Happy Sunday to you!

How was your 1^st week?

This week’s agenda:

• Rookies
• Fall / Holiday Season
• Testing
• Phase 8 (P8) Overview

• Cardio Minutes
• Soreness Remedies
• P8 Schedule
• Columbus Day
• Guest Day
• ND & GST
• Shout Outs
• Questions
• Facebook

Rookies

Please welcome the following rookies to the phase 8 boot camp.  Paula Berg, Kathleen Lowney, Stella Lee, Krista Kett, Carol Gray, Victoria Gifford, Jacqueline Crawford, Jennifer Timmins, Vinay Mehra, James Glanville, Mary Thomas, Isabelle Evans and Jennifer Trudel. They’ve agreed to commit to the whole plan, to support you unconditionally and to 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.

Let us also welcome back, Louise Civetti, Amy Sparby, Jennifer Roy, Laurel Britt-Webb, Susana Fantozzi, Jennifer Stomberg, Lynn Palmatier and Leslie Williams.

Bring on the fall / holiday season.  We’ll be ready.

Fall / Holiday Season

Since we’re on the subject of the fall and holiday season let’s talk about it for a bit.  Kids are back to school, roads are more filled, work pace is faster and overall stress is a bit higher.  It’s ok because you should be recharged from the summer and you may even relish the changing of seasons and what they bring.  Here’s some things to think about and keep in mind.

Holiday season begins with Halloween, then Thanksgiving, Christmas/Hanukah/Kwanza/ end of year parties and New Years.  These are all great fun, are social, include late nights and result in overindulging, stress and sickness.  They’re not going anywhere, nor should they, but there are ways to not lose ground, fall off the wagon or get setback.

Since you know what to expect you can better prepare by:

• Saving and planning for splurge meals
• Gift shopping in advance
• Burning & Earning before & after splurges
• Getting workout buddies
• Starting new family / friend / work traditions like:

1.      Your Family Walk after meals

2.      Your Family Workout Before meals

3.      Burn & Earn Workouts Before Big Events

4.      Carb Depletion Workouts the day after Big Events

5.      Sugar Free Desserts

6.      Your Family Traditional Games, Trivia and Sports

7.      Your Company Office Olympics

8.      more Halloween Tricks and less Halloween Treats

• Push the plate away.
• Buy less
• Consume less
• Practice do anywhere workouts

I’m not going to tell you to do anything I wouldn’t do as I’m going to enjoy the holidays to the fullest and I expect you to as well, but be aware of the consequences.  Things you used to get away with, you no longer can.  It takes too long to get your stomach back to normal or to where you want it to be and it doesn’t make you feel great later (major sugar hangover, cravings, moodiness and irritability).  It’s just not worth it.  Yes the food and traditions are great, but it’s the people, the time off, the spirit, the activities and the time of year that are important.  You should leave these events feeling physically renewed and emotionally filled up, not sick, stressed and out of commission for days and/or weeks.

That’s where boot camp comes in.  Your coach, the environment, your teammates and the programming will help to keep you on track and better prepared.  No one’s saying you can’t have fun as I’m encouraging you too have fun, just better prepare so you don’t skip a beat and you come out ahead, not behind.

Testing

Based on early survey feedback, we will “test” testing quarterly.  Next in class physical testing day is tentatively scheduled for Thursday, December 16 and Friday December 17, the last classes of phase 9 and for 2010.

Phase 8 Overview

4 Weeks of Programming.  3 Different Routines.  Weekly Progressions and Themes.  Per Workout Undulation.

Week	Day 1	Day 2	Day 3
9/27 Intro / Sore Week	Workout A#1:  Intro (Sore Week, 5 ct’s) (S) 60:60 Strength/Core, 5cts (F) Butt Finisher © Shuttle Run-10yd	Workout B#1:  Intro (Sore Week, 5ct’s) (S) 20:10 Tabata’s, 5cts (F) Continuous Turkish Get Ups-Escalating Density (ED) © Do Anywhere-(ED)	Workout C#1:  Intro (Sore Week, 5ct’s) (S) 30:60:90 Varying Time Under Tensions (TUT), 5ct’s (F) Inverted Pyramid + Constant © Sprints Around the Gym (SAG)-Big Dawg
10/4 2nd Exposure / Less Sore Week	WA#2:  2nd Exposure (Less Sore, 2ct’s) (S) 60:60, 2cts (F) Butt Finisher, 2cts © Shuttle Run-Full Court Suicides w/ Partner Rest Periods	WB#2:  2nd Exposure (Less Sore, 2ct’s) (S) 20:10, 2cts (F) Continuous Turkish Get Ups-ED © Do Anywhere-ED	WC#2:  2nd Exposure (Less Sore, 2ct’s) (S) 30:60:90, 2cts (F) Inverted Pyramid + Constant-ED © SAG-Speed
10/11 All Columbus Day Classes are Rescheduled (see below) Progression / Personal Record Week	WA#3:  Progression (S) 60:60, Personal Record (PR) (F) Butt Finisher PR © Shuttle Run-Regular	WB#3:  Progression (S) 20:10, PR (F) C. T. Get Ups-ED © Do Anywhere-ED	WC#3:  Progression (S) 30:60:90, PR (F) Inverted Pyramid + Constant-ED © SAG-Speed
10/18 Challenge Week	WA#4:  Challenge Challenge #1:  Team	WB#4:  Challenge Challenge #2:  Team	WC#4:  Challenge Challenge #3:  Individual

Cardio Minutes:

Time	Day 1	Day 2	Day 3	Total
6am	17	25	21.5	63.5
9am	16	26	17	59
6:30pm	17	18	17	52

Week 2 Goals:

Rookies:  males = 125, females = 190

Returning Boot Campers:  males = 175, females = 250

Please report cardio minutes here:

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 are great ways 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, therefore focusing all of its resources to healing.

P8 Schedule

Week	M	T	W	Th	F	Sa	Su
9/27	6am 9am 6:30pm	6:30pm	6am 9am	9am 6:30pm	6am	You’re Invited	Recap
10/4	6am 9am 6:30pm	6:30pm	6am 9am	9am 6:30pm	6am Recap
10/11	NO Classes Columbus Day	6am 9am 6:30pm	6am-GD 9am-GD	6:30pm-GD	6am 9am 6:30pm		10-12pm ND & GST
10/18	6am 9am 6:30pm	6:30pm	6am 9am	9am 6:30pm	6am	8am-M

GD = Guest Day

ND = Nutrition Discussion

GST = Grocery Shopping Tour

M = Measurements

Columbus Day

No classes on Columbus Day, Monday, October 11, 2010.

Class schedule is:

6am, T / W / F

9am, T / W / F

6:30pm, T / Th / F

Guest Day

We like guests.

Non-Local / Out of Town Guests are welcome to participate anytime so you, nor they have to skip a beat with your training and you can create a new bond together.

Local Guests are welcome to participate on the middle classes of the 3^rd week only.  Guest Day builds your support circle and lets your friends understand better what you do to look and feel so great.

• 6am, Wednesday, 9/13 @ B&G Club
• 9am, Wednesday, 9/13 @ Mackenzie Center
• 6:30pm, Thursday, 9/14 @ 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.

ND & GST

10-12pm, Sunday, October 17 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

Miss Maria Vacca passed her fire fighter’s physical 2 weeks ago.  Check out a video of the test.

Now she’s going for her EMT certification.  Cross your fingers and send her good vibes.

Congratulations to Mary-Alice Tully.  Last February, Mary-Alice and I talked about her 2010 goals.  She told me she wanted to have her best year ever in triathlons.  And she has.  First she won “Biggest Loser” in her masters swim group for 9.8 % drop in body weight in 10 weeks, then she placed 2^nd in a 5k, qualified for the SOS (an 8 stage triathlon in upstate NY) by finishing the Patriot ½ Marathon in 6:58:38 (another 2^nd place finish in her age group), and now placed 28 out of 663 (and 2^nd in her age group) in the Danskin Women’s Triathlon.

So give your teammate a high five for her banner year and pick her brain if you’re interested in racing triathlons.  They’re fun.  You get bucket loads of cardio minutes.  You get to consume MORE starches, sometimes sugar and even liquid calories.  They’re social and they get your body in tip top shape.  I am grateful that Mary-Alice’s sister gave her a gift certificate for personal training back in May of 2006.  We’ve been training together since, but you must know she is a doer and an action taker and I’m just one spoke on her sports performance team.

P.S.  Mary-Alice is a Youtube Superstar with 30,000 viewers.  Check her out here:

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

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

Phase 5	Day 1	Day 2	Day 3
July 12	Workout A#1-Intro (sore) S:  20:10 Body Weight (BW)-5ct F:  Abs C:  Shuttle-10 yd	Workout B#1-Intro (sore) S:  40:20 Weights-5ct F:  Hips C:  Sprints Around Gym-speed	Workout C#1-Intro (sore) S:  30:30 BW-5ct F:  Scissor Jacks C:  Lateral Shuffle
July 19	Workout D#1-Intro (sore) S:  50:10 Weights-5ct F:  Hand Walk/Sled Push Pyramid C:  Mountain Climbers / Movement Prep	Workout A#2-2nd Exposure (less sore) S:  20:10 BW-2ct F:  Abs C:  Shuttle-suicides	Workout B#2-2nd Exposure (less sore) S:  40:20 Weights-2ct F:  Hips C:  Sprints Around Gym-speed
July 26	Workout C#2-2nd Exposure (less sore) S:  30:30 BW-5ct F:  Scissor Jacks C:  Lateral Shuffle-diagonal	Workout D#2-2nd Exposure (less sore) S:  50:10 Weights-2ct F:  Hand Walk/Sled Push Pyramid C:  Mountain Climbers / Movement Prep	Workout A#3-Progression (PR’s) S:  20:10 BW F:  Abs C:  Shuttle-regular
Aug 2-Bonus Week?	Workout B#3-Progression (PR’s) S:  40:20 Weights F:  Hips C:  Sprints Around Gym-Big Dog	Workout C#3-Progression (PR’s) S:  30:30 BW F:  Scissor Jacks C:  Lateral Shuffle-Mirror	Workout D#3-Progression (PR’s) S:  50:10 Weights F:  Hand Walk/Sled Push Pyramid C:  Mountain Climbers / Movement Prep
Aug 9-Recovery Week	Workout A#4-Individual Challenge	Workout B#4-Individual Challenge	Workout C#4-Individual Challenge
Aug 16-Recovery Week	Workout D#4-Individual Challenge	A#5:  Recovery Week @ 50% Volume	B#5:  Recovery Week @ 50% Volume
Aug 22-Phase 7	Hard	Harder	Hardest-(wink)

Cardio Minutes*

Phase 6, Week 1

Time	Day 1	Day 2	Day 3	Total
6am	17	18	20	55
9am	20	18	20	58
6:30pm	19	18	21	58

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

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 5	Day 1	Day 2	Day 3
May 31	Pre-Test	Workout A#1-Intro (sore)	Workout B#1-Intro (sore)
June 7	Workout C#1-Intro (sore)	Workout A#2-2nd Exposure (less sore)	Workout B#2-2nd Exposure (less sore)
June 14	Workout C#2-2nd Exposure (less sore)	Workout A#3-Progression (PR’s)	Workout B#3-Progression (PR’s)
June 21	Workout C#3-Progression (PR’s)	Workout A#4-Team Challenge	Workout B#4-Team Challenge
June 28	Workout C#4-Team Challenge	Workout A+B #1-Individual Challenge	Post Test
July 5	Recovery Workout C#5- Cardio Only, Strength & Cardio, Self Practice or Special Challenge	Recovery Workout A#5- Cardio Only, Strength & Cardio, Self Practice or Special Challenge	Recovery Workout B#5- Cardio Only, Strength & Cardio, Self Practice or Special Challenge

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

Time	Day 1	Day 2	Day 3	Total
6am	30	20	20	70
9am	34	21	20	75
6:30pm	30	19	20	69

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

Let the Drop A Dress / Pant Size in 21 Days Begin!

By Mike Alves

Screencasts and videos online

This going to be a tough, yet rewarding 3 weeks.  We have 4 days of progressions, 4 days of challenges, 1 testing day and then we re-measure.  If you really want to drop a dress or pant size in 21 days, you’ll want to attend 9 classes over the next 3 weeks, hit your weekly cardio goal (but don’t limit yourself to just that number; go for the win!) and eat clean & simple.


Dr. Halton, the author of The Weight Loss Triad, a Harvard PhD, a weight loss expert and a good personal friend of mine, breaks down what it takes to lose weight.  The 3 biggest factors are nutrition, cardio and strength.  He says 50% of your weight loss needs to come from nutrition or what you eat / don’t eat.  30% of your weight loss efforts come from your cardiovascular exercise and the remaining 20% comes from your strength routines.  (Halton 2008)

_

You’ve got at the minimum 3 meals / day or 21 meals / week.


You’ve got a weekly weight bearing cardio goal of 175 minutes for males and 250 for females.*(see cardio minutes below)


You’ve got 3 days of boot camp per week or (60 total minutes of strength per week; 20minutes / class).


This may seem like a lot or a fair amount to you.  Regardless, #1 look at it from the point of view that you only need to focus hard for 3 weeks and then you get a recovery week.  #2.  Once the 3 weeks is over, you won’t want to go backwards, so you mine as well build this into your lifestyle.  #3.  Everything you learn in boot camp is about living the active lifestyle.  It’s the ultimate win-win lifestyle that gives and keeps on giving.



This week’s agenda:

• Bonus Week
• Cardio Minutes
• Inspirational Stories (measurements & gift cards)
• Phase 3
• New Rookies
• Nutrition Tip
• Nutrition Discussion
• Questions

Bonus Week

This past week was a recovery week and also a bonus week from me to you.  I taught 3 classes at different times to help those of you who wanted to train, keep your momentum.


Feedback has been positive and grateful.  Many comments were sent my way about bench lunges becoming easier.  J



Cardio Minutes:

Time	6am-Mon	9am-Thurs	8am-Sat	Total
6am-Mon	22	20	20	62

Phase 3, Week 1 Goals:


Rookies:  males:  125 minutes, females 190 minutes

Returning boot campers:  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.

Inspirational Stories

I know you have one.  Please send me an email with your success story, changes experienced, compliments received, etc… to share with your peers.  Write inspirational story in the subject line and we’ll keep building momentum for all.


Measurements were Sunday.  20 people came in to be measured.  Notable measurements from returning boot campers:  One person lost 6 lbs last month.  Another lost 12 lbs and 2 dress sizes in 2 phases of boot camp, another 10 lbs, 2 ½ “ off the hips and a remarkable blood pressure drop from 134/88 to 116/84 also in 2 boot camps.  A 4^th person who started with me during Sept is down 10 lbs, 7.7% BF, 4” off the waist, 1.5” off the hips and dropped the blood pressure from 158/92 to 135/93.


I’m looking for the face (and body) of my next 2 gift cards.


We’ve got the $60 gift card quote (thank you Ellen Kelley).

_

The photo above is not Ellen, it is a model.

Ellen, I’m ready when you are! J

We’ve got the $120 gift card quote and photo (thank you Helen Rousseau)

_

and we have the quote and photo of the 2009, Change Your Body Challenge Winner and the fundraising queen Sally Babigian.

_

The Next 2 Gift Cards:


1)  The 1^st is for a 3-month, Mother’s Day gift card (I’m thinking there could be a couple of super mom’s on this one; valued at $717).

2)      The 2^nd is for a 3-month, Father’s Day gift card (can’t forget about the fellas and since there are a lot of women with S.O.’s, that means your photo & story could recruit some more male teammates).



Phase 3

Phase 3 is affectionately being called, “Drop A Dress or Pant Size in 21 Days”!  We got you spring break ready and now we’re going to help you drop a dress size / pant size in 21 days.


Reason #1 is because the phase is 3 weeks long.

Reason #2 is because it includes progression week, challenge week, testing and measurements.

Reason #3 is because most people can focus when tasks / goals are shorter.

Reason #4 is because your plan is designed to not only yield sustainable results, but FAST results.

Reason #5 is because you train in an empowering environment.

Reason #6 is because you’ve got me as your super coach.

Reason #7 is because you have the nutrition, cardio and strength plan to do it.

March 29	S:50:10-progression F:  Beach Muscles C:  Suicide Shuttles	S:40:20-progression F:  Run/PU Pyramid C:  Sprints Around Gym (SAG)	S:(2)-10min continuous circuits-progression F:  Fighting C:  Sled Push
April 5	S:20:10-progression F:  Glutes C:  Burpees/MP	S:60:60#1:  Team Challenge #1 F:  Abs C:  10yd Shuttle	S:30:30-Team Challenge #2 F:  Beach Muscles C:  SAG
April 12	50:10-Team Challenge #3 F:  Run/PU Pyramid C:  Sled Push	40:20+(2) 10min continuous circuits#4-Individual Challenge #1 F:  ? C:  Burpees / MP	Post-Test

*Attention Rookies:  the class is set to time and there are 3 levels to each exercise (beginner, intermediate and advanced).  FOCUS on learning the exercises and trying to finish each class.  I’ll be pushing the returning boot campers hard.  Don’t try to compete with them, just work to get better.  It will be safer and a more pleasurable experience for you.



Rookies

Please welcome Amada Burke, Justine Neeson, Marsha Downey, Angela Gordon, Kathy Krongel, Lisa Griggs, Brianne Cappock, Julie Carrozo, Laura Otting and Lisa Goodman. Please welcome back Louise Civetti, Regina Lavelle, Katie Ross and Julie Bourgoin.


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!



Nutrition Tip

It stinks when you use up all your splurges meals during the week and have nothing left for the weekend.  My recommendation:


Save 1 splurge meal for weekday emergencies and 1 for the weekends.  I like to plan a date night with my girlfriend and include whatever splurge item I’m craving on that night.  I recommend you do the same for girls/guys night out, date night and/or family night.


The weekday splurge is for emergencies (travel, dinner at someone else’s house, business meeting, etc…) and since I’m pretty disciplined, it usually means I get a Sunday brunch splurge.


You can’t out-train a bad diet.  Boot camp is magical, but poor food choices are our kryptonite.  You want to drop a dress / pant size in 21 days right?



Nutrition Discussion

Save the date.  Sunday, April 11, 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?  Post them in the ChangeYourBodyChallenge.net Forums.  You’ll get answers and you’ll be helping your teammates.

Cheers and wishing you roomier clothing!


Your coach,


Mike Alves


Newton Boot Camp

Hello and welcome to Change Your Body Boot Camps,

Yes, I know this is a week late, but good things come to those who wait.  Right?  Right!  J

Read the rest of this entry