Workout Blog Nov 16th


I am shifting gears and have decided to go into through my Easy Strength Program  it is very simple takes little time. I also will add in Cardio later in the day mostly running and cycling in the early afternoons. I am still pretty beat up from the Alumni basketball game this weekend so I decided to take it easy today.
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Back Squats 2 x 5 @ 225
Incline Bench Press 2 x 5 @175
Snatch Grip Deadlift 2 x 5 @ 205
Pull-ups 2 x 5
Farmers walk 100m@ 70lbs each hand

Plan to run this afternoon

Thursday Nov 12th 2015 Workout log


Workout log

Getting prep for the Alumni game this weekend  So staying away from the weight and lots of cardio today.

Jump on the treadmill
Run @ 7.5 mph for 3 mins, walk @ 3 mph for 2 mins
repeat for 45 mins

Just trying to get a good sweat going open up the lunges for this Saturday.

My Favorite Medball exercises to develop power


There are many different variation of  Medball tosses I will give a couple that I love to use to help my clients develop rotation power.

Shot Put toss with Reverse Step

Kneeling chest press with fall

Medicine woodchopper with step

Workout Log November 11,2015


Decided to Jump into the group Training session Shout out to 7am group

The Gameplan 
25 min AMRAP(As many rounds possible)
400m run
10 total Trx assisted Pistol Squats
20 Renegade rows (used 35lbs)
30 Kb High Pulls

I was able to 5 complete rounds then start the run for the 6th round
rested for 3 – 5 mins
Jumped on the C2 Rower
250m intervals sprints with a 1:15 rest x 5
Try to finish each sprint under 50 secs

The Daily life of Strength Coach

The daily life of a Personal Trainer


If interested in going into personal training or Strength and Conditioning at College or Sports Performance facility. I will lay out one of my busiest days. So that you can have an idea of what you may be doing on a daily basis. I do love my job and I wouldn’t trade it for the world.

3 am

  • Wake up turn off alarm
  • Eat Breakfast Oatmeal and scrambled egg whites, breakfast of champions( I prefer bacon and pancakes)
  • Grab uniform, lunch, and other important items
  • Leave for work 3:50-3:55 am

4 am

  • Arrive in the dark stumble around until I can reach the lights
  • Stumble through the dark turn lights on tv’s and collect laundry
  • Stand in middle room with superman poise try to build up confidence and get ready for the day( don’t feel any different)
  • Get ready for first personal training client

5 am

  • First training session sets tone for the rest of the morning
  • First session goes smoothly( feel good highly motivated decide to write a training program

6:00 am

  • 6:05 am return to desk start layout of training program.
  • 6:08 am remember Laundry needs to be changed and folded
  • 6:25 am get back to computer decide on color of template
  • 6:30 am get distracted by email
  • 6:50 am Get ready for next client

7:00 am

  • Client show ups 10 mins late.( they apologize for being late.)
  • 7:59 finish training client

8:00 am

  • 8:05 am check laundry again( I swear we are getting low on towels)
  • 8:12 am Get back to desk start work again on training program
  • 8:15 am reach desk stomach start growling decide to eat lunch( yes lunch at 8:00am)
  • 8:40 am finish lunch time to get ready for next client

9:00 am

  • 9:00 am client arrives for training
  • 9:55 am finished training client

10:00 am

  • 10:00 am put away equipment and check on laundry
  • 10:05 am make way back to computer to get working on training program
  • 10:25 am Co-worker ask me to review document.
  • 10:35 am review document, then back to work on training program

11:00 am

  • 11:00 am get tired of sitting down go walk around facility and check laundry
  • 11:10 am back at desk working of training program
  • 11:40 am tired of sitting again walk around facility again.
  • 11:45 am time to set up for my next client

12:00 pm

  • 12:00 pm client arrives decide to experiment with some new exercises
  • 12:55 pm finish training client( client has hard time walking after training session)

1:00 pm

  • 1:00 pm  Staff meeting( confidential information)
  • 1:50 pm meeting over

2:00 pm

  • Get a quick workout 30-40 min workout
  • 2:45 pm get showered and cleaned up

3:00 pm

  • 3:00 pm run out to QT to get a “Healthy Snack”
  • 3:20 pm  Start putting the finishing touches on training program
  • 3: 50 pm perform cleaning duties

4:00 pm

  • 4:25 pm get ready to co-coach the group training session
  • 4:30 pm help co-coach training session

5:00 pm

  • 5:25 pm finished co-coaching session
  • 5:30 pm start cleaning the rest of facility and putting equipment away

6:00 pm

  • 6:15 pm finish with cleaning duties transfer laundry
  • 6:30 pm grab stuff time to head home

That is the life of a personal training/ strength coach. Everyone schedule  does change around constantly and you will have to be very flexible just in case something does come up. If you want to get into this professional feel free to ask me I will be more than happy to help you out.

My Favorite Exercises with Valslides


One of the many tools that I like to use to add variety to my training and my clients training are Valslides. They are a inexpensive tool that can add a different element to many different exercises. Here are some of my favorite uses for the Valslides.

Reverse Lunge 

Push ups with Reach 

Body Saw 

Leg Curls 

20 Things I Know


Michael Boyle's Strengthcoach.com Blog

I wrote 20 Things I Know in 2007, scary that was almost nine years ago. I made a few very small edits and it is now stored in the Free Articles section of our StrengthCoach.com site.

Like Dan John, I’ve been in the game for coming up on three decades. I’ve actually been lifting weights or teaching others to lift weights (in case you’ve seen me lately) for over thirty years. In fact, I’ve worked at Boston University in one capacity or another for as long as Eric Cressey has been alive.

to read more, click here…

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The Top 9 Benefits of Weight Training for Women


Zahid Aramai

In spite of comprehensive research promoting the advantages of weight training exercise, lots of women continue to go for cardiovascular exercise above weights. Perhaps they are concerned about “bulking up“. Girls have witnessed several too many beefy dudes grunting away within the weight area and have a fear that when they pick-up a weight; they will immediately begin to look like one also.

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Personal Training: 3 Things to Look for in a Trainer/ Coach


True Strength

Each year, thousands and thousands of people line up to sign up for memberships at big box gyms. If you have ever been around a gym at this time of year you know and fully understand the scenario. When January 2nd roles around (nobody really comes in on national hangover day), the gyms are packed, and by packed, I mean wall to wall slammed. It is the most frustrating time for consistent gym goers. The machines are all being used and all the lockers are taken up by these “gung ho” new gym members. Then, an interesting and all too predictable thing happens. About two-three weeks later, all the new faces disappear and the gym falls back to its normal self, full of the consistent, day in and day out, members. This post, however, is not about them. It is about the thousands of new faces who, without fail, give…

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Why Discipline is better than Motivation


Motivation fades Discipline is forever

Getting and receiving motivation daily is a great way to start the day. It helps put you in a proper mindset for the day. Motivation help get the ball rolling for many is the hardest step. The only thing about Motivation is that it is feed of emotion. Some writers have said that emotion creates motion. That is true I will not deny that a lot has been accomplished when someone is either really angry or really happy.

The problem with emotions is that they come and go. The flee away and can change immediately based on events that happen in your life. For example you can had a terrible day at work and your boss chews you out about a problem that was not your fault. So you go to the gym to burn off some steam. The second before you begin tearing the gym up  you get a text/email/ or call  from your boss he apologizes for chewing you out. Now all that pent up emotion has been dissipated. Now you have this mediocre at best workout because you no longer have emotion driving you. Emotions are a double edge sword.

Discipline is what you need in your life. I look at discipline as rules that I have set in place that will not change no matter the circumstances. If I tell myself I will run intervals for 45 minutes. I will run intervals for 45 minutes period. I make a rule that I will eat protein and vegetables at every meal. You can look at my plate and see that I will be eating Meat and Veggies at every meal. Discipline can spread through many different areas of life such as: relationship, finances, nutrition, exercise, self-improvement, and social life.  Having discipline will help develop habits. Habits will create the person that you are today. Discipline does not rely on emotion. It is a separate entity that works regardless of your emotional state. If you had a wonderful day/ or your worst day you will still do what your suppose to do.

Discipline equals Freedom.