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Thursday, September 5, 2019

⚠️Why you're low back is sore....😳(and what to do about it)

Quadratus Lumborum Tightness(QL)

⚠️What is it?⚠️

One of the deepest abdominal muscles, used to sit, stand, extend and serve as a synergist for the GLUTES. Yes, you heard that right! Many people develop LOW back pain and immediately start stretching their backs when it could very well be the culprit of tight hamstrings. 

The QL has attachments at the pelvis, lumbar spine, and ribs…making it essential to not be over-worked or stressed to keep a healthy body!

Most often, when the QL is tightened it shortens which causes the spine to go into lateral flexion(not a good thing) and the lumbar spine into extension(again, not a good thing). 

This tightness can give you a “false sense” or hip extension where you are doing certain exercises like deadlifts, RDLs, Band Walks, Bridges, etc with using more the low back and less of the glutes. 

A perfect example? 

Think of the last time you did back squats….maybe some residual low back stiffness but nothing out of the normal….

Now….load up and go heavy on some BOX SQUATS. Let me know how that booty feels! It’s pretty incredible the roll of the glutes when it comes to not only extending the hips but ALSO stabilizing! 

πŸ”‘Another key point to think about is that the glutes work in all three planes of motion! Not JUST ONE….which is why runners tend to develop overuse injuries if they dont spend time working in those other planes! 

The glutes are key is eccentric control, and since we don’t have much muscle below the knee….the glutes become prime examples of the muscle that has to eccentrically stabilize, reduce internal rotation and flexion. 

So, case in point today for my knowledge bomb….DO NOT forget about you glutes. They are the largest muscle in your body, and 9 times out of 10….when you are hurting somewhere along the posterior chain, it’s related to them.

Watch my videos below for a couple exercises to cue glute activation, while SMR and deep tissue can be a life savor for the QL tightness if you notice the area in red(pic above)very tight on you!

Hope this helps!

Bowler Squats

Great exercise to incorporate a strong glute contraction at the top of the exercise in a transverse plane of motion. Great for queuing the QL and glutes to contract and support.

Prone Hip Extension

Activate the glutes by having a slight bend in the knee and tighten your abdominal muscles. 

Quadrupled Prone Hip Extension

*Note: These are not donkey kicks. I am not a fan of them simply because they tend to go past end range of motion, causing you to lose tension in glutes and arch the spine. This serves no purpose for glute activation.

Single Leg Glute Bridge

This is a great exercise that I see most commonly butchered. WHY? MIND/MUSCLE connection. It simply is NOT good enough to go through the motion mindlessly without squeezing and activating the glutes! Drive your heel into the box and have a STRONG contraction and you will quickly see what I am talking about!

Sunday, July 21, 2019

⭐️Thank you to everyone for CLOGGED EAR Help!⭐️ ....And the winner is.....⁉️

Well, I am very behind on work today, but I wanted to make sure I thanked you all for those who helped give suggestions for the clogged ear last night!

I was driving myself crazy.

Over the past two months, this dam ear would go deaf, hurt, cause me insane headaches....and best of all....

😜It allowed me to tune out Noah at night and "truthfully" not hear him and be able to use the excuse, "sorry hunnie, I didn't hear him!" 😳

I hope it makes your laugh for the day...

But in all sucked. I just thought it was seasonal allergies blocking up my ears, and I didn't know what was happening so I would try everything.

Most of the time, it would "get a little better" .... but last night, my attempt at hydrogen peroxide, alcohol and vinegar, over the counter meds and warm water did NOTHING but make it worse so I decided to head to Urgent Care.

Thinking my wife at this point was pretty assured I was crazy...I didn't know what to expect but I just wanted to be able to hear again.

Plus the headaches were bad and last night topped with it never getting any hearing back so I knew I had to go...

And it turns out...

PLOB....after 30 minutes of flushing them making me nearly pass out....a small pebble or rock covered in wax fell into the canister. It was the size of my pinky nail...


So I am sorry Noah, but daddy was truthfully unable to hear you.

But we are back in action and full of hearing. It definitely is one of those things that when you don't have it, you dont realize how amazing it is.....(other than Noah crying of course, lol)....

But the sounds of my dinner sizzling in the pan, the noise my shorts make swishing together when walking, the sound of a horrible nickelback song.....

and most importantly....the crying my wife was sure I was pretending to not hearπŸ‘ΆπŸ˜œ

Anyways, hope you all got a good laugh on this one and I am not ready and full of hearing this week! So those of you who may have gotten away with mumbling name calling behind my back after forcing sets of burpees.....


See you all this week!

Coach Mikey

Friday, July 12, 2019

7 USELESS Exercises!

Often times, I see some pretty interesting exercises when I visit global gyms. Today I decided to share 7 I am truly not a fan of....

Enjoy! πŸ˜‚

1. Bench Dips

This is a really bad exercise for your rotator cuff. It places your scapula in an awkward position (tipped forward) and puts a lot of force on your rotator cuff.

An alternative to bench dips, if you're trying to target your triceps would be a) close-grip pushups or barbell close grip bench or b) regular dips using a parallel bar or c) rope tricep extensions.

2. Donkey Kicks

Too many bootcamps and trainers got their panties in a bunch doing endless amounts of these with clients going into hyperextension. Bending at the knee and extending through the hip can be problematic for those who have trouble with flexibility in their hips. 

Instead try quadrupled banded hip extensions or reverse hyper kick backs. Keeping the foot more plantar flexed will help activate more of the posterior chain. 

3. 1.5 Rep Barbell Deadlifts. 

It's one thing to teach hinging and add tension to lifts, but it's a whole new ball game to do it while under heavy loads in a exercise that requires strong bouts of initial force off the ground to minimize the stress added to the spine. 

I hate seeing trainers who think adding 1.5 reps to their lifts are "cool" and "magical".....YES, they are a great way to spice up an exercise, but deadlifts are not one of them man. Stick to safer exercises.

4. Upright Rows

Upright rows are another exercise that place a lot of force on your rotator cuff and can lead to injuries. If you are prone to shoulder pain, stay away from them and try leaning single arm lateral raises instead.

Or much better exercise alternatives would be wide grip seated rows or standing face pulls using a rope.

5. Kipping Pull Ups

Just stop. Don't get me started on these. Just dont do them. If swinging on bars like a monkey on crack is your thing, be prepared for some shoulder issues and join a zoo.

6. Dumbbell Side-Bends

Side-bends cover such a small range of motion that they really are just an inefficient way of working out your obliques and abdominals.

A better alternative would be to do farmer's walks in a figure eight pattern.

Side bends crack me up because so many people do them to lose their love handles, but they actually will create inflammation and make them larger. So if you want to keep them growing, go for it!

7. Triceps Kick-Backs

These are another really inefficient exercise. The plane of motion through which the dumbbell is going through is not optimal for working your triceps. Gravity is really only working at the end of the motion. If you are looking to add on slabs of muscle, stick to exercises that will do such a thing like the close grip bench, dips or ring push ups.

Kick these 7 strength training exercises to the curb and you'll improve your training and reduce the risk of serious injuries.

Better yet, if you see someone doing them, offer them an alternative I suggested! :) 

😬Honest and REAL Post time!πŸ’―πŸ‘‡

😬Honest and REAL Post time!πŸ’―πŸ‘‡

Look, I know many of you who follow me think I am a “perfect fitness icon.” Maybe you don’t, but I don’t care. That isn’t the point of my post. 

It is to be πŸ’―real with you today. 

For the most part, I don’t indulge on foods that don’t help me either A) Recover or B) perform or C) Build Muscle

I stay away from ALL packaged foods, and anything with an ingredient I can’t pronounce. I am a pretty regimented person, where I practice intermittent fasting.(message me if you want details on how I do it). I eat mainly the same foods day in and day out…

And YES, you might think….WOW…how boring is that!πŸ˜‚

But in all honesty, I do it for ONE main reason.

You see, my life is built upon making decisions. Whether it’s for my business, my wife, my newborn son or my clients. Everyday my head circulates with hundreds of decisions that all require different levels of thought and stress….SO….eating the same things takes ONE less decision out of the equation. For me, it’s easy because I know what I’m eating most days, and the same thing goes with my clothes. I have my outfits picked prior and I wear the SAME thing after dinner….again….eliminating decisions. 

The < LESS decisions I have to make….the smaller chance I have to make a wrong one.

Everyday my diet consists of plain greek yogurt, plant protein powder, casein, and whey isolate, turkey, chicken, fish, berries, greens, carrots, cottage cheese, nuts, natural granola, oats, sweet potatoes, and of course eggs and avocado. 

I keep it clean for the most part, but again, I am human. I make mistakes, and I also need the occasional “splurge meal” to help give my brain a mental break and also to help with my training, because you can only get so many calories in with those foods above.

Today was a rare form day. And sushi is my go to meal to get tons of calories. Go big or go home, right? Now, I used to think negatively when eating these meals 1-2 MAYBE 3 times a year….BUT now I look forward to them. I learned how EVERY food has it’s place in the human diet, and nothing should be labeled as “good” or “bad.” 

You just need to be smart about the choices you make and be proud of your accomplishments. For me, it was a post 30th birthday/Father’s Day meal I never got, so I fully enjoyed it. 

But the point of my story is that NO one is perfect, and you must find what works for you. There will be times you mess up on your diet, and THAT’S OKAY! You shouldn’t beat yourself up, but learn to truly ask yourself if you needed it and/or if it is helping you reach your goals. 

And of course….today 7-11 was giving out FREE slurpies so you better believe when Noah is old enough…I will be partaking with him! Life is too short to always be stuck eating clean….

So remember, enjoy the foods you like…..don’t beat yourself up with making mistakes, and learn to use the moderation term to its finest when you want to enjoy a meal off your normal routine!

Sunday, July 7, 2019

Holiday Weekend....You STAY on your diet? Slip once? Twice?

One of the biggest questions I get in the industry is "Do I ever cheat?"

Initially, I was confused...

I wasn't sure what it meant because I never thought of food as a way to "cheat."

Which is where I think so many of you guys go wrong. Placing foods in BAD or GOOD categories can ultimately lead to poor relationships with food in general.

Over the years, I've battled many and have been around the world and back when it comes to mind games, diets, and new beginnings.

You guys all know right?

You mess up on leads to a poor choice Saturday....then you decide to wait until MONDAY to start over.

This cycle then repeats itself weekly or biweekly....where you "start over" when you "mess up."

So where did you go wrong this weekend?

Was it Thursday at the BBQ? Overdo it on drinks and burgers? Chips and Fries?

Did it lead to a meal out Friday that wasn't on your diet plan?

And it just spiraled to you "waiting" to reset this I right?

What is so magical about starting over?

What if I told you that there are no bad foods, and that everything should be labeled as nourishment. You can make room for more foods over one another...based on their ability to help you reach your goals, but overall....there is a time and place for many things.

Now, this doesn't mean you can eat your way to a six pack with McDonalds or Taco Bell, but you can stop worrying about silly facts about things like:

1. Fruit makes you fat. This is a myth. Over eating anything makes you fat. But fruit in general is one of the healthiest things you can eat. There are higher carb/sugar fruits that may not be a super as bananas compared to berries....but you can't go wrong eating fruit!

2. Potatoes are the devil. This again is a load of junk. They contain many vitamins and minerals essential for muscle function and repair! Sweet potatoes are the BEST. :)

3. Rice packs on pounds. Again, rice is not the enemy of weight gain. Sure, if you are overweight and looking to drop pounds, heading to the local Asian place and eating a pound of it with loaded sodium and sauces may NOT be the best option, but you cannot automatically mark rice as a bad food.

At the end of the day, you want to be able to have a balance. Neglecting certain foods or groups in a diet is not something you can or happily sustain.

If you cannot stick to it.....then why do it?

Remember, balance and moderation is the key to sustainability.....and consistency is king when it comes to everything!

So, if you fell off the wagon and indulged in things you maybe shouldn't have over the weekend, let it go, move on, and get back on track.

Don't go starving yourself this week and cut calories, just find your sweet spot and stick to it. Allow yourself some wiggle room for foods you enjoy!

I can't tell you how many people I have watched try this...only to set themselves up for failure. Forgive yourself, forget about it, and move on! Aim to prepare and plan your meals ahead of time and don't sweat small mistakes.

Consistency is KING!

So, what's on the menu tonight?

I had some Tuna Steaks, Scrambled Eggs, Sweet Potatoes, and Broccoli.

Crush your goals this week!

And remember...

Whatever is in your way, you're better than it, stronger than it, tougher than it, and you're going to beat it!

Monday, June 24, 2019

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

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

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

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

You name it....I feel it. 

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

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

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

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

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

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

This is EXACTLY what I am talking about! 

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

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

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

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

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

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

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

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

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

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

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

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

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

There is time for change. 

There is a PLACE for you to go to change.

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

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

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

"Who are you? 
What are you made of? 
What are you after? 
What's preventing you from getting it? 
What are your wounds? 
What are you most proud of?"

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

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

Let's make a change!

Let's help Franklin County GET FIT. 

Together we can do this! 

Tuesday, June 4, 2019

What SAVES me!

Summer is here!

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

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

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

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

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

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

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

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

But Stress Eats At Everyone....

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

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

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

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

But this ONE THING....

It's everything to me!


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

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

It's my saving grace.

My livelihood, and a large part of my life!

⭐️Which is WHY I am going to SHARE this gift with YOU!⭐️
You Read That RIGHT!
I want YOU all to be able to share the gift I love, and experience that feeling I get when you get workouts in!
There is NO need to be scared, no reason to avoid Over-Achieve if you are "unsure you will fit in."

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

You see....
When you start training at Over-Achieve....
You changed our life. Not just physically....BUT MENTALLY also.
You will not regret stepping through those doors and starting a chance to make time for YOU.
Whether you think so or not, you DO have time. You just need to find it!
But anyways, for the FIRST 20 people to message
 me back, you can start training for FREE at O.A.F.
 when you come meet with us and follow a couple
But to see how serious you are about coming in and trying us, you MUST come to the meeting to get the free month.
Do get started on your FREE MONTH, you have until the clock strikes ZERO or 20 spots fill up!
Book your Appointment here​ OR Reply to this email and let me know you want to train FREE and see for yourself how much the workouts help you!
I only want SERIOUS inquires!
I am only wanting to help those who are driven to help themselves! So if you are not committed to working out and making this your best effort, then this free offer is NOT for you.
So if you want great need to take great measures!
Join the THOUSANDS who change their lives!