Archive for November, 2010

Strength Coach Podcast Giveaway

Posted in Uncategorized on November 30, 2010 by mboyle1959

Celebration

In celebration of the
Strength Coach Podcast
3 Year Anniversary

Birthdaycake

We are giving away a ton of prizes:


3
Admissions to the
Perform Better
Functional Training Summit

 

A spot in the
Results Fitness Business Mentorship
(March 2011)


1 Set of Functional Strength Coach 3.0


1 Year Subscriptions to:


CoachDos.com Premium
SportsRehabExpert.com
StrengthandConditioningWebinars.com
HockeyStrengthandConditioning.com
StrengthCoach.com


Books and DVDs

Charlie Weingroff’s New DVD Set

On Target Publications Book Combo:
“Advances in Functional Training”
“Movement” (Gray Cook)
“Never Let Go” (Dan John)

Tim Vagen’s “Dry Land Training for Swimmers” DVD

Ben Shear’s “Training the Rotary Athlete” DVD

 

 

MORE GREAT STUFF IS BEING ADDED!


Winners will be announced on Jan 1, 2011

All You have to do is sign up to the
Strength Coach Podcast Mailing List

Go to The Strength Coach Podcast to sign up

Why You Can’t Lose Weight- Brandon Alleman

Posted in Fat Loss, Guest Authors, Nutrition, Random Thoughts, Training Females on November 29, 2010 by mboyle1959

This post was written by Brandon Alleman on Saturday, November 13, 2010 and is reprinted with permission.

 

Why You Can’t Lose Weight

In response to e-mails requesting it, here are my Top Roadblocks to effective weight loss: 

1. Poor relationship with food.
It does not matter what you are eating or when you eat it, if you have a poor relationship with food, you are not likely to be able to lose those extra pounds. Get in touch with your Self and your food. Develop a healthy relationship with food first, then worry about the rest of this list!

2. Poor nutrition.
You will never out-train bad nutrition! Stop cutting calories, stop skipping meals, stop eating processed foods, and seek the services of someone, like yours truly, who can coach you on how to determine how you should be eating. Basically, stop eating C.R.A.P. Yes, that is actually an acronym (courtesy of Dr. Sherri Rogers) which stands for C = caffeine, cola, and corn. I actually added corn to the C list. In my experience, a large percentage of people are intolerant to corn when tested accurately with blood tests. Corn is universally contaminated in the U.S. and is almost completely genetically modified at this point and is nutritionally bankrupt. It is also the most highly subsidized crop in the world. You can find corn in batteries and diapers – yes, I am serious. How ridiculous is that?! R = Refined food and white rice; A = additives and alcohol; and P = processed foods and pasteurized dairy. All of these foods will serve to make you fatter and I do not care how much exercise or cardio you do – you cannot out train bad nutrition.

3. Wrong exercise.
Many people are over exposing themselves to cardiovascular exercise and are simply overtraining. Remember, “work out” means that you have to expend energy to get the job done. If you are already running on empty, working “out” will only serve as an additional energy drain on the system.

4. You are doing way too much cardio.
I have a previous post on the detrimental aspects of traditional cardiovascular training. An over reliance on traditional cardiovascular exercise will actually create a hormonal environment that is not conducive to building muscle and/or losing fat. You can read my post on the detrimental aspects of cardio here http://conscioushealthandperformance.blogspot.com/2010/06/why-cardio-sucks.html

5. You are cutting calories or skipping meals.
Consider this when using calorie cutting to achieve your weight loss goals: Within 24 hours of going on a low calorie diet, which is defined as eating less than 2000 calories per day (according to the World Health Organization), you immediately deplete your brain chemistry and have been shown to increase fat storing (lipogenic) enzymes in the body. This is particularly important for females who already have 3 times the amount of fat storing (lipolytic) enzymes as fat burning ones. Any changes in brain chemistry will lead to cravings, usually for sugary food items. Low calorie dieting is especially damaging for anyone with a history of depression, anxiety, eating disorders or alcoholism. Remember, all of this occurs after a single day. In many cases I can run Functional Lab assessments to determine how nutritionally depleted my clients are. Anyone with a history of chronic yo-yo dieting, calorie restriction, or long-term use of most medications is likely to have severe nutritional deficiencies.

6. Poor attitude and/or stinkin’ thinkin’.
You must have a positive frame of mind when making nutritional and lifestyle modifications if they are to be part of a lasting change. If you start a new exercise or nutritional program with a poor attitude and thoughts of what you are giving up or losing by making the necessary changes, you are doomed from the start.

7. Lack of Quiet Time.
Quiet time is necessary for introspection so that you can get very clear about what you want and why you want it. No quiet time means you have no time for introspection, which means all you are doing day in and day out is pouring yourself out. This will lead you to being very fatigued. I recommend sitting quietly in a dark room (alone) and just breathe and be a witness to your thoughts for at least 20-30 minutes per day!

8. Adrenal fatigue.
The adrenals are linked to the function of nearly every major physiological system in the body. If they are wiped out due to chronic stress of any kind, you will have a hard time losing weight despite even the best nutritional and exercise efforts.

9. Thyroid Dysfunction.
The thyroid is a key regulator of metabolism. When dysfunctional, this gland will serve as a major roadblock to weight loss success. The function of the gland is also related to the function of the adrenals.

10. Hormonal Imbalances.
Forget about losing weight in the presence of hormonal issues. It simply will not happen.

11. Poor Detoxification Capacity.
The body stores toxins in fat. If you have a history of eating the Standard American Diet (loaded with toxins), your detoxification system is likely overloaded. With that, you are likely to not have the nutrition on board to run the primary and secondary detoxification pathways efficiently. When this is the case, the body will not allow you to burn fat to prevent the further overloading the detoxification system. This is obviously not good for your fat loss goals.

12. Poor Sleep.
The body handles its physical and neurogenic/psychogenic repair during the hours between 10 p.m. and 6 a.m. Poor and disrupted sleep can lead to issues in virtually any physiological system in the body. Poor sleep can also lead to over consumption of carbohydrates, stimulant (caffeine, sugar, etc.) cravings, fatigue, and poor mood to name a few. These will all sabotage your weight loss efforts.

13. You have no purpose.
It has been my observation that those individuals who view their life as connected to the world as a whole and view their life as one with meaning and purpose have a much easier time losing weight when given the correct advice for accomplishing that task. If you do not have a clearly defined purpose for the use of your life’s energy, you will be dealing with chronic stress everyday -even if you think you are not! That stressor can easily sabotage weight loss efforts.

14. You make poor choices.
Many people simply do not know the proper nutrition and lifestyle choices to make when it comes to trying to lose those extra pounds. They may have no real issues in the above-mentioned areas, but they simply make lousy choices on a daily basis and no one has taught them how to make better ones. You can often find these people running from place to place, doctor to doctor, and on and on – trying to figure out what is “wrong” with them. The only thing wrong is that they have made a series of rotten choices and need to learn to make different ones. Remember, the definition of insanity according to our good friend Alert Einstein is doing the same thing over and over and expecting a different result.

Well, there you have them (in no particular order I might add). My top reasons you are not losing weight. I look forward to your comments, e-mails, and posts.

Love and Chi,
Brandon Alleman, CHEK 3, HHP

Great Exercise Video

Posted in Core training, Fat Loss, Injuries, Low Back Pain, Media, Random Thoughts, Training on November 28, 2010 by mboyle1959

One of my clients just shared this with me. Jane Fonda has nothing on this client.

I like the limited flexion. Very little chance for disk injury.

Last Week on StrengthCoach.com

Posted in Uncategorized on November 27, 2010 by mboyle1959

Hope everyone had a great Thanksgiving! As usual I’m still catching up on the site and also as usual this week we’ve posted lots of great stuff.

First up last week was the announcement for our Mike Boyle Strength and Conditioning 5th Annual Winter Seminar . I hope that many of you will be able to attend and hear Dan John live. I know I’m looking forward to this one. Just remember, the first 100 sign-ups are only $99. Also, don’t forget that this weekend is the 1st Perform Better One day Seminar at the Parisi Speed School in Fairlawn, NJ. This may already but be sold out so make sure you check.

Next up was Regression and Simplicity: The Keys to Progress in Strength and Conditioning Anthony Donskov has been on a writing tear the past year and this is another good one. Anthony takes some Dan John info and adds a bit of his own to this one. It was great timing with Dan being our seminar headliner.
Also up was: Defining Athleticism from NY Yankees Strength and Conditioning Coach Dana Cavalea. With baseball over for a few months Dana has found some time o get some articles done which is great for us.
Last Up Was: In Season Training-Something is Better Than Nothing. This was the first of our Strength Coach Classics. Strength Coach Classics are old articles that are in the archives but that many new members may have missed. This one looks at the old “I don’t have a weightroom or equipment” excuse and pokes a few holes in it.
Video of the Week – Wall Slides . This is the first of a bunch of videos from http://www.functionalstrengthcoach3.com that we are going to post.

If you haven’t been on the site this week, make sure you log on and check out another excellent week of articles.

Make sure you check out the StrengthCoach Podcast and Strength and Conditioning Webinars http://www.strengthandconditioningwebinars.com

Site Notes

Please let us know via the forum if there are things you want to see on the site.

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

A Great Quote

Posted in Uncategorized on November 26, 2010 by mboyle1959

A great quote courtesy my friend, client and mentor Steve Belkin:

“It is health that is real wealth and not pieces of gold or silver.” ~Mahatma Gandhi

Great Local Press for #1 Gym

Posted in Uncategorized on November 25, 2010 by mboyle1959

We got some great local press in the Woburn Advocate about being named the number one gym in America. This was on the front page!
http://www.wickedlocal.com/woburn/news/x1617319805/Woburn-gym-named-best-in-nation

New Webinars at Strength and Conditioning Webinars.com

Posted in Uncategorized on November 23, 2010 by mboyle1959

If you are looking for education where you don’t have to travel, 
make sure you check out http://www.strengthandconditioningwebinars.com
Alwyn Cosgrove did a new webinar on “Marketing”. In addition Nick 
Grantham did one called called “Recovery and
Regeneration.”

Darcy Norman is going one today called “Metabolic Training – Fitting
It all In – A Professional Soccer Example” at 1pm EST.
You still have time to sign up at http://www.strengthandconditioningwebinars.com

Next week, Dr. Phil Plisky will present about “The Y Balance Test
and the Significance of Asymmetries”

Make sure you take a moment to look at http://www.strengthandconditioningwebinars.com

Two Weeks Worth of StrengthCoach.com Updates

Posted in Uncategorized on November 22, 2010 by mboyle1959

Hope everyone had a great weekend!  It’s been two weeks since I posted an update, sorry. In the past two weeks I’ve done a talk for USA Hockey in Chicago, three talks at ECA Miami, and drove back and forth to Lake Placid NY to watch my daughter play hockey. Now, I’m trying to get some stuff done before Thanksgiving.

So, in the past two weeks we have a new Episode of the StrengthCoach Podcast including and interview called Making Mobility Gains Stick- Ben Shear And Jeff Banaszak http://www.strengthcoach.com/members/2228.cfm as well as a bunch of articles. Hope I don’t miss one.

First up was  Developing the Player another great article on soccer development by Kelvin Giles and Mick McDermott. http://www.strengthcoach.com/members/2230.cfm

Also up was: :  More Support for Unilateral Training. This was one I wrote based on Facebook exchange with Citadel Strength Coach Donnel Boucher. http://www.strengthcoach.com/members/2231.cfm

Another from two weeks ago was : Kettlebell Pre-Season Workout from Standford Asst Strength Coach  Devan McConnell http://www.strengthcoach.com/members/2233.cfm This one has a video of a kettlebell complex that Devan uses with his Stanford athletes

We also had Spilling the Beans on Money and Time Management by Marco Sanchez http://www.strengthcoach.com/members/2235.cfm Marco is another  one of our young strength coaches at Mike Boyle Strength and Conditioning and he gives a real world perspective on the struggles of a young coach.

How to Become a Strength and Conditioning Coach by Jim Keilbaso http://www.strengthcoach.com/members/2236.cfm This might make the StrengthCoach Classic list. Jim put a lot of time into explaining the process from the viewpoint of someone who has been there. Make sure you read this one.

If you haven’t been on the site this week, make sure you log on and check out another excellent week of articles.

 

MBSC Winter Seminar Lecture Descriptions

Posted in Injuries, Low Back Pain, MBSC News, Seminars, Training, Uncategorized on November 15, 2010 by mboyle1959

People having been asking for specifics about Dan John’s talks at the winter seminar so here they are.

Lecture 1- “The Quadrants: Finally, Clarity in the World of Strength”

What is the impact of the strength coach to sport? Shouldn’t it be obvious? Then, why doesn’t the team with the best gym numbers ALWAYS win? Should a 1,000 pound deadlifter jog, swim and bicycle? Play in a local basketball league? Should a 12 year old boy rest five minutes between his sets of 92% max on his squat?


Lecture 2- “The Role of Hypertrophy and Armor Building”

The Incredible Hulk, Sir Galahad and Bobby Fisher get into a contest. Who wins? How does armor help an athlete and when does it hurt?

 

If you have never seen Dan talk or read his books, you are in for a treat. I’m looking forward to my own seminar. By the way, my talk will be The Case for Single Leg Training. You will hear the how and the why behind all the junk you read on the internet.

Remember, Saturday February 5th. First 100 registered are $100. Call 781-938-1330.


Great Article on Sprinting

Posted in Uncategorized on November 11, 2010 by mboyle1959

This piece was a real eye opener for me. When someone on my StrengthCoach.com site asked about an article that looked at the functional anatomy of sprinting I remember this one Relative Activity of Hip and Knee Extensors in Sprinting- Implications for Training . Take a few minutes and read this. Make sure you have a notebook!

Click to access wiemann.pdf