Great Tuesday to you!

How are you feeling today from day #1 of our big 5 week phase?  This post is an overview of the current phase and remainder of the year.  There are many housekeeping items in it so be sure to read the overviews, the Marisa Cimino introduction, schedule changes for this week and for the rest of the year and more.

Cheers and see you soon.

This week’s agenda:

• Cardio Minutes
• Quarterly Overview
• Phase 12 & 13 Overview
• Marisa Cimino
• Thursday / Friday Schedule Change
• Remaining 2011 Schedule
• Guest Day
• ND & GST
• Rookies

Cardio Minutes: p11, empower week

Time	Day 1	Day 2	Day 3	Total
6am	20	30	15	65
9am	n/a	n/a	n/a	n/a
6:30pm	n/a	n/a	n/a	n/a

Please report your Cardio Minutes Now

To review weekly cardio minute goals, how to report your minutes and/or review the interval training program handout, please click here.

Quarterly Overview

To read the Quarter 4 Overview, click here.

Phase 12 & 13 Overview

Phase 12 & 13 will be combined once again like 2010’s yearend program (Cindy Hutters’ favorite) and will create both undulating intensities between each workout and between each week while keeping the exercises the same on each day.  This will allow you to master the exercises so you’ll have less to no inhibition when you train, therefore enabling you train maximally during each workout while keeping your body guessing by providing a different stimulus each time you train compared to the previous week.

We’ll have 3 total body, metabolic strength workouts (great for fat loss and hypertrophy) and 3 total body metabolic acceleration workouts (great for weight loss and endurance).  We’ll introduce a Shoulder Finisher that focuses on end range of motion (great for improving rounded shoulders, open back dresses and shoulder slaps handshakes from guy to guy).  We’ll have 2  sick ab / core finishers that are disguised as a total body Double Pyramid Constant Finisher and a Burpee Get Ups Pyramid Finisher.

Conditioning this phase will consist of the metabolically disturbing 5-10-5’s from a prone start, Burpee Ground Start Straight Ahead Sprints, and Do Anywhere Friendly Shadow Boxing w/ Plank Series Conditioning that is sweet for shaping & cutting up the upper body.

Week #	Day 1	Day 2	Day 3
Nov 7	A#1:  sore week (5ct) Continuous 20-min, 4 exercises (10reps), 10 rounds (Metabolic Strength)	B#1:  sore week (5ct) 45:15 (18-22 reps), 4ex, 5 rounds (M-A)	C#1:  sore week (5ct) ascending ladders, 2 circuits, 2 ex/circuit, 6 rounds, 3-30 (M-S)
Nov 14	A#2:  sore week (5ct) succession complexes, 6 stations, 1min rest, 12-15 reps, 4 rounds (Metabolic Acceleration)	B#2:  sore week (5ct) 20:10 (10-12 reps), 8 rounds, 4 circuits, (M-S)	C#2:  sore week (5ct) 60:15, 4 ex circuit, 4 rounds, 25-30reps, (M-A)
Nov 21	A#3:  less sore week Continuous 20-min (M-S)	B#3:  less sore week, 45:15, (M-A)	C#3:  less sore week, ascending ladders (M-S)
Nov 28	A#4:  less sore week Succession Complexes (M-A)	B#4:  less sore week, 20:10, (M-S)	C#4:  less sore week:  60:15, (M-A)
Dec 5	A#5:  record week Continuous 20-min (M-S)	B#5:  record week 45:15, (M-A)	C#5:  record week:  ascending ladders (M-S)
Dec 12	A#6:  record week Succession Complexes (M-A)	B#6:  record week:  20:10, (M-S)	C#6:  record week:  60:15, (M-A)
Dec 19	A#7:  challenge week Continuous 20-min (M-S)	B#7:  challenge week:  45:15, (M-A)	C#7:  challenge week:  ascending ladders (M-S)
Dec 26	A#8:  challenge week:  Succession Complex (strength & finisher only) (M-A)	B#8:  challenge week:  20:10 (strength & finisher only), (M-S)	C#8:  challenge week:  60:15 (strength & finisher only) (M-A)
Jan 2	A#9:  recovery week:  strength only (M-S)	B#9:  recovery week:  strength only (M-A)	C#9:  recovery week:  strength only (M-S)

Your workouts are tough, results-oriented, full of variety and effective.  Enjoy the process and the fruits of your active lifestyle.  I look forward to your strong finish in 2011.

Marisa Cimino

Marisa, your 9am teammate, who’s had a tremendous body transformation herself (13.1% decrease in body fat %, 22.3 lbs of total fat mass lost and a weight loss goal that became a fat loss / muscle building / weight GAIN goal), is an accountant by trade who also happens to be a 4^th degree black belt in Karate and since has become a certified personal trainer by the American College of Sports Medicine (ACSM), Functional Movement Screen certified, Tactix instructor certified, joined a women’s soccer team after never having played before, started a boot camp at her karate dojo over a year ago, gives private karate lessons for kids,  has a growing personal training business and trains referrals who don’t fit my schedule and/or need to get in shape for boot camp.  She’s been a member since this Boston Globe article came out in May 2009, she’s a great person, has a great and active family and is well liked by her peers.

She can do pretty much every level 3 exercise we demonstrate, except for maybe multiple reps on the TRX Vertical Chin Ups and Feet Elevated Ping Pong Push Ups, which everyone can agree are pretty tough, and I feel confident she’ll be able to run the program while I’m away for my marriage and honeymoon activities.  Marisa will be coaching in my place beginning Thursday, November 10 – Friday, November 18.  She will be your point of contact.  Check the p.s. of the email for her contact information.

Thursday / Friday Schedule Change

In addition to Marisa being your coach this Thursday, Nov 10 through Friday, November 17, the 9am, Fri, Nov 11 training will be moved to 9am, Thursday, Nov 10 due to the Holly Harvest Fair.  The 6:30pm, Thurs, Nov 10 training will be moved into conference room 1 of the Mackenzie Center.

Was Before	Is Now
9am, Friday, Nov 11 @ Mackenzie	9am, Thurs, Nov 10 @ Mackenzie
6:30pm, Thurs, Nov 10 @ Mackenzie (gym)	6:30pm, Thurs, Nov 10 @ Mackenzie (conference room 1)

Remaining 2011 Schedule

Phase 12 recovery week has been moved from Nov 27 – Dec 3 to Thanksgiving Week, Nov 20 – Nov 26.  You are encouraged to save your splurge meals for Thanksgiving, burn & earn and train all week long with family and friends to create a caloric deficit and come out of Thanksgiving week without having gained any weight.

here have been questions from CYBBC members regarding the 2 weeks on 1 week of schedule vs. the more common 3 weeks on 1 week off schedule and its relationship to monthly billing.  Please remember the annual CYBBC program is based on 38 weeks of face to face coaching.  When I set up the monthly billing, I divide 38 weeks by 12 months to come up with 3.17 weeks of training per month.  So even though phase 13 has only 2 weeks of face to face coaching, March had 4 weeks of training and other months like May and August had 3 weeks plus of training.

Guest Day

Local Guest Day is

• 6:30pm, Tues, Nov 29 @ Mackenzie Center
• 6am, Wed, Nov 30 @ B&G Club
• 9am, Wed, Nov 30 @ Mackenzie Center

Out of Town Guests are welcome anytime.

To learn more about local and out of town guest days click here.

Got a guest?  Send them this link to sign up:  bootcampboston.com/vig/

Nutrition Discussion (ND) & Grocery Shopping Tour (GST)

Save the date.  Sunday, Dec 3, from 10-12pm @ the Boys & Girls club, 675 Watertown Street, Newton, MA.

Rookies

Returning boot campers and leaders would you please welcome rookie, Greg Pinto to the CYBBC family.  He will be joining the 6am team.

Post Measurements & Testing

Pending space availability, Measurements will be held at 7am, Saturday, Dec 17 and followed by Quarterly Testing.  You will need to rsvp for both measurements (free) and testing ($30) if you want to participate.  Go here to RSVP for Measurements.  1^st to reply gets 1^st time slot.  Go here to sign up for Quarterly Testing.

Boot Camp Physical Performance Testing

Option 1 $30.00

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

Your coach,

Mike Alves

Newton Boot Camp

Newton Personal Training

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

Phase 5 will be comprised of a descending pyramid, (2) – 10 minute continuous circuits and an ascending pyramid.  There will be (1) finisher, shoulders, and the conditioning will be band relays, tennis shuttles and baseball baserunning.  The benefit of the pyramids will be a drop set or down the river effect in which you start with either a more complex exercise and/or a higher resistance and as the time progresses and you get tired, you decrease the exercise complexity (level) and/or resistance to maintain form and speed of movement.  This will result in maximal motor unit / muscle fiber recruitment and yield strong, hard and tone muscles that become pumped up with blood.  It’s a great feeling, at least the after affect,  and something you most certainly will enjoy.

The continuous circuits are excellent for escalating density, which means each week you should more work done within the same time.  This provides instant feedback that you got better (stronger, faster, more enduring…)

The shoulder finisher will help to improve your posture, give you great shoulder tone, while keeping your throwing arms healthy and lay the foundation for the summer when we start working beach muscles.

The conditioning will put instant smiles on your face and remind you that you are young, vibrant and youthful.  It will compliment spring sports you may or may not play and will help to get you cut, quicker.  It will also help you to burn more calories at rest because of the EPOC effect.  EPOC = Excess Post-Exercise Oxygen Consumption or the calories you burn after exercise are greater because you’ve disrupted your metabolism by the vigorous and high intensity exercise and it takes a while, sometimes up to 38 hours, for your metabolism to return to baseline.  The best part is the more often you exercise, the more this elevated metabolism gets compounded and this is great for your body transformation!

Phase 4 Overview

Say goodbye to skiing, snowboarding, basketball and hockey and other winter sports themed exercises and say hello to baseball, softball, lacrosse, tennis, Frisbee, running, cycling, swimming, gardening and other spring themed exercises and programming.

Cool Features

Some cool features about this phase are the return of Tabata Intervals (20:10), the 1^st time ever introduction to CYBBC History of the 40 minute continuous strength & cardio interval circuit as well as the 1^st time ever 20 minute, 45:15 Unilateral Strength Circuit.  Everyone always loves Tabatas, because they’re hard, fast and short in duration, while making you feel and look great.  You’re going to love the 40 Minute Continuous Circuit because it’s not only effective, but because time will fly by and you’ll be amazed at how much fun training you had.  The Unilateral Strength Circuit is perfect for addressing right to left side imbalances, strengthening your core and changing your body in a unique, yet very familiar way.

Stations

The TRX has returned with new exercises and we’ll be introducing more stations.  I’m not so sure I’m a fan of stations as far as coaching goes, but I’m pretty sure, you’ll love them.

Finishers

We’ll have only 1 finisher this phase, a Shoulder finisher, and it’ll be on Fridays.  Anyone who will be playing a lot of catch with their kids or friends will want to work on their decelerators and your shoulder finisher will do just that as well as keep you standing upright and tall.

3 Cool Conditioning Workouts

We’ll have 3 very cool conditioning workouts this phase that can be done anywhere with a bit of creativity on your part.  The first, I call baseball runs.  You can do this on a baseball diamond, a basketball court or around any square, rectangle, big circle or diamond you can make up.  Even the Montessori parking lot (hi Ellen and Jen!).  It’s very hard, but it’s going to be a lot of fun, you’ll get plenty of rest and you’ll leave feeling super energized.

The second conditioning workout is with a partner, but you can do it anywhere you can tie your band to a fixed object.  We’ll do 30 seconds of forward high knee sprints, lateral shuffles, backward runs and dead man fire pulls.

The last conditioning workout, requires only 6 yards of space (lengthwise) and is comprised of 4 exercises:  forwards & backward runs, turn & runs, carioca runs and lateral shuffle runs.  I call this Tennis & Intermittent Sport Anaerobic Conditioning, but we’ll call it Tennis Conditioning for short. 

Very Sore

Some other notes, you’re going to be very sore this phase and you’ll feel the dual part change of our programming from beginner based (2009-2010) to intermediate (2011+) based programming as well as the change from weight loss based to fat loss based explained in the Quarterly Overview.  Drink primarily water or it’s derivatives, get 7-10 hours of sleep including naps and eat like the person you want to become.

Weekly Themes

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

Feel Good Benefits

I believe you’re going to enjoy this quarter for it’s variety, it’s challenge, the way it makes you feel, the way it’ll make you perform and ultimately the way it will make you look.  You don’t have to be an athlete, a type A personality, a leader, a producer or a superstar (though you are in my eyes) to appreciate the benefits of feeling your best, feeling strong, having high energy with consistently up moods and receiving numerous compliments that create smile & blush muscles.  Reads good doesn’t it.  Vanessa calls me big talker.  J  Cheers and happy phase 4 to you!  J

Your coach,

Mike Alves

Happy Monday to you! I hope your 1st December weekend was a good one and you feel rested and recharged for a BIG Week of Challenges!  If you’re still struggling to lose your remaining turkey lbs, have no fear as it’s about to be burnt off because challenge weeks are known for awesome body changes. If you don’t have any lbs to lose, then you’ll be positioned to lose fat / build muscle depending on what & when you eat following your workouts and in general and what you do for cardio.

Without further ado…

This week’s agenda:

• You vs. ?
• Cardio Minutes
• P9 Overview
• Challenge Week
• Queen of Pistachios
• Turkey Workout Recap
• Shout Outs

You vs. ?

Cardio Minutes:

Time	Day 1	Day 2	Day 3	Total
6am	22	14	23	59
9am	23	14	21	58
6:30pm	23	14	21	58

Week 5 Goals:

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

P9 Overview

Week	Day 1	Day 2	Day 3
12/6 Challenge Week	WA#4:  Challenge Challenge #1:  Team	WB#4:  Challenge Challenge #2:  Team	WC#4:  Challenge Challenge #3:  Team
12/13 Challenge Week	WD#4:  Challenge Challenge #4:  Team	WA-D#5: Challenge #5:  Individual	Post Testing
12/20 Recovery Week (RW)	WA#5: RW Challenge Repeat, W-A 50% Volume Decrease, Other or Off	WB#5: RW Challenge Repeat, W-B 50% Volume Decrease, Other or Off	WC#5: RW Challenge Repeat, W-C 50% Volume Decrease, Other or Off
12/27 Recovery Week (RW)	WD#4: RW Challenge Repeat, W-D 50% Volume Decrease, Other or Off	WA#6: RW Challenge Repeat, W-A 50% Volume Decrease, Other or Off	WB#5: RW Challenge Repeat, W-B 50% Volume Decrease, Other or Off

Challenge Week

You’ve heard about it, read about it and now its here. Challenge Week. This week can single handedly change your body for the best in dramatic ways if you’re following the nutrition plan and getting enough rest (sleep is when you change). These workouts are tough, fun (at least when you’re done) and make you physically and mentally stronger. If you thought the happy hormone highs were great before wait until after a challenge workout. You’ll be flying high, feeling super energized and creative. Watch your productivity, moods and chattiness skyrocket as you have a personal best week.

This phase will consist of 5 challenge days: 4 team challenges and 1 individual challenge. A challenge is when your workout takes the shape of a game you and/or your team try to beat. The challenge could be to complete or beat certain # of rounds, reps or time. It is surprisingly energizing and motivating and enables you to train harder than you previously thought possible while showing you how far you’ve come in your training.

To see the Phase 9 Challenges click here.

Queen of Pistachios

Above is the 2010, Queen of Green, my girlfriend Vanessa. She won the lovely green chair you see, 25 lbs of shelled, unsalted pistachios and some cash. Yeah for her! 

Turkey Workout Recap

The 2011 Gobble, Gobble Turkey Toss, Give to Hungry Learn Fat Loss, Charity Turkey Workout was a success.  We donated 11 turkeys with a collective net weight of ~150 lbs.

Thank you again to Marisa Cimino, Laurel Britt-Webb and Susana Fantozzi for participating and donating to the Bristol Loge Soup Kitchen.

Here’s a 2 minute video of the event.

Shout Outs

James Glanville and Laurel Britt-Webb for running to the step ups during workout D and Stephen Cimino for running so fast during the soldiers march you earned 40 seconds of rest each time.

It was great to see you back in class Becca Allen, Stephanie Gilman and Jo Doherty.  Let’s see if you can get repeat attendance this week.  J  Mary-Alice just signed up for an Ironman London.  WOW!  Amy Sparby rocked a Tuesday night, Wednesday morning partner band workout.  Speaking from 1^st hand experience that is T-O-U-G-H!  Jen Roy rocked it during the Crayola 64 Body Weight Workout!  Great effort Jen!  High Five to Vinay Mehra and Mary Thomas for toughing showing up even though they weren’t having their best days.

Alicia Straus, Marc Gromada, Marisa Cimino, Jon Otting, Jack Goldsmith, Lisa DeLima and Stephen Cimino all bring or at least keep in their cars different sets of weights to cycle heavy and light days and / or strong and less strong exercises.

Deb Rooney, Stephen Cimino, Jackie Bunt and Leslie Williams for completing the Bear Crawl, Crab Walk and External Rotation Diverging Pyramid.  Those are tough!

Burn & Earn Baby!

Your coach,

Mike Alves

Newton Boot Camp