This week’s agenda:

  • Cardio Minutes
  • Weekly Themes
  • Recovery / Challenge Week
  • Guest Day
  • ND & GST
  • Post Measurements
  • Nutrition Tip
  • Quotes
  • You’re Invited
  • Phase 2

Cardio Minutes:

Time Day 1 Day 2 Day 3 Total
6am 21 21 21 63
9am 22 24 20 66
6:30pm 21 21 21 63

Recovery Week 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

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

Recovery Week / Challenge Week

Next week is a recovery week.  You can choose to do cardio only if you’re feeling beat up and your body is in need of a rest, but if you’re feeling great, ready to go and you don’t want to stop, then the Challenge Week is your best bet.

Recovery Week (no weights):  Do Cardio Only and other activities

Recovery Week (weights):  Do Challenge Week, Cardio and other activites

The 2011 Recovery Weeks will consist of optional challenge weeks.  A challenge week is like a game or challenge I create for you that you try to beat involving the workouts from the current phase.  You’ll either try to complete a certain # of rounds or reps in a specific amount of time.  You should have more success exercising on your own with these challenges during recovery week compared to 2009 & 2010 recovery weeks when I provided new workouts for you to do, that were less familiar.  All challenges will be individual challenges vs. team challenges.

To see the challenges, click here

Guest Day

I’d like to thank Linda Riak, Dana Dornbusch and Vinay Mehra for introducing the 6:30pm class and myself to Erik Riak, Fran Newton and Anne.  You are actively building up your support circle every time you invite your peers to join you in workouts.  The more they feel comfortable exercising, the less resistance you’ll face and the more successful you’ll be in both the short and long term.  I hope all the P1 guests had high energy experiences.


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

High fives to Marisa Cimino, James Glanville, Jan Giglio, Mike Marsten, Krista Kett, Kathleen Lowney, Carol Vaghar, Carol Meyer and Scott Timmins for the great changes you’ve earned since starting boot camp and for the courage to show up and be measured.  It can be scary if you didn’t do your homework, but it can be very exciting if you did.

Nutrition Tip

Breakfast = Biggest Meal

Dinner = Smallest Meal

When you go on a road trip, you fill your tank before you go, right?  When you start your day it’s like going on a road trip and you want to fill your tank before you start.

When you go to sleep your body likes to turn down its digestive system so it can focus on repairing and healing.  If you eat a big meal, your body will be confused and will give more attention to digesting and take some attention away from sleeping.  This can cause you to have a poor nights sleep, to stay awake longer and/or to not wake up hungry / skip breakfast.  If you want to lose weight, gain weight, improve performance or reduce your risk for disease, you’ll want to eat breakfast and preferably a big one.


Thank you Sally Babigian for sharing these quotes with us from January 18, 2011, Physique 57, Let’s Raise the Barre Newsletter:

“The higher your energy level, the more efficient your body.  The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” -Anthony Robbins

“No matter who you are, no matter what you do, you absolutely, positively do have the power to change.” -Bill Phillips

“Workouts are like brushing my teeth; I don’t think about them, I just do them.  The decision has already been made.” -Patti Sue Plumer

“Nothing is impossible, the word itself says ‘I’m possible.'” -Audrey Hepburn

“Fitness – if it came in a bottle, everybody would have a great body.” -Cher

“It’s not who you are that holds you back, it’s who you think you’re not.” -Anonymous

“Strength does not come from physical capacity.  It comes from an indomitable will.”  -Mahatma Gandhi

“You have brains in your head.  You have feet in your shoes.  You can steer yourself, any direction you choose.” -Dr. Seuss

“My motto was always to keep swinging. Whether I was in a slump or feeling badly or having trouble off the field, the only thing to do was keep swinging.” -Hank Aaron

“Energy is the essence of life. Every day you decide how you’re going to use it by knowing what you want and what it takes to reach that goal, and by maintaining focus.”  -Oprah

“Some people dream of great accomplishments, while others stay awake and do them.”

-Constance Newman

You’re Invited

If you were a new boot camper this phase and you’d like to continue on, please let me know so I can send you the “You’re Invited” email on how to join.

Phase 2

  • Deadline for new participants to register is midnight, Thursday, January 27, 2011.  Refer your friends to the 1 Week Trial page to sign up.
  • Measurements & Orientation is 8am, Sunday, January 30, 2011 @ Mackenzie
  • 1st Classes begin on Monday, January 31, 2011.

Your coach,

Mike Alves

Newton Boot Camp

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