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Sunday, February 10, 2019

Tired of seeing "SHREDDED TRAINERS" pictures all over social media?

This one ought to make some people utter with pure joy because of how relatable it can be.

You've seen it....

All over instagram....facebook, etc...."Fitness Experts" who claim they can get you RIPPED and in the best shape of their life, just because they look like this....

There cover photo gets you clicking into their profile, only because we as Americans subconsciously tell ourselves WE can look just like that if we do what he does.

But I hate to be bluntly honest with you....

9 times out of 10....or quite frankly, 98% of the WON'T be in your cards.

Look, these trainers may in fact be knowledgable...but more likely than not....they are either

1) On drugs(epi, tren, andro, test, etc..)
2) Have insane genetics
3) Spend 4-5 hours a day training

Now, this isn't the case for ALL, but again, my point to the post is to just be careful for who you opt to get advice and training from.

Just because they are rocking a 12 pack with veins from every muscle doesnt mean they can clearly define the benefits of conjugate methods and periodization to unilateral vs compound movements....and effectively train an individual WHILE building rapport and excitement.

There isn't a second I train clients and worry about "my muscles" or workouts. It's a complete myth to think a good trainer loves to workout all day....

In fact, we hardly do because we are so focused on the health and goals of our clients.  Now that I get help with training in Over-Achieve, I am able to dedicate a little more time to train, but I still put my clients needs before mine 100%.

It's tough to say that guy or girl on IG with 100K followers does....

But you can be the judge on that.

I've trained and been around some of the world's BEST fitness professionals and not one of them have bodies like the one above.

Now, they are not overweight and chubby by any means....they are FIT.

For example, depending on my goals and time of year(prepping for shoots, etc) I stay around 175lbs and 8-12% BF. Fairly lean. I have no interest in trying to "bulk" and "cut" and live the bodybuilder life.

I like to eat clean 24/7 and practice what I preach by perfecting my craft. I train by implementing, meaning I DO all the workouts I write myself and do this so I know what it's like when they are going through them.

So I can relate.

So I can understand.

So I can be there to help and know what it's like.

Do these guys on social media know you just don't like doing deadlifts? They are "profound" exercises in his programming only because he does them 3x a week and thinks they are the worlds greatest exercise....but doesn't care that you don't.

I like deadlifts, but they are not for everyone. You don't need to do them to build a strong backside. I can offer a ton of varieties for an individual.

My point is to make sure you are not choosing your trainer based on perception alone. Everyone has different bodies due to genetics. Some have a harder time getting lean. Some store fat easier and some just can eat whatever the hell they want and have a bodyfat below 5%.

There are so many "claimed" professionals in the industry now, and it takes more than a few IG stories to get you a reputation. It takes years training, watching, and learning. I've been in the industry a decade now(yikes, I know).....and I am constantly trying to learn and be better at what I do....

Take it for what it's worth, but maybe re-think your followers on social media if you are looking to get results.

If you are interested in training with me, I am taking a few online spots right now. You can message me for details or you can sign up for my coaching on playbook here.

Sign Up Here FREE: 

Alrighty, stay warm and have a kickass rest of your weekend peeps!

And remember, just because someone told you "something they heard" ....doesn't mean it's TRUE.

Sometimes our world needs some good people, so go be a good person today and find out the truth in your questions before you begin assuming.

Play up a level. Surround yourself with people that have admirable qualities and skills that you want to emulate. 

Associate with positive people only...even if the only positive people in life are people on the Internet & people you read about in books.

Or even.....PETS....they can bring out the best in you!

Stay strong,


Tuesday, February 5, 2019

⚠️➡️Busy Moms Listen Up!🎧⚠️

⚠️➡️Busy Moms Listen Up!🎧⚠️

Are you tired of trying every time of workout video series, gym routine, and diet to get the body you want BUT FALL VICTIM to your job, kids, and stress⁉️

Just when you feel like you get going on something….either

1️⃣You get sidetracked with MOM duties and responsibilities that send your motivation from 100 to 1 instantly.
2️⃣You get frustrated because you don’t see there results you want and ultimately give up.
3️⃣You realize quickly that you just don’t have the time it takes to do the workouts and routines you start trying.


That’s MY SPECIALTY, and over the last decade…I’ve helped HUNDREDS of women in your situation get out of that “rut” you feel! 

In fact, some got into the BEST SHAPE of their lives with me. ALL using basic minimal equipment that you can get and do at home!

➡️Better yet…
I’m telling you NOW that you don’t need endless hours on cardio equipment or expensive gym equipment!
In fact, some of the workouts can just be done with your very own BODYWEIGHT!


It’s a shame to go through life trying every new gimmick and diet out there only to get disappointed…when all you truly need is a coach like me to get you where you want!

I am gearing up to start my BAKINI BODY BURN program and want you all to start getting in the game with me!

Best of all, you can now for FREEπŸ’ͺ🏽….Try it out for 7 days and then come March, this program will light πŸ”₯to the @playbook world so you can FINALLY be in the best shape this summer!

You can start by subscribing to my channel here:

⚠️OR⚠️ you can simply reply back to me and let me know what you want me to start doing workouts with and/or types and I will get right after if for YOU!

There is no other guy on this planet who understands your life than me! I spent years helping, caring, supporting and being there for women just like you! I can relate so well to EACH of you and make sure life doesn’t get in the way this time! 

You finally will get a trainer who KNOWS and CARES!

Heck, I am even getting ready to be a daddy myself so I will be able to relate as I get my wife back into shape!

So join me, and my FIT FAM as we start revolutionizing the way we can train at home! 

Or reply to this email!

Talk soon!
Coach Mikey

Saturday, February 2, 2019


When I came up with this idea back in October, I had my vision set on what EXACTLY panned out this morning!
I remember telling Megan that I wanted t host an event that grabbed people's attention and present something that would:
Encourage Them
Motivate Them
Inspire Them
Help EVERYONE in attendance realize their self-worth
Get them understanding how to LIVE THE BEST LIFE
Give them TRICKS & TOOLS in doing so
Relate to them successful experiences
BEAT the inner MIND GAMES we all face
And to ultimately help everyone realize that THEY CAN do it and have the life they want by making the changes we encourage!
➡️It was a ⭐️HUGE⭐️ Success! We had a phenomenal turnout and an even better time helping and inspiring those who came!
It's not easy taking time out of your Saturday to come and participate to a "new" event, so I really need to thank EVERYONE personally who helped make this happen!
1️⃣Aaron Cox.....I came to you and said, "I have an idea!" and you were a flipping ROCKSTAR man. You took action, helped, organized, planned, and prepped everything needed! Couldn't have done it without you and I am BEYOND thankful for you day in and day out! #dreamteam
2️⃣Megan Lynn Cox for dealing with Aaron's frustrations as well as mine for planning this! πŸ˜‚ And for making the amazing notebooks everyone got along with the flyers and marketing!! You truly are the best!!! πŸ’“ Not to mention I am SUPER proud of you for seeing these late night gym sessions and you working on YOU now too!!
3️⃣Brittany May for speaking and sharing your AMAZING story! By far the best I've heard! You put mine to shame! was a tearjerker & yet SUPER powerful, motivational speech and I can't thank you enough for supporting OAF and even ME as I try to help more people change their lives with Fitness.
4️⃣Dr.Kelly Lane Rife for also speaking and bringing such awareness to how powerful the mind is! We all LOVED your rubber band activity! It is always a pleasure working with you and you are such a role model to me!
5️⃣Lance Walker FOR know it....BRINGING the πŸ”₯HEATπŸ”₯ with your sincere yet encouraging words of wisdom on goal setting and how important it is! You are family to me and always will be! I know MANY of our OAF members would love for you to pop in and bring some of that heat back inπŸ™πŸΌπŸ’ͺ🏽
6️⃣Randi Baer Weist Thank you so much for the amazing talk on holistic care and nutrition! I learned so much as did all the people who came! I know the Apothecary is a FABULOUS place and I encourage all people to go check it out! Thank you for the handouts and samples as well! Love BONE BROTH & COLLAGEN PROTEIN!πŸ’ͺπŸ½πŸ‘πŸ½
7️⃣Mari always amaze me! Your constant support(even though when I first told you I wanted to do this you said I was crazy😱😎) means the world to me! I can't thank you enough, as well as Brian Overfor helping with supplies, AMAZING protein balls & muffins that are 100% healthy and for being the BEST mom ever! Love you and dad to pieces and can't thank you enough for even being there!
8️⃣Samantha Hurden for being apart of the staff who came to help, support, organize & plan the event with me! You do so much for everyone ALL the time and having you there meant a TON to me!πŸ™πŸΌ
9️⃣My Megan Over for supporting me and helping me put this together in my head, as always! Love you so much hunnie!
πŸ”ŸChuy MuΓ±oz and Juan Munoz! You guys ALWAYS are so so amazing and fast to help when we are in need! Montezumas was DELICIOUS! I think EVERYONE would agree to that as plates and plates of food were GONE in a heartbeat! THANK YOU!πŸ™πŸΌ
⚠️TO EVERYONE WHO CAME.....THANK YOU....Thank you for taking time out of your busy day to come hang out with us! I am hoping this is the beginning of an awesome annual event we can hold and I LOVED talking to you all!

Thursday, January 31, 2019

➡️Negative Temps....STILL broke a sweat in my 62 DEGREE living room!πŸ”₯

How is everyone's day thus far?

I know the cold is scaring everyone away....and probably for good reason!

Meg and I had a quick trip to Target to get a shelf for the baby room, and the place was DEAD! The roads were clear also! The cold weather has most bundled up inside, which is a good thing I guess.....staying away from the sicknesses!

I STILL am fighting mine, and can't seem to knock the dam thing out for good! It really is frustrating!

But anyways, back to my story...

While leaving Target we saw a big Jeep truck back-out RIGHT INTO a small car waiting to go down the parking lane! We saw it coming, and the lady in the car even was blaring her horn to have the Jeep stop reversing and they still smashed right into her!

You would have thought the president was shot with how frantic and crazy she started acting from the hit!

But really folks, be SAFE out there! Get off the phones and make sure you are in tune while driving! I am guilty of this too, but seeing this was a gentle reminder to pay more attention to what's going on!

But back to my subjects.....sorry I can get sidetracked pretty quickly!

I have a BRAND new Stack article for you guys to read! It helps those who struggle with knee pain! I hope you like it! You can read it here!

Pretty cool right?

Making moves, that's for sure! All the time I spend researching, training, implementing is paying off and I LOVE sharing what I find out with you all!

Whether it is kick ass workouts you can do with a fully equipped gym OR a ridiculous bodyweight workout you can do from the comfort of your own living room! I just did one today and filmed/recorded for you! I will show you some of it, of course....but you can get the FULL workout by subscribing to my playbook channel, 100% FREE to start for 7 days! You can see for yourself how awesome some of the workouts are and then tag me @mjo_oaf to help spread the word! It would mean a lot to me, even if you try it out for that week!

You can head here to try it out!

I will publish it tomorrow for you all to snag and add to your collection! Truth be told, I did this RIGHT in my living room with a set of BANDS that I use from resistance band training(check them out here).....

And actually, it was 62 degrees in my living room and after this 24 minute workout I was SOAKED! You really need to try this!

Let me know when you try it! I would love to hear from you!

And last but not least....

The EVENT! WOW...we are up near 50 and are sell out point! I can't wait to see everyone and I KNOW it's going to be such a wonderful time! Dr. Kelly Rife, Lance, Brittany, and Randi will all be going over some amazing tips to keep you motivated and getting the results you want in 2019!

You can get one of the FINAL TICKETS here:

DO NOT WAIT! This will be a life changing event and one you wont want to miss!

I hope to see you all there! If you have any questions on it just let me know! I would love to help! Don't forget, Montezumas will be there also for our catered lunch! So come check it out! We will be giving Fit3D Body scans as well! FIND OUT exactly where you stand and comparison to the rest of the country! The results are emailed DIRECTLY to you and no one else!

Alright, before I go, remember...

If you are complaining and whining that you are not happy with your life....

  1. Exercise MORE
  2. Help MORE people
  3. Get Better SLEEP
  5. Find Better Friends
  6. Work a job you LOVE
  7. Be grateful for your LIFE! Show it daily!

Alright guys,

Talk soon!

Stay warm & STAY healthy!

Coach Mikey

Tuesday, January 29, 2019

Happy Tuesday!

Jeez, more snow?

Or should I be upset about the colder weather coming again? Not a fan of this up/down temperature changes and neither is my immune system.

Speaking of which, I've had so many people ask me this year about my greens supplement I use. Look, I KNOW everyone has a hard time getting their fruits and veggies in daily...

It's not easy. Especially if you travel a lot. There is nothing better than being "assured" you are taken care of and covered when it comes to your micronutrients.

They are that important!

And to be honest with you....a lot of the garbage out on the market either 1) tastes like shit or 2) is full of "blends" that do not display the actual amounts of the important ingredients.

Which is why I found and fell in love with Athletic Greens. It's AMAZING. Tastes great, mixes well, and covers your daily greens WHILE boosting immunity, gut health, and overall energy! My mom began taking it and even noticed it clearing up her lyme!

This stuff works wonders, and you can order yours today and your first month will come with 20 FREE trial packs!

Yes, it's an investment, but I take my health be as it may. If you dont like it, they will refund you ASAP. If you want to try it, let me know. But here is the link to order. I promise you it will make you feel great.

Anyways, we are gearing up for a great weekend Saturday! Hosting our very FIRST "A Better Life, Morning Mastery."

We couldnt be more excited for the speakers and what we are trying to do! I can't wait to see all the faces and help our town get some amazing tips to OWN their NEW YEAR!

We still have some seats left, and we will have a catered lunch from Montezumas thanks to Chuy and Juan! So don't miss out and get them HERE!


And along the lines of kickbutt news, my next STACK article should be published this week! Be on the look out! It will go over the "myths of squatting & knee pain" and how to fix them!

But this morning, I had a second to do this bodyweight BLAST workout that you can steal from me! It's QUICK, BRUTAL, and to the point! Just make sure you tag me when you complete it!!

Ladder 3 Times Through 

Difficulty: Medium

25 Prisoner Squats
20 Close Grip Push Ups
15 TBX
10 Broad Jumps
5 Mongrel/5 Sit Through/ 5 Star Jumps
10 Plank To Push Ups
15 Supine Core Circle Unders ➡️ 5 Banana Superman Rolls 
20 Mountain Climbers SLOW and brace
25 High Knee Marches(Every 5 Give a Tuck Jump)

  • Rest 60 Seconds and Repeat

EMOM x 3 Finisher:

Minute 1: 10-15 Half Rep Squats
Minute 2: 30 Second Squat Hold
Minute 3: 10-15 Squat Jumps


WHEW! It was a blast! If you end up doing this and tag me, I'll even send you a PDF of some more killer bodyweight routines!

You can see more workouts JUST like this when you subscribe to me on Playbook! My channel is now live and kicking ass! I am bringing the heat and people who have completed my ONE week trial have been speaking about how awesome it is! You can try the newest FEED workout here!

I hope you all have a kickass rest of the day!


Focus on Forward Progress. Always be improving. Baby steps and little bets every day. Keep on pushing on, no matter how dark the days. 

“Life’s problems wouldn’t be called hurdles if there wasn’t a way to get over them.” – Source unknown ..... Stay strong and keep on pushing on. Prepare for weekend obstacles by having TWO solutions for dealing with each one. You CAN do it!

Sunday, January 27, 2019

My Weekend Recap....What are your Sunday Nights Like?

How was everyone’s weekend?! 

Are you winding down, taking time for family, friends, and loved ones on this winter night? 

Usually that is what is in the cards for me. Actually, it’s quite comical….I was talking to Meg yesterday about my routines growing up on Sundays…

It was always the same thing!

Big family dinners and watching Extreme Makeover and Funniest Home Videos on ABC.

Remember those days?

We made a point to do this because there wasn’t ONE day during the week where we could eat together.

The week was filled with mom and I traveling to Lancaster 2-3 days for soccer practice at Krider fields for my club team, while every other week day I was either at high school soccer practice, lacrosse, or basketball. 

My brother was with my dad. He was on a similar schedule. 

Every weekend we were in a different state and hotel playing. 

I knew nothing different. I had no time to get into miscellaneous trouble. I had 100% of time time occupied with sports or friends.

So that Sunday night was important. It was time for us to come together, talk about our weeks, share a few laughs….and ultimately build our family.

Believe it or not…I was quite the dancer….mom had me convinced I was the happiest toddler growing up… I am hoping our child on the way is the same :) ….

Anyways, I wanted to the a second to relate this important family time to my GYM FAMILY.

Even more so, the “heads” of the gym family… trainers!

Over the years, I’ve seen the ups/downs that come along with employees and trainers. 

I’ve had some steal from me, take clients from me, ridicule me, try to do things behind my back, and ultimately make me feel unappreciated. 

Sometimes you could say I felt hurt, which got me reading, learning, and wanting to become a better leader so it wouldn’t happen again. 

Why am I bringing this up?

Well, on this day I couldn’t be more happy with the crew I have now. 

Truly EACH ONE of them are a blessing from God. 

My “Dream Team” are my co-workers. We are a band of brothers. A team desparate to help others, before themselves. 

Because that is what being a trainer is all about. 

I’ve seen and had guys come to me thinking this job would be a piece of cake and they could just show up and workout whenever they wanted and make big bucks. 

It’s the complete opposite to be honest. The first 3 years of being in business when I was doing all the training….I was working out either at 4am or over lunch…..but I could have cared less about my workouts….

I had booklets and notes piled to the ceiling of MY CLIENTS workouts/programs and needs. 

I even had my phone number changed 3 times because I gave it out freely and would be up ALL hours of the night answering, texting, and comforting them. 

I was never “present” or “in the moment” with Megan. We would be out to dinner and I wouldn’t even be able to look at her in the eye because of how fast my brain would be firing. 

I never slept. I had locks switched to the inside of my room to keep me from leaving and working downstairs. I even had my food intake backwards….I wouldn’t eat all day and ate in the night while I worked so I had locks on the fridge to stop me from that habit. I remember making deals with China at 2am and having to be on my phone and emails constantly to make sure I got orders made and deals set. 

All this ran me dry. It all compiled to a point of pure exhaustion….and my clients could see it. Is it was time to hire and get help and for years, I had the wrong help.

There were times I became MORE stressed, more paranoid, and ruthlessly tried to fix staff AND my gym….which made things worse.

I could go on, and on….

But the reason for this message today is to let you all know that I found my “dream team.”

My team TRULY loves helping OTHERS. They are followers of Christ and his belief in doing good by all means necessary! 

They don’t skip a beat to ask me how I am doing. They learn from me, grow from me, LEAN ON THEIR OWN, and are 110% appreciative when it comes to ANYTHING I do.

Like yesterday, Donnie has been killing it this past week while I had a nasty sickness and I just gave him a small bonus so he could maybe take his lovely wife to dinner and he didn’t delay a SECOND to make sure he thanked me in person yesterday!

Gary has his hands FULL with his boys and their sports…yet makes time to design some AWESOME creative workouts, inspire me, my members, and…well….you all know Gary…

HE IS A ROCKSTAR! He breeds positivity!!! He lights fire where ever he goes! Couldn’t love the guy anymore!

Sam has so much on her plate working 3 full time jobs, having a FULL family to take care, and STILL making time to come into OAF, train, help, and be a superior accountability coach making sure my members are making it to their workouts each week. She is incredible at what she does, and everyone loves Sam!

Dontez is new to the game, and quite the phenom. Quickly I could tell he would be something special because of his passion for fitness and helping others. I see him working in 1-1 fashions with members and I just SMILE because of his care/support he provides. I am thrilled to have him on the OAF TEAM!

Then there is Justin…..just when I thought there were no good trainers who knew/studied and lived the game….I found him! Justin is a rare breed! He has worked with every type of person, and seeing his passion for what he does is incredible and it spreads all over the gym floor. He knows his stuff, helps members, inspires them, and truly cares about each person he trains…whether it’s Eric and getting him ready for the SWAT team….or our bootcampers and helping them lose weight….he gives 100% of his effort….and I couldn’t be more thankful for him!

And last but not least….there is my Momma! You guys know her! She always looks out for me, has my back, and learns from the “guy himself” haha….She was there when I first needed her. She saw me grow as a person and trainer, took my knowledge and learned on her own how to be the “right” trainer….because lets face it….female trainers are a hard position to fill. You have to portray the right emotions and motivational cues and she does it perfectly! She claims I “fed her to the wolves” when learning…but I was just doing what I knew would be best for her. I had her jump right into the mix when I needed help, and she learned to adapt and change on the fly, which made her one fantastic trainer! I love her to pieces and can’t thank her enough for everything she does for me and our gym family!

And finally, there is my manager….Aaron….

Aaron first came to me a boy. MOTIVATED as hell, but a lot of growing up to do in the “business world.”

He was eager to train, learn, and inspire….which made him the PERFECT trainer. He watched, learned and grew into an AWESOME trainer….and an even better friend. So much in fact, he became my manger a year after starting with us….and he hasn’t looked back!

This guys is the real deal. He multi-tasks like a wiz, takes care of people in a heartbeat, and has learned how to become the BEST leader.

Not to mention he too kit upon himself to get in shape…adding newly 15lbs of muscle to his frame….he has grown into a full blown leader! He listens to me, takes advice, and implements.

He is a rockstar, and I know OAF will be thriving with him behind the steering wheel!

Also, I have Mark as my Shredder leader! Mark started with me and has been an awesome trainer and friend! He is SUPER knowledgeable and has people in his workouts learning each and everyday because of his intelligence! 

I couldn’t be happier to have him with our crew and know that he always will support me and OAF! He is a special guy and helps our members build strength like no other!!

Aside from all my trainers, I even get some serious help “behind the scenes” from Kim, Katie, Jen, Dee, Elyse and Gretchen with Spin and Lara with YOGA....April/Steve with cleaning as well as Tasha and Sharon with her MAMMA ways! They are all rockstars at what they do whether its member care, support, administrative work or even setting up equipment for workouts and whipping them down. 

I couldn’t do this without them all, and I am sorry for the long post, but Sunday nights were always a wonderful time for family…..and I got just that right now in my life and have the best team behind me. 

They are my family. They are what I get up each day at 4:30 for and work ruthlessly on my craft for. 

They are the centerpiece of this “OAF CRAZE” ….they are the driving force behind the change happening in Franklin County.

They are….my Sunday night!

Hoping everyone has a wonderful & blessed evening! 

Coach Mikey

➡️NEW COLUMN IS UP!πŸ’― >>> What to do about your failed resolutions!


πŸŽ‰I know everyone wanted to make sure they started off on a “better year” with 2019….but did you ultimately set yourself up to fail?⚠️

Make sure you take a second to read the mistakes you made and how you can fix them! 

πŸ‘πŸ½Remember, EACH DAY is a new opportunity to change. There is nothing special about a “new year, “a Monday,” or any other day….You can change now just as easily as you can then.

Please leave me a comment if you like my PO articles! Love to hear from my readers, and make sure you follow me @mjo_oaf for new workouts, nutrition tips and motivation!

Happy Sunday!!!