Quarterly Overview:  Q3, ‘11

This quarter the goal is to switch from fat loss based programming to fat loss-muscle building and performance, but before I explain further we need to establish a baseline understanding of how Change Your Body Boot Camps is structured.  Overall it’s designed to take out of shape, overweight people to their best shape, in the fastest time possible while making it fun, safe and sustainable.

+

=

BASELINE UNDERSTANDING

Click here to read the baseline understanding of what CYBBC can and cannot do, what weight loss vs. fat loss programming looks like, what’s the difference between the two and how abs are made in the kitchen.  Go ahead and click here for a refresher.

WL & FL vs. Fat Loss-Muscle Building and Performance Programming

Now that you know the subtle differences between Weight Loss (WL) programming and Fat Loss (FL) programming, Fat Loss-Muscle Building and Performance Programming (FL-MB-P)is where your training takes it to the ultimate level and the timing is just right because its summer, when you’ll be wearing the least amount of clothing in public and being more active outdoors.  Its beach season so you’ll want beach muscles and it’s a big sports season, so you’ll want to perform at a higher level and peak for your playoffs, races and fall pre-seasons.  Your programming will continue to use the same equipment we’ve always used and the same rep ranges (hypertrophy, 8-12 reps, and endurance, 12+ reps), but we’ll be intentionally differentiating workout days between strength & acceleration days.  The strength days will be hypertrophy workouts (8-12 reps), but they’ll also include some strength (3-7 reps) and power (1-5 reps) days.  We can’t yet bring in 125 lb. dumbbells, but we can use your body weight more effectively and chose more challenging exercises that you might only be able to do 1-7 times in the allotted time.  This would represent a strength workout and have a similar whole body system response.

The acceleration days will use movements that require a bit less skill and/or use a bit less weight so you can focus on accelerating as fast as possible.  When you want to develop Force, the equation reads, Force = Mass x Acceleration, but it mine as well read when you want to build muscle, get stronger and perform better = lift heavy x lift fast.  And if you want to lose fat, while building muscle, getting stronger and performing better, lift heavy x lift fast and take minimal rest.   The strength workouts will cover the mass portion and the acceleration or endurance rep range days will cover the, obvious acceleration portion.

We’ll include exercises (some isolation movements), tempo and exercise order designed to get the beach muscles popping and we’ll add an extra workout day (Workout D) or 2 (abs) to your weekly schedule so you can peak now.  We’ll use drop sets, finishers and dynamic interrupts to help get us there fastest.

Our in class cardio workouts we’ll compliment the above goals and we’ll use themes (workouts/exercises) from soccer, volleyball and running based sports so you can peak for them as well.

All in all, this will be the most challenging quarter to date of 2011, the quarter in which your physical potential is pushed, pulled and stretched to its limits and a driving motivator for you to make abs in the kitchen so you can have beach muscles, be beach ready and peak your performance this summer instead of next summer.

Summary

In summary, as the weather, seasons and sports change so will your programming.  You’ll be more active in the better climates, so I’ll challenge you accordingly.  This will result in increased soreness (you’ll feel like a rookie again), but your body will adapt and provide exciting new changes and you’ll continue to lose weight or lose fat depending on your goal, nutrition consumption and cardio efforts.  Either way, enjoy the process, your teammates, your experience and the pursuit of your genetic potential and the limitless and bountiful rewards it brings.

Your coach,

Mike Alves

p.s. if you have a question or would like to comment please post it below.

p.p.s.  How’s your training going so far this month?

Great Weekend to you!  Gosh, don’t you love holidays and switching your brain from one thing to the next.  This weekend I’ll be accompanying Vanessa to her friends’ wedding.  It’s supposed to be a very gallant affair, it’ll be all over the radio today on Kiss 108 (if that’s the station Matty in the morning is on) and I think Vanessa said something about a Yacht.  So, it should be a cool experience.

Got my training in this morning and kicked my own butt again.  New phases are TOUGH.  Sweat was pouring like I just climbed out of a pool.  At noon, I’ll get on the floor and roll / stretch for 30 minutes while listening to Pandora’s Black Eyed Peas station, while I get loose and excited for some dancing tonight.  Last time I saw the bride to be, she and I accidentally had a friendly dance off in which the entire event turned and watched, so I better be ready, just in case. 

Speaking of fun, here’s your week 1 recap.

This week’s agenda:

• Cardio Minutes
• Week 2 Schedule
• Quarterly Overview
• Phase 6 Overview
• Weekly Themes
• Rookies
• Guest Day
• Nutrition Discussion & Grocery Shopping Tour
• Post Measurements
• Quarterly Testing
• Facebook
• Shout Outs
• Sugar

Cardio Minutes:  Week 1

Cardio minutes are tough to earn in class during week 1 b/c of the technical aspect of the exercises.  Progressive weeks will be better.  Remember to always skip rope in place at a 1+ second per rep pace.

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)

Rookies / 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.

Week 2 Schedule

6am, T / W @ B&G, Fri @ Mackenzie

9am, T / W / F @ Mackenzie

6:30pm, M / T / Th @ Mackenzie

Quarterly Overview

To read the Quarter 2 Overview, click here.

Phase 6 Overview

To read the Phase 6 Overview, click here.

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

Rookies

Please welcome rookies Lori Arnold, Lynn Coulombe, Susan Rivers and Julie Lindstrom. Please welcome back Maria Vacca.  Returning boot campers would you please help your new teammates to feel comfortable in class, recognize their efforts, encourage them when they need it and show them the right way to do exercises by being good exercise models (yes now add exercise model to your resume-wink).  J

Guest Day

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

• 6:30pm, Tues, June 7 @ Mackenzie Center
• 6am, Wed, June 8 @ B&G Club
• 9am, Wed, June 8 @ 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.  Send your guest here to complete the registration packet:  http://bootcampboston.com/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 guest registration packet found here:  http://bootcampboston.com/guest.

Nutrition Discussion & Grocery Shopping Tour

Is Sunday, June 5 from 10-12pm at the Boys & Girls Club, 675 Watertown St.  Come learn what to eat, when to eat and how often to eat for weight loss, fat loss / weight maintenance and performance or muscle building.  Learn what the strengths and weaknesses of each body type are and what you need to do if you want to change or stay the same.  Learn the big 4 macronutrients to have at every meal if you want to stabilize your blood sugar and your hunger.  Learn how starches can help you recover from intense exercise and gain weight / build muscle if you so desire.  Lastly learn how the program provides flexibility, aka, splurge meals as a reward for your discipline.  Thursday I’ll ask you to RSVP and the Nutrition Handout goes out Friday.

Post Measurements

Will be Saturday, June 11 starting at 7am.  You’ll need to rsvp to get your time slot.  Click here to RSVP.  Remember to NOT splurge Thursday or Friday night leading up to measurements, to get full & deep sleeps, eat clean, get your training and cardio in and come right after waking up and before breakfast.  Dress how you’d like to be weighed and photographed.

Quarterly Testing

Testing will immediately follow Post Measurements and will measure your physical performance for anaerobic conditioning, lower body strength endurance, upper body strength endurance, local muscle endurance and finally aerobic endurance.  In addition you’ll learn an excellent warm up routine for any sport, but most specifically for running or running sports.  To learn more about what testing is and why we do it, click here to read.  To reserve your spot sign up here:  http://bootcampboston.com/quarterly-overview/quarterly-testing/

Facebook

If you’re on facebook.  Become a fan and like us:  http://www.facebook.com/changeyourbodybootcamps

Shout Outs

• Phase 6, Perfect Attendance:  Sally Babigian, Chrissy Thurmond, Helen Rousseau, Susan Kessel, Jennifer O’Leary, Alicia Straus, Kay Coughlin, William Weinreb, Carol Vaghar, Charlotte Vanlier, Marisa Cimino, Jackie Bunt, Lisa de Lima, Lisa Griggs, Deb Rooney, Mike Marsten, Deb Hicks, Anke Vorbau, Amy Sparby, Eva Chittenden, Stella Lee, Krista Kett, Carol Gray, James Glanville, Laurel Britt-Webb, Kathy Krongel, Todd Heberlein, Fred Hollister, Rachel Viscomi, Mary Magre, Stephen Allen, Louse Civetti, Ceci Dunn, Katie Doyle, Hillary Ashton, Cathy Devoe, Jennifer Mendelsohn, Christine Dunleavy, Lori Arnold, Lynn Coulombe, Julie Lindstrom, Sharon Russo and Cindy Hutter.

• Cardio High Fives (p5, wk3): Sally Babigian, Chrissy Thurmond, Marisa Cimino, Jackie Bunt, Lisa de Lima, Kristen Pepe, Mary Magre, Ceci Dunn, Christine Dunleavy, Soorena Farboodmanesh, Cindy Hutter and Maria Vacca.
• Cardio High Fives (recovery week):  Mary Magre, Ceci Dunn, Cindy Hutter, Chrissy Thurmond, Susan Kessel, Carol Vaghar, Marisa Cimino, Jackie Bunt, Deb Rooney, Anke Vorbau, Kristen Pepe, Kathy Krongel and Scott Timmins.
• Carol Vaghar for getting up for a 6am class because of a schedule conflict.  Hillary Ashton and Laurel Britt-Webb for also making time to attend the 9am and 6:30pm classes because of schedule conflicts.  Chrissy Thurmond for leaving “after” boot camp to start her travel plans instead of before.
• If you have a heart rate monitor, I highly encourage you to wear it during class to track how hard your training.  It will provide additional motivation.  If you find it or feel like it’ll be “one more thing”, then skip it.  Hillary Ashton reported a max heart rate of 184 during W-C and burned 700 kcal and 633 kcal in W-B & W-C respectively.  Pretty cool.  I always knew we’d burn 500+ kcal in 60minutes, but to be honest I thought we’d be closer to 1000kcal.  Maybe you could test it as well.

Sugar:  raise your hand if you want to live!

Is Sugar Toxic? By Gary Taubes of the NY Times Magazine.   Everything in moderation used to be the safe route, but that may not even be good enough in this case.  It might be time to categorize sugar with tobacco and narcotics, but fructose might be even more lethal, so, less is more for health and low body fat percentages.

Your coach,

Mike Alves

Newton Boot Camp

p.s.  2011 high school or college graduate boot camp gift packs.  $137 for 1 phase or $97/mo for 3 phases.  Click here to learn more.  Deadline to purchase is midnight, Monday, May 30.

Saturday, June 11 upon completion of all measurements, which start at 7am, will be Quarterly Testing.  If you’re being measured, you’ll want to bring a protein, carb shake or smoothee with you to consume prior to testing.  Less is more in this case and if you want to have caffeine, you can, but not until after you’re measured if measuring.

Remember, physical testing tracks your strength & conditioning performance by testing your anaerobic conditioning, your lower body and upper body strength endurance, local muscle endurance and aerobic conditioning.

Go ahead and click “Buy Now” below to sign up for Quarterly Testing.

Phase 6 Overview

http://bootcampboston.com/phase-overview/2011-p6-overview/

Phase 6 will be the last phase of the quarter and will be followed by Post Measurements and Testing.  We’ll have 3 different routines, I call them, Workout A, B and C and each will be different, yet the same.

The rep ranges for each workout will be around 10 reps, which induces hypertrophy, a fancy way of saying you’ll get a lot of shape (ladies) and you’re muscles will get bigger (fellas), normally hypertrophy training is good to add size or bulk up, but when you take out the rest periods (and starches / liquid calories) while introducing inverted rest periods (we rest less than we work), it reduces the chance for bulk, allows you to maintain your lean mass, gain favorable shape and if combined with your nutrition and cardio plan, will allow you to decrease your body fat!  Yes!!!

Basically, show up to class, eat less and move more if you want to lose weight; show up to class, eat right and move right if you want to lose fat and see me if your goals are performance and/or muscle building for a more specific approach.

Workout A will be (2) 10 minute continuous circuits and Tennis Conditioning (we’ve increased work to rest ratio from 15:15 to 20:10).  Workout B will be a 1^st time ever in CYBBC history a 20 minute continuous circuit consisting of 2minute rounds in which you circuit through 4 exercises, performing 10 reps per exercise while resting the remaining time.  We’ll continue our YTWLI shoulder finisher, but progress it to the floor and do the letters from a plank.  The conditioning will be the instant smile inducing Base running.

Workout C will be a Tabata workout (20:10) and 4minute Continuous Partner Band Relays for Conditioning.  The Tabata workouts are one of my favorite for glycogen depletion following a splurge meal, because it always sucks me out and gets me cut, while leaving me extremely sweaty with great shape to my muscles.  The band relays, will be very familiar, but in the continuous fashion it will allow you to work maximally for shorter sustainable periods at a significant caloric cost.  (burn baby burn!).

The TRX exercises this phase will be Anti-Rotation Presses (core) on W-A, Vertical Pulls (chin up progressions) on W-B and Horizontal Pulls (Inverted Rows) on W-C.

One of your peers from last phase said that phase 5 was the best phase ever and positive sentiment has been expressed by others, so I anticipate you loving your experience and results earned during this phase # 6.

Below is a breakdown of the weekly themes for the phase.

Week #	Day 1	Day 2	Day 3
May 23	A#1:  sore week:  (2)-10min Cont. Circuits, 3 exercises/circuit, 10 reps/ex; 1min rest in b/w., 4-5 rounds is goal	B#1:  sore week:  Continuous 20min circuit, 4 ex, 10r/ex, 2min/rd, rest remaining time in round	C#1:  sore week: 20:10, 4 circuits of 8 rounds, 10-12 reps / exercise
May 30	A#2:  less sore week:  (2)-10min Cont. Circuits, 5=6 rounds is goal	A#2:  less sore week:  Cont. 20min circuit w/ 2min rds	B#2:  less sore week:  20:10
June 6	A#3:  Record Week:  (2)-10min Cont. Circuits, 6-7 rounds is goal	B#3:  Record Week: Cont. 20min circuit w/ 2min rds	C#3:  Record Week:  20:10
June 13	A#4:  Individual Challenge- 15 Round Strength,, 192 Rep Tennis Conditioning	B#4:  Individual Challenge (20min) 400 rep Strength, 1Round (321) Shoulder Finisher, 15×90, 11×180, 9×240, 5×360 or 330 Rep DB Swing Conditioning	C#5:  Individual Challenge-360 Strength,, 16 Max Effort Rounds @ 20seconds in 10min or less; 20min w/ partner; (4HKR, 3LSR, 3LSL, 3BR, 3FP)

Post Measurements & Testing

Pending space availability, Measurements will be held at 7am, Saturday, June 11 and followed by Quarterly Testing.  You will need to rsvp for both measurements (free) and testing ($30) if you want to participate.

Click here to RSVP for Measurements.  1^st to reply gets 1^st time slot.

Click “Buy Now” below to sign up for Quarterly Testing.

Boot Camp Physical Performance Testing

Option 1 $30.00

Motivational Closing (wink)

Let the feeling your best, feeling strong, having high energy with consistently up moods and receiving numerous compliments that create smile & blush muscles BEGIN!  J

Friday, May 13, 2011

Wow!  That’s all I could think after watching each class go through Workout C for one last time.  Did you see your teammates sprinting (training) as fast and as hard as they could?  Think about it.  These are moms and dads, bosses and employees, neighbors, sons, daughters, somebodies and heck even grandparents and they were busting their butts to get better.  No B.S., no responsibilities, just people who were stripped of the weight (for a moment) that a full life brings, having fun getting better and they’re your teammates, you’re training buddies.  It was so inspiring.

Now think about this.  Have you ever been a member of a gym?  You walk around in the gym and it seems like a lot of people are just going through the motions.  Depending on the gym, you might even see a lot of people talking while going through the motions.  Then there are some who are focused on their routines, being busy bees and then every once in a while you see that one person who gets after it and grunts, sweats, moves at a blistering pace, and has laser focus (thank you James Glanville).  Sometimes they’re doing something unique that you end up trying, but sometimes it’s also just the same exercises you do, but with profound intensity.  You admire that persons’ effort and it inspires you to train harder, talk less and do more.  Well guess what, we have those people in class and we have them in abundance.  Guess what else.  We don’t have any of the other people who are going through the motions or talking while going through the motions.  Everyone here wants to get better and get in their best shape and that is exciting because you’ll always have mental images of what training hard looks like, of what it takes to get results and measuring sticks if you have an off day.

You know the old debate, nature vs. nurture.  We’ve created the nurture, the surroundings and the team for you to be successful.  Now you just need to show up 1 class at a time and focus on making the next meal a helpful one towards your long term goals vs. a hurtful one.

This week’s agenda:

• Cardio Minutes
• Weekly Themes
• GD Thank You
• Post Measurements +
• Recovery Week
• Challenge Workouts
• Tory Row 5k
• Shout Outs
• Female Softball Players Needed
• Phase 6

Cardio Minutes:

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)

Wk4 (recovery week):  males = 175*, females = 250* (if weight loss is goal)

**if you’re goal is weight loss and you’re not going to do any strength training during your recovery week, then your cardio goal is 250 for males and 360 for females.

***if you’re goal is fat loss and you’re not going to do any strength training during your recovery week, then your cardio goal is 175 for males and 250 for females.

Rookies / 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 Cardio Plan 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.

Weekly Themes

Week 3: Record Week / Increased reps, sets, rounds and/or load / Perfect form / Sore / Post Testing (not applicable this phase)

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

GD Thank You

I’d like to thank Susanna Fantozzi for introducing us to her sister, Patricia Schlesinger, to us.  To be successful in changing your body and to be able to sustain your body changes, you’ve got to transform your lifestyle.  One way to do this is build a supportive environment.  Anytime you have guests visit, whether they be family, friends or colleagues, invite them to join you in your training.  Your Rome and when in Rome…It’ll give you something to do and it is incredibly bonding.  J

Post Measurements+

8am, Sunday, May 22 at the Mackenzie Center will be both Post Measurements & Measurements & Orientation for phase 5 rookies.  The reason is I’ll be away traveling to the land of hidden Mickey’s with Vanessa and my family so there will be no Post Measurements tomorrow.  Please mark the date on your calendar so you can track your progress, then eat like you want to see awesome changes, be super active, do challenge workouts by yourself or with someone 3x next week and smash your cardio goal.  Measurements on this day will be on a 1^st to arrive goes 1^st, 2^nd to arrive goes 2^nd, so be early.

Recovery Week

This week is recovery week.  To read why we have recovery weeks click here:  http://mikealves.blogspot.com/2010/07/recovery-week.html

Challenge Week

You’ve heard me talk about “Do Anywhere Workouts” using minimal equipment; well Challenge Week is an extension of that.  I take the programs and exercises you’ve trained on for the last 3 weeks and I turn them into fun (loosely typed) games or challenges that you can do on your own without a coach.  Of course it’s more fun if you train with a buddy so if you can invite someone from class even better.  Plus the weather is awesome so get outside and do a driveway workout, sidewalk, park, yard, garage or deck workout.

Click here to view the 2011, P5 Challenge Week

Click here to find a buddy.

Tory Row 5K

The Tory Row 5k, is on May 22^nd in Harvard Square and some of your peers are running in it.  If you’re looking to get some fun cardio minutes in and build up your support circle, sign up.  Ellen Kelly, Cindy Hutter, James Glanville and Eva Chittenden are running and there may be more.   Go to https://www.facebook.com/ChangeYourBodyBootCamps.Newton.MA .

Shout Outs

• Week 2 Cardio Minutes High Fives:  Jan Giglio, Mary Magre, Laura Allen, Stephen Allen, Ceci Dunn, Cathy Devoe, Susan Demoor, Christine Dunleavy, Soorena Farboodmanesh, Marc Gromada, Susan Kessel, Charlotte Vanlier, Marisa Cimino, Cindy Hutter, Matthew Sarrett and Kristen Pepe.
• Phase 5 Perfect Attendance:  Helen Rousseau, Susan Kessel, Alicia Straus, Mary-Alice Tully, Charlotte Vanlier, Marisa Cimino, Cindy Hutter, Lisa de Lima, Jonathon Otting, Thomas John, Stella Lee, Krista Kett, Aileen Murphy, Stephen Allen, Louise Civetti, Ceci Dunn, Cathy Devoe, Sharon Russo, Soorena Farboodmanesh, Pam Wright, and Mimi Borden. Congratulations to you for your discipline and consistency this past phase.  The best way to get fast and sustainable results is to make your health a priority and one way to do that is by showing up.  You did it, now keep doing it until it’s a habit.
• Phase 5 Camper of the Phase:  Cindy Hutter.  Mrs. Determination.  Anyone who knows Cindy and has seen her transformation can’t help but be impressed by her.  She follows the plan, seeks help when she needs it, is a wonderful person and teammate and she trains her butt off.  Cindy just go a new job and so she wanted to get all of her workouts in before she left so she did double sessions on Thursday of last week and Monday of this week.  That’s crazy.  I don’t think even I would do that.  That means she did the TRX Vertical Pulls, 2x  in 1 day and TRX Inverted Rows 2x in 1 day.  AND she wanted to come Friday morning of last week to get a 3^rd Workout C day in, but I was lucky enough to talk her out of it.  Cindy your determination and commitment to your goals and to the program is exactly why you’ll be successful in anything you do.  I don’t know if we’ll be able to keep training together because of your new work schedule, but whatever happens and wherever you train, you’ll be ok because you’ve got a winning attitude and whoever gets to coach you will gain a superstar client.  Keep burning & earning and good luck!
• James Glanville for your intensity always and especially during the base running conditioning in the 9am, class this past Thursday.  You gave everyone present a mental image of what it looks like to train hard.  I’m inspired and will think of you when I’m training.
• The 9am class for making me laugh because you wanted to do “just 1 more home run” when it was time to stretch.  Remember as kids when you wanted to jump in the pool for 1 more dive.  J  Thank you also for setting the base running conditioning bar by getting to (3,3).
• The 6:30pm class for striving to match the 9am class and getting to (4,4) on your base running conditioning.  High five Stephen Allen for bringing it home.
• Marisa Cimino for being you.  You get the consistency award for being awesome day in and day out, week after week.  Your body transformation has been awesome and your consistency is First Rate.
• Jon Otting for grabbing rim again.  Bring on 2 hands.
• Deb Rooney for doing awesome chin ups.

Phase 6

P5, begins on Monday, May 23.  (The deadline to register is 11:59pm Thursday, May 19 for new people.)  See you soon.

Your coach,

Mike Alves

Newton Boot Camp