Get, Give, Get: Get a follow along Ab Workout, Give A Back Pack and Get A Month Pass to CYBBC.

Happy hump day!

 

 

I hope you’re day is going awesome and you’re loving the fact that you don’t have to water the flowers today.  I am.

 

 

 

In any event, I’m feeling really good b/c I rocked out a great 260 rep strength workout,  had a nice lunch and had 3 really cool things I wanted to share with you.

 

 

 

1.  Get A Follow Along Ab Workout 

 

 

One of my clients, Nasrin, asked me this great question about whether she should keep losing weight to tone her stomach OR focus more on plank & crunch work.  This was such a good question and with her permission, I created a really cool “Ask Mike” blog post about it and I’d like to share it with you.

 

http://bootcampboston.com/ask-mike/i-still-have-belly-fat-should-i-continue-to-lose-weight-or-focus-more-on-planks/

 

 

If you want a short (5-18min) & effective total body ab workout to help tone your stomach, once you reach your body weight goal, and some effective & equally short results-oriented strength workouts to help you tone everything else, click here.  You’ll get to see Coach Mike, busting his butt, to show you “live”, how intense your effort needs to be in order to make change happen.  I even get tired, sometimes go on my hands & knees and even lie down on my face b/c I get so exhausted (the end of CW#1).

 

Go ahead:  click here to see Nasrin’s Ask Mike question with my answer and get a follow along Ab Workout + 3 Follow Along Challenge Workouts.

 

 

2.  Give A Back Pack & Get A 1-Month Pass to CYBBC

 

 

I’ve been in the giving mode lately.  It started with my cousin selling wrist bands b/c his mom / my aunt got cancer, then Springfield College, my alma mater, which was hit hard by the tornadoes lost its beautiful tree line along the Massasoit shores (SC is a beautiful campus and the Harvard of Exercise Science in my biased opinion) and then I learned about this really cool program started by the City of Newton Health & Human Services department, that is collecting back packs & school supplies to give to underprivileged kids in Newton.  I don’t know about you, but I sure love to learn and nothing made learning as fun in grade school as writing in my new “trapper keeper” with my cool NFL pencils and crazy erasers and rocking out with my sweet maroon, Jansport back pack with tons of cool pockets (and hidden one’s too).

 

Anyways, I called the Health & Human Service Dept and asked them how many they were collecting (200) and how many they still needed (50), so I thought I’d ask you if you wanted to help too and if you did I’d do something really special for you.

 

Here’s the deal.  Help me collect 50, 48 more bags and school supplies (see above) by donating $50 worth of goods, by 5pm this Friday, August 17, 2012 to the Main Office at the John M. Barry Boys & Girls Club and be sure to let them know and me know you did it, and I’ll gift you (1) Full Access Pass to A Phase of Boot Camp ($268 value) redeemable by anyone who is a good fit for us, including new members AND past members who aren’t currently under a membership agreement.  Current members may gift the certificate or sell it to someone who they feel is a good fit.  Gift certificate expires in 6-months (February 16, 2013).

 

 

Give & Get Specifics

 

  • 48 more bags needed for underprivileged kids
  • Donate a back pack and school supplies worth $50.
  • Do Good & Feel Good.
  • Get a 1-Month, Full Access Pass to A Phase of Boot Camp ($268 value)
  • Redeemable by people who are a good fit for CYBBC.
  • Including new members AND past members not on a membership agreement.
  • Current members may gift or sell the gift certificate.
  • Expires in 6-months (February 16, 2013).
  • Drop off by 5pm, Friday, August 17, 2012 to the John M. Barry Boys & Girls Club Main Office (Edinboro Street), 675 Watertown Street, Newton, MA  02460.
  • Send Coach Mike an email, mike@mikealves.com to tell him you did this.

 

 

Get, Give, Get Summary

 

If you’ve got belly & side fat and you’d like to get a fun, follow along video you can do to help tone your midsection, click here.

If you give a back pack & supplies, you’ll feel really good about it and…

…you’ll get a 1-Month, Full Access Pass to A Phase of Boot Camp.

 

 

Thank you for reading today.

 

 

Yours living the active lifestyle,

 

Mike Alves

 

p.s.  Go check out Nasrin’s “Ask Mike” question here.  Follow along with the video, then while you’re flying high and feeling tight & solid in your gut, go drop off a new back pack to the B&G Club.

p.p.s.  No one ever says, “Wow, I really regret that workout!”

p.p.p.s.  No one also ever says, “Wow, I really regret helping those kids!”

1-Leg Dead Lifts: “less sore week my a**!”

“Less sore week my ass!…”  is an email quote I received from Super Client, Alicia, this past Monday following our “…killer Monday workouts…”. Continue reading

Aesop’s Fable: Farmer, Goose, Golden Eggs and Body Transformations


It’s the New Year, a fresh start, a clean slate and a new beginning. It’s a time to reflect, goal set and “resolve”, right? Right!

I have a question for you. Did you get sick after the year-end holidays and/or at the start of this year? I did. And that is very un-Mike Alves-like (yes I just wrote that). Why did I get sick? Because I focused on producing, on what I could do, get done, finish, achieve, etc…and didn’t keep my normal balance. I started living like everyone else and I stopped training like no one else. My immune system suffered and I paid the price.

Since I love the start of a new year for all the reason above and due to my cold, the colds of my clients and my grand writing of the 2012 Change Your Body Boot Camps Macrocycle and programs, I was reminded of Aesop’s Fable, The Goose with the Golden Egg.

The story goes like this,

One day a countryman going to the nest of his goose found there an egg all yellow and glittering. When he took it up it was as heavy as lead and he was going to throw it away, because he thought a trick had been played on him. But he took it home on second thoughts, and soon found that it was an egg of pure gold.
Every morning the same thing occurred, and he grew rich by selling his eggs. As he grew rich he grew greedy; and thinking to get at once all the gold the goose could give, he killed it and opened it only to find nothing.

Moral of the Story: Greed often overreaches itself.

Well…I overreached. I attempted to squeeze out every last ounce of results I could and I didn’t take care of myself the way I normally do. Stephen R. Covey author of the NY Times best seller, The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change, would say that my P/PC balance was off and Aesop would say I was greedy. “P” stands for Production and “PC” stands for Production Capability.

In our wonderful world of bigger, faster, stronger, where many strive for the American Dream, there is a tendency to focus on Production (the Golden Eggs) and neglect Production Capability (the Goose).

If you desire to achieve or produce more and net golden eggs, you also must schedule time to take care of the achiever or producer, the goose, and focus on your production capability.

If you want to get a better job or earn more (Production / Golden Eggs) you often have to work more, acquire more skills & knowledge and/or take on more responsibility (Production Capability / Goose).

If you want to lose weight, lose fat, build muscle, run faster, get stronger, break a personal record, change your body, …stay healthy…, etc…and focus on your production or net golden eggs you have to change the way you think, eat, move, sleep, drink, train, … i.e. you’ll have to change your lifestyle and also focus on your Production Capability and thereby take care of the Goose.

In closing. Life is more exciting when you’re producing something and you can increase the rate, quality AND duration of your production if you not only give focus to your production capability, but prioritize, schedule and DO it. When you take care of the Goose, yourself, you can sustain production of Golden Eggs, your results, for a longer period of time. If you make this a habit, addressing your production capability, and adopt this balanced lifestyle, you’ll reap the rewards over your lifetime.

Imagine all of the Golden Eggs the farmer could have had over his lifetime if he took care of the goose.

Here’s your chance. Take it! I am.

Yours changing lives, including my own,

Mike Alves

p.s. Newton’s #1 Body Transformation Program, Change Your Body Boot Camps is in its 4th year of helping Busy People address their production capability.

p.p.s. If you want to try us out for FREE, apply here:

Change Your Body Boot Camps,
Newton, MA

Newton Personal Trainer
Newton Boot Camp

Earn and Burn Baby!

Thanksgiving is upon us and boy am I ready for some cheesecake. Yup, I said it. I heart cheesecake. Now, don’t get me wrong, this is on the “bad” list, its a splurge meal, its part of the 10% cheat meal, etc…, but I know a secret that I’ve shared with my clients and I’ll share with you. It’s called earn and burn. Catchy isn’t it. 🙂

Earn & Burn

Earn and Burn simply means to earn your calories by burning your calories. Create a caloric deficit before, enjoy your meals and expend additional calories after. Get it? It’s simple right? Most people either have never thought about this or if they did, weren’t really sure how to do it.

Enter…the Mastuh Trainuh! 🙂

Here’s what you do. Call your friends, family or loved ones you’ll be spending Turkey day with and ask them if they’d like to join you in an “earn & burn”. Decide what you want to do. It could be a long, looping walk around town, a 5k (3mile) Turkey Trot or a 30-45minute Fat Loss Workout. It can be something else too, just remember it should either be of long duration or highly exertional. If you choose the walk, shoot for an hour looping walk. If you choose the run, have fun and make sure to warm up & cool down. The more calories burnt the better. If you choose a fat loss workout, intensity with minimal rest is key.

What’s a fat loss workout? Great question.

A fat loss workout is a high intensity interval training workout. It can be done anywhere, anytime with most any object.

Wanna see a fat loss workout in action? Click play to watch the video.

Did you see people just like you in the video? Most anyone can do this workout. Use more weight if you’re in better shape, use less weight or none if you’re out of shape. Rest if you need to. Not too intimidating and maybe it even looked interesting or dare I say, “fun”. 🙂

Back to earn & burn.

Next comes the holiday meal we’ve all been waiting for. Mmmmm, mmmm, look at all the good food. Go and enjoy your dinner and your company, savor each forkful and leave room for dessert, if that’s your thing, just don’t eat the cheesecake, I heard it was gross. (wink)

The final burn

After the big meal, go for a “Last Name” family Walk. We do an “Alves Family Walk” and because its New England we’re all bundled up. Doesn’t stop us though. It’s tradition. Sometimes we even do it before dessert, o.k. we maybe did that once, but we tried it. Not every one joins us, but the majority do. We go for a big walk, everyone together, little circles form talking about who knows what. Then we come back and fight over seats on the sofa. 🙂 Sound familiar?

So do you think you can do an earn & burn this year?

Would you like a fat loss workout to do and share Thanksgiving morning?

If you said yes, you’re in luck.

Fat Loss Workout

The Freaky Fat Loss PUMP-kin Workout is finally done and ready to be shared. It was supposed to be a copy and grew to a mini e-book, but its ready and I’m excited to share it with you, free of charge. To receive it, just comment below “More PUMP-kin Workout Please” with your e-mail address written like this: username(at)domain(dot)com. I’ll e-mail it to you asap.

That’s it. No strings, just my way of giving back and fighting fat.

(I’m still hoping to post it for easy download, but all of the pictures, descriptions and content has made it too large to host on my website. E-mail works fine as I’ve already sent it to myself).

Happy Thanksgiving to you and yours.

Your personal coach,

Mike Alves

www.mikealves.com

PS if you take the leftovers, keep earning & burning through the weekend.

PPS this is my first e-book, so feedback is very welcome.

PPPS Change Your Body Boot Camps begins Monday, December 1st. To learn more visit, http://www.mikealves.com/cybbc.html

Newton Tab and Great Client Feedback

Great News and wanted to share it with you all.

The Newton Tab, a local publication in the town I do most of my training out of, responded to a story pitch/news release I sent them and said they would attend the Freaky Fat Loss PUMP-kin Workout and write a story about it.

So excited, I can’t write fast enough.

AND if that wasn’t great news, well I’ve got something that can top it.

One of my clients reported that 8lbs has miraculously disappeared in the past 2 weeks since we’ve regrouped and refocused and this is only the beginning. 4th Quarter Programs are beginning this week and my clients are going to be the talk of every holiday party they attend in the coming months. AND they’re either going to stick to their nutrition plan at these parties or they’re going to save up and use those nights as splurge meals. Right? 🙂

(calm down Mike, go lift something heavy)