Happy Sunday to you!

How was your 1st week?

This week’s agenda:

  • Rookies
  • Fall / Holiday Season
  • Testing
  • Phase 8 (P8) Overview
  • Cardio Minutes
  • Soreness Remedies
  • P8 Schedule
  • Columbus Day
  • Guest Day
  • ND & GST
  • Shout Outs
  • Questions
  • Facebook


Please welcome the following rookies to the phase 8 boot camp.  Paula Berg, Kathleen Lowney, Stella Lee, Krista Kett, Carol Gray, Victoria Gifford, Jacqueline Crawford, Jennifer Timmins, Vinay Mehra, James Glanville, Mary Thomas, Isabelle Evans and Jennifer Trudel. They’ve agreed to commit to the whole plan, to support you unconditionally and to 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.

Let us also welcome back, Louise Civetti, Amy Sparby, Jennifer Roy, Laurel Britt-Webb, Susana Fantozzi, Jennifer Stomberg, Lynn Palmatier and Leslie Williams.

Bring on the fall / holiday season.  We’ll be ready.

Fall / Holiday Season

Since we’re on the subject of the fall and holiday season let’s talk about it for a bit.  Kids are back to school, roads are more filled, work pace is faster and overall stress is a bit higher.  It’s ok because you should be recharged from the summer and you may even relish the changing of seasons and what they bring.  Here’s some things to think about and keep in mind.

Holiday season begins with Halloween, then Thanksgiving, Christmas/Hanukah/Kwanza/ end of year parties and New Years.  These are all great fun, are social, include late nights and result in overindulging, stress and sickness.  They’re not going anywhere, nor should they, but there are ways to not lose ground, fall off the wagon or get setback.

Since you know what to expect you can better prepare by:

  • Saving and planning for splurge meals
  • Gift shopping in advance
  • Burning & Earning before & after splurges
  • Getting workout buddies
  • Starting new family / friend / work traditions like:

1.      Your Family Walk after meals

2.      Your Family Workout Before meals

3.      Burn & Earn Workouts Before Big Events

4.      Carb Depletion Workouts the day after Big Events

5.      Sugar Free Desserts

6.      Your Family Traditional Games, Trivia and Sports

7.      Your Company Office Olympics

8.      more Halloween Tricks and less Halloween Treats

  • Push the plate away.
  • Buy less
  • Consume less
  • Practice do anywhere workouts

I’m not going to tell you to do anything I wouldn’t do as I’m going to enjoy the holidays to the fullest and I expect you to as well, but be aware of the consequences.  Things you used to get away with, you no longer can.  It takes too long to get your stomach back to normal or to where you want it to be and it doesn’t make you feel great later (major sugar hangover, cravings, moodiness and irritability).  It’s just not worth it.  Yes the food and traditions are great, but it’s the people, the time off, the spirit, the activities and the time of year that are important.  You should leave these events feeling physically renewed and emotionally filled up, not sick, stressed and out of commission for days and/or weeks.

That’s where boot camp comes in.  Your coach, the environment, your teammates and the programming will help to keep you on track and better prepared.  No one’s saying you can’t have fun as I’m encouraging you too have fun, just better prepare so you don’t skip a beat and you come out ahead, not behind.


Based on early survey feedback, we will “test” testing quarterly.  Next in class physical testing day is tentatively scheduled for Thursday, December 16 and Friday December 17, the last classes of phase 9 and for 2010.

Phase 8 Overview

4 Weeks of Programming.  3 Different Routines.  Weekly Progressions and Themes.  Per Workout Undulation.

Week Day 1 Day 2 Day 3

Intro / Sore Week

Workout A#1:  Intro (Sore Week, 5 ct’s)

(S) 60:60 Strength/Core, 5cts

(F) Butt Finisher

© Shuttle Run-10yd

Workout B#1:  Intro (Sore Week, 5ct’s)

(S) 20:10 Tabata’s, 5cts

(F) Continuous Turkish Get Ups-Escalating Density (ED)

© Do Anywhere-(ED)

Workout C#1:  Intro

(Sore Week, 5ct’s)

(S) 30:60:90 Varying Time Under Tensions (TUT), 5ct’s

(F) Inverted Pyramid + Constant

© Sprints Around the Gym (SAG)-Big Dawg


2nd Exposure / Less Sore Week

WA#2:  2nd Exposure

(Less Sore, 2ct’s)

(S) 60:60, 2cts

(F) Butt Finisher, 2cts

© Shuttle Run-Full Court Suicides w/ Partner Rest Periods

WB#2:  2nd Exposure

(Less Sore, 2ct’s)

(S) 20:10, 2cts

(F) Continuous Turkish Get Ups-ED

© Do Anywhere-ED

WC#2:  2nd Exposure

(Less Sore, 2ct’s)

(S) 30:60:90, 2cts

(F) Inverted Pyramid + Constant-ED

© SAG-Speed


All Columbus Day Classes are Rescheduled (see below)

Progression / Personal Record Week

WA#3:  Progression

(S) 60:60, Personal Record (PR)

(F) Butt Finisher PR

© Shuttle Run-Regular

WB#3:  Progression

(S) 20:10, PR

(F) C. T. Get Ups-ED

© Do Anywhere-ED

WC#3:  Progression

(S) 30:60:90, PR

(F) Inverted Pyramid + Constant-ED

© SAG-Speed


Challenge Week

WA#4:  Challenge

Challenge #1:  Team

WB#4:  Challenge

Challenge #2:  Team

WC#4:  Challenge

Challenge #3:  Individual

Cardio Minutes:

Time Day 1 Day 2 Day 3 Total
6am 17 25 21.5 63.5
9am 16 26 17 59
6:30pm 17 18 17 52

Week 2 Goals:

Rookies:  males = 125, females = 190

Returning Boot Campers:  males = 175, females = 250

Please report cardio minutes here:

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 are great ways 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, therefore focusing all of its resources to healing.

P8 Schedule

Week M T W Th F Sa Su
9/27 6am



6:30pm 6am




6am You’re


10/4 6am



6:30pm 6am






10/11 NO Classes

Columbus Day






6:30pm-GD 6am





10/18 6am



6:30pm 6am




6am 8am-M

GD = Guest Day

ND = Nutrition Discussion

GST = Grocery Shopping Tour

M = Measurements

Columbus Day

No classes on Columbus Day, Monday, October 11, 2010.

Class schedule is:

6am, T / W / F

9am, T / W / F

6:30pm, T / Th / F

Guest Day

We like guests.

Non-Local / Out of Town Guests are welcome to participate anytime so you, nor they have to skip a beat with your training and you can create a new bond together.

Local Guests are welcome to participate on the middle classes of the 3rd week only.  Guest Day builds your support circle and lets your friends understand better what you do to look and feel so great.

  • 6am, Wednesday, 9/13 @ B&G Club
  • 9am, Wednesday, 9/13 @ Mackenzie Center
  • 6:30pm, Thursday, 9/14 @ 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.


10-12pm, Sunday, October 17 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

Miss Maria Vacca passed her fire fighter’s physical 2 weeks ago.  Check out a video of the test.

Now she’s going for her EMT certification.  Cross your fingers and send her good vibes.

Congratulations to Mary-Alice Tully.  Last February, Mary-Alice and I talked about her 2010 goals.  She told me she wanted to have her best year ever in triathlons.  And she has.  First she won “Biggest Loser” in her masters swim group for 9.8 % drop in body weight in 10 weeks, then she placed 2nd in a 5k, qualified for the SOS (an 8 stage triathlon in upstate NY) by finishing the Patriot ½ Marathon in 6:58:38 (another 2nd place finish in her age group), and now placed 28 out of 663 (and 2nd in her age group) in the Danskin Women’s Triathlon.

So give your teammate a high five for her banner year and pick her brain if you’re interested in racing triathlons.  They’re fun.  You get bucket loads of cardio minutes.  You get to consume MORE starches, sometimes sugar and even liquid calories.  They’re social and they get your body in tip top shape.  I am grateful that Mary-Alice’s sister gave her a gift certificate for personal training back in May of 2006.  We’ve been training together since, but you must know she is a doer and an action taker and I’m just one spoke on her sports performance team.

P.S.  Mary-Alice is a Youtube Superstar with 30,000 viewers.  Check her out here:

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