Boston, MA

It’s late Sunday night.  Pats just got outplayed by the big talking Jets who backed it up.  Ugggh!

Anyways.  Now that Sundays are free more time for fun activities, like Snow Shoveling finishers with friends.  J  Joke!

Happy MLK day to all.  Martin Luther King was great man who taught us to stand up for civil rights without being violent.  It worked and we have a better country and world because of it.  Now Americans are standing up to fight obesity and disease by choosing to live an active lifestyle and get back to eating whole foods vs. processed and packaged foods.  We’re building stronger communities and families as a by-product, but we’re not close to where we need to be, so we’ve got to keep on getting better, breaking old habits and building new ones.  One way to do this is to get into our best shapes so we can walk the talk.  A second way is to invite as many of our peers to join us in living the active lifestyle.  This week is another opportunity for you to do that with Local Guest Day.  It’s Tuesday night and Wednesday morning.

Read more below and let’s get you in your best shape and get everyone around you in their best shape as well.

This week’s agenda:

  • Cardio Minutes
  • Weekly Themes
  • Guest Day
  • Nutrition Discussion & Grocery Shopping Tour
  • Post Measurements
  • MLK Day
  • TRX Workout
  • Ask Mike
  • Facebook

Cardio Minutes:

Time Day 1 Day 2 Day 3 Total
6am 21 21 20 62
9am 22 22 21 65
6:30pm 22 23 22 67

Week 3 Cardio Goal:

Rookies / Returning Boot Campers

  • 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.

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: 2nd 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

Local Guest Day is this 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.

  • 6:30pm, Tues, January 18 @ Mackenzie Center
  • 6am, Wed, Jan 19 @ B&G Club
  • 9am, Wed, Jan 19 @ Mackenzie Center

All guests must complete a registration packet PRIOR to participation.  Guest day is a courtesy gesture from your peers and me.  Please DO NOT put me on the spot by having your guest arrive unannounced without prior completion of a waiver.  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.


Thank you to Stella Lee, Candace Crabtree and Shari Krasnoo for attending this week’s Nutrition Discussion and Grocery Shopping Tour.  Apply what you’ve learned and you have both short term and long term body changes and lifestyle transformations!

Post Measurements

8am, Saturday, January 22 @ Mackenzie.  You’ll need to RSVP to get your time slot.  I’ll send an email on Thursday after lunch and the 1st to reply gets the 1st time slot, 2nd to reply gets the second time slot, and so on…


Classes are on as normal.

TRX Workout

There will be no TRX workout this coming weekend.  It is highly encouraged that you take at least 1 TRX workout to become familiar with it.  It’s an easy yet, slightly complicated exercise tool to use, but it is very fun and effective, just ask those who’ve attended.

Ask Mike

Got a question.  Ask me.  Shari Krasnoo just asked me 3 excellent nutrition questions.  When I know the answers, I’ll share them with you.  Got a question, ask me here:  Ask Mike


If you’re on facebook.  Become a fan and like us:

Your coach,

Mike Alves

Newton Boot Camp