risk for low back and shoulder injury, but it affects your breathing by limiting the directions your lungs can expand (outwards from your chest, downwards into your stomach, side ways into your ribs and upwards into your neck).






I went to a fitness and rehabilitation conference in Providence this weekend and had the opportunity to meet many of the presenters, network with colleagues, learn new information and be re-inspired.  The above examples were just a few of the many nuggets I took home from this event, that directly affect you.




And now to this week’s recap.

This week’s agenda:

• Week 1 Recap
• Cardio Minutes
• You’re Invited
• Week 3 Theme
• Nutrition Tip
• Local Guest Day
• Questions

Week 1 Recap

We are 1/6 of the way to Swaggering into Summer and looking and feeling confident for the 4^th of July.  How was your 1^st week?


This past week we measured, tested the 9am & 6:30pm classes and taught you Workouts A-B (6am class will test Monday, June 7 and has already learned workout C).  Consider this your intro to boot camp week or “sore week”.

Cardio Minutes:

Week 2 Goals:


Rookies:  males = 150, females = 220


Returning Boot Campers:  males = 175, females = 250


*If you want to change your body, feel confident and swagger this summer, hit your cardio goals and report them to me on Monday via email or spoken word in class.

Nutrition Tip

Focus on behaviors.  Figure out what you want, and then figure out the behaviors needed to change.  Next start implementing these changes daily so as to form a habit.


(e.g.  Lose weight.  Eat a complete protein at every meal.  Build routine of eating complete protein into your daily meal consumptions.)

Week 2 Theme

Nutrition Discussion & Grocery Shopping Tour

Sunday, June 13 from 10-12pm will be the Nutrition Discussion (ND) and Grocery Shopping Tour (GST).


The ND will be from 10-11am at the Boys & Girls Club.  Class starts @ 11am sharp.  Plan to be there 10 minutes early and bring your nutrition handout.


If you’re personal goals are to prevent disease, look better and/or improve your performance you NEED to learn and MASTER nutrition.  If you don’t, you’re just spinning your wheels, sabotaging your success and yo-yoing until you’re ready to take control (is yo-yoing even a word?).


The GST will be from 11-12pm at the Stop & Shop on Watertown St, Newton, MA.  (You’ll learn how to navigate grocery stores efficiently and have the opportunity to prep your own meals from a pre-planned weekly meal plan)

Local Guest Day

I’m often asked, “can I bring a friend” or ‘can I come and watch your class?” Yes, but only on select dates and times.

Local guest day is scheduled for the middle class of the 3rd week. You are welcome to bring a guest to class on one of the below dates. Local guest day builds your support circle and lets your friends understand better what you do to look and feel so great.

• 6:30pm, 6/15 @ Mackenzie Center
• 6am, 6/16 @ B&G Club
• 9am, 6/16 @ Mackenzie Center

All guests must complete a registration packet PRIOR to participation.  Click Here to download and e-mail your guest a registration packet to complete.


Non-Local/Out of Town Guest Day:


These guests are welcome anytime, but must be planned with me.  Please have these guests complete the guest registration packet and submit via e-mail prior to attendance.  You’ll never have to skip a beat when family, friends or colleagues are visiting.  Just bring them with you and create a new bond.

Got Questions?

Got a question?  Ask Mike! Visit:  http://bootcampboston.com/category/ask-mike/

Cheers and wishing you a week of personal records!




Your coach,




Mike Alves

Newton Boot Camp

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Swagger into Summer

Part 1:  4^th of July Ready

By Mike Alves

My girlfriend tells me I have this swagger when I walk.  When I worked at BSC, my colleagues used to take turns doing Mike walking impressions.  I have no idea.  I’ve never seen myself walk or swagger, but if you say I have swagger, I’ll take it as a good thing.  I’m just being me.


Swagger defined by dictionary.com reads:


Swag.ger

–verb (used without object)

1.

to walk or strut with a defiant or insolent air.

2.

to boast or brag noisily.

To me, that reads unappealing, negative and a major turnoff.  But lucky for you we’re going to create our own definition.


Swagger defined by Change Your Body Boot Camps reads:


Swag.ger

-verb (used without inhibitions)

1.

To walk fluidly with confidence and head held high.  To move with purpose while exuding endless energy.

2.

To carry yourself in a relaxed and unintentional manner or ease with presenting your best self when no one’s looking.


Why is swagger important to you?  Because 6 weeks from now, you’ll be celebrating our country’s history with your family and/or friends and you’ll be brimming with confidence, moving fluidly with a little hop in your step.  You’ll be exuding magnetic energy like you’re the celebrity with the “it factor”, feeling & looking your best and taking mental notes of both how many compliments you receive and what compliments you receive.


Can you picture it?  Where are you celebrating?  What are you wearing (you better be wearing something special that makes you feel great and compliments this swagger)?  Who are you talking with?  What do they say to you? How are you feeling inside?  Are you glowing?  You know when you glow on the inside, it shows on the outside.

If you have trouble seeing yourself like this, try imagining someone who has the swagger or glow that you’d like to have.  Picture them moving, talking, how they’re dressed.  Are they calm & relaxed or nervous and anxious.  What do people say to them?  How do you think that makes them feel?  Now try to imagine yourself in their shoes, looking out of their eyes.  Can you do it?  What’s it like?  Can you feel the swagger?  O.K., now remember that picture.


We have 6 weeks until 4^th of July and that picture becomes reality.  It’s both a lot of time and not a lot of time.  There are 5 weeks of boot camp and 1 week of “recovery” (notice the quotes).  This will be a very exciting phase for you.

Phase 5

Phase Overview

• Phase 5
• Cardio Minutes
• New Rookies
• Nutrition Tip
• Nutrition Discussion
• Questions

Cardio Minutes*

Phase 5, Week 1 Goals:


Rookies:  males:  125 minutes, females 190 minutes

Returning boot campers minimums:  males = 175 minutes, females = 250 minutes

Weight Maintenance / Fat Loss:  males = 100 minutes, females = 170 minutes,

(highly subjective to each individual, use these as a guideline; it may be more or less)


*Above minutes are based on weight bearing cardio.  Weight bearing cardio is most any cardiovascular exercise performed on your feet.  (e.g.  speed walking, running, hill sprints, flat sprints, elliptical, roller blading, ice skating, “ball sports”, stair master, step mill, hiking, jumping rope, Burpees, jumping jacks, high knee runs, DB swings…  Skiing and snowboarding count, but only the downhill portion, not lunch or chair lift times.)  Non weight bearing cardio exercises like rowing, swimming, cycling are considered ½ time.  These are great and enjoyable choices for cardio exercise, but they will only count as ½ time.


Monday of each week is when you report your cardio minutes for the previous week.



Returning boot campers please report your week 4 recovery week cardio minutes by replying to this email.

Phase 4, Week 4

Rookies

Please welcome Jennifer Roy, Deb Rooney, Nancy McAuliffe, Dean Pernisie, Phil Gerrard, Nancy Caira, Mike Martsen, Alex Whiting, Rochelle Acker, Ellen Whalley and Galen Boyer.  Welcome back Gerri Koslow!


LEADERS or all-stars and sophomores, would you please take a rookie(s) under your wing and serve as a mentor.  I have been told that boot camp is a bit intimidating because everyone is so fit.  Thank you!


Rookies.  The pace of class will be very fast.  Please remember everything is set to time, so you can go at your own pace and that there are 3 levels to each strength exercise:  beginner, intermediate and advanced.

Nutrition Tip

Whites.  If you want to lose, keep on or gain weight, eating or not eating white foods can help you get there.


White food examples:  white potatoes, white rice, white bread, white flour, white bagels (plain), white sugar, pasta, crackers, cookies and chips.

Nutrition Discussion

Save the date.  Sunday, June 13, from 10-12pm @ the boys & girls club, 675 Watertown Street, Newton, MA.


You’ll learn what to eat, when to eat and how much to eat.  This isn’t a diet.  This is nutrition for an active lifestyle.  I’ll teach you principles that are simple to remember and will encourage you to play with your food.  J  Think abundant energy, no food comas, stabile blood sugars, reduced risk for disease, weight loss, lowered body fat, lean muscle building, body type recommendations, meal plans, healthy grab & go meals, dining out and traveling strategies, food shopping and meal prepping.


RSVP now, if you’re tired of spinning your wheels.

Questions

Got questions?  Ask Mike here:  http://bootcampboston.com/category/ask-mike/ You’ll get answers and you’ll be helping your teammates.

Cheers and let the swagger training begin!  J


Your coach,


Mike Alves


Newton Boot Camp


p.s.  returning boot campers, please reply with your cardio minutes

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Phase 5 Rookies & Any Returning Boot Camper

Measurements & Orientation

8am, Saturday, May 29

Mackenzie Center.

1^st come, 1^st served.

Man I am fired up right now.


Why? Because you’re changing your body and your life.  See for yourself.  Check out the challenge week results by clicking here:  http://bootcampboston.com/challenge-week-phase-4-2010/


Did you notice, not all of the results were posted YET? That’s ok. There’s still 4 more days to get the workouts in and posted and since you have 1 big obstacle to climb over before phase 5 begins, you should have extra motivation.

Memorial Day Weekend.

This is the time to show off your results -body changes, energy and fluid movements- and celebrate heroes, see family and reward yourself. It’s also the time to prevent setbacks, self-sabotage and losing momentum.



What’s the best kind of reward? A splurge meal is a good place to start! 



How do you prevent setbacks, self-sabotage and losing momentum? Burn & Earn (and 2^nd helpings of self control)

Here are some Memorial Day tips & tricks.

• 240 minutes, minimum cardio goal over the 4 day weekend minimum.
• Do cardio before, during and after events.
• Play games:  hoops, volleyball, tennis, soccer, ping pong, bocce, etc..
• Be active for hours.
• Stand vs sit
• Get a challenge workout or the fat loss jumpstart workout in during the morning.
• Drink water.
• Eat vegetables
• Don’t munch on empty calories.
• Eat protein.
• Push the plate away.
• Put the fork down.
• Invite people to train with you; everyone needs to exercise.

This week’s agenda:

• Memorial Day Weekend
• Challenge Week
• Shout Outs
• Cardio Minutes
• Nutrition Tip
• Measurements
• Phase 5:  6:30pm

Challenge Week

You did 2 challenges in class and hopefully 2 challenges on your own.  What did you think?  Were they hard or were they all hype?  Were they fun?  Do you feel like they made your body change?



To see the results, click on Challenge Week.

Shout Outs

Becca A, Alicia S and Paul C rocked the 1-arm DB Snatches which got me pumped up because that’s a very complex, body shaping exercise



Cindy H for the image I have of her sprinting with sheer determination to drop her straw in the bucket to help her 6:30pm teammates beat the SDLA Challenge as I counted down the last 7 seconds.



Mary-Alice T for placing 1^st in her contest.



Jackie B, Marc G, Marisa C and Susan K not only made time to do a challenge workout, but had the courage to report their results.  Thank you Jackie for completing both challenges; Marc G for the understated, that was a “tough and challenging workout” comment.  Marisa C for completing 2 finishers (b/c she was moving so fast) during the individual challenge.  Susan K beat the individual challenge and then ran for an extra 9.5 minutes.

Cardio Minutes:  Week 4

Recovery Week Minimum Goals:



Rookies / Returning Boot Campers:  males = 175, females = 250



Please post your cardio minutes below.

Nutrition Tip

(1) To change your body the fastest, keep it simple.  From the ground, the farm and/or the ocean to your plate.  Call it a raw food diet, call it a whole food diet, call it whatever you want, but keep it simple.



(2) To build your culinary talents aim to cook 1 new recipe / month.  At the end of 12 months you could have 12 new recipes under your belt.  As you may or may not know, I’m a big fan of Gourmet Nutrition 1 & 2.  They’ll compliment what you do in class and as you’ll learn, the recipes are delicious, nutritious and easy.

Recovery Week Theme

Measurements

Last weekend we held measurements.  Everybody changed in some fashion.



One person:

• Maintained weight, while losing fat and adding muscle.
• Lost 16 lbs in 4 months.
• Lost inches only.
• Gained 12 lbs of muscle, 3 lbs of body weight, lost 5% body fat and 9.5 lbs of fat.
• Lost 3.5 lbs since March
• Lost 4 lbs in 3 weeks and gained 1.5 lbs of it back in the form of muscle
• Gained 1.5 lbs of muscle and lost 2 lbs of fat in 4 weeks
• Lost 6 lbs of fat in 7 weeks
• Lost 2 lbs in 4 weeks, even after a splurge meal the night before
• Dropped 2 dress sizes, 11 lbs of fat, BMI into the healthy range and 4.6” off waist & 2” off hips in 11 months

You may or may not be impressed by these #’s, but here’s the take home.  Their bodies and lifestyles are changing for the better.  The faster they implement the whole “plan” the faster their changes happen.



Tomorrow, Saturday, May 29, 2010 at 8am we’ll be holding Measurements & Orientation at the Mackenzie.  Show up if you can.

Phase 5:

No class on Memorial Day.



Class Schedule for Week 1 Only:


6am, T / W / F

9am, T / W / F

6:30pm, T / Th / and Saturday at 9am*

*all are welcome to attend
**The 6am class will only have ½ a gym as the B&G club will be using the other half for awards ceremonies.
***We will be testing on Tuesday for the 9am and 6:30pm classes and on the following Monday for the 6am class.  Post testing will be the last classes at the end of the phase.

Cheers and Happy Memorial Day Weekend!



Your coach,



Mike Alves



Newton Boot Camp



p.s.  Burn & Earn Baby!



p.p.s.  please reply now with your cardio minutes for week 4

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It’s Fabulous Friday and guess who’s metabolism is racing.  That’s right.  Yours is from your last workout.  Feels good doesn’t it.


Well the karma is contagious as my metabolism is racing too.  I’ve had a great week with some good lifts.  I banged out 3 handstand push ups against a wall for my 1^st 3 handstand push ups in my life (my 2010 goal is 20).  I pulled 335 lbs on a deadlift and missed 350 during 2 attempts (2010 goal is 405).  I’ve got some work to do on the latter.  How are your 2010 health & fitness goals coming?


Yesterday was my mom’s birthday (she’s 29 again), so I’m heading to the Lud for the night to show her some love, but since we’re talking about love, let’s move on to the week 3 recap where we talk about the love your giving to yourself.




This week’s agenda:

• Week 3 Recap

• 6AM Class
• Cardio Minutes
• Nutrition Tip
• Week 4 Theme
• Thank you
• Weekly Weigh Ins
• Measurements
• Phase 5:  6:30pm
• Shout Outs
• Cool Things
• Questions
• Summary

Week 3 Recap



Love.  Simply put, give love to yourself and yourself will give love back to you in bucket loads.

We introduced the hoo-rah chant this week to represent every time you hit the top end of the rep goal.  It’s difficult to achieve, but not impossible, but will make you feel pretty awesome when you get to shout it.  So, with the exception of a premature, cry wolf hoo-rah chant (I’m smiling and you know who you are), when you hear it, get pumped knowing your training with people who are busting their butts.

In class conditioning.

You’ve noticed your cardio minutes going up.  I want you to move more and pretty much have only active rests during your 60 minutes.  You’ve probably noticed your conditioning workouts getting tougher, but at the same time, I sure do see lots of smiling faces.  I’ll take it as meaning you’re associating fun with challenging body changing workouts.

6AM Class

Look, I know it’s early to get up and I know you need to start your day, but know a couple of things.

#1:  You agreed to follow the whole plan when you signed up, not just the parts you want.

#2:  Doors open at 5:50am.  Get in, set up and start moving.  Roll, stretch or walk.  You’ll feel better, perform better and reduce your risk of injury.  Don’t be late and don’t sit on your butt waiting.  Get Moving!

#3:  Missing the rolling, mobility or warm up and leaving before stretching is setting you up to fail.  When I tore my meniscus and different knee flexors while running, I ignored stretching and rolling that day even though I knew I was stiff, had knots and was tight.  I had the best run of my life and just before I finished, “pop”.  If I could do it again, I’d be smarter.  Use my failures and ignorance to your advantage.

#4:  Your program is designed to yield fast body changes and to teach you how to sustain the results over a lifetime, however every aspect is interwoven and dependent upon the others.  Be smart.  Exercise can be safe and fun!

Cardio Minutes:

Week 4 Goals:

Rookies / Returning Boot Campers:  males = 175, females = 250

Nutrition Tip

Water:

It’s the fountain of youth and overlooked because of its simplicity.  95% of beverages I consume on a weekly basis are water.  Sometimes a shake (I have different goals than you) and sometimes a green tea (which counts as water).  Water can be served on ice, cold, room temperature, flat, sparkling and with fruit.  It can be bottled or from the tap.  Filtered or not.  You’ll save bucket loads on your annual beverage bills and feel awesome almost immediately.  Many health problems can be solved by drinking water and you get get a smoking hot, high performing bod from drinking it.

Aim to drink ½ your body weight in ounces.

Week 3 Theme

Local Guest Day

Thank you to Carol Vaghar, Michelle Markert, Sally Babigian and Cindy Hutter for introducing us to Melissa Sydney, Christine Elder, Sam Vaghar, Ellen Whaley and Rochelle Acker.

Weekly Weigh Ins

We introduced weekly weigh-ins for those who want to be weighed (9am class, you haven’t experienced it yet).  We’ve done it 2x now with both the 6:30pm and 6am classes.  If you would like some extra accountability and to keep track of your weekly “kick butt” weight (weight with shoes on, following class), feel free to stick after class to be measured.

If you choose to get weighed, you have to get weighed each week, or else face a life of dust bunnies accumulating in corners around your casa.

Measurements

Phase 4-Post Camp Measurements

Saturday, May 22, from 8-?

Save the date.  These are 4 minute appointments that you must rsvp for.  First come first served.

Phase 5:  6:30pm class

Memorial Day week the schedule will be as follows.

No classes on Monday.  First class starts Tuesday, June 1.

6am, T / W / F

9am, T / W / F

6:30pm, T / Th / and Saturday at 8, 9 or 10.

*6:30pm class please vote:  click here:

**all are welcome to attend, but only 6:30pm boot campers get to vote on the time

Shout Outs

Julie Bourgoin gave a shout out to Michelle Markert for helping her get her cardio minutes in by inviting her to workout together.

Inspirational Story

Check out this woman! Her start reminds me of many of our team members.

Got Questions?

Got a question?  “Ask Mike” and I’ll answer them in the blog.

Summary

• Week 3 recap
• Hoo-Rah’s for rep goals
• Report Cardio Minutes tomorrow
• Water = Fountain of Youth
• Challenge Week
• Weekly Weigh Ins
• Post Camp Measurements
• 6:30pm class reschedule
• 72 and doing Ironmans
• Ask Mike

Cheers, TGIF, Happy Hormones and Burn & Earn baby!

Your coach,

Mike Alves

Newton Boot Camp

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