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." : "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) {}
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 4: Challenge Week Time Day 1 Day 2 Day 3 Total 6am 22 30 14 66 9am 20 32 13 65 6:30pm 21 31 13 65 Week 5: Individual Challenge and Recovery Week Name Phase 7, Individual Challenge Total Cardio from Finisher & 1-Mile Run Name Phase 7, Individual Challenge Total Cardio from Finisher & 1-Mile Run Name Phase 7, Individual Challenge Total Cardio from Finisher & 1-Mile Run Name Phase 7, [...]
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 Recap Cardio Minutes Measurements Phase 7 Schedule Week 5 Theme Road Race Equipment Women, Weights, Bulk Survey Schedule Phase 8 Week 4 Recap Can you believe 11 classes came and went? Summer was fun, maybe too much fun, but it left you yearning to exercise and get back in shape. Now, 4 weeks later, you’ve just completed your 2nd challenge day. We’ve spent a lot of time learning awkward and challenging body [...]
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 [...]