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 [...]
2011, P5 Overview
Phase 5 will be comprised of a descending pyramid, (2) – 10 minute continuous circuits and an ascending pyramid. There will be (1) finisher, shoulders, and the conditioning will be band relays, tennis shuttles and baseball baserunning. The benefit of the pyramids will be a drop set or down the river effect in which you start with either a more complex exercise and/or a higher resistance and as the time progresses and you get tired, you decrease the exercise complexity (level) and/or resistance to maintain form and speed of movement. This will result in maximal motor unit / muscle fiber recruitment and yield strong, hard and tone muscles that become pumped up with blood. It’s a great feeling, at least the after affect, and something you most [...]
2011, P4, Week 3 Recap
Friday, April 15, 2011 TGIF, TGIG, TGIF! I love all seasons, but today and a few days this past week, certainly have felt special. J We’ve nearly completed one of the coolest, most challenging and arguably most fun phases in CYBBC history. I hope your experience mirrors these sentiments and your results complimented by them. Saturday’s Measurements will be a big day. We’ve got a great turnout expected, so there should be some significant changes recorded and earned. Remember as your coach, I’m here for you. Many people use me in different ways. If something doesn’t feel right, tell me. If you’ve mastered something and it’s becoming too easy, tell me. If your changes are slowing or not happening like you expect them to, tell me. That’s [...]
2011, P4, Week 2 Recap
Happy Monday to you! The flowers are popping, the days are getting longer and the Red Sox won their 2nd game of the season (woo-hoo!). Whether you care or not, it certainly makes being around Red Sox diehards much easier when the hometown team is winning. J Double Sessions. Last month I wrote to you about the 7-day routine and how you could double up sometimes if you needed to. Yesterday I snuck in a recovery workout consisting of rolling and stretching (10-15min) before a long car ride and then got a strength workout (60min) immediately following the car ride. It certainly allowed me to feel my best, cross 2 big rocks off my list and keep me pushing forward towards my goals. Building your training into [...]
2011, P4 Overview
Phase 4 Overview Say goodbye to skiing, snowboarding, basketball and hockey and other winter sports themed exercises and say hello to baseball, softball, lacrosse, tennis, Frisbee, running, cycling, swimming, gardening and other spring themed exercises and programming. Cool Features Some cool features about this phase are the return of Tabata Intervals (20:10), the 1st time ever introduction to CYBBC History of the 40 minute continuous strength & cardio interval circuit as well as the 1st time ever 20 minute, 45:15 Unilateral Strength Circuit. Everyone always loves Tabatas, because they’re hard, fast and short in duration, while making you feel and look great. You’re going to love the 40 Minute Continuous Circuit because it’s not only effective, but because time will fly by and you’ll be amazed at [...]
2011, Q2 Overview
Quarterly Overview This quarter the goal is to switch from primarily weight loss based programming to fat loss based programming, 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 sustainable, fun and safe. BASELINE UNDERSTANDING We use light weights -compared to, what you might be able to lift for 1 set of 5 reps, what you might want to carry to class or what you might find in a gym (125 lb. dumbbells for example) which prevents you from building muscle at a faster rate, which can increase your metabolism to a greater [...]
2011, P3, Week 3 Recap
Happy Hump Day to you! I hope this letter finds you well, recovering and looking forward to Phase 4. This morning, I hopped out of bed at 5am, was rolling on the floor and doing my movement prep by 5:15am and doing 40yd sprints in the dark at Saunders Stadium in South Boston by 5:35am. It was awesome, tranquil and energizing. Anyways, you should already have received your Challenge Workouts. Marisa and Jackie will be training tomorrow, Thursday at 9am and 6:30pm respectively at the Mackenzie Center if you want to join them and I’ll see you soon. Lots of good stuff so read on. This week’s agenda: Cardio Minutes Recovery Week Ask Mike Challenge Week GD Thank You Ski Tickets Shout Outs Measurements Phase 4 Cardio [...]