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 [...]
2011, Q3 Overview
// // Quarterly Overview: Q3, ‘11 This quarter the goal is to switch from fat loss based programming to fat loss-muscle building and performance, but before I explain further we need to establish a baseline understanding of how Change Your Body Boot Camps is structured. Overall it’s designed to take out of shape, overweight people to their best shape, in the fastest time possible while making it fun, safe and sustainable. + = BASELINE UNDERSTANDING Click here to read the baseline understanding of what CYBBC can and cannot do, what weight loss vs. fat loss programming looks like, what’s the difference between the two and how abs are made in the kitchen. Go ahead and click here for a refresher. WL & FL vs. Fat Loss-Muscle Building [...]
2011, P6, Week 1 Recap
Great Weekend to you! Gosh, don’t you love holidays and switching your brain from one thing to the next. This weekend I’ll be accompanying Vanessa to her friends’ wedding. It’s supposed to be a very gallant affair, it’ll be all over the radio today on Kiss 108 (if that’s the station Matty in the morning is on) and I think Vanessa said something about a Yacht. So, it should be a cool experience. Got my training in this morning and kicked my own butt again. New phases are TOUGH. Sweat was pouring like I just climbed out of a pool. At noon, I’ll get on the floor and roll / stretch for 30 minutes while listening to Pandora’s Black Eyed Peas station, while I get loose and [...]
Quarterly Testing
Saturday, June 11 upon completion of all measurements, which start at 7am, will be Quarterly Testing. If you're being measured, you'll want to bring a protein, carb shake or smoothee with you to consume prior to testing. Less is more in this case and if you want to have caffeine, you can, but not until after you're measured if measuring. Remember, physical testing tracks your strength & conditioning performance by testing your anaerobic conditioning, your lower body and upper body strength endurance, local muscle endurance and aerobic conditioning. Go ahead and click "Buy Now" below to sign up for Quarterly Testing. Boot Camp Physical Performance Testing Option 1 $30.00 // //
2011, P6, Overview
Phase 6 Overview https://bootcampboston.com/phase-overview/2011-p6-overview/ Phase 6 will be the last phase of the quarter and will be followed by Post Measurements and Testing. We’ll have 3 different routines, I call them, Workout A, B and C and each will be different, yet the same. The rep ranges for each workout will be around 10 reps, which induces hypertrophy, a fancy way of saying you’ll get a lot of shape (ladies) and you’re muscles will get bigger (fellas), normally hypertrophy training is good to add size or bulk up, but when you take out the rest periods (and starches / liquid calories) while introducing inverted rest periods (we rest less than we work), it reduces the chance for bulk, allows you to maintain your lean mass, gain favorable [...]
2011, P5, Week 3 Recap
Friday, May 13, 2011 Wow! That’s all I could think after watching each class go through Workout C for one last time. Did you see your teammates sprinting (training) as fast and as hard as they could? Think about it. These are moms and dads, bosses and employees, neighbors, sons, daughters, somebodies and heck even grandparents and they were busting their butts to get better. No B.S., no responsibilities, just people who were stripped of the weight (for a moment) that a full life brings, having fun getting better and they’re your teammates, you’re training buddies. It was so inspiring. Now think about this. Have you ever been a member of a gym? You walk around in the gym and it seems like a lot of people [...]
2011, P5, Week 1 Recap
Yesterday I cut the first tulip from the yard and Vanessa says, “Why are you doing that? They look so pretty, just leave it” and I replied, “because that’s why I bought the bulbs in the first place. So I could give fresh flowers to you!” Speaking of smart investments, having your own equipment is another one. This weekend I used my lacrosse ball to massage and loosen my feet. I used my massage stick for tight peronneal muscles and my stretch out strap and exercise mat for some breath stretching. I’ve got a pair of power block dumbbells, super bands, a jungle strap and valslides in my room for when I want to get a quick workout in. My desk chair turns into a bench, my [...]