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Memorial Day Makeover by Change Your Body Boot Camps

April 23, 2009 by michaelalves

Hi all,
 
Just wanted to invite you to the 4th Change Your Body Boot Camp beginning May 4th through May 29th.  This phase is named, Memorial Day Makeover and is designed to get you in your best shape for BBQ season.  Think tank tops, shorts & t-shirts, sports and outdoor activities, feeling great, feeling young and having an abundance of energy.
 
Come join the other smart people who decided to transform their lives and live the active lifestyle.  It's a tough workout, I'm not going to lie, but you can do it. 
 
Registration closes Friday, May 4th @ 11:59am.  We're nearly full.  Be one of the last people to get in or plan to join us in June.
 
Your personal coach,
 
Mike Alves
 
p.s.  CYBBC is Newton's 1st Boot Camp and Guarantees Body Changes for Busy People
 
617.268.6232
www.mikealves.com

13 Reasons You're Not Losing Weight

March 19, 2009 by michaelalves

13 Reasons Why You’re Not Losing Weight.
__#13, Same Routine = Same Results; every 3-6 weeks you should mix it up.
__#12, Not Keeping a food & cardio journal; gotta keep records to beat records
__#11, Too Many Splurge Meals; 2 meals or 10% of your meals can be splurges (no sugar).
__#10, Drinking too much alcohol; save it for the splurges & no more than 3 drinks per week.
__#9, 1st: No sugar at all. 2nd, limit sugar free sweeteners to 1-2x/wk (save it for your splurges)
__#8, too many starchy carbs, not enough vegetables and fruits
__#7, not enough sleep: minimum of 7 hours
__#6, Drinking calories, and not enough water; 0.5oz / lb body weight / day
__#6, Not timing your meals; starchy carbs are best after a workout; veggies & fruits every meal
__#5, Eating too late: either nothing after 8pm or finish your last meal 3hrs before bedtime.
__#4, Not the right cardio: weight bearing, W=225-250min/wk, M=150-175min/wk; RPE=7-10
__#3, Not the right strength training: 2+ days/wk, total body circuits, minimal rest, fast paced.
__#2, Not eating best quality protein, fats & carbs @ every meal.
__#1, It’s a want, but not a must. You’re not ready yet.
by Mike Alves
p.s.  If you want to lose weight…, master this list!
p.p.s.  Once you reach your goal weight, you can reduce your cardio a bit & splurge 15% of your meals.  Still no sugars if you want to keep it off.

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