Week 4 Summary

Hello and beautiful 1st snow day of the season to you!  We’ve now completed 12 workouts with 6 to go.  You’ve shaken off the Turkey week rust and you’re about to go full throttle.  These next 2 weeks will be very exciting for you.  You’re familiarity with the workouts / exercises will be matched by your increased fitness level.  Your body should already have changed.  You should feel stronger with greater energy, fluidity of movement and happiness.  Your muscles should feel harder, more tone and firm.  Your clothes looser in all the right places and more fitted in the rest.

These last 2 weeks we’re going to break out the chisel and fine tune the rest.  We’re going to take your elevated fitness level and start setting more personal records (PR).  A personal record will allow you to associate even more fun with exercise because you can do more and really test your physical potential.  Hoo-rah!

And now…

This week’s agenda:

  • Theming of Last 2 Weeks
  • Personal Records
  • Snow Day
  • Cardio Minutes
  • Measurements & Testing
  • Recovery Week #2
  • My billing blunder
  • Change Your Body Challenge (CYBC)

Theming for Last 2 Weeks

Week 5:  Progression Week

Week 6:  Challenge Week

Progression week means you try 1 level up.  Simple as that.  Now as part of setting a Personal Record there are many ways.

  • Progress a level up in exercises
  • Do more reps
  • Take less rest (you don’t need to use all 200 seconds)
  • Use more weight
  • Do more work in the same time
  • Go faster

Personal records are fun because it means you’re getting better, faster, stronger, quicker, tougher, more athletic, …you’ve got skills.

A side benefit to setting personal records is your body changes; you can burn more fat, build muscle or lose weight.  You increase your stamina, cardiovascular endurance and speed.  There’s more, but we’ll keep it simple.  J

Challenge week will be the culmination of your boot camp phase.  Each workout day of your last week you’ll have a different challenge.  We’ll take the existing workouts and I’ll create a team challenge for you to beat.  It will be the hardest thing you do in all of boot camp, but believe it or not, you’ll actually like it and some say they love challenge week.

Snow Day Policy

If there is snow on the ground, but it is not snowing, class will most likely be on.

If there is snow on the ground and it is snowing, class will most likely be canceled.

If school is canceled and class is on, you are welcome to bring your child to the 9am class, so long as your child can remain calm on the stage.
Your safety is a priority to me, so if you don’t feel safe, don’t travel.

BUT, if you’re gut tells you, you can travel, then suck it up and get your butt over here.  Remember one of the reasons you’re taking this class is to get in better shape and self discipline will help you get there.  You want to be a little tougher.  You want to do things that other people can’t.  You want to feel younger, leaner and stronger.  It’s empowering.

On potential snow days, I’ll set my alarm for 3:30am (some of your peers travel from west of 128 to be here) and to check outside and send you an e-mail.  If shoveling is needed we’ll have enough time.

You can check your e-mail or you can call 617.268.6232 to get the most current snow update.

Consider time for the following:

  • packing equipment, change of clothes & meals
  • putting on your snow boots, gloves, hat, etc..
  • shoveling out driveway, car, scraping windshields
  • driving slow like you’re a senior in the south to make sure you arrive safely
  • unloading, changing footware and getting on the floor for 6am sharp.

For 9am classes if schools are canceled, main roads are plowed, class will most likely be on.  You are welcome to bring your children as long as they can be calm on the stage.

For 6:30pm classes, if there is a snow emergency and everyone is leaving work early (roads are packed with cars) class will be canceled.

Cardio Minutes:

Time Day 1 Day 2 Day 3 Total
6am 20 19 20 59
9am 20 20 21 61
6:30pm 20 20 20 60

Week 5 Goals:

Rookies / Returning boot campers:  males = 175 minutes, females = 250 minutes

Measurements & Testing

The last measurements & testing for 2009 will be on Saturday, December 19, from 6-8am.  I know the time is not favorable, but it’s the most reasonable time available between the 2 clubs and you really want to get your end of the year measurements in.

The 2010 M&T schedule may also change as now the B&G Club is going to be charging me for use of the gym, which they didn’t charge me for this year.  We may still have them, but I will have to charge you for the time.  Sorry.

So…M&T is like going to the doctors office.  You’ll want to peak for this day, do not have any splurge meals leading up to that Saturday as you’ll want to get your best possible recordings and give your best performance.  You will be ready.  J

Recovery Week 2

Wednesday, December 23 at 6am there will be a special Charity Boot Camp at the Mackenzie Center.  All boot campers are welcome to participate and are asked to bring a $20 check made out to the Sacred Heart Parish.

You will be learning the end of the year recovery workout that 3-month and 12-month customers will be receiving digital copies of.

My Billing Blunder

O.K.  If you noticed you haven’t been charged for boot camp lately it’s because I forgot to ask for your CSC code (the 3 digit # on the back of your credit card) on the billing agreement.  I will be calling you this week to ask you for it so I may process payment(s).

Thank you for understanding as I’m a new business learning as I go.

Change Your Body Challenge

2 Weeks left.  I’m ready to award $500 cash to our first place winner and cash to our 2nd and 3rd place winners.  You’re almost there.  Finish strong.  Plus we have a “makeover” prize for our top 3 winners and potentially 1-2 extras for our top boot campers of phase 9.  J

Cheers and great week to you!

Your coach,

Mike Alves

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