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 [...]
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 [...]