It happens every year. America’s infamous 35 day stretch where almost everyone gains 5-10 pounds of fat “celebrating” Thanksgiving, the December holidays, and New Years. The worst part is, that time of year tends to be so hectic, people can’t even get to the gym and have a decent lift… Basically adding insult to injury…
Trust me, I understand that you are busy, but that is not excuse to not get in a good lift and continue progressing towards your goals. For example, if you have 45 minutes at the gym you can easily do the following:
-Foam Rolling (8 reps each)
-Dynamic Warm Up
1. Knee to chest to forward Lunge x 5/side
2. Sumo Squat to Stand x 6
3. Scap Wall Slides x 10
4. Reach Roll and Lift x5/side
A1) Deadlift 4×3
A2) Landmines 3×8/side
B1) Walking Lunges 3×6/side
B2) Rollouts (band resisted or not) 3×12
Intervals: 20 seconds on/40 seconds off x8
Or you can always mix it up and do a strong man circuit:
You will be in and out like a fast food restaurant (Yes I stole that from NBA Street 2. What of it?!?!).
Jason Ferruggia has put together a great program for the people that need to be in and out of the gym while getting a great training effect. If you want to put on size this winter his Minimalist Training workout will help you pack on the muscle while minimizing the damage from your mom’s apple pie and grandma’s cheese potatoes.
You can check out his program here. He is heavily discounting it for until Friday!
The number one question I get asked about BodyByBoyle Online is, “What is BodyByBoyle Online, and is it for me?” This isn’t as easy of a question to answer as you think…
Now to recap, if you haven’t heard, Mike Boyle and I have been working on The Ultimate Resource for Strength and Conditioning. Not just the ultimate resource for Mike Boyle. I think that is the first mistake people make. We have a ton of content from other fitness professionals as well. We are even in talks with some of the biggest names in the fitness world to contribute programs as well!
Here is a quick example of the Staff Meeting Videos that are posted:
For example, we filmed a two hour talk and hands on with Sue Falsone from Athletes Performance on the Thoracic Spine. After watching this you will have a whole new outlook on working with the “desk jocks” and other athletes and clients with posture problems.
Another example is the hour of video with shot with guest presenter Nick Tumminello. During the seminar Nick talked about the importance of rotary training and how to implement it in your programs.
This is all on top of the training programs you get from Mike and the hours and hours of content in our educational database, including all three of Mike’s new DVDs! We also have plans to film all of Mikes future seminars as well, so if you want to save on travel or live on the other side or the world, you can still catch his talks from the comfort of your home!
So to answer the question, “Who is it for?” I would have to reply:
Anyone who wants to become more knowledgeable in regards to strength and conditioning and ahead of the rest of the industry. Mike only uses the latest and greatest techniques to get his athletes stronger and his clients leaner. He is also always bringing in guest speakers to the facility to educate the staff. As a part of BodyByBoyle Online, you get to the same education as the employees of America’s #1 Gym (Men’s Health). If you want to be successful as a personal trainer, coach, athlete, or weekend warrior, you owe it to yourself and your clients to check out BodyByBoyle Online.
It is scary when you see guys that want to bench 300 but can’t perform 12 push-ups with correct form. Or what about the guys who can leg press 800 but can’t do one single legged squat. Finally there is the dude with the Hulkamania bandana maxing out the weight on the lat pull down but can’t do one pull up. Scary isn’t it? We really don’t take advantage of our most important training tool, our bodyweight. I am going to drop some body weight exercises that are sure to get you stronger, add lean muscle mass, and humble you like nothing before.
Not only are all of the following exercises great because you can do them away from the weight room, but some of them are prerequisites for strength training. If you can’t do a single legged squat (or at least a split squat), you have no right to be back squatting (let alone filling the leg press with plates and making more noises than Arnold when he is exposed to Mars’ atmosphere).
Are you wasting your time doing lots of wrist curls when you could do towel pull-ups and have forearms, biceps, and lats. Are you doing leg curls until you, again, look like Arnold in the above image? Maybe you need to challenge yourself and find out if you are strong, or just machine strong.
Single legged squat (SLS)
The single legged squat may be the hardest of the bunch to execute to perfection. Not only does it force you to use your adductors and glutes in conjunction with your quads, but it will cause some serious increases in your bilateral movements like the squat and deadlift as well. The unilateral nature of the exercise will also help prevent any kind of asymmetries between your right and left legs.
Keys to the Exercise: Start by squatting to a box that will have your femur parallel to the ground, or a little higher. Watch the knee of the active leg and make sure it does not cave in. Push your hips through at the top and fire your glutes. Stay in control at all times and do not sit back on the box.
Rear foot elevated split squat (RFE Split Squat)
The RFE Split Squat is the sister movement to the single legged squat. You may also know this exercise as the, “Bulgarian Split Squat.” Just like the single legged squat the REF split squat is another great unilateral exercise that promotes glute activation and proper movement patterns essential for increasing load and in turn getting stronger and building more muscle. Women should also take notice, this exercise will get you the ass you have always dreamed of! (Guys, feel free to let your girlfriend/wife on this one too).
Keys to the Exercise: Start from the ground up. Place something like an airex pad under the knee of the foot that is elevated as a guide to how low you should go. As in the SLS, make sure the front knee does not cave in and push through the heel. Keep your chest up and stay in control for the duration of the movement.
Towel Pull Up
Pull ups kick ass. Want a big biceps, lats, or traps? What about big forearms and improved grip strength? Then you want to be doing towel pull ups. Why with a towel? Put simply, it is going to make it harder to grip and cause the movement to intensify. Do you want to build bigger biceps, lats, and trap? How about improving grip strength and forearm size? If you answered yes to any of those (and who wouldn’t) the towel pull up is your exercise. We know that using a more difficult grip can cause more muscle activation. The towel pull-up is a prime example of this. Also you are going to look like a badass, which is a nice bonus. If you can do fifteen chin-ups, I challenge you to do 8 towel pull-ups. Just pray that when you are done, you can still open that tub of protein.
Keys to the Exercise: Use a towel that is in good enough condition to support your weight; the towels at most commercial gyms should be fine. Throw the towel over the pull up bar so you are using a neutral grip. Pull all away up until your elbows are by your side. HOLD ON FOR DEAR LIFE!
Glute Ham Raise (GHR)
You are one lucky SOB if you have a glute ham raise where you train. If you don’t, that doesn’t mean you can’t modify the exercise. This is where the bodyweight GHR comes into play. As long as you have a dumbbell rack or something to support your heals. If you have never done GHRs before, you are missing out on a major movement that can really increase those deadlifting numbers.
Keys to the Exercise: Keep your chest up and your back arched. Go down as slow as you can and gently push off the ground, pushing your hips through at top.
Feet Supported Side Plank (FSSP)
Side planks are great and all, but what do you do when you can hold one for 60+ seconds? That is when you move on to the feet supported side plank. The FSSP is very challenging and will humble you when you do them. Setup a bench parallel to a DB rack (or some place you can place your feet). While sideways, lodge your feet in the DB rack while just the side of your hips are on the bench. Start with 15-20 second holds and progress from there.
Keys or the Exercise: Keep your body erect and glutes tight to hold proper form. Do not allow yourself to bend and the waist. For safety, before you switch sides, place one hand on the ground before moving.
Band Resisted Rollouts
OK, so not 100% bodyweight, but it is pretty close, and in my mind, the ultimate challenge for your core musculature. Grab one or two resistance bands and an ab wheel attach the band(s) to something that isn’t going to move (like a dumbbell rack), take a few steps back, and prepare for those abs to be sore for a few days.
Keys to the Exercise: Keep glutes tight and listen to your body. If you back kicks in, you need to regress and go back to an easier variation.
Last but not least is the Trench Plank. For this you will need two Valslides or something similar that will allow your feet to move on a turf or mat surface. The goal here is to crawl like you are in a trench without allowing everything but your arms move. Go for distance on these, 20-40 feet. For a progression, put some 10-15 pound dumbbells in your hands while following the same rules.
It is mighty depressing to realize the average trainer in America makes about $30,000/year. That for waking up at 5am to train clients and working until 8pm to facilitate their evening clients. This doesn’t have to be the norm. With the right tools and mindset you can be easily making over $60,000/year while working 40 hours/week. “How can I do that?” I’ve got the answer.
Here are three steps for dominating in the fitness industry:
1. Optimize your Time By Creating Systems
You need to systemize everything possible — from how you create your training programs, to how you assess your new clients, to how you go about educating your clients about proper nutrition. For example, you can use the Functional Movement Screen (FMS) to assess all new clients. Create a sheet that allows you to note the scores from the screen for easy documentation and review. This allows you to quickly repeat the same process efficiently. After doing 15-20 FMSs they take almost no time and you get a wealth of information about your client after completion.
The same process can be translated into your program design. Many trainers and coaches use dropdown cells in EXCEL to make program creation less time consuming. You should also have a basic template for all new, untrained clients who you know will be starting with the basic movement patterns. If you are still typing everything out, over and over again, you are wasting valuable time (how much is your time worth to you?) that could be used for continuing education or relaxing a bit and spending time with friends and family.
At BodyByBoyle Online (http://tinyurl.com/boyleonline ) we have done all of the work for you, over 300 man hours, to provide you with everything you need to hit the ground running and crush the competition. With our database of over 280 different exercises, which have been professionally filmed and edited, you can create your own programs or use the same ones that have made Mike Boyle Strength and
Conditioning the #1 gym in America.
2. Multiple Revenue Streams
If you are a personal trainer or strength coach that is not doing some kind of online personal training or distance coaching, you are turning your back on a very significant source of revenue. Online training isn’t just for your blog readers who live hundreds or thousands of miles away. What about that person who comes into the facility but can’t afford $99/session? Or that client who moved away? And what about that client who no longer comes to the gym because he/she can’t afford training anymore? Maybe they know their way around the gym but just need an effective training program. You can make them an online client at $199/month instead of losing a customer altogether because of your facilities personal training price and a few hundred miles.
There are a few important steps for successfully training people online. First, make sure you provide them exercise videos with proper direction. Second, give them the ability to document their progress. And third, you must be able to track their progress and give them instant feedback. Online clients should not be treated like second-rate citizens.
The XPS Training software designed by Sideline Sports allows you to connect with your clients like you never thought possible thanks to its detailed stat tracking. From looking at how your client is progressing in a lift, to viewing their food log (with macronutrient breakdowns of each meal!). All of this is presented in easy to read charts and graphs (trust me it is a lot cooler than your statistics class!).
3. Continuing Education
If you are not making over $45,000/year, the first thing I would ask you is, “How much time do you spend on your education daily?” Do you watch the latest DVDs, go to the Perform Better seminars, listen to audio books or podcast, read articles or studies, reach out to other coaches and trainers to talk shop? And if you do all of those, maybe you just need to brush up on your business skills. No one in the fitness industry wants to admit it, but you can’t just change people’s lives. You need to make money and put a roof over your head too. It is OK to make your next book cover customer service or using social media to your advantage. Books like “Delivering Happiness,” “The Four Hour Work Week,” and “Crush It,” are great places to start.
With BodyByBoyle Online (http://tinyurl.com/boyleonline ) we have created an extensive education database that includes full DVDs and Video Q&A with Mike Boyle on a wide range of subjects from interval training to nutrition for adults. Members also get an inside look at our staff meetings since the whole meeting is filmed, edited, and uploaded for members. In our staff meetings Mike goes over new exercises or progressions, things he learned at recent seminars, business practices, and more.
Now you need to take action and create new streams of revenue. We created BodyByBoyle Online especially for trainers and coaches who don’t have the time and resources to create a content rich service like this. Check out our BodyByBoyle Online (http://tinyurl.com/boyleonline) and take a look around. You owe it to yourself and your wallet.
P.S. There are less than 200 spots open at the discounted rate! Get in while you still can! http://tinyurl.com/boyleonline
I am so sorry, I have been a horrible blogger these last few months. In my defense, I have been hard at work on something very cool that will change the fitness industry later this week. Trust me, I do my best to not write checks that my ass can’t cash, so stay tuned…
Before I get started, on an off-topic note, Fringe is back for it’s third Season. It is easily my favorite show on television. So many intricacies and the show runners trust the audience to understand what is going on. Also, it has caused me to wish one day to go on a date with Anna Torv (the good version stuck on the other side). She kicks ass and can cross between parallel universes.
Now to the fitness and nutrition stuff…
So I have had to make some changes in my life after putting myself second (or third) on my list of priorities. I have been working long hours to finish this project, moved into a new loft apartment, working with my clients (online and in person), not sleeping and dealing with the fact that my Mom is no longer there to do my laundry. Simply, it is time I put my health back in the front of the line, so I have made some drastic changes.
1. No More Xtreme Caffeine Drinks
You know you have a problem when you go to a Perform Better Summit and the first words out of half of the people you talk to are, “Do you have a Spike?” or “Did you just drink a Spike?” Yes, I am looking at you Bret Contreras! The last few weeks I even upped it two two cans a day, seven-days-a-week to keep moving. I am not proud of it, I hit rock bottom and it was causing some digestive and sleeping issues (obviously).
It is a pretty cool thing when I can have my boss, Mike Boyle, straight up tell me it is too much, and of course he was right. And he is Mike Boyle, his words hold a lot of weight with me not only as a boss, but as a mentor too. Martin Rooney said the same thing when I saw him in Chicago. I stopped drinking Spike for one week after I saw him speak, then fell right off the wagon.
Instead of Spike I will be sticking with Green Tea exclusively. And not just the regular old Lipton Tea you find at your local “Circle K” (Please write in the comments section what that reference is from and I will give you a brush with fame next episode). I bough a few cases of the real deal:
[editors note: I should mention I drink a ton of hot brewed green tea too (I am right this second). These are just for convenience and when I am on the run.]
2. Not Eating or Taking Supplements Two Hours Before Bedtime
I think I stole this from Martin Berkham, but it just makes a lot of sense. Nothing that could possible stimulate you, even calories, before bedtime. When I was a freshman in college I read an article that said you NEEDED to consume some casein protein before bed to avoid catabolism (oh noes! my muscle is melting away as I sleep!). Well, it seems that was kind of BS. When you think of it, you are stationary for 7-8 hours, how many calories do really you need before your body starts breaking down your precious muscle mass for energy? The answer is very little.
(Now just give me back my tub of protein and no one gets hurt)
3. Keeping a Sleep Diary and having a “Sleep Bank”
First is the sleep Bank. I have to get 8 hours of sleep each night and be in bed for 8.5 hours. If I do not hit these goals, I have to make up for them in the bank by going to bed earlier the next night. Nothing scientific here, it just works for me. I require myself to get 56 hours of sleep each week. Naps count too but they are usually 15 minutes or so.
Every morning I wake up and write a paragraph about the previous night. I log:
- If I tossed and turned
- If I woke up sweating (room is too hot)
- What I drempt about
- This one is the most interesting, I wake up so refreshed after a good dream. For example I had a dream I hosted SNL the other night (I have had this dream 5 or 6 times). Woke up refreshed and ready to kick some ass.
It is simple but I think it could prove to be very interesting blog content.
This one of the best clips from SNL ever:
BONUS #4: Bill and Ted are Reuniting
Yeah, it is true. MTV news got confirmation last week that top men are hard at work on a sequel to Bill and Ted’s Bogus Journey (which was a sequel to Bill and Ted’s Excellent Adventure) making the franchise a full blown trilogy. Keanu is on board 100% as well as Alex Winter.
Until next time, be excellent to each other.
It is a pretty cool thing being able to work with people all over the world who want to lose weight, get stronger, and gain lean muscle mass. Seeing people get results 3,000 miles away is something I really enjoy. Don’t get me wrong, I love training people in person too, but being able to call people up and talk about a crazy week they had and talk them off the edge of calling Pizza Hut is a completely different ballgame.
- Replying to 1,000+ word e-mails about crazy gym or boyfriend/girlfriend stories
- Shooting almost 300 videos for my clients
- Looking at what they are consuming every single day and giving them feedback
- Changing programs on the fly with a text message, phone call, or skype conversation.
To put it simply, I am willing to just about everything in my power to guarantee my clients success. I am not joking that I give my personal cell phone number to all of my clients. Why not? They should be able to contact me just like if I was training them in person. This is why I have kept just about every client I have ever had. I get results. Plain and simple.
(NOT one of my clients…)
This last year or so I have been able to get some great results with my online clients. Recently, some of my clients sent in e-mails discussing their time with me. Yes, these are real people, you probably even heard me read one of their e-mails on the podcast:
I have been training with Kevin for the last five months and can honestly say that I have made the biggest transformation in both my training and diet. It is obvious that Kevin commits a lot of time into designing the workout and nutrition as he really tailors it to your goal. My workouts have been amazing and he has pushed my intensity level to a new high. Furthermore, he is great at answering questions and really listens to what his clients have to say. I would recommend Kevin to anyone who is looking to make a serious commitment to transforming their body.
Working with Kevin has been both fun and effective. He is so knowledgeable that I can already see specific results based on what my goals are. His programming is interesting, enjoyable, and it WORKS! He is so passionate about what he does, that it is infectious and makes me want to go after it that much harder in the gym. Even though we don’t get to train together, Kevin’s energy is contagious and more motivating than most of the trainers I’ve worked with in person. I can’t say enough about how great it is to be working a program that is well designed and is specifically for me, and how much I appreciate the thought and effort that goes into each aspect of my program. I have the utmost confidence in Kevin, and that translates into confidence in myself. What more can you ask for?
Both of those testimonials are from online clients that have been KILLING it! even with incredibly busy lives with, school, work, family, and a social life! I even got to meet Michelle during the Perform better Seminar in June and get a bite to eat (and as a bonus, got a ride back to my hotel. No taxi fare FTW!).
I have kicked things up a notch too with the new online training software I am using that gives clients access to 150 exercise videos with another 150 coming in about a week or so that cover speed, agility, ladder work, plyometrics, olympic lifting, and more!
Two online PT spots are currently open now as I get things locked down with the new software. If you have been stuck not getting results, or have been doing boring workouts, or just want to be in the best shape of your life, we can work together to achieve your goals. And not to get all infomercial like, but we are talking about $4 a day for online training. I know most spend more on their morning coffee, and it probably has sugar, heavy cream, and a syrup that should be on ice cream. Which will help you meet your goals?
The Type of Diet
Let’s get this out of the way first, we, as humans, are incredibly complex, diverse, and above all else weird. This is why something like the Atkin’s Diet will work great for Bobby Joe, but will cause Johnny Ballgame to binge three days into the same diet. What about the fad of liquid diets? Low Fat, high carb, moderate protein? High Fat, high protein, low carbohydrate? No carbs (i.e. Anabolic Diet)? Fasting? Straight up calorie restriction is fine too, as long as you make sure you get in adequate protein and carbohydrates to complement you training. But since many people like to follow a designed program or a set of guidelines I will help you decide if one of these diets are right for you. Read more
Filed under: Athletics, Blog, mobility, Nutrition, Training
The Perform Better seminars are always a great time. Fantastic presenters and amazing people who are looking to become better trainers, coaches, therapists, or fitness enthusiasts. Speaking of the presenters, the line up was amazing. Here are just a few of them: Thomas Myers, Sue Falsone, Mike Boyle, Eric Cressey, Martin Rooney, Robert Dos Remedios, Chris Frankel, Todd Durkin, Grey Cook, and on, and on… I was really bummed that I didn’t get to see more of the lectures and hands on presentations.
Here are the ones I did get to:
Sue Falsone on the Thoracic Spine (Lecture and Hands-On): If you don’t know Sue, she is a highly regarded PT and works for The LA Dodgers and Athletes Performance. Sue talked about the importance of mobilizing the thoracic spine and how being locked up there can cause issues above and below. I feel like we have talked a ton about thoracic mobility on the podcast so I will keep it brief. Sue, gave us a few mobility exercises to do. Most if not all of them require a knowledgeable PT to perform.
Sue also emphasized that we need to also stretch the side of our body, here is one of the movements she gave us here:
Chris Frankel (Lecture and Hands-On):
You might remember Chris from Episode 151 of The FitCast. He is the go to guy when it comes to suspension training be it with a TRX or any other suspension device. Chris’ lecture was really good. It kind of surprised me how much there was to learn about suspension training and how it can be so valuable for us as coaches or fitness enthusiasts. his motto for suspension training makes a lot of sense: FLAC
- Unleaded, Focus on Movement
- Learn appropriate level of progression
- Apply training stimulus
- Challenge conditioning
Chris also went over some cool single leg exercises and progressions with the TRX that I will try to shoot videos of for you guys. Basically, if you still don’t have a TRX, you are really missing out.
That is it for Part 1. Part 2 will be all about Thomas Myers and Anatomy Trains. I am attending another one of Thomas’ lectures tonight so I should have some great stuff for you guys. And again, Anatomy Trains is one of those books that you must have to understand why we foam roll, and why foam rolling might actually be pretty ineffective…
This weekend is the annual Perform Better Summit in Providence, RI. The summit consists of three days of presentations and, “learn by doing” sessions. In the past I have only gone to the 1-day seminars that Perform Better puts on, so this will be a little bit of a different beast. To be honest, I am only going on Saturday and Sunday because I have a full schedule of clients on Friday. So the plan is for myself and Mike Boyle Strength and Conditioning staff members Dave Rak and Evan Levy to drive down to RI on Saturday Morning around 6:30am.
The summit lineup is just incredible from Todd Durkin, to Stuart McGill, to Dos Remedios, Mike Boyle, to Dr. John Berardi, to Sue Falsone (pumped for her talk on thoracic mobility), to Martin Rooney, to… You get the picture…
Since I will be staying overnight there are a few necessities I have to pack first. This might not sound like a big deal but it really is. And I think this list can translate into any trip for someone that is a fitness enthusiast or professional.
1. CASE of Spike
Best to get the most obvious one out of the way. Why a case? Because I know I will drink at least 4 over the weekend, plus I plan of getting Bret Contreras hooked on them. Plus let’s be real, no one is going to sleep this weekend. The Perform Better Summits are the equivalent of the Catalina Wine Mixer. We are going to go all out. (WARNING VIDEO IS NSFW DUE TO LANGUAGE…BUT WHO CARES IT IS FUNNY AS SH*T).
2. Large Cooler Packed With:
- 2% Plain Greek Yogurts
- Pre grilled Chicken/Steak
- Cottage Cheese
- Fresh and Frozen Fruit
- Raw Vegetables
3. Dry Goods
- Beef/Buffalo/Turkey Jerky
- Protein Powder
4. Magic Bullet
For smoothies… And mixed drinks….
Keeps water cold, and looks bad ass.
We can’t all have time machines in the form of a phone booth from a future where Bill and Ted’s music aligned the planets and set in motion intergalactic peace. This is why on some days I have clients that show up late or I myself need to fit in a quick training session in between clients or meetings. So what do you do? Do you lift for a shorter period of time or do a quick warm up that may just be enough to prepare our bodies for the rigors of heavy squatting and explosive bicep curls (because…it is almost beach season…Gym. Tan. Laundry).
Let me preface this blog by saying the far to often used, “it depends.” I consider myself to have pretty good mobility everywhere except my hips, and they are even doing pretty damn good now. But what about someone who has poor posture, knee pain, and hip flexors with the tissue quality of beef jerky? Obviously I would have them put the mobility and rehab work higher up on the list of priorities. Got it?
Now, here is the best bang for your buck warm up for those who are crunched for time but still want to warm up properly.
Foam Rolling (6 reps each)
Mobility (5/side or 10 total)
- Spider Man Lunge Walk with Reach and Hip Lift: This is the epitome of, “bang for your buck” when it comes to mobility exercises. Think about it, you are stretching your hip flexors and hamstrings while also activating your glutes and quads.
- Scapular Wall Slides: It is a sad fact, but most people have very limited scapular mobility. Just ask a friend to try and put their arms straight overhead, instead of something that looks like a touchdown sign, you will see a deformed “V.” Scap wall slides will mobilize your upper back and get you ready for your horizontal and vertical pulling.
- Wall Quad/Hip Flexor Stretch: Like the Spider Man Lunge Walk, this mobility exercise hits a few muscle groups, the hip flexors and quads (no duh Kevin…). To perform these go against a wall and place one knee on the ground and the opposite foot on the ground. You should
- Push Up to Downward Dog: I don’t like yoga, but this movement allows you to warm up your upper body and get a great stretch for your hamstrings and calves.
Now go on and leave no room for excuses when it comes to getting a lift in. Lastly, DO NOT FORGET:
BE EXCELLENT TO EACH OTHER (AND YOUR TISSUE)