Peaceful Sunday morning to you!

I hope you’re having a great weekend and you’re feeling sore from a super Saturday workout like me.  The light bulb just went off, as I think I’m going to have to eat more starches and splurges if I want to preserve & promote lean muscle and keep my weight on, because I see a ton of cardio minutes in my future with pushing this stroller and later playing at the parks.  What a nice problem opportunity to have ‘eh!  Speaking of cardio minutes and splurge meals, today’s recap w/ cardio minutes is below and the ND&GST is in a few hours.  I hope to see you there.

This week’s agenda:

  • Cardio Minutes
  • Rookies
  • 2014 CYBBC Goals
  • P9 Overview
  • P9 Workouts
  • Weekly Themes
  • Nutrition Discussion & Grocery Shopping Tour
  • Blue Hills Hike
  • Guest Day
  • Post Measurements
  • Ask Mike:
  • Facebook
  • Shout Outs

Cardio Minutes – Week  1

Time Day 1 Day 2 Day 3 Total
6am 16 14 13 43
9am 16 16 13 45
6:30pm 12 14 14 40

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.


Please welcome rookies Martha Hanlon (6:30pm), Annamaria Whitten(6:30pm), Dave & Denise DeSylvia (6:30pm) and Jessica Passeggio (6:30pm) to phase 9.  Please also welcome back Michaela Millot and Madeline McNeely from extended vacations.

2014 CYBBC Goals

Each year I have goals for where I want to take you based on how you’re progressing and how the class is progressing and these are some of the things I’ll work to implement with you.  2014 CYBBC Goals

P9 Overview

This is the last phase of Q3.  It’s intentionally challenging to prepare you to peak for Labor Day and have a super compensation effect in September, when you might want to have peak performance for wrapping up Q3 numbers, getting “back to school routines” going and/or season ending triathlons or obstacle course races.  If you choose to accept this opportunity to buff up your best self and peak for important events, then consider also the opportunity to choose foods that taste great AND help you to look, move and perform better.  AND continue to choose intervals as your number 1 source of cardio conditioning.

M T/W Th/F
Week 1 Workout A Workout B Workout A
Week 2 Workout B Workout A Workout B
Week 3 Workout A-CW#1 Workout B-CW#2 Workout A-CW#3

Phase 9 Workouts

Workout A Workout B
Core MB Split Stance Side Toss, Reactive Squat Jumps, Push Up T’s, Push Up Start Sprint MB Split Stance Overhead Toss, 360 Small Cone Quick Feet, Body Saw to Y-Raise, 10yd Shuffle + Sprint
Power DB Snatch Power Complex:  1rep/5sec, 6movement circuit; 0rds DB Clean Power Complex:  1rep/5sec, 6movement circuit; 10rds
Strength DB Get Ups, TRX Y Raise + Squat, DB RDL + Kickbacks Towel Pike + Push Ups, DB 1-Leg Squat to Bench, Pull Ups
Condition Triathlon Relay:  Full court Base Running:  T,D,S,H Tennis Relay:  UGIG




Day 1 Day 2 Day 3
Week 1 Workout A B A
Tempo UGIG Straight Sets UGIG Straight Sets UGIG Straight Sets
Reps 1(M-S) 1 (M-S) 1 (M-S)
Load M. Heavy: 20-40%BW Heavy: 30-50%BW M. Heavy: 20-40%BW
Week 2 Workout B A B
Tempo UGIG Straight Sets UGIG Straight Sets UGIG Straight Sets
Reps 1 (M-S) 1(M-S) 1 (M-S)
Load Heavy: 30-50%BW M. Heavy: 20-40%BW Heavy: 30-50%BW
Week 3 Workout A B A
Tempo UGIG Straight Sets UGIG Straight Sets UGIG Straight Sets
Reps 1(M-S) 1 (M-S) 1(M-S)
Load M. Heavy: 20-40%BW Heavy: 30-50%BW M. Heavy: 20-40%BW
w/e = Weekend

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).

Nutrition Discussion & Grocery Shopping Tour

Sunday, August 17, 2014

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

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

You can’t out train a bad diet.  Science has proved this.  Accelerate your change.  Get your custom meal plan, get your progression or get a refresher.

Blue Hills Hike

7:30-9:00a, Saturday, August 23, 2014

Meet @ Ranger Station; we’ll hike Skyline Trail

Free for FAB 2014 Winners

Otherwise $25 participation fee or 5 star review on social media

RSVP goes out at 1pm, Thursday, 8/21/14.

Guest Day

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.  Guests must register and fill out a waiver form 24hrs prior to participation so I may prepare and reduce liability for all.

  • 6:30pm, Tues, 8/26 @ MC
  • 6am, Wed, 8/27 @ BG
  • 9am, Wed, 8/27 @ MC

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:

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

Post Measurements

7-9am, Saturday, August 30, 2014 @ MC.  RSVP’s go out Thursday, August 28 at 1pm.

Ask Mike

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


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

Shout Outs

  • 2014, P8, EW, Cardio High Fives:  Keri Dogan, Amy Landry, Peter Kelly, Mike Coyne, Julie Levin, Sean Crowley, Steve Froyman, Lisa Listerman, Paula Pollis, Ed Pollis and Deborah Bryant.. You chose to get better during empowerment week and you followed it up with action.  Good for you!  High Five!
  • 2014, P8, EW, Challenge Workouts Completed:  Keri Dogan (2), Peter Kelly (1), Mike Coyne (5), Julie Levin (3), Steve Froyman (1) and Joan Duffy (1). I especially admire that you still did CW’s even though I was unable to video & mail out new one’s.  That I didn’t even suggest you do old one’s and that these challenge workouts, especially the DB Complexes are particularly challenging to do.  Well done and Hoo-Rah!.
  • 2014, P9, Perfect Attendance, through week 1:  Alicia Straus, Carol Vaghar, Marisa Cimino, Lori Arnold, Keri Dogan, Christine Murphy, Kerry Cietanno, Joshua Gann, Mich Crowley, Quyen Chu, Amy Landry, Bernadette McCarthy, Regina Lavelle, Peter Kelly, Cecilia Vernes, Russell Neufeld, Madeline McNeely, Sean Crowley, Steve Froyman, Lisa Listerman, Anne Marie Dunne, Paula Pollis, William Weinreb, Marina Kvitnitsky, Michaela Millot, Karna Krishna, Deborah Bryant, Joan Duffy, Natalie Kanter, Scott Kanter, Martha Hanlon, Dave DeSylvia, Denise DeSylvia and Annamaria Whitten. Way to get your month and phase off to a fast start.  Let’s use August as a springboard for Labor Day Weekend.  How many workouts can you get in b/w now and Sept 1st.  What kind of sacrifices or different choices can you make?  Most importantly, what can you do to make sure you show up for your next workout, rested and energized to give your best effort!
  • 2014, P9, Week 1, Kick A** Weigh In (person with weight loss goal, who’s after class, shoes on weigh in,  beat last shoes off weigh in):  Deborah Bryant and Joan Duffy. Only two people made enough change happen this past week to progress forward on their kick a** weigh in and it was Deborah and Joan..  Well done ladies!
  • Team Kanter (Scott & Natalie) for joining me in a sunrise workout at Carson Beach.  It was a gorgeous day morning to train beach muscles at the beach.
  • Peter Kelly for developing the stamina, schedule flexibility and butt kicking ability to play winning tennis 5 nights a week!
  • Mike Coyne for front loading a vacation with 5 CW’s and to Mike & Lauren for doing the Spider March Kick Through / Hands Free Burpee Jumps CW together while on vacation.
  • Julie Levin for crushing cardio minutes and CW’s while on vacation.
  • Russell Neufeld happy wedding anniversary.

Your coach,

Mike Alves

Burn & Earn

Newton Boot Camp