Greetings and Long Unexpected List Friday to you! Yes, so I woke up this morning and was presented with my first list, from Vanessa. “Mike I need you to do these things today”. “Sure babe”. My second thought after reviewing the length, was “whoa…why do I have to do all this”, but before I could even complain, she says, “no complaining, I need your help with these things” (we’re hosting guests this weekend). And there you have it. The first list has arrived and I just have to accept it.
Congratulations on completing phase 8. It was a slow starting phase, but it definitely peaked this week. Let’s build on your momentum by planning time for a weekend workout and challenge workouts next week. Just like the movie Limitless, your potential is unlimited and training is your magic pill to get you there.
Keep training and keep leap frogging, forward towards your fitness goals, while checking off those life goals along the way.
This week’s agenda:
• Cardio Minutes
• Recovery Week
• Challenge Week
• GD Thank You
• Post Measurements
• Facebook
• Shout Outs
• Phase 9
Cardio Minutes: Week 3
Time Day 1 Day 2 Day 3 Total
6am 15 22 20 57
9am 15 23 25 63
6:30pm 15 23 20 58
To review weekly cardio minute goals, how to report your minutes and/or review the interval training program handout, please click here.
Recovery Week
There are 2 main ways to recover: actively and passively.
Active Recovery is most any physical activity performed with manipulation of one or more of the following variables -intensity, frequency, duration, tempo, volume, load, routine, mode of exercise and/or nutrition consumption- with an objective to allow the spirit, mind and most important in regards to boot camp, the body, to heal, recover and regenerate so as to return to a stronger and more fresh state of being.
To read the rest click here.
After you’ve decided which is better for you and your body & health transformation goals, here is your plan for recovery week.
No Strength Training
Cardio Only:
*if you’re goal is weight loss and you’re not going to do any strength training during your recovery week, then your cardio goal is 250 for males and 360 for females.
**if you’re goal is fat loss and you’re not going to do any strength training during your recovery week, then your cardio goal is 175 for males and 250 for females.
Strength Training
males = 175, females = 250 (if weight loss is goal)
males = 150, females = 190 (if fat loss / weight maintenance is goal)
Challenge Week
Change Your Body Boot Camps is modeled on a 3 weeks on, 1 week of phase training cycle. There are many reasons for this format, but 1 main reason is to help accelerate your short & long term successes by empowering you do to workouts on your own. One way we do this is with Challenge Workouts during your recovery week. A Challenge Workout is simply a workout challenge I present to you using the workouts you did the previous 3 weeks. I either ask you to complete a certain number of reps, rounds or reps and/or rounds in a certain amount of time. If you’re able to meet or beat the challenge you win. If you’re not able to, you still win b/c you had the courage to attempt it in the first place and you added another push to your momentum.
To review your Challenge Workouts, click here.
GD Thank You
Thank you Laura Otting, Cindy Hutter and Laura Lanfear for inviting your friends, Julie Balasalle, Jonathan Seidmann and Chris Lanfear as your guests to CYBBC.
Post Measurements
8am, Saturday, August 6 at the Mackenzie Center will be Post Measurements for phase 9 rookies. To RSVP click here.
If you’re on facebook. Become a fan and like us: https://www.facebook.com/changeyourbodybootcamps
Shout Outs
• Phase 8, Perfect Attendance: Jennifer O’Leary, Carolyn Greenspon, Kathleen Lowney, Krista Kett, Jennifer Mendelsohn, Lori Arnold, Richard Goren, Cindy Hutter, Laura Lanfear, Keri Dogan, Jack Goldsmith and Marc Miller. Just like my little sister who gets straight A’s in school says, “It’s not hard and I’m not the smartest. I just show up and do my homework.”
• Cardio High Fives (p8, wk2): Sally Babigian, Marc Gromada, Carol Vaghar, Marisa Cimino, Jackie Bunt, Lisa Griggs, Deb Rooney, Scott Timmins, Rachel Viscomi, Stephen Allen, Lori Arnold, Cindy Hutter, Lisa Rahilly, Laura Lanfear and Jim Pelis. If you’re name isn’t here, how can you make time to get in more walking minutes?
• Lori Arnold for completing your big hiking / kayaking adventure.
• Cindy Hutter for getting your husband into training. Go Team Hutter!
• Laura Otting for having the courage to sign up for a 1-mile race, a triathlon and a ½ marathon over 3 consecutive months. “If it doesn’t scare the *$*# out of me, it’s not worth doing!”
• Jackie Bunt for getting invited to be on TV (she’ll be on the style network, but she doesn’t yet know when)!
• Deb Rooney and James Glanville for motivating each other during pull ups last week.
• Good luck this weekend Deb Hicks on your PMC!
• Todd Heberlein for just showing up again (momentum Todd)!
• Marc Miller, Keri Dogan, Donna O’Leary and Jennifer O’Leary for attending the Nutrition Discussion / Grocery Store Tour.
Phase 9
P9, begins on Monday, August 15. See you soon.
Your coach,
Mike Alves
Newton Boot Camp
p.s. If you want to learn more about nutrition for weight loss and disease prevention, get The Weight Loss Triad, by Dr. Thomas Halton, PhD.
p.p.s. If you want to learn more about nutrition for fat loss / weight maintenance and/or nutrition for performance, get Precision Nutrition by Dr. John Berardi, PhD.
p.p.p.s. One of your teammates, demonstrated tremendous discipline in the face of peer pressure and questioning and chose a different path and was rewarded with 10.8 lbs of weight loss in phase #8. High Five to a Change Maker! 🙂
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