Cozy Storm Day Thoughts

How is your weekend going? Shocked about the "no snow?!"😂

As we got underway with our Saturday, the mind got churning on a few thoughts.... of course, I have to share.

It's been a while since I have been on blogger, so back at it with full force and a sudden urge to change the way some of us Americans think about health and fitness.

Some of you may have set goals for 2019....

Some may have already failed and given up on them....

Some may have used your mind to convince yourself that it is OKAY to be happy with where you are.

To me, that's a load of WASH.

It's like saying, you're OKAY being overweight and unhappy because you don't have the self control to eat healthy OR take time to research and prepare a successful outline to keep you on track and accountable.

Look, I know we all got jobs, busy lives, and responsibilities that don't include our health....but if you are putting it off as an excuse to NOT reach your fitness goals in 2019...you are just living the same ol' song and dance that you do every year.

Let's go down the road of some of your thoughts in your head...

1) You don't like veggies....

----- Grow up, you are not a kid anymore. Eat the rainbow in fruits and veggies. There are HUNDREDS out there you can try with thousands of different prep methods. Do some simple googling and do it.

2) You dont have time to make a healthy breakfast.....

----- So you are telling me you dont have time to get up 10 minutes earlier to scramble a couple eggs and stick a piece of Ezekiel bread in the toaster.....give me a break.

3) You don't like "healthy" foods.....

---- Man up, there are MILLIONS of recipes out there for dished that make sense for even those addicted to fast food. Do a simple google and make a recipe build on natural foods. Stop kidding yourself and being lazy thinking frozen food is the only route.

4) I sleep BAD so I can't workout in the AM.

----- Most likely you are staying up WAY later than you need to, watching mindless TV and shows that you do NOT need to be watching. You can get the rest you need and cut the social media trends that so often tear us apart as individuals.

5) You dont have time to get to the gym....

----- Stop kidding yourself. Do the math, even if you work the ABOVE average 50 hours a week, considering you sleep 7 that still gives you 69 hours during the week to workout. Ill even add in 2 hours a day for family time and your still at 54.....want me to keep going? MAKE time for what's important.

I can go on and on, but I thought this could be a good way to spark some of you who decided to doze off on those New Year goals before the 3rd week even is over of 2019.

If you want to make a change in your life you have to get up and make it happen. No one will do it for you. Waiting for the "time to be right" is like saying you will NEVER do it.

Just always remember....

TIME ....

Is always AGAINST YOU.

What are you waiting for?

Another excuse?

Be an action taker in 2019. Start now, take the step with me and all the Over-Achievers in Chambersburg as we change our lives and our bodies!

Our brand new FIT 3D scanner is shedding LIGHT to exactly where many of us stand....call it eye opening, sure....but I think personally....it has sparked some serious PUSH to ALL my members, and even my staff....to get their shit together.

It's go time!

If you are ready to change, and ready to take action in 2019, message me! You are NEVER too far gone or never too out of shape to start. It's a simple choice you must make for yourself....and I would love to be the one to help you.

Now, back to the "snow that never came" day that is upon us 😂

PS---- I AM GOING LIVE on playbook MONDAY so you can now train with me FROM ANYWHERE in the United States!

All About Protein ( what you didnt know )

And as we enter the spring season, this becomes more of a problem as we’re surrounded by temptations practically everywhere: the office, home, dinner parties etc… Grill season can always be tough...vacations too!  I mean, why not put the grill to a HEALTHY use though(mine lovessssss salmon hehe)  Sure, many of these foods are pleasing to the taste buds… However, in the end they just let you down…  Because these seemingly innocent indulgences can really add up and….  …. Quickly lead to an annoyingly pudgy waistline, inconvenient sugar crashes (aka low energy), and a host of long term health problems …  This can really hold you back from achieving the results you desire, causing you to be frustrated with yourself and feel bad about it…  However, you may not be the one to blame…  Because those uncontrollable cravings may not be your fault at all….  They may be caused by not simply eating enough of the satiating nutrient, Protein. You see, numerous studies have shown that eating enough quality protein to be vital for:  -    Lean muscle for both men and women -    Natural repair of tissue as you age   -    Immunity and Cardiovascular health   -    AND … keeping you satiated longer and killing those cravings (More on this in a moment)  Now the United States Department of Agriculture estimates that the majority of people’s diets are only made up of a meager 17% of protein… the rest being in processed carbs and fats.  (Note: This is like eating one portion of protein a day) However, a recent study from the University of Washington School of Medicine showed that when people increased their protein intake from 15% to 30% of their daily eating, they saw a significant reduction in food cravings followed by an increase of weight loss.  Why is that?  Because when you eat the right protein (I’ll give you my top recommendations in a moment), it accomplishes Three primary hormonal functions…  1) Big Release of the “Satiety Hormone”, Peptide YY:  It all starts with Peptide YY. It is one of the hormones responsible for letting your brain know that you’re full both directly and indirectly (I explain why below). And when you eat protein, a significant amount of Peptide YY is released, helping you feel full.  Now compare that with the low levels of Peptide YY that are released as a result of eating carbohydrates, and it is no wonder why carbs never really “fill you up” like protein does.  (Side Note: healthy fats come in at second place for Peptide YY release. That’s why the ideal meal for making you full and energized is a combination of fat and protein)  2) Leptin Sensitivity Promotion (even more satiety): Leptin is another “fullness hormone” because when your body is sensitive to its presence, it acts as an appetite-suppressing signal to your brain. It also acts a metabolism regulator. And Peptide YY has been shown to improve Leptin Sensitivity.  So not only are you increasing levels of Peptide YY when you eat more protein, you’re also helping with Leptin Sensivity, having a multiplied effect on signaling that you’re full to your brain.  3) Suppression of Ghrelin Hormone (less hunger): Ghrelin is known as the “Hunger Hormone”, responsible for all those annoying hunger pangs you get.  Simply put, the more ghrelin secreted in your body, the hungrier you’ll be, and more likely to overeat and even indulge in things you know you probably shouldn’t.  However, recent studies have suggested that high protein intake can in fact help suppress levels of ghrelin, helping satiety even more.  Want to end those DREAM KILLING CRAVINGS forever?  Having all of these 3 hormonal components working in your favor is the best situation to be in.  And clean, quality sources of protein, apart from being very tasty, can help accomplish all of the above.  Now what does all of this mean for you?  It is also one of the most commonly agreed on elements of a successful weight loss plan.  Want to avoid the sugar cravings of all the sweet treats that will be tempting you this summer?  Focus on the quality protein sources and keep yourself full and satiated.  My Top Protein Sources  A few of my go-to quality sources of protein are Grass –Fed Beef, Turkey, Pork, Lamb, cage free range poultry, and FISH (salmon is my favorite).  (Side Note: Fat comes in second place for having plenty of satiating Peptide YY, so don’t shy away from quality meats with clean fat on them)    The key is the quality of the protein, usually animal sources.  This also means be more wary of animals that were industrially farmed and grain fed. The reason is because they tend to be unhealthy and their nutrient content is skewed to be loaded with highly inflammatory Omega 6 fatty acids.   (go for leaner cuts of industrial meat)  Now my response to those who think too much is a bad thing... Don’t worry about it.  If you’re eating a variety of nutrient dense foods, you’ve got nothing to fear.  Eat as much QUALITY sources of protein as you want.  Your body will naturally stop you from consuming too much protein.  Now I should add that because of how satisfying and filling it is, eating too much protein is a hard thing to do.  And over the years, I’ve found that most people don’t eat enough protein….  Not eating enough is more of the problem. Are you getting enough quality protein in your diet?  So if you think you are constantly craving food and sweets....ADD protein and watch your waistline shrink! Have a great weekend!  Coach Mikey PS --> Don't forget that protein shakes are also a great way to add to your diet as well! Just MAKE sure you choose a QUALITY protein. The kinds we have at OAF are clean and grass-fed all natural! :)

Are You Sticking To Your New Year Resolutions? 💪🏽 🍪

Well...that magic time is finally here...3 weeks into the New Year! How are you guys holding up on your resolutions?

Did you know over 89% of the population falls off the wagon by this point? 

Crazy, right?

I can see how...I mean everywhere I go we are trapped with food sabotages and evil tricks and claims to get you to fold on your diets and training!

Even yesterday, I was in Panera Bread to get work done and all I wanted was my coffee...

But you walk in and see THIS:

It's no wonder our society is overweight and unable to stick to a "healthy" lifestyle. We can only handle so much temptation right?

I had a client even post this picture to his timeline yesterday, and I know about 90% of you can relate!

Too funny, but so true! You start off your day saying, "OK MIKE, I AM READY...TIME TO ROCK TODAY."

You hit the gym, get a productive work morning under your belt, head to lunch and grab a chicken salad or down a protein shake at your desk....

Have a snack of some nuts and almond butter then dinner hits and you eat your normal meat and veggies with a small side of starch...

THEN....

Your favorite episode of CSI comes on, and you see the dominos commercials taunting you, toying with you, and next its Dunkin Donuts and their new releases...

Then finally, you hit the kitchen intending to eat something healthy.....but the pre-disposed images of the commercials paired with the perfectly shaped bag of Doritos in the cupboard just CALLS your name, you have one, then two, then next thing you know half the bag is gone and your onto the SWEET side of things with chocolate covered almonds you have left over from Christmas!

YIKES!

What was thought to be such a "perfect" day ends up being a caloric bomb of over 4,000 daily calories.

You wake up the next morning....

UPSET.

FRUSTRATED.

"WHY DID I DO THAT"

"I'M EMAILING MIKE AND TELLING HIM IM NOT GETTING RESULTS...HE NEEDS TO KNOW!! :) :) :) :) "  =====>>>> This is true! HAHA

But, you give it a day or two and let the frustration ease, and you get back on top, repeating the vicious cycle that never ends well and getting you where you want!

What do you do? 

So many members ask me personally how I stay so strong, so strict, so dialed into fitness and nutrition....

And I am going to be perfectly honest with you....It's NOT easy. 

Never is. It's a daily struggle that everyone has, but I am going to share with you a few things that I think about that keeps me focused:

1) Never beat yourself up for failing. Everyone does, everyone cheats, everyone has bad days. The ones who achieve greatness are those who GET RIGHT BACK UP and back on track. Don't let one night of bad decisions and a tub of ice cream let you take weeks off from the gym and your diet. It's minor damage that can be dealt with. Just move on and have a perfect "next" meal, or even try fasting.

2) Think about the HARD WORK you put in! Yes, this is #1 on my list. I BUST MY A** in the gym, and most of you know that....so why throw it all away for a 5 second gratification of a piece of pizza in my mouth or french fries while downing beers on a friday night. There is no need, and I just tell myself...."Mike, really, you had a great workout today why let a couple bad choices negate all that hard work." ---> If you want a bad meal, plan it and savor it and be done. Don't just think every night you can eat whatever. 

3) You're spouse....this is big! Of course I want Meggy to think I am attractive! Of course I want her to "want me" :) ....but this is just the tip of the iceberg! You want to have a healthy relationship with your loved ones, where they always take that "second glance" when you are undressing at night or getting out of the shower. Everyone wants to look good naked! So why go bail on your fitness and nutrition only to have to work twice as hard to get back. 

4) PRODUCTIVITY. This one is also HUGE. How do you feel after you eat a burger and fries and wrap up with a milkshake? Good? Productive? Ready to put on that suit and tie and get lots of work done? I just don't feel very classy and professional after I eat junk! When you eat clean, you feel clean, and you feel energized and productive! Why feel sluggish and lethargic? 

5) Your goals....goals are important right? If you don't have them set, you wont have anything to train towards to push for! Having a goal or milestone is something to look forward to that will have you train with a purpose! Tracking your mood when you eat is a great way to identify the source of your binges, and you’ll be able to build some powerful routines and possibly overcome binge eating.

I hope these tips help you with your resolutions and give you that push to keep going! It takes 21 days to create a habit, and another 21 to start seeing results. Don't give up! Keep pushing!

PS ---> I can also remind you of the BEST way to eliminate the snack and over-eating....

KEEP IT OUT OF THE HOUSE! 😜

I believe in you!

Have a wonderful weekend!

Coach Mikey

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Your Weekend ... Our Mission ... How to STAY AFLOAT. (PLUS FREE GIFTS)

Well, how was everyone's weekend?

Eat some good food? Drink a little more than your belly can take? I am hearing a lot about this amazing alcoholic root beer? I may have to dip into that before summer's end!

What about your training? Did you make it to OAF? Saturday was a good workout. I am implementing the "you choose" method with main lifts, depending on which days you come to OAF during the week and it is panning out nicely.

For me, I think most of you know....has been a summer from HHHHEEEEELLLLLLL. Literally. I even think Bailey is being possessed by our former dead dog, sadie. Yes, mom had the bright idea of putting Sadie's old collar on Bailey, and I swear.....ever since....B has been hiding under tables, in between couches, avoiding us like the plague....and not even attempting to come out even for food!! All night she curls up under the table like she is scared to death of something and we can't figure it out! My only inkling is the ghost of Sadie has come out to haunt us for putting the old collar on Bailey! Mom's fault!!!

Anyways, back to my summer, yes....it has been interesting. A fall 4 months ago that fractured my leg in two places.....going undiagnosed for 2.5 months while being told its fine, bruising, nerve pain that needed to be pushed to get rid of....and goodness...just countless explamations until a breaking point took me to Hershey. So, I am now 105 days without running, jumping, or any sort of impact activities.....FUN right?

I think if I never ride a spin bike again after this I will be perfectly fine with it....and yes, Meg did actually ask the question about the male parts being sore from it.....and can't say they are....ask most bikers....its all about position and shorts :)

But, seriously....very tired of this "complete shutdown" I was ordered for 6-8 weeks. I won't go into detail, but you all see me, and how sad I look. It's like I lost a piece of me, and sitting was just never my thing....which is why engineering never worked out. It has been very strenuous MENTALLY for me lately, having to sit and train clients, motivate, and inspire all while sitting and barking orders like a drill sergeant.....quite honestly....it makes me not even want to be in the gym sometimes....

Why?

Because I take PRIDE in helping others, being a fitness industry example, leading others down great life changing paths! That is ME. What I love about this job! So being thrown into so much chaos, trying to formulate the largest move of my life(in two areas) and manage and grow OAF....it has been hard for me. So for everyone who has been here this summer supporting and watching ....

Thank You.

Trust me, someday I will write a book about my life....as I have been told by many that it would be a best seller, haha. But until then, I want to focus on one thing....

MY NEW GYM AND MEMBERS!

I guess that's two, but they go hand in hand! I want to give you all the best place to train, and I won't stop until I get there. I told Meg that once my leg is healthy, watch out....because I'll be firing on all cylinders. I feel like a bear in hibernation lately and about ready to come out and attack....in a good way of course!

So .....

Are you Ready?

Here are some of my ideas I am thinking of implementing, so please COMMENT or email me if you have any insight!

1) I am going to have a front desk manager for all software and billing/class direction.

2) I am going to have a "field manager" coordinating all the games, leagues, tournaments, etc on the turf field.

3) I need to continue with the GROUP LEADERS, and have them even run classes sometimes while we transition.

4) I want to implement 30 day "tax on training" sessions, that can be bought separately and have a focus....for example, maybe October, I will start a 30 day "secret to six pack group" that will enable members to add this to their membership, and I will have program guidelines, extra trainings, etc...for it.

5) The all access members will have use of my facility at most hours of the day, and it will cost significantly higher than a normal membership for the use of the best equipment and training I have to offer. I will be hoisting a projector screen with workouts to do for those members, and also will run video clips, quotes, etc.

6) Self Defense Classes? How about it? Or a "Glute Garage Class" to supplement main workouts.

7) Lastly(for now what I can think of without looking at notes), I am adding a Crush workout on Tuesday, and a Entry Level on Saturday. Also, a Kids Crush will be running on Sundays at 11:30am with Trish. This will soon lead to TRX classes and Band Bootcamps possibly held by Dr.Jahn.

** Andddd I can't forget the Over-Achieve Cafe' right?

Yes, that is going to happen! Please let me know if you would like my mother to work this and make some awesome sprouted grain, low carb, gluten free, etc baked goods, sandwiches, smoothies, and more.....

Comment and let me know. She doesn't think many would want to see her do this....but I will be first to speak up about her cooking. It leads to a six pack that is for sure....

Which by the way.....is 80% nutrition....

Why? Because I have virtually done nothing for nearly four months, and I can't say I have lost my abs.....because I stick to a healthy diet. So, for those who workout thinking they can eat whatever and then complain they get no results.....

Go check that food diary! Or come talk to me....I will be honest with you!

Which leads me to my next point, those of you struggling with your weight and diet....It's simple....re-read a vast majority of my posts....they are all about what?

Accountability, surrounding yourself around those with similar goals(or even higher)....so the fact that some of you are living in a house where your spouse brings you butcher shoppe whoopie pies 3 days a week along with take out...you are setting yourself up to fail.

If it's not in the house, you won't eat it! That's how I have maintained my weight through 4 months! Even if I were to want something terrible....by the time I get home late and check the fridge and only see Almond Milk, Eggs, Nut Butters, and yogurt....you can't go wrong!

What's the solution to all this? Give these a try...

Rule 1: CONSISTENT/REPETITIVE eating for fat loss 

This simply means eating the same meals every day for 6 days per week during your 12-week transformation. It's a little boring, but it works. It also eliminates stress.

Take a few minutes, plan out your best fat burning breakfast, snacks, lunch, and dinner, make a grocery list so that you have everything in your home, and then go to the grocery store, stock up, and prepare as many of those meals as you can.

I use this and seems to work well for me.

And then use 3 to get through the week.

Rule 2: Don't drink ANY calories

Eliminate all juice, soda, alcohol, milk, coffee syrups, and all other liquid calories from your diet for the next 12 weeks. You'd be surprised how many calories sneak into your diet on a weekly basis through drinking, but these don't fill you up and they increase your fat storing hormone. This simple tip can help you drop a pound a week.

Rule 3: Make your Cheat Day List

This is a mental tip to get through the week until your reward meal or cheat day (whichever you choose). In my interview with Tim Ferriss, he recommended keeping a list of all your cravings, and promising yourself that you can have those foods on your cheat day. Knowing that you have something to look forward to is a great mindset tip. It will keep you going through tough days during the week.

These work for men and women, but...

Knowing how hormonally different men and women are, have you ever wondered if both sexes should diet the exact same way?

Well, recent research suggests NOT.

You see, science has recently discovered unique diet strategies proven to work perfectly with the female metabolism that help Women lose weight much faster.

So, follow these few tips, knock out this simple yet effective workout this week, and work towards your goals....whether its physical, mental...qualitative or quantitative....

JUST START.

5-Minute Awesome Arms and Abs Circuit

1A) Total Body Extension
1B) 1 & ½ Rep Close-Grip Pushup (hands shoulder-width apart)
1C) Bodyweight Squat-Curl
1D) Plank-to-Triceps Extension (can be done kneeling)
1E) Rocking Plank

• Do each exercise for 60 seconds with NO rest between exercises.
• Do up to 4 rounds of it if you’re advanced. But even if you’re pressed for time, a single circuit will help you burn fat, boost your metabolism, and get back in shape.

Note: “1 & ½ Rep” pushups mean you lower your body all the way down, push halfway back up, then lower all the way back down, and then push all the way up. That’s one rep.

AND LASTLY, 

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How to Burn 200 Calories FAST

#1 – 37 Minutes of Dancing at Your Cousin’s Wedding

I’ll bet you’ve been invited to a few summer weddings. So don’t sit this one out. Whether the DJ is playing “I’ve Got a Feeling” by the Black Eyed Peas or “the Chicken Dance”, get your butt up and on the dance floor. Act silly. Have fun. Make memories. And burn calories.

#2 – Relax in the Garden for 30 Minutes

Good ol’ gardening burns off 300 calories an hour so get out there and enjoy the summer sunshine. It’s so much better than being stuck on a treadmill, and you get to eat the fruits of your labor, too.

#3 – The OAF STYLE: A 15-Minute Circuit

This is tough, but research shows Kettlebell exercises can burn up to 20 calories per minute, and bodyweight exercises burn nearly 15 calories per minute.

1) Kettlebell Swings – 45 seconds, rest 15 seconds
2) Spiderman Pushups or Regular Pushups – 45 seconds, rest 15 seconds
3) Bodyweight Squats – 45 seconds, rest 15 seconds
4) Kettlebell Swings – 45 seconds, rest 15 seconds
5) Jumping Jacks – 45 seconds, rest 15 seconds

Repeat the circuit 3 times and you’ll have incinerated 200 calories – not to mention the calories that you’ll shed in the Afterburn period thanks to the BURN you just put on your muscles. That does NOT happen when you do slow cardio workouts, but only when you do my short, burst style sessions. Always giving you an added bonus!

#4 – Tire Out & Clean Up Your Kids

According to LiveStrong.com, bathing your kids burns 260 calories per hour (must involve a lot of wrestling?) and playing with your kids can burn up to 350 calories per hour. And if you’ve ever tried to bath a dog, you can probably burn 700 calories per hour.

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