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Thursday, March 21, 2019

What's Your Reason?

I hear this all the time...

"My knees are too flared up!"
"My shoulders hurt!"
"My back is bad!"
"My asthma is acting up!"

Whatever the excuse is to avoid your training....I've heard it!

We all have aches and pains that keep us from training intensely 24/7/365! You are not any different from all the others in that regard.

I battle something every week, and it would be silly to think differently. I am human just like you all. I've been through some serious injuries and some minor ones.

Some weeks it's just minor muscle contusions or knots that need worked out....

Others can be more stress related causing sleep and strains to my emotions which can lead to upper back/neck stiffness.

My knees are that of a 90 year old man, literally. I'll be lucky if I make it to 40 before needing a replacement.

But what separates me and many other fitness enthusiasts in the industry is our desire to stay positive, motivated and work around injuries.

Those of you who use excuses to avoid training....

Shame on you.

If there is one thing I fully believe's that there is one key slogan I've used with my clients from day ONE...

"There is ALWAYS a way!" This girl is known around the world for her push to be better...with one ARM!

If you have a hammy strain, work on your upper body!

Shoulders in a lot of pain? Crush your legs with squats and neutral grip pulls!

Knees on fire? Avoid impact exercises and knee flexion and work on hinging and hip dominant work.

In today's world, everyone was everything for nothing. Work ethic and problem solving has seemed to dissipate as we focus more on things we want rather than things we need.

If you want to lose weight, stop making excuses. Start making solutions. I used to be that way too, so I can relate. I always focused on the negative and every injury got me so mad I would just quite entirely and give up, moping around and being in terrible moods.

Injuries and aches/pains are apart of the process for athletes.

So I learned to embrace the challenge and have a better mindset.....and YES, I said challenge! Why?

I make it "fun" to come up with new workouts that work around injuries and nicks/pains. So then when I am flat lining and crushed, I can look back and laugh!

Silly of me to get frustrated! Always a way!

For example, my legs this week have been on another level. Sore to no end and hurting to touch from a heavier volume week last week.

Yesterday I was doing 60% intensity intervals on the Air Bike to get my legs moving and started feeling a sharp pain in my butt cheek!  I shit you not! HAHA...right on my butt, to a point I couldnt sit down it hurt so bad. Came out of nowhere, so instead of get upset and quitting, I found a way to train around it....

Did this mini circuit today!

1A. Seated Over-Head Slams x 15(harder than it sounds!)
1B. Med Ball Slow Mountain Climber x 15
1C. Med Ball Curl to Press x 15
1D. Med Ball Close Grip Push Up x 10
** 4x

Rest 2 Minutes then Move to #2.

2A. Floor Dumbbell Squeeze Press x 15
2B. Bent Single Arm Dumbbell Row x 10
2C. Bear Crawl x 5 Yards Up, Back x 2
** 3x

Never settle, never give yourself a reason to be down. You are alive, you have the ability to use your body for good health...

And you have me to help motivate and coach you along the way!

If you haven't heard....I am releasing my new ONLINE COACHING PROGRAM, the 28 Day Sexy Slim Down in April....where I am taking 20 women to train with my from the comfort of their own homes...

You can expect to lose 10-18lbs of fat and get in shape for swimsuit season with my coaching, workouts, and support! You will get ALL the workouts from your OWN APP!

It's going to be insane, so be on the look out for the registration or you may miss out!

Remember, keep doing shit you love with people you love most!

Talk soon!


Monday, March 11, 2019

Stop DREADING Monday!

It's a new week and you might be dreading getting back to the Monday grind, but one thing I want you to know as we slide into Monday is I believe in you. 

By the way, what makes Monday so great anyways? So many of us look to it as a "starting point" or a way to "restart" or get into a new routine.

Maybe you are starting a new diet?

Maybe trying a new workout routine?

Sleep schedule?

Whatever it is, guess what....


What makes Monday so special, so different than any other day? 

You mess up on your diet on Wednesday and say, OH WELL, "I'll restart on Monday!"

But think about this....why? You are intuitively telling yourself it's OKAY to delay your goals and dreams and it's OK to put your results on hold. 

Are you kidding me? Not the way to go! Monday is JUST AS GOOD as Tuesday, or Wednesday, or even Thursday! There is nothing special about it so the fact you use Monday as your kryptonite is quite saddening...

But anyways, Yeah, it's true. You CAN do it. I believe in you. You can MAKE ANY DAY YOUR BEST DAY! A day should not be measured by its name!

How do I know? ✌️​ reasons....

1. I've seen the impossible. 

I have watched the Woman who has started and stopped a million times, given every diet in the book a shot, with two bad knees, a tweaked back, and two kids at home and a full time job finally get strong, healthy, confident, and happy and never look back. 

I've watched the 50 year old Man who lost his metabolism, motivation, and ability to fit into any of his clothes turn it all around without starving himself and spending countless hours at the gym. 

Truth is, I have been personally witness to hundreds of these transformations at O.A.F. and if they can do it, so can you do. 

2.  You're reading this email. 

If your a client or following me & reading this it shows you care about making positive changes to your life.

So if you care and are ready to make life altering changes, stop eating processed garbage, workout and exercise your body and mind, and be nice to people!

Surround yourself with those who SUPPORT you and your goals! I struggled with this for a long time and even a huge weakness of mine has always been that I used to try to take on the world when it came to tasks.

I had to respond to everyone, spearhead every problem that came up, and I’d simply try to accomplish it all through energy and willpower. The problem is that no matter who you are, those resources are finite. Sometimes growth means letting go, getting even more clear on your priorities, and even shedding an old skill as you refine new ones that help you evolve.

I even still struggle with it but this photo below has helped me become a better leader, innovator, and organize my thoughts and emotions daily so I can complete all the tasks I need on a given day.....which can be an INSANE amount of things! LOL

Now, in leaving ....

You know I got to give you some trainer advice still, right?!?! HAHA

Here we go....three ab exercises you need to DITCH ASAP!

1) The Waste of Time Exercise: Broomstick Twists
I can't believe people still do these, but recently a guy did them while standing on a Bosu Ball. What a waste of time, they do nothing for you! 

2) The Dangerous Move: Weighted Sit-ups
Sit-ups, especially weighted sit-ups, can cause a herniated disc. That's why you must avoid ALL movements where you round your low back (even bending over to tie your shoes). Cut those out! 

3) The Ab Exercise That Makes Your Waist Bigger: Side Bends
When you do weighted side bends, you are telling your abdominal oblique muscles to get bigger. And if your obliques get bigger, your love handles will loom larger. Stop these ASAP!!!!

Until next time, 

Be good to people, avoid those horrid core exercises, and STOP complaining about Mondays and go make S*** happen! 

Coach Mikey

Monday, March 4, 2019

You may be lucky....

This month we have a lot to be thankful for!

March madness....

End of WINTER.....

Luck of the IRISH....

MORE sun less darkness....

And MORE consistency with your training!

That's right, I said it! I know you were thinking it though. March means April is coming soon, which means the weather is close to turning so everyone is naturally going to be getting their bodies into shape with training and nutrition!

So where do you start?

You are either 1 of 3 individuals that I've come to know over the past decade of training clients...

1) You are slashing calories, going below 1200 even and missing important macronutrients in order to eat at a caloric deficit.

2) You are trying FAD diets and/or attempting them all wrong! AKA, you claim to be intermittent fasting but have bullet proof coffee and a gatorade during your 15-16 hour "fast!" Or you claim PIZZA HUT is on your keto menu along with tasty cakes and pastries. 

3) You lace up and hit the pavement running and attending as many circuit classes as humanly possible.

We live in a world of instant gratification, and one in which we ALL want the results we expect within DAYS upon starting a "routine."

Hell, I've even lost clients who stopped with me, admittedly after 7-10 days because they didnt see results! Those types, I just laugh inside and chuckle to myself because of their lack of knowledge or patience. 

God didn't build Rome in a day, and your shitty diet and lack of exercise for 3 years won't be fixed in two weeks. 

It's common sense, but yet it is so hard to grasp by the American population.

Maybe it's why work ethic is such a hot topic for the younger millennials....which could explain why we have had 3 NO SHOW interviews for young men in the past 3 weeks! 

Boy, if I only knew where they were applying, I would love to warn the managers that their interview couldn't even so much as send us a message letting us know about him deciding not to come. 

Anyways, I digress. 

This week I want you all to take note of something important...

FOCUS on the things you need to accomplish and get done in life. It is NOT being selfish to take care of yourself, be a problem solver and reach your goals.

When you take control of your own problems, solutions become more visible. SO many of you look at the cover models and your family, friends, co-workers and try to compare and be apart of their success and/or problems. 

You forget that YOUR LIFE needs to be a priority and you need to take control of what you want to get where you need!

You have no valid excuse for not taking action. It's time to step up and leave your comfort zone. Quit hiding. The world needs the BIG you. Don't let your personal demons, your fear of failure & the unknown, hold you back any longer. No more procrastinating until everything is perfect. There's no better time than right now. Take action today.

If you havn't seen it yet, make sure you check out my latest STACK article here.  I am lucky enough to be in the same presence of the famous Mike Boyle! 

Also, stay tuned....

All you March "madness" peeps, make sure you get ready to follow me on PLAYBOOK for my release of my 21 Day Spring Slim Down...

It's going to be BIG! And the best thing is, you only need a set of dumbbells!

You can subscribe to me here FREE now and make sure you pay attention for the release of my program!

Until next time, may the March luck be with you and get to your training!!

Coach Mikey