gobble, gobble


Gobble, Gobble Turkey Toss, Give to Hungry Learn Fat Loss

Friday, November 16, 2012 @ 7pm

At the Mackenzie Center, 1337 Centre St, Newton Centre, MA  02459

Presented by Mike Alves of Change Your Body Boot Camps

To Benefit the MHSA/Bristol Lodge of Waltham.


Mike Alves of Change Your Body Boot Camps is announcing the turkey donation fat loss workout event to remember with the 4th Gobble, Gobble Turkey Toss, Give to Hungry, Learn Fat Loss Charity Boot Camp Workout.  This event will provide food to hundreds of people during the Thanksgiving holiday and take the givers through a great fat loss routine they can do anytime, anywhere with most any object, even a back pack filled with canned goods or books.



The fat loss routine will be 45 minutes of total body interval training using only your body weight and the weight of the loaded back pack you bring. You’ll be warmed up and cooled down; we’ll address every functional movement pattern, work your holiday storage system (e.g. your core) and end with a “finisher”. The best part is, it will allow people of different levels of fitness to train together because it is time based and includes exercises for beginners to advance. It will be fast, fun and you’ll understand how to exercise to lose fat in the shortest amount of time.



The MHSA/Bristol Loge Meals of Waltham is a soup kitchen that will be providing Thanksgiving Day meals to individuals and families in need. Help ensure that no person is turned away this holiday season.



All attendees are asked to do the following:



  • Donate a FROZEN turkey which will be “tossed” from person to person at the end of the workout while loading the giving truck. All sizes of turkeys welcome.
  • bring a water bottle, hand towel and gloves (your hands will get cold passing what could be 100 turkeys)
  • a cooler to keep your FROZEN turkey frozen while we exercise.  please bring labeled cooler (so you don’t mix up your cooler w/ someone else) w/ turkey inside.
  • a back pack filled with dumbbells, weights, a medicine ball, a pumpkin or canned goods that you will use to exercise with (15-30lbs for women, 30-60lbs for men)
  • wear fitness attire
  • Rsvp by filling out contact form below to reserve your spot as there are only 100 spaces available.



Frequently Asked Questions:


“Mike, why are you doing all these charity events?” Why not? Seriously, Getting people in shape is what I do for a living. Getting you to break habits like overeating and not burning & earning is all part of it. Giving to others is a way to make you feel good about yourself and tie it into something you may not love yet, like exercise.


“Mike, why do I need to bring a labeled cooler?” Great question. The Mackenzie Center, our host venue has many services and programs to offer, but a walk-in freezer is not one of them. I could have the “giving truck” arrive for the start, but I feel the minor inconvenience of lugging a cooler, will be worth the experience of the turkey toss. That’s when you’ll really feel the power of celebrating the holidays, exercise and giving.


“Mike, what’s the workout going to be like?” Fast and as challenging as you are willing to make it. There will be music playing in the background, the exercises will be time based, each person will have a choice of 3 different levels to choose from for each exercise. You’ll be warmed up, train your core, do a total body strength circuit, experience a finisher, do the turkey toss and conclude with a static stretch.


“Mike, why do I need to bring a weighted backpack?” The backpack and your body weight will serve as your resistance for the day. It is also a symbol that you can exercise anywhere, anytime, with most any object, even a weighted back pack.


“Mike, what should I put in the back pack?” You can put books, a medicine ball, dumbbells, canned goods, a pumpkin, anything really.


“Mike, what if I want to do more or less weight than you recommended?” Go for it. Use less weight if you are in less shape and more weight if you are in better shape. The heavier weight you use, the faster your results will occur. If you choose too little weight and it’s too easy, strive to do as many reps as possible. If you choose too much weight and its too heavy, that’s o.k. too. Just do your best, rest as needed and keep going. Good things will happen faster.


“Mike, what if I get tired?” Great. Do your best to push through it. Challenge yourself, see what you really can do. Then if you need to rest, rest. Just stay where you are, grab a sip of water and rejoin when you can. If you need to sit down, then sit down.


“Mike, why the Bristol Loge Soup Kitchen?” I read a couple of articles in the Boston Globe about Soup Kitchens not having enough food to meet the demand of applicants requesting assistance. I couldn’t imagine not (1) having a place to go for Thanksgiving and (2) not being able to feed myself or my family. So…Gobble, Gobble. We’re going to give 100’s of pounds of turkeys and feed over a 100 hungry people. It will be awesome. Article #1, Article #2


“Mike, can I make a cash donation instead or as well?” Of course. You can make a cash donation to the MHSA Bristol Lodge Soup Kitchen of Waltham. You don’t have to bring a frozen turkey to participate, but you’ll be glad if you did.


“Mike, what if I haven’t exercised in a while, I’m really out of shape or I have an injury?” Good questions. Well its up to you. This will be a challenging workout, I will show 3 different levels for each exercise and I expect you to do your best. If you think you can’t, then you probably can’t. If you think you can, then come on down. You and I will do our best to get you a great workout.


“O.K. how do I sign up?” Fill out the contact form above. You can also contact me with questions on my contact page.

Change Your Body Boot Camps is a fun, challenging and dynamic body transformation exercise class for busy people looking to change their bodies and their lives. This class is perfect for people looking to be led, supported by peers and can make time to exercise either before or after work after school drop off. Participants will use their body weight, dumbbells and bands as resistance in an interval workout that incorporates exercise regressions and progressions to address different fitness levels. To learn more about Change Your Body Boot Camps go to bootcampboston.com.

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.





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!”

Self Image

Self Image

There are 2 areas I am rapidly learning about to help my clients achieve their goals. Nutrition is one and psychology is the other. I’m confident my strength and conditioning programs do what their designed to do and am working to master these other 2 areas.

Nutrition involves building a network of go to experts to send clients to or ask questions of, as well as learning answers to basic questions/problems and creating systems to ensure success.

Psychology is a whole other world. Here I need to get into my clients heads and understand what they’re thinking, why they do or don’t do what they do (wink) and how they see themselves.

I’ve got a handful of self improvement resources I’m utilizing and a current one is a book called Psycho-Cybernetics by Dr. Maxwell Maltz.

Dr. Maltz was an renowned plastic surgeon who was mystified how some patients could have instantaneous personality change after surgery and others would not. The others, would still see themselves as blemished even though the particular area of dislike had been improved. These patients could even view before and after photographs of themselves and still see no change.

Poor Self Image

Dr. Maltz discovered they had a self image problem that plastic surgery could not correct. I’ve only just begun the book (re-reading Chapter 2) so I can’t give a full review, but you may already see what I’m hoping to learn. I’m hoping to learn how to spot people who have a poor self image and learn how to instantaneously change it (or as soon as possible).

Upon dialog with my human blog inspiration client, Lisa, about this topic, I learned about Physiognomy (pronounced with a silent G). Physiognomy is the assessment of a person’s character or personality from their outer appearance, especially the face. The term physiognomy can also refer to the general appearance of a person, object or terrain, without reference to its implied characteristics. Basically not only do people judge themselves, but they also judge other people as well.

You: “Duh, Mike! I could have told you that.”

Me: O.K. You’re right. I guess I wanted to share the new vocabulary word.

Anyways, (I’ll get to the point now), I suspect if you can change a person’s or your own self image, not only will it be easier for you to make and accept lasting physical change, but you could potentially alter an observer’s perception of you.

Example: If your countenance or facial expression at rest is one of a frown, sneer or saddness, people may draw the conclusion that your a walking dark cloud and to choose to stay away from you. On the flip side if your countenance at rest is one of a subtle smile or mysterious look, people may draw the conclusion that you’re a happy, attractive or interesting person and be drawn to you.

Not that you judge (wink), but what is your first impression of these countenances?

So in conclusion.

Sometime in the near future I hope to become excellent at instantaneous and sustainable self image corrections for myself, my clients and people I come in contact with. I hope to use this to alter the physiognomies or first impressions of other people. This combined with superior nutritional, strength and conditioning programs should result in a whole lotta people who love themselves and their new bodies/lifestyles.

Your coach,

Mike Alves

Newton Boot Camp

p.s. Speaking of Love, check out what Flo loves.

Sent: Friday, July 10, 2009 9:42:36 AM
Subject: Yay Boot Camp!

Hey Mike,
As challenging and hard as it is, I LOVE boot camp!…I’m always surprised by how great I feel at the end of the hour, ready to go and energized for the day.

Just wanted to let you know. 🙂


Eat Fiber, Live Longer

I’m currently reading Dr. Walter Willet’s, Eat, Drink and Be Healthy classic and am amazed at all the nuggets he shares. I’m a performance guy, who loves to train hard and lives an active lifestyle, but reading this book has awakened me to many things, specifically eating to prevent disease. (ha, what a novel, yet simple concept)

I train my clients from the inside out, from the core so to speak, and I eat and talk about eating healthful foods. My usual point of view on nutrition is geared towards performance or cosmetic reasons, but this book takes it to another level. Disease prevention.

I’m from huge families and we’ve experienced our share of death and disease over the years while living an American lifestyle. To know how my family eats and lives and then to be a health professional and read this book is, uh…life changing. Most everyone knows that eating certain foods in excess are going to make you fat (or maybe they really don’t know), but imagine knowing that eating certain foods was going to kill you (as in ashes to ashes, dust to dust), require you to stick your body with needles everyday, require you to take pills so you could go #2 more easily and regularly, give you the opportunity to rave about your triple bypass surgery instead of your triple double in basketball or let you shave your head bald so you can drink nauseating chemical cocktails while feeling green without envy. Sounds exciting, right? Where do you sign up? NOT.

So, I just read about fiber and thought I’d share 4 great things fiber can do for you.

  1. Fiber regulates blood sugar by slowing digestion (helps control hunger & weight gain).
  2. High Fiber foods help prevent diabetes (no needle sticking).
  3. Fiber reduces your risk of heart disease by about 30% (no Armani Pace Makers or Louis Vitton Stents).
  4. Fiber prevents constipation and diverticular disease. (Screw the laxatives).

So basically, eat a bowl of rolled or steel cut oatmeal each day to lose weight, have high energy without the lulls, which stablizes your blood sugar so you don’t go into food coma, so you don’t get hungry again, overeat and become fat which leads to more problems, so you don’t become insulin sensitive, which would lead to a fun life of sticking yourself with needles because you have type 2 diabetes (not), so you reduce your cholesterol level which keeps your heart pumping strong for fun active living (think sports, adventures and “adult” activities) and maybe best of all because you take this for granted the most, you’ll have quick, painless and regular bathroom trips instead of taking pills or going to the hospital because you “gotta go” and you can’t.

Yours living the active life,

Your health & fitness expert,

Your ace,

Your coach,

Mike Alves

Newton Personal Trainer

Newton Fitness Boot Camp

p.s. registration closes July 3rd @ noon, for the next boot camp.

p.p.s. Get in shape this summer, not next.

p.p.p.s. sign up for Change YOUR Body Boot Camps now


I once worked in a grocery store and had 2 different managers. One was Dave, who always had what customers needed in stock and resulted in a loaded back room full of semi-perishable inventory.

The second manager, Tony, almost always had what customers needed in stock, but had a back room that was nearly empty except for weekly specials and some other popular items.

What did I learn? It’s not good to have stock going bad sitting on shelves and it’s far better to keep only very common items in stock and order less common items as needed.

How does this relate to health & fitness?

Today I ran sprints, ate a starchy carb breakfast. Trained a couple of clients and caught for a client (he punched & kicked, I caught). Then had a Krav Maga class. 2 Hours of total exercise, soaking wet hair, shirt, everything. I was hungry and low on energy.

Came home & realized this is bleed the cabinets, fridge and freezer week (like my manager Tony would do) from items that have been sitting for a while.

So…what do you do when you have low body fat, weight loss is not the issue & weight maintenance is and you need instant energy otherwise you’re going to bonk?

You make a shake. Liquid calories, simple carbs and protein = instant energy.

So I poured in 2 cups of water, 2 cups of frozen berries , 1 frozen banana, 2 tablespoons of wheat germ and needed only to add the protein. Uh…hmmm…er….shoot, I’m out. No egg whites, no protein powder, what to do? Well, to keep it simple I could go with legumes, nuts or canned protein. Well I’ve got enough carbs from the fruit & wheat germ so I don’t need legumes; I don’t want the fat from the nuts b/c I want quick digestion, not slow, so the winner is canned protein. Well…all I have left is about a dozen cans of tuna. TUNA?!!! Yup, tuna. Gross is what I thought too, but all I really cared about was keeping my energy up and recovering. In went the ingredients, I Hit #7 (blend), and well-la!Off with the cover and down the hatch.

Guess how it tasted? Yup. Gross!

What are the lessons learned?

  • Keep it simple.
  • If muscle building, weight maintenance, weight gain or performance are your goals, have a protein / carb shake within 30 minutes of your workout.
  • Sometimes it’s good to purge the cabinets of items that might go bad and to start fresh.
  • Sometimes you find yourself in a jam and need to remember the basics. For a post workout shake, its easy digestion, no fat, simple carbs & protein. To some degree the sources matter, but if it’s a liquid, not so much.

Your personal coach,

Mike Alves

p.s. turkey sausage, olive oil, cauliflower, broccoli, brown rice, black beans, fish oil capsule and two 16 oz glasses of ice water was my post workout meal.

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