Great Sunday evening to you!  I hope you enjoyed this fine weather and feel refreshed for a new week.

Here’s the week 1 recap with lots of shout outs, some pictures and even a video.


This week’s agenda:

  • Cardio Minutes
  • P12 Overview
  • P12 Calendar
  • P12 Workouts
  • Weekly Themes
  • Stadium Run
  • Turkey Workout
  • Thanksgiving Workout
  • Nutrition Tip
  • ND & GST
  • Guest Day
  • Post Measurements
  • Conditioning Workouts
  • Ask Mike
  • Facebook
  • Shout Outs
  • FAB 2012

Cardio Minutes:  Week 1

Time Day 1 Day 2 Day 3 Total
6am 20 10 20 50
9am 25 10 20 55
6:30pm 22 10 20 52

Week 1 Goals:

Rookie Cardio Goals for Weight Loss:

  • Wk1:  males = 125, females = 190
  • Wk2:  males = 150*, females = 220 * (if weight loss is goal)
  • Wk3:  males = 175*, females = 250 * (if weight loss is goal)

Returning Boot Campers Cardio Minute Goals based on Personal Goals

  • Weight Loss (WL):  175 males / 250 females
  • Fat Loss / Weight Maintenance (FL):  125 males / 190 females; primarily interval sprint based
  • Performance:  ask me

Click here to review interval training program handout and for examples of workouts

When reporting minutes via email, if you’re using the fat loss / weight maintenance goal, please denote it like this:  FL your cardio number min.  If your goal is weight loss, please denote it like this, WLyour cardio number min.  This will help me know whether to give you a high five or not.

P12 Overview

Click here to read the P12 Overview to refresh your memory on what we’re going to do, when we’re going to do it and why we’re going to do it.

P12 Calendar

Week2 M


























Turkey Workout




Phase 12 Workouts

Workout A Workout B Workout C
Strength Total Body Lower Body Upper Body
Finisher Shoulder Abs Butt
Conditioning Suicide Runs Basketball Relay Squirm T-Drill
Wk2 Reps 20-25 (M-A) 8 (M-S) 15 (M-A)
DB Load Light (10-20% BW) Heavy (20-40% BW) Medium (20-30%BW)

Weekly Themes

Week 2: 2nd Exposure / Regular reps, sets, rounds and/or load  / Perfect form / Less Sore

Nutrition Discussion / Grocery Shopping Tour

Fighting Holiday Season Weight Gain

Stadium Run

Saturday was the 1st of 3 special November workouts to help fight holiday season weight gain before it starts.

37 sections.  90 total minutes.  Unbelievable support and team bonding.  Tough, tough workout and great fun.

Section 1 (the shaded & layered before)

Section 37 (sunny & sweaty after)

Here are some quotes from your peers:

“Loved it.  Feeling sore, but very solid.”  -Peter Kelly

“It was awesome.  I would definitely do it again.”  -Christine Murphy

“It was awesome!  Thx so much!!” – Christine Dunleavy

“Nice mini-bucket list event for me.  It was really hard, but I’m glad I did it.”  -Scott Timmins

“Def a fun time.” – Michele Pelletier

“Oh I feel great – back at the stadium running it a few more times…#wicked sore!” – Kim Callinan

“Loved it!”  – Ceci Dunn

“I am really glad I participated…you and my classmates cheering made a huge difference.” – Cecilia Dunn

“I was glad I did it!  Tougher than I thought it would be!” – Bernadette McCarthy

“Loved it despite being one of the toughest lower body workouts….Would do it again!”  – Kathleen Lowney

“It was fun- great workout, lots of support and teamwork for one another- more so than in class.  Would love more of these!” – Kerry Cietanno

Note:  I left out the quotes in which they talked about how sore their calves and quads were.  Everyone was sore after and the next day.

Turkey Workout

The Chain Gang Turkey Toss

7-8pm, Friday, November 16, 2012

Mackenzie Center

Admission Fee:  frozen turkey

Purpose:  feed a family over thanksgiving, fight holiday season weight gain with an extra fat loss workout

Sign Up Now!  Go to

Thanksgiving Burn & Earn

Pre-Turkey Burn & Earn

6am, Thursday, November 22 we’ll be doing a regular boot camp workout at the B&G Club.

Post-Turkey Burn & Earn

#1.  Last Name Family Walk after meal(s).

#2a.  9am, Friday, November 23 we’ll be doing a regular boot camp workout @ the Mackenzie Center.

#2b.  6:30pm, Friday, November 23, we’ll also be doing a regular boot camp workout @ the Mackenzie Center.

Nutrition Tips

Here are 7 cost effective foods that are great for health, body transformations and/or performance that can be a part of your weekly meal plans for sure and for some your daily meal plans.

  1. Oatmeal $3/lb.  Lowers cholesterol and fights colds.
  2. Legumes (dry) $2/lb.  Dec risk of H.disease, T2diabetes, H.BP.
  3. Garlic $1/bulb.  Lowers rates of ovarian & colorectal cancers.
  4. Cayenne Pepper $3/jar.  Dec. congestion, cholesterol, body fat.
  5. Celery $1.99/bunch.  Reduces BP.  Increases Phermones.
  6. Tomatoes $1.50/lb.  Lycopene fights heart disease & cancers.
  7. Onions $2.99/2-lb. bag.  Fights allergies, colds & cancer.

To read the ingredients behind the performance benefits and storing tips click here:

Oatmeal is a great post workout starch and if you treat it like a non-breakfast/cereal dish like brown rice, sweet potato or quinoa you could add garlic, onions, cayenne pepper and onions to it.  Add a side of lean protein, a healthy fat and you’ve got yourself a meal.

——————————————————————————————————————————-Sample Post Workout Meal


2c water

1c Steel cut oatmeal.

1 clove garlic

½ c onion

½ c celery

1.5 tbsp olive oil or coconut oil

¼ c black beans

½ vine ripen tomato

1tsp cayenne pepper

Salt & pepper to taste

1 serving male, 2 serving females

    Cooking Directions:

Cook oatmeal per directions.

Sautee garlic, celery and onions in olive oil or coconut oil.

Mix cooked oatmeal and sautéed vegetables.

Season w/ Cayenne Pepper, Salt and regular pepper.

Top w/ fresh tomatoes.

Add a side of black beans.

Disclaimer.  I have not made this recipe.  It’s an example.


Sunday, November 18, 2012

Nutrition Discussion & Grocery Shopping Tour

10am-11am, Boys & Girls Club, 675 Watertown St, Newton, MA  02460

11-12pm Stop & Shop, 171 Watertown St, Watertown, MA  02472

Food is enjoyable fuel.  Learn how to use it to manipulate outcomes like health, body changes and performance, .  RSVP by email to attend.

Guest Day

Guest Day is a courtesy amenity of CYBBC to help build your support circle, provide an experience for your support circle to understand what it is you do and to not skip a beat when guests visit from out of town.

Local Guest Day is scheduled for the middle class of the 3rd week.  You are welcome to bring a local guest to class on one of the below dates.

  • 6am, Thurs, 11/22 @ B&G Club
  • 9am, Fri, 11/23 @ Mackenzie Center
  • 6:30pm, Fri, 11/23 @ Mackenzie Center

Non-Local / Out of Town Guest Day is any day.  To learn more about guest days click here.

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

Post Measurements

8am, Saturday, November 24 @ Mackenzie.  I’ll send an, “RSVP Now”, email on Tuesday, November 20 at 1pm.  The 1st to reply gets the 1st time slot, 2nd to reply gets the second time slot, and so on…

Ask Mike

Got a question.  Ask me.  Click here to see past questions answered.


Like our FB Fan Page and check out the stadium run comments by clicking here.

Shout Outs

  • P11, EW, Cardio Minutes High Five!:  Marc Gromada, Carol Vaghar, Marisa Cimino, Scott Timmins, Ceci Dunn, Christine Dunleavy, Jim Pelis, Greg Pinto, Yari Korchnoy, Joan Gallant, Donna O’Leary, Regina Lavelle, Peter Kelly and Kim Callinan.  Who’s awesome?  You are!!
  • P11, Challenge Workouts or strength workouts:  Marc Gromada (2), Helen Rousseau (1), Carol Vaghar (3), Marisa Cimino (1), Carolyn Greenspon (1), Scott Timmins (2), Ceci Dunn (2), Hillary Ashton (4), Laura Otting (3), Jim Pelis (4), Sharon Russo (1), Nasrin Sadeghi (3), Kimberly Tosi (2), Joan Gallant (2), Monica Garfield (1), Donna O’Leary (1), Donna O’Leary (2), Regina Lavelle (1), Peter Kelly (2), Kim Callinan (3), Amy Fleischman (1). Building muscle, burning fat and creating momentum.  Yeah baby!
  • P12 Perfect Attendance through week 1:  Marc Gromada, Helen Rousseau, Jennifer O’Leary, Alicia Straus, Katy Coughlin, Carol Vaghar, Marisa Cimino, Carol Gray, Laurel Britt-Webb, Mary Magre, Walter Piescik, Ceci Dunn, Jennifer Mendelsohn, Lori Arnold, Laura Otting, Jim Pelis, Paul Cullen, Greg Pinto, Christine Murphy, Jennifer St. Onge, Kerry Cietanno, Lauren DeSoiza, Christopher Lynch, Joshua Gann, Michelle Crowley, Quyen Chu, Yari Korchnoy, Amy Landry, Lauren Coyne, Joan Gallant, Donna O’Leary, LeeAnn Liu, Bernadette McCarthy, Regina Lavelle, Peter Kelly, Kim Callinan, Amy Fleischman, Mike Coyne, Lauren Davis, Heather Mead, Alexandra Nouel, David Packer, Maria Yudina, Julie Levin and Betsy Tyer.. Can’t make change happen if you don’t show up!  You showed up!
  • P12, Wk1, My Kick A** Weigh In beat my last Measurements Weigh In (person with weight loss goal):  Carol Vaghar, Scott Timmins, Ceci Dunn, Greg Pinto, Christine Murphy, Kim Callinan, David Packer and Betsy Tyer.
  • P12, Wk 1 “I beat last Kick A** Weight”:  Marc Gromada, Jennifer O’Leary, Carol Vaghar, Laurel Britt-Webb, Candace Crabtree, Ceci Dunn, Lori Arnold, Greg Pinto, Kerry Cietanno, Lauren DeSoiza, Nasrin Sadeghi, Yari Korchnoy, Lauren Coyne, Donna O’Leary, Bernadette McCarthy, Regina Lavelle and Kim Callinan.  Feels good to see change and feels extra good to earn a shout out.
  • Quyen Chu for running her 1st ½ Marathon, the Disney Wine & Dine ½ Marathon.  Talk about Burning & Earning.  Hoo-Rah Quyen.  Great job tapering.  J
  • Keri Dogan for running a personal best post-kids ½ marathon (Big Chilly Half) with a time of 2:07:08 and a pace of 9:42/mile.
  • Paul Cullen for finishing in the top 2.2 % of a 5mile race with a time of 34:22.  He passed 150-200 people on his way to placing 22 out of 1000 overall and 8th in his age group with a 6:52min/mile pace.  Hoo-Rah Paul!
  • Yari Korchnoy for having to buy all new workout clothes because nothing fit.  J
  • Stadium Run participants:  Scott Timmins, Kim Callinan, Peter Kelly, Mary Magre, Christine Murphy, Christine Dunleavy, Kerry Cietanno, Regina Lavelle, Ceci Dunn, Kathleen Lowney, Daniel Moreno, Bernadette McCarthy, LeeAnn Liu, Michele Pelletier and Cecilia Vernes. Thank you for joining us for a day of burning, earning, barrier breaking and bonding.

FAB 2012

Bonus #1:  15 Minute Manual Stretch / Quarter

James Glanville, Marc Gromada, Scott Timmins and Eva Chittenden, thank you again for being 2012, Top 3, Fast Action Bonus Winners for your training time by renewing your 12-month memberships before midnight, January 1, 2012.  You’ve got until Dec 16 to schedule your Q4 15-min manual stretch or risk losing it.  Email Coach Mike to schedule. 

Your coach,

Mike Alves

Newton Boot Camp

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