Archive for January, 2012

Interval Training on the Airdyne

Posted in Fat Loss, Random Thoughts, Training with tags on January 31, 2012 by mboyle1959

From time to time I like to post some of the interval workouts I do. One thing that amazes me is how hard it is to improve once you hit a certain point.

Workout 1 4x 1 mi Big Fan

Work       Rest

2:42         1:00

2:41        1:20

2:42       1:40

2:42

Workout 2 4 x1 mi. Big Fan

2:40     1:20

2:39    1:40

2:40   2:00

2:39

All rest were to get my heart rate down to 110 beats per minute.  I usually do this about once per week and do 8 x.5 miles another day. In addition I try to do one 5 mile ride and one 7 mile ride.

1/29/12

5 mi  13:26  Big Fan

 

 

 

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You Will Spend Money On Health Maintenance

Posted in Fat Loss, Injuries, Low Back Pain, Random Thoughts, Uncategorized with tags , on January 28, 2012 by mboyle1959

I have a very successful client who once made a great point to me. He said “people are going to spend money on health”. He went on to say that it could be proactive ( ex. a trainer) or reactive (ex. hospitals and nursing homes). In either case the money will be spent. Proactive spending not only will prolong life, it will increase it’s quality.

Why die of preventable diseases with hundreds of thousands of dollars in the bank ? If you are a baby boomer go out and hire a trainer. It’s not that I want your money, most of my readers don’t live north of Boston. I just want people to be able to take advantage of natures greatest medicine, exercise.

Endurance Exercise Is Bad For You?

Posted in Fat Loss, Guest Authors, Injuries, Media, Random Thoughts, Training, Training Females with tags , , , on January 25, 2012 by mboyle1959

I’ve been saying for years that I think endurance exercise is bad for you. I think the risk of injury outweighs the benefits. Now it appears that research agrees with me but for a far more significant reason. A sore knee is one thing but increased risk of heart attack? Take a look at this quote from the this article on the Mercola website.

“Clearly, when it comes to exercise, more is not always better. As I’ve learned in more recent years, the opposite is oftentimes true. Granted, this warning does not apply to the vast majority of people reading this, as most people are not exercising nearly enough. But it’s still important to understand that not only is it possible to over-exercise, but focusing on the wrong type of exercise to the exclusion of other important areas can actually do you more harm than good. Even if you don’t end up dying from sudden cardiac death during a race, years of marathon running can take a toll on your ability to achieve optimal health.”

Nutrition Advice for Females

Posted in Fat Loss, Guest Authors, Media, Nutrition, Random Thoughts, StrengthCoach.com Updates, Training, Training Females with tags , , on January 24, 2012 by mboyle1959

This is another in a series of guest blog posts from our StrengthCoach.com series on changes over the past year. This one comes to us from Neghar Fonooni a performance training specialist, athlete, nutrition enthusiast, mother and veteran.

Eat several times per day. Eat only small meals. Never go hungry. Keep your metabolism fueled. That is what I have been taught to think and what I have taught my clients for the past several years. That is how countless people have lost body fat (myself included) and created a new food paradigm. I was of the school of thought that fasting was “dangerous” for your metabolism and could slow or even halt your body’s ability to burn fat.

Now, don’t get me wrong, I am in no way insinuating that eating this way is not a beneficial, safe and effective option. What I realized this year, however, is that there is another way (several, in fact) and that one method does not fit all, at all times in every circumstance. My preoccupation with food preparation, portioning and eating every few hours was starting to take its toll. I was food obsessed and it had to stop.

I had heard a lot about Intermittent Fasting through the community and always thought, “absolutely, no way, not for me, EVER.” It wasn’t until John Berardi of Precision Nutrition published a free e-book on his experiments with fasting, did I begin to give it any serious thought. I read the e-book and subsequently decided to self-experiment to see how my body and mind would react to fasting. I started with one 16 hour fast per week, and now I fast almost every day for 15-17 hours. I began by only fasting on my non-training days and now I train fasted almost exclusively. I have no way of knowing if this method of eating will work for me a year from now, but I am confident that it’s the best method for me NOW and here’s why:

1. I created a healthy relationship with food.

As long as I can remember I have been food obsessed. I would count down the hours, even minutes, until it was “time” for me to eat again. If I wanted to eat something outside of my schedule or my plan, I felt guilt and shame. This usually resulted in weekend binging on cookies and pizza only to start the same strict cycle again on Monday. I was tired of thinking about food, preparing so many meals and worst of all-watching the clock. Intermittent Fasting allows me to go about my day without the thought of eating. I typically eat my first meal between 1-2 and my last meal between 7-9. Most of the time I eat lots of protein, vegetables and healthy fats but every now and then I don’t. I also do not require myself to fast. Meaning, if I want to eat, I eat and if I want to fast I fast. This has rid me of the guilt and the unhealthy ties I have associated with eating. I think about food much less, and more importantly when I am thinking about it, I am most certainly not obsessing over it. I feel a mental and emotional freedom that I gained mostly as a result of my fasting experiment.

2. I eat more at once. Although I have (mostly) shed the negative food relationships of my past, I still love eating. I love cooking, creating healthy recipes and most of all, I love enjoying food and feeling satiated. Fasting allows me to have bigger meals in a smaller feeding window instead of tiny meals all day long. At first, the small meals really worked for me. They held me accountable, kept me energized and controlled my caloric intake. After awhile I began to feel deprived and wanted more. I had constant cravings and often overate as a coping mechanism. In one sitting I will often eat 3 eggs scrambled with veggies and cheese, ½ an avocado and 4 slices of nitrate free bacon. For a girl my size, that’s a lot of food-yet I maintain a very low body fat, a lean physique and I get to enjoy a larger meal.

3. I spend less money and time on food.

Although my caloric intake is probably about the same, I actually buy less food because eating less often allows me to buy fewer varieties of food. Since I only eat 2-3 times per day, I don’t mind eating the same thing every day for a week. I buy less, waste less and prepare less. Now I spend a fraction the money I used to on weekly groceries and have much more time to write, train and study without having to plan, prepare and pack so many meals. I’m more productive and I have more money in my pocket!

4. I have better training sessions.

Initially, I doubted my ability to train in a fasted state. In the past I have felt shaky and weak if I hadn’t eaten for a few hours and my training would suffer. I felt instant anxiety at the thought of training fasted, until I realized that there was a method, not an accidental starvation period. When I adhered to the method, I discovered that not only could I train fasted, I liked it. I had a greater mental clarity and focus, and felt much more alert and energized. Typically I eat at 8 or 9 the night before, train at 1130 or 12 with a BCAA and beta-alanine supplement and then eat a large, clean meal around 2. My lifts have not suffered at all. In fact, I have hit several PRs, including a 20kg strict pullup and 72kg single leg deadlifts. I will say, however, that sprints or other intense conditioning work at the tail end of a fasted training session have proved more difficult, especially if I haven’t taken the supplements.

Ultimately, I don’t call myself an intermittent faster and I subscribe to no dogma. This is part of my journey towards a healthy nutrition paradigm. But, Intermittent Fasting is something that has given me new insight to my body and my relationship with food, as well as helped me develop a more open mind to concepts outside of my comfort zone. For more quantitative data on the subject, I highly recommend reading the free PN e-book on Intermittent Fasting experiments.

Neghar Fonooni www.negharfonooni.com

Episode 95 of the StrengthCoach Podcast

Posted in Core training, Fat Loss, Injuries, Low Back Pain, MBSC News, Media, Random Thoughts, StrengthCoach.com Updates, Training, Training Females with tags on January 23, 2012 by mboyle1959

Anthony has a new episode of The Strength Coach Podcast up

In This Issue
Episode 95 Highlights
The Best S&C Resource on the Net
New Podcast Episode Highlights
Episode 95- Thomas Phillips, Senior RKC and founder of The Ultimate Transformation Challenge, joins Anthony to talk about his philosophies on body transformation psychology, coaching and teaching.
-I discuss Using Breathing Techniques with Stretching, Sprints after Sled Work, and Mark Toomey’s article “Is It Just a Sore Back?”
-Nick Winkelman discusses talks about “The AP Acceleration Method and Combine Preparation”.
-Rachel Cosgrove talks about “The Importance of Experience”
-Erin McGirr tells us about the NEW Equipment line at Perform Better.
-Gray Cook does a case study with me for a client at Five Iron Fitness.

Click here to listen to Episode 95

A Definition of hard Work and Commitment

Posted in Fat Loss, Guest Authors, Random Thoughts, StrengthCoach.com Updates, Training, Training Females, Uncategorized, Youth Training on January 21, 2012 by mboyle1959

I don’t usually do many guest blogs but Brett Klika’s recent piece that he wrote for StrengthCoach.com was so good I just had to share it. Brett works at Todd Durkin’s Fitness Quest 10 when he is not writing and lecturing.

The most significant thing I’ve changed my mind about in the last year is my definition of “hard work and commitment” as it pertains to personal training client’s effort. This stems from quite a bit of reflection after having the opportunity to work with many diverse populations from around the U.S. and the world in the last year. I’ve began to communicate this new perspective in my speaking, writing, and consulting.

For years I had found myself getting repeatedly frustrated with client’s level of commitment to their exercise and nutrition program. This sentiment is shared amongst personal trainers both in the U.S. and abroad. This frustration reached a point at times where I actually questioned the validity and effectiveness of my career pursuit.

In the last few years, I have traveled quite a bit speaking in both the personal training and corporate worlds. I’ve spoke with trainers, clients, and every day people from all over the world on the topic of personal fitness. It has become apparent that there is a disconnect between what our clients really want and need, and what we are providing as personal trainers.

The fact of the matter is our clients don’t want to be like us. Many of them are wired to be fulfilled by different life pursuits than rocking a 6-pack on Facebook. They know that to attain success in their given pursuit, they need their health. This is where they bring us into the picture. They tell us their goals which are quite often just an echo of what their spouse, friends, doctor, etc. has been harping on them for years. They may or may not be truly interested or have any idea what is involved with achieving these goals. What many of them want to say is “I just need to figure out how to tolerate physical activity so I can get these people off my back and not feel like such a slob”. This isn’t in the well-accepted script however, so they default to the norm, “Lose weight, more energy, improve health” etc.

When we take these goals at face value and start piling on unfamiliar and un-intuitive expectations, it becomes overwhelming. They come to us because they either don’t like, or are unfamiliar with exercise and we cram it down their throats in hopes to create spitting images of ourselves. Imagine if you were to take time out of your day, money out of your bank account, drive out of your way, and do something you don’t like to do while someone reminds you repeatedly of your shortcomings?

I speak quite a bit on financial and business development in personal training. How many trainers go home and do what I recommend after they carefully outlined their goals for me? How many of them shorten their 3-hour daily workout to do some business planning to grow their career each day? I can tell you. Almost none. Even though they were gung-ho when we were talking about it one on one, it didn’t happen. Why? Because personal trainers for them most part aren’t good at business. Numbers, administration, and analytics are not intuitive. They are confusing and challenging to the point of being avoided for many. That’s why we are in a profession with the median income at about $30,000 a year with a college degree. Is it fair for a financially successful person to call us “lazy and unmotivated?”

Our business acumen as trainers is our client’s exercise and nutrition. If you as a personal trainer were to use a business coach, how would you want them to treat you? How drastically could you change your behavior in a short amount of time? You have always related to the world around you physically, now you have to do it through numbers and other intangible concepts. The point of this level of empathy is not to disregard our expectations for our clients. We may, however, have to learn to read their true needs better. We can’t assume that every client that comes through our door wants to be like us. This will save a mountain of frustration for both parties.

We need to offer education, accountability, and support that matches their (not our) specific needs. Our focus should be to provide an educating, motivating, and enriching environment that creates a positive experience with physical fitness and wellness. The clients that want more will seek and do more. The ones that don’t will still make a marked positive change in their lives and avoid succumbing to the masses of diseased and defeated Americans. Either way, neither we nor our clients can lose.

Defeat only comes when we let frustration and unrealistic expectation get in the way of our much-needed mentorship.

Brett Klika C.S.C.S. www.brettklika.com

For a copy of his new e-book and exercise program “The Underground Workout Manual- Exercise and Fat Loss in the Real World” visit www.undergroundworkoutmanual.com.

The Ultimate Educational Resource in the Palm of Your Hands

Posted in Media on January 18, 2012 by mboyle1959
Believe it or not BodyByBoyle Online has been live for over a year now. In the past 14 months the site has evolved into a diverse database of educational content from the best minds in the industry.When we Launched the website back in October 2010, the plan was to create the ultimate source for content from Mike Boyle Strength and Conditioning for those that couldn’t travel to seminars, and for those that wanted the inside scoop on what we do at MBSC. Instead, it became much more.


In the last year the we have posted over 100 hours of educational video content that covers a wide range of subjects from strength and conditioning, to assessments, to speed training, to rehab, and much more. And this content isn’t just coming from Mike. In the first year they have had talks from Sue Falsone (Athletes Performance/LA Dodgers), Charlie Weingroff, Dan John, Kelly Starret (MobiliyWod), Nick Tumminello, Negar Fonooni, Joe Sansalone, Charles Staley, and more! The subjects have included, kettlebell training, sandbag training, a talk on the thoracic spine, mobility with bands, rotary training, the FMS, and more.

To put it simply, we have created a library of content that is must watch if you are a fitness enthusiast, trainer, physical therapist, strength coach, or just love strength and conditioning.

The best part is that we now support the iPhone, iPad, and iPod Touch for watching our content.

Oh yeah, we also have their exercise database on there along with the same programs that they use with their high school, college, and professional athletes.

Simply head to their website and take a sneak peak of the content and features for yourself:

http://bodybyboyleonline.com