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 [...]
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 [...]