Archive for February, 2010

A Day in the Life

Posted in Uncategorized on February 9, 2010 by mboyle1959

The following was previously printed at www.strengthcoach.com and is also included in my new book Advances in Functional Training

I often get asked, “How do you get so much done with your business, coaching, writing, speaking etc”.

I usually try to give a humble answer and mumble something about hard work etc.

The truth is there is a method to the madness and I’d like to share some of the things that have increased my productivity:

1-   Get up early. Successful people don’t hit the snooze button. I remember one great tip about waking up. “When the alarm goes off, get your feet on the ground” I have lived by this for at least twenty years and now rarely need an alarm. Years ago I also read somewhere that you should get out of bed when you wake up instead of rolling over. The concept is related to sleep quality and I have found it to be true. Fifteen minutes of “extra” sleep usually leaves you more tired. If I wake up within 30 minutes of when I am supposed to wake up I “get my feet on the ground”.

2-   Many people remark that they get emails from me at 4:45. That is because I get up, go to my computer, and check my email. I read another hint once that said “if you can respond in under a minute, do it now”. I have adopted that policy as best I can and it has really helped. I can interact with 100 people a day and do most of it before my family gets out of bed. The nice thing is that getting up early also allows me to help my wife by throwing in a load of laundry and allows me to spend time with my children in the morning when they get up.

3-   Write everything down. I have a notebook with me at all times for article ideas, program ideas, notes and To Do Lists. It’s much too easy to forget. Never trust your memory. I also have a Palm Treo phone for day-to-day stuff.

4-   Don’t try to do paperwork at work. I know this sounds silly but I get no paperwork done at work. I try to coach at work. I work at home in the morning. Work before the rest of the world rises and you will get more done.

5-   Don’t go out to eat lunch. What a waste of time. Lunch hour is for “normal” people who don’t like their job and need an hour away. Those that want to succeed will never waste even a half hour sitting and eating. Lunch takes all of 5 minutes. Dinner is a different story. Dinner is family time. I bank my “lunch time” so I can use it at dinner when I have my family. Another benefit of this is that it helps with weight control. I can’t seem to go into a sandwich shop and not walk out with a bag of chips. Often I have eaten them before I get my sandwich. Keep shakes on hand and eat every three hours while you work.

6-   Use commuting time. I often spend two hours a day in the car. Often, I will make all my phone calls for the day in the car and, record my podcast interviews with Anthony Renna (www.strengthcoachpodcast.com) from my car. The police may not like this but it is a great way to save time. Just promise me that you won’t text from the car. I also use the time to listen to my Ryan Lee Insider Audio CD’s and The Strength Coach Podcast or Fitcast

7-   Do brief workouts. Again, if you are busy you don’t have time to lift for two hours.  I try to do 4-5 High Intensity Cardiovascular Workouts a week. These are either 12-14 minute threshold rides ( usually a five mile AirDyne for time) or a series of distances for time. My favorites are timed miles or half miles with a heartrate recovery. These workouts take a maximum of 20 minutes. In addition, I love Craig Ballantynes Bodyweight 100. It currently takes me less than 4 minutes to get a full body lift. I try to lift twice a week but, probably average one workout every five days.

As I always say, the secret is there is no secret. Read about how to save time and to be more productive. Read The One Minute Manager. It’s a great start. Pick up little tricks. Success is really is about getting up and being organized. I personal train 10-15 hours a week, work as a college strength and conditioning coach, coach Pro athletes 8 hrs a week all the while keeping up with writing, emails, strengthcoach.com and strengthcoachblog.com.  I love the idea of “ready-fire-aim” approach. I would rather have done one thing than thought about three. I read another great tip but, can’t remember where. The tip was to be a 90% person. If a success oriented person strives to do 100% they rarely complete anything. The advice was the last ten percent kills you and stalls you. I don’t worry any more if every article or DVD is perfect. I want to always deliver a quality product but, I don’t obsess over it any more.  Don’t over –plan or over-think, just strive to get a lot done. Make a list and start checking stuff off.

This Week on StrengthCoach.com

Posted in Uncategorized on February 8, 2010 by mboyle1959

First up this week on StrengthCoach.com is Don’t Neglect The Minor Sports from Bruce Kelly. Bruce is a frequent contributor and always has great stuff to offer. Next up is a reprint of a Nick Tuminello article from T-nation called Big Gains with Active Recovery. Nick describes the way we organize all our workouts at BU and MBSC in this piece. Last up we have Is Coach Boyle Wrong not Training Children Between Ages 6 and 9 from our good friend Anthony Renna. This is a great thought article that examines a fundamental business and psychology issue that Anthony and I explored on the StrengthCoach Podcast.

Video of the Week

Video of the week is a pretty good set of a metabolic dumbbell complex performed by former BU captain and current Worcester Shark John McCarthy.

Also 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 post will go up on the day you receive this email.

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

Mike Boyle on Using the MVP Shuttle

Posted in Uncategorized on February 7, 2010 by mboyle1959

I love the MVP Shuttle. It is always on my “must have” list of equipment. Even though it’s expensive I think it provides something that no other piece can for a wide range of clients and athletes.

Take a look

Bill Foran at MBSC

Posted in MBSC News, Random Thoughts, Seminars, Training, Uncategorized on February 5, 2010 by mboyle1959

Just wanted to publicly thank Miami Heat Strength and Conditioning Coach Bill Foran for spending two hours at Mike Boyle Strength and Conditioning.  This was just an amazing opportunity for my staff and I. They say their is no substitute for experience and Bill proves that. I was riveted for two hours listening to a guy who has trained top level athletes and worked with some of the world’s best coaches over his 22 years with the Heat. Bill’s presentation was a wonderful combination of wisdom and story telling that took him from high school footbal coach to NBA strength and conditioning coach. The best thing about Bill ( besides the fact that he is a strengthcoach.com reader) is that he has continued to grow while spending 22 years at the highest level of sport. My staff got a rare treat to hear one of the best guys in our industry in such a small setting.

My staff had a great week as they also got to hear four great presenatations at the MBSC Winter Seminar on Saturday. This was by far the best one as all the speakers ( Eric Cressey, John Pallof, Brijesh Patel) get better every year.

Last but, not least I want to say thanks to a great Mentorship Group. This was also our Winter Mentorship Week. The group was treated to a week of NFL Prep as well as Bill’s talk.

All in all, a pretty good week at MBSC.

It Really Does Matter if You Run or Walk

Posted in Uncategorized on February 2, 2010 by mboyle1959

This is another repeat of an article I wrote for http://www.coreperformance.com

This is a great opportunity for me to correct an error. I had always been told that from a caloric expenditure standpoint running and walking burned the same number of calories over the same distance. In fact, I wrote a piece once called It Doesn’t Matter if You Run or Walk? In the piece I advocated running versus walking so you would burn more calories per minute. The premise was that by running you would obviously cover more distance in the same amount of time and therefore expend more calories.

Now for the good news. In the September/October 2006 issue of the ACSM’s Health and Fitness Journal Dr. David Swain wrote an article called Moderate or Vigorous Intensity Exercise: What Should we Prescribe? In the article Dr. Swain states that “running burns twice as many calories as walking”. Great news for those who want to lose bodyfat.  This is actually a huge difference, particularly when you do the math.

Swain states that a 136 pound person walking will burn 50 calories per mile and, proportionally more as the persons weight increases. In other words a 163 lb person would weigh twenty percent more and as a result burn twenty percent more calories. This means that expenditure goes from 50 to 60 calories, also a twenty percent increase. Swain goes on to state that running burns twice as many calories at 7 miles per hour as walking at 4 miles per hour. This means a runner would burn 100 calories in roughly eight and one half minutes or about 11 calories a minute. The walker at 4 miles per hour would burn 50 calories in 15 minutes ( the time it would take to walk a mile at 4 MPH). That’s less then 4 calories per minute of exercise.  That’s nearly three times as many calories per minute. As I said, that is great news.

In my previous article we theorized that you could burn twice as many calories by running for 20 minutes than by walking for twenty minutes. In reality based on Swains article it actually is somewhere between three and four times as many calories over a twenty minute period. Twenty minutes of running at 11 calories per minute  would expend 220 calories. Twenty  minutes at three calories per minute is only 60 calories.

What a huge bonus. Just remember it is not really about running versus walking, what we are really talking about is intense exercise versus moderate exercise. As I have said in my fat loss articles and on my fat loss DVD, the facts clearly support higher intensity exercise for fat loss. The nice thing is that science continues to do research that supports the value of high intensity exercise. The fact is, it’s not should you exercise harder, it’s can you. The key is to work as hard as your health and body allows. Don’t be foolish but, if you can interval train, you probably should.

Posted in Uncategorized on February 1, 2010 by mboyle1959

Big week this week. Saturday was our MBSC Winter Seminar. Great presentations by everyone and based on the evals it was out best seminar yet. Today rolls into our Mentorship Week at MBSC. Tonight, game 1 of the famed Beanpot Tournament.So I’ll keep it brief.

We have another great lineup for this week. First up is Vertical Jump Methodology from Daniel Martinez. This is Daniels second article in two weeks and is excellent. Next up is a great Powerpoint Presentation on the hip from Evan Osar. Evan was kind enough to allow me to post this. Last up is  Does Obesity Lead to Increased Mortality?  A Closer Look at the Value of the BMI in Health Research by Max Prokopy. Again Max has an article two weeks in a row but, I am just working my way through a lot of contributions.

Video of the Week

Videos of the week come from the great Dewey Neilsen. I know great minds think alike as we have added these same exercises for many of our athletes. These are some carries from Dan John’s excellent warm-up DVD. ( you can order it at http://www.davedraper.com)

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.