Change Your Body Boot Camps, 2014 Recap Video




This is CYBBC’s 2014 Challenge Workout Recap Video. It is a compilation of workouts performed in class over the year.

CYBBC offers group personal training for health, body transformation and performance. We are not a class you can just show up to, but rather a program built around phases with start dates and end dates. A phase is 4 weeks long, consisting of 3 weeks of face to face coaching, spent learning a program, followed by a 4th week in which you do the program on your own. We track your measurements at the beginning and end of every phase and your physical performance quarterly.

Our members are busy people, of all different shapes, sizes and ages, who want a coach who cares, an effective program to follow and a motivating group of people to train with. They want to be held accountable, have fun, lose weight, tone up, get in shape, learn new things, make friends, not get injured, perform better and become their best self.

We teach do anywhere workouts, using minimal equipment that you bring, in a high intensity strength & conditioning workout, that is thoughtfully planned, safe, periodized, progressive and set to time and provides multiple exercise levels to accommodate the different fitness levels of the participants.

If you’re looking to get in your best shape, change your body and transform your life and you could use the help of a coach, a team and an effective program, please sign up at http://bootcampboston.com.

80-20 Principle Applied to Training Environments

Change Your Body Boot Camps, Newton’s 1st Body Transformation Boot Camp that guarantees results for busy people, has released its 2012 Training Calendar. Click here to view.

Hello and good day to you!

One of the great things about your local Newton Boot Camp is the training environment. You see, the reason CYBBC has so many clients with success stories is because it has developed a system for yielding results and one of those systems is it’s training environment.

Have you ever heard of the 80 / 20 Principle. The 80 / 20 Principle, made famous by the Italian Economist, Vilfredo Pareto, and paraphrased here from Tim Ferris’ book, The 4-Hour Workweek, showed that 20% of Pareto’s Peapods yielded 80% of his peas or that 20% of the population yielded 80% of the wealth. The unique thing about this Principle is it can be applied to many contexts including training environments.

Here are some examples showing how training environment can lead to improved health, body transformations & performance.

• membership based gyms:

80% of members who do show up, don’t train on a plan, 20% do train on a plan.

• gym based, group exercise classes:

80% of group exercise classes are NOT programs, just workouts of the day. 20% are programs.

• general vs. custom programming


 

80% of programs are general and do not address imbalances or injury history, are not flexible, are not periodized or progressive and do not guarantee results. 20% of programs are customized to address imbalances & injuries, are flexible, periodized, progressive and guarantee results.

• gym equipment based workouts vs. do anywhere workouts



80% of programs are built around equipment found at a gym. 20% of programs are designed to be done anywhere you find yourself, with most any equipment available or even none at all.

• personal training studios



80% of PT Studios train 1 person at a time leaving the support & motivation soleley up to the coach. 20% of PT Studios train semi-privately using the collective support & motivation of the group to motivate the individual.

• membership boot camps



80% of boot camps accept anyone who can afford training to join. 20% of boot camps accept only the right people they want to train.

• short term results vs. long term sustainable results



80% of premium programs base their results on quick fixes (think “jumpstart” diet programs) to yield immediate results without consideration of the long term health, body composition and performance costs related to these sabotaging habits. 20% of premium programs yield both short & long term results by teaching sustainable habits to overcome the highs & lows of life.

• Good vs. Great



80% of coaches just want a paycheck and a place to go each day. 20% of coaches want to be the best they can be, the best in their area and the best in their niche.

• Fun



80% of training environments are low energy, no fun, filled with complaining people leaning on equipment, walking around aimlessly, watching tv or reading where people don’t really want to be. 20% of training environments will be high energy, exciting, motivating & fun places you want to be.

The Lucky 20%



Basically 20% of the people who set 2012 Health, Body Composition and Performance related goals will yield 80% of the results. These people are most likely to train in a high energy & fun environment where everyone is on a flexible and customized, long term sustainable, results-oriented, do anywhere program, that is not dependent on gym based equipment, which uses the motivation of a highly selective group of motivated people who are ready & committed to train, who are not complainers or whiners and are led by a coach who will accept nothing but the best for his/her clients, his/her program and his/herself.

The Unlucky 80%



The other 80% of people who set 2012 Health, Body Composition and Peformance related goals will yield 20% of the results if any. These people will go through the motions when they show up because they don’t have a plan, their accountability isn’t strong enough, they’ll most likely get hurt trying to train too hard in a workout that is not progressive or from having low energy from following a “jumpstart” nutrition plan. They’ll watch too much tv instead of watching the sweat slalom off their nose. They’ll lose momentum becaues their program is not fun, it’s not flexible, it’s dependent on gym based equipment and they’ll grow tired of being surrounded by negative nelly’s and coaches who don’t care.

In closing, Change Your Body Boot Camps has a system for delivering sustainable results in a safe manner and part of that system is its training environment. Phase 1 begins, Sunday, January 1 at 8am with Measurements & Orientation. The 1st day of training begins, Monday, January 2. You can learn more about our 2 convenient locations and flexible training times by visiting our website, bootcampboston.com.

Happy New Year!

Yours changing lives,

Mike Alves

Newton Personal Trainer
Newton Boot Camp

p.s. here’s the link for the schedule.
p.p.s. here’s the link to try us out.

Relaxation

You ever feel like your day is totally packed, you have no time to breathe or think or god forbid eat, drink or exercise?


Really!?!? What’s that like, I’ve never experienced that? Joke, I’m just kidding.

Today one of my clients was off. I decided after watching her struggle through her outdoor conditioning, that I would cut out 5 minutes and use it for something special.

I asked if she had a picnic table in her back yard. “Yes”, was her reply. I say, “O.K., we’re going to finish in the back with some stretching. Does that sound cool?” “Yes” was her reply”

I lead her through 5 minutes of body weight stretching and then I ask her to lie on her back on her picnic table with her knees bent & feet on the bench.


I tell her, “O.K., here’s what you’re going to do. You’re going to lie on your back, with your eyes closed and we’re going to spend 5 minutes relaxing. 1 minute on each of the 5 senses. Ready?”

“Yes!,” she said.

Minute 1: Hear

“O.K. Eyes closed. I want you to listen. Listen to all the sounds around you. Listen to the birds, listen to the air, your breathing, my voice, the traffic off in a distance. Separate each sound and listen to all the different sounds.”


Minute 2: Smell

“Now smell the air. Can you smell the grass, the flowers, the trees? Can you smell yourself, your hair, your clothes, your scent? Can you smell your breath? Take a big breath.”


Minute 3: Touch

“Now feel your body. Feel your feet. Feel your sneakers, the foam insulation, the treads, the wooden bench. Feel the picnic table. Feel your shirt, your shorts. Feel hair, just hanging. Feel your knees, your butt, and your shoulders. Feel the air as you breathe. Take a big breath. Feel the limitless air you can consume.”


Minute 4: Taste

“Taste your mouth. Imagine how water tastes when you’re thirsty. Imagine today’s workout, when you asked for a water break. How did the water taste. The coldness, frost on the glass. The ice. Was it refreshing? Taste how clear & pure it was. How satisfying. Now imagine your favorite food. How does it taste. How does it taste as you roll it around in your mouth. What does it taste like? Is it hot, cold, hard, soft, squishy or crunchy? Is it sweet or salty?”

Minute 5: See

“Now visualize something beautiful. Imagine your favorite place. Is it the beach, is it home. Is it a country or a resort? Are you with people, your husband, your daughter, and your friends? Are you by yourself? What’s the weather like? Is it warm or cool? What are you doing? What are you wearing? Are you laughing? Why is this beautiful? Why is this a favorite place?”

“O.K., now wake up. How do you feel?”

Silence and a foggy smile. “C’mon, let’s go back inside”, I say”

“Where did you learn that?” she softly says, while still awakening.

“In a relaxation class in college, different books, conferences, here & there.”

“That was great!” she says.

“Thank you! I figured you were a little beat up today and could use something special. So, I subtracted 5 minutes from something important (conditioning) to give you 5 minutes, to reboot & recover. Was it good?”

“Yes, it was great!” was her reply.

I said, “Sometimes your day is so packed, you’re tired and you need energy, but coffee isn’t doing the trick. You decide, f’ it, I need to reboot and take 5 minutes for myself. You can nap or do relaxing meditation like you did today. I often use this trick. I’ll sleep in my car, at my desk, in a park, on the sofa, or I’ll go for a walk, lie on a foam roller, anything. Just 5 minutes to slow things down, clear my head & reboot my system. It’s amazing how 5 minutes can feel so long and powerful. It doesn’t recover you completely, but it sure makes you feel better or more able to conquer what lies ahead. Do you agree?”

“Yes!” she replied still groggy.

5 Minutes. Because you’re worth it!

Yours in living the active life,

Mike Alves

Newton Personal Trainer and Newton Fitness Boot Camps

Planar Training

>


Anyone ever trained body parts before?

For example:


Body Part Programming


Day 1

Day 2

Day 3

Day 4

Day 5

Chest

Legs

Back

Shoulders

Arms

Or

Chest & Tri’s

Legs & Shoulders

Back & Bi’s

Or

Chest & Bi’s

Legs & Back

Shoulders & Tri’s

Legs & Abs

Or

Chest & Back

Legs & Sho

Bi’s & Tri’s


I used to, when I first started training as a personal trainer because that’s what everyone else did and I figured that’s what I was supposed to do. Then realized I knew better and started modifying my workout so my clients and I could train like athletes yet earn the aesthetic results of a body builder. Or another way to say it is to train movements, not body parts.



This modified type of training now looked like this:



Movement Programming



Day 1

Day 2

Day 3

Day 4

Day 5

Total Body:

Knee Push

(legs / DB Front Squats)

+

Horizontal Pull (back / Seated Row)

+

Horizontal Push (chest / Push Ups)

+

Lateral Flexion (obliques / Side Plank)

Total Body:

Hip Pull

(legs / Dead Lifts)

+

Vertical Push (shoulders / Overhead Press)

+

Vertical Pull (back / Chin Ups)

+

Hip-Trunk Pull (lower abs / Hip Lifts)

Total Body:

1-Knee Push (legs / Lunge)

+

Horizontal Pull (back / DB Row)

+

Vertical Pull / Push

(biceps & shoulders / DB Curl to Press)

+

Sho-Trunk Rotation (obliques & abs, Seated DB Trunk Rotation)

Or

Upper Body

Lower Body

Upper Body

Lower Body

Vertical Pull (Chin Ups, back)

+

Horizontal Push

(Incline Bench Press, chest)

+

Horizontal Pull (Face Pulls, upper back)

+

Diagonal Extension (Cable Raise, abs & obliques)

Knee Push (Front Squats, legs)

+

1-Hip Pull (Single Leg Dead Lift, legs)

+

1-Knee Push

(Lateral Lunge, legs)

+

Lateral Flexion (Side Plank, obliques)

Vertical Push (Barbell Overhead Press, shoulders)

+

Horizontal Pull (Seated Row, back)

+

Vertical Push

(DB Lateral Raise, shoulders)

+

Diagonal Flexion

(Cable Chop, abs & obliques)

Hip Pull

(Dead Lift, legs)

+

1-Knee Push (Side Step Up, legs)

+

Hip Pull

(Good Mornings, legs & sho-trunk pull)

+

Hip-Trunk Pull (SB Tuck, abs)


Notice how the first table consisted of body parts only and the second table consisted of movements, an example exercise and then the body part. Now some of this may look familiar and some of it may not, just bear with me as you should understand better when the third chart comes up.


Well now, I just came across this article by Fraser Quelch of Fitness Anywhere, the makers of the TRX Suspension Trainer. It was very stimulating and I had to read it twice to fully grasp it. Heck, I’m writing about it now to help reinforce what I learned.


He talked about training not only movement patters like the table in the middle, but also planes of movements (sagittal, frontal and transverse or in laymen’s terms forward & backward, side-side & rotational movements). This really made a lot of sense to me and I was definitely incorporating this ideology with my core training, my performance athletes and the majority of my programming, but I didn’t think I needed to use it with all of my clients across the board.



Why?


It’s not like they’re going to use these motor patterns and there are other more immediate concerns to be addressed like correcting muscle imbalances, rehabbing an injury and changing body composition.


Well, Coach Quelch talked about the human body being made for locomotion (movement) and muscles contributing to that movement. Not train the muscles and then hope they can help you move. It’s train the movements and still get great looking muscles. If you train the muscles, you get crappy movements like stereo-typical body builders running on hot sand. See the video below.




See what I mean. AND when you train movements, you’re less likely to get injured because you create better balance and coordination, kinesthetic awareness and functional strength. You also look more athletic (because you are) and have better stamina.




Another reason it rang home to me is I’m a novice snowboarder.


I’ve been practing for the last 3 years and am better, but still find myself on the green and blue trails. Why? Because I’m practicing my turns, getting comfortable riding heel side and toe side with both my left leg leading and my right leg leading. I also want to be able to do 360 degree turns because sometimes it happens and on the diamond and double diamond trails you have less wiggle room for error and need to be prepared.


So…, even though I can get down the mountain without falling if I just ride normal, I practice new motor patterns or train new motor engrams as Quelch alludes to, and sometimes I do great and sometimes I fall on my butt. I love it though, because I get better every time and soon I’ll be that snowboarder flying down the mountain with incredible control.


Back to planar training.


Here’s what a new program might look like for a fat loss, weight loss or pre-season sports performance client after reading Coach Quelch’s article.



Planar Programming


Day 1

Day 2

Day 3

Day 4

Day 5

Total Body

Sagittal Hip Push

(DB Front squat, legs)

+

Transverse Shoulder Pull:

TRX or Jungle Strap Inverted Row, back)

+

Sagittal Shoulder Push (Feet Elevated Close Grip Push Up, chest)
+

Frontal Trunk Pull

(Side Plank w/ Rotation, obliques)

Total Body

1-Transverse Hip Push

(Side Step Ups, legs)

+

Frontal Shoulder Pull

(Pull Ups, back)

+

1-Frontal Hip Push

(DB Lateral Lunge, legs)

+

Sagittal Trunk Pull

(Stability Ball Rollouts, abs)

Total Body:

Sagittal Hip Pull

(Dead Lift, legs)

+

Frontal Shoulder Push (DB Overhead Press, shoulders)

+

Transverse Shoulder Pull

(Cable Face Pulls, upper back)

+

Transverse Trunk Pull

(transverse, MB Wood Chop, obliques/abs)

Or

Upper Body

Lower Body

Upper Body

Lower Body

Sagittal Shoulder Pull (Chin Ups, back)

+

Transverse Shoulder Push

(Incline Bench Press, chest)

+

Transverse Shoulder Pull (Cable Face Pulls, upper back)

+

Transverse Trunk Push (Cable Raise, abs & obliques)

Sagittal Hip Push (Front Squats / legs)

+

Transverse 1-Hip Pull (Single Leg Dead Lift , legs)

+

Frontal 1-Knee Push

(Lateral Lunge, legs)

+

Frontal Trunk Pull

(Side Plank, obliques)

Frontal Shoulder Push (Barbell Overhead Press, shoulders)

+

Sagittal Shoulder Pull (Neutral Grip Seated Row, back)

+

Frontal Shoulder Push

(DB Lateral Raise / shoulders)

+

Transverse Trunk Pull

(Cable Chop, abs & obliques

+

Sagittal Hip Pull

(Dead Lift, legs)

+

Transverse 1-Hip Push (Side Step Up / legs)

)

+

Frontal 1-Hip Push

(Lateral Band Walk, legs)

+

Sagittal Trunk Pull (SB Tuck, abs)


Notice I tell you the plane of movement, the body region, the type of movement, an exercise and the body part. Call it the evolution of training back to square one.



Now what does this all mean. It means programming & training will be more fun. Bodies will move better, posture and muscles will be balanced and people will still look great aesthetically.


To read Fraser’s article or purchase his TRX click here.


Yours living the active life,



Mike Alves


www.mikealves.com

Sprint into Spring with Change Your Body Boot Camps

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