Welcome to the World, Ellea Nicole. Daddy...ready or not....here WE ARE!

 After nine months of trying to process how in the WORLD I would balance work, a one year old, an infant, and "restarting" my business....It came to a sudden START on Wednesday. 



Needless to say, I have been FULL speed since the birth of Ellea, but what is more crazy is the insane stresses of what is to come!



I am one who loves routines, systems and I always make sure I try to have a plan of action and purpose for a lot of what I do day in and day out.

I learned QUICKLY with Noah that things have to change, and I did my best to adapt in the past year to having him in our life.

He is truly starting to become a little boy and actually loves seeing me when I come home from work which just makes me so happy! 

But now, adding Ellea and having a CRAZY German Shepherd pup, a 16 month old and now an infant just sends my brain into all sorts of panic.....



I am trying to balance and learn, and I am finding that I will have to QUICKLY because this is all just pure chaos. Take today for example...I come inside from rushing to the grocery store while Noah was napping only to find him wide awake when back and he now like crying when he hears Ellea crying. 



It sounded like we were in World War 3, BABY version trying to soothe them both, get Noah a snack and changed while Meg is trying to handle Ellea and get her to calm down. Then you have Brea in the corner doing the "doggy cover" with her ears. 

The funny thing is, I was supposed to be working and I just kinda chuckled at the fact of trying to at that given moment. 



I've quickly come to find a few things having two babies in the house:



1. There are no "quiet times."

2. You may dream babies crying at night EVEN if there is a brief second they are not. Then you wake up in a panic only to realize you are either RIGHT or WRONG, and if you are wrong....you are still convinced you are right because you hear the cry in your sleep and dreams.

3. You will clean and pick up the same toys and mess at least 4-5 times a day.

4. You will never eat sitting down or without feeling rushed.

5. You will ultimately feel AWFUL for your wife if you are the husband, but realize there is not much you can do for the newborn.

6. You never remember what it is like to shower for more than 2 minutes

7. Making Meals consists of frozen veggies, shakes and healthy lean meats you dont have to cook. AKA, anything requiring more than 5 minutes to make won't happen unless you have help.

8. Your house becomes a war zone....QUICKLY.

9. Ice cream and desserts can be a saving grace. 

10. The thought of taking a nap is almost comical. 

11. Sesame Street is a God Send

12. Newborns truly are aliens and I am convinced have a timer programmed in them to start crying at times you least want it.

We are truly blessed and fortunate to have a healthy baby and new addition to the family! Just apart of me wishes we could "flash" through this difficult time. I don't know how Meg does it and seeing her in three days has already had me convinced she should win some sort of mom award! 



We all have challenging things in out lives, and MANY of us out there no nothing of what other people battle and face day in and day out, so you just have to be your own critic sometimes and either...A) Tell yourself to MAN UP and get stronger or B) Cut yourself some slack and stop stressing over things you cannot control.



Will my home be spotless everyday? Hell no.



Will I have my work done everyday.....NO, something I will HAVE to be ok with because I am so used to not stopping until it's done....but the reality of it all is that kids bring a new element of "busy" to your life. One that a deadline can't compare to.



There are certain things you CAN control to make your life the best it can while living in the breif moments of chaos, and for me they are: 

1. Drink a protein shake everyday

2. Eat a Salad Daily

3. Take my Greens and Fish Oil Daily

4. SCHEDULE my workouts and do NOT let anything get in the way. Sweat DAILY!

5. Find LITTLE bouts of time to do workouts! ( for example, while I air fry my sweet potatoes I set a goal to do 100 push ups and 100 hollow rocks)

6. Stop comparing your life to someone else's. They know nothing about yours or the way you work. 

7. Wake Up EARLY, GO TO BED Early! 

8. Cut out mindless TV. There is nothing good about it and you can fill that time being much more productive! 

9. When you get HELP, USE IT. 

10. COMMUNICATE with your spouse. Lack of communication will only makes things worse!

11. BE kind. No matter how stressed and crazy your life seems, TRY not to let that show to your work/client's lives. 

12. Be humble. No one knows how hard you work other than you and maybe your spouse. Don't feel the need to flaunt it all over Instagram and social media. We get it. EVERYONE is busy. 

13. CONTROL WHAT YOU CAN. You can't control your kids getting sick, crying babies in the middle of the night, your lack of sleep DUE TO THAT(not just because you wanted to stay up late to binge watch Grey's Anatomy.). You CAN control what you put in your mouth, how active you are, and the way you treat others!

14. Take time. I struggle with this one, but you need to take time to either spend with your family OR spend for yourself. We all deserve downtime, but make sure you EARN it. 

15. Show gratitude! Give thanks to those who change your life and make them feel special! 



I know this all sounds so surreal, but I know you guys can do this! If you need help, or need a coach to help you get there, send me a message or reply to this email! I am really looking forward to a great month celebrating our 7 year milestone and we are going to give away 10 more $100 Gift Cards so if you want to claim one you can click here!

Click here for details

Have a wonderful Monday!

PS - did you see my kettlebell flow workout to try? You just need 25 minutes! Check it out here. 

👍The power of PRIMERS💯

👍The power of PRIMERS💯

If your like most, you head to the gym...slap on some light plates and within 2-3 minutes your hitting your working sets.💪🏾

This can only go so far before your body begins to break down and your joints truly start aching. 

Welcome to the world of POWER-PRIMER supersets!

🤷🏻‍♂️What are they? 

A combination of a power based movement paired with a isolating high volume exercise that can help BETTER prepare you for strength gains!💯

The key 🔑 is not to go overboard and fatigue yourself too much so stick to 3-5 reps for the power based movement and if you are feeling frisky and after a good pump hit 12-20 for the primer!

The best way to get after them...

Hit some posterior chain work!

An example would be a power/primer of kettlebell swings and Swiss Ball leg curls. 

A couple key points for your leg curls(because I see them done incorrectly a lot) are to: 

1. Extend the hips! Dropping the hips too low with no extension limits your potential range of motion.
2. Use your back! With no engagement in the upper back, you'll have no balance. Drive your hands to the floor to help
3. Go slower! Stop trying to beat the clock!
4. Don’t cut short! Stop ending the movement early, get all the way through! 

Then you all saw my notes on swings from last week! Just remember to hit them only a few sets each! 

👍An upper body example would be...Med ball slams(1) or even rotational(2) or finally lying tosses(3) paired with exercises like band face pulls, band pull aparts, or even YTWLs. 

Upper Primers 

Again, remember to keep reps low for the power exercise! We are preparing for heavier loading which is my next point!

🤷🏻‍♂️Why do they help? 

Well...for ONE...power movements spark up the CNS which can translate to better speed and velocity with your lifts, leading to greater gains! 

Secondly, high end motor control concentric actions like slams tend to recruit more muscle which can relay to more growth. 

Lastly, power drops the most with age so it’s important to train it! Use it or lose it LOL. 

🙌🏻Then to top it all off the primers can act to stabilize, correct or even improve faulty body postures displayed from everyday desk jobs WHILE giving your main muscles used in lifts a “pre fatigued” pump that will correlate to better growth and activation!💯

If you havnt yet taken advantage of these or even added some as fillers between heavier lifts, make it your mission to! Nothing like fueling the fire before the work!👌🏻 Using fillers can be a HUGE advantage to decrease warm up time, add prime mover strength and they reinforce stability for your main lifts!

Get after your sessions today! I hit one of my favorites pretty hard! If you want to know what CRAZY 8's are MIKEY style, head to my IG @mjo_oaf.

#power #primer #menshealth #stack #nasm #knowledgeispower 

It's My Anniversary....WOW....Time FLEW BY!

4 Years....



Come and gone!



Years 1 & 2 were a blur because both of our schedules and me being in the midst of growing Over-Achieve. See a few messages between us from those times below.



Yet...3 & 4 have added some new twist....ones I can't say were good....nor bad...but live throws us all curveballs and it's ultimately how we grow, survive and adapt, right? 



Meg is the love of my life. My best friend, and my forever sole mate. We knew this from day ONE! There isn't a day I don't think about how I can make her happy! We just love each other so deeply and for many, it's rare...but we LOVE being around each other! We never like being apart!



But this last year in more detail has been quite the ride...



A new baby boy, a new home, a BUNCH of new personal chaos issues and oh...well...another baby on the way.....AND THEN there is COVID and the insane effects its had on my business. 



"Survive and ADAPT" became one of our mantras, along with "Go F*** yourselves" ...you laugh....but until you live a day in the life....keep that mouth shut! haha.

We've been through so many ups and downs. We've wondered if this is "all worth it" ....

I contemplated changing my name and leaving the country, abandoning her...until she openly said she would chase me down with a pitch fork if I didn't take her! 

That's where we are. This surreal, twilight type sensing moment of our lives where I'm unsure what to expect each day, but the fact of the matter is that our world has gone mad, the virus is coming back, people are freaking out, businesses are hurting more and more and we seem to be all just very "angry" about everything.

Heck, you could be walking into the grocery aisle and be starring at the fruit...meanwhile some random stranger questions whether you have a problem and asks if you are looking at them.

People's anger seems to be at an all time high....but my love for my wife matches synergistically with that.

Many would think being stuck in our homes for 4 months with their spouse would mean the opposite, BUT in fact...we get along better....and well...for most of these four months I have not been present to her and Noah anyways because of the work load I have been under, but it is all for the future and well being of OAF.

She gets it!

She gets ME!

Not too many people do.....which is why I need to give this women the most AMAZING shout out today for being there for me through it all and sticking out 4 years with me! 

There are nights I go to bed unsure as to how she does what she does in a day....but we both lay our heads down at night loving each other just as much and knowing we will ALWAYS be there for one another, forever!



I even came across these messages from FACEBOOK MESSENGER( our only source of communicating during the first 2-3 years we met since I was always working....and the SAME messages are told to each TO THIS day!)



8/13/2015

Then this goes to show just how much we long each other and how hard I wanted to work for her and our family!



Yes, I am shit scared of baby #2, YES...Noah has ruined my love for dinner time....and YES, these last 4 months have been the worst of our lives....but all in all....the 4 years have been best spent with you and I wouldn't have it any other way!

<3 Mikey 



Forever & Ever

🍼Easter...Being a DAD for a YEAR....Surviving Corona as a Business Owner

We made it to Easter. 

A year like we've never had. No masters, no sports, no family get togethers....and no in person celebrations of the resurrection of Christ.

I am sure MANY of you feel the same way.  Hurt, confused, stressed, sad, lonely, bored, angry, tired, anxious....and...well...nearly every feeling under the sun!

Emotions are flying all around us.

Both positive and negative. For me, tuning out the negative has been what I am struggling the most with.

If you think of the analogy I am about to display...maybe it will shed light as to how you will value the oncoming weeks ahead.

Look at Jesus. The week before Easter...we can all agree it was NOT very pleasant. He had a rough time that only led to the wonderful gift he gave us that weekend.

Right now many of you may be soaking up in the negative with the pandemic circling us. Maybe you are drowning yourself in it, or putting it on others...but if you think about what this whole thing is doing for us...you can start seeing some good in it!

Over the past decade, tough times were not uncommon for me. I've been through A LOT that I know many of you would be shocked to know....and fought through days I thought my life was ending.

These tough times only made me who I am today. 

I always said "tough days make the easy days more flawless."

No matter how bad something may look on the outside...you can always find good in it that makes it better. Sure, this virus is bringing out stress, anger, anxiety, and questions that many of us still don't know...

But think about what you have been through in the past four weeks that has enabled you to now handle more, cope better, and connect more thoroughly.

Maybe you struggled being "in tune" with your family because of work.

Maybe you were never able to finish those house projects because you didnt take the time to learn...

Maybe you started cooking after many of the fast food joints knew your order by name....

Whatever strengths you have added this month, use them as positives to propel you into the ongoing weeks with a smile!  God has a reason behind all of this, and although this horrid virus is killing thousands, it is allowing many of us to slow down and realize some of the smaller things in life and how great they can be.

Just as he did with his celebration on Easter.

I'm not saying this has been easy. To be perfectly honest, I really have not slept more than a few hours each night since March 14th.

I've worked harder than I ever have trying to keep everyone in my gym family motivated, safe, and still wanting to workout. I've researched, attended 17 zoom meetings in 24 days on learning, and adapted. Each week something NEW is learned and brought to the table. If you think about it...the fitness industry has COMPLETELY changed its entire dynamic in less than a week and we've adapted and dished out to the best of our ability, all WHILE my manager returned from vacation with the virus himself.

I have tried to be there for my wife and son, who just turned one last week, but my efforts have been lackluster do the the amount of work and stress I am under. I ended up breaking down Friday after one of the busiest days I've had then going to put brussel sprouts in the oven while being on the phone with the bank about a loan I was not going to be getting....meanwhile....hearing my phone in the background blow up with messages as I was talking.(you may laugh, but it was the timing of it all that just hit me)

I lost it, broke down in tears....only to have Meg just give me a hug(which she has been fearful of doing do to not knowing how I would react). She reminded me to just stop, focus on what I can control, and let God take care of the rest. 

I began trying to eliminate the negatives, or make sure they are not at the center of my worry. All the backlash and haters can have their times. I just wanted to focus on what mattered and that was helping those who wanted my help!

I've even tried to set myself as a role model and leader in our community to show the importance of our health and open the Immunity Community to offer amazing tips, workouts and strategies to better health.

The stresses of work/life right now are at an all time high for me. Sometimes this just puts me in this whole new level of work...and Meg even will tell you it's been one she has never seen from me.(this is coming from the girl who used to sit with me at dinner while dating and I would be on my phone 80% of the meal).

Add in the stresses of these so called "government assistance" loans....and I've nearly lost my mind.  The small guy always seems to be forgotten about in business. I've spent countless hours trying to get paperwork together and applications filled for loans I am hearing I have no chance at getting.  My expenses at OAF are never put on hold or stopped. Just because I am not using the equipment doesnt mean I don't have to pay on it and the lease/rent.

Any "forgivable" loan has been lost at the fact I only have one employee.

All this mess can just wrack at my brain all day and night.

But I am trying to just focus on the positives, although the negatives seem to sound like a massive ROAR to my ear for every little voice.

At the end of the day, I just wanted to remember on Easter morning that I have been truly blessed to be a dad for ONE year now....Noah's first birthday party was canceled, but it allowed us to just soak up in him more and watch him grow little by little.

I've come a long way in a year.

And Over-Achieve is turning heads everywhere with the positive outlooks we have portray onto our members. We cannot wait to reopen those doors, and although it may seem like starting over...we would be dammed to think we wont work to get it back.

Sometimes you just need to smile, soak up the happiness in life, and remember God will never abandon you. He left an angel by my side at my accident who still has not left me. I am born to be a leader in health and fitness. Noah was born to have a dad who will NEVER lead him wrong and set great examples.

This epidemic has gone too far too long, but it doesn't mean we can't think about it as a learning curve and reminder to how important our health it.

Without it, moments like this would never happen.

Happy Easter, from my family to yours!

Now, go out and win your Monday.

Another Baby....YOU GOT TO BE KIDDING!

I thought this title might get your attention. 

Trust me, I had about 4 weeks of feeling like I was "in a cloud" trying to figure out what my wife just told me the night of the 5th week.

Noah has been a blessing.

Sure, the beginning phases of dadhood nearly had be toppled over in a hole with my shirt tucked in and sucking my thumb like I've never seen the likes of an infant before....

But I grew up quickly. I adapted. I did what I needed so I can be a better husband and father. For years, I put my work ahead of everything else.

Meg understood, and always supported me. From the days of eating my dinner on date night out at Blue Grey in Gettysburg while on my phone to now having date night consist of us ordering door dash and watching Netflix for 40 minutes after Noah goes to bed....I've adapted. LOL

Times change, priorities change, and your lifestyle changes when you have kids.

I couldn't put work ahead of BOTH Meg and Noah now so we became fans of "making the most" of our time.

Once a month we splurge on sushi, but other than that....our lives are not the same. Blue Grey STILL sounds like a plan to try on Fridays like we did before Noah days....

Every Friday I would get home early and Meg would pull up at 4pm and we would head to Gettysburg...our SPOT, we called it. I got my TUNA and she got her CRAB CAKE and we just enjoyed being OUT of Chambersburg, out of drama, work, chaos and stresses of the week. Even if I was alseep in the car on the way home at 5:30, HAHA, it was all so worth it! We had our little escape each week and could enjoy a meal where there wasn't anyone to talk to me about training and the gym!

But now we find ourselves planning it and by the time Friday hits, we never step foot out of the house. 

We are too tired. Too stressed, or Noah had a rough day and we need to give him attention....so there would be no way we could take him to a restaurant.

If you ever saw the movie, NEIGHBORS, we are those parents...where they get all amped up for date night("rage night") and by the time they get all the baby's things together they crash and fall asleep at the door.

All our energy goes to our relationship and our work. Everything else has a backseat. I know how important it is to schedule time for JUST Meg and I....but it just seems so hard when we both are so tired by the weekend.

But I guess NOW will be the ultimate test....I mean...we are having a SECOND child. Planned or not, it's happening.

I guess the big thing I wanted to get off my chest is that I was FINALLY starting to LIKE Noah. Not that I didn't before, but you all know what I mean. The infant stages are tough for guys...and I will come out and say it that I am NOT a baby guy....BUT, Noah is now getting to a point where I think the little guy is pretty cool....(outside of the dinner time screaming in our faces) ....BUT ...I am loving my boy more and more and NOW to know I will be going right back into the chaos of the "hated" stage...

Has me wondering what in the world I will do.

I know the big thing Meg and I are trying to do is think about the positives. ALL of them. Looking back, I NEVER thought I would be 30 years old and have 1 kid and 1 on the way!

I truly thought I would still be living in my gym and doing all the work myself and being right where I was the night of October 12th, 2014 when I opened. I thought I would be single and never in a relationship.

Flash forward 6 years and I met a girl who came into my gym, she changed my life...I scaled my business, grew it, moved....TWICE....got married, had a kid....now have a second kid on the way and have a family home and I am looking to buy a mini-van(because apparently a FAST car is not on the "dad list" anymore LOL)

....WHERE did my life go? 🤷🏼‍♂️😂


Life is full of ups and downs....unexpected events and things that make you sit back and wonder if you are really going to MAKE IT THROUGH.

I mean, for those who didn't know...after getting this beauty below...I was caught in the fetal position on the FIRST day in the corner of our house with my head between my knees crying....

I don't deal with change well...

I am a type A, driven individual who needs structure and planning....two things these things don't come with.

So, adjusting is hard, and I know BABY OVER # 2 will be the same way....

But I know we will come out alive.

The past 6 years have been a wild ride for me.  I've fought a lot of personal battles and learned a lot about myself and my abilities.

So I guess adding a second child won't be the end to me....maybe just my "youth" ....HA....


I know many of you parents out there reading this may have a similar experience...so please feel free to comment and add any bit of advice and support you can!

And for MY piece of advice to all you out there....well...

I'll leave it at this....

When they say...It only takes ONE time....wellllllll....LISTEN....it truly does!

Dam you New Year's Eve! 😳

Baby Over is expected September! So....after no vacations in 2 years....I am hoping Meg, Noah, Brea and I can make it to our Beach house at least for my birthday before the chaos begins.

On a final note....

God Bless WOMEN! 

I don't know how you guys do it, but I would never be able to do what you do....my Meggy is such a trooper. Went through INTENSE sickness this pregnancy already and now battling it all with raising another baby....GOODNESS....you all deserve MEDALS.

Have a killer weekend and keep us in your prayers! 

Until then....

lets see how big Meggy's belly gets HEHE ...and I will for sure keep you all updated on how Brea acts as this progresses....she has been eventful since Noah's birth!

Do CALORIES matter?

A simple thought for tonight....

Comparing these two things when it comes to CALORIES...so many people ask me about CALORIES and what is better if you just need to lose weight....

"Should I focus on the total calories?"

"Should I make sure the food sources are healthy?"

There are so many things out there and we truly never know what is right! BUT....let me add some clarity for you all...

1️⃣ Just because something is less calories DOESN'T MEAN it is more nutrient dense! This is an EXTREME comparison, I know...but you get the idea!

✔️Check the ingredients, never just go with the claims on the front of the package⠀⠀ ✔️ Check the overall sugar content and sugar to fiber ratio⠀⠀ ✔️ Check the number of servings in the package⠀⠀ ✔️ Be aware how that plays into your overall daily intake

2️⃣ Less doesnt always mean BETTER. Yes, total calories matter when it comes to weight loss, but the overall picture is that MOST can keep in their caloric goals when eating nutrient dense foods.

You never hear someone say they lose weight and get ripped when they eat processed garbage everyday.....The reason is simple...

🥞It is VERY easy to overeat these foods and they hardly satisfy you.

🧁It DOESN'T mean their isn't ANY room for this. Balance is the key, BUT if your overall goal is PERFORMANCE...you cannot expect to fuel your tank on 87 when it takes 91 premium.

Now....who admits🤷🏼‍♂️ to falling trap of the "calorie count" mania, and what has it done for you?

🍫Personally, if I eat this crap, I feel like crap, and my workouts are crap. If I want to train at my best, I must eat the rainbow(no...not lucky charms....LOL....but with fruits and veggies and lean meats!) ....

Does this mean I never indulge? No, but you get out what you put in! So many of you who maybe fall victim to the "weekend binge" diet...I will be blunt with you....

😓Don't expect to get the results you want. Do the math. Eating in a slight deficit all week is all good and dandy, BUT 2 meals overdoing it by 500+ calories(which is SUPER easy to do when eating out) ....will set you right back to SQUARE 1️⃣....

You can take this for what it's worth....but this is my opinion!

Monday sentiments🧐