Happy belated Mother’s Day to you!

I hope you mom’s received a day of appreciation and those who have moms were able to show it.  J  V and I spent the weekend visiting my parents and spending time with my mom.  V’s mom received a nice care package and a mother’s day call.

Ask and you shall receive:  Here is the phase 5 recap & empowerment week plan and attached are your challenge workouts.

This week’s agenda:

• Cardio Minutes
• Post Measurements Reminder
• Weekly Themes
• Empower Week Plan
• Challenge Workouts
• Phase 6
• Shout Outs  (ND & GST, Guest Day, Paul
• Community Supported Agriculture
• Ask Mike

Cardio Minutes:  Week 3

Time	Day 1	Day 2	Day 3	Total
6am	25	16	19	60
9am	25	16	19	60
6:30pm	25	16	17	58

Empower Week Cardio Plan:  click here to view.

Post Measurements

We’ve had a kick a** phase and kick a** measurements.  Your goals are my goals and when your consistent commitment and efforts combine with results-oriented programming we both win and winning is fun.  Just ask DJ Khaled (please know this is supposed to be humorous, not obnoxious) and Jim Pelis, Kerry Cietanno, Doris Brodhead, Peter Kelly, Ceci Dunn, Louise Tucci, Rachel Zoob, Michelle Diggins, Michele Pelletier and Alicia Straus.  All they do is Win!

Weekly Themes

Week 4:  Empower Week / Challenge Week:  Train on own, max reps, sets, rounds and/or weight in same time or less / Perfect form / Very Sore, but loving it /

/ M&O

Empower Week Plan

Next week is Empower Week.  You can choose to do cardio only if you’re feeling beat up and your body is in need of a rest, but if you’re feeling great, ready to go and you don’t want to stop, then the Challenge Week Workouts are your best decisions.

Empower Week Option #1:  no strength training, do empower week cardio goal only and other recreational activities.

Empower Week Option #2:  do some strength training (decrease total work volume by 50%), do cardio goal and other recreational activities

Strength Training Example:  1-3 challenge workouts, but only 10min of strength challenge, ½ the conditioning challenge and w/ the Finisher optional; also can choose own strength training option like a class, 4 Week Fat Loss Jump Start Program, Hotel Travel Workout Routine or other.  Remember to decrease training volume.  Easiest way to do this is to train strength for ONLY 10-minutes, 1-3x/wk instead of 20minutes, 1-3x/wk.

Empower Week Option #3:  strength train, do cardio goal with other recreational activities optional.

Strength Training Example:  1-3 Full Challenge Workouts, 4 Week Fat Loss Jump Start Workout, Hotel Travel Workout Routine, a class or other strength training option.

To see the Empower Week Plan with cardio minute goals, challenge workouts, the 4 Week Fat Loss Jump Start Workout and the Hotel Travel Workout Routine, click here.

Challenge Workouts

Click here to see the 2012, P5, Challenge Workouts.

Phase 6

• Deadline for new participants to register is midnight, Thursday, May 17, 2012.  Refer your friends to the 1 Week Trial page to sign up.
• Measurements & Orientation is 8am, Sunday, May 20, 2012 @ Mackenzie
• 1^st Classes begin on Monday, May 21, 2012.

Shout Outs

• Walter Piescik earned 1,155 cardio minutes, from Kite Boarding in the Outer Banks, NC.  Check out this photo of WP getting some serious air (photo not from NC)

• Marine 5K run at Carson Beach, South Boston.  Here are some cool photos of Laura finishing her fastest 5K run ever.

• Here is Laura’s circle of buddies who also ran.

• Here is former 6am boot camper Lisa Radley and myself realizing where standing across from each other.

• More surprises:  turns out Lisa Radley was with Meghan Honan (6am) and Karen Steponaitis (former private client) at the race.

A very fun day!

• Cardio High Fives, week 2:  Marc Gromada, Alicia Straus, Katy Coughlin, Carol Vaghar, Marisa Cimino (dislocated shoulder and still getting it done), Jackie Bunt, Lisa DeLima, Dana Dornbusch, Deb Rooney, Carol Gray, Scott Timmins, Mary Magre, Walter Piescik, Ceci Dunn, Cathy Devoe, Jennifer Mendelsohn, Christine Dunleavy, Eric Riak, Keri Dogan, Jim Pelis, Sharon Russo, Paul Cullen, Christine Murphy, Alison Occhiuti, Jennifer St. Onge, Susan Suminski, Peter Kelly, Michele Pelletier, Kerry Cietanno, Lauren DeSoiza, Joshua Gann, Melissa Kiernan, Denise Pelletier, Rachel Zoob and Doris Brodhead.  Making time outside of BC is part of making change happen.  High Five to you all!
• 2012, P5, Perfect Attendance:  Helen Rousseau, Jennifer O’Leary, Alicia Straus, Katy Coughlin, Carol Vaghar, Dana Dornbusch, Deb Rooney, Carol Gray, Mary Magre, Ceci Dunn, Jennifer Mendelsohn, Lori Arnold, Eric Riak, Keri Dogan, Thomas John, Paul Cullen, Michele Pelletier, Kerry Cietanno, Lauren DeSoiza, Joshua Gann, Michelle Diggins, Melissa Kiernan, Denise Pelletier, Rachel Zoob and Doris Brodhead.  You’ve got to show up to get results and you certainly are earning yours.
• P5, Wk3, Kick A** Weigh In  (person with weight loss goal, who’s Kick A** Weigh In beat their last shoes off measurements weigh in):  Anke Vorbau, Ceci Dunn, Greg Pinto, Peter Kelly, Michelle Diggins, Louise Tucci, Rachel Zoob and Doris Brodhead..
• Paul Cullen for finishing in 3^rd place in his recent 5K with a time of 18:50 (6:03min/mile avg. pace).  1^st place finisher had a time of 17:03.

• Jenny Cullen (O’Leary) finished with a time of 22:05 (7:06min/mile avg. pace).
• Kerry Cietanno for getting back to her high school weight and choosing to sign up for a ½ marathon.
• Jim Pelis you’re 0.4 lbs from your body weight goal.  Good luck.  J
• Peter Kelly for beating your body weight goal by 2.1 lbs. and earning the right to move from WL to FL.  Please plan to attend the ND on Sunday, June 3^rd.
• Ceci Dunn for dropping 4 dress sizes, 14.5 lbs., 8.2% BF, 7” from your waist and 4.25” from your hips since joining in March 2011.
• Louise Tucci dropped a dress size and lost 9.1 lbs in 3 weeks of BC.
• Michele Pelletier has lost 17 lbs, 2 dress sizes, 6.8% BF, 5” from her waist and 3” from her hips since January, 2012.

Community Supported Agriculture (CSA)

The Newton Montessori School parking lot (the alley on the side of the school) is home to a Vermont CSA drop off site every Wednesday from 2-3:30pm.  If you’re interested in getting your food directly from a farm, aka being part of a CSA, vs. from a grocery store, you can learn more by visiting farmerstoyou.com .  Will Forest is the person to ask for.

Ask Mike

Got a question?  Ask Mike

Facebook

Report your challenge workout results here:  facebook.com/ChangeYourBodyBootCamps.Newton.MA

Example=  “P5, CW, W-A:  1 round in 14:53.  Woo baby that was hard.  J”

Your coach,

Mike Alves

Newton Boot Camp

Gorgeous Monday to you!

I hope your feeling awesome from this mornings’ Metabolic Acceleration Monday workout and / or your looking forward to tonight’s M-A Mon Workout.

This week’s recap has some really good content for you, so read on.

This week’s agenda:

• Cardio Minutes
• Week 3 Theme
• Guest Day
• Nutrition Discussion / Grocery Shopping Tour
• Nutrition Tip
• Post Measurements
• Shout Outs
• Ask Mike
• Facebook

Cardio Minutes:  Week 2

Time	Day 1	Day 2	Day 3	Total
6am	25	18	20	63
9am	20	18	20	58
6:30pm	20	18	17	55

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

Rookies

A little late, but not forgotten.  Please welcome the phase 5 rookies, Melissa Kiernan, Louise Tucci, Denise Pelletier, Rachel Zoob, Lisa de Vito, Kareena Nahar and Doris Brodhead.

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: Progression – 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

Guest Day

Local Guest Day is this week.  You are welcome to bring a local guest to class on one of the below dates.  Send your guest(s) to this link to sign up:  http://bootcampboston.com/vip.

• 6:30pm, Tues, May 8 @ Mackenzie Center
• 6am, Wed, May 9 @ B&G Club
• 9am, Wed, May 9 @ Mackenzie Center

Non-Local / Out of Town Guest Day is any day.  To learn more about guest days click here.

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

Nutrition Discussion & Grocery Shopping Tour

Thank you Louise Tucci, Denise Pelletier and Doris Brodhead for attending this phase’s Nutrition Discussion and Grocery Shopping Tour.  Apply what you learned and you’ll experience both short and long term body changes!

Nutrition Tip

Liquid calories:  great for weight gain, bad for for weight loss.

If you want to gain weight, drink liquid calories like smoothies, shakes, juices, alcohol, creamer, half & half, etc…

If you want to lose weight, don’t drink calories & instead drink water or its derivatives (tap, seltzer, mineral, ice, club soda, coffee, green tea, …).

Click here to learn more.

Post Measurements

PM will be at 8am, Saturday, May 12 @ the Mackenzie Center.  You’ll need to RSVP to get your private time slot.  I’ll send an email on Thursday after 3:30pm and the 1^st to reply gets the 1^st time slot, 2^nd to reply gets the second time slot, and so on…

Shout Outs

• Phase 5, Perfect Attendance through week 2:  Helen Rousseau, Jennifer O’Leary, Alicia Straus, Katy Coughlin, Carol Vaghar, Dana Dornbusch, Deb Rooney, Carol Gray, Mary Magre, Ceci Dunn, Jennifer Mendelsohn, Eric Riak, Ilona Goldfarb, Keri Dogan, Thomas John, Paul Cullen, Christine Murphy, Michele Pelletier, Kerry Cietanno, Lauren DeSoiza, Joshua Gann, Michelle Diggins, Melissa Kiernan, Louise Tucci, Denise Pelletier, Rachel Zoob and Doris Brodhead.
• Cardio High Fives (Phase 5, week 1): Marc Gromada, Chrissy Thurmond, Alicia Straus, Katy Coughlin, Carol Vaghar, Deb Rooney, Kristen Pepe, Carol Gray, Scott Timmins, Mary Magre, Ceci Dunn, Hillary Ashton, Jennifer Mendelsohn, Christine Dunleavy, Jim Pelis, Christine Murphy, Susan Suminski, Peter Kelly, Michele Pelletier, Kerry Cietanno, Joshua Gann, Michelle Diggins, Melissa Kiernan, Denise Pelletier, Rachel Zoob, Lisa  de Vito, Kareena Nahar and Doris Brodhead. Everyone else, let’s GO!  If you want to have your best summer ever YOU have to make it happen.
• Laura Otting for beating defending Boston Marathon champion Geoffrey Mutai in her 1^st ever Marathon (Mutai drops out) after running her 1^st mile only 2 years ago in CYBBC during pre-testing.
• Paul Cullen for cutting 4:23 off his 5 mile road race time.  Finished at 33:50 while passing 15 people.
• Jennifer O’Leary (Cullen) for running the same 5miles in 42minutes, a pace of 8:24/mile and shattering her best in class recorded 1-mile time of 8:35.
• Laura Otting (again) for setting personal records this weekend in the Marine 5K at Carson Beach.  5K time of 24:11 with average mile pace of 7:45.
• Ceci Dunn for walking 20 miles this weekend with her family to support hunger.
• Peter Kelly because you’re doing awesome and getting strong & fast and having fun doing it.
• Candace Crabtree for persevering in pursuit of fundraising for Mt. Ida’s new turf successfully matching & beating it.
• Christine Murphy for the very kind and unexpected Yelp review!
• P5, Wk2, Kick A** Weigh In  (person with weight loss goal, who’s Kick A** Weigh In beat their last shoes off measurements weigh in):  Jackie Bunt, Lisa de Lima, Anke Vorbau, Ceci Dunn, Jennifer Mendelsohn, Alison Occhiuti, Michelle Diggins, Melissa Kiernan, Louise Tucci, Rachel Zoob and Doris Brodhead.

Ask Mike

Ceci Dunn asked me what she should do to prevent her feet from cramping during the 20 mile walk for hunger she was participating in. See my answers here:  Ask Mike

Facebook

If you’re on facebook.  Become a fan and like us: facebook.com/ChangeYourBodyBootCamps.Newton.MA

Your coach,

Mike Alves

Newton Boot Camp

Great Tuesday to you!

I hope this recap reaches, you on a post workout high from yesterday and yearning for some more.  Tonight & tomorrow are Metabolic Acceleration or “fast” workouts.  Until then, onto …

This week’s agenda:

• Cardio Minutes
• Rookies
• P3 Overview
• Week 1 Recap
• Weekly Themes
• Guest Day
• Nutrition Tip
• ND & GST
• Post Measurements
• Ask Mike
• Facebook
• Shout Outs
• FAB 2012
• Burn & Earn

Cardio Minutes:

Time	Day 1	Day 2	Day 3	Total
6am	15	16	15	46
9am	15	17	15	45
6:30pm	15	15	15	45

Week 1 Goals:

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)

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.

Rookies

CYBBC Family please welcome the following rookies who will be joining us for phase 3, Lauren DeSoiza (6:30pm), Christopher Lynch (6am), Lisa Cahan (6:30pm) and Joshua Gann (6am).

Please also welcome back Thomas John (6:30pm/9am), Mary Thomas (6:30pm/9am) and Kim Santilli-Tommaney (6:30pm).

Last please welcome new members Christine Murphy (6:30pm/9am) Alison Occhiuti (6:30pm), Leslie Zelada (9am), Jennifer St. Onge (6:30pm), Susan Suminski (6:30pm/6am), Peter Kelly (6am), Michele Pelletier (6:30pm) and Karen Cietanno (6:30pm/6am) to the CYBBC Family.

P3 Overview

P3 will be the last phase we’ll be preparing for the spring sports, activities and clothing before shifting our theming to summer sports, activities and clothing (or the lack thereof).  We’ll continue to pair you with a partner to maximize results.  Remember the more you push, motivate and coach your partner the better you’ll look through reciprocation.  Rapid & sustainable body changes here we come.

2012 Exercise Goals

2012 I have some goals for each of you and those are to be able to do real pushups, hands stand pushups against the wall, chin ups, 1-leg pistol squats and inverted rows full suspended under the anchor point.  In this phase I’ve introduced the hand stand push up hold against the wall.  Many are already able to do it.

With this being said, you may see a lot of similar exercises over the year.  This is so you can practice and master movement patterns to enable you to complete the above exercise goals for 2012.  If you can do these exercises, you’ll most likely have decreased body fat, strong lean & tone muscles and pound for pound you’ll be pretty bad a**.

Movement Prep

To be able to do our 2012 Exercise Goals, we’ll need to correct rounded shoulders, soft midsections, tight hip flexors, soft butts and stiff ankles and our warm up will continue to address these as will the rest of our programming.

Finishers

We’ve also kept the abs, shoulders and butt finishers as I feel these compliment both your goals, correcting the effects from the holiday season and winter (sitting on your butt too much) and preparing you for the spring.

Conditioning

Sprints Around the Gym (SAG), Triathlon Relays and Band Relays will continue with subtle variable manipulation.  Seems like we hit the smile trifecta with these workouts.

Week 1 Recap

Workout A, was a class favorite because there were no breaks, it flowed well, we did the workout together and I showed you the level changes as the workout progressed.  This is how all of our 2009 workouts were, but as the class progressed, we introduced more advance exercises and made the programming more challenging which required stations.  As you master these more challenging exercises we’ll get to the point where I can just write the workout on a board, set the timer and say “go”.  For now we’ll need to take the time to teach you the correct movement patterns & progressions.  If you have better way I’m open to suggestions.

On the subject of better or different ways, what did you think of demonstrating the exercises before rolling?  Should we continue this practice?

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

Guest Day

Guest Day is a courtesy amenity of CYBBC to help build your support circle, provide an experience for your support circle to understand what it is you do and to not skip a beat when guests visit from out of town.

Local Guest Day is scheduled for the middle class of the 3^rd week.  You are welcome to bring a local guest to class on one of the below dates.

• 6:30pm, Tues, 3/13 @ Mackenzie Center
• 6am, Wed, 3/14 @ B&G Club
• 9am, Wed, 3/14 @ Mackenzie Center

Non-Local / Out of Town Guest Day is any day.  To learn more about guest days click here.

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

Nutrition Tip

Legumes.

Legumes are a great source of carbohydrate, fiber and protein and can help to stabilize blood sugar if consumed with a meal.  I’ve been testing consuming legumes with EVERY MEAL for the last 8 weeks and I’ve experienced weekly decreases in body fat since my post honeymoon / holiday season high as well as the awesome feeling of stable blood sugar, stable moods and consistently high energy (productivity).  They’re a huge foundation of the CYBBC Nutrition Plan that is being re-written and what is being taught to the new rookies who have joined the last 2 phases and have experienced pretty awesome body changes in 3 weeks (just ask the P2 rookies or look at all the people who became members; it works!).

ND & GST

Sunday, February 12, 2012

Nutrition Discussion & Grocery Shopping Tour

10am-11am, Boys & Girls Club, 675 Watertown St, Newton, MA  02460

11-12pm Stop & Shop, 171 Watertown St, Watertown, MA  02472

Accelerate change.  Learn the what, when, why & how’s of nutrition to leap frog forward towards your goals.  Learn how I hacked Dr. Tom’s weight loss plan and get a preview of the revised CYBBC plan to come.  RSVP by email to attend.

Post Measurements

8am, Saturday, March 17 @ Mackenzie.  You’ll need to RSVP to secure your 4-minute appointment.  I’ll send an, “RSVP Now”, email on Thursday, March 15 at 1pm.  The 1^st to reply gets the 1^st time slot, 2^nd to reply gets the second time slot, and so on…

Ask Mike

Got a question.  Ask me.  Click here to see past questions answered.

Facebook

If you’re on facebook.  Become a fan and like us:  Go to our fan page and say hi!  https://www.facebook.com/ChangeYourBodyBootCamps.Newton.MA

Shout Outs

• 2012, P3, Perfect Attendance through week 1: Helen Rousseau, Alicia Straus, Katy Coughlin, Marisa Cimino, Lisa DeLima, Dana Dornbusch, Deb Rooney, Krista Kett, Walter Piescik, Ceci Dunn, Jennifer Mendelsohn, Eric Riak, Ilona Goldfarb, Donna O’Leary, Lori Arnold, Sharon Russo, Thomas John, Mary Thomas, Greg Pinto, Christine Murphy, Alison Occhiuti, Jennifer St. Onge, Susan Suminski,  Peter Kelly, Michele Pelletier, Kerry Cietanno, Lauren DeSoiza, Christopher Lynch, Lisa Cahan and Joshua Gann.

FAB 2012

Bonus #1:  15 Minute Manual Stretch / Quarter

6am	9am	6:30pm
James Glanville Scott Timmins		1. Eva Chittenden
Marc Gromada n/a		2. n/a
Eric Riak n/a		3. n/a

Please email me to schedule your 15 minute manual stretch.  1^st come 1^st scheduled.

Burn & Earn

Gretchen Reynolds, possibly my favorite NY Times writer or at least the only NY Times writer I know by name, wrote a great article on “Why it’s so important to keep moving?” It’s a very cool article showing how people who are active can tolerate certain foods, but when they are inactive (active subjects in study were asked to not exercise while eating the same) they can’t tolerate the same foods and become susceptible to disease just like anyone else.  My take home moral of the story, is everyone’s at risk, including me, if we don’t live an active lifestyle and burn & earn before & after splurge days / meals.  Thank you Hillary Ashton for sharing the article. 

Your coach,

Mike Alves

Newton Boot Camp

Great Friday to you!.



To RSVP for Post Measurements / Year End Measurements Click Here.

To RSVP for Post Testing / Year End Testing and to Sign Up for BONUS WEEK Challenge Workouts choose your best option and click “buy now” below.

Boot Camp Physical Performance Testing

Testing Only: 8am, Sat, Dec 17, 2011 @ Mackenzie Center $25.00 USD Bonus Only (2-day): 6am, Mon, Dec 19 & Wed, Dec 21 @ B&G $44.00 USD Bonus Only (1-day): 6am, Mon, Dec 19 or Wed, Dec 21 @ B&G Club $25.00 USD Testing + 2 Bonus Days (6am, M / W) $60.00 USD Testing + 1 Bonus Day (pick which day: 6am, M or W) $44.00 USD

If you choose 1-day bonus option, which day?

–Click to choose– Monday Wednesday

11 Reasons You Must SIGN UP for Measurements & Testing.




In case you need extra reasoning why you want to sign up for all of these options here are 11 reasons (I chose 11 b/c I got married on 11/11/11).

#1.  REGRET.  You do not want to MISS AN OPPORTUNITY to capture and record your 2011 measurements & testing results.  I’ve got results going back to 1996.  You might REGRET it.

#2.  AFTERS.  You most likely have your BEFORE measurements, but what are your most recent and specifically your YEAR END 2011 measurements.

#3.  FAST.  It’s fast.  It only takes 4 minutes to be measured and you get an appointment.

#4.  MOTIVATION.  Your measurements will motivate you to make the right choices during the holidays.

#5.  STORY.  You can never have enough STORIES and Measuring & Testing will give you more stories for the holidays.

#6.  NEW EXPERIENCE.  Have you ever tested?  It’s fun (well, a Mike Alves kind of fun) to see how strong, fast and enduring you are.

#7.  RECORDS.  Testing provides an opportunity for you to set a personal record, compete against normative data and compete for class records.

#8.  EXTRA CARDIO MINUTES.  Testing counts as cardio.  You can get at least 30 min extra towards your cardio goal.

#9.  SHAKES, BARS or SNACKS.  You get to have a shake, bar or snack just before testing so you have the energy to perform at a high level.  Have you ever heard me encourage you to do this?  This is the 3rd progression on the nutrition plan.  (1.  weight loss, 2.  fat loss / weight maintenance, 3.  performance & muscle building).

#10.  IN CLASS CHALLENGE WORKOUTS.  In class challenge workouts are far preferred over doing challenge workouts on your own.

#11.  HEALTH & WELL-BEING.  The 2 BONUS Workouts next week will be 30-35 minutes of attention to soft tissue quality, mobility, flexibility, corrective exercises, muscle activation and more static stretching.  This means people with tight & rounded shoulders, tight hips & low backs, recurring foot / ankle tight spots and knee pain will get great attention.




Cheers and Sign Up now.

Yours changing lives,

Mike Alves

Super Sunday to you! How are you feeling from this past week? Did you work off your holiday hangover? Does the scale read back to normal? You should feel like you’ve done some good things for your body and have continued to build momentum for your final holiday push.

Speaking of final push, we’ve got 4 weeks until the New Year and many choices to be made. Do we want to be like everyone else and enter January stressed out and sick, missing work and/or school because we didn’t make time for ourselves OR do we want to be like the select few, the smart ones who prioritize and schedule their self-care, while saying NO to things that hurt them?

Since you train like no else, why not live like no one else.

Remember, you’re a changemaker, an action taker and someone who’s exciting to be around. Make this year, 2011, the year you say, yup, I didn’t gain weight again this year, or I lost another XX lb from last year or you fill in the blank.

This week’s agenda:

• Cardio Minutes
• Rookie
• Remaining Schedule
• Post Measurements
• Facebook
• Shout Outs
• 2012 Schedule

Cardio Minutes: Week 3

Time	Day 1	Day 2	Day 3	Total
6am	14	21	21	56
9am	15	21	21	57
6:30pm	14	18	21	53

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

Rookie

Please welcome rookie, Gary Braver, a 6:30pm training member to the Change Your Body Boot Camps family.

Remaining Schedule

Week #	Day 1	Day 2	Day 3
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)

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. Click here to RSVP for Measurements. 1st to reply gets 1st time slot. Go here to sign up for Quarterly Testing.

Boot Camp Physical Performance Testing

Option 1 $30.00

Facebook

Like us on facebook so we can share training successes together. http://www.facebook.com/changeyourbodybootcamps

Shout Outs

• Phase 12, Perfect Attendance so far: Dana Dornbusch, Deb Rooney, Krista Kett, Laurel Britt-Webb, Scott Timmins, Mary Magre, Ceci Dunn, Lori Arnold, Cindy Hutter, Eric Riak, Thomas John, Mary Thomas, Stella Lee, Greg Pinto, Gary Braver and Jackie Bunt. The best way to never miss a training session is to not do anything that’s going to cause you to miss it. If training is going to give you the life you always wanted, why waste your time on things that hurt or prevent you from getting to your goals the fastest. Stop spinning & get traction for life is too short to waste your time.
• Cardio High Fives (p12, wk2): Marc Gromada, Marisa Cimino, Lisa De Lima, Deb Rooney, Ceci Dunn, Cindy Hutter, Charlotte Vanlier and Paul Cullen. If you’re name isn’t here, how can you make time to get in more minutes? Heck planned walking or extra walking can help you get over the top of your goal.
• Cindy Hutter for completing her 1st 10K. Wait until you read her new testimonial. It’s awesome. We’re waiting to plug in her final numbers from Post Measurements, but you’ll be be impressed and inspired from it.
• Carolyn Greenspon for losing weight this holiday season from primarily good nutrition choices. High Five to you Carolyn.
• Marisa Cimino for leading our workouts while I was away. Thank you Marisa. You provided me great peace of mind knowing people who are very special to me were in good hands while I was away.
• High Five to everyone who got a Thanksgiving Day Burn & Earn Workout in prior to the big meal.
• High Five to everyone who did a “Last Name” Family Walk after your Thanksgiving Day meal.
• High Five to everyone who did a Black Friday Burn & Earn Workout to burn off any excess calories.
• High Five to Linda Riak, the January 2011 Bring A Buddy Contest winner who won an Ipad2.

2012 Schedule

We’re set to start on Jan 1st yes, the day after New Year’s Eve with Measurements & Orientation and with 1st training beginning on Monday, January 2nd. I’m working on (2) schedule proposals for you. The 1st being a 3 weeks on 1 week off format and the 2nd being a premium membership with bonus weeks and testing days included and more similar to a 12 week on 1 week off format. It’s still a rough draft though so your ideas and feedback are welcome as always.

Yours changing lives,

Mike Alves

Newton Boot Camp