Good news.  Instead of 105+ miles per hour its supposed to be only 65 mp with 5-10” of rain.  Gosh.  That’s a relief and a sarcastic one as well.

Week 2 is behind us now and weekend workouts are in front of us.  If you’re racing this weekend, I’m guessing your race got moved up to Saturday and if you were planning to do an outdoor workout on Sunday, you might want to consider changing it to Saturday.

Enclosed in your email are 2 weekend workouts for you:  a metabolic acceleration workout and a cardio workout.  Aside from watching the weather show this weekend, some indoor training will put you 1 step closer to your goal.  And now…drumroll please…

This week’s agenda:

  • Hurricane Reschedules
  • Cardio Minutes
  • Quarterly Overview
  • Quarterly Testing
  • Weekly Themes
  • Guest Day
  • Nutrition Discussion & Grocery Shopping Tour
  • Post Measurements
  • Facebook
  • Shout Outs
  • Weekend Workouts

Hurricane Reschedules

All Monday classes will be rescheduled due to the impending Hurricane and the possibility of not being able to communicate with you.  If the classes are able to be held on Monday, I’ll send you an email.

Here is next weeks’ Hurricane Schedule:

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

9am, T / W / F @ Mackenzie

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

*again, if we’re able to have classes Monday, I’ll email you b/w 4:30-5am to announce it.   Thank you for understanding.

Cardio Minutes:  Week 2

Time Day 1 Day 2 Day 3 Total
6am 25 20 22 67
9am 27 20 25 72
6:30pm 32 21 25 78

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

Quarterly Testing

Testing is what you do at the doctors’ office to determine your health status.  Testing is what you do in school to see how much you’ve learned, whether you pass or fail and whether or not you progress forward.  Testing is what they do at the NFL combine to determine how many zeros a player is going to earn.  Testing is what every high school, college; respectable amateur and Olympic athletic programs do upon arrival from an offseason training program and at the close of season or just prior to the start of offseason training.  Testing is what we do in Change Your Body Boot Camps to measure your physical performance.  It tells us where you’re strong and where we need to work on.  If you’d like to participate in our Quarterly testing, to be held on Saturday, September 3, click here to sign up.

Weekly Themes

To review the weekly themes please click here.

Guest Day

Guest Day is this week:

6:30pm, Tues, Aug 30 @ Mackenzie Center

6am, Wed, Aug 31 @ B&G Club

9am, Wed, Aug 31 @ Mackenzie Center

To invite a guest, please forward them this link:

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


Post Measurements & Testing

8am, Saturday, September 3 at the Mackenzie Center will be both Post Measurements & Quarterly Testing.  To RSVP click here.

Nutrition Discussion & Grocery Shopping Tour

Is tomorrow, Saturday, August 27, from 10-12pm @ the Boys & Girls Club, 675 Watertown St.  RSVP by email to attend.


If you’re on facebook.  Tell me what you think was this weeks’ toughest workout and the best part of your training this week.

Shout Outs

  • Phase 8, Perfect Attendance:  Marisa Cimino, Jackie Bunt, Dana Dornbusch, Eva Chittenden, James Glanville, Laurel Britt-Webb, Mary Magre, Laura Allen, Stephen Allen, Jennifer Mendelsohn, Lori Arnold, Cindy Hutter, Eric Riak, Lisa Rahilly, Donna O’Leary and Rekha Nigam.  Vacation is getting the best of most, but you 16 are holding strong.  Will you be able to finish and will those with 1 miss find a way to catch up next week?
  • Cardio High Fives (p9, 1): Keri Dogan, Rekha Nigam, Marc Gromada, Carol Vaghar, Marisa Cimino, Jackie Bunt, Kathleen Lowney, Scott Timmins, Mary Magre, Laura Allen, Stephen Allen, Cindy Hutter, Laura Otting and Eric Riak. Everyone else, let’s GO!  You’re better than this.  You can do better!
  • Richard Goren, Jon Otting, Laura Otting, Krista Kett, Susan Rivers, Hillary Ashton and Sharon Russo for asking for help coming up with a vacation / life is crazy training schedule and program.
  • Donna O’Leary for kicking butt with your training and being super disciplined with your nutrition.  You’re making progress towards 9.10.11.  J
  • Marisa Cimino for listening to your body, modifying workouts as needed and getting recovery massages to help you stay on top.
  • Jackie Bunt for running 10 miles!
  • Dana Dornbusch for building momentum.
  • Matt Sarrett for getting right back on the horse!
  • Eva & James for reminding me why I enjoy training with Vanessa so much.
  • Laurel Britt-Webb for continuing to find a way.
  • Marc Gromada for winning your softball championship game!
  • Scott Timmins for making the semi-finals in your softball league.  Good luck the rest of the way.
  • Laura Allen for tiring out your dogs by getting so much extra walking in.
  • Laura Allen for bringing the intensity in Thursdays workout.

Weekend Workouts:  Metabolic Acceleration and Cardio B

Included in your email were 2 different training routines to help get you closer to your goals.

Your coach,

Mike Alves

Newton Boot Camp

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