Archive for December, 2009

Opening a Facility

Posted in Uncategorized on December 30, 2009 by mboyle1959

Anthony just posted Episode 49 of The Strength Coach Podcast with the theme of “Opening a Facility.”    His interview with me was all about facility planning, location considerations and  equipment choices.  He also interviewed two successful coaches who wrote articles for StrengthCoach.com about opening facilities: Tim Yuhas and Justin Levine.

The podcast starts out with Alwyn Cosgrove’s tip about Lifestyle Design and it finishes up with an interview with Rob Milani from Perform Better about how they can help you design your studio, even if you are just thinking about it.

If you are thinking of opening a studio, check this one out.

Advertisements

The Blind Side

Posted in Uncategorized on December 29, 2009 by mboyle1959

Just a quick FYI. If you haven’t seen The Blind Side, go this week. Any reader of this blog will be moved by the story. One thing it does is make you realize there is always more you do.

PS- Sandra Bullock was great.

This Week on StrengthCoach.com

Posted in Uncategorized on December 28, 2009 by mboyle1959

First up this week is an article from a new author, Alan Stein. Alan is a Washington, D.C based strength coach. His article Vertical Jump Con Artists takes a real look at the programs that promise huge increases in vertical jump.

Next up is Things I Learned in 2009 from Tom Sullivan. Sully always offers excellent insight into the real side of opening a business.

Last up comes 35 Things I Learned in 2009. I actually lifted this from site member Robbie Bourke’s blog www.allthingsstrength.blogspot.com. I’ve been trying to get Robbie to write something for StrengthCoach so I just stole this. It’s a great time of year for these 2009 retrospectives.

Video of the Week

Video of the Week is my new favorite variation of the Hip Lift or as Brett Contreras calls it a Hip Thrust. Pictured is a Band Resisted Hip Lift using two benches. I like the term Hip Lift better as thrust sounds too ballistic and makes me think “lumbar extension”. The key to this exercise is to develop core control prior to loading. I also know that I’ve been “anti-band” on the site but, I think this is a pretty safe exercise with bands and bands give the end range load that really hits the glutes.

Here is the link to the thread that got me thinking

http://www.strengthcoach.com/members/cfmbb/messages.cfm?threadid=ACDC9920-188B-8204-AE22FC30509A69AC

(Non-members won’t be able to access this)

As always don’t forget to check out the StrengthCoach Podcast  at  www.strengthcoachpodcast.com.  Last but not least, make sure you keep up with www.strengthandconditioningwebinars.com

Site Notes

Just a reminder, the articles and videos go up over the course of the week. Generally one each day.  Only one article mentioned on this email will go up on the day you receive this email.

Also, your credit card statement will show a change from RylanLee.com, not StrengthCoach.com. Hope you enjoy the week.

Merry Christmas

Posted in Uncategorized on December 25, 2009 by mboyle1959

Just wanted to take a second to wish you all a Merry Christmas or a Happy Holiday or whatever you celebrate.

This Week on StrengthCoach.com

Posted in Uncategorized on December 24, 2009 by mboyle1959

Sorry, I forgot to post this on Monday.

First up this week is an article from Brett Klika of Fitness Quest 10 in San Diego.

Brett always has excellent contributions and Ten Thousand Hours is no exception. I already forwarded this one to my entire staff. My advice is for any of you that own facilities to do the same.

Second is Sam Leahey’s overview of our MBSC Summer Program. Sam actually posted this in a thread but, I thought I’d post it for everyone to see. Sam’s overview was so good that I made it the backbone of our summer training manual.

Last up is another article from Bruce Kelly called a Weekend at the RKC Certification. This is Bruce’s firsthand description of his weekend course and as usual with Bruce’s stuff, this is well thought out. Best of all I thoroughly agree with Bruce.

Video of the Week

Is a Kettlebell Pressout courtesy of Dan John’s excellent DVD Warmup Workouts and Barbell Complexes. Dan calls this a Heartbeat Press but, either way it’s a great core exercise. I love the combination of difficulty and simplicity. The entire DVD is great.

PS- Don’t forget to check out the StrengthCoach Podcast  at  www.strengthcoachpodcast.com.  Last but not least, make sure you keep up with www.strengthandconditioningwebinars.com Anthony latest webinar is Alwyn Cosgrove on “The Truth About Fat Loss Programming.”

Alwyn will covers the science of fat loss from a nutrition, resistance training and cardio training standpoint.

Site Notes

Just a reminder, the articles and videos go up over the course of the week. Generally one each day.

Also, your credit card statement will show a change from RylanLee.com, not StrengthCoach.com. Hope you enjoy the week.

Training Is Like Farming

Posted in Fat Loss, Nutrition, Random Thoughts, Training, Training Females, Uncategorized on December 23, 2009 by mboyle1959

I’ve had great responses printing some of my older articles from http://www.coreperformance.com her so, I’ll continue with:

Training Is Like Farming

I think I remember Stephen Covey in his book Seven Habits of Highly Effective People making reference to what I believe he called “the law of the farm.” The reference was meant to show that most of the truly good things in life take time and can’t be forced or rushed. Covey described the process of farming and alluded to how it requires patience and diligence to grow crops properly. In addition, farming requires belief in the system. The farmer must believe that all the hard work and preparation will eventually yield a long-term result.

As a strength and conditioning coach, business owner and personal trainer, the concept has always stuck with me. The process of exercising is much like farming or like planting a lawn. There are no immediate results from exercise and there are no immediate results from farming.

First, the seeds must be planted. Then fertilizer (nutrition) and water must be applied consistently. Much like fertilizer in farming, too much food can be a detriment to the exerciser. Only the correct amounts cause proper growth. Overfeeding can cause problems, as can underfeeding. As I sit and wait for my lawn to sprout or crops to grow, I feel many of the same frustrations of the new exerciser. When will I see results? How come nothing is happening? All this work and — nothing.

The key is to not quit. Have faith in the process. Continue to add water and wait. Farming and exercising are eerily similar. Continue to exercise and eat well and suddenly a friend or co-worker will say, “Have you lost weight”? Your reaction might be, “It’s about time someone noticed.” Much like the first blades of grass poking through the ground, you begin to see success. You begin to experience positive feedback. Clothes begin to fit differently.

When my friends or clients talk to me about their frustration with their initial lack of progress in an exercise program, I always bring up the farm analogy. We live in a world obsessed with quick fixes and instant results. This is why the farm analogy can be both informative and comforting.

An exercise program must be approached over a period of weeks and months, not days. The reality is that there is no quick fix, no easy way, no magic weight loss plan, no secret cellulite formula. There is only the law of the farm. You will reap what you sow. In reality, you will reap what you sow and care for. If you are consistent and diligent with both diet and exercise, you will eventually see results. However, remember, much like fertilizer and water, diet and exercise go together. Try to grow crops or a lawn without water. No amount of effort will overcome the lack of vital nutrients.

The law of the farm.

Plant the seeds.

Feed and water properly.

Wait for results; they will happen, not in days, but in weeks and months.

Fast Food?

Posted in Uncategorized on December 20, 2009 by mboyle1959

Josh Trent, one of my Facebook friends. Sent me this video. It’s a little off the wall and I have to admit I found it entertaining. Take a look. You need to click the top right pane that says “Say No To ..

Wat to go Josh.