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Thursday, April 25, 2019

Signs of a GOOD Trainer

A little rant today...

But feeling as if it's much needed with a growing population of "fitness experts" on social media these days....

Look, it's no common theme that you want to look like the ripped trainers you see posting all sorts of stuff on their profiles and try to either:

1) Mimic them
2) Train with them

But is it in your best interest to be doing so? Here are your signs you need to be looking elsewhere when shopping the social media community for your trainers...

1. Experience.

Who have they trained? What results did they get with them? Where did they learn and study and build their "presence" a a fitness expert?

All these questions are vital to becoming a good trainer. If you see a profile filled with selfies and flexing photos....good luck getting results with that person. More likely than not, they are more infatuated with themselves rather than their clients and getting them results.

As a trainer, my #1 priorities have always been:


So be careful of what you see. If you only see progress photos of are in for a long road. Did they study and mentor under someone? Or did they decide one day to become a trainer, take the easiest PT test and call themself an expert?

I took 5 years before I even got certified shadowing, reading, learning and training under other coaches before I decided the career move was MY PASSION and that I would be great at it......SURE I loved training myself, but I felt more confident in my ability to CHANGE OTHERS....which is the ultimate question!

2. Results

Did they get any clients results? How do you know? Are they just posting random pictures of people with before/after stats? You can never know with online training....which is why your BEST bet is to find trainers who own/operate out out facilities so you can see the real results from REAL clients.

Over the years I built trust and rapport with my followers from continued posts and engagement with my clients and highlighting thousands of success stories to show I can deliver when given the chance to work with someone.

Chances are, if you are paying someone $20 or less a month, you will get just that in results. REAL trainers take pride in their work, spend countless hours on their craft and will design, implement and execute pristine programs that will show you just that!

3. They ASK you questions

There is NOTHING worse than a "know it all." I hate them, and would love to throw a kettlebell at those idiots who preach like their way is God and everyone else's is worth two shits.

If you are stuck having a trainer tell you everything without asking ANYTHING, that is a bad sign and something you need to take into consideration.

I have been in the industry for over a decade, and STILL love to learn and take criticism and know I do some things wrong. The profession is always changing and if you are not adapting, you are dying. There are countless trainers out there who fail to ask the basics:

A. What are your goals?
B. What is your previous training history?
C. What results have you gotten in the past?
D. What is your medical history? 
E. What types of exercises do you LIKE/DISLIKE?

If they fail to even ask a thing about you and your goals....that is a sure sign for disaster!

Your goals are important, theirs are NOT. Don't be fooled by self absorbed instagram trainers who care more about getting the best pictures of their back or arms in the perfect light than they are about their clients goals and training.


Don't get me wrong, being a trainer certainly means you should "walk the walk" and have a good physique and fitness level, BUT it by no means classifies you as a good trainer/coach by having JUST that.

It's much much more, and I highly suggest you be weary of those you seek advice/training from when you are searching for your trainer.

That is why ALL our staff at Over-Achieve have interned, shadowed, and went through a long process of learning before they are even staffed, and their focus is on the clients!

Hope you all have a wonderful Friday EVE! On the menu tonight is my infamous poke BOWL.....

- Cauliflower Rice
- Peppers and Mushrooms
- Broccoli & Brussel Sprouts
- Tuna & Seared Scallops
- Avocado and Egg

Noah and I are seeming to bond a little better....he actually slept 2.5 hours last night straight!

Although he had his FIRST projectile vommit today....I can be glad it wasn't on me though....(sorry meggy!)😁

Monday, April 22, 2019

You need a break....BUT should you take it....MY guide to taking "off days!"

Now, this may rub some the wrong way...but I truly don't care....and it needs to be said.

Everyone deserves an off day....even professionals.

Today I woke up, mentally and physically the past 11 days my life has been in speed mode.

A new baby boy....

Which lead to ....

-15 episodes of vacuum cleaning

-800000 loads of laundry with more baby clothes than Carters

-Washing and scrubbing the kitchen floors to a point we could eat off them a dozen times

-Walking, running multiple miles, throwing, swimming and brushing Brea baby more times in a day than you can imagine

-Running to the grocery store multiple times a day, forgetting things and having to go back AGAINπŸ˜‚

-Making dinners edible enough to eat

-Holding, comforting and trying darn near everything to keep Noah from crying and fussing.

-Changing and cleaning the little man

-Helping Meggy recover and rest and being her biggest cheerleader through something I cannot even fathom doing as a man. 

Add the lack of sleep and still managing to run a business and online community, 3 editorials, class and 2 columns....

I may start to get a little tired.


But what I am doing is for-shadowing you to the state of my feelings today....

I woke up feeling like a 90 year man, barely able to roll out of bed, hobbling to my dresser to change where I can barely see my clothes I am still so tired....

I am taking an OFF DAY.

I don't care what people think. I truly do believe I am one of the fittest humans around....and taking one day off is NOT going to ruin my goals or physique.

Sure...I battle inner demons telling me to:

"stop being a lazy ass and go workout"
"you will get fat"
"your being a wuss, you don't need an off day"
"man up, stop being so emotional"
"get used to it, train regardless"

I hear all the voices telling me to keep surging through....and just go get a workout in....but ultimately....why? Would it serve me a purpose? To workout through fatigue and a state of feeling so tired I put soy sauce in my BCAA drink last night?

After all, I take no credit nor do I DARE open my mouth about how bad I am feeling. My wife has ALL the jobs right now. I do NOT and CANNOT imagine doing what she is right now, feeding and doing her thing as a newborn about love. She is the one battling TRUE fatigue, emotional changes and all sorts of new experiences. I love her to pieces and keep doing everything I can just to help anyway I can!

But it is leading to me feeling this OFF DAY is drawing a lot of attention, and I decided to write about it in terms of my 5 signs that you need to take one!

I get SO many members asking me if I ever do, and I always say no, but it's how I structure my workouts that enables me to "do something" each day. Whether it's low key flows or HIIT or heavy all has its place in my weekly regimen.

So, let's get to my signs before my eyes get too blurry to type here....

1) You are NOT sleeping.

This may sound backwards to what you may think, but actually when you are overtraining and in need of a break, you have a hard time sleeping. Sleep is when you produce hormones for muscle growth and repair, so when your not sleeping insomnia sets in which can spike cortisol and create adrenal fatigue which can spiral into an ongoing issue. I found back in my triathlon days that the long bouts of training had me unable to sleep. This is the very reason!

2) ALWAYS sore and hurting.

DOMS is one thing, but feeling beat up, exhausted, and unable to perform other daily activities is another. If you find yourself dragging during the day to perform your work or even help with chores....then you may be over doing it and need to take a day! There is no reason to train through pain! Listen to your body! I had a hard time doing this over the years but once I started workouts and recovery went through the roof!


Something not many think about....but when you are drinking tons and tons of water and feel like you can never get is a sign you are doing too much and need to take a day off! Why? Over training can put your body in a catabolic state where you are burning muscle tissue! This is actually counter-productive to your goals and will ultimately have you set up for injury or even something worse! When you are doing this you are dehydrating your system so it will make you more thirsty and you can possibly even develop an electrolyte imbalance.


“Our nervous systems naturally cycle between two modes throughout the day and night: ‘rest and relax’ mode and ‘fight or flight’ mode,” explains Weller, Exercise Specialist for Precision Nutrition. “Stressors like exercise or an argument shift you into ‘fight or flight’ mode, and your body releases stress hormones like cortisol to power your body through. Once that stressor is gone, you shift back into ‘rest and relax’ mode when your hormones reset and your body recovers. 

“Your brain signals to your muscles when it’s time to contract or fire,” says Weller. So even if your muscles themselves are strong, your strength and performance may suffer because your nervous system is worn down."

Ever have the days where the weights feel 10000000 times heavier than normal? Or is it a constant feeling? Pay attention, because if it is just one day that is normal...but if you constantly feel like the weight is heavy and you feel weak, 9/10 you are over-doing it or not fueling properly. All this stress can interfere with your ability to lift!

5) Your Motivation is GONE!

When you are stressed or burned out....the gym feels more like a chore than a treat. Plain and simple.

When you are heading to workout, you should be thanking God for the ability to train and the purpose of releasing endorphins to help you feel happier and release stress.

BUT if you are dreading the gym, not getting results, getting sick and hating walking through the's time to take a day or two off. Go for a leisure walk or a light activity like biking or hell even go roller blading!

Just escape the weight room. Go for a hike and take in some fresh air. I find these types of days come VERY often, and when I take these mini breaks I feel NIGHT and day better about myself, my journey and the goals I have set.


I hope these signs help you determine if that day off is needed, and many of them actually are signs of overtraining which can really affect your gym routines so make sure you take these signs seriously.

There are so many of us who "try to be strong" and push through days that you just need a break....and for me....having a newborn and the intensity at which I train surely does allow for some days off.

So if you are tired, in need of a day off....TAKE IT.

Stop believing the workouts you see on Instagram because more often than not....they are fake and not being done anyways.


Listen to your body!

And if you want to get kick ass workouts that you can do with a set of dumbbells in your living room....apply for my spring slim down here and be apart of the tribe of women who want to change their bodies without the need of a gym membership!

I'll be there to guide and coach you every step of the way!

Later Gators!


Saturday, April 13, 2019

What I am learning 6 days into being a DAD!


Keep pushing. Be aggressive. Attack your priorities. Make massive progress on your goals. Crush the obstacles in your way. Don't stop. Stand up for what is right for YOU. Don't be afraid to say NO. It's your life, your one shot, don't back down on what really matters. Say YES to yourself. Say NO to letting people walk all over you. Keep going. I believe in you.

Lately I have found it harder to stay honest with myself.....over the past week I have had a roller coaster of emotions with a new baby and it has me wondering every morning if I am doing the right thing...

Should I workout?

WHY am I working out?

What is the point, the rest of the day will be ALL BABY so why even bother....

Am I working too much and not helping Meg enough?
Should I be holding Noah more? Doing more?

What about Brea? Is she feeling left out? How can I get her to stop feeling sad....Why is she seeming stressed about Noah??

All these doctor can I afford this?

Why wont he stop crying?

Will I ever get a good workout again where I don't feel tired?

Will Meg ever run my shoulders and feet again to help my recover?(honest)

Will we ever have normal meals without holding a baby or rushing to shove it down while he is asleep?


All these emotions have me twisted and turning at night, constantly wondering if I am doing the right thing....I never am sure of myself lately, and it starts having me feel anxiety....

➡️I want my son to be perfect. I want him to learn these lessons in life:

1. Never shake a man’s hand sitting down.

2. Don’t enter a pool by the stairs.

3. The man at the BBQ Grill is the closest thing to a king.

4. In a negotiation, never take the first offer.

5. Request the late check-out.

6. When entrusted with a secret, keep it.

7. Hold your heroes to a higher standard.

8. Return a borrowed car with a full tank of gas.

9. Play with passion or don’t play at all.

10. Always protect your siblings.

11. Don’t let a wishbone grow where a backbone should be.

12. If you need music on the beach, you’re missing the point.

13. Carry two handkerchiefs. The one in your back pocket is for you. The one in your breast pocket is for her.

14. You marry the girl, you marry her family.

15. Be like a duck. Remain calm on the surface and paddle like crazy underneath.

16. Experience the serenity of traveling alone.

17. Never be afraid to ask out the best looking girl in the room.

18. Never turn down a breath mint.

19. A sport coat is worth 1000 words.

20. Try writing your own eulogy. Never stop revising.

21. Stand on principle.

22. Eat lunch with the new kid.

23. After writing an angry email, read it carefully. Then delete it.

24. Ask your mom to play. She won’t let you win.

25. Manners make the man.

26. Give credit. Take the blame.

27. Stand up to Bullies. Protect those bullied.

28. Write down your dreams.

29. Remember at times the rain must fall for us to appreciate the sun.

30. Be confident and humble at the same time.

31. Be the bridge builder.

32. If ever in doubt, remember whose son you are and REFUSE to just be ordinary!

To my new son, Noah....YOU are my new light of my life. You are the reason I wake up early, stay up late, and grind day in and day out.

You are what makes me push through the emotions, stresses, and state of exhaustion simply to be the best version of MYSELF for you.

I'll never surrender. I'll NEVER give up. No matter how tired I am, stressed or busy....I will continue to fight, push, crawl to help make your life the best possible.

So all you demons in my head telling me to stop, slow down, take a breather....

Kick it to the curb....


Welcome to the OVER PARTY OF 4!!!

Monday, April 8, 2019

Over the weekend I had some time to think….

Over the weekend I had some time to think….

I mean, any day now my life will be changed forever. My wife is 38.5 weeks pregnant, and I am going to be a dad!

My instant reaction is:

  1. What am I going to do?
  2. Where am I going to get the money?
  3. How am I ever going to sleep?
  4. What will I do to my “routine.”
  5. How will my schedule be effected…
  6. How can I still be a good dad and run a business and two side jobs and teach.

These are just some of the crazy amount of thoughts racing through my head….but the one in particular is about my routine and schedule and how it will be affected. 


I relate this to members and prospects on a daily basis as a fitness professional and coach.

The magic use of the word TIME becomes vitally important, and without a doubt I will be making sure I cherish every moment of everyday.

No matter how busy you are…you can always make time for what’s important. These words have been said by nearly every genius and man power/wealth out there…so take it for what it’s worth.

For me, it becomes more important to be a good father and husband. My family is always my priority. 

But it doesn’t mean I have to trash my goals, my schedule, my dream job, and my current life. 

In fact, I plan on making LARGER moves. Becoming MORE well know. Making a BIGGER name for myself.

Each step you take will put you either closer or further away from your goals, and there is no reason to let a newborn derail you from your dream. 

So for all you “naysayers” out there….go suck a cow!

Because I’m quite honestly tired of all the damn comments about my sleep being wasted, no more time for MY work, MY training, and MY routine. 

You make time for what’s important, and all these things are to me, as well as being a SUPER dad and coach. 

So I will do what it takes, organize and plan to make my days a positive step towards reaching my goals.

So for any mom or struggling dad out there who is looking for an outlet, an escape, or even a WAY to get that magic time back for yourself….

Click here, and see how I can help you strategize and prioritize your days. The Beauty on the Beach 2019 is a kick ass way to get into Over-Achieve, support our local business friends from the Chambers Apothecary, and start adopting new tools and tips to leverage your time.

Did I mention you will get a FREE Combo of Chambers' brand D-3 1,000iu (100 capsules) & Chambers' brand Super Omega 3 when you sign up?

That’s right! For each entry, we have teamed up with Rob and company from the apothecary to get you guys an awesome product to go along with your sign up with us!

We know the SUN is all about that Vitamin D, so we are adding it to your stack to get your skin and energy levels RIGHT where they need to be! 

So don’t MISS a beat, and hope on this LIMITED OFFER before they sell out.


I hope to see you all soon! This offer is on the table until we sell out of product so either:

  1. SIGN UP >>>>
  2. Tell Rob and C.A. to order more! πŸ˜‚


Your life is what you make of it! There is NO one telling you how to live it. It’s YOUR choice. 

So let’s make this summer one to remember and drop 18-25lbs in the next 6 weeks with me by your side!

See you soon, 

Coach Mikey