Am I alone?

Am I alone?

Does anyone else out there L-O-V-E going to the doctor, visiting the dentist, getting your body fat read, being put through the ringers of an assessment or taking a test, both physical and paper?

O.K. Maybe I don’t “heart” these things as much as the company of a women, or hanging with my friends and family, but I do enjoy them.

Maybe its because I expect the results to be outstanding. I want validation for all of my hard work, smart work, consistency and sacrifices. Maybe I NEED a rude awakening every once in a while, to remind me to get my act (I wanted to say sh*t) together. Don’t you?

Then again, some of my clients HATE assessments and testing. They HATE to have their body fat read, HATE to do photos and HATE to step on the scale. Well, their right in that assessment. I can sense it the second after I suggest it. This automatically means they haven’t lived up to their part of the deal. They haven’t done their homework (yeah mom, I get it. Do your homework, get good grades).

Today, I had the pleasure of meeting with a former client who I last trained 4+ years ago (he moved). He gave me many compliments: how his body fat & body weight had dropped to personal bests when we were training together, how he got hooked on road races because we ran the JP Morgan Corporate Challenge together (he’s since run the Boston Marathon and is planning on running it in ’09) and how he still uses the program I designed for him 4 years ago. Crazy.

Well we did the assessment. His results were as he expected. Poor in most areas, but VERY STRONG in key areas. Specifically his foundation. His ability to move and his ability to stabilize his joints were encouraging. Body fat & body weight were not good, but that’s why he’s coming to me in the first place.

Do you think he enjoyed the experience? Maybe, maybe not, but I think he appreciated visiting a professional and getting put through the ringer. He now KNOWS where he stands. He has goals to beat (push ups, chin ups, dips, isometric holds, 1-mile run, BF & BW) and goals to achieve. Assessments can be very motivating if you let them be.

How do you feel when you visit the doctors office, get a cleaning or go through a physical assessment and exercise testing? Respond below.


Mike Alves

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

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,