It’s Not ❌just about calories in and calories out.

 It’s Not ❌just about calories in and calories out. 

Over the years I’ve worked with MANY forms of people, and some who I’ve even LOST as a client because I refuse to put them in a deficit to lose weight when in reality they need to correct gut health, cortisol, stress, sleep, etc….

👍🏼In order to do this you need to…well….actually EAT!

If you diet for long periods of time and you are at 1000 calories what do you think you got to do? Eat 800 calories? You think that’s healthy? 

This is why the industry is a disaster with coaches and “professionals” having clients do these silly things and not see the long terms effects that stem from it.

Not only will your hormones get out of whack…but like I EVEN noticed in years of my own life…

GUT health, stress, sleep and t3/t4 will be ruined and you will be stuck. Being stuck at 900 calories to lose weight puts far more stress on your nervous system than competing in back to back Ironman races, and YES….

I would know….the pic down is me when I was young and dumb and battling severe gut, hormone and stress….then the “before” picture was me having to eat 900 calories a day to maintain that body fat percentage.

Then lastly, the one on the right is me, healthy losing weight at 3,000 calories which is much more normal for my size and activity level. 

Did this happen overnight?

No….but you can’t think eating like a rabbit is “healthy” if you want to change your physique in the long run. If you need a coach for quick fixes, don’t look this way. I am into helping my clients FEEL better in the long run and get their ultimate body by fueling!

Your stress, energy, digestion, and sleep quality are far more important than your program you follow….

Why? 

🧐Because you will never get the body you want if you are not having healthy ranges of hormones and lifestyles. Your body relies on the systematic function of so many important pieces, so failing to stop and take a look at possible road blocks can just make your fitness regimen harder and possibly more dangerous.

More often than not, some of you may even have adrenal fatigue. So how can you calm down your adrenals and give your body a well-deserved chillax session? Here are three techniques we use…

1) Switch to being in caloric surplus, or at least caloric maintenance

When you’re hunkered down in a caloric deficit to lose weight, it’s no surprise your body is stressed. If you notice repeated energy drops while dieting, give yourself one day per week in caloric maintenance (or slight surplus) until you feel re-energized.

2) Add daily parasympathetic activities

The parasympathetic nervous system is known as “rest and digest”. We can help manage our stress levels by intentionally doing more parasympathetic activities during our daily routine. This week, grab a pillow and start by sitting for 5 minutes with a guided meditation app or mindful diaphragmatic breathing exercise.

3) Dial back your training

If you know you’re about to be hit by an avalanche of stress, give yourself permission to adjust your training. Cut your routine down by a few sets per exercise, so you can still get in and out of the gym consistently for all of your workouts.

Wondering what the best way to handle energy levels is for your particular situation? Or maybe you want to share what’s worked for you in the past.

These help? Let me know! I would love for you to comment your thoughts on this and if you ever got hit HARD from short term success you thought would last.

Have a kicks weekend!

Coach Mikey 

PS - Whatcha think? This was our family photo I was "tricked" into going LOL....But what I did learn after all these years is that my HEALTH is what makes me the BEST dad and husband....

And why I want that for each client I work with!

How to WORKOUT LESS and LOSE MORE weight....

Building Muscle after 40 can’t be done training like you were at the age of 20….

Why this seems to be a tough pill to swallow for many people I am not sure, but the amount of stress and responsibility you have now would make the 20 year old version of yourself NEVER want to grow up!

Not to mention, your energy and motivation to train have all been taken by the demands of family and your jobs.

Your diet resembles that of a teenage kid or worse yet…you try the “bulking diet” and don’t understand that you have no business bulking in your 50’s.

When you let lose on your diet, your belt notch notices.

Your mind isn’t sharp because of the rewinding episodes of Elmo and 5 conference calls you had at work….

This is a lot more than the biggest worry you had at 22 of what shot glass you were going to use for power hour on Friday night….

Decisions, decisions….

The decision you make to build muscle in your 40’s must be strategically planned. 

Your body doesnt respond to stress and inflammation the same.

The truth of the matter is YES….you can build muscle after 40, but you have to follow a few things.

You need to most likely lose fat first, then control the controllable like stress and sleep….because you might be shocked but what it….well…

What if I told you that everything you “know” about fitness is a lie?

What if you can…

• Work out less, but achieve more results?
• Work out 50 minutes, 3-4 times per week, and torch body fat quicker than ever before?
• Skip cardio and still watch your dad-bod disappear?
• Pack on muscle like Thor without eating like it's your second job?
• Leave people speechless by your transformation because you've achieved it by breaking all the ‘conventional’ rules of fitness?

Believe it or not, all of this is possible.

I know it's possible because I’ve done it myself—and I've coached hundreds of clients to do it too.

Don't just take my word for it, though.

Check out the transformation stories of some of my clients (below):

Jeff is down 20lbs and has NO more heart burn, no MORE PAIN in his hips and is leaner than ever! We are only just getting warmed up!



Or Chastity who dropped 20lbs also and over 6inches! She revamped her habits and began focusing on her daily sticking points like stress and sleep!



Which is all about stripping things down to the fundamentals, so all you have to do is execute, execute, execute. Gabby was another who saw a serious change within months of working with me. 

So if you’ve been throwing around the idea of working with a coach, let’s have a chat and see what you’ve got and what I can do for you.

Dr. John Rusin has a lot of good things to say about me, and he was voted America's TOP 10 Trainers in 2021!

And for a limited time, if you’re one of the first 7 people to fill out a coaching application AND book a call with me…

I’ll throw in two of my private collection of Fitness and Nutrition guides for FREE:

👉Weekend Cooking Guide: Cut your meal-prep time in half without slaving over another pot of boiled chicken breasts.

👉Easy Meal Prep Guide: LEARN how to meal prep and save time to have all your meals ready in minutes for your week. 

But overall, take away these tips today: 

• Get natural sunlight within the first 30 minutes of waking up.
• Supplement with magnesium and zinc.(Magnesium plays a role in over 300 chemical reactions inside the body, including many revolving around sleep, recovery, and stress management—all of these which play crucial roles in optimizing hormones)
• Reduce alcohol and drug consumption. Ideally, eliminate it.
• Remember, there isn't one restaurant out there that gives a shit if you are lean and healthy. They only care that their food tastes great because this is what will bring you back again to spend more money.
• Consume at least 20% of your calories from fat.
• Get lean (12-15% body fat for men).
• Get REST of 7-8 hours( just one week of sleeping 5 hours per night, their testosterone and hormones levels plummeted by 10-15%.)
• Rest from TRAINING…no more 6-7 day weeks! Your body needs to be able to RECOVER from your training. You cannot recover like you did when you were 20, so you need to work on RESTING more!

When it comes to nutrition, there’s no mythical fat burning magic with fasting, low carb and keto. They simply cause you to unknowingly eat less. It is definitely a viable strategy to lose weight, but they are not this superior diet people make it out to be. Some of my clients do them based on preference. If you can stick to it consistently without overcompensating, that’s great, but if you don’t want to do it, that’s cool too. There are plenty of other strategies to restrict calories.

Some claim that you dip into fat stores more quickly, which is partially true to an extent, but things even out and flip once you start eating and you burn less fat.

At the end of the day, it comes down to adherence and preference. The best diet is one that you can stick to and help you stay healthy. 

If you are tired of never getting where you want and spinning your wheels with uncertainty, I encourage you to take one of the spots to get a private call with me to see if you qualify for my coaching program. 

You CAN get the life and body you want!

>>>>> SCHEDULE HERE <<<<<< 

It starts with YOU!

Happy Sunday! 

Coach Mike 

Don't believe the CRAP 🤦🏻‍♂️

Over the next few weeks, you’re going to see a TON of crap promoted by fitness influencers. 14-day detoxes, 30-day challenges, “muscle-confusion” secrets, the latest and greatest chest/abs/bi’s/thighs blaster workouts… you’re going to be bombarded with options, most of which probably sound pretty good.

Truth is....

It's the exact reason you NEVER get the results you want in the first place. First of all, go back and read my ELITE article here.

Remember, sustainable results take TIME. If you are looking to build muscle, GREAT....dedicate 6-8+ months to it! Don't back out once you see a smidge of fat on your belly! You need to eat in a surplus and realize you wont be the skinny peeled model you want to be.

Want to lose weight? AWESOME....dont diet for 2+ months and keep telling yourself you are "strong enough" to beat the cravings. Your body will get ruined and hormone health will hit the shitter quicker than you can say BURPEE.

The BIGGEST issue everyone has is trying to rush their results. Truthfully, I map out my training and know the type I am doing for half a year!

Getting impatient and trying new programs every few weeks is the biggest mistake I see most “fitness” people make.

Stop being impatient and start being smart about the reality of knowing how long it took your body to be where it is today....

Some silly new workout program promising XYZ won't help you. 

What you SHOULD be focusing on this New Year is improving your LIFE battles. Mainly, the people you hang around!

The power of your environment is very, very real. Especially with regard to the company you keep.

While many coaches harp on you being the average of the 5 people you surround yourself with, it's ALSO important to look at it from the other viewpoint...

The negativity you drown yourself with will eventually ooze through your blood. Toxicity affects you in profound ways, from your emotional state to your very perception of reality and what truly is important in life. 

Many clients I've worked with ultimately find the GREATEST success when they get rid of the toxicity in their life holding them back. YES, it can be hard, but it will be WORTH it. Nothing is harder than having these conversations, but what happens is that it holds you back from being the best version of yourself. 

There’s a quote I love that encapsulates this well....

“Before you diagnose yourself with depression or low self-esteem, first make sure you are not, in fact, just surrounded by assholes.”

Get rid of the assholes!
Stop trend hoping on your fitness routines.
Start enjoying your life and 2022! 

To do this, you need to be proactive and take a stand to finally change your life. If you live in fear, you will never get where you want. 

If you delay and say you will wait, you wil never get where you want.

Action, perfect or imperfect....is the key to growth!

I will be opening coaching spots the middle of January if you want to schedule a call to get started and see how I can help click here. 

Have a great week, 

Coach Mikey 

Why I'm THANKFUL ❤️

 ❤️The holiday always brings a WARM joy to my heart, because for years I’ve had the luxury of truly making an impact in other people’s life!

This is ultimately what saved my life. 

😓For years, I was unhappy. I felt like I didn’t matter.  I felt like I wasn’t “worth it.”

I allowed the people around me to bring me down and just soaked in the negative. It wasn’t until I opened Over-Achieve and saw God’s true calling for me that my gift 📖was helping others….

That I began to have a new vision and started feeling like I was making an IMPACT 👍🏽in everyone’s life.  Not only did this break me out of my shell, but it gave me a sense of hope.

It got me thinking that I DO have a calling, a niche, a gift that I can use to change lives.  I used this as momentum to build, grow and change thousands of lives in my community, which is what this picture represents. 

Each Thanksgiving, I would have my members write their NEXT YEAR GOALS 💯 on slips of paper and hang on our gym Christmas Tree 🎄…sure, something maybe simple and pointless to you….

But I would go home that night and read EVERY one and take it to heart. My wife remembers me analyzing them each, and some of my favorites were:

“I want to be able to bounce quarters off my booty next year😂”

“I want to have one ab visible 😂”

We all have goals we want to accomplish, and we all spend the holidays trying to scrounge up what we want to do in the New Year….

But 📣what many forget is one thing that can be the KEY 🔑to helping you reach them….

💓That person behind the scenes at home reading and planning your next move for you!

If you need help moving into the New Year on the foot you want, send me a message today! 

But most importantly, take time today to relax and spend time with loved ones and eat some AMAZING food, guilt-free!

You deserve it!

Many of us with nutrition and fitness goals struggle on Thanksgiving or other food-based holidays. We might fear overeating and attempt to restrict ourselves at our Thanksgiving meal, or perhaps aim to reduce calories in the days leading up to the holiday. Alternatively, we might take a more relaxed approach and eat whatever on Thanksgiving.⁣
⁣
I'm not one to tell you what to do here — how you choose to approach your nutrition on Thanksgiving is entirely up to you. 
⁣
Almost ALL of us have struggled in the last year and have been dealing with certain things that could use some happiness and upbeat acts of kindness. 
⁣
There will come a day when we look back and wish we could spend one more holiday with a grandparent, parent, sibling, child, dog....so don't take today for granted!

A great mentor of mine had a great post this week....

Happy Thanksgiving!

Coach Mikey

3 WORST Types of Workouts to Follow

 You wouldn't believe me if I told you....



But the key to results is actually done by doing less! That's right! LESS...



You see, over the years...I myself have even fallen victim of the media cries of what is "deemed" successful and proper when training.



It took me until I became MUCH smarter with learning truly how the body and mind work, how we recover, and what we can do to maximize progress and growth....



Here are some of the HORRIBLE things media tries to get you rto think is right...

1. Meathead bodybuilding workouts

You know the ones… MEATHEAD MONDAY, FLEX FRIDAY....bicep days… the typical meathead split, where each workout involves givin’ ‘er to a single muscle group until the trembles and shakes set in.

These are the workouts you read about in magazines, but in real life, they don't work for 99% of men, as they were designed (poorly still) for fitness models and bodybuilders who are basically “professional” worker-outers.

In these workouts you will be in the gym longer than you need, resting more than you need, and wasting time getting nothing but injured and no gainz....LOL



2.  "INSERT FAVORITE CELEBRITY" workout

These are a bad idea all around. Not only do these people have gourmet chefs making them meals to cater to their lifestyle, but they also have a lifestyle that enables them to train as often as they like. For dudes like us, it's not feasible and the stress our bodies are already under would just make these type of workouts a waste of time and have us QUICKLY seeing results only to fall off by week 3.

3. Confusing AF Workout Plans

You know, the ones with %1RM, do 3 sets here, drop set to this, cluster set this, RPE that, then do a switcherooo to 1 RIR with 95%.

Why? Just why? The more confusing you make your programs, the greater chance you veer from it. Plus it's stupid and not necessary for progress! The busy man's workout needs to be precise, clear, and formulated to get maximum efficiency with little confusion or wasted time. If it takes you 20 minutes to decipher the workout, MOVE ON. 

What a joke. 



The truth is, you don’t need 90-minute workouts 6 days per week, and you don’t need to spend your time making programs looking like that from a math textbook or engineer some meticulous plan that no one can understand. 

What you need most is to get in, work hard, get out, and get on with your life.

Think: Training 3-4 days per week, for 40 minutes at a time, while focusing on ruthless, consistent execution of the basics.

These are the foundations of real-world muscle and shredding fat. 



If you are ready to finally end your vicious cycle of NEVER getting where your body wants, get ready for the LAUNCH of my new method for busy men coming next month!

It will ensure the success of seriously committed guys who are struggling to find time to train and get their bodies where they want!

Like Mitch here. He came to me in desperation, but he is not looking back. Time and stress ate up his energy and desire to train. Once he learned my system and how to prioritize his work/life balance, his workouts and strength went through the roof:

- While eating MORE

- While TRAINING LESS

- While BOOSTING energy

- While reducing stress(with two infants!)

You can even hear his thoughts here. 

If you want to get to the next level, you have to be fully aware of what your current situation is now and how it is NOT working. Once you can do that, hiring a coach will get you to a place you never imagined. 

If you want on the waitlist for my Primal Method Program next month, reply back. Once 10 spots fill I am shutting it down for another 16 weeks.