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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.

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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!

It's my TRAINING TIME!

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!⭐️
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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:

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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
 rules.
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 results....you need to take great measures!
APPLY HERE!
Join the THOUSANDS who change their lives!
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INCLUDING ME!
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Sunday, June 2, 2019

Losing Motivation?

You know....

So often we all get frustrated with our fitness.

Whether it's:

- Lack of results
- No motivation 
- No gains so you are less determined
- No support 
- No accountability 
- Constant injuries
- Always traveling & not finding time

We all have been there. Even me! On Monday, I had a killer workout before The Murph workout and ever since I couldn't seem to recover and feel the strength I normally have.

Now, many of you are aware of the numerous injuries and pains I battle on a daily basis, so for me to have to slow down, it must be bad.

I was doing everything right. Nutrition was spot on, was trying to sleep(never easy with a 7 week old), getting plenty of fluids and spending 20 minutes a day on recovery and mobility.

Yet, everyday this week I seemed to enter the gym more and more defeated, more tired, and more weak.

A sign of over-training? Stress? Lack of motivation?

I'm still not sure, as I even had a cheat meal this week in hopes to replenish myself and it seemed to make things worse.

For me, pain is something I do not like working through, nor should anyone. I need to remember I am not 18 again, and I actually have knees of a 90 year old man, so there will be times I need to take it easy.

It is hard though, and it's much easier said than done. I pride myself in being the best representation of health and fitness in the state, country, and heck...world! I try to give everyone my very best, so when I feel at my worst, it makes this so much harder.

So I thought I would write to relate to you all.

Those days you feel tired, unmotivated, and just not feeling up to workout....well....guess what....you are not alone!

We all have days, weeks, and instances when our bodies just need more time than we want to take. Sure, I would have LOVED to crush some bar complexes and high intense work this week but my body would not let me....so I listened. I AM listening. I am doing WHAT I CAN with WHAT I GOT.

The biggest thing you can tell yourself is to GET UP and MOVE!

I don't care if its taking your dog for a walk. 

I don't care if it's a simple workout consisting of bodyweight squats and push ups and planks! 

You make your own life and you decide how to respond to the daily circumstances.

Everyday I wake up with a purpose. If you wake up and immediately think about the negative things in your life/body then you will never get past it!

You have to wake up tomorrow and think POSITIVE!

Be pro-active and make the first 3 things you do in your day something YOU CAN control.

Like today, you all know we LOVE sharing the results and success of our clients in OAF and today we happened to hear about another success story, who debated haring her story for 2 weeks before she decided to be proud of her accomplishments...

And there is A LOT to be proud of....I mean, how about this for a non-scale victory?

This is her at the start of our 6 week challenge, and then the same outfit on the right at the end! Can you believe that?

Now what she won't tell you is that the scale was not "eye dropping" as she would have expected(I knew it wouldn't, haha, but she was expecting more)....BUT, when you see the difference here....you can be rest assured that she is CHANGING!

And all this is because she didn't let those "down days" and instances ruin her demeanor.

She stayed tough, she stayed CONSISTENT, and she woke up each day with a purpose of trying to be better than yesterday!

I know everyone isn't perfect, and I also know life can get in the way! Trust me....being a new dad has thrown a lot at me in the last 7 weeks!



But everyday I wake up starting out doing 3 things I have full control over. 3 IMPORTANT tasks that I can do to make my life better, someone else's life better, or my career!

I used to stress to a large deal over days I couldn't get good workouts in, but now I listen to how my body is feeling because progress is not always linear. Progressive overload doesnt mean you have to increase the weight and intensity every week.

PROGRESS IS doing something each and everyday that brings you closer to your goals. REST and RECOVERY are apart of those things.

Taking note of the SMALL victories is important.

Sharing life's moments with your loved ones and showing simple acts of gratitude is important.

Then taking a big step back at the end of they day....

And realizing that there is always tomorrow to be better!

So plan your day. Plan your TOP three for tomorrow and get after them! Eliminate the negative people in your life and surround yourself with those better than you and who support your goals and dream!

Get after it this week my friends!

This is my very last week in my 20's.....

So you all may see me embracing that just a little bit...because no one likes birthdays after 30! 😂

Tuesday, May 28, 2019

I'm Allowed to have a day....and YOU are too!


Sometimes when life gets crazy, I tend to drift away from what’s important. Work, stress, and constantly feeling like I need to be doing everything and be EVERYWHERE and help everyone who I can makes my brain go into overload.

I want to be the best husband, dad and trainer/coach to all my followers and clients. 

✔️I want to push through tough grueling workouts that sometimes even leave me drained 24-48 hours. 

💪🏾I want to be Superman to my wife and Noah. 

👉🏼I want to give my team and gym members the best of me, my knowledge and my heart as I try to be the best representation of fitness and health in the industry.

I mean, yesterday was one of the best days of the year being in company of over 60 OAF crew members and watching them reach personal bests and goals they never thought possible! It's my TRUE love to help others. My passion is training others and seeing them reach things they NEVER dreamed possible!



Sometimes all this gets overwhelming, as it does for many of you who try to do to much.📖

🙏🏽Today, my wife looked at me dead exhausted and tired herself, and told me “it’s okay” and to “slow down” and “enjoy the moments” because hard work is in my blood. There will always be time for it. But what there won’t be time for is my beautiful baby family growing little by little and the small moments that I should appreciate. Time is everything, and I am never one to waste a second of it, but what I need to do is be better at allowing myself to slow down every once in a while and let life happen as we know it. 



I am worthy of being Superman most days, but some...it’s okay to be human and let my inner emotions show. 

👍I’ve always been hard on myself, very demanding of my own work and time I put into everything. To a point in my life I used to shun away towards looking at myself in the mirror. I was ashamed at times and always wanted to be perfect...

✏️But what these three have taught me is that life isn’t perfect, and there is no book on perfection...only the way you live each and everyday with a 💝heart full of love, laughter, and gratitude for life’s simplest pleasures!



So if today was a tough day for you, guess what...

IT’S OKAY...😉

Make tomorrow great! 



#alwaysinthegrind #greatful #lovemywife #lovemyfamily #brea #noah #lifelessons #dontsweatthesmallthings #youreperfectthewayyouare #alwaystryingtobebetter #myeverything #entrepreneur #worklifenotsaltlife @ Fayetteville, Pennsylvania

Wednesday, May 22, 2019

WOW! My Sisters Results....INSANE!

Meet Alissa....She is a NEW mom of Nolan Woods & My Loving Sister!

After battling through a tough delivery, Alissa managed to bounce back and get in better shape than ever using my training methods with PLAYBOOK​. 



She has a HUGE knowledge base with nutrition being a NASM FNS and works with MANY clients in Over-Achieve, so I was eager to help her with the training portions to get herself back!

Her C-Section left her unable to train for 6-8 weeks post baby and it was a difficult time for her as she battled raising a little one, a job, and keeping herself healthy.

She will be FIRST TO TELL YOU that you need to be able to TAKE CARE OF YOURSELF before you take care of someone else.

So her #1 priority was getting herself back in shape and she took pride in her workouts right from home using my playbook channel to get the most of her short gaps of time she would have!

A few months later and she is rocking her flat stomach and now is super excited to start seeing even more progress and she begins adding volume and intensity to her sessions!

I am super proud of you SIS!



You are a true role model to everyone in the nutrition industry and now your results speak volumes to those moms out there who are looking to make a change and get themselves back!

YOU deserve it! Just like Alissa did! And you can start now 100% FREE​ and join in to be coached and trained by me!

If you are looking to apply for my coaching, click here​ and submit the survey to get started!

Way to go sis, and for all you moms out there wanting to get started like Alissa....send me a message. I will be eager to help!

Coach Mikey

Monday, May 20, 2019

Stable Shoulders Part II

How was everyone's weekend? 

Did you enjoy the HOT weather or the thunderstorms more? 

I don't know about you, but I am a MUCH BIGGER fan of the storms and cooler weather. Brea and I HATE sticky hot, buggy weather....and apparently...that's what we are in for this year!

Ugh.

Anyways, I am sorry for the delay on the shoulder part TWO portion, but life gets ahead of me, and Noah and OAF can keep me quite entertained these days on-top of my online clients and programming. 

But needless to say, I am ready to help and have a few exercises to add to now STRENGTHEN those shoulders, especially since you all read part one here and are ready for ways to take the mobility and stability you created and build strength to end that nagging pain!

So without further delay, give these exercises a try!

This Shoulder Flow includes 5 different exercises:
  1. Shoulder External Rotation with arms at side
  2. Shoulder T’s 
  3. Shoulder External Rotation with arms elevated to 90 degrees of abduction
  4. Shoulder Internal Rotation- Don’t forget Subscapularis is the strongest rotator cuff muscle
  5. Resisted Wall AngelI 
Now you can see each exercise below, and you can perform them as a circuit for 12-15 reps each.

Also, I want to include a few important kettlebell exercises you can do to strengthen the stabilizers, which are:

1) Kneeling Bottoms Up Single Arm KB Press


2) Overhead Single Arm Kettlebell Farmer's Walk

How: Lift the kettlebell up to your shoulder. Wrap triceps in towards your armpit, this will help stay engaged at the scapula. Maintain this overhead position for the entirety of the walk.

Compensation: Excessive shrugging of the shoulder, keep a window between the arm that is elevated and the ear on that side. If you find yourself pushing your neck out with this exercise perform a slight chin tuck as you go walk.



Now to the shoulder series: (*note* DO NOT use a strong resistance band as I did in these videos. I did not have one readily available) 

1) Shoulder External Rotation Arms at Side:


2) Shoulder External Rotation Arms Bent 90


3) Shoulder Internal Rotation


4) Resisted Wall AngelI - Love these for the external demand into horizontal adduction. 





5) Shoulder T's or Band Pull Aparts





I hope these exercises help! Remember, building a strong foundation requires patience, time and effort! Staying consistent with your exercises and programs will ultimately get you the best results, so above all....KEEP WORKING.

Hope you all have a kick ass rest of the week and get those workouts in!

Until next time, 

Coach Mikey


Saturday, May 11, 2019

Happy Mother's Day!

Happy Mother's Day!

Today I want to make sure I give a shout out to the two moms who have made the largest impact in my life.

As you all know, a mom's job is tough! Raising children quite frankly is the HARDEST job known!  Trust me, I am 4 weeks into seeing Meg in motherhood, and I ALREADY vow to this statement and completely melt every-time I see her with Noah.

There job is tiring, relentless, painful, stressful, never-ending.....yet ALL so wonderful in so many ways.

In fact, I even had Meg tell me her favorite part about the past month with Noah, in the mist of all the crying, screaming, pooping, changing and no sleep....

IS HER ONE-ONE TIME IN THE MIDDLE OF THE NIGHT SHE GETS TO FEED BABY NOAH....

Isn't that incredible? Out of all this chaos...her worn out body, milk supply(haha), and mind....her favorite time is feeding her son in the wee hours of the night when he is just looking up at her and getting the nutrients he needs to grow.



Special, right?

Something ONLY a mom would say. Something ONLY someone loving enough to have children, raise them, and be there every step of the way for them!

 I mean, mom's are crazy....they have this unconditional love for their children....even when they can't give anything back yet.

They give their heart and soul into them....carrying them for 9 months then raising them for life! They never ask for anything in return, other than for them to grow up and be happy and successful.

Moms are the award winning people in my book. Not only do they look after and care for their children but then they also have their whole family to look after!

I knew the parenting game would be tough.....but what I didn't know is how "useless" I feel in the infant stage compared to what Meggy has to deal with.

Meg has sacrificed her work, her fitness, her diet and eating food she enjoys, her sleep, her tailbone, her social life and even a lot of her finances to help Noah enter into this world with the best accolades.


My Meggy....

She deserves ALL the credit and all the love on this Mother's Day, as do ALL the moms out there! Along with my MAMMA, they are the cornerstone of my life. 

The light when all I see is darkness. They brighten each and every day for me. They make me happy in every way possible and do anything they can to help me succeed.


Mother's Day is one of those holidays that we truly need to value and appreciate.  So many guys get stuck in the normal rut of flowers and taking them to dinner....but not me.

I take it to my words, my actions, and my writing to help them see just how important they are to me! That is something money can't buy. Sure, I will spoil them with a pedicure and a meal....maybe a shoulder rub if they are lucky, hehe....

But in all reality, I think most moms just want the everyday appreciation they deserve and not just a "ONE DAY" shout out to acknowledge the fact that they are amazing in every-way.

You should be showing it day in and day out.

Then on Mother's Day make them feel extra special with something they love to do!

Whatever those plans might be...I hope you guys all enjoy them and take that time with your loved one to help them have a wonderful holiday celebrating everything they are!

These women are my life, my loves, and everything that is to me! 

Everyday in the past month I have seen Meg do things I never thought I would ever see in my life....I knew she would love Noah....but to the extent I see day in and day out is just so spectacular, giving that he can only see 3 feet in front of him right now and she is a virtual feeding tube.

Same goes for my mom.

I've seen her smile more times in the hours she is with Noah than I ever have. Knowing that she wants to be apart of his life after raising three great kids shows a lot about her unconditional love for us and being a mom!

Her smile LIGHTS up the room when I see her with him.



And on this day....my only hope is that I can bring HALF of that smile with some great food and relaxing down time together!

Now, please comment on this post and give your mom that shout out she deserves if you feel the same way about her!

They deserve MORE than a day, to be honest.

Which is why I vow to do my very best at showing it as a father and husband!

HAPPY MOTHER'S DAY MARI & MEG!

PS - I also need to give a shout out to two NEW mommys as well....my Sister in Law Colesha and my sis, Alissa. TWO wonderful mommys who are just helping my Meg each and everyday while caring for their own newborns!


Sawyer & Callen


Lis and Nolan

Thursday, May 9, 2019

🔑Keys To Beating SHOULDER Pain....Part ONE

After much thought and many requests from fellow gym members, I have decided to make a quick post on my thoughts for should health and care.

It will be a two part post where this one focuses on pinning the problem for where MOST go wrong....

MOBILITY of the lumbar and thoracic spine!

As our country has aged and developed....we have become more accustomed to desk jobs and sitting for long periods of time which, in return, wreck havoc on your shoulders and posture, leaning you stiff as a board and basically "setting yourself up" for injuries if you try to train hard without doing your drills.

Mobility is KING when it comes to health. Plain and simple. You need it, I need it...EVERYONE needs it.

So if you don't take 5-10 minutes a day to work on it, don't be surprised if you start getting bodily aches and pains.

Besides the point, lets get back to the back and shoulders. Most injuries that flare up shoulders stem from a lack of movement in areas surrounding the lumbar and thoracic spine, which is why these drills can be life savers for you when trying to re-hab or even just keep yourself healthy! The glenohumeral joint sits on the scapula(shoulder blade) which moves in accordance with the thoracic spine(mid back). 

Taking the time to complete a well rounded approach to improve motion in ALL these areas are key, and below I have just a FEW exercises you can do prior to your training.


MOVEMENT of the Lumbar and Thoracic Spine Come FIRST!


Lumbar Spine Work:


Quadrupled Overhead Reach - https://youtu.be/x-_SET25CmE



Helps with Lumbar spine control and stability. Less flares and winging. 

Begin on your hands and knees; hands under shoulders and knees under hips. Spread your shoulder blades by pushing your body away from the floor. Find a neutral pelvis, you may need to arch and tuck your low back to find neutrality. While keep a neutral low back elevate one arm out to your side into a 90/90 position, then slowly reach over head. Attempt to keep the arm as close as you can towards the ceiling. As you reach overhead rotate your thumb towards the ceiling. Return to starting position and repeat!

Compensation: Avoid allowing your shoulder blade to sag during this exercise. Make sure to keep your torso directly towards the floor, avoid trunk rotation especially to the side your are reaching overhead with.

Shoulder Supine Wall Slide: https://youtu.be/JrtyNkxsszg



Lumbar support and control with OH motion

How: Begin on your back with your hips and knees bent to a 90 degree position. Make sure to keep your core engaged while you perform this. I have a foam roller between my knees to keep my legs aligned. Tighten your core by pushing the small of your back towards the floor, this may be easier if you squeeze the roller with your knees. Now bring your arms out about 90 degrees then slide your arms overhead as high as you can overhead. Return to starting position and repeat. If you can’t place your wrists flat against the floor, it’s ok- work within what you have.

Feel: You will feel the muscles of the shoulder blade and shoulder working, you may also notice a stretch in the middle of your back as you push into the overhead position.


===============================================================

Thoracic Spine Work: 

Key for shoulder motion and without proper mobility it will limit the motions to the shoulder. These begin extension and rotation. 

Foam Roll With OH Reach: https://youtu.be/EKgrYtRz93A



How: Place the foam roller perpendicular to your spine onto a segment which you want to work on (personally I like to work from bottom to top). Now elevate your arms as far back as you can-in an attempt to touch the floor. This movement is very similar to a wall angel. Spend a few repetitions on each segment-then move up toward the next.

Feel: You will feel this in the middle of your back, specifically the area that is hinging over the foam roller.

Compensation: Don’t allow your but to come off the floor or your ribs from flaring out, this is typically due to excessively hinging at the lumbar spine. This exercise is designed to target the Thoracic Spine.

T Spin Open Book Rotations: https://youtu.be/ifz6BjR7gfA



How: Begin on your side, then bring the leg that is elevated over and across your body. Hold this leg onto the floor with the opposite arm. Make sure to keep the knee close to your chest to avoid motion coming from the low back. With the arm closer to the ceiling alternate between reaching in front of you and reaching back towards the floor. Perform slowly and attempt to reach as far back as you can towards the floor. Exhale as you are rotate. While laying on my left side shown here, I am working on my right rotation.
Feel: You will feel a stretch in the middle of your back, specifically the thoracic spine. You may additionally feel a stretch in the front of the shoulder while reaching back towards the floor.

Spider Climb With Reach: https://youtu.be/dIeyCN01fP4



How: Setup in a kneeling position and simply open your right leg forward first, take your right arm and open it in towards the right leg and follow your eyes with the movement of your arm. Repeat 8-10 reps per side. 

Compensation: Do not keep your head straight, move WITH the hand motion. Keep back straight and flat. 

Supine Banded Shoulder Flexion:  https://youtu.be/VDAj2yoLfH0




I got this one from Eric Cressey who is the master of the shoulder! It gives great feedback for a posterior pelvic tilt, a neutral spine and t-spine extension.

Gravity assists to overcome stiffness in the lats, triceps and pecs.



There you have it!

In addition to these you can try exercises like(simple searches can help you find them): 

1) Wall Slides
2) Lat/T Spine Mobilizations 
3) Scapular Pro/Re Tractions 
4) Back to Wall Shoulder Flexions
5) Deadbugs


Stay tuned for part TWO as I show a few exercises to help STRENGTHEN the shoulders to make them virtually BULLETPROOF.

Remember, please like and share this post with someone who may suffer from shoulder pain and need this! I am always looking to help people when I can!

Happy Thursday Friends!

Remember, if you are having pain...STOP what you are doing and find the culprit. Don't continue training through pain and using drugs and creams hoping it will someday go away!

Figure out the root cause, and if you are not sure, message me and I would be more than happy to set up a session to go over your history with you.

Now, go crush your workouts tomorrow!

Coach Mikey