Happy President’s Day Eve and School Vacation Week!  Ahh…, do you remember the “good ole days” of school vacations and recess?  My top 3 favorite grade school activities were gym class, recess and lunch.  How about you?

Switching gears, I’m looking for 100% compliance on empower week and I’ve made some changes.  Either you’ll do 360/250 min cardio (female/male) regardless of WL/FL goals AND NO STRENGTH or you’ll do your respective cardio min goal AND STRENGTH workouts.  This week’s challenge workouts (strength) are shorter (30min total including a 10 min warm up & 5 min cool down) and simpler.  You’re a change maker.  Make Change Happen!

Remember to report your challenge results to Facebook and email me your cardio minutes tomorrow.

This week’s agenda:

  • Cardio Minutes
  • Weekly Themes
  • Empower Week Plan
  • Challenge Workouts
  • Phase 3
  • FAB 2012 Winners

Cardio Minutes:  Week 3

Time Day 1 Day 2 Day 3 Total
6am 23 20 20 63
9am 18 20 20 58
6:30pm 18 20 20 58

Empower Week Cardio Plan:  click here to view.

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 decisions.

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 cardio goal and other recreational activities

Strength Training Example:  1-3 challenge workouts, but only 10min of strength challenge, ½ the conditioning challenge and w/ the Finisher optional; also can choose 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 and the Hotel Travel Workout Routine, click here.

Challenge Workouts

Click here to see the 2012, P2, Challenge Workouts.

Phase 3

  • Deadline for new participants to register is midnight, Thursday, February 23, 2012.  Refer your friends to the 1 Week Trial page to sign up.
  • Measurements & Orientation is 8am, Sunday, February 26, 2012 @ Mackenzie
  • 1st Classes begin on Monday, February 27, 2012.

FAB 2012 Winners

The 2012 FAST ACTION BONUS required members to submit their completed membership renewal agreement by 7pm, Sunday, January 1, 2012.

FAST ACTION BONUSES – Non Platinum Premium Members (aka Platinum, Gold & Silver Members)

  • Bonus #1:  1st 3 people per training time, to sign up gets 15minutes of manual stretching once per quarter for 1 year. (must be pre-scheduled & performed before or after class)
  • Bonus #2:  1st 11 people per training time to sign up get (1) FREE Pass to Platinum Premium Member In Class Challenge Workouts (must be pre-scheduled, 1st scheduled 1st served, only 1 person may redeem per challenge workout; expire @ end of phase 11)
  • Bonus #3:  1st 20 people per training time to sign up get (1) Outdoor Total Body Conditioning Workout @ Carson Beach, South Boston, MA.  (redeemable spring to fall 2012; date determined by coach; 3 dates, 1st 20 people to sign up per date)
  • Bonus #4:  Receive 1-month credit on your membership dues (in place of $60 referral credit) for each referral you send in January who signs up for a 12-month membership agreement (credit does not include the Premium Portion of the Platinum Premium Membership; Premium Portion value is ~$156/mo)
  • Bonus #5:  Receive 2-month credit on your membership dues (in place of $60 referral credits) for setting up a 30-minute lunch & learn presentation by me at your work or local community organization with at least 20 prospective boot campers in attendance (lunch is not provided by me; audience perspiration induced participation is).

Disclaimer:  FAST ACTION BONUSES wouldn’t be FAST ACTION if there wasn’t a reason to move fast and since moving fast makes you look, move and feel younger FAST ACTION BONUSES will only be available until 7pm, Sunday, January 1, 2012.  After that, I’m sorry, but NO FAST ACTION BONUSES WILL BE GIVEN OUT.

*Note.  The In class challenge weeks will be delivered at 6am on M / W / F unless there is a holiday, weather or other scheduling conflict.  All bonuses expire Dec 22, 2012 unless stated earlier.

The following people took fast action and have received the respective bonuses below.  If you were a winner of the 15 minute manual stretch, please contact me to schedule your (4) stretches.  If you won bonus #2 and/or #3 please contact me prior to the next scheduled in class challenge workout and/or during the spring season to redeem your free admission to each respective workout.

Bonus #1:  15 Minute Manual Stretch / Quarter

6am 9am 6:30pm
  1. James Glanville
  2. Scott Timmins
 1. Eva Chittenden
  1. Marc Gromada
  2. n/a
 2. n/a
  1. Eric Riak
  2. n/a
 3. n/a

Bonus #2:  (1) Free Admission to Future Challenge Workout

6am 9am 6:30pm
  1. James Glanville
  2. Scott Timmins
  3. Eva Chittenden
  4. Marc Gromada
  5. Jim Pelis
  6. n/a
  7. Eric Riak
  8. n/a
  9. n/a
  10. Jennifer Mendelsohn
  11. n/a
  12. n/a
  13. Linda Riak
  14. n/a
  15. n/a
  16. Kristen Pepe
  17. n/a
  18. n/a
  19. Hillary Ashton
  20. n/a
  21. n/a
  22. Henry Fizer
  23. n/a
  24. n/a
  25. Ceci Dunn
  26. n/a
  27. n/a
10.  n/a 10.  n/a 10.  n/a
11.  n/a 11.  n/a 11.  n/a

Bonus #3:  (1) Outdoor Total Body Conditioning Workout @ Carson Beach, South Boston, MA

6am 9am 6:30pm
  1. James Glanville
  2. Scott Timmins
  3. Eva Chittenden
  4. Marc Gromada
  5. Jim Pelis
  6. n/a
  7. Eric Riak
  8. n/a
  9. n/a
  10. Jennifer Mendelsohn
  11. n/a
  12. n/a
  13. Linda Riak
  14. n/a
  15. n/a
  16. Kristen Pepe
  17. n/a
  18. n/a
  19. Hillary Ashton
  20. n/a
  21. n/a
  22. Henry Fizer
  23. n/a
  24. n/a
  25. Ceci Dunn
  26. n/a
  27. n/a
10.  n/a 10.  n/a 10.  n/a
11.  n/a 11.  n/a 11.  n/a
12.  n/a 12.  n/a 12.  n/a
13.  n/a 13.  n/a 13.  n/a
14.  n/a 14.  n/a 14.  n/a
15.  n/a 15.  n/a 15.  n/a
16.  n/a 16.  n/a 16.  n/a
17.  n/a 17.  n/a 17.  n/a
18.  n/a 18.  n/a 18.  n/a
19.  n/a 19.  n/a 19.  n/a
20.  n/a 20.  n/a 20.  n/a

Your coach,

Mike Alves

Newton Boot Camp

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