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Thursday, November 7, 2019

What you NEED to know.....(Real Post Inside!)


⭐️Real Post Time⭐️

Many of you who see all these “instagram peeps” and fitness freaks who completely transform their bodies in 8-12 weeks are just fooling you.

There is so much you can take in and believe from the web these days it’s truly hard to know what you are doing is right, isn’t it?



πŸ‹πŸ»‍♂️Well, let me paint a picture for you….

The picture on the left was when Meg and I started dating, about 5 years ago….shortly after my accident and being told I wouldn’t be able to run and train much anymore…



I was frail, barely ate, and in the midst of opening OAF so I had stress levels no one could believe. I was about 158 lbs.

πŸ‘πŸ½Flash forward 5 years, and many of you who know me KNOW I hate taking pictures of myself or being on camera for that matter, BUT I want to continue to help people the best way that I can…so I took pictures and here I weight 174….16 pounds heavier than when Meg and I first met.

Long story short, those of you who think you can transform your body in a month or two or crazy. That is why I believe in overall health and wellness within OAF and we focus on a LIFESTYLE change….not some short term “crazy diet” or exercise plan that melts you down in 4 weeks.πŸ€•

People and trainers who tell you that are fooling you, and unless you are on drugs or have some pretty superb genetics…then you may find it somewhat relatable. 

For me, 16lbs of HARD EARNED MUSCLE was put on with BRUTAL work on both training and diet, battling relationships with food and what’s deemed healthy vs. what’s not…and ultimately creating habitual relationships that LAST.

After all, you want to live your life to its FULLEST, so you need to be loving what you are doing and enjoying the ride! 

Would I love to be 185-195 and SWOLL….πŸ€ͺ….HELL yea….but I am doing it the RIGHT✅ way that will lead me down the path I want, where progressive overload and correctly timing nutritional needs and intake come in handy.

So….for those of you who are struggling to “see the results” ….take a second…. and BREATHE….

Another Prime example would be Heather....which you can see looks AMAZING! She had this all transform over the course of 2 years! Safe and HEALTHY weight loss is the key to a lasting relationship with fitness!



You are not alone. But you MUST continue to fight if you want to see the progress. Like my one tattoo says that many of you never knew….”Always in the fight!”



Never settle, and keep pushing towards your goals. Whether it’s fat loss or muscle gain, it takes TIME.

#trustheprocess #realtime #thenandnow #gainingmuscleishard #dowhatittakes #neversettle #alwaysinthefight #oaf #oaffamily #lifestylechange #bereal #dontgetdiscouraged #mytransformation #stillgoing #workout #nasm #trainer 

Thursday, September 19, 2019

Back At It....Comparing ME....to the OLD "ME?"

Yes, I know it has been a while since my last blog, but I can summarize why in three simple words.

BUSINESS
MOVING
BABY

πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚

Back in June, Meg and I decided we needed to move before she started back in school. 1000 Square feet wasn't cutting it with a large breed dog, a new baby, and a husband who collects more fitness supplies than Rogue themselves🀣.

So, on-top of the financial stresses of finding a home in the range we wanted, working out issues on ALL those fronts, finding the location we wanted, we ended up getting it done and I can finally take a deep breathe.

Did I mention we also run our annual Hot Mom Challenge the SAME month we moved, so the preparation and backend work nearly put me in a coma....but it was all worth it! We are helping so many moms and Meggy is loving the new home...along with Noah and of course Brea!

To be honest...

I even went a little overboard with excitement and spent any little bit of "no" free time I have, haha, building a mini OAF....(for where some SERIOUS transformations are going to happen with some up close, 1-1 training with me coming soon!)

It's not finished yet....

But it's getting there, and I can't wait to start using it and getting some killer workouts and helping more people who may live closer to me and want to work with me when I review applications(If you want added, please send me a message and I'll send you over the application!)

Anyways, that is not my topic for today....so let's get right to it.

I know many of you can relate, but I am struggling. Struggling with this whole new life I am thrown into now being a father and someone Noah counts on and is looked up to!

It may seem silly....but it's true!

I even had a great friend remind me yesterday about how I need to just embrace the change and accept the fact that things will never be the same.  I lived the last 6 years of my life focusing on MEG and myself and OAF. Adding Noah put so many things out of line for my Type A personality.

I am super regimented, very "to the book" and I try to work to perfection sometimes so having Noah has thrown me for a giant loop.

A lot of the "I's" have turned into "HE'S" and all our attention and primarily MEG'S attention goes directly to him.

I get it, and know why it is that way...but as I told my buddy yesterday....I almost feel like I am "dad jealous."

For all these years I had Meg to turn to for help. She was my saving grace that slowed my brain down and MADE me relax because I never took time for myself unless she forced me to or I got sick, haha.

But the reality of it now is that she is so consumed with Noah that I quickly had to learn back to my roots of being more independent so she can do the best she can raising our child.

Sure, I am right there by her side, but we all know the female in the relationship has more to deal the the baby stages.

So, today I had a realization that things will NEVER be the same....and for the past few weeks...I was upset.....I would fight it....I would take out anger with it and keep asking myself WHY....

* "Why can't I get up at 4:15am everyday anymore and get right to work and have a large chunk of my day done by 9am?"

* "Why can't I feel rested and always energetic and ready to rock like I used to?"

* "Why can't I get time to relax and unwind without worrying about a baby, dog, or house that needs taken care of?"

* "Why do I suddenly feel like 30 is the new 60 when it comes to how my body feels?"

* "Why can't I get all the hugs, cuddles, and smiles Noah gets everyday?"

* "What is WRONG with me?" Why can't I be the person I used to be?



It was until this conversation I had with my buddy that I realized he was RIGHT.

I can't live in the past. I can't live off what "used to be." The mere fact of the matter is that it will NEVER be the same. I will NEVER be what I once was....

But what I also needed to tell myself, is that it WILL BE BETTER.

I have to embrace the change and make it my NEW LIFE, a BETTER life, and my FAMILY.  The important thing he said in our conversation that stuck out to me was that Noah is going to be my LEGACY.

He is a piece of me that I will leave on this earth, and it's up to me to control how and where that goes.

Maybe I was selfish, maybe I was just sticker shocked with the change....which is why I am so driven to succeed with work and life.....but the reality of this whole thing is that my NEW life is a BETTER life.....it's just a matter of my perspective and how I deal with each new challenge.

What would I rather be known for? Building a business and never veering outside those reigns....or doing it all while growing a family and embracing the challenges and AMAZING things that come with that...

It relates so well to ALL areas of life, and what I am finally getting at for my topic today. The mind is a powerful tool and how you balance it controls your thoughts and feelings in any given situation.

You can either let your mind tell you working out will hurt, be awful, a waste of time OR you can tell yourself about how it will make you feel BETTER, release endorphins, help you get stronger, and lose weight you want.

You can go to work dreading your 9-5 or embrace the fact you HAVE a job that pays you well enough to support a family!

There are millions of people in our country that would give anything to be able to provide for themselves let a lone a family!

So I need to be more grateful, and so do you!

I know transitioning to having a newborn would be difficult, and they try to prepare you for what's to come....but it's never helpful until you see it happen yourself....

And I had a bit of a shock. I tried everything I could to help our family be OKAY while Meg did what she needed in the baby stages.  But now it's time for me to adopt a new role and be thankful for the opportunity I have to be a dad and father to such a beautiful, blessed boy!


This new change I took hard. I tried to be perfect in every-way I could, while stressing myself out over why I couldn't be the "Mike" of old. I wanted to so badly that I would force myself to do it all and it nearly had me collapse.

So right now I am focusing on the "new me." I am embracing this beautiful boy we brought into the world.

I am letting go of what "used to be" and empowering myself to become a "better me" with all new beginnings and regimens.

The best way to describe it.....

Forget the past....Live in the present. Make use of all your time, and don't wish moments away the precious moments you get with your beloved family.

Sure, I will alway remember and enjoy the times I spent building my business, my life, and the amazing times with just Meg and I....but right now, I am focusing on the amazing days with my FAMILY and whats to come with trips, parties, and bonding time....while still taking all the sleepless nights, longs days, and times spent on things other than me....and giving grace to God that I am able to have a family and grow one....

Especially when to this day my mother was unsure how I could do such a thing!πŸ˜‚


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 honesty...it 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...

CRAZY RIGHT?

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.....

BEWARE!πŸ₯Š

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 Friday....it 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 week....am 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 others....like 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!