Great Friday to you!  Week 1 of Two-Thousand and Eleven is nearly in the books and you’ve got a great jump start on your new years’ goals / resolutions and an even bigger one over people who have yet to get started.  If you’re anything like me, you L-O-V-E being the minority and having the path of least resistance when working towards your goals.  This means whatever the majority is doing is often times not what you want to be doing.  Often times what the minority is doing is what you want to be doing and what you are doing.

You’ve not only set health & fitness goals, built exercise into your lifestyle, but you’ve scheduled it into your lifestyle.  You found a coach to guide you, a team to cheer you, an environment to empower you and a program that yields results.  You may even have taken it a step further and become a change maker yourself by building your social support circle by inviting and giving the love of an active lifestyle (or happy hormone high) to your partners, family or friends.  It isn’t easy, but neither is boot camp and neither are challenge days, but when you do tough things, you GET TOUGH.  And you’re getting TOUGH.  Time for the week 1 recap.

This week’s agenda:

  • Rookies / Returning Boot Campers
  • Cardio Minutes
  • Weekly Themes
  • Guest Day
  • Nutrition Discussion & Grocery Shopping Tour
  • Inspirational Story
  • Last Chance at Surveys
  • Ask Mike
  • Facebook

Rookies / Returning Boot Campers

Please welcome the following rookies: Erik Britt-Webb, Liz Scanlon, Olga Perelman, Jan Giglio, Candace Crabtree, Scott Timmins and Rosimeire Dasilva-Starkman and returning boot campers, Todd Heberlein and Gillian Isabelle.

Leaders and all, would you please help to make them feel comfortable by introducing yourself and welcoming them to CYBBC.

Cardio Minutes:

Time Day 1 Day 2 Day 3 Total
6am 18 21 21 60
9am 20 23 20 63
6:30pm 21 21 20 62

Week 2 Cardio Goal:

Rookies:  150 males / 220 females

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 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.

  • 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.

Nutrition Discussion & Grocery Shopping Tour

Sunday, January 16, from 10-12pm will be the Nutrition Discussion (ND) and Grocery Shopping Tour (GST).

The ND will be from 10-11am at the Boys & Girls Club.  Class starts @ 11am sharp.  Plan to be there 10 minutes early and bring your nutrition handout.

If you’re personal goals are to prevent disease, look better and/or improve your performance you NEED to learn and MASTER nutrition.  If you don’t, you’re just spinning your wheels in the snow, while trying to out-train a bad diet.

The GST will be from 11-12pm at the Stop & Shop on Watertown St, Newton, MA.  (you’ll learn how to navigate grocery stores efficiently and have the opportunity to prep your own meals from a pre-planned weekly meal plan)

Click Here for the Nutrition Handout

Inspirational Story

“Dear Mike,

So – yesterday I turned 51.  The day before yesterday I skied down The Chute, a
black diamond trail at Mad River Glen, a trail I’ve skied many times over the
years.  Except this time – at age 50 + 364 days – I skied down from top to
bottom without stopping once – and without panting and without burning thigh
muscles.  I’ve NEVER done that before, never – even in my 20s.  (And not many
other people do either.)  I’ve skied my whole life, down many different black
diamond trails and have never been so strong.  It was so exciting and I was so
psyched!  And realize it’s all due to you and boot camp so THANKS!!

I’ll see you Monday, Jan. 3.  Happy New Year and thanks again!


Carol Gray

Your welcome Carol and thank you for choosing us.  J

What about you?  I know good things are happening to you too, so please share when you can.

Last Chance at Surveys

Your feedback is encouraged to make your program better.

Click on the highlight text below for the surveys.

2011 Goals & Resolutions

P9 and 2010 Survey

Nutrition / Meal Plan

Ask Mike

Everyone should have the interval training program.  If not click here to download.  Now after reviewing if you have a question about how to implement it into your routine, please ask me before or after class as I arrive 10-15 minutes before and stay 15 minutes after for this purpose.  You can also ask me here:  Ask Mike


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Your coach,

Mike Alves

Newton Boot Camp