Great Friday to you!

Let me start off by saying thank you.  Thank you for choosing to train with me, to train with us, to have the courage to show up and be pushed, become sweaty, to fail in front of others trying to learn new things, to persevere and acquire new skills and to smile at the end of it all and sometimes even in between.

Here’s your recap, empowerment week plan, challenge workouts and more.  Enjoy!

This week’s agenda:

  • Cardio Minutes
  • PTO Boot Camp
  • Post Measurements Reminder
  • Weekly Themes
  • Empower Week Plan
  • Challenge Workouts
  • Phase 11
  • Ask Mike
  • Facebook

Cardio Minutes:  Week 3

Time Day 1 Day 2 Day 3 Total
6am 20 25 20 65
9am 20 25 20 65
6:30pm 20 25 20 65

Empower Week Cardio Plan:  click here to view.

PTO Boot Camp

Saturday, September 28, 2012 from 7:30-8:30am @ the Mackenzie Center will be a kick a** cardio-core conditioning workout where you’ll earn 50+min of cardio towards your weekly goal.  I’ll be sweating alongside you so there will be plenty of sweaty high fives and hugs to go around.

Sign Up here:

Post Measurements

Reminder!  Sunday, September 30, 2012 is Post Measurements and you’re chance to see if  what you’ve been doing in the kitchen is working.  There will be no Measurements on Orientation day so if you miss this one your next chance is Saturday, Oct 27.  P.S.  Don’t splurge Friday or Saturday.

Do it!  RSVP Now by clicking on this link.

Weekly Themes

Week 4:  Empower Week / Challenge Week:  Train on own, max reps, sets, rounds and/or weight in same time or less / Perfect form / Very Sore, but loving it /

/ M&O

Empower Week Plan

Next week is Empower 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 Workouts are your best decision, though it’s also a great time to do the Ab Workout, Workout D’s beach workout, the travel routine workout or the 4 Week Fat Loss Jump Start.  It doesn’t matter, just get it done.

Empower Week Option #1: no strength training, do empower week cardio goal only and other recreational activities.

Empower Week Option #2: do some strength training (decrease total work volume by 50%), do regular cardio goal and other recreational activities

Strength Training Example:  1-3 challenge workouts, but only 10min of strength challenge, ½ the conditioning challenge and the Finisher can be optional; also you can choose your own strength training option like a class, 4 Week Fat Loss Jump Start Program, Hotel Travel Workout Routine or other.  Remember to decrease training volume.  Easiest way to do this is to train strength for ONLY 10-minutes, 1-3x/wk instead of 20minutes, 1-3x/wk.

Empower Week Option #3:  strength train, do cardio goal with other recreational activities optional.

Strength Training Example:  1-3 Full Challenge Workouts, 4 Week Fat Loss Jump Start Workout, Hotel Travel Workout Routine, a class or other strength training option.

To see the Empower Week Plan with cardio minute goals, challenge workouts, the 4 Week Fat Loss Jump Start Workout, the Hotel Travel Workout Routine, Workout D the Pre-Beach Routine or the Abs Workout, click here.

Challenge Workouts

To see the 2012, P10, Challenge Workouts, copy & paste this to your browser:

Phase 11

  • Orientation is 8am, Saturday, October 6, 2012 @ Mackenzie
  • 1st Classes begin on Monday, October 8, 2012.
  • The training schedule will be:
Day 1:  M Day 2:  T / W Day 3:  Th / F
Total Body Total Body Total Body
  • Friends don’t let friends train alone.  Refer a friend, get a $60 credit.


If I’m helping you to change your life AND you love your Change Your Body Boot Camps experience would you consider helping me to grow my business so I can help change even more lives.

Here are the top 3 ways you can help me grow my business:

  1. Referrals:  refer a friend who’s a good fit and if they join you get a $60 credit
  2. Testimonials, yelp reviews, google reviews, facebook reviews
  3. HR introduction

Ask Mike

Got a question?  Ask Mike!


Report your challenge workout results here:

Example=  “P6, CW, W-A:  1 round in 14:53.  Woo baby that was hard.  J”

Your coach,

Mike Alves

Newton Boot Camp