Happy Sunday change makers!

I hope you’re weekend was awesome and that you had as much fun as I did.  I even rocked a pre-wedding hotel room, body weight workout to get pumped up physically and emotionally for a great night.  J  We danced, hopped, cha cha’d and slid are way through the evening and the famous shoulder shrug even made multiple appearances.  J

This week’s agenda:

  • Week 2 Recap
  • Cardio Minutes
  • Week 3 Theme
  • Guest Day
  • Post Measurements
  • @ Home Workouts
  • New Member
  • Shout Outs
  • Ask Mike
  • Facebook
  • FAB 2012
  • Quinoa Recipes

Cardio Minutes:  Week 2

Time Day 1 Day 2 Day 3 Total
6am 20 20 20 60
9am 20 20 20 60
6:30pm 20 20 20 60

To review weekly cardio minute goals, how to report your minutes and/or review the interval training program handout, please click here.

Week 3 Theme

Week 3a  (Progression – Record Week):   Increased reps, sets, rounds and/or load, Perfect form, Sore;

Week 3b (In Class Challenge Week):  (1) team, (1) individual; max reps, sets, rounds and/or weight in same time or less while using perfect form; record results; tally results; FUN!, very sore, but loving it; *Post Measurements on 10/6/13

Recovery Week: Challenge Week / Individual Challenge Week / On own, max reps, sets, rounds and/or weight in same time or less / Perfect form / Very Sore, but loving it /

/ M&O on 10/6/13

Guest Day

Local Guest Day is this week.  You are welcome to bring a local guest to class on one of the below dates.  Send your guest(s) to this link to sign up:  https://bootcampboston.com/vig.

  • 6:30pm, Tues, Sept 24 @ Mackenzie Center
  • 6am, Wed, Sept 25 @ B&G Club
  • 9am, Wed, Sept 25 @ 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:  https://bootcampboston.com/vig

Post Measurements

PM will be Sunday, October 6 @ the Mackenzie Center b/w 6-7:50am this phase.  You’ll need to RSVP to get your private time slot.  The RSVP email will go out on Thurs, Sept 26 at 1pm.  There’s limited time slots this time, so plan to RSVP early.

@ Home Workouts

I just came across these links so I thought I’d re-share them.  If you’re looking for a great workout to do at home on the weekends or at your gym, here are 2.  (1) for total body abs and (1) for beach or mirror muscles.

Click here to watch the Ab Workout

Click here to watch the Workout D’s Pre-Beach “Hollywood” Workout.

New Members

You’ve already trained with them, but I thought it would be nice to give them a shout out.  Please welcome Tom (6a) and Nina Crowley (9a), Dan Cohen (6a), Marina Kvitnitsky (9a), Chelsie Restic-Metcalf (6a), Marina Khabituyeva (6:30p) and Megan Lewis (6am).  Please welcome back Bill Weinreb (6:30p), Susan Andelman (9a), Kathleen Lowney (6a), Mich Crowley (9a), Kim Tosi (9a), Joan Gallant (9a), Randi Sharek (9a) and Melissa Mullen (9a). 

Shout Outs

  • Phase 10, Perfect Attendance through week 2:  Helen Rousseau, Carol Vaghar, Marisa Cimino, Lisa de Lima, Ceci Dunn, Christine Murphy, Susan Suminski, Chris Lynch, Josh Gann, Mich Crowley, Quyen Chu, Yari Korchnoy, Amy Landry, Kim Tosi, Joan Gallant, LeeAnn Liu, Bernadette McCarthy, Regina Lavelle, Peter Kelly, Cecilia Vernes, Kim Callanan, Amy Fleischman, Russell Neufeld, Steve Froyman, Randi Sharek, Lisa Listerman, Amy Siegel, Caroline Burns, Tom Crowley, Nina Crowley, Susan Andelman, Marina Khabituyeva, Bill Weinreb, Dan Cohen and Marina Kvitnitsky. September is a real busy month and you found time to make & train all of your workouts.  You still have 1 week to go to get a high five for the phase.  Good luck!
  • Cardio High Fives (Phase 10, week 1): Marc Gromada, Helen Rousseau, Alicia Straus, Marisa Cimino, Carol Gray, Keri Dogan, Jim Pelis, Greg Pinto, Christine Murphy, Michele Pelletier, Chris Lynch, Mich Crowley, Yari Korchnoy, Kim Tosi, Lauren Coyne, Joan Gallant, LeeAnn Liu, Peter Kelly, Cecilia Vernes, Mike Coyne, Russell Neufeld, Steve Froyman, Krista Kett, Lisa Listerman, Caroline Burns, Tom Crowley, Susan Andelman and Marina Khabituyeva. I bet week 1 was an awesome week for you.  I hope you’re having an awesome week 2.
  • P10, Wk2, Kick A** Weigh In  (person with weight loss goal, who’s Kick A** Weigh In beat their best shoes off measurements weigh in):  Christine Murphy, Dan Cohen and Marina Kvitnitsky. If you’re reading your name here and your goal is weight loss, you did good! J
  • Shout out to Kerry Cietanno (9:06/mile pace) and Michele Pelletier (her 1st) for running a half marathon last weekend.
  • Shout out to LeeAnn Liu for running the Lone Gull 10K in Gloucester last weekend and for again cutting 15sec off your mile pace (9:45/mile).  Hoo-Rah!
  • Shout out to Scott Timmins for completing the Spartan Race Trifecta by finishing the Spartan Beast at Killington, VT this past weekend, a 25 obstacle, 12mile endurance race.  Hoo-Rah Scott!  You’re a bad a**.

Coming Attractions:  Save the Dates Now!

  • 6-7:40a, Sun, Oct 6, 2013, Post Measurements @ MC
  • No classes Columbus Day, Mon, Oct 14, 2013
  • Columbus week, 10/14/13, training schedule:
    • 6a, T / W / F @ B&G
    • 9a, T / W / F @ MC
    • 6:30p, T / Th / F @ MC
    • 7:30a-8:30a, Sat, Oct 19, 2013, Pumpkin Family Workout @ MC
    • 10-12p, Sun, Oct 20, 2013, ND&GST @ B&G
    • 6-9a, Sat, Oct 26, 2013, Post Measurements @ MC
    • 7:30-9a, Sat, Nov 2, 2013, Cold Spring Park Run
    • No classes Veterans Day, Mon, Nov 11, 2013
    • Veterans week, 11/11/13, training schedule
      • 6a, T / W / F @ B&G
      • 9a, T / W / F @ MC
      • 6:30p, T / Th / F @ MC
      • 8-9a, Sunday, Nov, 16, 2013, Turkey Family Workout @ MC
      • 10-12p,  Sat, Nov 16, 2013, ND&GST @ B&G
      • 6-9a, Sat, Nov 23, Post Measurements @ MC
      • 8-9a, Sat, Dec 14, 2013, Toys for Tots Family Workout @ MC
      • 10-12p, Sun, Dec 15, 2013, ND&GST @ B&G
      • 6-9a, Sat, Dec 21, 2013, Year End Measurements @ MC
      • 7-10p, Sat, Jan 4, 2014, CYBC Last Meal Kick Off Party (Date Night) @ Bond

Ask Mike

Got a question?  Ask Mike


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Your coach,

Mike Alves

Newton Boot Camp

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