You survived week #1.  How do you feel?  “SORE!”  Yes.  That’s what I’ve heard from many of your classmates and probably from you too if you told me.  You know first hand it’s no fun to be sore, but did you know there are ways to reduce your soreness?  See below to learn more.

This week’s agenda:

  • Rookies
  • Week 1 Recap
  • Cardio Minutes
  • Soreness
  • Week 2 Theme
  • Guest Day
  • ND & GST
  • Shout Outs
  • Questions
  • Summary


Please welcome the following rookies to the phase 7 boot camp.  Kristina Day, Anke Vorbau, Eva Chittendon, Mohan Mathew, Kristen Pepe, Shelley Barron, Amy Hennessey, Jameila Haddawi and Carolyn Greenspan.  They’ve agreed to commit to the whole plan, support you unconditionally as teammates and 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.

Week 1 Recap

Based on the smiles on your face, the sweat pouring out of your body and the post class lingering, it looks like you’re glad to be here and boot camp is delivering.  We had 3 different types of workouts:  a continuous circuit, a 60:60 strength: cardio and a 30:30 strength: core workout.

The continuous circuit is an escalating density workout designed to get more total volume completed in the same time frame each week as you get more fit and faster.

The 60:60 strength: cardio workout was chosen to loosen you up from the first class by reducing the exercise intensity compared to the continuous circuit more grueling nature.  This allowed you to work on speed strength and moving quickly with “easier exercises”.

The 30:30 strength: core workout was a combo of both.  We progressed exercises you learned last phase by increasing their time under tension from 20 seconds to 30 and paired them with an “active recovery” core exercise of towel marches that are deceptively difficult.

All in all, I designed this quarter or this summer’s workouts to get you beach muscles and play outdoor sports and this phase specifically to peak you for final beach trips and forthcoming sporting events.  You notice the unusual or exceptional soreness.  I’m challenging you more this phase because I know you’ll be more active outdoors where as in the winter, if you were this sore, you’d most like sit or be less active and that would be counterproductive to changing your body.

Cindy Hutter, from the 6:30pm team, and I were talking recently about how it takes me up to 10 hours to write a phase of programming.  She asked, “Why does it take so long”?  And the simplest answer I could give is that I don’t write napkin workouts.  I write training programs.  What’s the difference?  That’s really a long winded answer, but napkin workouts are the equivalent of playing pickup games vs. joining a team; hiring a carpenter to design a house vs. hiring an Architect; putting a kid in front of a TV everyday to prepare for the SAT’s or sending them to school; calling Ho-Ho’s food vs. vegetables grown in a garden; going to a professional sporting event where most anyone can get in vs. being invited to a luxury box; joining a gym where they don’t want you to show up vs. joining a place where they contact you if you miss class; and finally napkin workouts are good for individuals or people who are the same (age, gender, fitness level, exercise history…), which is different from people who have the same goals (e.g.  Weight loss, fat loss, muscle building or performance) vs. training programs which are designed for people who have the same or similar goals, but are very different people.  Not easy to answer, especially without bad mouthing the competition, but I think you get it.

Cardio Minutes:

Time Day 1 Day 2 Day 3 Total
6am 23 28 24 75
9am 22 28 23 73
6:30pm 23 27 23 73

Week 2 Goals:

Rookies:  males = 125, females = 190

Returning Boot Campers:  males = 175, females = 250

Soreness Remedies


Ice baths

Hot & Cold Contrast Showers

Foam Rolling


Healthy Fats

Amino Acids


Mobility Exercises


Being Active


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 is a great way 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.

Week 2 Theme

May 10

Less Sore Week

Workout A#2

less sore week

(S) 20:10

(F) Abs

© Shuttles-Suicide

Workout B#2-

less sore week

(S) 60:60

(F) Hips

© SAG-speed

Workout C#2-

less sore week

(S) 30:30

(F) Shoulder

© Bwd High Knee Runs

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 and you have to be invited by a current member.

Local guest day is scheduled for the middle class of the 3rd 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.

  • 6am, Wednesday, 9/8 @ B&G Club
  • 9am, Wednesday, 9/8 @ Mackenzie Center
  • 6:30pm, Wednesday, 9/8 @ 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.

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.


10-12pm, Sunday, September 12 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 21st 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

Hanna Thomas and John Thomas for forming a dynamic duo during the Partner Band High Knee Run.  Hannah became the coach and was encouraging her father to do better which sparked the rest of the class to coach and encourage their partners to do better.  Cheers to you both.

Becca Allen for cheering on the sophomores this week.

Laura Otting running her 1st 7 mile race.

Alicia Straus, Laura Otting, Marisa Cimino, Jackie Bunt and Marc Gromada for getting strength workouts in over the recovery week.

Welcome back Jon Otting.

Jeff Evaul for helping me clean up the ceiling tiles and bringing my bag into the gym.

Got Questions?

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


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Your coach,

Mike Alves

Newton Boot Camp