Great Sunday to you!

I hope you’re weekend is going great and you’ve already hit your cardio goals.  If not, you still have time to get some work done.  We were short on minutes this week so please plan accordingly.  Here are some fun & creative ideas to get these extra minutes in.


Choose between 12min of :

  • Insert Last Name family walk before or after a meal
  • Skipping rope/planking at half time (1min rope, 30sec plank, 8 rounds)
  • 12 different movement prep exercises (50:10) should cover it.

Of course if you have more than 12 minutes in then you must do the work.  Remember, the habit (time) of investing in your health will be given back in self-confidence, quality of life, longevity of life, a** kicking and more!

Next week is empowerment week and since Frankenstorm is coming its perfect timing for do anywhere workouts.  You’ve got 3 tough challenging workouts.  Day 1 you’ll follow along with a guest exerciser.  Day 2 is possibly the fastest and hardest challenge workout and Day 3 uses only bands and is probably the sweatiest, though both Day 2 and 3 had me hands on knees.

In any event, remember if you train like no one else, you’ll get to live like no one else.  Halloween kicks off holiday season weight gain and the habits of getting workouts done, eating like a fit person and living like an active person are the ultimate antidotes.

This week’s agenda:

  • Cardio Minutes
  • Weekly Themes
  • Empower Week Plan
  • Challenge Workouts
  • Phase 12
  • Referrals
  • Ask Mike
  • Facebook

Cardio Minutes:  Week 3

Time Day 1 Day 2 Day 3 Total
6am 10 25 19 54
9am 10 25 13 48
6:30pm 14 25 19 58

Empower Week Cardio Plan:  click here to view.

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 needs to 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, the Workout D beach workout, the travel workout or the 4 Week Fat Loss Jump Start workout.  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, P11, Challenge Workouts, copy & paste this to your browser:

Phase 12

  • Orientation is 8am, Sunday, November 4, 2012 @ Mackenzie
  • 1st Classes begin on Monday, November 5, 2012.
  • The training schedule will be:
Day 1:  M Day 2:  T / W Day 3:  Th / F
Total Body Total Body Total Body

Shout Outs

  • Paul and Jennifer Cullen for placing 9th and 74th overall out of 277 in the Marshfield Monster Dash 5k Run with finish times of 20:19 and 25:50 and pace times of 6:33 and 8:19 respectively.  This is one fast couple.  Hoo-Rah!


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.  (thank you Mich Crowley for introducing us to Lauren Coyne).  We like training with both of you!  J
  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=  “P11, CW, W-A:  1 round in 14:53.  Woo baby that was hard.  J”

Your coach,

Mike Alves

Newton Boot Camp