Happy empowerment week to you!  I hope you’ve gotten your 1st challenge workout in and you’re ready for next one.  Today I completed CW#4 which was tough.  Man those 25 rep goblet lateral lunges make me so winded.  Does that happen to you too during the goblet lateral lunges?

Anyways, there is lots of great stuff below.  Rookies, please read the empower week plan so you know what you’re supposed to be doing.  Everyone get your 1st challenge workout completed and then enjoy the shout outs and give yourself a pat on the back if you earned a shout out and give your peers a high five if they did.

And now…

This week’s agenda:

  • Cardio Minutes
  • Post Measurements
  • Weekly Themes
  • Empower Week Plan
  • Challenge Workouts
  • Quarter 2
  • Phase 4
  • Ask Mike
  • Facebook
  • Shout Outs
  • Referrals
  • Harlem Shake
  • Coming Events

Cardio Minutes:  Week 3

Time Day 1 Day 2 Day 3 Total
6am 15 25 20 60
9am 15 25 20 60
6:30pm 15 25 20 60

Empower Week Cardio Plan:  click here to view.

Post Measurements

We’ve had a kick a** phase and an even greater quarter (see shout out results).  The next chance to be measured is Saturday, April 13 from 6-9am.  Remember:

“What gets measured gets managed.” – Peter Drucker

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 2013, P3, Challenge Workouts PDF.

Click below to watch the videos.

Challenge Workout #1

Challenge Workout #2

Challenge Workout #3

Quarter 2 – Summer Sports, Beach Season #1  & Fat Loss Emphasis

Q2 will consist of Phases 4 – Phases 6 and begins March 24 and runs to June 8, 2013.  We will be switching our emphasis from weight loss to fat loss (which means the intensity will go up a bit, he volume will go down, the exercises will change a bit and everything will get a little harder).  The difference b/w weight loss programming and fat loss programming is that with weight loss, I want big easy movements performed for a long period of time, so you’re body won’t get too stressed out and will easily let the weight go.  During fat loss programming we pick up the intensity which means more lower rep ranges(3-12 reps), less higher rep ranges (20-30 reps), and more complex exercises.  Instead of just an unloaded rear foot elevated split squat, we’ll do a DB Front Squat Grip, Rear Foot Elevated Split Squat, which besides the confusingly long name means you’ll now be using DB’s and resting them on your shoulder while you squat in a split stance.

Our conditioning will include more movements, drills related to summer sports like volleyball, baseball, softball, triathlons, beach posing, sun worshiping, 12oz curls, etc…

My goal for you this quarter is to tone & tighten things up and to start giving you muscle definition while continue to make you pound for pound stronger.  You can accelerate your progress and ensure that you not only feel the change, but can see the change by

  • Drinking 16 oz of water before you start your meal
  • No media while dining:  tv, smart phone, computer, print reading material, etc…
  • Putting your fork down in b/w bites.
  • Eating only until your 80% full,
  • Pushing the plate away when you reach 80% capacity
  • No snacks if on the WL plan.  Possible snacks on the FL plan.
  • Sticking to 1-2 splurges / week, not 3 or more.
  • Not missing any workouts.
  • Matching or beating your cardio goal every week.
  • Deep sleeping 49+ hours per week.  I aim for 56.

Phase 4

  • P4 runs, March 24 – April 13.
  • P4 Orientation is 8am, Sunday, March 24, 2013 @ MC
  • 1st Classes begin on Monday, March 25, 2012 (day 1 is Q1 Performance Testing).
  • P4 Private Measurements:  6-9am, Saturday, April 13, 2013 @ MC
  • The training schedule will be:
Day 1 (M) Day 2 (T / W) Day 3 (Th / F)
Week 1, 3/25 – 3/29 Testing Workout A (W-A) Workout B (W-B)
Week 2, 4/1 – 4/5 W-A W-B W-A
Week 3, 4/8 – 4/12 W-B W-A, CW#1-team W-B, CW#2-self
EW, 4/15 – 4/19 CW#3-Individual CW#4- Individual. CW#5- Individual.

Ask Mike

Got a question?  Ask Mike


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Shout Outs

  • 2013, P3, Perfect Attendance through week 3: Alicia Straus, Katy Coughlin, Marisa Cimino, Lisa de Lima, Dana Dornbusch, Walter Piescik, Ceci Dunn, Lori Arnold, Sharon Russo, Christine Murphy, Kerry Cietanno, Christopher Lynch, Mich Crowley, Yari Korchnoy, Amy Landry, Lauren Coyne, Bernadette McCarthy, Regina Lavelle, Cecilia Vernes, Amy Fleischman, Mike Coyne, Julie Levin, Russell Neufeld, Madeline McNeely, Sean Crowley, Meredith Adams, Alexander Urman, Steve Froyman, Laura Musholt, Krista Kett, Melissa Philbrook,  Randi Sharek, Lisa Listerman, Scott Sharek, Samantha Cafferty, Amy Siegel, Stacy Schwartz, Caroline Burns, Anne Marie Dunne and Shynna Viteri. You rock!  In sports, school, business and life the easiest wins, successes & changes, happen just by showing up when your opponents, peers & competitors don’t show up.  High Five to you for prioritizing your health.  Let your momentum continue and your life wins keep growing.
  • 2013, P3, Wk2 Cardio High Fives: Marc Gromada (230WL), Alicia Straus (372WL), Marisa Cimino (300FL), Carol Gray (250P), James Glanville (185WL),  Mary Magre (295WL), Walter Piescik (180P), Ceci Dunn (325WL), Jennifer Mendelsohn (255WL), Laura Gassner Otting (195FL), Jim Pelis (185WL), Greg Pinto (190WL), Kerry Cietanno (260WL), Chris Lynch (260MB), Mich Crowley (200FL), Quyen Chu (250WL), Yari Korchnoy (181WL), Kim Tosi (253WL), Lauren Coyne (205FL), Joan Gallant (252WL), Regina Lavelle (240FL), Peter Kelly (233WL), Amy Fleischman (255WL), Mike Coyne (330WL), Sean Crowley (235WL), Betsy Tyer (275WL), Meredith Adams (272 WL), Alexander Urman (250WL), Steve Froyman (300WL), Laura Musholt (265WL), Krista Kett (255WL), Melissa Philbrook (250WL), David Packer (195WL), Randi Sharek (415WL), Lisa Listerman (321WL), Scott Sharek (420FL), Stacy Schwartz (240WL), Caroline Burns (232WL), Anne Marie Dunne (220WL), and Shynna Viteri (221WL).  Yeah baby!  I bet you’re feeling pretty good about yourself.  J
  • 2013, P3, Wk3 Kick Ass Weigh Ins (beat last shoes off measurements; weight loss goal):  Jennifer O’Leary Cullen (-10.2), James Glanville (-9.5), Madeline McNeely (-1), Sean Crowley (-2), Alexander Urman (-13.4), Steve Froyman (-16.2), Krista Kett (-0.2), Melissa Philbrook (-2.1), Randi Sharek (-1.3), Lisa Listerman (-4.7), Stacy Schwartz (-3.7), Caroline Burns (-3.3), Anne Marie Dunne (-5.4) and Shynna Viteri (-5).  You’re winning the change game!  How does it feel?
  • Kim Callanan for getting in 1 last workout on a Tuesday night before flying out on Wed with her family.  Please thank your hubby for his support of you.
  • Ceci Dunn for training Tues night b/c she had a Wed morning meeting.
  • Lisa DeLima for training Tues night and then Wed morning b/c she missed Monday’s workout.
  • Christine Murphy for making up her missed workouts this week.
  • Carolyn Greenspon for prioritizing herself.
  • Marisa Cimino for finding time for me to shoot the CW’s.
  • Stacy Schwartz for inviting Cybill Goldberg to train with us on guest day.
  • Alicia Straus and Quyen Chu for inviting Cecilia Vernes and LeeAnn Liu to train with respectively.
  • Cecilia Vernes and LeeAnn Liu for saying yes to the invitations.
  • Susan Suminski for improving your mobility by showing up and working hard.
  • Yari Korchnoy for not splurging the night before measurements and dealing with the peer pressure.
  • Amy Landry for completing the 1st Challenge Workout of P3.
  • Peter Kelly for planning training into a work trip.
  • Amy Fleischman for seeking out ways to train with your kids.
  • Madeline McNeely for kicking butt with your planning.
  • Marisa Cimino for getting back to 80% shoulder health and doing assisted pull ups 1 year after shoulder dislocation surgery.
  • Sean Crowley, Jen O’Leary Cullen, Meredith Adams, Alex Urman, Steve Froyman, Melissa Philbrook, Randi Sharek, Scott Sharek, Lisa Listerman, James Glanville, Yari Korchnoy, Krista Kett, Regina Lavelle and Kerry Cietanno for kicking butt with your weight loss goals. I’m really proud for you.
  • P3, Post Measurements High Fives!
    • Jennifer O’Leary Cullen for losing 3.8% BF, 7.44 lbs. of fat mass, 4.3” from your waist and 1.8” from your hips since your last weigh in on Oct 2012.  You also posted your lowest CYBBC BP of record and tied your CYBBC lowest resting heart rate.  Yeah for you for training for a marathon, working full time, finishing school and still getting results.
    • It’s been nearly 2 years since Walter Piescik’s last PM and it didn’t disappoint.  His BP (-8/even mmHg), RHR (-12bpm), BF% (-3.3%), lean mass (+7.14 lbs. ) and fat mass (-5.53 lbs.) are all personal bests since April 2010.
    • Not to be outdone by her husband, Dana Dornbusch, who also joined in 2010 posted personal bests in BF% (-2%), lean mass (+5.25 lbs), fat mass (-2.16 lbs.), waist (-1 3/8”) and waist to hip ratio since April 2010.
    • Nasrin Sadeghi has lost 3.5% BF, 6.5 lbs. of fat mass, 0.69” from her waist and 1” from her hips since joining in May 2012 AND she took off 2-months of training during these last 11 months including the month just prior to this phase.  Imagine how much more amazing her results would have been if she didn’t have the stop and starts.
    • James Glanville not only rejoined the work force after taking a break to pursue an advanced degree, but he also has dropped 2.7% BF, 8 lbs. of fat mass, 2.3” from his waist and 1.8” from his hips in 2-months.  Mo-mo-mo-momentum!
    • Michele Pelletier who late in 2012 received a work promotion and with it increased responsibilities, but still made time to show up and train is still down 2 dress sizes, -15/-13 mmHg from her BP,  5.6% BF, 13.54 lbs. of fat mass, 3.3” from her waist, 1.75” from her hips and she posted a personal best resting heart rate of 57bpm (-37 bpm) since joining in late January 2012.  If kids are supposed to stress out teachers, you wouldn’t know it by her HR or BP.
    • Lisa Listerman joined during P2, 2013 and has dropped 5.3% BF, 10.9 lbs. of fat mass, 1.7” from her waist and 2.6” from her hips after only 2 phases.  Wow!  I don’t know how much it has helped or if it has, but Lisa did attend the ND & GST during her 1st phase.
    • Stacy Schwartz earned the following results after her 1st 3 weeks:  -1.7% BF, -0.9 BMI units, -4 lbs of fat mass, -0.5” from waist, and -0.3” from hips.  Great start Stacy!  J
    • Sean Crowley is officially in the BF% teens and has the following results -2 pant sizes, -5.6% BF, -2.6 BMI units, -13.58 lbs. of fat mass, -3.9” from his waist and -2” from his hips since Nov 2012 or 4 phases.
    • Anne Marie Dunne has the following results after her 1st 3 weeks:  -2% BF, -1.4 BMI units, -5.8 lbs fat mass, -1.25” waist and -1” hips.  Woo-hoo AMD!  You’re are off to a fast start!
    • Gaelle Duret has trained 3 phases and has these results:  -7.5 lbs. BW, -2 lbs fat mass, -0.8” waist and -1.9” hips.  Plus she’s done it while managing stressful car & travel challenges.  Yeah Gaelle!
    • Amy Landry has -1 dress size, -4.4% BF, +4.3 lbs lean mass, -7 lbs. fat mass and -2.8” waist since Aug 2012.  Amy I’m pumped for you about the 4.3 lbs of lean muscle gain while losing 7 lbs. of fat mass for an 11.3 lb. swing in 7 months.  That’s great.  J
    • Russell Neufeld has had some awesome body changes after 4 phases.  -4% BF, +8.8 lbs. of lean mass, -6 lbs. fat mass and -0.43” waist.  This means his clothes are filling out in all the right places (assumed), while the scale stays pretty much the same and his performance at work, home and training is increasing (all assumptions based on the increased lean muscle with corresponding decreases in BF% and fat mass).
    • Scott Sharek is crushing his cardio goal, nutrition and has had perfect attendance since he joined in Phase 2.  He’s earned -3.3% BF, -10 lbs. fat mass (-17.2 lbs overall), -2.94” wasit and -1.88” from hips.  He reminds me of Marisa Cimino in how fast he has transformed his body b/c of his tremendous action taking and discipline in BC, in the kitchen and with his other workouts.  Scott you’ve gotta attend the ND again so you can get both a fat loss and performance nutrition plan.
    • In last week’s recap I gave a shout out to Scott & Randi Sharek for being an inspiring couple after only 1 phase, well my admiration continues as Randi has experienced some excellent results herself after her 2nd phase:  -1.8% BF, -1 BMI unit, -4.68 lbs fat mass (-6.8 lbs overall), -0.4” waist and -1.5” hips.  High Five Randi!
    • Peter Kelly has got some sweet results too.  He’s got himself into the “teens” for BF% and has earned -3 pant sizes, -7.7% BF, -1.6 BMI units, +4.9 lbs lean mass, -15.6 lbs fat mass, -5.5” waist and 1” hips.  Plus he has awesome elasticity (watch him jump, hop, bound and stop & start on sprints) and his daughters have it too!
    • Kerry Cietanno after 14 phases or 13.5 months has kept off 2 dress sizes, -5.9% BF, -2 BMI units, -10.46 lbs fat mass, -6” (yes SIX INCHES) waist, -and 1.4” hips.  She has been especially awesome and discipline since the start of the new year.  Africa here you come.  J
    • Jim Pelis has earned -3 pant sizes, -6.2% BF (he’s consistently in the teens now), -3.3 BMI units, -16.3 lbs fat mass (-22 lbs overall), -4.4” waist and -2.5” hips after 20 months.  Plus he gets CW in during EW and travel workouts while on the road.  High Five JP!  Way to represent Wmass!
    • Sam Cafferty has put on 2 lbs. of lean mass over 2 phases, even though she splurged the night before her 2nd measurements and had come off a Jamaica vacation before her 3rd measurements.  Sam, please make time to attend the ND & GST so you can get a personalized nutrition plan AND please follow the plan to “peak” for post measurements and you’ll see the changes we both think you should be earning.
    • Liliana Bonilla-Colon has -0.7% BF, -0.5 BMI units, -2.4 lbs fat mass and 1.25” waist in her 1st 3 weeks.  Liliana please attend the ND & GST if you want to accelerate these changes.
    • Alexander Urman after only 3 phases has -1 pant size, -22 bpm RHR, -5% BF, -7.6 BMI units, -35.7 lbs fat mass, -7.25” waist and -6” hips.  Alex, I’m real proud for you and your decision to change your family tree.  Steve and you have created a very admirable and strong training partnership.
    • Monica Garfield has earned -1 pant size, -18/-6 mmHg BP, -14 bpm HR, -7.7% BF, -4.7 BMI units, -26.52 fat mass (while only losing -1.28 lbs. lean mass), -2.2” waist and -3.94” hips after 7 phases and lots of domestic and international travel.  Yeah for you Monica.  In training we talk about finding a clients self-limited habit that can have the greatest impact on change and for you I think it’s mobility & tissue quality.  If you make cardio circuits out of mobility exercises you can get cardio minutes, improved tissue quality, healthier joints and I suspect even faster body changes.
    • Steve Froyman is a super friendly and nice person, who works real hard and is making big time lifestyle changes that are yielding big time changes after only 3 phases.  Check out what he’s earned:  -2 pant sizes, -22/-24 mmHg BP, -22 bpm HR, -3.9% BF, -7.7 BMI units, -35 lbs. fat mass (53.6 lbs. overall), -13.25” waist and -10.2” hips.  Steve has co-created a great training partnership with Alex Urman, has perfect attendance, consistently beats his cardio goal and attend the ND & GST.
    • Krista Kett after taking 11 months off from CYBBC has earned a -1.1% BF, -1 BMI unit, -4.26 lbs. fat mass, -1.4” waist and -1.1” hips after 3 phases and her lowest CYBBC body weight ever (she 1st started in Sept 2010).
    • Shynna Viteri in her 1st phase has -2% BF, -1.3 BMI units, -6.1 lbs. fat mass,  and -0.9” hips.  These are really awesome Shynna.  Yeah for you!  See you in July and have fun on your trip and with your move.  See you in July.
    • Melissa Philbrook has -1 dress size, -7 bpm HR, -3.9% BF, -2.3 BMI units, -10.3 lbs. fat mass, -3.9” waist and -2.4” hips after 10 weeks (3 phases).
    • Cecilia Vernes has completed 6 phases since joining during P11, 2012 (Sept 30) and has earned -23 bpm HR, -5.2% BF, -0.9 BMI units, +3.75 lean mass, -9.2 fat mass, -0.8” waist and -1.94” hips.  These are really great and really consistent changes despite some recent turbulence for you Cecilia.  I look forward to seeing what happens now that you’ve improved the quality of some of your cardio minutes by doing track workouts with Alicia.
    • Laura Musholt joined in Jan 2013 and has earned -23/-13 mmHg BP, -11 bpm HR, -3.7% BF, -1.6 BMI units, -8.3 lbs. fat mass, -1.2” waist and -1.3” hips.  Laura, you’re consistent, steady, you hit your cardio goal and get perfect attendance.  You attended the ND & GST and you’re making change happen.  Yeah for you!  High Five!
    • Madeline McNeely 1st tried us out in Sept 2012 and then after trying another fitness business out, came back and has earned the following changes since that 1st trial:  -6% BF, -1.6 BMI units, +3.3 lbs lean mass, -10.97 lbs fat mass, -0.5” waist and -2” hips.  Plus she’s the fasted female crab walker & spider crawler in CYBBC and may be even faster than Mike Coyne is during these movements.    High Five Madeline!  These are awesome results.  J
    • Yari Korchnoy joined in June 2012 and has -3 pant sizes, -13.6% BF, -7.5 BMI units, -46.7 lbs fat mass (-61.2 lbs. overall), -9.2” waist and -5.1” hips over the last 9 months.  He’s also had to buy all new clothes, has inspired at least 5 people (Alex Urman is one)from his is social circle to try CYBBC out b/c of his changes and is totally re-designing his persona, the way people treat him and his lifestyle.  Yari, I’m real proud for you and inspired myself by your action taking.  High Five tolerating the peer pressure and teasing the night before PM.  You’re stronger for it.  J


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:
    1. Thank you Yari Korchnoy for referring Alexander Urman.
    2. Thank you Kim Callanan for referring your sister, Samantha Cafferty.
    3. Thank you Alicia Straus for referring Lisa Listerman.
    4. Thank you Regina Lavelle for referring Anne Marie Dunne.
    5. Thank you Keri Dogan for referring Amy Siegel.
    6. Thank you Charyti Reiter for referring Caroline Burns.
    7. Thank you Alexander Urman for referring Steve Froyman.
    8. Thank you Laura Gassner Otting for referring Russell Neufeld.
    9. Thank you Mich Crowley for referring your husband Sean Crowley.
  2. Testimonials, yelp reviews, google reviews, facebook reviews
  3. Human Resources introduction

Harlem Shake

Have you watched the previous Harlem Shake Videos?  Check out the week 2 recap to see them.

Remember Terry Francona?  Check out his dance moves below.

So what do you think?  Want to do the Harlem Shake after the P4, in class challenge workouts on Guest Day (Tues, 4/9 and Wed, 4/10)?

You’d need to bring a crazy costume to BC that day and at the end of the Challenge, just before stretching we’d spend 5-10min shooting this.  Please let me know if you think this would be fun and if you’d like to do it.

Coming Events

  • 8am, April 6, 2013 @ MC, PTO Family BC #2 (Underwood PTO)
  • 8am, May 4, 2013 @ MC, PTO Family BC #3 (Lincoln-Elliot  & Ward PTO’s)
  • May 2013, Stadium Run (date & time TBD)
  • 7-10pm, January 4, 2014, Last Meal Kick Off Party for 2014 Change Your Body Challenge (site TBD)

Your coach,

Mike Alves

Newton Boot Camp

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