Top Three Things Slowing Metabolism

 Top Three Things Slowing Metabolism 

1. Sitting too much

We live in a world of ass to chair work. Recent studies not only have proven sitting to stem increased rates of cardiovascular and heart disease, along with diabetes.

While most of our jobs require sitting, there can be ways to combat it to increase your NEAT(non-exercise activity thermogenesis). Simply standing every 45-60 minutes, going through some dynamic yoga flows, and setting a goal of 100 squats, push ups and band pull aparts can do wonders for your metabolism and posture! 

Remember, the less we move, the less Thermic our bodies become so you burn less at rest. The more muscle you carry, the more thermic you are!

• Ways to increase NEAT: clean, laundry, take stairs, walk, hike, garden, or pick up the thousands of toys your kids leave out...multiple times a day 😂  

Dont forget also about excessive dieting....Essentially, the body senses that it is in an energy deficit, and adapts by downregulating (lowering) the amount of calories you burn through a combination of decreasing your resting metabolic rate as well as your non-exercise activity thermogenesis (NEAT). So the harder you diet, the worse your NEAT becomes and the harder it is to burn calories! 

 

2. Not lifting and only doing cardio 

Big mistake here! As mentioned above, your body’s ability to burn calories relies largely in part to not just your activity but your muscle. 

Muscle is much more dense and thermic than its counterpart. Also as we age, metabolism naturally slows and muscle breakdown increases. Aging also tends to go hand and hand with more sedentary lifestyles. Add these factors together and you’ve got the perfect recipe for unwanted fat gain. Adding weight training will increase your body’s ability to burn more at rest and even up to 38 hours after you train. Cardio work can burn more while you do it but the post-workout effect isn’t as great.

Research has shown that EPOC(the after calories you burn)...is great after your weight workouts. Add in the amazing benefit of your muscle-burning energy and you could soon plop on the couch and binge watch Netflix and burn more calories in a day than someone who works a 9-hour deal job and runs 3 miles after work! 

3. Lack of sleep

Many of us think the early bird gets the worm. We’ve been driven to the extent that you MUST get up early to be successful, in actually...it couldn’t be further from the truth!

Think about it. For example, right now I am not getting the best of sleep with two babies. My 445am alarm hasn’t been set for over a year consistently(I do maybe 2 times a week)...but this largely in part is due to the sleep deprivation over the last 2 years.

Sure, I can get up and try to train and work...but will it be “productive?” Will I be getting the most out of it? 

Absolutely not! So getting the sleep you need makes your productivity MUCH better! 

Now, if you are in bed by 9-10...430-5am is great! But it’s all about the sleep you get! 

Not sleeping can wreak havoc on your immune system, cortisol levels, and other hormones. Research has shown that when individuals don’t get enough sleep, levels of the hunger hormone (ghrelin) increase while levels of the satiety hormone (leptin) decline.

 

Basically, when you don’t get enough sleep, you feel hungrier during the day, and you’re less likely to feel full following a meal.

Sleeping is your way to recharge the engine, so if it’s not charged and you try running it...you only will wear down quicker.

Sleep helps insulin sensitivity which basically means it allows you to handle carbs and stress better...not sleeping will make fat loss near impossible!

I know I wanted to highlight my top three, but other ways you can mess with metabolism would be not eating enough(especially protein), alcohol, and too much stress! 

In other words, prolonged dieting forces your body to burn fewer calories at rest, and it also starts to do less activity overall (tapping your fingers, fidgeting, walking from one room to another, etc.) So cutting out calories can also lead to your metabolism getting slower if you do it for a prolonged period of time. 

While all these seem plausible circumstances for someone like myself (😜👉🏼🍼) ...managing them can keep you on a linear path to success. 

I know I have days I struggle in one of these categories...and quite frankly, it’s more than a couple days a week!

But what makes the difference is that I am consistent and make strong efforts to do the best in each area! 

What about you? 

Where is your struggling point? If you need help balancing and figuring out how to be the best version of yourself you can message me today. I would love to help and can relate on so many levels! 

Have a GREAT Week!

Coach Mikey

References: 

Schmid, S. M., Hallschmid, M., Jauch-Chara, K., Born, J., & Schultes, B. (2008). A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men. Journal of Sleep Research, 17(3), 331–334. https://doi.org/10.1111/j.1365-2869.2008.00662.x

Schuenke, M.D., Mikat, R.P. & McBride, J.M. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol 86, 411–417 (2002). https://doi.org/10.1007/s00421-001-0568-y

When life with two under two....HITS you.

 Well, it's been a while since I've updated my friends and followers on life with two under two.  You've seen me post about my fitness stuff, and I truly love writing...but the juicy stuff is what most of you like to see and hear about.

I'm convinced that someday I will write a book on my life and the chaos it entails, because I am pretty sure it would be a best seller.

In the mean time, I'll enjoy enlightening you all on my life and the fun that happens! 

How did you parents in my situation make it out alive? Seriously...I thought I had it "finally" together with Noah and was adapting to being a dad of one...then Ellea came into the picture and basically put my mind in overload. 

Some days I feel like my boy is the most amazing kid....and the world is a happy place...

Then there are others where I want to jump off a cliff.....

It's truly comical when I run into people outside the confines of our locked down home that we seem to never get out of(and no, it is not just due to covid). I sometimes forget what it is like to sit in a restaurant or walk walk somewhere without hearing babies whining, because venturing out with two babies is harder than trying to find toilet paper the night before a snowstorm and a COVID surge! However, when we do get out...for that brief moment, we get the same questions asked:

Them: "How are you guys....I'm sure it's hard!"

Me: Chaos

Them: Aw, yes. I get it. It will get better!

Those four words seem like a dagger to the heart. Simply because the fact that for us, it seems like it never will. The days of enjoying meals sitting down, cooking, and having a verbal conversation with my wife seem impossible. Add in the fact that I am trying to virtually restart my business and be there for the shit show of a mess for Meg's job...and you might as well pour gas on the flame burning on both our brains. 

Don't get me wrong, we LOVE our kids. They are the best thing that happened to us, but in the midst of a pandemic, both of us are struggling to keep afloat with our jobs...and the fact that even if we wanted venturing for a date or trip would consist of research to find what and where to go that is even open, then risk the chance of it not working out(and for those of you who know us....those chances are VERY high). 

Most of our days go the same: 

During the week I have had to forgo my "morning routine" that I now find comical to be able to be "zero'd in" to work at 4 or 5am....for entertaining my son who wakes up at the butt crack of dawn regardless of how late we put him to bed. Usually it's reading, Elmo, or his banana with Suntella(a dangerous combo). 

I hobble over to my laptop to start work while Meg is frantically trying to get Ellea fed, doused in 5 different lotions to calm her rash issues she is having, and then get dressed, packed up and out the door by 7am. 

We both work endlessly all day to grab them and rush home for dinner at 5...we shove it in when we can and then get cleaned up, bathed and in bed by 7:30.  Then we both can finally sit and work until our eyes are glazed over.

I can't tell you the last time something was on TV that wasn't sesame street.....

I'm sure this all sounds familiar to most of you. I want no pity, it's truly entertaining some nights. Trying to balance 3 jobs with many clients and my family is a tough task...and Noah can be quite the handful when he wants.

But at the end of the day, we know it is a small portion of our life. We know it will get better, and we know the chaos we are in the midst of....but some days I feel "allowed" to vent my frustrations about it.

So that next time you see Meg or I in the store without kids, don't feel the need to stop and ask us about our chaos you already know....

Instead, have a glass of champagne ready and lets pop the cap and celebrate the 5 minutes of freedom we are experiencing together, because let me reassure you....

There is NOTHING better than that feeling of busting out of the house and blaring music, feeling free, and doing SOMETHING other than baby care....which 9 times out of ten is grocery shopping.

So let me push my cart with pride and feel like I'm pushing a prowler with 1000 pounds and give me that ego boost I need...even if my cart is filled with diapers, formula, yogurts and wine!

Until they are both 3 or more....lets embrace the stress, lack of sleep, and inability to travel....then the 3+ stage will bring a new sort of fun I am sure!

Either way, I love being a dad....

But I flipping HATE COVID and what it has done to the situation and our jobs. Send us good vibes as Meg heads to Hershey Monday for Ellea to get testing done for her skin. We have tried cutting out nearly everything, and our poor daughter is itching and scratching so bad everyday.

You can’t make this sh** up😳

 You can’t make this sh** up😳

It’s been a while since I’ve given a “real” update on things, so I’ve decided to fill you in instead of keeping it all “bottled up.” 👶🏽 🍼 

As I am writing this, in fact...my 8 week old is vocally displaying her lung capabilities while my son is throwing our kitchen appliances around in utter disappointment about our TV all the sudden deciding to break so he can’t watch his show(which oddly enough, keeps him entertained while we eat)...so dinner time is becoming the new norm of “stand and shove it in quick” or forever hold your piece.😂

Oh...and did I mention my wife is balancing our singing baby while simultaneously conducting a “help/hate chat” with door dash, for sending her food to the wrong house for the third time this month...so she’s out of patience, luck and...well...food now...after a hellaciously difficult day…(as a side note, her brain is so fried she decided to order a turkey club. 😳 …I quickly reminded her of the 4lbs of turkey we had leftover in the fridge from only the biggest eating day of the year, and her response …. “ooppps, yep….didn’t register that.” 😅

So I’ve proceeded to step with caution around her, give her some wine 🍷 and leftover thanksgiving PIE 🥧 AND SMILE, while I go find her food.

🤷🏻‍♂️A dinner time in the life of the Overs...

😝Yet, I’m sure...many of you can relate and comment on your horror stories...

🥲Strange thing is...for some unforeseen reason, they just continue to happen to us....

Day...after day...after day.

The best part about today was seeing Beth’s (Noah's babysitter) photos she took of Noah and Ellea...Something about seeing the beauty of your kids in photos just makes everything freeze and seem okay ✅ for the time being...

❌Or until you turn your head and now see him taking the broom and hitting your poor neglected German Shepherd who was your family's first baby and now seems to get the inevitable back seat 💺...

Life as we know it...

Can be so damn hard, and I’ve tended to keep things bottled up as of late but felt as if it was time to vent.

In terms of my family….It’s pure chaos. Everyday, all day. It’s funny…I see people out and they immediately ask “How are the babies” and no matter what I always say GOOD, but deep down…I want to say…

GOD GET ME THROUGH THIS WORLD WAR 5. 💯😅

As if raising two kids under 2 isn’t hard enough, try adding the whole “school bullcrap” with Meg’s profession, a global pandemic corrupting the fitness industry which just so happens to be the light and sole of my life….and the realization that the thunder is being brought in more ways than one…..(and we usually say this every time we give Ellea a bath because….well….THUNDER is brought. I didn’t think females could ever vocalize their dislike of being cold so intensely, but I think my daughter has broken records in this category. 

❌Don’t get me wrong, we ALL are going through some sort of chaos, but from a business standpoint….not too many have seen/witnessed some of the things I have in the past 8 months. 

I’ve dealt with my share of hardships in 7 years owning a business, and I can’t say anything has topped what has transpired lately from government regulations, misleading information, rumors….to failed marketing strategies, closing, and now entering our industry’s toughest month with mask provisions. 🧐Like getting people into gyms is hard enough right now….😱let’s make it even harder.

👎Unfortunately, what keeps me bottled up is the shear cruelty of some human beings. I know times are hard, but truly…it gives no one the right to treat others poorly. Trashing yards, screaming out their trucks while driving by, “F*** YOU,” sending hate mail, publicly humiliating, and deriding is not something you want to be known for….yet so many of us are more ready to POUNCE on others flaws faster than Tigger(yes, I am now watching Whinnie the Pooh)…so no reason other than to maybe combat their own deeper personal issues. 🙏🏼

News Flash....YOU are not aware! 

I am no saint, and I am sure by the time I get ahold of Door Dash, they will remember the name Mike Over. I can tend to speak my mind and back my family to the n’th degree but I will NEVER bash and/harp on other business owners trying to survive, adapt and stay afloat in a time as such. 

To all the people who are upset about the masks and messaging me and sharing their insight….

LOOK, I get it! I am more upset than you are about it! But I also am not going to risk getting shut down and fined. I am not the one who put this in order, I am just following them….even though I know others are not. 

Does that make me a bad person? 

I also did my best to adapt/pivot and provide when this came around the first time, and just truly wanted to be able to give everyone continued service and training even though we were in lockdown mode. I made the news and people thought from the outside everything was 👍🏽wonderful, but on the inside….you could find me in the corner of my home coddled up ready to break from the stress and cruelty of it all.🤕

As a business owner, I fail. I fail everyday. I make mistakes, and I try my best to correct, better and change to make everyone who believes in me know and understand that I can lead them.🥊

Failing in business is essential to becoming better, working smarter and providing a better service to those supporting you. That is why I’ve come to learn that sometimes all these voices in my head just need to stop being bottled up, stuck inside and let them loose so I can put my focus on what truly is important. 🤜

Failing at parent hood is 🙌vastly different. I feel like I am either 1)letting Meg down or 2)letting my kids down everyday.

➡️Parenting is a FULL TIME job. Those dads out there who give your wives evil eye looks when you come home from 9 hour days….trust me, you want to kick it to the curb quick when you ask her what she’s ‘done all day.’

I would rather work the cotton fields than be home with 2+ kids for days on end, especially under 2 where going out is out of the question….or hell…COVID where you truly can’t go anywhere anyways!🧐

Some days I come home for lunch and would see her in near tears trying to chase Noah around while strapping Ellea to her chest and kitchen gadgets in her hands trying to prep meals….

Can you say CHAOS⁉️

Other days, we FINALLY are sitting down, Noah calm, Ellea asleep and we look over at one another, eye to eye….💓 smile….

And possibly think about maybe getting a nice big kiss❤️💋💏…My eyes get BIG(just as the day she first did when she came to train with me in OAF and dropped one on me at 9pm after classes)….

The smile gets bigger as we get closer….because we both know affection and intimacy takes a dead stop in the tracks….especially NOW more than ever since we virtually would be ready to tie our own tubes than have another baby🤣…

And just as we are about to touch lips, the UPS guys delivers a package and forgoes the “Do Not Ring the Doorbell Sign” POSTED out front….

🐕‍🦺Brea flips her protective lid…..🦴👉🏾 And Ellea wakes up and begins her tyrant…..which then spirals Noah to cry….

And we end up butting heads in pure shock, then resume the “constant” headache that seems to be looming over our household.🥰

But I know this is just a part of the process. This never ending, scary and difficult time just seems to constantly make days harder….and until we can all put this behind us, I will 👟wake up each and every day, bottle up for my babies 😂 and begin my daily attempt to break the world record for cups of coffee in one hour, let alone DAY!😎

As a matter of fact, I am due for another. Brea just 🤷🏼‍♂️saw a cat out the window and decided to take our Charlie Brown Christmas Tree DOWN to the floor….

😱I guess it’s her sign of telling me it’s what I get for having such a weak tree in the window….but then again, getting time to get to Lowes with our life right now may be harder than remembering a full episode of Sesame Street.

What crazy stories, memories can you share about your baby stages? Will I get past this? Will it be a blur?

Let me know in the comments.

As always, never keep things bottled up!

Remember, 

“Life doesn’t get easier, you just get stronger”⁣⁠⠀

⁣.⁠⠀

❌People say life gets easier with time, from my experience that’s wrong.⁣⁠⠀

⁣.⁠⠀

Life isn't easy…⁣⁠⠀

⁣.⁠⠀

If you allow it to, it will tear you to pieces.⁣⁠⠀

⁣.⁠⠀

But, if you approach with the correct mindset, it is the ultimate teacher.⁣⁠⠀

⁣.⁠⠀

✅Every time you get knocked down you get back up a little stronger…⁣⁠⠀

⁣.⁠⠀

✅A little wiser…⁣⁠⠀

⁣.⁠⠀

✅A little more resilient.⁣⁠⠀

⁣.⁠⠀

Eventually, what caused you pain and suffering in the past, will no longer affect you in the future.⁣⁠⠀

You just have to push on….

I just hope I can!

Happy Sunday Funday!

Coach Mikey 

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.