Follow by Email

Sunday, December 15, 2013

What Separates Over-Achieve Fitness From YOUR Gym

WOW....What a week here at Over-Achieve Fitness. I can't begin to describe the feelings going inside my 24 year old body. Just an all around mixture of emotions.

The Public Opinion doing their thing....

Mike Over encourages gym member Corbin Sipe, Monday during a workout. Over's workouts focus on every aspect of the body to build both strength and endurance. (Markell DeLoatch — The Public Opinion)
Which, by the way, was AWESOME! The article was the most viewed and clicked of the whole day! Shawn told me he had many compliments on the article and also the neat video he posted with it! The whole team wants to follow up with more stories in the future, adding in more components of the actual training that goes on inside the facility!
Also, our Over-Achieve Fitness team that entered the Christmas Cash Dash did an absolutely AMAZING job!!
Everyone ran under a 7:30 mile pace for a 10k, with our leader coming in at 35:00 for a 10k! I'm proud and honored to have such phenomenal athletes join and represent my new business!! Seeing each one cross the finish line was so satisfying for me. Just like my article talks about. In this past year, I feed off of seeing others push themselves and work hard under my training or beliefs. Its honestly a dream come true....and watching Laurie, Jeremy, Lin, Jill, Chris, and my sister all run through that line made me feel like the luckiest guy in the world to have runners willing to give it their all, not only in my gym, but also on the roads!

I also headed up to Hershey again on Wednesday. I got  some interesting news on my knee. They were not expecting to see any improvement from the stem cell injection simply because they should have seen it by week 6-8. This was week 10 and at my last visit they didn't see anything changing. 
However, the doctor noticed that one of my tears was starting to fill in a tiny bit....either from trying my best to rehab it or from the injection.  Either way, it was GREAT to see something positive in that aspect. It has been a long road for entering 17 months. 
But like all my clients tell's not about the's about what you do with it. 
Fitness is EASY once you realize how HARD it is.....think about that for a second. 
This past year and a half has been a winding road for me....but I refuse to be one of those Men's Health Magazine "success" stories you see at the end of the book. 
Yes, you all know what I'm talking about....they are in the Women's too. 
"Man injured, has kids, gains 100lbs, wakes it off and now he is a huge success."
"Woman gets injured, has kids, gains 75lbs, works her tail off and loses it all and now a marathoner."
THAT'S GREAT for them, really! But I don't live my life that way.  You see, I refuse to let myself give up in the first place. I am not letting this injury get the better of me.  Sure, I have my days of despair and regret....but so does everyone......
what separates me from the rest, is my indestructible desire to give in and let the world solve my problems. 
If you want something bad have to go get.....plain and simple. 
Life can knock you down and be a hell of a ride if you don't get back up and fight back. Growing up, I let others bring me down day after day. Coaches took advantage of me. I was 5'5 and under 100lbs. Sure, I was athletic...but trying to compete at a high soccer level was tough. Same thing for school. 
But I learned the hard way how life works. If you want something bad enough, you will find a way. 
Which led me to Over-Achieve Fitness. 
Now, let's talk about how this place is different from your typical gym.  I know some of my readers are interested in possibly joining soon so let's just put some check-marks on any possible questions you may have.

1.) I do NOT do bootcamp. Sorry, this gym is entirely structured around the athlete's performance. Whether your looking to improve your image, hit PR's with Olympic Lifts, compete with other members, get stronger, faster, leaner, or get out of a boring rut...this is FOR YOU. 

2.) I train you like an athlete. Why?

Any more questions?

Training can take many paths and programs. With almost EVERYONE in my facility....there are desired goals and incentives. To me, that is what drives success. To always be working towards a goal or dream will give you reason to push yourself.....not just trudge on the elliptical reading Glamor and wondering why you still have a belly.

Put in the hard work, and you will be rewarded! That's exactly why I customize Shredder and Rush to adapt fully to the demands each individual can tolerate.

3.) There are NO MACHINES in this gym. Sorry, those of you looking to take the easy way out will not be rewarded here. The body is meant to be challenged through muscle hypertrophy and metabolic processes. Not seeing how long it takes you to burn 400 calories on an arc trainer.  To be honest, that 400 calories is almost guaranteed to be overestimated by up to maybe 300 if your lucky.....none of which come from visceral fat(the lovely belly stuff).

4.) The atmosphere and variety. Tell me one person who likes working a 9-12 hour day, then look forward to hoping on the treadmill and doing some curls in the mirror at 7:00 at night by themselves?  Oh that's have P90x.....even worse! Sure, your motivation can last a week or two doing a DVD in your basement....BUT

Nothing beats LOOKING FORWARD to workouts! That's what everyone at Over-Achieve is saying! They love how you never know what is coming at ya. One day we could be benching and the next could be running with weighted vests.....another could be a killer complex or density workout. The ideas are endless and I am sure to find ways to challenge and progress each individual at my facility!!

What's even better? Everyone here!!! They all PUSH and WORK their hardest for me! They listen to what I spell out we are doing...and get right to work giving their best effort! If we get a new member, they immediately begin helping them and making them feel GREAT and apart of the fittest gym in this AREA!

5.) That directly leads me to this statement. Over-Achieve Fitness is the fittest facility and hottest gym around! How do I know? I have been to everyone personally, have taken a look at what they all do, worked at some even....and developed something ENTIRELY new and different than them all!

Nope, not crossfit....I do love how they put barbells in customers hands but that might be about it!
Not boot-camp, Body Pump, P90x, Insanity, TRX, etc......

It's Over-Achieve.....where I have combined the likes of EVERYTHING that works in a progressive  manner!

....So you take TRX classes? GREAT....How about involve them in a strength and conditioning session and boost your workout performance by 70%?

Oh, your a meathead who loves isolating everyday? Well, Tuesday we hit Cleans at 5x4.

Whatever your like....this place will work for you! There is no need to be intimidated! Everyone works at their own pace and now I even have an Entry Level Group that prepares you for Shredder!

So, why don't you make a decision this New that will change your life and the way you view fitness forever! Step into Over-Achieve, where I am the sole owner and operator and will lead you down a path to accomplish things you never thought possible!

Now for my final set of tips for the exercise I am seeing most butchered in the past few weeks.

The inverted row.

The first progression for most people is to simply perform the exercise with correct technique.  The most common errors I see in technique are:
  • forward head posture
  • elbows drifting behind the body (scapula doesn't retract, so the lifter substitutes extra movement of the humerus)
  • hip sagging (the body doesn't stay in a straight line) 
  • Not starting in the right position 

Make sure you initiate the movement through the shoulder blades, not the hips. You want to keep your body in a straight line directly under the source of grip. Start your set-up in the "finish" position, leaving it easier to adjust to meet the proper difficulty demands you want to place on the exercise.

The pronated grip is what I like to use because it is the most challenging....however, don't be afraid to mix it up to under-hand or neutral!

You can even make them more difficult by adding weighted vests, chains, or isometric holds! All three of those are great effective ways to strengthen the back!

There you have it!

Today's message about Over-Achieve Fitness, my week, and some great tips about an underestimated exercise favorite!

Now get out there and spread some Holiday Fitness Cheer!

Tell your friends about Over-Achieve Fitness this holiday!! It could get you 20%!!

Until Next time,

Stay strong and keep pushing!!

Mike Over
Strength & Conditioning Specilist


Tuesday, December 3, 2013

December Motivation

Happy Holidays day to all my readers!

Well, how many of you would consider yourself determined? How about motivated?

I bet many of you would answer a quick...YES. No one likes thinking they are lazy and have no goals to succeed in life. Goal setting is the first thing we learn growing up.

How to prioritize to to learn.

We all have a goal whether you think so or not. Some may be bigger than others...but we all do.

There is one thing I struggle to find piece with when I see those working on their goals and dreams...

The dreadful...."I CAN'T."

I know your reading this and now thinking of a time you said this...and go ahead. I want you to.

But my story for you today comes with a little background of my life to because I don't think many of you understand what your telling others when you say those words.

To give up and not risk anything does nothing to further your dream.  All of the big people in our country in the past and present ALL risked failure before they made something of themselves. If you don't get out of your comfort zone you will never reach your full potential. If you never decide to work hard and push yourself then you will never get to the next level or reach the unimaginable.

Growing up, I have played a sport that takes a toll on your lower body. I continued to do it because I loved it and did it well. Even if that sport got me 4 broken foot bones, broken ankles, dislocations, back fractures, 4 concussions....

We all go through it. Those who continue to fight are the ones who prevail ultimately. There wasn't a day in my college career that I woke up and said I can't. No matter how bad I was hurting or weak I felt I always made it my mission to give it my best.

Inside and out, rain and sun, cold and snow....whatever the situation....I wanted to be the best. That's how you need to take on your dream and goal.

You won't reach it without dedicating yourself to it! You must be prepared to fail....and learn to rise above and try again.  Even the brightest and smartest don't get things right on the first attempt.

On a daily basis I see a young war veteran, who I graduated with, now go into the YMCA and everyday train WITHOUT LEGS. We joke because he thinks he is better off than me and my legs...but seeing someone like that is an eye opener! He is thankful for what he has and is working with that!

No legs. Oh well work the arms. That's all that's to it!

Unfortunately, for me....I just feel like I am struggling to find ANY positive news to my situation. Going on 15 months and 8 weeks since my stem cell procedure WHICH was supposed to be when I was back 100%.

This morning, I stepped onto the treadmill hoping to be able to try running without pain.  I wasn't expecting any miracles because the past 8 weeks have been more painful than the entire year before it.

2 Minutes.  That was all my knee could take. Let alone squats.

So much ran through my head immediately after. Should I try again? Should I quit? Should I call my surgeon with anger?

WHAT THE HELL!? --------those were the exact words. I felt let down. disgusted. Absolutely just terrible with everything. I have been fighting for 15 months and still am right where I started! How is it possible!?

I honestly don't think too many of you realize how important fitness is to me. It's exactly why I do what I do. I love it. I live and breathe it. I would trap myself into a gym for the rest of my life if I could. But having an injury to my knee and shoulder has put a restraint on my own training.

Some days I feel lost. I feel like something is missing and I know exactly what it is! The worst part about it is that I can't do anything about it. Not a thing. All I can do is hope and pray that I heal up or that another surgery would be the answer.

That's why I am so lucky to have this facility I opened. I couldn't be more lucky and proud of EVERYONE who comes in and works hard for me! I know God has a plan for me and is doing this for a reason. I feel like I can take on anything once I get through this hell. It has been torchore for the past year and a half and just so excited to someday workout again!!!

I had a close friend and client tell me today.....

"So every time I work out, I am going to remember that you would give anything have two good legs.  And remember I can see beyond those eyes..........and when you are feeling down, remember your ox........who knows that strong heart, strives to makes the best of every situation.......and is putting forth energy you probably don’t always have to improve the lives of others.  So right now........believe me, you are an inspiration and I will continue to pray and walk with you through the shadows."

That just sums up what my friends and family do and mean to me! Love you all!

I am so thankful for the opportunity I have to help provide a healthy service to my community! I had a great session last night and had a few new friends in town who dropped in for a workout and boy were they surprised!

I even had the public opinion stop by and he was AMAZED with the atmosphere and how hard everyone worked and how intense it was!! :)

Mike Over , left, owner of Over-Achieve Fitness, trains gym members tonight. Check Public Opinion for an upcoming story about the intense workouts.

These days, fitness gets a lot of divergence and bad representation with unskilled trainers and false information. It's always tough to find the right one or right place that knows what is going on.

"Is this going to help me?"
"Does that trainer know a lot about the industry?"
"Will this atmosphere help me reach my goals?"

These are some of many questions you start thinking about when going to a new gym.

And if your like me, IT'S TOUGH to leave a place your comfortable working out at now.

But guess what, the only way you will EVER be successful in life is if you GET OUT of that comfort zone and try something new....something off the charts....something that will spark that fire in your mind.

That's exactly why I am reaching out to all of you who are on the borderline of joining.

Over-Achieve Fitness is the real deal. I know my stuff. I don't believe in doing curls on a bosu ball. I don't believe in slow boring cardio for fat loss, nor do I believe in using a battle rope while on a wobble board.

Fitness is about STRENGTH. It's about CONDITIONING. Combining the two is what makes an athlete fit. That fully develops someone into their greatest potential.

Sure, balance and stability components are CRUCIAL to this as well. BUT, they need to be implemented properly.

That's what we do here. My newly renovated facility is one that will only continue to grow and cater to all the athletes and people in this town who are TRULY dedicated to their health.

So, if you are used to going to the gym....hoping on the elliptical or treadmill for an inefficient warm-up, then plugging away at machines and bench pressing.....

I challenge give this place a shot. I have people of all levels and just started an entry level group as well to help those who are just starting their fitness path after a long time off.

Some are marathoners, some are marines, some are just fit 20 year olds. No matter what the demographic....



Study after study has proven slow cardio and machines to be a waste of time when trying to get lean and muscular. As you age, it's very important to resistance train to maintain your muscle mass.

In Fact,

Think your cardio machine is doing a lot for your weight loss?

New Study:

-Subjects who did 40 minutes of slow cardio three times per week for 15 weeks didn't lose a single inch of stomach fat.

-Subjects that did ONLY 20 minutes of interval training, three times a week reduced their belly fat (and thinned their thighs).

(Reference: Trapp, E.G., Chisholm, D.J., Freund, J., Boutcher, S.H. (2008). The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International Journal of Obesity. 32(4):684-691.)


Treadmill: Overestimated calories burnt by 13%
Stationary Bike: Overestimated calories burnt by 7%
Stair Climber: Overestimated calories burnt by 12%
Elliptical: Overestimated calories burnt by 42%

There you have it. A little motivation and information to keep you thriving and determined to stay at your best! I don't want to see ANYONE quit on a count on tired. This holiday season make it your mission to hang in there TOUGH with your workouts. Do each one with the most effort you can, and I promise you....

you will be led down a path of greatness and new beginnings!

Until next time, 

Stay Strong and keep fighting.....for ME! (Say a prayer I don't need another surgery!! ) 

Because I would give ANYTHING to have two good legs and be able to work hard like you can!

Mike Over
Strength & Conditioning Specialist