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 out of anything. I presented you with an option and you took it. In each of the 3 classes, some of the ladies suggested I reschedule Friday’s classes and go be with Vanessa because she needs me right now and I should take care of my own, which leads to the above quote, “Listen to the Woman” from one of my favorite & most quotable movies, White Men Can’t Jump. So, I [...]
2010, P7 Overview
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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 week’s agenda: Rookies Week 1 Recap Cardio Minutes Soreness Week 2 Theme Guest Day ND & GST Shout Outs Questions Summary Rookies Please welcome the following rookies to the phase 7 boot camp. Kristina Day, Anke Vorbau, Eva Chittendon, Mohan Mathew, Kristen Pepe, Shelley Barron, Amy Hennessey, Jameila Haddawi and Carolyn Greenspan. They’ve agreed to commit to the whole plan, support you unconditionally as teammates and not complain, whine, say, “I can’t”, [...]
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 cardio goals hit and get at least 1 person to workout with you over the next 3 weeks. If you complete the dare (we’ll be using the honor system here), let me know via our Facebook fan page and I’ll invite you to a Saturday morning beach conditioning workout with me in South Boston at Carson Beach. This metabolic fat loss workout could include: medicine ball slams, box jumps, resisted runs/shuffles, DB [...]
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 just can’t win. I guess it’s the short term price of having a great backside, a strong low back, a faster sprint time and pace per mile, a higher vertical jump and the confidence in knowing if the economy really gets bad, I can always be a butt model.” J O.K. The above story is a joke, written by me, as I sit here on my own sore backside from some great [...]
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 play outdoors and perform better than before. Well this is exciting for me because (1) I love going to the beach AND playing summer sports and (2) because we get to use the next part of your Macrocycle. You see, I write out a map (Macrocycle) for how I’m going to train you over the course of the year. I anticipate certain things you’ll face and address them at the appropriate times [...]
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 learning a ton, working behind the scenes, eating great and thinking about you. This is recap is full of content, so enjoy and I’ll see you on Sunday/Monday. This week’s agenda: Phase 5 Recap Challenge Week Results Post M&T Survey Recovery Week Cardio Minutes Nutrition Tip Inspiration Got Questions? Phase 5 Recap Phase 5 was inspirationally titled, “Swagger into Summer: 4th of July Ready!” , because as I wrote, “6 weeks from [...]
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 sick or recovering from injury you can speed up or slow down the healing process just by what you eat? (Think complete protein, 1-2 servings of vegetables or fruits, whole grain and minimally processed starches (if you worked out) and the following good fats each day: avocados, olive oil, mixed nuts, flax seeds and flax oil. Plus add 3-9g of fish oil daily (these are what Dr. Berardi, who’s a really smart [...]
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 swagger, I’ll take it as a good thing. I’m just being me. Swagger defined by dictionary.com reads: Swag.ger –verb (used without object) 1. to walk or strut with a defiant or insolent air. 2. to boast or brag noisily. To me, that reads unappealing, negative and a major turnoff. But lucky for you we’re going to create our own definition. Swagger defined by Change Your Body Boot Camps reads: Swag.ger -verb (used [...]
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 of the results were posted YET? That's ok. There's still 4 more days to get the workouts in and posted and since you have 1 big obstacle to climb over before phase 5 begins, you should have extra motivation. Memorial Day Weekend. This is the time to show off your results -body changes, energy and fluid movements- and celebrate heroes, see family and reward yourself. It's also the time to prevent setbacks, [...]
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 handstand push ups in my life (my 2010 goal is 20). I pulled 335 lbs on a deadlift and missed 350 during 2 attempts (2010 goal is 405). I’ve got some work to do on the latter. How are your 2010 health & fitness goals coming? Yesterday was my mom’s birthday (she’s 29 again), so I’m heading to the Lud for the night to show her some love, but since we’re talking [...]
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 and now should be ready to portion into our storage containers. If you haven’t started planning & preparing your meals for the week you’re missing out. It is awesome. Sure it takes some up front time, but if you like win-win, it can’t be beat. It helps you: • Save & Gain time during the week. • Save money. • Keep your energy high. • Keep your moods elevated. • Reduce your [...]