Where is Franklin County? Why Are We in the News?

You knew I was going to write about this at some point....

You can read the full article here....

But you really don't need to if you see the title there. 

As a fitness professional in Franklin County....I am left speechless. Concerned. Angered. Frustrated. Determined.....

You name it....I feel it. 

As I left the gym this evening, I noticed a few things...

1. I watched dedicated members who have been with me 4+ years CRUSHING the bootcamp workout while pushing themselves.

2. I watched BRAND new members....guess what....DOING THE SAME THING....but at their own pace. They had their own "comfort zone" and it was perfect for THEM. 

3. I watched our trainers help each and every person in the room, motivate them, encourage them, and help those who had a tough time with certain moves step down and find a regression that works for them.

4. I got to watch OLD members help NEW members and give them high fives while coming back from hill sprints.

5. Hell, I even jumped in and was the added weight to Ben's prowler push to give him that little extra boost he needed!

This is EXACTLY what I am talking about! 

So many of you reading this may think of OAF as a place that is too far out of your league. Maybe too hard. Too expensive. Too pushy. Too "accountable...." because, lets face it....some of you WANT to be able to check out when you are not seeing progress quick enough....am I right?

You want the QUICK fix, and you want it all! But what you don't want is being held accountable for your choices and lack thereof...

You want the Bentley but you don't what to work the 30 years of 60 hour weeks to get it.

When you think of OAF you know we have accountability systems to make sure you are coming and training....and to many of you...it SCARES you because you want to have that escape when things slip.

Well news flash....this is EXACTLY why the numbers on the scale never move and why you may be apart of this growing statistic in Franklin County.

Since 2014, I've tried as hard as I possibly can to change lives. To SHOW people that you CAN lose weight. You CAN break barriers. YOU CAN get past the mind games telling you that "enough is enough."

I've lived, breathed, and preached it for over a decade in the industry!

Which is why when I see articles being posted like this, it makes me hurt so deep inside because I know SO MANY of you have the potential to make changes, but you refuse to allow yourself. You come up with ANY excuse possible to say that you can't or don't have time for exercise....when, in reality, you DO have time. The average American spends 2 hours and 22 minutes a day on social media. So to say you don't have time is like saying you dieting but eating over your calorie threshold everyday.

I am not going to sugarcoat things....getting results is hard hard. Many people I've trained over the years who lost 50+ pounds shed tears and battled demons daily. It's no easy task. Adopting a healthy lifestyle is hard, but what other choice do you have?

If someone told you there would be an "easy button" for health, don't you think everyone would take it?

The fact of the matter is that there ISN'T...and it relies on YOU to make a change. YOU and YOU only. 

What WE do in Over-Achieve is HELP you change and make it a lifestyle that is sustainable through our family, support, and coaching. 

To tell yourself you will get up at 5am everyday and start training in your garage before work is VERY tough to do, and we have made it easier to come in with a family who loves and supports you every step of the way!

There is time for change. 

There is a PLACE for you to go to change.

What are your other options? Keep gaining weight, going on medication you can't afford, and living a life in the shadows of your kids and grandkids you no longer can keep up with?

What about your spouse? Would you make a change for them?

All these things you need to ask yourself....just as Tony Robbins says: 

"Who are you? 

What are you made of? 

What are you after? 

What's preventing you from getting it? 

What are your wounds? 

What are you most proud of?"

...and then live 2019 by these words from Jim Rohn: "Work harder on yourself than anybody else. Constantly find a way to add more value." 

If you are delaying in the opportunity to change...they you are doing yourself a dis-service! The time to start is NOW. We will help! All it takes is for you to click here and sign up to come talk. Heck, we will even talk over the phone if you prefer!

Let's make a change!

Let's help Franklin County GET FIT. 

Together we can do this! 

What SAVES me!

Summer is here!

The time to make more time for sun fun and less time for boring work, right?

I feel alive in the summer. Mainly because I love being outside and love doing anything active when the weather is nice!

But this year....not so much. I have been a little stressed. I don't like ever complaining about things, and I've always been the type to keep my mouth shut when it comes to my life.

I love it! I wouldn't ask for anything more! 

I am a simple guy, a homebody, and just want nice dinners with my beautiful wife and baby boy and my little girl Brea.

I don't need "stuff" and would rather spend time making memories rather than spending money.
I would much rather cook a meal than go out to eat. 

I would much rather go for a walk in Caledonia than spend money in a hotel for a night.

I would rather play with Brea and Noah than go to entertainment events/concerts.

​

But Stress Eats At Everyone....

---

For me, it's battling stress from running a business, coaching, teaching, and providing online services....raising my new baby boy, my pup(which needs more attention than any dog known), and the countless daily stresses that any entrepreneur face.
If it wasn't for ONE thing...the stress could get out of control.

This one thing, is vital to my everyday life. It helps me focus mentally and perform physically.

This one thing forces me to get up at 4:15 everyday and focus more on "what matters" and spend less time worrying about "what doesn't."

Lets face it....we all do things daily that we know can be spent doing something more productive.

But this ONE THING....

It's everything to me!

It's my TRAINING TIME!

Without it, I am not me! I am unorganized, emotional, and a poor decision maker.

I am not confident, nor am I as successful compared to when I am getting my workouts in.

It's my saving grace.

My livelihood, and a large part of my life!

⭐️Which is WHY I am going to SHARE this gift with YOU!⭐️

You Read That RIGHT!

I want YOU all to be able to share the gift I love, and experience that feeling I get when you get workouts in!
There is NO need to be scared, no reason to avoid Over-Achieve if you are "unsure you will fit in."

EVERYONE fits in. WE ARE one big family! So much in fact, that we constantly boost one another up! We have people posting daily in our private member page about their results and experiences!
This one was just this week:

You see....
When you start training at Over-Achieve....
You changed our life. Not just physically....BUT MENTALLY also.
You will not regret stepping through those doors and starting a chance to make time for YOU.
Whether you think so or not, you DO have time. You just need to find it!

But anyways, for the FIRST 20 people to message

 me back, you can start training for FREE at O.A.F.

 when you come meet with us and follow a couple

 rules.

But to see how serious you are about coming in and trying us, you MUST come to the meeting to get the free month.
Do get started on your FREE MONTH, you have until the clock strikes ZERO or 20 spots fill up!
Book your Appointment here​ OR Reply to this email and let me know you want to train FREE and see for yourself how much the workouts help you!

I only want SERIOUS inquires!

I am only wanting to help those who are driven to help themselves! So if you are not committed to working out and making this your best effort, then this free offer is NOT for you.
So if you want great results....you need to take great measures!
APPLY HERE!​

Join the THOUSANDS who change their lives!

INCLUDING ME!

Losing Motivation?

You know....

So often we all get frustrated with our fitness.

Whether it's:

- Lack of results
- No motivation 
- No gains so you are less determined
- No support 
- No accountability 
- Constant injuries
- Always traveling & not finding time

We all have been there. Even me! On Monday, I had a killer workout before The Murph workout and ever since I couldn't seem to recover and feel the strength I normally have.

Now, many of you are aware of the numerous injuries and pains I battle on a daily basis, so for me to have to slow down, it must be bad.

I was doing everything right. Nutrition was spot on, was trying to sleep(never easy with a 7 week old), getting plenty of fluids and spending 20 minutes a day on recovery and mobility.

Yet, everyday this week I seemed to enter the gym more and more defeated, more tired, and more weak.

A sign of over-training? Stress? Lack of motivation?

I'm still not sure, as I even had a cheat meal this week in hopes to replenish myself and it seemed to make things worse.

For me, pain is something I do not like working through, nor should anyone. I need to remember I am not 18 again, and I actually have knees of a 90 year old man, so there will be times I need to take it easy.

It is hard though, and it's much easier said than done. I pride myself in being the best representation of health and fitness in the state, country, and heck...world! I try to give everyone my very best, so when I feel at my worst, it makes this so much harder.

So I thought I would write to relate to you all.

Those days you feel tired, unmotivated, and just not feeling up to workout....well....guess what....you are not alone!

We all have days, weeks, and instances when our bodies just need more time than we want to take. Sure, I would have LOVED to crush some bar complexes and high intense work this week but my body would not let me....so I listened. I AM listening. I am doing WHAT I CAN with WHAT I GOT.

The biggest thing you can tell yourself is to GET UP and MOVE!

I don't care if its taking your dog for a walk. 

I don't care if it's a simple workout consisting of bodyweight squats and push ups and planks! 

You make your own life and you decide how to respond to the daily circumstances.

Everyday I wake up with a purpose. If you wake up and immediately think about the negative things in your life/body then you will never get past it!

You have to wake up tomorrow and think POSITIVE!

Be pro-active and make the first 3 things you do in your day something YOU CAN control.

Like today, you all know we LOVE sharing the results and success of our clients in OAF and today we happened to hear about another success story, who debated haring her story for 2 weeks before she decided to be proud of her accomplishments...

And there is A LOT to be proud of....I mean, how about this for a non-scale victory?

This is her at the start of our 6 week challenge, and then the same outfit on the right at the end! Can you believe that?

Now what she won't tell you is that the scale was not "eye dropping" as she would have expected(I knew it wouldn't, haha, but she was expecting more)....BUT, when you see the difference here....you can be rest assured that she is CHANGING!

And all this is because she didn't let those "down days" and instances ruin her demeanor.

She stayed tough, she stayed CONSISTENT, and she woke up each day with a purpose of trying to be better than yesterday!

I know everyone isn't perfect, and I also know life can get in the way! Trust me....being a new dad has thrown a lot at me in the last 7 weeks!

But everyday I wake up starting out doing 3 things I have full control over. 3 IMPORTANT tasks that I can do to make my life better, someone else's life better, or my career!

I used to stress to a large deal over days I couldn't get good workouts in, but now I listen to how my body is feeling because progress is not always linear. Progressive overload doesnt mean you have to increase the weight and intensity every week.

PROGRESS IS doing something each and everyday that brings you closer to your goals. REST and RECOVERY are apart of those things.

Taking note of the SMALL victories is important.

Sharing life's moments with your loved ones and showing simple acts of gratitude is important.

Then taking a big step back at the end of they day....

And realizing that there is always tomorrow to be better!

So plan your day. Plan your TOP three for tomorrow and get after them! Eliminate the negative people in your life and surround yourself with those better than you and who support your goals and dream!

Get after it this week my friends!

This is my very last week in my 20's.....

So you all may see me embracing that just a little bit...because no one likes birthdays after 30! 😂

I'm Allowed to have a day....and YOU are too!

Sometimes when life gets crazy, I tend to drift away from what’s important. Work, stress, and constantly feeling like I need to be doing everything and be EVERYWHERE and help everyone who I can makes my brain go into overload.

I want to be the best husband, dad and trainer/coach to all my followers and clients. 

✔️I want to push through tough grueling workouts that sometimes even leave me drained 24-48 hours. 

💪🏾I want to be Superman to my wife and Noah. 

👉🏼I want to give my team and gym members the best of me, my knowledge and my heart as I try to be the best representation of fitness and health in the industry.

I mean, yesterday was one of the best days of the year being in company of over 60 OAF crew members and watching them reach personal bests and goals they never thought possible! It's my TRUE love to help others. My passion is training others and seeing them reach things they NEVER dreamed possible!

Sometimes all this gets overwhelming, as it does for many of you who try to do to much.📖

🙏🏽Today, my wife looked at me dead exhausted and tired herself, and told me “it’s okay” and to “slow down” and “enjoy the moments” because hard work is in my blood. There will always be time for it. But what there won’t be time for is my beautiful baby family growing little by little and the small moments that I should appreciate. Time is everything, and I am never one to waste a second of it, but what I need to do is be better at allowing myself to slow down every once in a while and let life happen as we know it. 

I am worthy of being Superman most days, but some...it’s okay to be human and let my inner emotions show. 

👍I’ve always been hard on myself, very demanding of my own work and time I put into everything. To a point in my life I used to shun away towards looking at myself in the mirror. I was ashamed at times and always wanted to be perfect...

✏️But what these three have taught me is that life isn’t perfect, and there is no book on perfection...only the way you live each and everyday with a 💝heart full of love, laughter, and gratitude for life’s simplest pleasures!

So if today was a tough day for you, guess what...

IT’S OKAY...😉

Make tomorrow great! 

#alwaysinthegrind #greatful #lovemywife #lovemyfamily #brea #noah #lifelessons #dontsweatthesmallthings #youreperfectthewayyouare #alwaystryingtobebetter #myeverything #entrepreneur #worklifenotsaltlife @ Fayetteville, Pennsylvania

WOW! My Sisters Results....INSANE!

Meet Alissa....She is a NEW mom of Nolan Woods & My Loving Sister!

After battling through a tough delivery, Alissa managed to bounce back and get in better shape than ever using my training methods with PLAYBOOK​. 

She has a HUGE knowledge base with nutrition being a NASM FNS and works with MANY clients in Over-Achieve, so I was eager to help her with the training portions to get herself back!

Her C-Section left her unable to train for 6-8 weeks post baby and it was a difficult time for her as she battled raising a little one, a job, and keeping herself healthy.

She will be FIRST TO TELL YOU that you need to be able to TAKE CARE OF YOURSELF before you take care of someone else.

So her #1 priority was getting herself back in shape and she took pride in her workouts right from home using my playbook channel to get the most of her short gaps of time she would have!

A few months later and she is rocking her flat stomach and now is super excited to start seeing even more progress and she begins adding volume and intensity to her sessions!

I am super proud of you SIS!

You are a true role model to everyone in the nutrition industry and now your results speak volumes to those moms out there who are looking to make a change and get themselves back!

YOU deserve it! Just like Alissa did! And you can start now 100% FREE​ and join in to be coached and trained by me!

If you are looking to apply for my coaching, click here​ and submit the survey to get started!

Way to go sis, and for all you moms out there wanting to get started like Alissa....send me a message. I will be eager to help!

Coach Mikey

Stable Shoulders Part II

How was everyone's weekend? 

Did you enjoy the HOT weather or the thunderstorms more? 

I don't know about you, but I am a MUCH BIGGER fan of the storms and cooler weather. Brea and I HATE sticky hot, buggy weather....and apparently...that's what we are in for this year!

Ugh.

Anyways, I am sorry for the delay on the shoulder part TWO portion, but life gets ahead of me, and Noah and OAF can keep me quite entertained these days on-top of my online clients and programming. 

But needless to say, I am ready to help and have a few exercises to add to now STRENGTHEN those shoulders, especially since you all read part one here and are ready for ways to take the mobility and stability you created and build strength to end that nagging pain!

So without further delay, give these exercises a try!

This Shoulder Flow includes 5 different exercises:

1. Shoulder External Rotation with arms at side
2. Shoulder T’s 
3. Shoulder External Rotation with arms elevated to 90 degrees of abduction
4. Shoulder Internal Rotation- Don’t forget Subscapularis is the strongest rotator cuff muscle
5. Resisted Wall AngelI 

Now you can see each exercise below, and you can perform them as a circuit for 12-15 reps each.

Also, I want to include a few important kettlebell exercises you can do to strengthen the stabilizers, which are:

1) Kneeling Bottoms Up Single Arm KB Press

2) Overhead Single Arm Kettlebell Farmer's Walk

How: Lift the kettlebell up to your shoulder. Wrap triceps in towards your armpit, this will help stay engaged at the scapula. Maintain this overhead position for the entirety of the walk.

Compensation: Excessive shrugging of the shoulder, keep a window between the arm that is elevated and the ear on that side. If you find yourself pushing your neck out with this exercise perform a slight chin tuck as you go walk.

Now to the shoulder series: (*note* DO NOT use a strong resistance band as I did in these videos. I did not have one readily available) 

1) Shoulder External Rotation Arms at Side:

2) Shoulder External Rotation Arms Bent 90

3) Shoulder Internal Rotation

4) Resisted Wall AngelI - Love these for the external demand into horizontal adduction. 

5) Shoulder T's or Band Pull Aparts: 

I hope these exercises help! Remember, building a strong foundation requires patience, time and effort! Staying consistent with your exercises and programs will ultimately get you the best results, so above all....KEEP WORKING.

Hope you all have a kick ass rest of the week and get those workouts in!

Until next time, 

Coach Mikey

Happy Mother's Day!

Happy Mother's Day!

Today I want to make sure I give a shout out to the two moms who have made the largest impact in my life.

As you all know, a mom's job is tough! Raising children quite frankly is the HARDEST job known!  Trust me, I am 4 weeks into seeing Meg in motherhood, and I ALREADY vow to this statement and completely melt every-time I see her with Noah.

There job is tiring, relentless, painful, stressful, never-ending.....yet ALL so wonderful in so many ways.

In fact, I even had Meg tell me her favorite part about the past month with Noah, in the mist of all the crying, screaming, pooping, changing and no sleep....

IS HER ONE-ONE TIME IN THE MIDDLE OF THE NIGHT SHE GETS TO FEED BABY NOAH....

Isn't that incredible? Out of all this chaos...her worn out body, milk supply(haha), and mind....her favorite time is feeding her son in the wee hours of the night when he is just looking up at her and getting the nutrients he needs to grow.

Special, right?

Something ONLY a mom would say. Something ONLY someone loving enough to have children, raise them, and be there every step of the way for them!

 I mean, mom's are crazy....they have this unconditional love for their children....even when they can't give anything back yet.

They give their heart and soul into them....carrying them for 9 months then raising them for life! They never ask for anything in return, other than for them to grow up and be happy and successful.

Moms are the award winning people in my book. Not only do they look after and care for their children but then they also have their whole family to look after!

I knew the parenting game would be tough.....but what I didn't know is how "useless" I feel in the infant stage compared to what Meggy has to deal with.

Meg has sacrificed her work, her fitness, her diet and eating food she enjoys, her sleep, her tailbone, her social life and even a lot of her finances to help Noah enter into this world with the best accolades.

My Meggy....

She deserves ALL the credit and all the love on this Mother's Day, as do ALL the moms out there! Along with my MAMMA, they are the cornerstone of my life. 

The light when all I see is darkness. They brighten each and every day for me. They make me happy in every way possible and do anything they can to help me succeed.

Mother's Day is one of those holidays that we truly need to value and appreciate.  So many guys get stuck in the normal rut of flowers and taking them to dinner....but not me.

I take it to my words, my actions, and my writing to help them see just how important they are to me! That is something money can't buy. Sure, I will spoil them with a pedicure and a meal....maybe a shoulder rub if they are lucky, hehe....

But in all reality, I think most moms just want the everyday appreciation they deserve and not just a "ONE DAY" shout out to acknowledge the fact that they are amazing in every-way.

You should be showing it day in and day out.

Then on Mother's Day make them feel extra special with something they love to do!

Whatever those plans might be...I hope you guys all enjoy them and take that time with your loved one to help them have a wonderful holiday celebrating everything they are!

These women are my life, my loves, and everything that is to me! 

Everyday in the past month I have seen Meg do things I never thought I would ever see in my life....I knew she would love Noah....but to the extent I see day in and day out is just so spectacular, giving that he can only see 3 feet in front of him right now and she is a virtual feeding tube.

Same goes for my mom.

I've seen her smile more times in the hours she is with Noah than I ever have. Knowing that she wants to be apart of his life after raising three great kids shows a lot about her unconditional love for us and being a mom!

Her smile LIGHTS up the room when I see her with him.

And on this day....my only hope is that I can bring HALF of that smile with some great food and relaxing down time together!

Now, please comment on this post and give your mom that shout out she deserves if you feel the same way about her!

They deserve MORE than a day, to be honest.

Which is why I vow to do my very best at showing it as a father and husband!

HAPPY MOTHER'S DAY MARI & MEG!

PS - I also need to give a shout out to two NEW mommys as well....my Sister in Law Colesha and my sis, Alissa. TWO wonderful mommys who are just helping my Meg each and everyday while caring for their own newborns!

Sawyer & Callen

Lis and Nolan