Great Friday to you!

How about those drop sets and that core finisher?  Were those not tough?  Have you noticed yet when you do tough things you get tough and when you get tough life gets easy?  Anyways, thank you for your efforts this week.  It was awesome to train so many motivated people this week and see so many people finding time to train with school out / spouses / work conflicts and summer camps.

The Queen, my fiancée Vanessa, and I are heading to the Berkshires for some adventure and exploring.  Not sure what to expect, but I hear it’s beautiful with great nature and arts and I look forward to spending time / creating memories with V and busting out a little Workout D action and Mt. Washington / Bish Bash Falls hike.

And without further ado…the recap!

This week’s agenda:

  • Cardio Minutes
  • Week 3 Schedule
  • Quarterly Overview
  • Weekly Themes
  • Rookies
  • Guest Day
  • Post Measurements / P8 M&O
  • Who Do You Recommend?
  • Facebook
  • Shout Outs
  • Special Message
  • Happy 4th of July!

Cardio Minutes:  Week 1

Time Day 1 Day 2 Day 3 Total
6am 24 17 20 61
9am 25 18 20 63
6:30pm 25 15 20 60

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)

Rookies / Returning Boot Campers Cardio Minute Goals based on Personal Goals

  • *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.

Week 3 Schedule

6am, T / W / F @ B&G

9am, T / W / F @ Mackenzie

6:30pm, T / Th / F @ Mackenzie

Quarterly Overview

To read the Quarter 3 Overview, click here

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 / Nutrition Discussion / Grocery Shopping Tour

Week 2: 2nd Exposure / Regular reps, sets, rounds and/or load  / Perfect form / Less Sore

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


Please welcome rookies Ilona Goldfarb, Jeremy Goldfarb, Brian Redmond, Lisa Rahilly, Sarah Dinatale, Siobhan Dinatale and Gabriel Weinreb. Please welcome back Donna O’Leary and Eric Riak.  Returning boot campers would you please help your new teammates to feel comfortable in class, recognize their efforts, encourage them when they need it and show them the right way to do exercises by being good exercise models (yes now add exercise model to your resume-wink).  J

Guest Day

Local guest day builds your support circle and lets your friends understand better what you do to look and feel so great. You are welcome to bring a guest to class on one of the below dates.

  • 6am, Wed, July 6 @ B&G Club
  • 9am, Wed, July 6 @ Mackenzie Center
  • 6:30pm, Thurs, July 7 @ 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.  Send your guest here to complete the registration packet:

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 found here:

Post Measurements / P8 M&O

Will be Saturday, July 9 starting at 8am.  You’ll need to rsvp to get your time slot.  Click here to RSVP.

Who Do You Recommend?

Help me help you.  I recently shared my top 4 recommendations for service providers here.  Would you help me and your peers by recommending who you think are the best service providers by clicking here.


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

Shout Outs

  • Phase 7, Perfect Attendance:  Chrissy Thurmond, Helen Rousseau, Alicia Straus, William Weinreb, Mary-Alice Tully, Carol Vaghar, Marisa Cimino, Jonathon Otting, Dana Dornbusch, Thomas John, Deb Rooney, Krista Kett, Carol Gray, James Glanville, Jan Giglio, Mary Magre, Laura Allen, Stephen Allen, Kim Coney, Ceci Dunn, Cathy Devoe, Jen Mendelsohn, Christine Dunleavy, Lori Arnold, Richard Goren, Sharon Russo, Maria Vacca, Cindy Hutter, Laura Otting, Eric Riak, Ilona Goldfarb, Brian Redmond, Lisa Rahilly, Siobhan Dinatale, Gabriel Weinreb and Donna O’Leary.
  • Cardio High Fives (p7, wk1): Marc Gromada, Chrissy Thurmond, Carol Vaghar, Marisa Cimino, Jackie Bunt, Deb Rooney, James Glanville, Kathy Krongel, Scott Timmins, Fred Hollister, Rachel Viscomi, Mary Magre, Stephen Allen, Ceci Dunn, Hillary Ashton, Cathy Devoe, Cindy Hutter, Brian Redmond, Lisa Rahilly, Sarah Dinatale and Donna O’Leary.
  • Cardio High Fives (p6, rw):  Marc Gromada, Marisa Cimino, Dana Dornbusch, Kristen Pepe, Scott Timmins, Mary Magre, Laura Allen, Walter Piescik, Ceci Dunn, Hillary Ashton, Cathy Devoe, Christine Dunleavy, Richard Goren and Cindy Hutter.
  • Cathy Devoe, shared the following note with me and with her permission I’m sharing it with you, “…I wanted to tell you that I ran my 1st 10K today downtown and finished!  I went down with three women who were all 10 years younger than me, and who had run longer distances before (1/2 marathons’ & full marathons) and I outran all of them at 1:00.11.  I’m sure boot camp had a lot to do with my performance and I wanted to thank you.”
  • Thank you Sharon Russo and Jackie Bunt for your feedback on Workout D.  I’m hearing that it was easier to read/use compared to the challenge workouts and that the videos were very helpful.
  • High Five to Cindy Hutter for completing her 1st Warrior DashCindy you are even more AWESOME than before, at least in my book.  J  It might not be for you, but doors of opportunity will begin to open for you as you progress to your best shape, work to keep it and continually pursue your genetic potential.

Special Message

This Independence Day I’d like you to consider creating a new holiday tradition and/or a blending of old with new traditions.

  • Introduce burn & earn workouts before and after your holiday festivities / splurge
  • Control the quantity of your splurge consumption
  • Invite and/or introduce active traditions like dancing, karaoke or movement games.
  • Go for “Insert Last Name” Family Walks around the neighborhood and check out the sights.
  • Ask your peers what/if their exercising these days / what they do?
  • It’s ok to take 1 step back since you took 2 steps forward, but if you want to change your body and transform your life 2, 3 or more steps back, makes it very hard if not impossible to move forward.
  • Scan the tables / menus for protein, fats and carbs (veggies / fruits).  Choose the protein 1st, add green veggies and other bright colored fruits and vegetables to your plate.  Assume the food is cooked in fat or is high in fat, unless you can find olive oil & vinegar for dressings or avocados, nuts or seeds to add.  When it comes to sugar, alcohol, starches, be moderate.
  • Do Workout D (see email attachment).

Happy 4th of July!

I wish you a Happy 4th of July and I’m grateful to live in the Best Country in the World, the land of opportunity, great freedoms, tolerance, Democracy, ESPN, fully stocked grocery stores and BeenerKeeKee19952.

Your coach,

Mike Alves

Newton Boot Camp