I’ll make this quick as I’ve got to get my workout out before picking up V for and heading west for the AFR (Alves Family Reunion). 😉

Great week to all present and great week to all vacationing that rocked out their travel workouts!

Somewhere in this content filled masterpiece you’ll find a link to a special bonus. The bonus is something familiar to returning boot campers, modified to be your own little hard core and timely special add on to your summer shape up. It won’t be easy, but it can be as short as 6 minutes in length and as long as 20 min and will help shape certain parts of you very quickly (if following the nutrition plan).


This week’s agenda:

  • Cardio Minutes
  • Quarterly Overview
  • Weekly Themes
  • Rookies
  • Guest Day
  • Nutrition Discussion & Grocery Shopping Tour
  • Post Measurements
  • Facebook
  • Shout Outs
  • Nutrition Minimalism

Cardio Minutes: Week 1

Time Day 1 Day 2 Day 3 Total
6am 17 20 17 54
9am 17 22 15 54
6:30pm 15 20 20 55

Cardio minutes are tough to earn in class during week 1 b/c of the technical aspect of the exercises. Progressive weeks will be better. Remember to always skip rope in place at a 1+ second per rep pace.

To review weekly cardio minute goals, how to report your minutes and/or review the interval training program handout, please click here.

Quarterly Overview

To read the Quarter 3 Overview, click here.

Weekly Themes

To review the weekly themes please click here.

Guest Day

To learn more about local and out of town guest days click here.

Post Measurements+

8am, Saturday, August 6 at the Mackenzie Center will be both Post Measurements & Measurements & Orientation for phase 8 rookies. To RSVP click here.


Please welcome rookies Laura Lanfear, Keri Dogan, Jim Pelis, Marc Miller and Lisa Stevenson. Please welcome back Jack Goldsmith and Katy Coughlin. 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 great 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.

  • 6:30pm, Tues, Aug 2 @ Mackenzie Center
  • 6am, Wed, Aug 3 @ B&G Club
  • 9am, Wed, Aug 3 @ 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: https://bootcampboston.com/guest

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: https://bootcampboston.com/guest.

If you want to do an awesome core workout at home, click here to download your bonus workout for Phase 8, 2011.

Nutrition Discussion & Grocery Shopping Tour

Is Sunday, July 31, from 10-12pm at the Boys & Girls Club, 675 Watertown St. Change Your Body, Transform Your Life and get Beach Ready THIS SUMMER, not next summer. Remember, Abs are built in the kitchen not in the gym. RSVP by email to attend.


If you’re on facebook. Become a fan and like us: https://www.facebook.com/changeyourbodybootcamps

Shout Outs

  • Phase 8, Perfect Attendance: Sally Babigian, Jennifer O’ Leary, Alicia Straus, Katy Coughlin, Bill Weinreb, Mary-Alice Tully, Carol Vaghar, Marisa Cimino, Deb Hicks, Anke Vorbau, Eva Chittenden, Carolyn Greenspan, Kathleen Lowney, Krista Kett, Mary Magre, Laura Allen, Stephen Allen, Lori Arnold, Richard Goren, Cindy Hutter, Eric Riak, Ilona Goldfarb, Lisa Rahilly, Donna O’Leary,. Laura Lanfear, Keri Dogan, Jim Pelis, Jack Goldsmith, Marc Miller and Lisa Stevenson.
  • Cardio High Fives (p7, RW): Carol Vaghar, Marisa Cimino, Jackie Bunt, Kathleen Lowney, Mary Magre, Henry Fizer, Lori Arnold and Lisa Rahilly. Everyone else, you can do better!
  • Jack Goldsmith for going to 6am. Sally Babigian for going to the 6:30pm.
  • Cathy Devoe for placing 3rd for your age group in your recent 5k.
  • Laura Otting for finishing your 1st ½ marathon.
  • Susan Rivers for teaching your kids our high fives! Now find a way to introduce family workouts like the Chittenden / Glanville family does.
  • Sharon Russo for beach sprints!
  • Lori Arnold for planning and completing a kayak trip with friends.
  • Marisa Cimino for placing 2nd in your Seattle soccer tournament. Marisa’s a perfect example of doors that open, when you get in your best shape. She never played soccer in her life and now she’s traveling across the country to play in tournaments.
  • Jackie Bunt for running her 1st 9 miles ever!
  • Laurel Britt-Webb for finding a way to get your training in this week.
  • Todd Heberlein for just showing up!

Nutrition Minimalism: Habits are the key!

Dr. John Berardi, PhD., the author of Precision Nutrition, wrote a really interesting blog article recently discussing a minimalist approach to nutrition for fat loss, that focused on habits vs. diet plans and he called it super simple.

Here’s the nutrition plan for fat loss (note that it’s still not very complicated).

  1. Eat a little less than usual.
  2. Eat each meal slowly.
  3. Eat about 4 meals per day (every 4 hours or so).
  4. Eat lean protein, legumes, and lots of veggies w/each meal.
  5. Avoid white, starchy carbs (breads, pasta, rice, chips, etc.).
  6. Avoid fruit.
  7. Don’t drink your calories (use lots of water or coffee and tea instead).
  8. One day per week, eat whatever you want.

I agree with #’s 1, 2, 5 and 7. # 3 I’m ok with, but it does go against Dr. Halton’s 3-meals/day plan, but it is a fat loss, not a weight loss nutrition plan. #4 was super interesting as no fat was mentioned, but then again Dr. Berardi is not a Nutritional Epidemiologist like Dr. Halton so disease prevention isn’t necessarily the core focus like it is with Halton. #6 is semi-surprising in that Berardi said no completely too all fruit. I’ve seen this before in other realms. I don’t fully understand it yet, but if it has to do with the fructose (the natural sugar) in fruit, then this article, “Is Sugar Toxic…”, might help explain why “Avoid Fruit” is #6 on the plan. #8 says one day / week to eat whatever you want. Berardi’s plan in the Precision Nutrition system says 10% of your meals can be splurge. On the above plan of 4 meals / day, 7 days / week that would be 2.8 meals / week could be splurge. 2.8 meals in one day, wouldn’t match up with his 4 meals/day plan, but for simplicity I can see why he did it. Halton says 1-2 splurge meals / week for weight loss clients.

All in all, it’s very interesting and I think I’ll test #1-7. #8 I can do, but it might not match up with my relationship lifestyle with V, so I’ll just use the 10% rule and splurge when she splurges.

If you want to read Dr. Berardi’s whole article click here. It also talks about a minimalist approach to exercise for fat loss, which relates to the 80/20 rule of training I’ve begun mentioning in class and in my writings to you.

Your coach,

Mike Alves

Newton Boot Camp

p.s. If you want to learn more about nutrition for weight loss and disease prevention, get The Weight Loss Triad, by Dr. Thomas Halton, PhD.

p.p.s. If you want to learn more about nutrition for fat loss / weight maintenance and/or nutrition for performance, get Precision Nutrition by Dr. John Berardi, PhD.

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