Ask Mike: What should I do to prevent my feet from cramping during the 20-mile walk for hunger?
Ceci D, a 6am Newton boot camp client was participating in the May 6, 2012, Project Bread, 20-Mile Walk for Hunger with her husband and 2 sons and asked me what she could do to prevent her feet from cramping during the event. Now it's not uncommon for someone's feet to cramp when you're not only walking 20-miles, but your weight bearing / standing on your feet for 6 hours straight. Here was my recommendation: Before walk roll feet with lacrosse ball x 5-10 rolls roll calves with lacrosse ball x 5-10 rolls stretch calves x30sec / leg incline ankles mobes x 8 each leg 2-Leg Glute Bridge x 50 reps During walk- stop every 4-5miles and stretch calves / foot by putting foot against street sign [...]
2012, P3, Week 1 Recap
Great Tuesday to you! I hope this recap reaches, you on a post workout high from yesterday and yearning for some more. Tonight & tomorrow are Metabolic Acceleration or "fast" workouts. Until then, onto ... This week’s agenda: Cardio Minutes Rookies P3 Overview Week 1 Recap Weekly Themes Guest Day Nutrition Tip ND & GST Post Measurements Ask Mike Facebook Shout Outs FAB 2012 Burn & Earn Cardio Minutes: Time Day 1 Day 2 Day 3 Total 6am 15 16 15 46 9am 15 17 15 45 6:30pm 15 15 15 45 Week 1 Goals: Rookie Cardio Goals for Weight Loss: Wk1: males = 125, females = 190 Wk2: males = 150*, females = 220 * (if weight loss is goal) Wk3: males = 175*, females = [...]
NY’s Burn & Earn Workout & 2012 CYBBC Calendar
Fit Thursday to you! I hope your last few days of 2011 are going well and you're doing your best to Fight Holiday Season Weight Gain before it starts. Since we're on the subject of being proactive and because we have 1 major holiday left to prepare for, New Years Eve, I thought I'd share a great Burn & Earn Workout you can do to create a caloric deficit, peak for a fun night out/in and simply continue being your awesome self. Vanessa and I did this exact Burn & Earn workout Christmas morning to work off our own holiday fun, so you can also use it as a post holiday recovery / glycogen depletion workout. Enjoy! 4 Circuits, 10:5 work to rest, max reps, 16 rounds, [...]
11 Reasons You Must Sign Up for Year End Measurements & Testing
Great Friday to you!. To RSVP for Post Measurements / Year End Measurements Click Here. To RSVP for Post Testing / Year End Testing and to Sign Up for BONUS WEEK Challenge Workouts choose your best option and click "buy now" below. Boot Camp Physical Performance Testing Testing Only: 8am, Sat, Dec 17, 2011 @ Mackenzie Center $25.00 USD Bonus Only (2-day): 6am, Mon, Dec 19 & Wed, Dec 21 @ B&G $44.00 USD Bonus Only (1-day): 6am, Mon, Dec 19 or Wed, Dec 21 @ B&G Club $25.00 USD Testing + 2 Bonus Days (6am, M / W) $60.00 USD Testing + 1 Bonus Day (pick which day: 6am, M or W) $44.00 USD If you choose 1-day bonus option, which day? --Click to choose-- Monday [...]
2011, P12&13, Week 3 Recap
Super Sunday to you! How are you feeling from this past week? Did you work off your holiday hangover? Does the scale read back to normal? You should feel like you’ve done some good things for your body and have continued to build momentum for your final holiday push. Speaking of final push, we’ve got 4 weeks until the New Year and many choices to be made. Do we want to be like everyone else and enter January stressed out and sick, missing work and/or school because we didn’t make time for ourselves OR do we want to be like the select few, the smart ones who prioritize and schedule their self-care, while saying NO to things that hurt them? Since you train like no else, why [...]
Monkey Minutes, Guest Day, Nutrition and Mr. & Mrs. Alves
Hola mi amigo! Yee-haw! Isn’t this weather awesome, I mean it’s no Costa Rica or anything, but the temperature is pretty fantastic for a little outdoor tree climbing don’t ya think. Maybe it’s just me, but doesn’t it look like the 2nd monkey is…giving the 1st monkey a chin noogie on his back? Monkeys will be monkeys! Anyways, I’ll make this quick. Please report your cardio minutes NOW (if you haven’t already). Cardio Minutes: Week 3 Time Day 1 Day 2 Day 3 Total 6am 20 20 23 63 9am 20 22 21 63 6:30pm 20 22 23 65 To review weekly cardio minute goals, how to report your minutes and/or review the interval training program handout, please click here. Tonight and tomorrow are guest days. Reduce [...]
FREE Burn & Earn Turkey Workout, 8am, today @ Mackenzie Center
Buenos Dias mi amigos! 8am this morning, Thursday, November 24, I'll be running a FREE Burn & Earn Thanksgiving Workout at the Mackenzie Center. Please bring your: mats towels water bottles as this will be a very sweaty, challenging and fun pre-Turkey B&E Meal. All past, present, future CYBBC teammates and guests are welcome to participate so long as I have a current (2011) waiver form, so bring your buddies or just your self and come join us. Grateful for many things. Your coach, Mike ( Mee-chai-elle Albez ) Michael Alves as pronounced by the "Ticos" in Costa Rica. p.s. !Puda Vida!
2011, Phase 12 & 13 Overview
Great Tuesday to you! How are you feeling today from day #1 of our big 5 week phase? This post is an overview of the current phase and remainder of the year. There are many housekeeping items in it so be sure to read the overviews, the Marisa Cimino introduction, schedule changes for this week and for the rest of the year and more. Cheers and see you soon. This week’s agenda: Cardio Minutes Quarterly Overview Phase 12 & 13 Overview Marisa Cimino Thursday / Friday Schedule Change Remaining 2011 Schedule Guest Day ND & GST Rookies Cardio Minutes: p11, empower week Time Day 1 Day 2 Day 3 Total 6am 20 30 15 65 9am n/a n/a n/a n/a 6:30pm n/a n/a n/a n/a Please report [...]
2011 Fighting Holiday Season Weight Gain
Quarterly Overview 4th Quarter. Crunch Time. In sports, in business and in life, this is when the big bucks are made, the leaders step forward and the winners finish fastest! How you finish in the end is what you and everyone else will remember. You have 3 months to complete your 2011 goals and to peak for Year End Activities. Get ready to shine because Change Your Body Boot Camps will help you get there. Here we go! The last quarter of the year is themed, Fight Holiday Season Weight Gain before It Starts. The final Quarter brings many wonderful things like a return to routines, great holidays and holiday themed parties, the changing of seasons and some not so wonderful things like stress, sickness, overeating, sugar, [...]
2011, P11, Week 3 Recap
This week’s agenda: Cardio Minutes Empower Week Challenge Week Bonus Week GD Thank You Post Measurements Facebook Shout Outs Referral Refunds and IPad Winner Phase 11 Wedding Referral Promotion Cardio Minutes: Week 3 Time Day 1 Day 2 Day 3 Total 6am 21 30 14 65 9am 21 31 14 66 6:30pm 21 30 14 65 To review weekly cardio minute goals, how to report your minutes and/or review the interval training program handout, please click here. Empower Week (fka Recovery Week) Empower week will replace recovery week for most of the weeks’ boot camp is not meeting face to face. The reason is simply because too many people who don’t really need to recover are sitting around doing nothing to help achieve their goals. Recovery week [...]
Thumbtack.com
Have you ever heard of thumbtack.com? It's the amazon of local services, like yelp.com and craigslist, but different. They contacted me and asked me to add my service to it. Would you check it out and let me know what you think. Here's the link for my Newton (Boston) Boot Camp listing.