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.
2011, P9, Week 3 Recap
Great Tuesday to you! I hope your Labor Day weekend was great and you’re motivated to do some Glycogen Depletion workouts and continue building your momentum. Below is a jam packed week 3 recap, with lots of informative things to read & do. Good luck on your challenge workouts, there are 4 of them. See attached. I’ve made them simpler by providing only one warm up, taking out the word progressions and all the different levels. If you want to see the 3 levels that go with each exercise watch the video. This week’s agenda: Cardio Minutes Recovery Week Challenge Week GD Thank You Post Measurements BIG Important Survey Facebook Shout Outs Phase 10 and Referrals Cardio Minutes: Week 3 Time Day 1 Day 2 Day 3 [...]
2011, P9, Week 2 Recap
Good news. Instead of 105+ miles per hour its supposed to be only 65 mp with 5-10” of rain. Gosh. That’s a relief and a sarcastic one as well. Week 2 is behind us now and weekend workouts are in front of us. If you’re racing this weekend, I’m guessing your race got moved up to Saturday and if you were planning to do an outdoor workout on Sunday, you might want to consider changing it to Saturday. Enclosed in your email are 2 weekend workouts for you: a metabolic acceleration workout and a cardio workout. Aside from watching the weather show this weekend, some indoor training will put you 1 step closer to your goal. And now…drumroll please… This week’s agenda: Hurricane Reschedules Cardio Minutes Quarterly [...]
2011, P9, Week 1 Recap
Great Sunday to you! I just received a phone call from a prospective new client and the first thing she asked was, “are you o.k., because you’re breathing really heavy?” I replied, “I sure am, I’m just getting training indoors because of the rain”. “Oh”, she replied. What a week it’s been. Rocking boot camp workouts in what will be the hardest & most challenging phase of the summer. Boot Campers training at all different times and on all different days. Numerous people away and asking for help with their vacation training programs and the Queen snapping me back into reality after my awesome weekend at a Bachelor Party, by presenting nearly completed wedding plans. Oh man, life is changing fast and I gotta keep working on [...]
2011, P8, Week3 Recap
Greetings and Long Unexpected List Friday to you! Yes, so I woke up this morning and was presented with my first list, from Vanessa. “Mike I need you to do these things today”. “Sure babe”. My second thought after reviewing the length, was “whoa…why do I have to do all this”, but before I could even complain, she says, “no complaining, I need your help with these things” (we’re hosting guests this weekend). And there you have it. The first list has arrived and I just have to accept it. Congratulations on completing phase 8. It was a slow starting phase, but it definitely peaked this week. Let’s build on your momentum by planning time for a weekend workout and challenge workouts next week. Just like [...]
2011, P8, Week 1 Recap
I’ll make this quick as I’ve got to get my workout out before picking up V for and heading west for the AFR (Alves Family Reunion). 😉 Great week to all present and great week to all vacationing that rocked out their travel workouts! Somewhere in this content filled masterpiece you’ll find a link to a special bonus. The bonus is something familiar to returning boot campers, modified to be your own little hard core and timely special add on to your summer shape up. It won’t be easy, but it can be as short as 6 minutes in length and as long as 20 min and will help shape certain parts of you very quickly (if following the nutrition plan). Enjoy! This week’s agenda: Cardio Minutes [...]
2011, p7, week 2 recap
Great Friday to you! How about those drop sets and that core finisher? Were those not tough? Have you noticed yet when you do tough things you get tough and when you get tough life gets easy? Anyways, thank you for your efforts this week. It was awesome to train so many motivated people this week and see so many people finding time to train with school out / spouses / work conflicts and summer camps. The Queen, my fiancée Vanessa, and I are heading to the Berkshires for some adventure and exploring. Not sure what to expect, but I hear it’s beautiful with great nature and arts and I look forward to spending time / creating memories with V and busting out a little Workout D [...]