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 I can try to fix it. Thanks, Julie B Hi Julie, It's most likely you're Iliotibial Band (IT-Band), or possibly from your foot. Very common in runners and especially women with wider pelvis's. Short term fix: Ice, stretch (hip cross behind with overhead reach, the band stretches we did today in class -particularly the hip crossover pull; also the prone glute push), foam roll (IT-Band, Lateral Quad, Glute Medius, Piriformis, Lateral Calf, [...]
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) and then there was us. Doing these really weird looking movements that had people stopping, sitting on park benches and watching. Today we learned the chicken “stomp” (step). For pretty much an hour we did low walking lunges, while focusing on our chi (energy) and breathing. It was pretty cool. It stretched out my hips and made my quads sore. I think I’ll stick to Krav Maga though. This week’s agenda: Week [...]
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) ? "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, 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. The question I ask myself is how well can I coach, inspire, motivate, educate and influence your behaviors during that time span. And of course you have to help out a bit too. J If you attended 9 classes, met or exceeded your weekly cardio goal, followed our nutrition plan 90% of the time, and embraced this short term goal, you’ve probably experienced the success I’ve talked about and our planning your [...]
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 are you saying no to now? What did you used to struggle with or do you still struggle with? Please share your answers below. 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 { var pageTracker = _gat._getTracker("UA-3267018-3"); pageTracker._trackPageview(); } catch(err) {}
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 pant size in 21 days, you’ll want to attend 9 classes over the next 3 weeks, hit your weekly cardio goal (but don’t limit yourself to just that number; go for the win!) and eat clean & simple. Dr. Halton, the author of The Weight Loss Triad, a Harvard PhD, a weight loss expert and a good personal friend of mine, breaks down what it takes to lose weight. The 3 biggest [...]
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 still block off an hour on each of your normal training days and do something regenerating for yourself. Read a book, get a massage, go for a walk, medidate, take a nap, do something that makes you laugh or smile, stretch, roll, listen to relaxing music, meet up with an old friend (watch out for bad habits), etc… V If you feel like you don’t need a recovery week or if you [...]
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 this year. 1) Jumping Jacks and Movement Prep; 60sec:60sec 2) Burpees and Movement Prep; 60sec:60sec Combine these or most any other total body cardio exercise from your interval training program sheet and you’ll be able to get a challenging, results-oriented, happy hormone delivering cardio workout using as little space as 6’ x 6’. Pretty awesome. I’ve done jumping jacks, high knee runs and tuck jumps (20:10) on the top floor in the [...]
2010, P1, Week 2 Recap
Good morning from Stamford, CT! <br I’m here for a conference and it’s great to see colleagues and to keep sharpening the pencil. I really enjoy learning and being surrounded by people who like to get better and also desire to change lives. Man it was tough last night. I was eating clean and then this 1 guy brought back a brownie Sunday from the buffet and it almost broke me. It looked so good, but I wanted to save my splurge dinner for tonight (special occasion) as I head back to Boston for dinner with my parents and girlfriend and then to the Lion King. Nutrition Discussion & Grocery Shopping Tour Sunday is the Nutrition Discussion from 10-12p at the boys & girls club. The first [...]
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 […]
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, you and each of your teammates set a personal record of sorts. You either did a higher level of exercise, completed more reps, did more rounds, lifted or ran faster, finished earlier or lifted heavier weights. High Five! This week’s agenda: Next Phase Survey Recovery Week Workout Week 5 Recap Challenge Week Results Post Testing Results Inspirational Stories Cardio Minutes Next Phase Next phase begins 8am, Sunday, February 21 at the Mackenzie [...]
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 reply below and I’ll reply back to you with your time. Please do not reply to me via email. Your coach, Mike p.s. this was the toughest phase to date. Give yourself a high five for training hard.