Scary Change = Excitement

Here’s an e-mail I received from a new, Change Your Body Boot Camp client.

Hey Mike,

I just wanted to let you know that after Day 1 of Boot Camp I’m really excited! The workout was hard and I can’t believe how much I’m feeling it today! I think that this change was just what I needed. This really challenges me to do all I can and be the best I can be to keep up with everyone! It’s still a little scary but everyone seems pretty cool and nice so I’m glad I made the change.

I can only imagine how hard tomorrow’s workout will be since my legs and arms are pretty beat up from yesterday!

I hope you have a super day and I’ll see you bright and early tomorrow!


Lisa, I thought you did great and I look forward to coaching you tomorrow.

Mike Alves

Sprint into Spring with Change Your Body Boot Camps

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Dinner with Dr. Halton

Last night I had the pleasure of hitting the town with my friends Bob & Tom. We met up for dinner at the Cheesecake Factory (sorry no desserts for any of us) and had great square table discussions on exercise & nutrition. This was the first time I had seen Tom since reading his new book, The Weight Loss Triad (read below to learn more), so I literally came with a list of questions.

Tom being the gracious professional and good friend that he is, kindly answered in detail each question.

Here’s my favorite thing he kept saying all night, “if you want to lose weight then don’t do this…and do do this”. There was no gray area whatsoever. It was simple. Follow this plan & you lose weight. Don’t do it & you may or may not. Pretty convincing and it came with science & personal experience to back it up.

Here are the questions I asked & basic summaries of his answers. Some will be shocking.

Q: Compete vs Incomplete proteins?

A: No big deal. Complete are obviously better, but your body will hold onto the incomplete proteins (for at least a day) until all the necessary amino acids are consumed.

Q: 3 Meals vs 6 Meals or Multiple Meals?

A: If you want to lose weight, stick to 3 meals. Increased meal consumption leads to increased chance for additional or excessive caloric consumption. He even cited the ADA’s new position statement.

Q: Bread?

A: If you want to lose weight, don’t eat it. Doesn’t matter the brand, the type, whole grain, etc…

Q: Pasta?

A: If you want to lose weight, don’t eat it. Doesn’t matter the brand, the type, whole grain, etc…

I believe the quote at dinner was, “dump it, if you want to lose weight”.

Q: Quinoa?

A: Yes it’s a complete protein, but it’s high glycemic like white rice, which raises your blood sugar & insulin levels. “Dump it, if you want to lose weight”

This one shocked me as I’ve been suggesting Quinoa as a “superfood” based upon Dr. John Berardi’s book Precision Nutrition to my clients as a “starchy carb” food to be consumed post workout.

Q: Starchy Carbs?

A: Oatmeal & Brown Rice as your grains, though from previous conversations, sweet potatoes can fall in the starchy carb category too (not grains).

Q: Swimming’s not a great exercise for losing weight?

A: If you want to lose weight and time is a consideration, swimming is not the best mode of exercise because you’re not weight bearing & something about building a superficial layer of fat to help regulate body temperature.

Q: Interval training?

A: He personally does it, likes it for its calorie burning effect when time is limited, but does not recommend it to the majority of his clientele, simply because they are not interested in performance and/or they are older & have increased risks for heart attacks, stroke, etc…and total cardio minutes (225-250 for women & 150-175 for men) are more important to him.

Q: EPOC (excess post-exercise oxygen consumption) and it’s affect on metabolism?

A: Says it contributes to an increased metabolism post exercise, but is only 1 contributing variable to an elevated metabolism that can last up to 12 hours. Cellular repair from damage, digestion, thermogenesis, the breaking down of glycogen (stored carbs) & fat into energy are some others.

Here’s a little Dr. Tom approved intro to his book.

About The Book: The Weight Loss Triad presents a comprehensive weight loss strategy broken down into 3 key areas, Diet, Cardiovascular Exercise and Resistance Training. All three of these areas need attention for weight loss to become permanent. The program is based on Dr. Halton’s 5 years of doctoral research at Harvard University’s Department Of Nutrition as well as his 12+ years of experience helping people lose weight. Whether you need to lose 5 pounds or 100 pounds, you can attain your goals by following the principles in this program.

About The Author: Dr. Thomas L Halton is the owner of Fitness Plus, a nutrition counseling and personal training company based in Boston, MA. He is a graduate of Harvard University with a Doctorate in Nutrition. Dr. Halton also holds Masters Degrees in Human Nutrition and Exercise Science. He is a Licensed Nutritionist, a Certified Nutrition Specialist and an ACE Certified Personal Trainer.
Dr. Halton has been published in the nations leading journals, including The New England Journal of Medicine and The American Journal of Clinical Nutrition. His research has been featured on CNN, CBS Health Beat, USA Today, The Wall Street Journal, US News and World Report, Time Magazine, Newsweek, Men’s Health and dozens of other international media outlets.

The Weight Loss Triad is available for online purchase at

Check it out and if you have particular questions, comment below and I’ll see if “Dr. Tom” wouldn’t mind answering them for you.

Yours living the active life,

Mike Alves

p.s. The Weight Loss Triad, was simple to read & understand, a fast read, with great, ready to use action tips , without fluff or b.s. This will be your ultimate reference for weight loss as its researched based, practiced based (with clients who pay Big $$$ for results) and principle centered.