Great Sunday to you!  I just received a phone call from a prospective new client and the first thing she asked was, “are you o.k., because you’re breathing really heavy?”  I replied, “I sure am, I’m just getting training indoors because of the rain”.  “Oh”, she replied.

What a week it’s been.  Rocking boot camp workouts in what will be the hardest & most challenging phase of the summer.  Boot Campers training at all different times and on all different days.  Numerous people away and asking for help with their vacation training programs and the Queen snapping me back into reality after my awesome weekend at a Bachelor Party, by presenting nearly completed wedding plans.  Oh man, life is changing fast and I gotta keep working on those fast twitch fibers, escalating density workouts (aka getting more work done in the same time) and building lean muscle to keep my energy high.

In any event, lots of cool things to share, so check out…

This week’s agenda:

  • Cardio Minutes
  • Quarterly Overview
  • Weekly Themes
  • Rookies
  • Guest Day
  • Nutrition Discussion & Grocery Shopping Tour
  • Post Measurements
  • Facebook
  • Shout Outs
  • PN’s Food Plate

Cardio Minutes:  Week 1

Time Day 1 Day 2 Day 3 Total
6am 30 20 25 75
9am 26 20 20 66
6:30pm 30 28 24 82

Remember to always skip rope in place at a 1+ rep per second 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

Local Guest Day is

6:30pm, Tues, Aug 30, @ Mackenzie Center, 1337 Centre St, Newton, MA

6am, Wed, Aug 31, @ B&G Club, 675 Watertown St, Newton, MA

9am, Wed, Aug 31 @ Mackenzie Center, 1337 Centre St, Newton, MA

Out of Town Guest Day is anytime.

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

Got a guest?  Send them this link to sign up:

Post Measurements+

8am, Saturday, Sept 3 at the Mackenzie Center will be Post Measurements.  We’ve had great success this summer with body changes.  One person lost 10.8 lbs. last phase.  Another teammate reached new milestones by reaching a dress size of 6 (started at size 18) and decreasing total waist & hip circumferences and total body fat percentages by 12”, 10.75” and 16.3 % respectively over the last 17+ months.  And another teammate who’s lost 13.1% body fat over 22+ months is just 2 lbs. away from her starting lean mass weight (sometimes you lose lean muscle when you lose weight).  Yes, we’re now working to gain muscle even though she’s already lost 22.39 lbs. of fat. 

Not all changes are as dramatic.  Some clients, who have less weight to lose, lose at slower rates like 4 lbs. lost over the last 4 months.  Initially you might think that’s not too impressive, but if this pace keeps up, that’s 12 lbs. lost gradually over 12 months and the bigger picture would show that this person “lost” 12 lbs. this past year instead of gaining “X” lbs.  There are also the more subtle changes like 2lb of muscle gained with 2 lbs. of fat lost over the course of phase 7 & 8, which translates into a 4 lbs. body mass swing.

In any event, if you want to track your progress, good or bad, to have something to compare to later and/or best case to brag about later, then please record, 9/3/11 on your calendar for Post Measurements.


Please welcome rookie Rekha Nigam to the Change Your Body family.  She’s very motivated, ready to change and excited to be here.  Please introduce yourself if you take a 6:30pm class with her.

Nutrition Discussion & Grocery Shopping Tour

Is Sunday, August 28, from 10-12pm at the Boys & Girls Club, 675 Watertown St.  Some of you have big road races and triathlons coming up and you’ll need to know what to eat to peak for your big day and prevent bonking.  The rest of you are either looking to lose weight or maintain your weight & lose fat.  No matter what your goal is, make things easy for yourself by knowing how to use nutrition to your advantage.   RSVP by email to attend.


If you’re on Facebook, Become a fan and like us:

Shout Outs

  • P8 Challenge Workouts:  Jim Pelis (3), Kristen Pepe (1), Laura Otting (1), Marisa Cimino (1), Marc Gromada (1) and Cindy Hutter (1).
  • Phase 9, Perfect Attendance:  Ellen Kelley, Marc Gromada, Katy Coughlin, Marisa Cimino, Jackie Bunt, Dana Dornbusch, Eva Chittendon, Kristen Pepe, Krista Kett, James Glanville, Laurel Britt-Webb, Candace Crabtree, Mary Magre, Laura Allen, Stephen Allen, Ceci Dunn, Jen Mendelsohn, Lori Arnold, Susan Rivers, Cindy Hutter, Eric Riak, Lisa Rahilly, Donna O’Leary and Rekham Nigam.
  • Cardio High Fives (p8, RW): Keri Dogan, Marc Miller, Marc Gromada, Marisa Cimino, Scott Timmins, Mary Magre, Laura Allen and Cindy Hutter. Everyone else, you can do better!
  • Ellen Kelley for a great week of training.  J
  • Marisa Cimino for all the cool things you’re doing in life.  Team, not only has she changed her body, but she’s transforming her life.
  • Jon Otting for making time to get a home workout in.
  • Deb Hicks for riding during the rainy day of the PMC and congrats on adding a TRX to your home gym arsenal.
  • Laurel Britt-Webb for finding a way to get your training in this week.
  • 6am class when you see Kathy Krongel would you please give her a big hug as her mom passed away last week.
  • Scott Timmins for making the softball playoffs.
  • Mary Magre for having to buy new clothes because you no longer fit in last year’s summer clothes.  J
  • Laura Allen for your new job.  J
  • Christine Dunleavy, Hillary Ashton and Susan Rivers for being schedule masters.
  • Cindy Hutter, Keri Dogan and Laura Allen for making / finding time to get 400+ minutes of cardio in.
  • Eric Riak and Linda Riak for talking about boot camp workouts like we used to talk about teachers.  Sometimes you want to hear more and sometimes you don’t.

PN My Plate

PN My Plate stands for Dr. John Berardi’s Precision Nutrition version of the USDA My Plate.  In his recent blog article, click here to read it, he breaks down the pros & cons of the USDA My Plate (the newer version of the Food Guide Pyramid) and shares his non-lobbyist influenced My Plate for fat loss, recovery and plant based diets.  I really liked how he showed you a food plate for meals you can have anytime, a plate for Post Workout Meals and a Plate for all the Vegans out there.

Two key things I learned were that he only has protein, fat, vegetables and water or tea, (NO fruits or whole grain starches) at Any time meals and for Post Workout Meals he has protein, whole grain starches, vegetables, fruit and water or tea and NO fats, because he doesn’t want to slow digestion.  I just tested the no fats after a post workout meal and I instantly felt more immediate and sustained energy, so I’ll keep you posted.

Cheers and get ready for week #2.  It’s going to be tough and satisfying.

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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