Please post below, what you did for cardio each of the last 2 weeks.  List the totals separately.

Wk 5=

Wk 6=

Cardio Minutes:

Week 5

Week 6

test

Please reply below with your total cardio minutes for last week, your full name and any other comments you’d like to share.

Please know that your words will be able to be read by others, but we are doing this so you may inspire your peers, to use accountability to motivate and to keep my inbox from overflowing.

Cheers and see you Wednesday @ 6am.

Your coach,

Mike

Turkey Workout Summary

Wednesday, November 18 was the 2nd Annual Gobble, Gobble Turkey Toss, Give to Hungry Learn Fat Loss, Charity Workout.

I know that’s a mouthful of words, but isn’t it symbolic of thanksgiving, a mouthful.  (ba-dum, bump)

2009 Gobble, Gobble Turkey Toss, Give to Hungry, Learn Fat Loss

Change Your Body Boot Camps

Bishop Mackenzie Center, 1337 Centre Street, Newton, Ma

From back row left to right:  Dick Rodgers, Jonathon Alves, Lauren Alves, Louise Civetti, Ben Kaplan, Lora Gross-Kostka, Amy Travers

Front Row Left to Right:  Helen Rousseau, Karen Axelrod, Marisa Cimino, Mike Alves

This year we had 9 participants, down from 18 our first year, but really good with only a week’s notice and ZERO marketing outside of an e-vite.  We collected 11 frozen Turkeys for the Bristol Loge Soup Kitchen of Waltham and can feel good knowing we helped someone out by giving some love.

Dick Rogers, the man who sacrifices his Thanksgiving to make 100′s of others have a better day, was kind enough to come and collect our turkeys.

Check out Dick as he tells us about the Bristol Loge.

Now…, we did a good deed, but… what about the workout Mike?

Well, let’s just say, I hit a homerun and rocked my guests.  First off, I chose the wrong music and played some seriously aggressive rock & roll.  Normally I play pop music / dance music to get everyone feeling happy, but the aggressive rock certainly got everyone training hard.

Second, the workout was tough.  It was a fat loss workout designed to burn a ton of calories during the workout (stored muscle glycogen, aka  carbohydrate) and then spike their metabolism after the workout (called Excess Post Exercise Oxygen Consumption / EPOC) to burn a higher rate of fat calories than they would compared to their normal resting metabolic rate.

Here’s an e-mail I received the next day by boot camp participant, Ben Kaplan.

From: “ben
To: Mike
Sent: Thu, November 19, 2009 1:00:38 PM
Subject: Great Workout

Hi Mike,

Thanks for the workout last night.  I feel great today — sore in several places — but great.  I went to bed at 10, about an hour earlier than I usually do, because I was so tired, and slept incredibly soundly.  I woke up at 4 but later went back to sleep for about an hour.  What I want to tell you is that I’ve felt strangely good throughout the day.  It feels like the kind of euphoria you get after an intense workout only in a more sustained and mellow way.  Thanks again.

Ben Kaplan, 41,
Attorney,
Newton, MA

Pretty awesome, Ben and I swapped e-mails after that and he wrote, “thank you again!  That was a great workout.  I went for a 3-mile run this afternoon and had a surprising amount of energy at the end.  I was able to finish with speed instead of limping through to the end.  Terrific!”

Thank you Ben for participating and for supporting others.

Then, as if it was clockwork, my cousin Jonathon sent me a simple e-mail that read:

---

From: Jonathan Alves

To: Michael Alves

Sent: Thu, November 19, 2009 12:14:19 PM
Subject: Great Work out last night-feel great today!

Jonathan Alves

Sales & Marketing

Southboro, MA

Why am I sharing?  I guess, for one it made me feel good to know Ben & Jon enjoyed their workouts and 2, neither of them do fat loss workouts, but were courageous enough to give it a try.

If you’d like to be added to our charity boot camp list, please fill out my contact page and I’ll let you know how.

If you’d like to join Change Your Body Boot Camps and experience the feelings they experienced everyday, while changing your body and having fun exercising, go ahead and click here to try us out for 2 weeks.  It will be one of the BEST decisions you’ve made in a long time.

Cheers!

Happy Thanksgiving!

Your coach,

Mike Alves

p.s.  Here’s a video of us loading the giving truck!

Bootcampboston.com

Mikealves.com

Mikealves.blogspot.com

Changeyourbodychallenge.com

Greetings!

One of the things my clients find special about their Newton Boot Camp is the continual solicitation of their feedback.  Between surveys, phone calls, e-mails, after class conversations and messenger pigeons I truly do my best to customize both the service and the program to their goals and their needs.  So far it’s worked out tremendously.

Here are 2 great e-mails I received from clients today answering questions I had asked previously.

From: Nanna R
To: Michael Alves
Sent: Friday, September 4, 2009 10:24:11 AM
Subject: compliment

Hi Mike,

Thanks for a great workout this morning! I was so tempted not to show up this morning after a particularly unproductive yet stressful week. But I am of course glad I did show up! These workouts fuel my day. I bought some heavier weights but was too tired to bother putting them in my bag this morning…they were sitting NEXT to the bag. Will bring them next week.

Love the elastic band running, love the sharks and minerals game…and actually love sprints in general, and love the relief when we are finally done with the “Who wants to be a millionaire” part. If you like, I can share with you some of the games I use with my Strollerfit moms. I will definitely introduce the Shark game once we move inside again!

I love the new music during the cardio part and I love how constantly semi-sore my butt feels. There is good energy in this group.

Have a wonderful weekend, see you Tuesday!

Nanna

6 “LOVES” in ONE e-mail.  Wow!  I am flattered to know that I am doing something right and now determined to get 7 “LOVES” in one e-mail. 

Thank you Nanna for both your feedback, your referrals and your effort.  You are a star, even though you’re only a rookie (wink).  Cheers!

---

From: Florence Chan
To: Mike Alves
Sent: Friday, September 4, 2009 10:36:41 AM
Subject: Thank You!

Hi Mike,

I just wanted to take a moment to say thank you for being such a supportive, encouraging, and an all around awesome COACH! I was just talking with some friends this morning about my 1 mile run last week.  And it occurred to me that I didn’t properly thank you for your encouragement and even offering to spend extra time running with me (and mapping out a route) to meet my 1 mile goal.  You always go the extra mile (no pun intended…lol) and it’s very much appreciated.  Thank you for always taking the time to listen and to help me find ways to meet my fitness goals.

Thanks Coach!

Flo

P.S. I will try for 1.5 miles this weekend, just because you asked me about it yesterday.

__________________________________________________________________________________________________________

I did send Flo a personal e-mail for her misuse of the word “try” instead of “complete”, “run” or “finish” in her p.s.

Didn’t the all mighty Yoda say, “try and you will fail…”?  AND in case you didn’t know, Flo is a superstar & super teammate, a camper of the week and has a smile that will light up a room.  Don’t you Flo! 

________________________________________________________________________________________________________________

Listen, my job is to get my clients in their best shape.  That’s what they hire me for.

• They want a plan,
• They want to know that it’s going to work,
• They want to know that I’ll be there for them,
• They want to know everyone else is fully committed,
• They want to leave the thinking up to me so they can just focus on doing.
• They want an escape.
• They want an experience.
• They want to change their body and transform their lives.

And they’re getting it.  How about you?  Are you ready to change or are you happy with how things are?