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 [...]
Ask Mike: I know this is the recovery week, but what exactly should I be doing this week – same level of cardio?
Hi Mike, I know this is the recovery week, but what exactly should I be doing this week - same level of cardio? Thanks - see you for phase 4! Mary Hi Mary, Great question. Recovery week is designed to allow your spirit, mind and most important in regards to boot camp, your body, to heal, recover and regenerate so as to return to a stronger and fresher state of being. I wrote an article about recovery week. To read it click here: Recovery Week Plan Perform the following active recovery workouts if you feel: Beat Up: S: NO strength C: (1) WL = 360 female/270 male of total cardio (can be weight bearing and non weight bearing) sprint intervals and non-sprint. (2) FL = 220-250 females [...]
2011, P3, Week 1 Recap
Bump, Bump, Bump, Pant, Pant, Pant…That’s the sound of my girlfriend, Vanessa, doing a Burpees paired with Marching in Place 20 minutes interval conditioning workout behind me while I write to you now. How cool is that and how lucky am I that my girlfriend also likes to train and makes time for it. J This week’s agenda: Cardio Minutes Guest Day 7-Day Routine ND & GST Nutrition Tip Active Lifestyle Tip Phase 3 Weekly Themes Rookies Shout Outs Ask Mike Cardio Minutes: Time Day 1 Day 2 Day 3 Total 6am 14 16 14 44 9am 23 17 7 47 6:30pm 18 17 7 42 Yes, this was a tough week for in class cardio minutes. We’ll chalk it up to the TRX learning curve. The [...]
2011, P2, Week 3 Recap
My uncle passed away this week. It made for a very emotional week. There’s nothing like losing someone to remind you that you get only 1 shot at this life and you better make the most of it. With that being said your upcoming recovery week is a great week to address important things like catching up on sleep, spending more time with important people including yourself, getting more cardio minutes in and/or continuing to push forward on your 2011 goals by completing highly effective, results-yielding challenge workouts. This week’s agenda: Cardio Minutes Weekly Themes Recovery / Challenge Week TRX Workout Post Measurements Ask Mike Shout Outs Facebook School Donations Phase 3 Cardio Minutes: Time Day 1 Day 2 Day 3 Total 6am 20 21 21 62 [...]
Ask Mike: What’s the difference between weight loss & fat loss?
Hi Mike, What is the deifference between fat loss and weight loss? Isn't it ultimately the same thing? Thanks. Linda Hi Linda, Thanks for your question, it's a great one. Definitions: Fat loss occurs when the weight of your fat mass decreases and/or your body fat % decreases. Weight loss occurs when your body weight decreases. Fat Loss The main difference is that you could decrease your fat mass and your body weight on a scale could also decrease (you lost fat) or it could increase (you gained more muscle than the fat you lost) or stay the same (your fat loss was equal to your muscle gain). Weight Loss Where as with weight loss, the main goal is to just see the scale read less and [...]
2011, P2, Week 2 Recap
Have you ever had one of those training sessions, where you didn’t think you could finish and had to talk yourself into just 1 more rep, just 1 more exercise, just 1 more set or round. That was today for me. I felt super strong, had a great nights rest, ate a full breakfast and even had plenty of time before my workout to digest, but it still almost got the best of me. Today was conditioning. 5 rounds of the following w/ 1 min rest in between. Lateral Skaters x 8 each Explosive Close Grip Push Ups x 10 Squat Jumps x 10 DB Plank Rows x 8 each (this is the exercise that was toughest each round) DB Swings x 15 At first glance, it [...]
Ask Mike: Do you know of a good Massage Therapist?
I've been asked a few times recently who I recommend for masseuses (massage therapists) specifically for Tennis Elbow (Lateral Epicondylitis), the pain one feels on the outside of the elbow from repeated or strenuous pulling activities and for shoulder discomfort resulting from a combination of poor posture and overhead activity. Here is my recommendation: Massage Therapist: Chris Larson, NCTMB, NCPT, A Deep Tissue & Muscular Orthopaedic Rehab Specialist. Chris works out of: Joint Ventures, Kenmore Square 654 Beacon Street Boston, MA 02215 and Mike Boyle Strength & Conditioning 29 Draper Street, Woburn, MA 01801
2011, P1, Week 3 Recap
This week’s agenda: Cardio Minutes Weekly Themes Recovery / Challenge Week Guest Day ND & GST Post Measurements Nutrition Tip Quotes You’re Invited Phase 2 Cardio Minutes: Time Day 1 Day 2 Day 3 Total 6am 21 21 21 63 9am 22 24 20 66 6:30pm 21 21 21 63 Recovery Week Cardio Goal: Rookies / Returning Boot Campers Weight Loss (WL): 175 males / 250 females Fat Loss / Weight Maintenance (FL): 125 males / 190 females; primarily interval sprint based Performance: ask me Click here to review interval training program handout and for examples of workouts When reporting minutes via email, if you're using the fat loss / weight maintenance goal, please denote it like this: FL your cardio number min. If your goal is [...]
2011, P1, Week 2 Recap
Boston, MA It’s late Sunday night. Pats just got outplayed by the big talking Jets who backed it up. Ugggh! Anyways. Now that Sundays are free more time for fun activities, like Snow Shoveling finishers with friends. J Joke! Happy MLK day to all. Martin Luther King was great man who taught us to stand up for civil rights without being violent. It worked and we have a better country and world because of it. Now Americans are standing up to fight obesity and disease by choosing to live an active lifestyle and get back to eating whole foods vs. processed and packaged foods. We’re building stronger communities and families as a by-product, but we’re not close to where we need to be, so we’ve got to [...]
2011, P1, Wk1 Recap
Great Friday to you! Week 1 of Two-Thousand and Eleven is nearly in the books and you’ve got a great jump start on your new years’ goals / resolutions and an even bigger one over people who have yet to get started. If you’re anything like me, you L-O-V-E being the minority and having the path of least resistance when working towards your goals. This means whatever the majority is doing is often times not what you want to be doing. Often times what the minority is doing is what you want to be doing and what you are doing. You’ve not only set health & fitness goals, built exercise into your lifestyle, but you’ve scheduled it into your lifestyle. You found a coach to guide you, [...]