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# • Change Your Body Boot Camps with Mike Alves •

Group Personal Training for Health, Body Transformation & Performance

## Sitemaps

- [XML Sitemap](https://bootcampboston.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Blog](https://bootcampboston.com/blog/)
- [Getaway Days and Get A Jump Start Days!](https://bootcampboston.com/getaway-days-and-get-a-jump-start-days/) - Don't you love when you get to peace out early on a Friday while everyone is still working and the roads are light with traffic? How about when you get to extend your vacation by a day and get 1 more day some place special? Do you ever trade
- [Peaking for Fall Sports, Races, Events and Photos!](https://bootcampboston.com/peaking-for-fall-sports-races-events-and-photos/) - Gosh I love peaking. It's so fun. I met my wife when everything in my life was peaking. Our 1st wedding and our post wedding celebrations happened when we were peaking. Our baby came along when our preparation for her arrival was peaking. We moved into our new construction house when everything was peaking, though
- [A Tale of Two Cities --> A Tale of Two Paths!](https://bootcampboston.com/a-tale-of-two-cities/) - Ahhh. Back to school reminds me of one of the most memorable books I read in school. A Tale of Two Cities. Remember the opening paragraph, “It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch
- [Got Struggles?](https://bootcampboston.com/got-struggles/) - Hi friend, I'm curious, which of these struggles is your most challenging as it pertains to your health and fitness. Would you please click a social media platform below and comment with the # that resonates with you most and why? Thank you! -CYBBC Management (wink! it's me, Mike!)
- [Updating Your Sleep!](https://bootcampboston.com/updating-your-sleep/) - Brandon Marcello recently gave the same talk I watched at the 2023, Perform Better Summit in Providence at the Bridge Athletic Virtual Performance Summit in Feb '25. The 2023 was titled, "[Sleep] - The Only True Fix-All for Health & Performance" and the 2025 talk was "Sleep - Human Performance Unlocked" and both titles were
- [Group Activities with a Common Goal Give You A Fun Reason Why to Get Better!](https://bootcampboston.com/group-activities-with-a-common-goal-give-you-a-fun-reason-why-to-get-better/) - Last night was basketball night for me. A group of guys play regularly 1 weeknight per week and I just happened to find them 1 night when they were short handed. I asked if I could play and they said yes, and now 3+ years later I'm still playing with them. When
- [Thumbtack.com](https://bootcampboston.com/thumbtack-com/) - Have you ever heard of thumbtack.com? It's the amazon of local services, like yelp.com and craigslist, but different. They contacted me and asked me to add my service to it. Would you check it out and let me know what you think. Here's the link for my Newton (Boston) Boot Camp listing.
- [Athletes bring gear to their workouts, practices and games!](https://bootcampboston.com/athletes-bring-gear-to-their-workouts-practices-and-games/) - Did you play sports growing up? How about activities? Did you do any physical extracurricular activities growing up? If yes, then you probably had gear and had to bring it in a bag. Football players had cleats, cups, pads, helmets, pants, jerseys, water bottles and a ball. Soccer players had balls, cleats or turf
- [You go where the good stuff is!](https://bootcampboston.com/you-go-where-the-good-stuff-is/) - In an ideal world, everyone would walk to their dream job, walk to their best case school, have short commutes to the awesome shopping plazas, great public transportation at your finger tips, low to no traffic and congestion, highly rated programs and extracurriculars at your finger tips and 5 star medical care easily assessable. But
- [Show muscles and light weights!](https://bootcampboston.com/show-muscles-and-light-weights/) - "I don't want to look good", said no one ever! I've been thinking a lot about the research article I shared with you the other day and how to better apply it in our program. Research is often times playing catch up to what happens in the real world, yet once it's finally done, it
- [Can you build muscle with light weights just as easily as with heavy?](https://bootcampboston.com/can-you-build-muscle-with-light-weights-just-as-easily-as-with-heavy/) - Short answer: Yes! Long answer: Back when I was training for sports and my DKNY club clothes, lifting heavy weights and lifting weights to failure were common methods I would use to help achieve sports performance, maximum strength building and body composition goals. I was smart enough to know there were certain exercises
- [Scheduled Self-Care:  Set It And Forget It!](https://bootcampboston.com/scheduled-self-care-set-it-and-forget-it/) - Self-care = taking care of yourself. You know self-care is important. You may or may not be great at it all the time. If you want more from your life, you have to become more to get more. To become more, you have to do more. To do more you need to take action.
- [What are 3 Standing Wall Drills for Your Hips (and Ankles)?](https://bootcampboston.com/3-standing-wall-drills-for-your-hips-and-ankles/) - If you've ever had a great workout, especially in the lower body and then sat for a long time because of work and/or travel, you've probably experienced hip stiffness. Here are 2 easy to do hip mobility drills if you find yourself both stiff in the hips and near a wall and 1 easy to
- [LeBron James & Tim Ferriss](https://bootcampboston.com/lebron-james-tim-ferriss/) - 3 Things High Achiever Lebron James does to stay at the top of his game, year after year.
- [Hang Ups:  Toddlers, Feeding, Comfort and Sleep](https://bootcampboston.com/hang-ups-toddlers-feeding-comfort-and-sleep/) - Look for hang ups if you're having trouble moving the scale and/or recovering when it comes to food, sleep and coping. Hang Ups around food and sleep and food and comforting usually started when you were an infant.
- [How to do a Push Up?](https://bootcampboston.com/how-to-do-a-push-up/) - How to do a proper push up? Diane, one of my superstar change makers, asked me recently if I could shoot a video of how to do a proper push up, so she could watch it and practice her technique. I said, "sure!". I handed her my phone and here's the video. Starting Position Lie
- [The Right Voice at the Right Time!](https://bootcampboston.com/the-right-voice-at-the-right-time/) - "How you doin'?" Sometimes you need to hear the right voice at the right time to make a connection and that's what I wanted to write to you about. The Right Voice at the Right Time When people join CYBBC it's because there's something that works for them. It could be the coaching, it could be the
- [How to carry your equipment?](https://bootcampboston.com/how-to-carry-your-equipment/) - I wanted to share an update about how to carry your equipment at boot camp. When the program first launched I used a rolling suitcase to carry my gear in because I had a lot of stuff besides the roller & mat and at some point, someone had a smart idea to also get a
- [Work + Rest = Success](https://bootcampboston.com/work-rest-success/) - Hola Change Makers! This topic has been on my mind a lot lately so I thought I'd share so you could benefit too. If you're reading this you're either in a period of change in your life or you're about to begin a period of change in your life. Whichever it is, when you want
- [Your 3rd Destination!](https://bootcampboston.com/your-3rd-destination/) - Home, Work and … Change Your Body Boot Camps. Your 3rd destination. Your favorite place to go to recharge, connect, change and get better. It’s your recurring, scheduled commitment to yourself AND others. Where you’re held accountable, encouraged, supported and challenged. The place you go to make yourself feel better and the place you go
- [CYBBC, 2017, P4 Overview:  loads, equipment, habits, guest week, minutes and more!](https://bootcampboston.com/cybbc-2017-p4-overview-loads-equipment-habits-guest-week-minutes-and-more/) - Happy Spring to you! Are you ready to change and keep getting better? I hope so because our fast workouts from Q1 are continuing with fresh changes and the return of stations. Q2, P4 Overview The theme for the quarter is Fat Loss, Muscle Definition, Beach Season #1 and Summer Sports Training. The
- [Stealing Bases](https://bootcampboston.com/stealing-bases/) - // Stealing Bases is a super fun way to help your team score more runs by getting you into scoring position easier. I was an all-league, leadoff hitter and center fielder for my high school team and stealing bases was a great strength of mine. I'm not very fast, but I'm very quick and I was
- [Coaching:  how do you like to be motivated?](https://bootcampboston.com/coaching-how-do-you-like-to-be-motivated/) - You may have noticed that I've been bringing more enthusiasm and energy to your workouts lately and if you haven't noticed, that's o.k., I am and I'm writing to ask you what kind of coaching you like best or another way of saying it, is how do you like to be motivated? I've always been
- [Snow Policy](https://bootcampboston.com/snow-policy/) - Snow Day Policy If there is snow on the ground, but it is not snowing, class will most likely be on. If there is snow on the ground and it is snowing, class will most likely be canceled. If school is canceled and class is on, you are welcome to bring your child to the
- [2014, P9, Week 3 Recap](https://bootcampboston.com/2014-p9-week-3-recap/) - Happy September to you! I hope you had a great summer and you’re ready to make a recommitted effort towards your 2014 goals and have a strong, fun and fulfilling finish to your year. To help you with this, I’ve decided I’ll simply send out cardio minutes and challenge workouts on Fridays and send recaps
- [2014, P9, Week 1 Recap](https://bootcampboston.com/2014-p9-week-1-recap/) - 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
- [2014, P8, Week 3 Recap](https://bootcampboston.com/2014-p8-week-3-recap/) - Happy Tuesday to you! Ah remember the days when you might have trained solely for yourself and to pursue a hot mate and you were building your foundation or shrine of awesomeness. Each workout, each meal, each night of deep sleep you continued to pour high quality nourishment into said foundation making it wider, deeper
- [2014, P7, Week 3 Recap](https://bootcampboston.com/2014-p7-week-3-recap/) - Happy 4th of July to you! I hope you’re feeling great and enjoying your holiday weekend. I’m grateful to live in America and I’m grateful to get to coach wonderful people like you. This weeks recap includes a ton of shout outs and 3 awesome challenge workouts. The 1st two are DB Complexes and are
- [2014, P6, Week 3 Recap](https://bootcampboston.com/2014-p6-week-3-recap/) - It feels great to be writing again, but I’m heading to the Portugal vs. Mexico game tonight, so I’ll keep this brief. This week’s agenda: Cardio Minutes Weekly Themes Empower Week Plan Empower Week Schedule Challenge Workouts Quarter 3 Phase 7 Quarterly Testing How to Peak at Your Event Shout Outs Cardio Minutes: Week 3
- [Newton, MA Family Boot Camp](https://bootcampboston.com/newton-ma-family-boot-camp/) - // //
- [2013, P10, Week 2 Recap](https://bootcampboston.com/2013-p10-week-2-recap/) - 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
- [Love the videos!](https://bootcampboston.com/love-the-videos/) - Mike, Love the videos! We had a blast at the last PTO Family BC and I wish we could go tomorrow, but E has softball in the morning and is making her First Communion. And speaking of the First Communion…..I am happy to tell you I've reached the first of my WL goals..every dress in
- [Mike is a pleasure to work with](https://bootcampboston.com/mike-is-a-pleasure-to-work-with/) - Mike is a pleasure to work with. He is thorough and detail oriented in his approach to training. He focuses on full spectrum, inclusive of nutrition. Mike is a great motivator! I am really excited to have an opportunity to work with him. I have results to prove it. As Mike always says: "If you
- [2013, P3, Week 3 Recap](https://bootcampboston.com/2013-p3-week-3-recap/) - 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
- [2013, P3, Week 2 Recap](https://bootcampboston.com/2013-p3-week-2-recap/) - Today I shot CW #1. It was tough. The CW won and it was not pretty (Nasrin get your popcorn). However, even though it made my words mumble while coaching the 9am class and my appearance, sweaty & gross, if you want to become your best self and get in your best shape, do challenge
- [2013, P3, Week 1 Recap](https://bootcampboston.com/2013-p3-week-1-recap/) - 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
- [2013, P1, Week 2 Recap](https://bootcampboston.com/2013-p1-week-2-recap/) - Great Friday to you! I hope you’re feeling as awesome as I am b/c earlier today I beat Challenge Workout #1 in 14min and change. That’s Carol Vaghar, Nasrin Sadeghi and all of you other smack talkers out there. I’m 1 for 1 in the new year. ;) Week 2 was great. People are getting
- [2013, P1, Week 1 Recap](https://bootcampboston.com/2013-p1-week-1-recap/)
- [2012, P12, Week 3 Recap](https://bootcampboston.com/2012-p12-week-3-recap/) - Happy Tuesday to you! I hope your empowerment week is off to a great start and your feeling real good about what you’re going to accomplish this week. V and I have our Christmas tree so the holiday good karma is brewing at the Alves Compound East. Speaking of good karma. Here’s the week 3
- [2012, P12, Week 1 Recap](https://bootcampboston.com/2012-p12-week-1-recap/) - Great Sunday evening to you! I hope you enjoyed this fine weather and feel refreshed for a new week. Here’s the week 1 recap with lots of shout outs, some pictures and even a video. Enjoy. This week’s agenda: Cardio Minutes P12 Overview P12 Calendar P12 Workouts Weekly Themes Stadium Run Turkey Workout Thanksgiving Workout
- [2012, P12 Overview](https://bootcampboston.com/2012-p12-overview/) - Good evening or good morning depending on where and when you’re reading this. I hope you had a great weekend / week and you’re excited for a new day tomorrow. Enclosed is a very meaty Phase 12 Overview w/ some great shout outs to those who participated in phase 11. Without further ado... This week’s
- [2012, P11, Week 3 Recap](https://bootcampboston.com/2012-p11-week-3-recap/) - Great Sunday to you! I hope you’re weekend is going great and you’ve already hit your cardio goals. If not, you still have time to get some work done. We were short on minutes this week so please plan accordingly. Here are some fun & creative ideas to get these extra minutes in. Example: Choose
- [2012, P11, Week 2 Recap](https://bootcampboston.com/2012-p11-week-2-recap/) - Greetings and beautiful Sunday to you! Wow what a Saturday those of you in the Boston area had. That sure was some beautiful weather. V and I are hosting my favorite mother-in-law Pat for a couple of days and my parents came up to visit so we took them all on the Harbor Walk from
- [2012, P10, Week 3 Recap](https://bootcampboston.com/2012-p10-week-3-recap/) - Great Friday to you! Let me start off by saying thank you. Thank you for choosing to train with me, to train with us, to have the courage to show up and be pushed, become sweaty, to fail in front of others trying to learn new things, to persevere and acquire new skills and to
- [2012, P9, Week 3 Recap](https://bootcampboston.com/2012-p9-week-3-recap/) - Thank you Marisa, Scott, Carol and Sharon for inviting me to train with you today. It was awesome. I love training in general by I almost always am training by myself, but after having a number of workout partners growing up and playing many team sports, I know how powerful, fun and motivating training with
- [2012, P9, Week 2 Recap](https://bootcampboston.com/2012-p9-week-2-recap/) - Good afternoon changemaker! I hope you’re enjoying the awesome weather and that you’re having a kick a** weekend. Reminder. Next week is week 3 and all workouts will be Metabolic Acceleration workouts (we'll train fast). Plus it's progression week, guest day and post measurements. Get ready to wrap up your August with an energizing finish.
- [2012, P9, Week 1 Recap](https://bootcampboston.com/2012-p9-week-1-recap/) - Good afternoon Change Maker! I hope your weekend has been awesome and that you’re having a great start to your Sunday. I’ve had a great bachelor weekend so far with V out of town. I Howled at the Moon on Friday, went to a BBQ at my cousins yesterday and so far today took a
- [2012, P9 Overview](https://bootcampboston.com/2012-p9-overview/) - Great TNLAFW to you day! I hope you’re week has been awesome and you’re looking forward to your weekend. V’s supposed to be traveling today (weather derailed her flight) so we did a special “date morning” that consisted of Tabata sprints, watching the sunrise, hike up a big hill and breakfast at our favorite spot.
- [I still have belly fat.  Should I continue to lose weight or focus more on planks?](https://bootcampboston.com/i-still-have-belly-fat-should-i-continue-to-lose-weight-or-focus-more-on-planks/) - Here’s an email from one of our new 2012 members who recently hit her body weight goal and had a question for me. ----------------------------------------------------------------------------------------------------------------------------------- From: Nasrin S. To: Michael A. Sent: Friday, August 3, 2012 4:56PM Subject: Hi Mike. …I’m pretty happy with my current weight & size right now. I lost about 10 lbs
- [2012, P8, Week 3 Recap](https://bootcampboston.com/2012-p8-week-3-recap/) - Great Friday to you! I’ve gotta go meet my “boys” for dinner so this will be quick. You did great this phase and let’s keep it up. It’s vacation & beach season and arguably the best time to look your best. I’ve videoed me doing all 3 challenge workouts so you can follow along. They
- [5 Minute Office Stretch Routine](https://bootcampboston.com/5-minute-office-stretch-routine/) - Do you remember when you were in school? Ahh the good 'ole days of being a dependent. ;) Do you remember when you had 5-10min b/w classes where you got up, moved around or walked to your next class? Do you remember how it served as a wake up and refreshed you mentally? How about
- [2012, P8, Week 1 Recap](https://bootcampboston.com/2012-p8-week-1-recap/) - Hi and Happy Sunday to you! Wow. Do you love this weather? It sure is nice having changes of the season. Speaking of changes. Check out this week’s recap, which includes a whole lot of shout outs for people who are making lots of changes. It sure is exciting for me to read about their
- [How do I keep my feet straight during the deep squat stretch?](https://bootcampboston.com/how-do-i-keep-my-feet-straight-during-the-deep-squat-stretch/) - How to get your feet straight during the deep squat stretch? Christine M asked how she could get her feet to stay flat during the deep squat like she see’s her teammates doing. Here’s my answer: It's most likely because one or a combination of the following are tight: your butt, your hip flexors or
- [2012, Q3 Overview](https://bootcampboston.com/2012-q3-overview/) - Q3 Overview Your Change Your Body Boot Camps is different than most boot camp, group exercise, work out of the day and personal training programs and is more similar to a college or professional sports strength & conditioning program or even a business plan in that it is pre-planned and designed for a specific niche
- [2012, P6, Week 3 Recap](https://bootcampboston.com/2012-p6-week-3-recap/) - Great and sunny Friday to you! Just had a delicious breakfast and am feeling energized and tingly sore from a great DB complex workout yesterday. I hope you’ve had a great empowerment week so far and are ready for a new phase. Before we get there I wanted to pose a challenge. You’ve got 3
- [What is the right body weight goal for me?](https://bootcampboston.com/what-is-the-right-body-weight-goal-for-me/) - How do you know what the right body weight goal for you is? Well super change maker, Peter, just asked that great question and below is my email reply to him. Check it out! ========================================================================================= Hi Peter, Thank you for asking your question regarding is your new body weight the right goal weight for you.
- [2012, P6, Week 2 Recap](https://bootcampboston.com/2012-p6-week-2-recap/) - Happy sore legs Tuesday to you! How are those legs feeling? I did a lower body / upper body pull workout today so I can empathize with how you’re feeling. G-R-E-A-T-! J Speaking of great, here is the belated, but super awesome week 2 recap. Lots of great content and if you like something comment
- [2012, P6, Week 1 Recap](https://bootcampboston.com/2012-p6-week-1-recap/) - Happy Memorial Day Weekend to you! I’m hanging in town with the Queen this weekend and looking forward to date night. We’re going to try one of the new restaurants in the Seaport District. Any recommendations? In any event, I hope you’re feeling awesome from your 1st week of the new phase and you’re recovering
- [2012, P6 Overview](https://bootcampboston.com/2012-p6-overview/) - Tight Legs Tuesday to you! Speaking of legs. How are you feeling today? If you’re uncomfortably sore, roll, stretch, walk, hydrate, eat clean and just move to loosen up. Do some squats, lunges, dead lifts, leg swings, high knee hugs, ...etc..., to help yourself feel better. And we've got a BIG phase 6 overview. You
- [2012, P5, Week 3 Recap](https://bootcampboston.com/2012-p5-week-3-recap/) - Happy belated Mother’s Day to you! I hope you mom’s received a day of appreciation and those who have moms were able to show it. J V and I spent the weekend visiting my parents and spending time with my mom. V’s mom received a nice care package and a mother’s day call. Ask and
- [2012, P5, Week 2 Recap](https://bootcampboston.com/2012-p5-week-2-recap/) - Gorgeous Monday to you! I hope your feeling awesome from this mornings’ Metabolic Acceleration Monday workout and / or your looking forward to tonight’s M-A Mon Workout. This week’s recap has some really good content for you, so read on. This week’s agenda: Cardio Minutes Week 3 Theme Guest Day Nutrition Discussion / Grocery Shopping
- [Ask Mike:  What should I do to prevent my feet from cramping during the 20-mile walk for hunger?](https://bootcampboston.com/ask-mike-what-should-i-do-to-prevent-my-feet-from-cramping-during-the-20-mile-walk-for-hunger/) - Ceci D, a 6am Newton boot camp client was participating in the May 6, 2012, Project Bread, 20-Mile Walk for Hunger with her husband and 2 sons and asked me what she could do to prevent her feet from cramping during the event. Now it's not uncommon for someone's feet to cramp when you're not
- [2012, P3, Week 1 Recap](https://bootcampboston.com/2012-p3-week-1-recap/) - Great Tuesday to you! I hope this recap reaches, you on a post workout high from yesterday and yearning for some more. Tonight & tomorrow are Metabolic Acceleration or "fast" workouts. Until then, onto ... This week’s agenda: Cardio Minutes Rookies P3 Overview Week 1 Recap Weekly Themes Guest Day Nutrition Tip ND & GST
- [NY's Burn & Earn Workout & 2012 CYBBC Calendar](https://bootcampboston.com/nys-burn-earn-workout-2012-cybbc-calendar/) - Fit Thursday to you! I hope your last few days of 2011 are going well and you're doing your best to Fight Holiday Season Weight Gain before it starts. Since we're on the subject of being proactive and because we have 1 major holiday left to prepare for, New Years Eve, I thought I'd share
- [2012 Change Your Body Boot Camps Training Calendar](https://bootcampboston.com/2012-change-your-body-boot-camps-training-calendar/)
- [11 Reasons You Must Sign Up for Year End Measurements & Testing](https://bootcampboston.com/11-reasons-you-must-sign-up-for-year-end-measurements-testing/) - Great Friday to you!. To RSVP for Post Measurements / Year End Measurements Click Here. To RSVP for Post Testing / Year End Testing and to Sign Up for BONUS WEEK Challenge Workouts choose your best option and click "buy now" below. Boot Camp Physical Performance Testing Testing Only: 8am, Sat, Dec 17, 2011 @
- [2011, P12&13, Week 3 Recap](https://bootcampboston.com/2011-p1213-week-3-recap/) - Super Sunday to you! How are you feeling from this past week? Did you work off your holiday hangover? Does the scale read back to normal? You should feel like you’ve done some good things for your body and have continued to build momentum for your final holiday push. Speaking of final push, we’ve got
- [Monkey Minutes, Guest Day, Nutrition and Mr. & Mrs. Alves](https://bootcampboston.com/monkey-minutes-guest-day-nutrition-and-mr-mrs-alves/) - Hola mi amigo! Yee-haw! Isn’t this weather awesome, I mean it’s no Costa Rica or anything, but the temperature is pretty fantastic for a little outdoor tree climbing don’t ya think. Maybe it’s just me, but doesn’t it look like the 2nd monkey is…giving the 1st monkey a chin noogie on his back? Monkeys will
- [FREE Burn & Earn Turkey Workout, 8am, today @ Mackenzie Center](https://bootcampboston.com/free-burn-earn-turkey-workout/) - Buenos Dias mi amigos! 8am this morning, Thursday, November 24, I'll be running a FREE Burn & Earn Thanksgiving Workout at the Mackenzie Center. Please bring your: mats towels water bottles as this will be a very sweaty, challenging and fun pre-Turkey B&E Meal. All past, present, future CYBBC teammates and guests are welcome to
- [2011, Phase 12 & 13 Overview](https://bootcampboston.com/2011-phase-12-13-overview/) - Great Tuesday to you! How are you feeling today from day #1 of our big 5 week phase? This post is an overview of the current phase and remainder of the year. There are many housekeeping items in it so be sure to read the overviews, the Marisa Cimino introduction, schedule changes for this week
- [2011 Fighting Holiday Season Weight Gain](https://bootcampboston.com/2011-fighting-holiday-season-weight-gain/) - Quarterly Overview 4th Quarter. Crunch Time. In sports, in business and in life, this is when the big bucks are made, the leaders step forward and the winners finish fastest! How you finish in the end is what you and everyone else will remember. You have 3 months to complete your 2011 goals and to
- [2011, P11, Week 3 Recap](https://bootcampboston.com/2011-p11-week-3-recap/) - This week’s agenda: Cardio Minutes Empower Week Challenge Week Bonus Week GD Thank You Post Measurements Facebook Shout Outs Referral Refunds and IPad Winner Phase 11 Wedding Referral Promotion Cardio Minutes: Week 3 Time Day 1 Day 2 Day 3 Total 6am 21 30 14 65 9am 21 31 14 66 6:30pm 21 30 14
- [2011, P9, Week 3 Recap](https://bootcampboston.com/2011-p9-week-3-recap/) - Great Tuesday to you! I hope your Labor Day weekend was great and you’re motivated to do some Glycogen Depletion workouts and continue building your momentum. Below is a jam packed week 3 recap, with lots of informative things to read & do. Good luck on your challenge workouts, there are 4 of them. See
- [2011, P9, Week 2 Recap](https://bootcampboston.com/2011-p9-week-2-recap/) - Good news. Instead of 105+ miles per hour its supposed to be only 65 mp with 5-10” of rain. Gosh. That’s a relief and a sarcastic one as well. Week 2 is behind us now and weekend workouts are in front of us. If you’re racing this weekend, I’m guessing your race got moved up
- [2011, P9, Week 1 Recap](https://bootcampboston.com/2011-p9-week-1-recap/) - Great Sunday to you! I just received a phone call from a prospective new client and the first thing she asked was, “are you o.k., because you’re breathing really heavy?” I replied, “I sure am, I’m just getting training indoors because of the rain”. “Oh”, she replied. What a week it’s been. Rocking boot camp
- [2011, P8, Week3 Recap](https://bootcampboston.com/2011-p8-week3-recap/) - 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
- [2011, P8, Week 1 Recap](https://bootcampboston.com/2011-p8-week-1-recap/) - I’ll make this quick as I’ve got to get my workout out before picking up V for and heading west for the AFR (Alves Family Reunion). ;) Great week to all present and great week to all vacationing that rocked out their travel workouts! Somewhere in this content filled masterpiece you’ll find a link to
- [2011, p7, week 2 recap](https://bootcampboston.com/2011-p7-week-2-recap/) - Great Friday to you! How about those drop sets and that core finisher? Were those not tough? Have you noticed yet when you do tough things you get tough and when you get tough life gets easy? Anyways, thank you for your efforts this week. It was awesome to train so many motivated people this
- [2011, Q3 Overview](https://bootcampboston.com/2011-q3-overview/) - // // Quarterly Overview: Q3, ‘11 This quarter the goal is to switch from fat loss based programming to fat loss-muscle building and performance, but before I explain further we need to establish a baseline understanding of how Change Your Body Boot Camps is structured. Overall it’s designed to take out of shape, overweight people
- [2011, P6, Week 1 Recap](https://bootcampboston.com/2011-p6-week-1-recap/) - Great Weekend to you! Gosh, don’t you love holidays and switching your brain from one thing to the next. This weekend I’ll be accompanying Vanessa to her friends’ wedding. It’s supposed to be a very gallant affair, it’ll be all over the radio today on Kiss 108 (if that’s the station Matty in the morning
- [Quarterly Testing](https://bootcampboston.com/quarterly-testing/) - Saturday, June 11 upon completion of all measurements, which start at 7am, will be Quarterly Testing. If you're being measured, you'll want to bring a protein, carb shake or smoothee with you to consume prior to testing. Less is more in this case and if you want to have caffeine, you can, but not until
- [2011, P6, Overview](https://bootcampboston.com/2011-p6-overview/) - Phase 6 Overview https://bootcampboston.com/phase-overview/2011-p6-overview/ Phase 6 will be the last phase of the quarter and will be followed by Post Measurements and Testing. We’ll have 3 different routines, I call them, Workout A, B and C and each will be different, yet the same. The rep ranges for each workout will be around 10 reps,
- [2011, P5, Week 3 Recap](https://bootcampboston.com/2011-p5-week-3-recap/) - Friday, May 13, 2011 Wow! That’s all I could think after watching each class go through Workout C for one last time. Did you see your teammates sprinting (training) as fast and as hard as they could? Think about it. These are moms and dads, bosses and employees, neighbors, sons, daughters, somebodies and heck even
- [2011, P5, Week 1 Recap](https://bootcampboston.com/2011-p5-week-1-recap/) - Yesterday I cut the first tulip from the yard and Vanessa says, “Why are you doing that? They look so pretty, just leave it” and I replied, “because that’s why I bought the bulbs in the first place. So I could give fresh flowers to you!” Speaking of smart investments, having your own equipment is
- [2011, P5 Overview](https://bootcampboston.com/2011-p5-overview/) - Phase 5 will be comprised of a descending pyramid, (2) – 10 minute continuous circuits and an ascending pyramid. There will be (1) finisher, shoulders, and the conditioning will be band relays, tennis shuttles and baseball baserunning. The benefit of the pyramids will be a drop set or down the river effect in which you
- [2011, P4, Week 3 Recap](https://bootcampboston.com/2011-p4-week-3-recap/) - Friday, April 15, 2011 TGIF, TGIG, TGIF! I love all seasons, but today and a few days this past week, certainly have felt special. J We’ve nearly completed one of the coolest, most challenging and arguably most fun phases in CYBBC history. I hope your experience mirrors these sentiments and your results complimented by them.
- [2011, P4, Week 2 Recap](https://bootcampboston.com/2011-p4-week-2-recap/) - Happy Monday to you! The flowers are popping, the days are getting longer and the Red Sox won their 2nd game of the season (woo-hoo!). Whether you care or not, it certainly makes being around Red Sox diehards much easier when the hometown team is winning. J Double Sessions. Last month I wrote to you
- [2011, P4 Overview](https://bootcampboston.com/2011-p4-overview/) - Phase 4 Overview Say goodbye to skiing, snowboarding, basketball and hockey and other winter sports themed exercises and say hello to baseball, softball, lacrosse, tennis, Frisbee, running, cycling, swimming, gardening and other spring themed exercises and programming. Cool Features Some cool features about this phase are the return of Tabata Intervals (20:10), the 1st time
- [2011, Q2 Overview](https://bootcampboston.com/2011-q2-overview/) - Quarterly Overview This quarter the goal is to switch from primarily weight loss based programming to fat loss based programming, but before I explain further we need to establish a baseline understanding of how Change Your Body Boot Camps is structured. Overall it’s designed to take out of shape, overweight people to their best shape,
- [2011, P3, Week 3 Recap](https://bootcampboston.com/2011-p3-week-3-recap/) - Happy Hump Day to you! I hope this letter finds you well, recovering and looking forward to Phase 4. This morning, I hopped out of bed at 5am, was rolling on the floor and doing my movement prep by 5:15am and doing 40yd sprints in the dark at Saunders Stadium in South Boston by 5:35am.
- [Ask Mike:  I know this is the recovery week, but what exactly should I be doing this week - same level of cardio?](https://bootcampboston.com/ask-mike-i-know-this-is-the-recovery-week-but-what-exactly-should-i-be-doing-this-week-same-level-of-cardio/) - Hi Mike, I know this is the recovery week, but what exactly should I be doing this week - same level of cardio? Thanks - see you for phase 4! Mary Hi Mary, Great question. Recovery week is designed to allow your spirit, mind and most important in regards to boot camp, your body, to heal,
- [2011, P3, Week 1 Recap](https://bootcampboston.com/2011-p3-week-1-recap/) - Bump, Bump, Bump, Pant, Pant, Pant…That’s the sound of my girlfriend, Vanessa, doing a Burpees paired with Marching in Place 20 minutes interval conditioning workout behind me while I write to you now. How cool is that and how lucky am I that my girlfriend also likes to train and makes time for it. J
- [2011, P2, Week 3 Recap](https://bootcampboston.com/2011-p2-week-3-recap/) - My uncle passed away this week. It made for a very emotional week. There’s nothing like losing someone to remind you that you get only 1 shot at this life and you better make the most of it. With that being said your upcoming recovery week is a great week to address important things like
- [Ask Mike:  What's the difference between weight loss & fat loss?](https://bootcampboston.com/ask-mike-whats-the-difference-between-weight-loss-fat-loss/) - Hi Mike, What is the deifference between fat loss and weight loss? Isn't it ultimately the same thing? Thanks. Linda Hi Linda, Thanks for your question, it's a great one. Definitions: Fat loss occurs when the weight of your fat mass decreases and/or your body fat % decreases. Weight loss occurs when your body weight
- [2011, P2, Week 2 Recap](https://bootcampboston.com/2011-p2-week-2-recap/) - Have you ever had one of those training sessions, where you didn’t think you could finish and had to talk yourself into just 1 more rep, just 1 more exercise, just 1 more set or round. That was today for me. I felt super strong, had a great nights rest, ate a full breakfast and
- [Ask Mike:  Do you know of a good Massage Therapist?](https://bootcampboston.com/ask-mike-do-you-know-of-a-good-massage-therapist/) - I've been asked a few times recently who I recommend for masseuses (massage therapists) specifically for Tennis Elbow (Lateral Epicondylitis), the pain one feels on the outside of the elbow from repeated or strenuous pulling activities and for shoulder discomfort resulting from a combination of poor posture and overhead activity. Here is my recommendation: Massage
- [2011, P1, Week 3 Recap](https://bootcampboston.com/2011-p1-week-3-recap/) - This week’s agenda: Cardio Minutes Weekly Themes Recovery / Challenge Week Guest Day ND & GST Post Measurements Nutrition Tip Quotes You’re Invited Phase 2 Cardio Minutes: Time Day 1 Day 2 Day 3 Total 6am 21 21 21 63 9am 22 24 20 66 6:30pm 21 21 21 63 Recovery Week Cardio Goal: Rookies
- [2011, P1, Week 2 Recap](https://bootcampboston.com/2011-p1-week-2-recap/) - Boston, MA It’s late Sunday night. Pats just got outplayed by the big talking Jets who backed it up. Ugggh! Anyways. Now that Sundays are free more time for fun activities, like Snow Shoveling finishers with friends. J Joke! Happy MLK day to all. Martin Luther King was great man who taught us to stand
- [2011, P1, Wk1 Recap](https://bootcampboston.com/2011-p1-wk1-recap/) - Great Friday to you! Week 1 of Two-Thousand and Eleven is nearly in the books and you’ve got a great jump start on your new years’ goals / resolutions and an even bigger one over people who have yet to get started. If you’re anything like me, you L-O-V-E being the minority and having the
- [Bring A Buddy Month](https://bootcampboston.com/bring-a-buddy-month/) - January is “Bring a Buddy Month” / Win an Ipad*. I’m serious about getting you results and I know from personal experience the right social environment can help you earn results faster, whereas the wrong social environment just pulls you down & wears you out every time you try to change. Solution! “Bring a Buddy
- [Cardio Minutes, NYE TRX & Renewal Workout, Jan Bring A Buddy Month](https://bootcampboston.com/cardio-minutes-nye-trx-renewal-workout-jan-bring-a-buddy-month/) - Beautiful afternoon to you! I hope this email reaches you feeling more rested with your energy beginning to accumulate and your body feeling more & more healed and more & more anxious to get going. I've got 3 things to share with you today that compliment both your health & fitness goals and possibly your
- [2010, P9, Week 5 Recap](https://bootcampboston.com/2010-p9-week-5-recap/) - If after CD#1 you were “really sore” and after CD#2 you were “really, really sore”, then how do you feel after CD#3? J Hopefully not too sore and if so you’re (a) using your roller, mobility and stretching skills to help you recover and (b) you’re relishing in the cool body changes a challenge week
- [2010, P9, Week 4 Recap](https://bootcampboston.com/2010-p9-week-4-recap/) - Happy Monday to you! I hope your 1st December weekend was a good one and you feel rested and recharged for a BIG Week of Challenges!  If you’re still struggling to lose your remaining turkey lbs, have no fear as it’s about to be burnt off because challenge weeks are known for awesome body
- [Equipment](https://bootcampboston.com/equipment/) - Equipment: Here's a list of equipment you'll need. You can find many items locally and online at Perform Better (PB). (FYI: PB is located in Providence and the regular shipping usually gets here next day or 2 days at the latest.) Super bands (1/2" to 1" for women, 1/2" to 1" to 1.75 " for
- [2010, P9, RW (Bonus)](https://bootcampboston.com/2010-p9-rw-bonus/) - Choose Your Classes: B&G Club (6am, M and W ): 2 Day, Twice as Fast as One $40.00 B&G Club (6am, M or W ): 1 Day is Better than No Days $22.00 Mackenzie (9am, M & W ): 2 Day, Twice as Fast as One $40.00 Mackenzie (9am, M or W ): 1 Day
- [2010, P9, Week 2 Recap](https://bootcampboston.com/2010-p9-week-2-recap/) - Happy Friday to you! We’re 2 weeks into our holiday season push and we’ve begun our fight against holiday season weight gain, sickness and stress. We’ve had some blips along the way with some absences due to illness, but we’re aiming for the grand prize, which is weighing the same or less come January 2nd
- [2010, P8, Week 3 Recap](https://bootcampboston.com/2010-p8-week-3-recap/) - Happy Monday to you! I hope you had a restful weekend. Spent some quality time with those who matter most. Got a great workout or 2 or 3 in for yourself and planned and prepared some meals for the week. AND I hope you saw or at least heard about the Pats game. It was
- [2010, P8, Week 3 Cardio Minutes](https://bootcampboston.com/2010-p8-week-3-cardio-minutes/) - Cardio Minutes: Time Day 1 Day 2 Day 3 Total 6am 16 28 22 66 9am 16 27 19 62 6:30pm 17 27 22 66 Week 4 Goals: Rookies / Returning Boot Campers: males = 175, females = 250 Please report your minutes below: Example: "Week 3: _256_minutes. I killed it this week! Hook it
- [2010, P8, Week 2 Recap](https://bootcampboston.com/2010-p8-week-2-recap/) - Good afternoon. I am rushing to get this out to you as I've got to pick up Vanessa and my other little sister, Emily, so I can head to Wmass. I just wrote an article for you called 3 Tips for Peaking on Race Day as well as a brief Week 2 Recap. Click Here
- [2010, P8, Week 1 Recap](https://bootcampboston.com/2010-p8-week-1-recap/) - Happy Sunday to you! How was your 1st week? This week’s agenda: Rookies Fall / Holiday Season Testing Phase 8 (P8) Overview Cardio Minutes Soreness Remedies P8 Schedule Columbus Day Guest Day ND & GST Shout Outs Questions Facebook Rookies Please welcome the following rookies to the phase 8 boot camp. Paula Berg, Kathleen Lowney,
- [2010, P8, Week 1 Cardio Minutes](https://bootcampboston.com/2010-p8-week-1-cardio-minutes-2/) - Cardio Minutes: Time Day 1 Day 2 Day 3 Total 6am 17 25 21.5 63.5 9am 16 26 17 59 6:30pm 17 18 17 52 Week 2 Goals: Rookies: males = 125, females = 190 Returning Boot Campers: males = 175, females = 250 Please report your minutes below: Week 1: ___minutes var gaJsHost =
- [2010, P8, Week 2 Cardio Minutes](https://bootcampboston.com/2010-p8-week-2-cardio-minutes/) - Cardio Minutes: Time Day 1 Day 2 Day 3 Total 6am 16 27 19 62 9am 17 25 20 62 6:30pm 16 25 16 57 Week 3 Goals: Rookies / Returning Boot Campers: males = 175, females = 250 Please report your minutes below: Week 2: ___minutes var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl."
- [2010, P7, Wk 4 and Wk 5 Cardio Minutes](https://bootcampboston.com/2010-p7-wk-4-and-wk-5-cardio-minutes/) - To keep my inbox less cluttered and allow me to respond to your reply faster, DO NOT REPLY to this email, but click on the following link to see cardio minutes completed in class and post your replies for week 4 (challenge week) and week 5 (individual challenge and recovery week). Cardio Minutes: Week
- [2010, P7, Week 4 Recap](https://bootcampboston.com/2010-p7-week-4-recap/) - Man, I’m so excited. Jay Z’s “Forever Young” song is playing on Pandora; you rocked the day 2 challenges; my butt / quads are sore from barbell bench lunges; I got 5 handstand push ups (on my way 20) and tonight Vanessa and I are celebrating our 1 year anniversary. This week’s agenda: Week 4
- [2010, P7, Week 2 Recap](https://bootcampboston.com/2010-p7-week-2-recap/) - Listen to the Woman Sidney Deane: Billy, I have four words for you: "Listen to the Woman". Billy Hoyle: What the hell does that mean, "Listen to the woman"? I TRIED to listen to the woman and you're the one who talked me out of it. Sidney Deane: Wait a minute. I didn't talk you
- [2010, P7 Overview](https://bootcampboston.com/2010-p7-overview/) - // //
- [2010, P7, Week 1 Recap](https://bootcampboston.com/2010-p7-week-1-recap/) - You survived week #1. How do you feel? “SORE!” Yes. That’s what I’ve heard from many of your classmates and probably from you too if you told me. You know first hand it’s no fun to be sore, but did you know there are ways to reduce your soreness? See below to learn more. This
- [2010, P6, Wk3 Recap](https://bootcampboston.com/2010-p6-wk3-recap/) - Truth or Dare? If you said “truth” (c’mon, truth’s are easy, take be a risk taker – this is called peer pressure-wink), How many splurge meals did you consume this week? If you said “Dare!” (You’re a fearless risk taker aren’t you), I Dare you to complete 7 strength workouts, earn 3 high fives for
- [2010, P6, Wk2 Recap](https://bootcampboston.com/2010-p6-wk2-recap/) - “Dear Coach Mike, Why is it that every time you provide a new stimulus for change to our lower body workouts, like today’s hip finisher, I find myself having to sit on the very spot that is most sore while I work. I try shifting left, nope, sore! I try shifting right, nope, sore! I
- [2010, P6 Overview](https://bootcampboston.com/2010-p6-overview/) - Beach Season = Beach Muscles and Outdoor Sports Season = Sports Performance Training By Mike Alves Maybe it’s not the best slogan for our phase # 6, but you get the idea. It’s beach season so you want to look & feel confident on the beach and it’s outdoor sports season, so you want to
- [2010, P5, RW Recap](https://bootcampboston.com/2010-p5-rw-recap/) - 2010 Change Your Body Boot Camps Phase 5, Recovery Week Recap Hello and happy hormones to you! I’ve been rocking driveway strength workouts, cardio intervals at the beach (med ball slams paired with box jump intervals), morning mantra walks and being sucked in by the Lebron James free agency drama. BUT I have also been
- [2010, P5, Wk1 Recap](https://bootcampboston.com/2010-p5-wk1-recap/) - Did you know the fascia of the body has 9 receptors and a muscle has 1 receptor? This means you can store more energy and perform more work if you use your fascial system to loco mote. (Think Elasticity or why Kenyan runners can run so fast for so long). Did you know when you’re
- [2010, P5 Overview](https://bootcampboston.com/2010-p5-overview/) - Swagger into Summer Part 1: 4th of July Ready By Mike Alves My girlfriend tells me I have this swagger when I walk. When I worked at BSC, my colleagues used to take turns doing Mike walking impressions. I have no idea. I’ve never seen myself walk or swagger, but if you say I have
- [2010, P4, Wk4 & Recovery Wk Recap](https://bootcampboston.com/2010-p4-wk4-recovery-wk-recap/) - Phase 5 Rookies & Any Returning Boot Camper Measurements & Orientation 8am, Saturday, May 29 Mackenzie Center. 1st come, 1st served. Man I am fired up right now. Why? Because you’re changing your body and your life. See for yourself. Check out the challenge week results by clicking here: https://bootcampboston.com/challenge-week-phase-4-2010/ Did you notice, not all
- [2010, P4, Wk3 Recap](https://bootcampboston.com/2010-p4-wk3-recap/) - It’s Fabulous Friday and guess who’s metabolism is racing. That’s right. Yours is from your last workout. Feels good doesn’t it. Well the karma is contagious as my metabolism is racing too. I’ve had a great week with some good lifts. I banged out 3 handstand push ups against a wall for my 1st 3
- [2010, P4, Wk2 Recap](https://bootcampboston.com/2010-p4-wk2-recap/) - HAPPY Mother’s Day to all of the mom’s out there! The Queen and I just went shopping for our weekly meal prep. Looks like Salmon is going to be a main entrée this week as we bought a whole fish and had them discard the two ends. The Irish Oats were started before we left
- [Ask Mike:  Lateral Knee Pain](https://bootcampboston.com/ask-mike-lateral-knee-pain/) - One of your boot camp peers, Julie B recently asked me about some lateral knee pain she was experiencing. Below is my reply. Hi, Mike. When I run outside, the outsides of my knees start hurting about 15 minutes into the run. Can you give me suggestions about what that might be from and how
- [2010, P4, Wk1 Recap](https://bootcampboston.com/2010-p4-wk1-recap/) - Hello and humid Sunday to you! My legs are sore! Vanessa and I joined my colleagues from Joint Ventures Physical Therapy, Keith & Chris, down on the esplanade for some martial arts with Master Pheng. It was a gorgeous morning with lots of people passing by cycling, running, walking their dogs (no pooches in sight-wink)
- [2010, P3, Wk3 Cardio Minutes](https://bootcampboston.com/2010-p3-wk3-cardio-minutes/) - Please reply below with your cardio minutes for last week! Note: I've got a high five & smiley faces with your name on it (wink)! Cardio Minutes: Day 1 Day 2 Day 3 Total 6am 20 23 20 63 9am 20 26 20 66 6:30pm 20 26 24 70 var gaJsHost = (("https:" == document.location.protocol)
- [2010, P3, Wk3 Recap](https://bootcampboston.com/2010-p3-wk3-recap/) - Well, tomorrows the grand finale. The last day of the Drop A Dress or Pant Size in 21 Days. After 10+ years of practice and fine tuning, I’ve created a system that works in both the short & long term. It can even help you drop a dress or pant size in only 3 weeks.
- [Ask Mike:  When are the other people in class doing their cardio / how do they fit it in?](https://bootcampboston.com/ask-mike-when-are-the-other-people-in-class-doing-their-cardio-how-do-they-fit-it-in/) - Patty from the 6:30pm class asked this great question and I provided some answers to her, but I thought I'd go straight to the experts (you) and find out what you do. So, when are you getting your cardio minutes in? What days are you doing cardio on? How are you finding the time? What
- [2010, P3, Overview](https://bootcampboston.com/2010-p3-overview/) - Let the Drop A Dress / Pant Size in 21 Days Begin! By Mike Alves Screencasts and videos online This going to be a tough, yet rewarding 3 weeks. We have 4 days of progressions, 4 days of challenges, 1 testing day and then we re-measure. If you really want to drop a dress or
- [2010, P2, Wk4 Recap](https://bootcampboston.com/2010-p2-wk4-recap/) - Well you did it. You survived the 4 week, phase 2. Congratulations. Are you pleased with yourself? Next week is an optional recovery week from strength training. Cardio minutes are still necessary, but if you feel beat up or are feeling sluggish, you’re welcome to take a recovery week from strength. I highly recommend you
- [2010, P2, Wk3 Recap](https://bootcampboston.com/2010-p2-wk3-recap/) - Sunday, March 14, 2010 2010 Change Your Body Boot Camps Phase 2, Week 3 Recap Anyone know how to build an arc? Since Moses brought 2 of everything onto the big boat and it's been raining non-stop all weekend, it seems fitting to remind you that I’ve taught 2 do anywhere cardio workouts so far
- [2010, P1, Week 2 Recap](https://bootcampboston.com/2010-p1-week-1-recap/) - Good morning from Stamford, CT!
- [2010, P2 Overview and Week 1 Recap](https://bootcampboston.com/2010-p2-overview-and-week-1-recap/) - Hello and welcome to Change Your Body Boot Camps, Yes, I know this is a week late, but good things come to those who wait. Right? Right! J Free online screencasting tool First off. Thank you for choosing us (your teammates and I) as your go to destination to get in your best shape. I’m
- [2010, P1, Week 5 Recap](https://bootcampboston.com/2010-p1-week-5-recap/) - Greetings! How is your recovery week going? I am still amazed by your finish and how strong you trained the last few 2 weeks. Each week you got better, but those last 2 weeks were impressive. You were strong, you were enduring, and you were mentally and physically tough. In some way shape or form,
- [2010, p1, post camp measurements](https://bootcampboston.com/2010-p1-post-camp-measurements/) - Saturday, February 13, 2010 will be post boot camp Measurements. Measurements is how we track your progress and determine what is or is not working. If you haven’t had your measurements recorded yet, that’s o.k. Come anyways and then we’ll have something to compare to later. Measurements will be by appointment beginning at 8am. Please
- [2010, Phase 1, Week 4 Recap](https://bootcampboston.com/2010-phase-1-week-4-recap/) - Happy Friday! TGIF! Wow, what a week. You totally rocked it. Either the challenges were too easy or you really worked hard because all classes beat all challenges convincingly and that wasn’t my goal when I created them. Congratulations! This week’s agenda: Week 4 Recap Inspirational Stories Nutrition Tip Week 5 Theme Cardio Minutes Ab
- [Ab Workout for Haiti](https://bootcampboston.com/ab-workout-for-haiti/) - Ab Workout for Haiti Learn a do anywhere Ab Workout, that’s hard, challenging, safe & results oriented. Donate $20 to help Haiti recover. Meet other people who desire to get in their best shape.
- [2010, Phase 1, Week 3 Recap](https://bootcampboston.com/2010-phase-1-week-3-recap/) - Good morning and Happy Monday to you! Man, I had a great weekend. Did my first, 2nd and 10th Karaoke songs (Under the Bridge by Red Hot Chili Peppers is my money song with Since You Been Gone by Kelly Clarkson as a close 2nd, wink). Did you know YouTube has almost unlimited Karaoke songs
- [Week 1 Recap (2010, Phase 1)](https://bootcampboston.com/10p1w1recap/) - Week 1 Recap Hello and happy Monday! You’ve completed your first week of boot camp for the 2010 season. How do you feel? I’m really curious what you thought about our shoulder finisher from the last class. Was it effective? J Each week I will write to you and provide you with some updates and
- [Only One Body](https://bootcampboston.com/only-one-body/) - Here's a guest post from one of my mentors, Mike Boyle Only One Body Imagine you are sixteen years old and your parents give you your first car. They also give you simple instructions. There is one small hitch, you only get one car, you can never get another. Never. No trade-ins, no trade-ups. Nothing
- [Phase 9 Cardio Minutes, wks 5 & 6](https://bootcampboston.com/phase-9-cardio-minutes/) - Please post below, what you did for cardio each of the last 2 weeks. List the totals separately. Wk 5= Wk 6= Cardio Minutes: Week 5 Time Day 1 Day 2 Day 3 Total 6am 20 20 20 60 9am 20 23 20 63 6:30pm 21 20 20 61 Week 6 Time Day 1 Day
- [test](https://bootcampboston.com/test/) - test
- [Phase 9, Week 3, Cardio Minutes](https://bootcampboston.com/phase-9-week-3-cardio-minutes/) - Please reply below with your total cardio minutes for last week, your full name and any other comments you'd like to share. Please know that your words will be able to be read by others, but we are doing this so you may inspire your peers, to use accountability to motivate and to keep my
- [Turkey Workout Summary](https://bootcampboston.com/turkey-workout-summary/) - Turkey Workout Summary Wednesday, November 18 was the 2nd Annual Gobble, Gobble Turkey Toss, Give to Hungry Learn Fat Loss, Charity Workout. I know that's a mouthful of words, but isn't it symbolic of thanksgiving, a mouthful. (ba-dum, bump) 2009 Gobble, Gobble Turkey Toss, Give to Hungry, Learn Fat Loss Bishop Mackenzie Center, 1337 Centre
- [Welcoming Client Feedback](https://bootcampboston.com/welcoming-client-feedback/) - Greetings! One of the things my clients find special about their Newton Boot Camp is the continual solicitation of their feedback. Between surveys, phone calls, e-mails, after class conversations and messenger pigeons I truly do my best to customize both the service and the program to their goals and their needs. So far it's worked

## Pages

- [Home](https://bootcampboston.com/) - COMMUNITY Change is hard, but you don’t have to do it alone. Have ongoing support from fellow comrades along with guidance and inspiration from Coach Mike Alves. CHALLENGE Every decision you make can either push you forward or pull you back. Be empowered to make the best decisions for yourself and your life—even if they
- [Schedule](https://bootcampboston.com/schedule/)
- [Do the Workouts!  Change Your Life!  Do Cool Things!](https://bootcampboston.com/do-cool-things-pre-sale/) - Get on the pre-sale list to get the workouts. Launch Date: 9/22/25 (pay for program) Start Date: 9/29/25 (do 1st workout!)
- [Empowerment Week](https://bootcampboston.com/ewp/) - Below is your empowerment week plan. Perform the following active recovery workouts if you feel beat up, semi-beat up or if you feel great. Beat Up: NO strength, 360F / 250M min of total cardio (can be weight bearing and non weight bearing) sprint intervals and non-sprint, lots of long walks or multiple chunks of
- [About](https://bootcampboston.com/about/) - Coach Mike Alves is the owner and founder of Athletes by Alves a performance training company and owner of Change Your Body Boot Camps a full service lifestyle transformation program. He is a Licensed and Certified Athletic Trainer with the Prestigious National Athletic Trainers Association and a Certified Strength and Conditioning Specialist with the World
- [FAQ](https://bootcampboston.com/faq/) - Boot CampsWhat is a boot camp? A boot camp is a large, dynamic group exercise class where people come together to change their bodies and improve their lives. What type of people do you want at your boot camp? We, as in, you and I, only want people who are committed to changing their bodies,
- [Success Stories](https://bootcampboston.com/success-stories/) - I’m writing this post, because I’m sure that there are other moms out there who want to make a change.This past June, nine months after my second son was born, I looked in the mirror and wasn’t too happy with what I saw. I was 20 lbs heavier than I was before I got pregnant.
- [GC](https://bootcampboston.com/gc/) - Hi change maker! Welcome to Change Your Body Boot Camps and thank you for your donation. The next step is to answer the 8 questions below so you can activate your 1-month pass to a phase of boot camp in 2024. If your answers are all yes, please complete the below registration form. These questions
- [Contact](https://bootcampboston.com/contact-2/) - Virtual vs. In-Person Training Virtual Training: 6:00 am • M / W / F 9:00 am • M / W / F 6:30 pm • M In-Person Training: 6:30 pm • T / Th Phone: 617.268.6232 Locations6:30 pm | T / Th Mackenzie Center, 1337 Centre Street, Newton Centre, MA 02459
- [Blog](https://bootcampboston.com/mikes-blog/) - Getaway Days and Get A Jump Start Days!Don't you love when you get to peace out early on a Friday while everyone is still working and the roads are light with traffic? How about when you get to extend your vacation by a day and get 1 more day some place special?
- [PTO](https://bootcampboston.com/pto/) - Thank you for purchasing a (1) Full Access Pass to A Phase of Boot Camp for You AND A Friend (retail value $389/person). Take the next step now, towards changing your body by completing the "Contact Mike" form below. Once you click submit, 2 things will happen: (1) You'll be sent to our infamous 8 questions page
- [Quiz-Thank-You](https://bootcampboston.com/quiz-thank-you/) - Thank You for Completing Our Self-Care Quiz Here are some curated videos that may inspire your personal workouts. Foam Rolling. Stretching @ the Office. Run Training Warm Ups. Functional Training. 2-Exercise Core Workout. Follow Along Guest Workout. And when and if it makes sense, here are 3 ways I may be able
- [Custom Corrective Cardio (C3)](https://bootcampboston.com/custom-corrective-cardio-c3/) - Got a tight spot or recurring muscle problem you want to work on? Want to get your own daily warm up / corrective cardio routine that you can do anytime, especially when your body doesn't feel good and you want to get energized? Here's your chance: pre-pay below schedule your 45min assessment (goal setting
- [VIG](https://bootcampboston.com/vig/) - Thank you and welcome to Change Your Body Boot Camps' Very Important Guest (VIG) page. The person who referred you to me happens to be someone who is very special to me as well because they've entrusted me to be their coach and help guide them to their respective body and lifestyle transformation. I take
- [Registration](https://bootcampboston.com/register/) - Thank you for your interest in Mike Alves' Change Your Body Boot Camps. Please register below to get started! Once you click submit, (3) things will happen: 1. You'll be sent to a page to verify you're human and you want me to contact you. 2. Once you confirm, you'll be sent to my
- [Stretch, Sprint & Happy Hour w/  Coach Mike - 8-11am](https://bootcampboston.com/stretch-sprint-happy-hour/) - Stretch, Sprint & Happy Hour w/ Coach Mike - 8-11am Saturdays from April 18 - May 16, 2020, 5 occurrence(s) Apr 18, 2020 08:00 AM Apr 25, 2020 08:00 AM May 2, 2020 08:00 AM May 9, 2020 08:00
- [Stretch and Bonus Week 2020](https://bootcampboston.com/stretch-and-bonus-week-2020/) - Stretch, Sprint & Happy Hour w/ Coach Mike - 8-11am Saturdays from April 18 - May 16, 2020, 5 occurrence(s) Apr 18, 2020 08:00 AM Apr 25, 2020 08:00 AM May 2, 2020 08:00 AM May 9, 2020 08:00 AM May 16, 2020 08:00 AM I've been soliciting a lot of feedback after classes and
- [Corona Virus, Bonus Week Zoom Schedule](https://bootcampboston.com/corona-virus-bonus-week-zoom-schedule/) - Monday, April 20 to Friday, April 24, 2020 6:00am, M / W / F https://zoom.us/j/96525221711 Meeting ID: 965 2522 1711 Password: phase5 9:00am, M / W / F https://zoom.us/j/91699351621 Meeting ID: 916 9935 1621 Password: phase5 6:30pm, M / T / Th https://zoom.us/j/94641329651 Meeting ID: 946 4132 9651 Password: phase5 Corona
- [2019 Training Plan for Paddy O's 5K](https://bootcampboston.com/2019-training-plan-for-paddy-os-5k/) - Let's Train for the Paddy O's 3-Mile Race Together, Get Faster, Have A Great Time and then Run a 3-Mile Race, Personal Record! Race Date: 18th Annual Paddy O's Shillelagh Shuffle - 3 Mile Run 11:30am, Sunday, October 20, 2019 Register Here ($27). Plan: 3 Workouts Per Week: (2) on your own, (1)*
- [Teacher Appreciation](https://bootcampboston.com/teacher-appreciation/) - Attention Busy Teachers Who Want to Recover from the School Year, have a Great Summer and Peak for back to school! Give to yourself by working on yourself during your time away from school. Change Your Body Boot Camps will help you Renew Your Spirit and Upgrade Your Attitude so you can arrive back to
- [1 Week Trial](https://bootcampboston.com/1weektrial/) - Thank you for your interest in trying out Change Your Body Boot Camps. Before we proceed, let’s make sure we’re a good fit for one another. Please ask yourself the following questions: Are you currently pain & injury free? Can you at least walk a mile, preferably run a mile? Do you desire to get
- [Bonus Week:  12/17 to 12/22](https://bootcampboston.com/bonus-week-12-17-to-12-22/) - Due to popular demand, I'll be adding back 1 week from our pre-scheduled 3 week break at the end of the year. Since this wasn't built into your membership rate, if you want to get an extra week of preparation to peak for holiday hotness and be more winter sports ready, please pre-pay now! How
- [2018, P10, Challenge Week](https://bootcampboston.com/2018-p10-challenge-week/) - Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These workouts are not that important, your long-term health & safety is. These are fun & challenging
- [Guest Day](https://bootcampboston.com/guest-day/) - Guest Day You are welcome to bring a guest to class on one of the below dates. Local guest day builds your support circle and lets your friends understand better what you do to look and feel so great. 1st Week of a Phase 6:00am, M / W / F @ B&G Club 9:00am, M
- [Equipment](https://bootcampboston.com/equipment/) - Here's a list of equipment you'll need. You can find many items locally and online at Perform Better (PB). (FYI: PB is located in Providence and the regular shipping usually gets here next day or 2 days at the latest.) Mini Bands 4-Pack (L, M, H, EH) Super bands (1/2" and 1") Dumbbells (pair of
- [Personalized Treadmill Workout](https://bootcampboston.com/ptw/) - Personalized Treadmill Workouts Personalized Treadmill Workout 10am, Sat, June 9 @ Gym Source - Newton 106 Needham St, Newton, MA 02464 Learn an awesome workout you can do on your own Earn ~50min of cardio, every time you do the workout. Easily substitute the treadmill with other cardio modes. Designed for busy
- [Personalized Treadmill Workouts - Thank You!](https://bootcampboston.com/ptw-ty/) - Thank you for signing up for the Personalized Treadmill Workout! Please complete the following steps to prepare yourself for a great experience. Submit completed registration packet. Record event, date, time and location on your calendar. Arrive 15min early. Be dressed (workout clothes and sneakers) and ready to go! Bring water. Bring a hand towel.
- [3 Tips for Peaking on Race Day](https://bootcampboston.com/3-tips-for-peaking-on-race-day/) - 3 Tips for Peaking on Race Day Warm Up Routine Tapering Nutrition WARM UP ROUTINE A warm up routine may be the most overlooked because it’s a warm up and many runners like to just run to get warm, but smart runners will have a system of preparation for running, which if planned well can
- [Family Boot Camp](https://bootcampboston.com/familybc/) - Dilemma: Play with your kid or Get Your Workout In? How about BOTH? Do a Family Boot Camp: A 50min cardio-core workout adventure you can do with your child that helps you build momentum for your health & fitness goals, burn & earn before a splurge meal, gain
- [8 Questions](https://bootcampboston.com/8questions/) - Thank you for completing our contact form and for your interest in experiencing Change Your Body Boot Camps. Before we proceed, let’s make sure we’re a good fit for one another. Please ask yourself the following questions: Are you currently pain & injury free? Can you at least walk a mile, preferably run a mile?
- [Personalized Treadmill Workouts - Wait List](https://bootcampboston.com/ptw-wl/) - Hi! Thank you for your interest in the personalized treadmill workouts. We have reached full capacity for this event. Would you please add your name to the wait list and answer the associated questions so we might invite you first to a future event? Please add your name to the wait list! Click
- [Thank you for Purchasing a 2017 Black Friday Deal!](https://bootcampboston.com/bfd-success/) - High Five! ...and thank you for getting and giving the gift of Change! If you'd like a formal gift card or email to send to your chosen 1, tell me in person or see me and I'll either give you a hand written, personalized gift card or an image of it, to share.
- [Thank You!](https://bootcampboston.com/cbw-ty/) - Thank you for reserving your space for the Carson Beach Workout! This is going to be a real cool experience training @ the beach, under the pavilion, overlooking the Boardwalk, Carson Beach, Dorchester Bay and the Harbor Islands. You'll see runners going by, people walking their dogs and people who slept overnight at the
- [30 for 30 Summer Jump Start Program](https://bootcampboston.com/4629-2/) - Introducing Change Your Body Boot Camps.... 30 For 30 Summer Jump Start Program Try Us Out For The Next 30 Days For Just $30 Reserve Your Spot Now! Change Your Body Boot Camps Popular Group Training Program Comes With Guaranteed Results! Why Change Your Body Boot Camps? Expert Coaching – Not only will we teach
- [Confirm Newsletter Subscription Email](https://bootcampboston.com/confirm-newsletter-subscription-email/) - Hi Future Superstar and Welcome to the Team! Thank you again for choosing Change Your Body Boot Camps as your fitness resource and welcome aboard. It's a great honor to have you in class and it gets me fired up to share my passion with you. The newsletter will complement class and the Change Your Body Boot Camps website
- [Finisher](https://bootcampboston.com/finisher/) - Finisher What is a finisher? A finisher is simply (how ironic) a drill, an exercise or a collection of exercises performed at the end of a workout designed to challenge a person’s mental toughness and push an individual’s cardiovascular system (stamina), nervous system (reaction & explosiveness) and/or the musculo-skeletal system (muscle strength & endurance) to
- [CYBBC-Newsletter #5-Interview with Dr. Thomas Halton](https://bootcampboston.com/cybbc-newsletter-5-interview-with-dr-thomas-halton/) - Exclusive Interview with Dr. Thomas Halton, PhD., ACE-CPT, Author of The Weight Loss Triad. Hi Tom, err, Dr. Tom, Beautiful day to you and thank you for being open to this interview. My clients, readers, family, friends and I appreciate it. Dr. Thomas Halton (TH) TH: No problem, thanks for the opportunity. Q: Now your book,
- [Measurements & Orientation](https://bootcampboston.com/measurements-orientation/) - Measurements & Orientation Measurements will be held on a weekend morning from 7am to 9am before the start of boot camp phase and at the end of boot camp phase. It's a 5 minute appointment. To ensure we stick to 5 minutes, you need to have your shoes and layers, you do not want to be
- [Family Boot Camp Sign Up](https://bootcampboston.com/fbc-signup/) - Here are the details: Maeve's Brigade, Family Boot Camp 7:30-8:30a, Saturday, September 10, 2016 Bishop Mackenzie Center 1337 Centre Street Newton Center, MA 02459 ACTION STEPS to participate: Register below ($30 pair, $20adult, $10kid) Submit a waiver form for you and your guests. e: mike@mikealves.com; f: 617.287.0921. Invite a buddy / fellow parent to join
- [Gift Certificate:  1-Phase of Boot Camp in 2015 for You and A Buddy!](https://bootcampboston.com/donate/) - Hi! Welcome back to the Change Your Body Boot Camps’ website. It's great to have you visiting again. You're here because you recognize a great opportunity to improve yourself and your friend(s) before the year is over by getting and/or gifting this 1-month pass for you and a buddy (value $310/person). This isn't any ordinary
- [Thank you for Purchasing the Paddy's Special Offer](https://bootcampboston.com/paddys-ty/) - // Hi again! Thank you for taking action and purchasing a 1-month pass to Change Your Body Boot Camps in 2015. The next step is to answer the 8 questions below. If you’re answers are all yes, please complete the online registration form [fill, print, sign, fax to 617.287.0921 or scan & email to mike
- [Paddy O's Road Race 2015, Special Offer](https://bootcampboston.com/paddys/) - Hi! Welcome to the Change Your Body Boot Camps' website. I'm Mike Alves, the owner and head coach of CYBBC and possibly your new coach too. If you're reading this page, it means you were smart enough to recognize a great opportunity to improve yourself and jump start the quality of your life before the
- [Policies](https://bootcampboston.com/policies/) - Privacy Policy Athletes by Alves / Change Your Body Boot Camps WILL NOT sell or share your e-mail addresses or personal information to outside companies. Any personal information you provide will be securely stored and used solely for billing and information purposes. We value your business, respect your privacy and hate SPAM as much as
- [Thank You for Purchasing A Mother's Day Gift!](https://bootcampboston.com/2015mdty/) - How to retrieve purchased gifts? You may pick up your gift card(s) or gift certificates b/w 7-10am, Saturday, May 9, 2015 or we may arrange an alternate time for pick up or delivery after Mother's Day. By the way, they're very beautiful & well made. How to redeem? The mom may redeem her gift certificate
- [Happy Mother's Day!](https://bootcampboston.com/2015md/) - Mom's are the givers that tend to put everyone else before them and in turn sacrifice a bit of their health at the same time. I'd like to help mom's get some recurring, scheduled self-care, so they can recover from giving, enjoy their life too and have more energy to keep on giving. 2015 Mother's
- [PTO Family Boot Camp Thank you!](https://bootcampboston.com/pto-family-boot-camp-thank-you/) - Thank you for registering for the next PTO Family Boot Camp. Please finish the remaining ACTION STEPS! 1. Register below ($30 pair, $20adult, $10kid) Submit an online or downloadable waiver form for you and your guests. Invite a buddy / fellow parent to join you. Wear shorts, t-shirt & sneakers. Bring an exercise mat, water
- [test123](https://bootcampboston.com/test123/) - [tubepress]
- [Try It Before You Buy It!](https://bootcampboston.com/try-it/) - Risk Free Change Your Body Boot Camps Newton, MA
- [Events](https://bootcampboston.com/events/) - [gallery_bank type="grid" format="masonry" title="true" desc="false" responsive="true" albums_in_row="3" animation_effect="" album_title="true"]
- [Members Only](https://bootcampboston.com/members-only2/) - This page will have links to member’s only information.
- [Members Info](https://bootcampboston.com/members-info/) - This page will have links to member's only information.
- [Test](https://bootcampboston.com/test/) - Change Your Body Boot Camps Newton, MA
- [2013, P11, Challenge Week](https://bootcampboston.com/2013-p11-challenge-week/) - Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun
- [Pumpkin Workout](https://bootcampboston.com/pumpkinworkout/) - var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "https://www."); document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E")); try { var pageTracker = _gat._getTracker("UA-3267018-3"); pageTracker._trackPageview(); } catch(err) {}
- [Family Boot Camp - Sold Out](https://bootcampboston.com/fbc-sold-out/) - // The option you have chosen has been sold out. Please return to: https://pumpkinworkouts.com or https://bootcampboston.com/familybc or https://bootcampboston.com/ptofamilybc to select a different option. //
- [Sample Page](https://bootcampboston.com/sample-page-3/)
- [2013, Phase 8, Challenge Week](https://bootcampboston.com/2013-phase-8-challenge-week/) - Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun
- [2013, P7, Challenge Week](https://bootcampboston.com/2013-p7-challenge-week/) - Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun
- [2013, P6, Challenge Week](https://bootcampboston.com/2013-p6-challenge-week/) - Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun
- [Icon](https://bootcampboston.com/icon/) - [code] [gdl_icon type="icon-adjust" color="#222" size="12px"] [/code] [space] Web Application Icons icon-adjust icon-asterisk icon-ban-circle icon-bar-chart icon-barcode icon-beaker icon-beer icon-bell icon-bell-alt icon-bolt icon-book icon-bookmark icon-bookmark-empty icon-briefcase icon-bullhorn icon-calendar icon-camera icon-camera-retro icon-certificate icon-check icon-check-empty icon-circle icon-circle-blank icon-cloud icon-cloud-download icon-cloud-upload icon-coffee icon-cog icon-cogs icon-comment icon-comment-alt icon-comments icon-comments-alt icon-credit-card icon-dashboard icon-desktop icon-download icon-download-alt icon-share icon-share-alt icon-shopping-cart icon-signal icon-signin icon-signout icon-sitemap
- [Reactivation Invitation Thank You!](https://bootcampboston.com/ri1/) - // Thank you for accepting your Reactivation Invitation by making your purchase of a 1-month full access pass to Change Your Body Boot Camps. I guess you missed me too and that's nice. :) Here are your next steps. Reactivation Invitation Steps 1.Purchase your 1-month Reactivation Invitation 2. Answer 8 questions found here, to make
- [Reactivation Invitation](https://bootcampboston.com/ri/) - Dear past client, I've missed you and I'm glad you're considering our "Reactivation Invitation" to help you get in, get back in or continue getting in your best shape. Sign up below to purchase your 1-month full access pass to Change Your Body Boot Camps where we specialize in helping busy out of shape and/or
- [2013, P2, Week 3 Recap](https://bootcampboston.com/2013-p2-week-3-recap/) - Happy Friday to you! I hope you’ve had a great phase and you’re feeling health, body and performance changes. We’ve just completed 6 weeks straight of training for those that started with us in P1 and we now get to measure and track your progress. Speaking of tracking your progress. I highly encourage you to
- [Challenge Week, Phase 2, 2013](https://bootcampboston.com/challenge-week-phase-2-2013/) - Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun
- [PTO Family Boot Camp](https://bootcampboston.com/ptofamilybc/) - Dilemma: Play with your kid or Get Your Workout In? Sign Up Below to Participate in the How about BOTH? PTO Family Boot Camp Workout! A 50min cardio-core workout adventure you can do with your child that helps you build momentum for your health & fitness goals, burn & earn before a splurge meal, gain
- [Challenge Week, Phase 12, 2012](https://bootcampboston.com/challenge-week-phase-12-2012/) - Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun
- [Challenge Week, P10, 2012](https://bootcampboston.com/challenge-week-p10-2012/) - Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun
- [pto bootcamp](https://bootcampboston.com/ptobootcamp/) - Back to school, back to work...uh oh...back to stress! Sign Up Below to Participate in the PTO BOOTCAMP WORKOUT to Support Your School. You'll leave feeling Awesome, Excited and Relieved of Stress. Participate in an experience. Be coached and get your workout in. Peak for your Saturday. Relieve stress from the week and make time
- [dealofday](https://bootcampboston.com/dealofday/) - Did you miss our Deal of the Day Promotion? Here's your 2nd chance to try out Newton's #1 Fitness Boot Camp for Weight Loss, Fat Loss and Performance Enhancement, Change Your Body Boot Camps, for 1-month at a super fair trial rate of $39. 1-Month Full Access Pass var gaJsHost = (("https:" == document.location.protocol) ?
- [dealoftheday1](https://bootcampboston.com/dealoftheday1/) - Thank you for purchasing the Change Your Body Boot Camps' Deal of the Day: 1-Month of Boot Camp Programming (retail value $268). Take the next step now, towards changing your body by completing the contact form below. Once you click submit, 2 things will happen. (1) You'll be sent to my 1weektrial page where you'll
- [Amazon Local](https://bootcampboston.com/amazonlocal/) - Thank you for purchasing the Amazon Local Deal of 1-Month of Boot Camp Programming (retail value $268). Take the next step now, towards changing your body by completing the contact form below. Once you click submit, 2 things will happen. (1) You'll be sent to my 1weektrial page where you'll answer our infamous 8 questions
- [Personnel Shortcode](https://bootcampboston.com/personnel-shortcode/) - [personnel num_fetch="4" size="1/4" category="personnel-cat"]
- [Personnel](https://bootcampboston.com/personnel/)
- [Site Map](https://bootcampboston.com/site-map/)
- [FAQS](https://bootcampboston.com/faqs/)
- [AED](https://bootcampboston.com/aed/) - Thank you for organizing your basketball group to donate to the purchase of an AED. AED's can help save lives and Change Your Body Boot Camps is in the business of changing lives for busy people looking to lose weight and get in their best shape. Because of your donation, Mike Alves, the owner and
- [2012, P6, Challenge Week](https://bootcampboston.com/2012-p6-challenge-week/) - Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun
- [Yelp Deals!](https://bootcampboston.com/yelp/) - Thank you for purchasing the Yelp Deal of 1-Month of Boot Camp Programming (retail value of $200). Take the next step now, towards changing your body by completing the contact form below. Once you click submit, 2 things will happen. (1) You'll be sent to my 1weektrial page where you'll answer our infamous 8 questions
- [Ab Workout](https://bootcampboston.com/ab-workout/) - Total Body AB Workout Click here for AB Workout PDF. Click here for AB Workout video link. WARM UP Foam Roll 5min (10:5; aim for 5-10 rolls) Foam Roll Upper to Lower Back Foam Roll Thoracic Extension Foam Roll 1-Arm Lat, R/L Foam Roll Piriformis, R/L Foam Roll 1-Leg Hamstring, R/L Foam Roll 1-Leg Calf,
- [Workout D, Pre-Beach Routine](https://bootcampboston.com/w-d/) - Workout D, Pre-Beach Routine Click here to download PDF. Click here to watch Video online.  Workout D Pre-Beach Routine WARM UP Foam Roll 5min (10:5; aim for 5-10 rolls) Foam Roll Upper to Lower Back Foam Roll Thoracic Extension Foam Roll 1-Arm Lat, R/L Foam Roll Piriformis, R/L Foam Roll 1-Leg Hamstring, R/L Foam
- [Challenge Week, Phase 5, 2012](https://bootcampboston.com/challenge-week-phase-5-2012/) - Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun
- [2012, P2, Week 3 Recap](https://bootcampboston.com/2012-p2-week-3-recap/) - Happy President’s Day Eve and School Vacation Week! Ahh..., do you remember the “good ole days” of school vacations and recess? My top 3 favorite grade school activities were gym class, recess and lunch. How about you? Switching gears, I’m looking for 100% compliance on empower week and I’ve made some changes. Either you’ll do
- [2012, P1, Week 3 Recap](https://bootcampboston.com/2012-p1-week-3-recap/) - Well GREAT Sunday Evening to you if you’re a New England Patriots or New York Giants fans, what great wins! On another note, before I forget. Next week is Empower Week, which means you’ll be training on your own at home or with a buddy. Attached to your email are your challenge week workouts. I
- [Challenge Week, P1, 2012](https://bootcampboston.com/challenge-week-p1-2012/) - Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun
- [January 2012 Living Social Deal](https://bootcampboston.com/j12ls/) - Living Social Deal For You $40.00 USD For You & 1 Friend $80.00 USD For You & 2 Friends $120.00 USD
- [CYBBC Tryout Contact Form](https://bootcampboston.com/1wtcf/)
- [LivingSocial](https://bootcampboston.com/livingsocial/) - Thank you for purchasing the Living Social Deal of 1-Month of Boot Camp Programming (retail value $268). Take the next step now, towards changing your body by completing the contact form below. Once you click submit, 2 things will happen. (1) You'll be sent to my 1weektrial page where you'll answer our infamous 8 questions
- [Challenge Week, Phase 12 & 13, 2011](https://bootcampboston.com/challenge-week-phase-12-13-2011/) - Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun
- [Challenge Week, Phase 11, 2011](https://bootcampboston.com/challenge-week-phase-11-2011/) - Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun
- [Bonus Week, Phase 11, 2011](https://bootcampboston.com/bonus-week-phase-11-2011/) - Bonus Week Here is the potential bonus week schedule for October 31 - November 4, 2011: 6am, M / W / F @ B&G Club The bonus week will be a continuation of Phase 11 Workouts A, B & C in the form of a Challenge Week. The reason you have to pay for the
- [Challenge Week](https://bootcampboston.com/challenge-week/) - Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun
- [Bonus Week / Phase 10, 2011](https://bootcampboston.com/bonus-week-phase-10-2011/) - Bonus Week Here is the potential bonus week schedule for October 3-7, 2011: 6am, M / W / F @ B&G Club 9am, M / W / F @ Mackenzie 6:30pm, M / T / Th @ Mackenzie The bonus week will be a continuation of Phase 10 Workouts A, B & C in the
- [Challenge Week, Phase 9, 2011](https://bootcampboston.com/challenge-week-phase-9-2011/) - Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun
- [globedeals](https://bootcampboston.com/globedeals/) - Thank you for purchasing the Boston.com Globe Deal of a 1-Month Full Access Pass to A Phase of Boot Camp (retail value $268). Take the next step now, towards changing your body by completing the contact form below. Once you click submit, 2 things will happen. (1) You'll be sent to my 1weektrial page where
- [challenge-week-phase-8-2011](https://bootcampboston.com/challenge-week-phase-8-2011/) - Change Your Body Boot Camps, 2011, P8, Challenge Week Workout Forms Disclaimer: Use yourbest judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important,
- [Weekly Themes](https://bootcampboston.com/weekly-themes/) - Weekly Themes Each week there are some underlying themes. Week 1: Intro to boot camp / intro to new phase, meet new people, learn new exercises, become really sore, learn how to manage soreness, start focusing, start practicing better nutrition, start taking fish oil protein, fat, veggie / fruit and water @ every meal start
- [Challenge Week, Phase 7, 2011](https://bootcampboston.com/challenge-week-phase-7-2011/) - Change Your Body Boot Camps Challenge Week, P7, 2011 Workout Form Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that
- [Weekly Themes](https://bootcampboston.com/wt2/) - 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 /
- [Cardio Minutes](https://bootcampboston.com/cm1/) - Cardio Minutes: Sample Time Day 1 Day 2 Day 3 Total 6am 25 17 17 54 9am 24 20 22 66 6:30pm 24 19 TBD 43+TBD Rookie Cardio Goals for Weight Loss: Wk1: males = 125, females = 190 Wk2: males = 150*, females = 220 * (if weight loss is goal) Wk3: males =
- [Challenge Week, Phase 6, 2011](https://bootcampboston.com/challenge-week-phase-6-2011/) - 2011, Phase 6 Challenge Week 3 Individual Challenges Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long
- [Challenge Week, Phase 5, 2011](https://bootcampboston.com/challenge-week-phase5-2011/) - Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun
- [Challenge Week, Phase 4, 2011](https://bootcampboston.com/challenge-week-phase-4-2011/) - 2011, Phase 4 Challenge Week 3 Individual Challenges Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long
- [bonus week, phase 4, 2011](https://bootcampboston.com/bonus-week-phase-4-2011/) - Bonus Week Here is the potential bonus week schedule for April 19-22, 2011: 6am, T / W / F @ B&G Club 8am, W / Th @ Mackenzie (8am is not a typo) The bonus week will be a continuation of Phase 4 Workouts A, B & C in the form of a Challenge Week.
- [Bonus Week, Thank You](https://bootcampboston.com/bonus-week-thank-you/) - Thank you for signing up to bonus week. Your body, your teammates and I are all grateful for it. Cheers to your continued momentum and a BIG JUMP START on the Next Phase! Your Coach, Mike var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "https://www."); document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E")); try {
- [Challenge Week, Phase 3, 2011](https://bootcampboston.com/challenge-week-phase-3-2011/) - 2011, Phase 3 Challenge Week 3 Individual Challenges Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long
- [Challenge Week, Phase 2, 2011](https://bootcampboston.com/challenge-week-phase-2-2011/) - 2011, Phase 2 Challenge Week 3 Individual Challenges Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long
- [Challenge Week, Phase 1, 2011](https://bootcampboston.com/challenge-week-phase-1-2011/) - 2011, Phase 1 Challenge Week 3 Individual Challenges Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long
- [TRX for Boot Camp](https://bootcampboston.com/trx-for-boot-camp/)
- [Bonus Week 9](https://bootcampboston.com/bonus-week-9/) - Bonus Week Happy Recovery AND Thanksgiving Week to you. Recovery weeks are one of my favorites and combining it with a "be grateful" holiday like Thanksgiving makes for a great week of recharging. Here's the plan for the week. We'll follow a normal class schedule for Monday, Tuesday and Wednesday and if there's enough interest
- [Bonus Week-Phase 8](https://bootcampboston.com/bonus-week-phase/) - Bonus Week Happy Recovery AND Halloween Week to you. Recovery weeks are one of my favorites and combining it with a social holiday like Halloween makes this for a great week of recharging your battery. Here's the plan for the week. You can choose to join us for bonus workouts (option 1), you can choose
- [cybbc-n-thankyou](https://bootcampboston.com/cybbc-n-thankyou/) - THANK YOU For Subscribing to the Change Your Body Boot Camp Newsletter IMPORTANT! Click on the Link below or the picture above to receive your FREE copy of the Optimal Nutrition Tip Sheet. https://images.moticate.com/0001106/cybbc-optimal nutrition tip sheet-03.24.09.pdf --------------------------------------------------------------------------------------------------------------- Plus, below are your other bonuses. Enjoy! Interval Training Conditioning Program Nutrition Log Nutrition for Dummies Square
- [Challenge Week, Phase 9, 2010](https://bootcampboston.com/challenge-week-phase-9-2010/)
- [Challenge Week, Phase 8, 2010](https://bootcampboston.com/challenge-week-phase-8-2010/) - 2010, Phase 8 Challenge Week 2 Team & 1 Individual Challenge Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that
- [2010, Phase 8 Challenge Week](https://bootcampboston.com/2010-phase-8-challenge-week/) - 2010, Phase 8 Challenge Week 2 Team & 1 Individual Challenge Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that
- [2010, p8, workout a](https://bootcampboston.com/2010-p8-workout-a/) - CYBBC-2010, P8, W-A: click here for PDF version Change Your Body Boot Camps 2010, P8 Workout A Foam Roll: 5min (20:10) 1-Leg Hamstring 1-Leg Calf 1-Arm Pec ½ Kneeling Hip Flexor Mobes 3-Way Straight Leg Ankle Mobes Movement Prep-10min, (50:10) Frog Squat to T-Raise Plank to Push Up Backwards Lunge w/ Frontal Plane Arm Drivers
- [Challenge Week, Phase 7, 2010](https://bootcampboston.com/challenge-week-phase-7-2010/) - 2010, Phase 7 Challenge Week 2 Team & 1 Individual Challenge Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that
- [Challenge Week, Phase 6, 2010](https://bootcampboston.com/challenge-week-phase-6-2010/) - Challenge Week Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These
- [SAKqp5LeFQ_ldm-Khom_qsmdJ_c.txt](https://bootcampboston.com/sakqp5lefq_ldm-khom_qsmdj_c-txt/) - SAKqp5LeFQ_ldm-Khom_qsmdJ_c.txt
- [2010, P6, Summer Break Workouts](https://bootcampboston.com/2010-p6-summer-break-workout/) - Workout B: click for pdf Foam Roll: 5min (20:10) Pec Roll It-Band Straight Leg Adductor Lateral Leg Swings 3-Way Straight Leg Ankle Mobes *click here to watch a video Movement Prep-5min (50:10) Deep Squat Inchworm Lateral Band Walk Wall Slide or Supine w/ DB’s Quadruped Opposites *click here to watch a video Strength Circuit-20min 40sec
- [Bonus Week-Phase 6](https://bootcampboston.com/bonus-week-phase-6/) - Bonus Week Here is the potential bonus week schedule for August 2 to August 6, 2010: 6am, M / W / F @ B&G Club 9am, M / W / Th @ Mackenzie 6:30pm, M / T / Th @ Mackenzie The bonus week will be a continuation of Progression Week for workouts B, C
- [2010, P5 Recovery Week](https://bootcampboston.com/2010-p5-recovery-week/) - Below is your recovery week plan. Perform the following active recovery workouts if you feel beat up, semi-beat up or if you feel great. Beat Up: NO strength, 360 min of total cardio (can be weight bearing and non weight bearing) sprint intervals and non-sprint. Eat lean & clean. Semi-Beat Up: 50% total strength &
- [Challenge Week, Phase 5, 2010](https://bootcampboston.com/challenge-week-phase-5-2010/) - Challenge Week: 3 Team Challenges & 1 Individual Challenge Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your
- [cybbc-2010, p4, recovery week challenge workouts](https://bootcampboston.com/cybbc-2010-p4-recovery-week-challenge-workouts/) - 2010, Phase 4 Challenge Week To Print: Click Here Challenge Day #3 (Team Challenge) 1000 Rep Strength, 260 Rep Abs and Backwards Sprint Conditioning Challenge #3 Foam Roller & Mobility- 5min (20:10 each side) Piriformis Hamstrings Calves Bent-Over T-Spine Rotation, Hip Swings Linear & Lateral (15seconds each leg) *click here to watch a video Movement
- [Challenge Week, Phase 4, 2010](https://bootcampboston.com/challenge-week-phase-4-2010/) - Challenge Week: 3 Team Challenges & 1 Individual Challenge Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your
- [Challenge Week, Phase 3, 2010](https://bootcampboston.com/challenge-week-phase-3-2010/) - Challenge Week: 3 Team Challenges & 1 Individual Challenge Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your
- [Post Testing, P1, 2010](https://bootcampboston.com/post-testing-p1-2010/) - Name Date anaerobic endurance: 60sec shuttle run (total touches) strength endurance: 60sec push ups (total reps) strength endurance: 60s frog squats (total touches) muscle endurance: side plank aerobic endurance: 1mile run Class Records 16M/15W 50M/23W 70M/58W 2:00/2:00 7:06M/9:00W Alicia Straus 01.11.10 12 22R 46 2:00L2/2:00R2 12straws Alicia Straus 02.13.10 12 23R 47 2:00R3/1:45L3 8:16a Amy
- [Drinking Calories:  Good or Bad?](https://bootcampboston.com/drinking-calories-good-or-bad/) - It depends on your goal. If you're looking to gain weight, drinking calories is a great way to consume additional calories with meals which will help you to put on more scale pounds. Combine it with some heavy lifting and it will help you to build more muscle faster. If you're looking to lose weight,
- [Challenge Week, Phase 1, 2010](https://bootcampboston.com/challenge-week-phase-1-2010/) - Challenge Week: 3 Team Challenges & 1 Individual Challenge Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your
- [Charity Thank You](https://bootcampboston.com/charity-thank-you/) - Thank you… …for choosing to get better and help others. This is the ultimate win-win. 100% of your proceeds will be donated to charity and you’ll learn a results-oriented, do anywhere workout. If you’re serious about Changing Your Body, sign up for our mailing list. You’ll receive updates from our blog posts, charity workouts, nutrition
- [2010, P1, Week 1 Recap](https://bootcampboston.com/2010p1w1recap/) - Week 1 Recap Hello and happy Monday! You’ve completed your first week of boot camp for the 2010 season. How do you feel? I’m really curious what you thought about our shoulder finisher from the last class. Was it effective? J Each week I will write to you and provide you with some updates and
- [Goal Setting](https://bootcampboston.com/goals/) - You’ve heard it too many times to count and have probably set them for something in the past. If you’re reading this it means, you’ve set some health and fitness goals and the purpose of this article is to help “crystallize” your goals. At the end of each year I take a break and review
- [Newsletter Sign Up Form](https://bootcampboston.com/newsletter-sign-up-form/) - Name :Email :var el=document.getElementById("custom_http_referer");if(el != null){el.value = document.location}; var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "https://www."); document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E")); try { var pageTracker = _gat._getTracker("UA-3267018-3"); pageTracker._trackPageview(); } catch(err) {}
- [5 week phase option](https://bootcampboston.com/5wpo/) - Change Your Body Boot Camps Phase 1, January 11 - February 13 (5 weeks) Phase to Phase Option: Please Choose Your Classes: B&G Club (6am), M / W / F: 3 Day, Fastest Results $419.00 B&G Club (6am), M / W / F: 2 Day, Twice as Fast as One $293.00 B&G Club (6am), M
- [Thank You](https://bootcampboston.com/thank-you-ap/) - Thank You for signing up for Change Your Body Boot Camps. You may contact me anytime you need me at 617.268.6232, by email at mike (at) mikealves (dot) com or via the comment box below. Your personal coach, Mike Alves
- [Bonus Week](https://bootcampboston.com/bonus-week/) - Bonus Week The schedule will remain as it is currently with the exception of adding a bonus week next week, January 4th and a possible bonus week in August. 6am, M / W / F @ B&G Club 9am, M / W / Th @ Mackenzie 6:30pm, M / T / Th @ Mackenzie The
- [Phase 9 Wrap Up](https://bootcampboston.com/phase-9-wrap-up/) - Happy End of the Year to you! You’re in the home stretch of fighting holiday season weight gain. If you can make these last 2 hurdles and keep your weight as is or even lose, you’ll have a bigger edge when resolution season begins and the environment becomes resistance free. Save your splurge meals for
- [p9 cardio minutes](https://bootcampboston.com/p9-cardio-minutes/) - Name P8 Recovery Week Wk1 Wk2 Wk3 P9 Recovery W #1 Wk4 Wk5 Wk6 P9 Recovery Wk #2 P9 Recovery Wk #3 P9 Recovery Wk #4 Actual Sum Totals Goal Sum Total +/- Sum Total Difference Actual Weekly Average Goal Weekly Average +/- Weekly Average Difference Women: 250 250 250 250 250 250 250 250
- [p9 challenge week](https://bootcampboston.com/p9-challenge-week/) - Big High Five for Completing and surviving Challenge Week! Please post your comments below to share your thoughts, how you felt, what changes you experienced, etc… Round & Round We Go Challenge 2 10-minute circuits 3 exercises in each circuit Complete 10 reps or 10 “mississippi’s” per exercise. Complete all 3 exercises to make a
- [phase 9, week 5 summary](https://bootcampboston.com/phase-9-week-5-summary/) - Ladies and gentlemen, may I have your attention. I have a very special announcement to make. We have arrived at the final week of the final phase of the 2009 Boot Camp Calendar. Week #6, of the very 1st 6 week phase of Change Your Body Boot Camps history has arrived and is ready to
- [Pay by check options](https://bootcampboston.com/pay-by-check-options/) - Thank you for choosing Change Your Body Boot Camps as your fitness experts. We look forward to getting you in your best shape. Please choose your best option below. 3 Month Membership-2day 6am, M / W / F, B&G Club, $169 9am, M / W / Th, Mackenzie Center, $169 6:30pm, M / T /
- [mb](https://bootcampboston.com/mb/) - 3-Month Payment Options 3-month-3day $239.00 3-month-3day-family $203.15 3-month-2day $169.00 3-month-2day-family $143.65 3-month-1day $109.00 3-month-1day-family $92.65 3-month-3day+ $374.00 3-month-3day+family $317.90 Which location, time and days? 12-Month Payment Options 12-month-3day+ $299.00 3-month-3day+family $224.25 12-month-3day $189.00 12-month-3day-family $141.75 12-month-2day $139.00 12-month-2day-family $104.25 12-month-1day $89.00 12-month-1day-family $66.75 Which location, time and days?
- [phase 9, week 4 recap](https://bootcampboston.com/phase-9-week-4-recap/) - Week 4 Summary Hello and beautiful 1st snow day of the season to you! We’ve now completed 12 workouts with 6 to go. You’ve shaken off the Turkey week rust and you’re about to go full throttle. These next 2 weeks will be very exciting for you. You’re familiarity with the workouts / exercises will
- [2 Week Trial](https://bootcampboston.com/2weektrial/) - Thank you for your interest in trying out Change Your Body Boot Camps. Before we proceed, let’s make sure we’re a good fit for one another. Please ask yourself the following questions: Are you currently pain & injury free? Do you desire to get in your best shape? Are you willing to commit to and
- [Returning All Stars](https://bootcampboston.com/returning-all-stars/) - Change Your Body Boot Camps Phase 9, November 1 - December 20 (6 weeks) Returning All-Stars: Please Choose Your Classes: B&G Club (6am), M / W / F: 3 Day, Fastest Results $499.00 B&G Club (6am), M / W / F: 2 Day, Twice as Fast as One $349.00 B&G Club (6am), M / W
- [Measurements & Testing:  What's it all mean?](https://bootcampboston.com/measurements-testing-whats-it-all-mean/) - Newton's Change Your Body Boot Camps measures and tests it's clients before and after boot camp to track their progress. Heart Rate: The normal healthy resting heart rate range is between 60-80 beats per minute. According to the American Heart Association, resting heart rate usually rises with age and is generally lower in physically fit
- [P8, Week 4 Update-  Challenges, Pumpkins and More](https://bootcampboston.com/p8-week-4-update-challenges-pumpkins-and-more/) - Hello….Change Your Body Boot Camper! 3 Weeks Down, Challenge Week Here You Come! J WEEK 4 UPDATES: Challenge Week Last Week’s Minutes Camper of The Week Automatic Payments for Busy People Pumpkin Workout Measurements & Testing Recovery Week Miscellaneous CHALLENGE WEEK The 4th week of boot camp used to be known as Record Week because
- [Ovations For A Cure VIP Gift Card](https://bootcampboston.com/120gc/) - I'd like to congratulate you on your donation to the Ovations For A Cure. You may redeem your gift card to Change Your Body Boot Camps below. Time, Days & Locations* 6am, M / W / F @ John M. Barry Boys & Girls Club, 675 Watertown Street, Newton, MA 9am, M / W /
- [Change Your Body Boot Camps Logo](https://bootcampboston.com/cybbc-logo/)
- [Phase 7 Boot Camp Wrap Up](https://bootcampboston.com/phase-7-boot-camp-wrap-up/) - Hello to all of you beautiful and sexy boot campers who are now feeling 4 years younger, with a tremendous increase in energy and feeling pretty darn good about yourself! Thank You First off, thank you to Susan Kessel, for lending her Ipod to us Friday morning. Second. Thank you to all of you for
- [aba-confirm](https://bootcampboston.com/aba-confirm/) - THANK YOU for Subscribing To The Athletes by Alves: Active Lifestyle Newsletter Everything and anything about living the active lifestyle, body transformations, performance and fitness. IMPORTANT! Go check your email right now to confirm your subscription. Your FREE AbA Active Lifestyle Newsletter shows you how to live the active lifestyle, provides inspiration and education and
- [Planar Training](https://bootcampboston.com/planar-training/) - Swagger year round with planar training. You: “Planar training? What the heck is that Mike?” Me: “Basically it means we train in all 3 planes of motion or 3 dimensionally.” Why is this important? Because life is not only what you see in the mirror, nor in life do we only ambulate forward. Sometimes we
- [cybbc-as-thankyou](https://bootcampboston.com/cybbc-as-thankyou/) - Thank You for continuing with Change Your Body Boot Camps. Your decision to return is already impacting your life for the better. You value an active lifestyle and reap the rewards of your efforts. The exciting fitness adventure begins a new chapter and you are more prepared for it. Take special notice of how
- [cybbc-thankyou](https://bootcampboston.com/cybbc-thankyou/) - Thank You for signing up for Change Your Body Boot Camps. You are about to embark on a very exciting and rewarding fitness adventure. Each day you will be challenged and pushed to perform at your best. However you will not be screamed at or talked down to like you may have seen
- [check out-4 week](https://bootcampboston.com/check-out-4-week/) - Change Your Body Boot Camps Phase 7, August 24 - Sept 18 (4 weeks) New Participant: Party of 1 Choose Your Classes: B&G Club (6am), M / W / F: 3 Day, Fastest Results $180.00B&G Club (6am), M / W / F: 2 Day, Twice as Fast as One $120.00B&G Club (6am), M / W
- [Newton Boot Camp](https://bootcampboston.com/bootcamp/) - How would you like to be a part of Newton’s or even Boston’s only Body Changing Boot Camp for busy people, have your own personal coach and it’s 100% guaranteed? [message_box title="'I have dropped two sizes. My husband noticed. I sleep more soundly. And for the first time in my life I enjoy exercising. What

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