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Sunday, November 29, 2020

You can’t make this sh** up๐Ÿ˜ณ

 You can’t make this sh** up๐Ÿ˜ณ

It’s been a while since I’ve given a “real” update on things, so I’ve decided to fill you in instead of keeping it all “bottled up.” ๐Ÿ‘ถ๐Ÿฝ ๐Ÿผ 

As I am writing this, in 8 week old is vocally displaying her lung capabilities while my son is throwing our kitchen appliances around in utter disappointment about our TV all the sudden deciding to break so he can’t watch his show(which oddly enough, keeps him entertained while we eat) dinner time is becoming the new norm of “stand and shove it in quick” or forever hold your piece.๐Ÿ˜‚

Oh...and did I mention my wife is balancing our singing baby while simultaneously conducting a “help/hate chat” with door dash, for sending her food to the wrong house for the third time this she’s out of patience, luck now...after a hellaciously difficult day…(as a side note, her brain is so fried she decided to order a turkey club. ๐Ÿ˜ณ …I quickly reminded her of the 4lbs of turkey we had leftover in the fridge from only the biggest eating day of the year, and her response …. “ooppps, yep….didn’t register that.” ๐Ÿ˜…

So I’ve proceeded to step with caution around her, give her some wine ๐Ÿท and leftover thanksgiving PIE ๐Ÿฅง AND SMILE, while I go find her food.

๐Ÿคท๐Ÿป‍♂️A dinner time in the life of the Overs...

๐Ÿ˜Yet, I’m sure...many of you can relate and comment on your horror stories...

๐ŸฅฒStrange thing is...for some unforeseen reason, they just continue to happen to us....

Day...after day...after day.

The best part about today was seeing Beth’s (Noah's babysitter) photos she took of Noah and Ellea...Something about seeing the beauty of your kids in photos just makes everything freeze and seem okay ✅ for the time being...

❌Or until you turn your head and now see him taking the broom and hitting your poor neglected German Shepherd who was your family's first baby and now seems to get the inevitable back seat ๐Ÿ’บ...

Life as we know it...

Can be so damn hard, and I’ve tended to keep things bottled up as of late but felt as if it was time to vent.

In terms of my family….It’s pure chaos. Everyday, all day. It’s funny…I see people out and they immediately ask “How are the babies” and no matter what I always say GOOD, but deep down…I want to say…


As if raising two kids under 2 isn’t hard enough, try adding the whole “school bullcrap” with Meg’s profession, a global pandemic corrupting the fitness industry which just so happens to be the light and sole of my life….and the realization that the thunder is being brought in more ways than one…..(and we usually say this every time we give Ellea a bath because….well….THUNDER is brought. I didn’t think females could ever vocalize their dislike of being cold so intensely, but I think my daughter has broken records in this category. 

❌Don’t get me wrong, we ALL are going through some sort of chaos, but from a business standpoint….not too many have seen/witnessed some of the things I have in the past 8 months. 

I’ve dealt with my share of hardships in 7 years owning a business, and I can’t say anything has topped what has transpired lately from government regulations, misleading information, rumors….to failed marketing strategies, closing, and now entering our industry’s toughest month with mask provisions. ๐ŸงLike getting people into gyms is hard enough right now….๐Ÿ˜ฑlet’s make it even harder.

๐Ÿ‘ŽUnfortunately, what keeps me bottled up is the shear cruelty of some human beings. I know times are hard, but truly…it gives no one the right to treat others poorly. Trashing yards, screaming out their trucks while driving by, “F*** YOU,” sending hate mail, publicly humiliating, and deriding is not something you want to be known for….yet so many of us are more ready to POUNCE on others flaws faster than Tigger(yes, I am now watching Whinnie the Pooh)…so no reason other than to maybe combat their own deeper personal issues. ๐Ÿ™๐Ÿผ

News Flash....YOU are not aware! 

I am no saint, and I am sure by the time I get ahold of Door Dash, they will remember the name Mike Over. I can tend to speak my mind and back my family to the n’th degree but I will NEVER bash and/harp on other business owners trying to survive, adapt and stay afloat in a time as such. 

To all the people who are upset about the masks and messaging me and sharing their insight….

LOOK, I get it! I am more upset than you are about it! But I also am not going to risk getting shut down and fined. I am not the one who put this in order, I am just following them….even though I know others are not. 

Does that make me a bad person? 

I also did my best to adapt/pivot and provide when this came around the first time, and just truly wanted to be able to give everyone continued service and training even though we were in lockdown mode. I made the news and people thought from the outside everything was ๐Ÿ‘๐Ÿฝwonderful, but on the inside….you could find me in the corner of my home coddled up ready to break from the stress and cruelty of it all.๐Ÿค•

As a business owner, I fail. I fail everyday. I make mistakes, and I try my best to correct, better and change to make everyone who believes in me know and understand that I can lead them.๐ŸฅŠ

Failing in business is essential to becoming better, working smarter and providing a better service to those supporting you. That is why I’ve come to learn that sometimes all these voices in my head just need to stop being bottled up, stuck inside and let them loose so I can put my focus on what truly is important. ๐Ÿคœ

Failing at parent hood is ๐Ÿ™Œvastly different. I feel like I am either 1)letting Meg down or 2)letting my kids down everyday.

➡️Parenting is a FULL TIME job. Those dads out there who give your wives evil eye looks when you come home from 9 hour days….trust me, you want to kick it to the curb quick when you ask her what she’s ‘done all day.’

I would rather work the cotton fields than be home with 2+ kids for days on end, especially under 2 where going out is out of the question….or hell…COVID where you truly can’t go anywhere anyways!๐Ÿง

Some days I come home for lunch and would see her in near tears trying to chase Noah around while strapping Ellea to her chest and kitchen gadgets in her hands trying to prep meals….

Can you say CHAOS⁉️

Other days, we FINALLY are sitting down, Noah calm, Ellea asleep and we look over at one another, eye to eye….๐Ÿ’“ smile….

And possibly think about maybe getting a nice big kiss❤️๐Ÿ’‹๐Ÿ’…My eyes get BIG(just as the day she first did when she came to train with me in OAF and dropped one on me at 9pm after classes)….

The smile gets bigger as we get closer….because we both know affection and intimacy takes a dead stop in the tracks….especially NOW more than ever since we virtually would be ready to tie our own tubes than have another baby๐Ÿคฃ…

And just as we are about to touch lips, the UPS guys delivers a package and forgoes the “Do Not Ring the Doorbell Sign” POSTED out front….

๐Ÿ•‍๐ŸฆบBrea flips her protective lid…..๐Ÿฆด๐Ÿ‘‰๐Ÿพ And Ellea wakes up and begins her tyrant…..which then spirals Noah to cry….

And we end up butting heads in pure shock, then resume the “constant” headache that seems to be looming over our household.๐Ÿฅฐ

But I know this is just a part of the process. This never ending, scary and difficult time just seems to constantly make days harder….and until we can all put this behind us, I will ๐Ÿ‘Ÿwake up each and every day, bottle up for my babies ๐Ÿ˜‚ and begin my daily attempt to break the world record for cups of coffee in one hour, let alone DAY!๐Ÿ˜Ž

As a matter of fact, I am due for another. Brea just ๐Ÿคท๐Ÿผ‍♂️saw a cat out the window and decided to take our Charlie Brown Christmas Tree DOWN to the floor….

๐Ÿ˜ฑI guess it’s her sign of telling me it’s what I get for having such a weak tree in the window….but then again, getting time to get to Lowes with our life right now may be harder than remembering a full episode of Sesame Street.

What crazy stories, memories can you share about your baby stages? Will I get past this? Will it be a blur?

Let me know in the comments.

As always, never keep things bottled up!


“Life doesn’t get easier, you just get stronger”⁣⁠


❌People say life gets easier with time, from my experience that’s wrong.⁣⁠


Life isn't easy…⁣⁠


If you allow it to, it will tear you to pieces.⁣⁠


But, if you approach with the correct mindset, it is the ultimate teacher.⁣⁠


✅Every time you get knocked down you get back up a little stronger…⁣⁠


✅A little wiser…⁣⁠


✅A little more resilient.⁣⁠


Eventually, what caused you pain and suffering in the past, will no longer affect you in the future.⁣⁠

You just have to push on….

I just hope I can!

Happy Sunday Funday!

Coach Mikey 

Sunday, September 27, 2020

Welcome to the World, Ellea Nicole. Daddy...ready or WE ARE!

 After nine months of trying to process how in the WORLD I would balance work, a one year old, an infant, and "restarting" my business....It came to a sudden START on Wednesday. 

Needless to say, I have been FULL speed since the birth of Ellea, but what is more crazy is the insane stresses of what is to come!

I am one who loves routines, systems and I always make sure I try to have a plan of action and purpose for a lot of what I do day in and day out.

I learned QUICKLY with Noah that things have to change, and I did my best to adapt in the past year to having him in our life.

He is truly starting to become a little boy and actually loves seeing me when I come home from work which just makes me so happy! 

But now, adding Ellea and having a CRAZY German Shepherd pup, a 16 month old and now an infant just sends my brain into all sorts of panic.....

I am trying to balance and learn, and I am finding that I will have to QUICKLY because this is all just pure chaos. Take today for example...I come inside from rushing to the grocery store while Noah was napping only to find him wide awake when back and he now like crying when he hears Ellea crying. 

It sounded like we were in World War 3, BABY version trying to soothe them both, get Noah a snack and changed while Meg is trying to handle Ellea and get her to calm down. Then you have Brea in the corner doing the "doggy cover" with her ears. 

The funny thing is, I was supposed to be working and I just kinda chuckled at the fact of trying to at that given moment. 

I've quickly come to find a few things having two babies in the house:

1. There are no "quiet times."

2. You may dream babies crying at night EVEN if there is a brief second they are not. Then you wake up in a panic only to realize you are either RIGHT or WRONG, and if you are are still convinced you are right because you hear the cry in your sleep and dreams.

3. You will clean and pick up the same toys and mess at least 4-5 times a day.

4. You will never eat sitting down or without feeling rushed.

5. You will ultimately feel AWFUL for your wife if you are the husband, but realize there is not much you can do for the newborn.

6. You never remember what it is like to shower for more than 2 minutes

7. Making Meals consists of frozen veggies, shakes and healthy lean meats you dont have to cook. AKA, anything requiring more than 5 minutes to make won't happen unless you have help.

8. Your house becomes a war zone....QUICKLY.

9. Ice cream and desserts can be a saving grace. 

10. The thought of taking a nap is almost comical. 

11. Sesame Street is a God Send

12. Newborns truly are aliens and I am convinced have a timer programmed in them to start crying at times you least want it.

We are truly blessed and fortunate to have a healthy baby and new addition to the family! Just apart of me wishes we could "flash" through this difficult time. I don't know how Meg does it and seeing her in three days has already had me convinced she should win some sort of mom award! 

We all have challenging things in out lives, and MANY of us out there no nothing of what other people battle and face day in and day out, so you just have to be your own critic sometimes and either...A) Tell yourself to MAN UP and get stronger or B) Cut yourself some slack and stop stressing over things you cannot control.

Will my home be spotless everyday? Hell no.

Will I have my work done everyday.....NO, something I will HAVE to be ok with because I am so used to not stopping until it's done....but the reality of it all is that kids bring a new element of "busy" to your life. One that a deadline can't compare to.

There are certain things you CAN control to make your life the best it can while living in the breif moments of chaos, and for me they are: 

1. Drink a protein shake everyday

2. Eat a Salad Daily

3. Take my Greens and Fish Oil Daily

4. SCHEDULE my workouts and do NOT let anything get in the way. Sweat DAILY!

5. Find LITTLE bouts of time to do workouts! ( for example, while I air fry my sweet potatoes I set a goal to do 100 push ups and 100 hollow rocks)

6. Stop comparing your life to someone else's. They know nothing about yours or the way you work. 

7. Wake Up EARLY, GO TO BED Early! 

8. Cut out mindless TV. There is nothing good about it and you can fill that time being much more productive! 

9. When you get HELP, USE IT. 

10. COMMUNICATE with your spouse. Lack of communication will only makes things worse!

11. BE kind. No matter how stressed and crazy your life seems, TRY not to let that show to your work/client's lives. 

12. Be humble. No one knows how hard you work other than you and maybe your spouse. Don't feel the need to flaunt it all over Instagram and social media. We get it. EVERYONE is busy. 

13. CONTROL WHAT YOU CAN. You can't control your kids getting sick, crying babies in the middle of the night, your lack of sleep DUE TO THAT(not just because you wanted to stay up late to binge watch Grey's Anatomy.). You CAN control what you put in your mouth, how active you are, and the way you treat others!

14. Take time. I struggle with this one, but you need to take time to either spend with your family OR spend for yourself. We all deserve downtime, but make sure you EARN it. 

15. Show gratitude! Give thanks to those who change your life and make them feel special! 

I know this all sounds so surreal, but I know you guys can do this! If you need help, or need a coach to help you get there, send me a message or reply to this email! I am really looking forward to a great month celebrating our 7 year milestone and we are going to give away 10 more $100 Gift Cards so if you want to claim one you can click here!

Click here for details

Have a wonderful Monday!

PS - did you see my kettlebell flow workout to try? You just need 25 minutes! Check it out here

Friday, July 17, 2020

๐Ÿ‘The power of PRIMERS๐Ÿ’ฏ

๐Ÿ‘The power of PRIMERS๐Ÿ’ฏ

If your like most, you head to the gym...slap on some light plates and within 2-3 minutes your hitting your working sets.๐Ÿ’ช๐Ÿพ

This can only go so far before your body begins to break down and your joints truly start aching. 

Welcome to the world of POWER-PRIMER supersets!

๐Ÿคท๐Ÿป‍♂️What are they? 

A combination of a power based movement paired with a isolating high volume exercise that can help BETTER prepare you for strength gains!๐Ÿ’ฏ

The key ๐Ÿ”‘ is not to go overboard and fatigue yourself too much so stick to 3-5 reps for the power based movement and if you are feeling frisky and after a good pump hit 12-20 for the primer!

The best way to get after them...

Hit some posterior chain work!

An example would be a power/primer of kettlebell swings and Swiss Ball leg curls. 

A couple key points for your leg curls(because I see them done incorrectly a lot) are to: 

  1. Extend the hips! Dropping the hips too low with no extension limits your potential range of motion.
  2. Use your back! With no engagement in the upper back, you'll have no balance. Drive your hands to the floor to help
  3. Go slower! Stop trying to beat the clock!
  4. Don’t cut short! Stop ending the movement early, get all the way through! 

Then you all saw my notes on swings from last week! Just remember to hit them only a few sets each! 

๐Ÿ‘An upper body example would be...Med ball slams(1) or even rotational(2) or finally lying tosses(3) paired with exercises like band face pulls, band pull aparts, or even YTWLs. 

Upper Primers 

Again, remember to keep reps low for the power exercise! We are preparing for heavier loading which is my next point!

๐Ÿคท๐Ÿป‍♂️Why do they help? 

Well...for ONE...power movements spark up the CNS which can translate to better speed and velocity with your lifts, leading to greater gains! 

Secondly, high end motor control concentric actions like slams tend to recruit more muscle which can relay to more growth. 

Lastly, power drops the most with age so it’s important to train it! Use it or lose it LOL. 

๐Ÿ™Œ๐ŸปThen to top it all off the primers can act to stabilize, correct or even improve faulty body postures displayed from everyday desk jobs WHILE giving your main muscles used in lifts a “pre fatigued” pump that will correlate to better growth and activation!๐Ÿ’ฏ

If you havnt yet taken advantage of these or even added some as fillers between heavier lifts, make it your mission to! Nothing like fueling the fire before the work!๐Ÿ‘Œ๐Ÿป Using fillers can be a HUGE advantage to decrease warm up time, add prime mover strength and they reinforce stability for your main lifts!

Get after your sessions today! I hit one of my favorites pretty hard! If you want to know what CRAZY 8's are MIKEY style, head to my IG @mjo_oaf.

#power #primer #menshealth #stack #nasm #knowledgeispower 

Wednesday, July 15, 2020

It's My Anniversary....WOW....Time FLEW BY!

4 Years....

Come and gone!

Years 1 & 2 were a blur because both of our schedules and me being in the midst of growing Over-Achieve. See a few messages between us from those times below.

Yet...3 & 4 have added some new twist....ones I can't say were good....nor bad...but live throws us all curveballs and it's ultimately how we grow, survive and adapt, right? 

Meg is the love of my life. My best friend, and my forever sole mate. We knew this from day ONE! There isn't a day I don't think about how I can make her happy! We just love each other so deeply and for many, it's rare...but we LOVE being around each other! We never like being apart!

But this last year in more detail has been quite the ride...

A new baby boy, a new home, a BUNCH of new personal chaos issues and oh...well...another baby on the way.....AND THEN there is COVID and the insane effects its had on my business. 

"Survive and ADAPT" became one of our mantras, along with "Go F*** yourselves" laugh....but until you live a day in the life....keep that mouth shut! haha.

We've been through so many ups and downs. We've wondered if this is "all worth it" ....

I contemplated changing my name and leaving the country, abandoning her...until she openly said she would chase me down with a pitch fork if I didn't take her! 

That's where we are. This surreal, twilight type sensing moment of our lives where I'm unsure what to expect each day, but the fact of the matter is that our world has gone mad, the virus is coming back, people are freaking out, businesses are hurting more and more and we seem to be all just very "angry" about everything.

Heck, you could be walking into the grocery aisle and be starring at the fruit...meanwhile some random stranger questions whether you have a problem and asks if you are looking at them.

People's anger seems to be at an all time high....but my love for my wife matches synergistically with that.

Many would think being stuck in our homes for 4 months with their spouse would mean the opposite, BUT in fact...we get along better....and well...for most of these four months I have not been present to her and Noah anyways because of the work load I have been under, but it is all for the future and well being of OAF.

She gets it!

She gets ME!

Not too many people do.....which is why I need to give this women the most AMAZING shout out today for being there for me through it all and sticking out 4 years with me! 

There are nights I go to bed unsure as to how she does what she does in a day....but we both lay our heads down at night loving each other just as much and knowing we will ALWAYS be there for one another, forever!

I even came across these messages from FACEBOOK MESSENGER( our only source of communicating during the first 2-3 years we met since I was always working....and the SAME messages are told to each TO THIS day!)


Then this goes to show just how much we long each other and how hard I wanted to work for her and our family!

Yes, I am shit scared of baby #2, YES...Noah has ruined my love for dinner time....and YES, these last 4 months have been the worst of our lives....but all in all....the 4 years have been best spent with you and I wouldn't have it any other way!

<3 Mikey 

Forever & Ever