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2010, P8, Week 2 Cardio Minutes

Cardio Minutes: Time Day 1 Day 2 Day 3 Total 6am 16 27 19 62 9am 17 25 20 62 6:30pm 16 25 16 57 Week 3 Goals: Rookies / Returning Boot Campers:  males = 175, females = 250 Please report your minutes below: Week 2:  ___minutes var gaJsHost = ((“https:” ==...
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2010, P7, Week 4 Recap

Man, I’m so excited.  Jay Z’s “Forever Young” song is playing on Pandora; you rocked the day 2 challenges; my butt / quads are sore from barbell bench lunges; I got 5 handstand push ups (on my way 20) and tonight Vanessa and I are celebrating our 1 year anniversary. This week’s...
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2010, P7, Week 1 Recap

You survived week #1.  How do you feel?  “SORE!”  Yes.  That’s what I’ve heard from many of your classmates and probably from you too if you told me.  You know first hand it’s no fun to be sore, but did you know there are ways to reduce your soreness?  See below to learn more....
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2010, P6, Wk3 Recap

Truth or Dare? If you said “truth” (c’mon, truth’s are easy, take be a risk taker – this is called peer pressure-wink), How many splurge meals did you consume this week? If you said “Dare!” (You’re a fearless risk taker aren’t you), I Dare you to complete 7 strength workouts,...
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2010, P6, Wk2 Recap

“Dear Coach Mike, Why is it that every time you provide a new stimulus for change to our lower body workouts, like today’s hip finisher, I find myself having to sit on the very spot that is most sore while I work.  I try shifting left, nope, sore!  I try shifting right, nope,...
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2010, P6 Overview

Beach Season = Beach Muscles and Outdoor Sports Season = Sports Performance Training By Mike Alves Maybe it’s not the best slogan for our phase # 6, but you get the idea.  It’s beach season so you want to look & feel confident on the beach and it’s outdoor sports season, so...
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2010, P5, RW Recap

2010 Change Your Body Boot Camps Phase 5, Recovery Week Recap Hello and happy hormones to you!  I’ve been rocking driveway strength workouts, cardio intervals at the beach (med ball slams paired with box jump intervals), morning mantra walks and being sucked in by the Lebron...
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2010, P5, Wk1 Recap

Did you know the fascia of the body has 9 receptors and a muscle has 1 receptor?  This means you can store more energy and perform more work if you use your fascial system to loco mote.  (Think Elasticity or why Kenyan runners can run so fast for so long). Did you know wh...
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2010, P5 Overview

Swagger into Summer Part 1:  4th of July Ready By Mike Alves My girlfriend tells me I have this swagger when I walk.  When I worked at BSC, my colleagues used to take turns doing Mike walking impressions.  I have no idea.  I’ve never seen myself walk or swagger, but if you say I...
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2010, P4, Wk4 & Recovery Wk Recap

Phase 5 Rookies & Any Returning Boot Camper Measurements & Orientation 8am, Saturday, May 29 Mackenzie Center. 1st come, 1st served. Man I am fired up right now. Why? Because you’re changing your body and your life.  See for yourself.  Check out the challenge week results...
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