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Fit Thursday to you!


I hope your last few days of 2011 are going well and you’re doing your best to Fight Holiday Season Weight Gain before it starts. Since we’re on the subject of being proactive and because we have 1 major holiday left to prepare for, New Years Eve, I thought I’d share a great Burn & Earn Workout you can do to create a caloric deficit, peak for a fun night out/in and simply continue being your awesome self.


Vanessa and I did this exact Burn & Earn workout Christmas morning to work off our own holiday fun, so you can also use it as a post holiday recovery / glycogen depletion workout. Enjoy!


4 Circuits, 10:5 work to rest, max reps, 16 rounds, 1min rest b/w circuits.

A1. 1-Arm DB Swing

A2. Front Plank

A3. 1-Arm DB Squat to High Pull

A4. Side Plank

A5. 1-Arm DB Burpee

A6. Backside Bridge

A1. DB Swings



A2. Front Plank



A3. 1-Arm DB Squat to High Pull



A4. Side Plank



A5. 1-Arm DB Burpee



A6. Backside Bridge



Also, I’ve posted the 2012 Change Your Body Boot Camps Training Calendar to bootcampboston.com/schedule if you want to see it. Measurements are Sunday, Jan 1 (hey what better way to sand bag your before measurements) and the 1st day of training is Mon, Jan 2.


Here are some highlights to the 2012 calendar:

  • 13 phases
  • 39 weeks vs 38 weeks in 2009-2011
  • 3 weeks on, 1 week off for all phases except the last one has (2 weeks off)
  • Recovery Weeks have been renamed Empower Weeks
  • 3 Charity Workouts
  • Empower Weeks line up with School Vacation Weeks
  • Holiday training has been decided
  • 4 Change Your Body Challenges
  • 1 Last Meal Kick Off Party
  • Consistency
  • Measurements & Orientation, Nutrition Discussion, Grocery Shopping Tour and Post Measurements Every Phase
  • Results!


  • I wish you a Happy New Year and success with your 2012 health, body composition and performance goals.


    See you soon.

    Yours changing lives,


    Mike Alves


    Newton Personal Trainer

    Newton Boot Camp

    2012 CYBBC Training Calendar1 2012 Change Your Body Boot Camps Training Calendar
    2012 CYBBC Training Calendar p21 2012 Change Your Body Boot Camps Training Calendar
    2012 CYBBC Training Calendar p3 2012 Change Your Body Boot Camps Training Calendar
    Buenos Dias mi amigos!


    8am this morning, Thursday, November 24, I’ll be running a FREE Burn & Earn Thanksgiving Workout at the Mackenzie Center.


    Please bring your:


    mats
    towels
    water bottles


    as this will be a very sweaty, challenging and fun pre-Turkey B&E Meal.


    All past, present, future CYBBC teammates and guests are welcome to participate so long as I have a current (2011) waiver form, so bring your buddies or just your self and come join us.


    Grateful for many things.


    Your coach,


    Mike
    ( Mee-chai-elle Albez ) Michael Alves as pronounced by the “Ticos” in Costa Rica.


    p.s.  !Puda Vida!

    Thumbtack.com

    Have you ever heard of thumbtack.com?  It’s the amazon of local services, like yelp.com and craigslist, but different.  They contacted me and asked me to add my service to it.  Would you check it out and let me know what you think.  Here’s the link for my Newton (Boston) Boot Camp listing.


    Bring A Buddy Month

    January is “Bring a Buddy Month” / Win an Ipad*.



    I’m serious about getting you results and I know from personal experience the right social environment can help you earn results faster, whereas the wrong social environment just pulls you down & wears you out every time you try to change.

    Solution!



    “Bring a Buddy Month”. Invite as many family members, friends, neighbors or co-workers as you like to join you and they’ll participate for FREE, for the month of January. *Whichever boot camper refers the MOST “buddies” who join & become members gets a chance to win a Brand New Ipad.


    I’m serious about getting you results and I want to help you build up the most empowering, resistance free social circle we can. Refer a buddy, build an empowering culture of change outside of class, get a chance to win an Ipad, get FASTER Results and enjoy the entire experience along the way.

    Let me help you find a buddy.


    Post this to Facebook:



    post #1: (post this a.s.a.p.)

    “I just recommitted to Change Your Body Boot Camps for another ENTER TERM LENGTH HERE because 2011 is going to be an AWESOME year for me and I know changing my body will give me the strength, energy & courage to help me transform my life. Who wants to join me? Go here to sign up: http://bootcampboston.com/1weektrial.”



    post #2: (post this Thursday morning);

    “Just a reminder that I’ve already taken action on my fitness resolutions for 2011 by recommitting to Change Your Body Boot Camps for another ENTER YOUR TERM LENGTH HERE. Coach Mike wants to help me get faster results by getting my social circle in shape too, so he said, “anyone who puts your name down as their ‘referred by’ source, gets January’s program for free”. This is sweet deal. Go here to sign up: http://bootcampboston.com/1weektrial. FYI, Midnight tonight is the deadline to register. Call me or message me if you have any questions.”


    Post this on Twitter:



    tweet #1: (tweet a.s.a.p.)

    “Recommitted to Change Your Body Boot Camps to help ensure a kick butt 2011. Want to be my workout buddy? Go to: http://tinyurl.com/24xc464



    tweet #2: (tweet on Thursday morning):

    “Be my workout buddy: Coach said if you put my name down as you’re ‘referred by’ source, you’ll get Jan for free. http://tinyurl.com/24xc464



    tweet #3: (tweet immediately after tweet #3):

    “Get in shape with me and we’ll both have an awesome 2011. Deadline to register is midnight tonight. Go to: http://tinyurl.com/24xc464


    Send this through email:



    email #1:

    “Hi (INSERT NAME, NAMES OR ALL),


    I’m so excited. I made my goals for 2011 and I’ve already started taking action on them. One of them is to INSERT YOUR GOAL HERE and I’ve taken action by committing to weekly exercise with Change Your Body Boot Camps for the next INSERT YOUR TERM LENGTH HERE.


    It’s not your typical commercial gym group ex class, where they use fancy this’s or that’s, have different instructors each class or teach workouts for super fit people. It’s a full service program (includes strength, conditioning, nutrition, flexibility, culture, coaching, ongoing support, etc…) designed to get busy, out of shape and overweight people into their best shape using minimal equipment, teaching do anywhere workouts in an empowering environment of change.


    Coach Mike teaches 3 levels for each strength exercise, so if you’re strong at 1 thing, but weak at another you can still do it. He pre-screens everyone to make sure they’re a good fit (healthy, ready and not a complainer) and he makes it fun. The music is great, the people are cool and the program works. Of course it’s not easy, you’re going to sweat and you’ll be sore for your first week, but it’s AWESOME.


    Anyways, if you want to check it out, go here: http://bootcampboston.com/1weektrial. The deadline to register is midnight, Thursday, December 30. Classes begin on Monday, Jan 3rd.


    Wishing you the Happiest New Year!


    Your friend and possible workout buddy,

    INSERT YOUR NAME HERE


    p.s. here’s the link again to learn more: http://bootcampboston.com/1weektrial



    email #2:

    “Hi INSERT NAME, NAMES OR ALL HERE,


    Just a reminder that tonight is the deadline (last chance) to register for Change Your Body Boot Camps and be my boot camp workout buddy for January. Coach Mike wants to help me get faster results by getting my social circle in shape too, so he said, “anyone who puts your name down as their ‘referred by’ source, gets January’s program for free”. This is sweet deal. Go here to sign up: http://bootcampboston.com/1weektrial. Call me or email me if you have any questions.”


    INSERT YOUR NAME HERE


    ACTION STEPS:



    #1: copy, paste & share the done for you messages to facebook, twitter and email
    #2: send your friends to bootcampboston.com/1weektrial to sign up
    #3: have them call me or you call me with questions, 617.268.6232
    #4: get yourself ready to have a BIG month and an AWESOME 2011.


    Your coach,


    Mike Alves


    Newton Boot Camp
    Newton Personal Trainer
    Online Coaching




    “buddies” must be a good fit for us (only people who are pain & injury free, can at least walk a mile, are ready and are not complainers) and go through the traditional registration / pre-screening process;


    “buddies” must record your name under the “referred by” section in the registration packet; if “buddies” say multiple people referred them, then the WRITTEN NAMES get a percent share of the referral (e.g. 2 people refer same person, each referrer gets 0.5 referral credit towards contest; 3 people refer same person, each person gets 0.33 referral credit towards contest.


    Every person you refer this month (who puts your name down on their registration packet) will get to train with you for the month of January for FREE (phase 1 only) and will qualify you to win an Ipad. Whoever has the most “buddies” who sign membership agreements, wins!
    >br/>


    tiebreaker #1: greatest total of combined buddy membership months wins;


    tiebreaker #2: closest to 100% personal attendance by you in January based on the # of classes you’re signed up for


    tiebreaker #3: greatest % of your cumulative personal cardio goal for the 3 week phase AND the 1 week recovery week. (it could be equal or greater than 100%)


    tiebreaker #4: TBD


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