My uncle passed away this week.  It made for a very emotional week.  There’s nothing like losing someone to remind you that you get only 1 shot at this life and you better make the most of it.  With that being said your upcoming recovery week is a great week to address important things like catching up on sleep, spending more time with important people including yourself, getting more cardio minutes in and/or continuing to push forward on your 2011 goals by completing highly effective, results-yielding challenge workouts.

This week’s agenda:

  • Cardio Minutes
  • Weekly Themes
  • Recovery / Challenge Week
  • TRX Workout
  • Post Measurements
  • Ask Mike
  • Shout Outs
  • Facebook
  • School Donations
  • Phase 3

Cardio Minutes:

Time Day 1 Day 2 Day 3 Total
6am 20 21 21 62
9am 21 21 22 64
6:30pm 21 21 21 63

Rookie Cardio Goals for Weight Loss:

Wk1:  males = 125, females = 190

Wk2:  males = 150, females = 220 * (if weight loss is goal)

Wk3:  males = 175, females = 250 * (if weight loss is goal)

Wk4:  males = 175, females = 250 * (if weight loss is goal)

Cardio Minutes Needed for Categorized Goals:

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

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

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 activities

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 certain # of rounds or reps in a specific amount of time.  All challenges will be individual challenges vs. team challenges.

To see the Phase 2 Challenges, click here

TRX Workout

Here’s the remaining Feb TRX schedule:

8am, Saturday, Feb 12 @ Mackenzie

6am, Thursday, Feb 17 @ B&G Club (pending)

8am, Saturday, Feb 26 @ Mackenzie

Post Measurements

Post measurements are rescheduled to 8am, Sunday, Feb 27 @ the Mackenzie on a 1st come 1st served basis.  It will coincide with M&O so if you see a new person, please introduce yourself.  For best results #1 don’t splurge Saturday (no liquid calories, aka alcohol, no refined starches, aka white sugar, pasta, breads, bagels, cookies, crackers, white potatoes, white rice, etc…).  These will cause you to bloat and will affect your numbers.  Do continue to train all week long.

Ask Mike

Linda Riak wanted to know, “what’s the difference between weight loss and fat loss?”  Check out the answer here: Ask Mike

Shout Outs

Thank you to Scott Timmins, Cindy Hutter (2nd time), Aileen Murphy, Fred Hollister, Olga Perelman, Kathy Krongel (2nd time), Mary Thomas (2nd time), and Hannah Thomas for attending the ND & GST.  You’ve now learned the rules of the nutrition game and can start playing.  You’ll get instant feedback if you’re following the rules by means of elevated mood, increased energy, greater performance and improved / faster body changes.

Thank you to Matt Sarrett for introducing the 6am class and me to Mo Zuniga during Local Guest Day.  It was a tough training session, but Mo survived.

Maria Vacca asked me when the next Change Your Body Challenge contest is?  I don’t know.  Let me know if you’re interested and we can look at dates.  Phase 4 (March 26) would be a good start date because it would have you peaking for the summer.

Cardio Minutes High Fives for week 2:  Sally Babigian (540), Marc Gromada (265), Susan Kessel (250), Jennifer O’Leary (FL 205), Susana Fantozzi (290), Richard Goren (217), Marisa Cimino (FL 360), Cindy Hutter (325), Lisa de Lima (293), Laura Otting (250), Mike Marsten (180), Anke Vorbau (259) and Mike Day (180).  Who’s going to get a high five for recovery week minutes?  Will you?

Congrats to the 6:30pm class on Tuesday for completing the most rounds in the 10-Minute Partner Suicide Shuttle Run with a whopping 21.  The 6am and 9am classes both got 19.  Kudos to Jackie Bunt and Stephen Cimino for taking less rest at the end so they could set the bar higher for everyone else.

If you think someone deserves a shout out, please tell me.


Anyone want to train together next week for either challenge workouts or cardio workouts?  Express your interest here:

By writing, “I’m looking for a buddy (ies) to do insert workout type, with.  I’m free on these days insert days at these times insert times.  Reply to my comment and we can come up with a place to train.  It could be my place, your place or a neutral site.  Whatever is easiest?”

School Donations

CYBBC is honored to help support your child’s school by making donations to your respective PTO Fundraising Campaigns.  If you’d like me to donate some boot camp passes to your child’s school, please do an email introduction between the PTO contact person and myself and include the date of the event.  I’ll take it from there.  Together we’ll change bodies and transform lives.  J

Phase 3

  • Deadline for new participants to register is midnight, Thursday, February 24, 2011.  Refer your friends to the 1 Week Trial page to sign up.
  • Measurements & Orientation is 8am, Sunday, February 27, 2011 @ Mackenzie
  • 1st Classes begin on Monday, February 28, 2011.
  • TRX will be introduced as a station.
  • New standardized 5min soft tissue warm up format.

Your coach,

Mike Alves

Newton Boot Camp