It’s Fabulous Friday and guess who’s metabolism is racing.  That’s right.  Yours is from your last workout.  Feels good doesn’t it.

Well the karma is contagious as my metabolism is racing too.  I’ve had a great week with some good lifts.  I banged out 3 handstand push ups against a wall for my 1st 3 handstand push ups in my life (my 2010 goal is 20).  I pulled 335 lbs on a deadlift and missed 350 during 2 attempts (2010 goal is 405).  I’ve got some work to do on the latter.  How are your 2010 health & fitness goals coming?

Yesterday was my mom’s birthday (she’s 29 again), so I’m heading to the Lud for the night to show her some love, but since we’re talking about love, let’s move on to the week 3 recap where we talk about the love your giving to yourself.

This week’s agenda:

  • Week 3 Recap
  • 6AM Class
  • Cardio Minutes
  • Nutrition Tip
  • Week 4 Theme
  • Thank you
  • Weekly Weigh Ins
  • Measurements
  • Phase 5:  6:30pm
  • Shout Outs
  • Cool Things
  • Questions
  • Summary

Week 3 Recap

Love.  Simply put, give love to yourself and yourself will give love back to you in bucket loads.

We introduced the hoo-rah chant this week to represent every time you hit the top end of the rep goal.  It’s difficult to achieve, but not impossible, but will make you feel pretty awesome when you get to shout it.  So, with the exception of a premature, cry wolf hoo-rah chant (I’m smiling and you know who you are), when you hear it, get pumped knowing your training with people who are busting their butts.

In class conditioning.

You’ve noticed your cardio minutes going up.  I want you to move more and pretty much have only active rests during your 60 minutes.  You’ve probably noticed your conditioning workouts getting tougher, but at the same time, I sure do see lots of smiling faces.  I’ll take it as meaning you’re associating fun with challenging body changing workouts.

6AM Class

Look, I know it’s early to get up and I know you need to start your day, but know a couple of things.

#1:  You agreed to follow the whole plan when you signed up, not just the parts you want.

#2:  Doors open at 5:50am.  Get in, set up and start moving.  Roll, stretch or walk.  You’ll feel better, perform better and reduce your risk of injury.  Don’t be late and don’t sit on your butt waiting.  Get Moving!

#3:  Missing the rolling, mobility or warm up and leaving before stretching is setting you up to fail.  When I tore my meniscus and different knee flexors while running, I ignored stretching and rolling that day even though I knew I was stiff, had knots and was tight.  I had the best run of my life and just before I finished, “pop”.  If I could do it again, I’d be smarter.  Use my failures and ignorance to your advantage.

#4:  Your program is designed to yield fast body changes and to teach you how to sustain the results over a lifetime, however every aspect is interwoven and dependent upon the others.  Be smart.  Exercise can be safe and fun!

Cardio Minutes:

Time Day 1 Day 2 Day 3 Total
6am 29 17 22 68
9am 30 18 23 71
6:30pm 25 18 24 67

Week 4 Goals:

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

Nutrition Tip


It’s the fountain of youth and overlooked because of its simplicity.  95% of beverages I consume on a weekly basis are water.  Sometimes a shake (I have different goals than you) and sometimes a green tea (which counts as water).  Water can be served on ice, cold, room temperature, flat, sparkling and with fruit.  It can be bottled or from the tap.  Filtered or not.  You’ll save bucket loads on your annual beverage bills and feel awesome almost immediately.  Many health problems can be solved by drinking water and you get get a smoking hot, high performing bod from drinking it.

Aim to drink ½ your body weight in ounces.

Week 3 Theme

May 17

Progression Week Ends

Challenge Week Begins

Workout C#3-

progression week ends

(S) 30:30

(F) Butt #2

© DB Swings-Fwd

Workout A#4-

Team Challenge #1,

(S) 60:60

(F) Abs

© Shuttle

Workout B#4-

Team Challenge #2,

(S) 20:10

(F) Pyramid


Local Guest Day

Thank you to Carol Vaghar, Michelle Markert, Sally Babigian and Cindy Hutter for introducing us to Melissa Sydney, Christine Elder, Sam Vaghar, Ellen Whaley and Rochelle Acker.

Weekly Weigh Ins

We introduced weekly weigh-ins for those who want to be weighed (9am class, you haven’t experienced it yet).  We’ve done it 2x now with both the 6:30pm and 6am classes.  If you would like some extra accountability and to keep track of your weekly “kick butt” weight (weight with shoes on, following class), feel free to stick after class to be measured.

If you choose to get weighed, you have to get weighed each week, or else face a life of dust bunnies accumulating in corners around your casa.


Phase 4-Post Camp Measurements

Saturday, May 22, from 8-?

Save the date.  These are 4 minute appointments that you must rsvp for.  First come first served.

Phase 5:  6:30pm class

Memorial Day week the schedule will be as follows.

No classes on Monday.  First class starts Tuesday, June 1.

6am, T / W / F

9am, T / W / F

6:30pm, T / Th / and Saturday at 8, 9 or 10.

*6:30pm class please vote:  click here:

**all are welcome to attend, but only 6:30pm boot campers get to vote on the time

Shout Outs

Julie Bourgoin gave a shout out to Michelle Markert for helping her get her cardio minutes in by inviting her to workout together.

Inspirational Story

Check out this woman! Her start reminds me of many of our team members.

Got Questions?

Got a question?  “Ask Mike” and I’ll answer them in the blog.


  • Week 3 recap
  • Hoo-Rah’s for rep goals
  • Report Cardio Minutes tomorrow
  • Water = Fountain of Youth
  • Challenge Week
  • Weekly Weigh Ins
  • Post Camp Measurements
  • 6:30pm class reschedule
  • 72 and doing Ironmans
  • Ask Mike

Cheers, TGIF, Happy Hormones and Burn & Earn baby!

Your coach,

Mike Alves

Newton Boot Camp

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