Great Monday to you!

I hope your Monday is off to a great start and your excited for your 2nd week of training.  We’ve got great workouts planned for you this week (see Phase 3 Workouts) and this weekend is the Nutrition Discussion & Grocery Shopping Tour.  I know it’s been a while, since we’ve done shout outs and its not b/c there haven’t been any, quite the opposite in fact, so we’ll start off small with attendance b/c showing up is half the battle.  And now…

This week’s agenda:

  • Cardio Minutes
  • Rookies
  • P3 Overview
  • Weekly Themes
  • Guest Day
  • Nutrition Tip
  • ND & GST
  • Post Measurements
  • Ask Mike
  • Facebook
  • Shout Outs
  • PTO Family BC

Cardio Minutes:

Time Day 1 Day 2 Day 3 Total
6am 25 13 18 58
9am 25 13 18 58
6:30pm 25 13 18 58

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.


CYBBC Family please welcome the following rookies who will be joining us for phase 3, Amy Siegel (6am), Stacy Schwartz (9am), Caroline Burns (9am), Anne Marie Dunne (6am), Shynna Viteri (6am) and Liliana Bonilla-Colon (6:30pm/9am).

Please also welcome new members to the CYBBC family Randi (9am) & Scott Sharek (6:30pm, 9am), Lisa Listerman (6am) and Samantha Cafferty (6am).

P3 Overview

P3 will be the last phase we’ll be preparing for the spring sports, activities and clothing before shifting our theming to summer sports, activities and clothing (or the lack thereof).  We’ll continue to pair you with a partner to maximize results.  Remember the more you push, motivate and coach your partner the better you’ll look through reciprocation.  Rapid & sustainable body changes here we come.

Phase 3 Workouts

Workout A (M) Workout B (T / W) Workout C (Th / F)
Strength Total Body Total Body Total Body
Finisher Butt Abs Shoulder
Condition Track & Field Base Running Triathlon Relay
Week 1 Reps 8 (M-S) 25-30 (M-A) 15-20 (M-A)
Load Heavy (20-40% BW) Light (5-15% BW) 1-DB (15-25%BW)
Week 2 Reps 25-30 (M-A) 15-20 (M-A) 8 (M-S)
Load Light (5-15% BW) Medium (15-25%BW) Heavy (20-40% BW)
Week 3 Reps 15-20 (M-A) 8 (M-S) 25-30 (M-A)
Load Medium (15-25%BW) Heavy (20-40% BW) none
M = Monday

T / W = Tuesday / Wednesday

Th / F = Thursday / Friday

M-A = Metabolic Acceleration

M-S = Metabolic Strength

BW = Body Weight

*30-50% of Body Weight means Total Dumbbell Weight is equal to the 30-50% of Body Weight

Example:  180 lb. male

30%-50% BW is equal to 54 – 90lbs is Total Dumbbell Weight.  Divide this number by 2 to get individual Dumbbell Weight (27-45 lbs. per dumbbell).

Weekly Themes

Each week we’ll have a different theme and even some days we’ll have a different theme.  Themes make your experience more fun and remind you of how your body will be feeling or what you’ll be doing.

Week 1: Intro / Measurements & Orientation / Cardio Progression Week for Returning Boot Campers / Less Sets, Reps, Rounds and/or Load.  Perfect form.  Very Sore Week for All

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

Nutrition Discussion / Grocery Shopping Tour

Week 3: Record Week / Increased reps, sets, rounds and/or load / Perfect form / Sore / Post Testing

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

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.

  • 6:30pm, Tues, 3/12 @ Mackenzie Center
  • 6am, Wed, 3/13 @ B&G Club
  • 9am, Wed, 3/13 @ Mackenzie Center

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

Got a guest?  Guests must submit a completed waiver the day before participation.  Go here to complete:

Nutrition Tip
Check out Panera’s secret “healthy” menu, compliments of your 9am peer, James Glanville.

Just remember to ask for a side of black bean soup so you can get your legumes in.


Sunday, March 10, 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

Accelerate change.  Learn the what, when, why & how’s of nutrition to leap frog forward towards your goals.  Get a custom meal plan based on what you like to eat, whether your goal is weight loss, weight maintenance & fat loss or performance, weight gain and/or muscle building.  RSVP by email to attend.

Post Measurements

8am, Saturday, March 16 @ Mackenzie.  RSVP Now emails go out at 1pm on Thursday, March 14, 2013.

Ask Mike

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


If you’re on facebook.  Become a fan and like us:  Go to our fan page and say hi!

Shout Outs

  • 2013, P3, Perfect Attendance through week 1: Julie Levin, Russell Neufeld, Madeline McNeely, Sean Crowley, Betsy Tyer, Meredith Adams, Alexander Urman, Steve Froyman, Gaelle Duret, Laura Musholt, Krista Kett, Katie Randall, Melissa Philbrook, David Packer, Nasrin Sadeghi, Randi Sharek, Lisa Listerman, Scott Sharek, Samantha Cafferty, Amy Siegel, Stacy Schwartz, Carline Burns, Anne Marie Dunne, Shynna Viteri, Liliana Bonilla-Colon, Marc Gromada, Alicia Straus, Katy Coughlin, Marisa Cimino, Lisa de Lima, Dana Dornbusch, James Glanville, Walter Piescik, Ceci Dunn, Jennifer Mendelsohn, Lori Arnold, Keri Dogan, Sharon Russo, Christine Murphy, Jennifer St. Onge, Kerry Cietanno, Christopher Lynch, Mich Crowley,  Quyen Chu, Yari Korchnoy, Amy Landry, Kimberly Tosi, Lauren Coyne, Joan Gallant, Monica Garfield, LeeAnn Liu, Regina Lavelle, Peter Kelly, Cecilia Vernes, Kim Callanan, Amy Fleischman and Mike Coyne.
  • PTO Family Participants:  The Coyne Family (Lauren, Mike, Declan & Rogan), The Crowley Family (Mich, Sean, Maive & Phinn), The Glanville Family (James, Neva, Lila and Liam), The Levin-Dagle Family (Julie and Emmy), The Murphy-Meehan Family (Christine & Dylan), Team Morris-Kelly-Landry (Peter, Annika, Elena & Amy Landry), The Devoe Family (Cathy & Jocelyn), The Burns Family (Caroline & Lily)and Team Magre-Korchnoy-McNeely (Mary, Isabel, Owen, Erik, Yari & Madeline).

PTO Family Workout

This weekend was a major success.  We had 30 participants (15 adult – kid combos) and adults earned 50min towards the cardio goal.  Word on the street is that Sharks & Minnows was the class favorite.

Of the schools Krista contacted (maybe 5 of them), none were interested in partnering with us for the March 2, event so we don’t have a donor recipient destination.  Any suggestions?

Lincoln-Elliot will be the donation recipient for the May 4, 2013 PTO Family Workout.  Are you a parent of a child that goes to Lincoln-Elliot? If yes, please email me to let me know.

To learn more about the next workouts (April 6 & May 4) go here:

Your coach,

Mike Alves

Newton Boot Camp

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