“Dear Coach Mike,

Why is it that every time you provide a new stimulus for change to our lower body workouts, like today’s hip finisher, I find myself having to sit on the very spot that is most sore while I work.  I try shifting left, nope, sore!  I try shifting right, nope, sore!  I just can’t win.  I guess it’s the short term price of having a great backside, a strong low back, a faster sprint time and pace per mile, a higher vertical jump and the confidence in knowing if the economy really gets bad, I can always be a butt model.”  J

O.K.  The above story is a joke, written by me, as I sit here on my own sore backside from some great Bench Lunges and Single Leg Dead Lifts I did yesterday.  It is true however, that there’s nothing like a new stimulus to get you reacquainted with your foam roller and the poignant adjectives we all like to use when describing how we feel.  “Tender” is my preferred word right now to describe my glutes.  But “frigging” tender is how I’ll tell Vanessa hoping for some sympathy, which I most likely won’t get, but rather a roll of the eyes and a “subject change” from the Queen.

And now…

This week’s agenda:

  • Week 2 Recap
  • Cardio Minutes
  • ND & GST
  • Nutrition Tip
  • Week 3 Theme
  • Local Guest Day
  • Bonus Week
  • Survey
  • Questions

Week 2 Recap

  • You learned workout D and repeated workouts A & B.
  • We wrapped up the “5 count holds” and the end of week 1’s “sore week”.
  • We started the “2 count holds” and the week 2 theme of “less sore”.
  • We had 2; “toys” based workouts and 1 “body weight” workout.
  • Wed saw the 6am class so exhausted they couldn’t muster up the energy to answer the questions:  “on a 1-5 scale with 5 being maximum…”
  • We made a level “minus 1” for the Supine Elbow Push Bridge b/c most people needed to use there heads (literally) to get their shoulders off of the floor.
  • We did a weekly weigh-in to get your “kick a**” weight.
  • Our 4th boot camper became pregnant
  • We’ve got a boot camp triathlon team forming, if you want in, let me know.

Cardio Minutes:

Time Day 1 Day 2 Day 3 Total
6am 20 21 17 58
9am 21 18 18 57
6:30pm 21 20 18 59

Week 3 Goals:

Rookies / Returning boot campers:  males = 175 minutes, females = 250 minutes


8am, Sunday, July 25

Nutrition Discussion & Grocery Shopping Tour

RSVP by email now, to reserve your spot and receive a digital copy of the handout.

Be early, doors lock behind us at 8:02am

*Reading, Riting, Rithmatic, Rutrition and Rexercise.  5 R’s of Survival in the 21st Century.  Imagine your life without the 1st 3, and realize where you headed without the last 2.

Week 3 Theme

This is our last scheduled week of phase 3 before our 3 week summer break.  I’m working extra hard to get you beach muscles and help your performance peak for your outdoor sports of choice.

I want you to be successful while we’re on break so:

  1. Videos:  I’m going to see about shooting some videos before or after classes next week to add to these programs.
  2. Get Workout Buddies:  join our Facebook fan page, Change Your Body Boot Camps – Newton, MA and post, “anyone want to get together to train during the non boot camp times?”
  3. Learn the program:  5 & 2 count holds to help you memorize.  More time teaching.  No new workouts to learn over break.

Week 3 Schedule & Theme

# Day 1 Day 2 Day 3
Week 3 C#2-2nd Exposure (less sore)

S:  30:30 BW-5ct

F:  Scissor Jacks

C:  Lateral Shuffle-diagonal

D#2-2nd Exposure (less sore)

S:  50:10 Weights-2ct

F:  Hand Walk/Sled Push Pyramid

C:  Mountain Climbers / Movement Prep

A#3-Progression (PR’s)

S:  20:10 BW

F:  Abs

C:  Shuttle-regular

Bonus Week B#3-Progression (PR’s)

S:  40:20 Weights

F:  Hips

C:  Sprints Around Gym-Big Dog

C#3-Progression (PR’s)

S:  30:30 BW

F:  Scissor Jacks

C:  Lateral Shuffle-Mirror

D#3-Progression (PR’s)

S:  50:10 Weights

F:  Hand Walk/Sled Push Pyramid

C:  Mountain Climbers / Movement Prep

Nutrition Tip

No meal prep of late due to w/e travel, so I’m using simple strategies to stay strong.  Below is a sample meal plan I used 2 weeks ago.

Remember:  protein, fat, carbs (veggies & fruit) and water.  Starches after workouts.

B-fast:  egg whites, oatmeal, mixed nuts, blueberries and water

Lunch:  tuna or turkey or rotisserie chicken (love Costco), olive oil or mayo, romaine, tomatoes, cukes,

Dinner:  rotisserie chicken, shrimp, sesame oil, peanuts, red pepper, broccoli, carrots and brown rice made with low sodium chicken broth (for post workout days).

Snacks:  mixed nuts, oranges

1st:  I’m not looking to lose weight, but to maintain and build muscle.  Hence the 2 starches.  1 to maintain, 1 to recover and replenish glycogen stores.

2nd:  Hit up Costco / grocery stores either before you leave to travel or on your return from traveling.  (Make meal plan before you go, so you buy only what you need)

3rd:  Buy a rotisserie chicken from Costco so you have dinner for that night.  They’re only $5 are huge and tasty.  Make a salad with oil & vinegar or eat with oranges and mixed nuts.

4th:  Your meal plan should be simple things to keep your energy high and require minimal prep time (eat to live).  Trade gourmet cooked meals for full weekends of fun.  Eat to live during the week and regroup when “stay at home weekends” return.

5th:  Rolled oats takes 2 min in the microwave, egg whites in a carton are pasteurized so you don’t need to cook them and if you’re really tight on time, use milk and don’t cook the oatmeal.

6th:  shrimp makes meals seem like gourmet and if you buy them pre-cooked you’re all set.

7th:  salads are fast; rinse leaves, don’t dry, rip by hand and put in bowl.  Wash tomatoes and cukes, cut right over bowl (be careful, no fingers).  Add olive oil, vinegar, protein and you’re set.

8th:  rice takes 40 minutes.  Set the timer on the stove, your watch or your phone and go check email, visit with the family, return calls, cut the grass etc…

Fast, fat burning meals, high energy, lose weight, build muscle and maintain happy moods.

Local Guest Day

Local guest day is this week.  You are welcome to bring a guest to class on one of the below dates.

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 don’t put me on the spot by having your guest arrive unannounced without prior completion of a waiver.  Click here to download the waiver for your guest.

Non-Local/Out of Town Guest Day:

These guests are welcome anytime, but must be planned with me.  Please have these guests complete the waiver form and submit via e-mail prior to attendance.

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!


Returning boot campers only.  Last chance to complete the Phase 5 Survey:

Click here for the survey.


Join our Facebook fan page by searching for Change Your Body Boot Camps – Newton, MA.


Got questions?  Post them in the ChangeYourBodyChallenge.net Forums.  You’ll get answers and you’ll be helping your teammates.

Cheers and wishing you a great week of body changes!

Your coach,

Mike Alves

Newton Boot Camp

p.s.  RSVP now if you’d like to attend the ND & GST on Sunday.

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