tag:blogger.com,1999:blog-29296010685129518972024-03-19T05:41:45.213-04:00Over Achieve FitnessOver-Achieve Fitness is the facility to begin and continue to reach and go beyond your fitness goals. From personal attention, to daily updates through emails, to easy scheduling online, to receiving support not only from trainers to other members, you will not only achieve your goals, but Over Achieve at this gym.Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.comBlogger146125tag:blogger.com,1999:blog-2929601068512951897.post-37155209875746397962022-04-29T20:39:00.004-04:002022-04-29T20:39:47.040-04:00 It’s Not ❌just about calories in and calories out. <p style="text-align: center;"><span style="font-size: x-large;"> <b style="font-family: "Helvetica Neue";">It’s Not </b><span style="font-family: "Helvetica Neue";">❌</span><b style="font-family: "Helvetica Neue";">just about calories in and calories out.<span class="Apple-converted-space"> </span></b></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8lDhbFP7QNEUemxId7LlTnI83EyicV2XqtrsUoVcB963gWfQr5ET26jLoGXgmzRQEKlILdYE5TroDSSNaLHuY0Ut9jjlz7Z2zsIZQYMfDR4LtQQejWxCb3jeOYqmRdSw6RLz1_FZA2m0pY5gvPUdeqG6VPJcriRBOoDNVdUGIkSJehGEeNRv_EjTt/s1080/Looking%20for%2020%20BUSY%20GUYS.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="439" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8lDhbFP7QNEUemxId7LlTnI83EyicV2XqtrsUoVcB963gWfQr5ET26jLoGXgmzRQEKlILdYE5TroDSSNaLHuY0Ut9jjlz7Z2zsIZQYMfDR4LtQQejWxCb3jeOYqmRdSw6RLz1_FZA2m0pY5gvPUdeqG6VPJcriRBOoDNVdUGIkSJehGEeNRv_EjTt/w439-h439/Looking%20for%2020%20BUSY%20GUYS.png" width="439" /></a></div><br /><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;">Over the years I’ve worked with MANY forms of people, and some who I’ve even LOST as a client because I refuse to put them in a deficit to lose weight when in reality they need to correct gut health, cortisol, stress, sleep, etc….</span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-size: medium;"><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;">👍🏼In order to do this you need to…well….actually EAT!</span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-size: medium;"><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;">If you diet for long periods of time and you are at 1000 calories what do you think you got to do? Eat 800 calories? You think that’s healthy?<span class="Apple-converted-space"> </span></span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-size: medium;"><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;">This is why the industry is a disaster with coaches and “professionals” having clients do these silly things and not see the long terms effects that stem from it.</span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-size: medium;"><br /></span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-size: medium;"><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;">Not only will your hormones get out of whack…but like I EVEN noticed in years of my own life…</span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-size: medium;"><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;">GUT health, stress, sleep and t3/t4 will be ruined and you will be stuck. Being stuck at 900 calories to lose weight puts far more stress on your nervous system than competing in back to back Ironman races, and YES….</span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-size: medium;"><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;">I would know….the pic down is me when I was young and dumb and battling severe gut, hormone and stress….then the “before” picture was me having to eat 900 calories a day to maintain that body fat percentage.</span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-size: medium;"><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;">Then lastly, the one on the right is me, healthy losing weight at 3,000 calories which is much more normal for my size and activity level.<span class="Apple-converted-space"> </span></span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-size: medium;"><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;">Did this happen overnight?</span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-size: medium;"><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;">No….but you can’t think eating like a rabbit is “healthy” if you want to change your physique in the long run. If you need a coach for quick fixes, don’t look this way. I am into helping my clients FEEL better in the long run and get their ultimate body by fueling!</span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-size: medium;"><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span style="font-size: medium;">Your stress, energy, digestion, and sleep quality are far more important than your program you follow….</span></b></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 16px;"><span style="font-size: medium;"><b></b><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span style="font-size: medium;">Why?<span class="Apple-converted-space"> </span></span></b></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 16px;"><span style="font-size: medium;"><b></b><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;">🧐<b>Because you will never get the body you want if you are not having healthy ranges of hormones and lifestyles. Your body relies on the systematic function of so many important pieces, so failing to stop and take a look at possible road blocks can just make your fitness regimen harder and possibly more dangerous.</b></span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 16px;"><span style="font-size: medium;"><b></b><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;"><b>More often than not, some of you may even have adrenal fatigue. </b>So how can you calm down your adrenals and give your body a well-deserved chillax session? Here are three techniques we use…</span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><b><span style="font-size: medium;"><br /></span></b></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span style="color: red; font-size: medium;">1) Switch to being in caloric surplus, or at least caloric maintenance</span></b></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-size: medium;"><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;">When you’re hunkered down in a caloric deficit to lose weight, it’s no surprise your body is stressed. If you notice repeated energy drops while dieting, give yourself one day per week in caloric maintenance (or slight surplus) until you feel re-energized.</span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-size: medium;"><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span style="color: red; font-size: medium;"><i>2) Add daily parasympathetic activities</i></span></b></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-size: medium;"><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;">The parasympathetic nervous system is known as “rest and digest”. We can help manage our stress levels by intentionally doing more parasympathetic activities during our daily routine. This week, grab a pillow and start by sitting for 5 minutes with a guided meditation app or mindful diaphragmatic breathing exercise.</span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-size: medium;"><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span style="color: red; font-size: medium;"><i>3) Dial back your training</i></span></b></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-size: medium;"><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;">If you know you’re about to be hit by an avalanche of stress, give yourself permission to adjust your training. Cut your routine down by a few sets per exercise, so you can still get in and out of the gym consistently for all of your workouts.</span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-size: medium;"><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-size: medium;">Wondering what the best way to handle energy levels is for your particular situation? Or maybe you want to share what’s worked for you in the past.</span></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 16px;"><span style="font-size: medium;"><b></b><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span style="font-size: medium;">These help? Let me know! I would love for you to comment your thoughts on this and if you ever got hit HARD from short term success you thought would last.</span></b></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 16px;"><span style="font-size: medium;"><b></b><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span style="font-size: medium;">Have a kicks weekend!</span></b></p><p class="p4" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 16px;"><span style="font-size: medium;"><b></b><br /></span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span style="font-size: medium;">Coach Mikey<span class="Apple-converted-space"> </span></span></b></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span class="Apple-converted-space"><span style="font-size: medium;"><br /></span></span></b></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="Apple-converted-space"><span style="font-size: medium;"><b style="font-family: "Helvetica Neue";">PS - Whatcha think? This was our </b><span style="font-family: Helvetica Neue;"><b>family</b></span><b style="font-family: "Helvetica Neue";"> photo I was "tricked" into going LOL....But what I did learn after all these years is that my HEALTH is what makes me the BEST dad and husband....</b></span></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="Apple-converted-space"><b style="font-family: "Helvetica Neue";"><span style="font-size: medium;"><br /></span></b></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="Apple-converted-space"><b style="font-family: "Helvetica Neue";"><span style="font-size: medium;">And why I want that for each client I work with!</span></b></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="Apple-converted-space"><b style="font-family: "Helvetica Neue"; font-size: 13px;"><br /></b></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="Apple-converted-space"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVrFaMiEO1uQKRwXX3uy7BOxrEK-0Bz9z4hwOVJ66ynCNhBkq3A6uK5WlLYSydERHPdi1MHZiixlSaXH_00w5wkbku7_L81HqIV2cTsJSjQh0RfkicLQEIo1jyQFaJZBAgJ1UQFs6GajyUw1cD-KQin1g7mii0PdRiMVfjE9lNLIdY1X8jefU7rMnv/s1294/IMG_1326.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1294" data-original-width="1170" height="562" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVrFaMiEO1uQKRwXX3uy7BOxrEK-0Bz9z4hwOVJ66ynCNhBkq3A6uK5WlLYSydERHPdi1MHZiixlSaXH_00w5wkbku7_L81HqIV2cTsJSjQh0RfkicLQEIo1jyQFaJZBAgJ1UQFs6GajyUw1cD-KQin1g7mii0PdRiMVfjE9lNLIdY1X8jefU7rMnv/w508-h562/IMG_1326.jpeg" width="508" /></a></div><br /><b style="font-family: "Helvetica Neue"; font-size: 13px;"><br /></b><p></p>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-81876511541196279302022-03-13T12:24:00.001-04:002022-03-13T12:34:46.115-04:00How to WORKOUT LESS and LOSE MORE weight....<p class="p1" style="font-family: "Helvetica Neue"; font-size: 16px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px 0px 2px;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgigzadDIg8D7kHVpnsxfpgx0jpKGZoXDzB7EBGcDwHlZJeSxCaUkbxigcd_fxkaC4-ME6D4wPNixTqnC5O14SlYCx_6Ndz7lSVP_wZE1El3b9FCw7nRd7sT0UE20Q9vUWoefaG5QYIMOlH2gzFPMEy_VgVatrnoJaersvDiBlYNe24MBUYHghtEbXF=s940" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="788" data-original-width="940" height="268" src="https://blogger.googleusercontent.com/img/a/AVvXsEgigzadDIg8D7kHVpnsxfpgx0jpKGZoXDzB7EBGcDwHlZJeSxCaUkbxigcd_fxkaC4-ME6D4wPNixTqnC5O14SlYCx_6Ndz7lSVP_wZE1El3b9FCw7nRd7sT0UE20Q9vUWoefaG5QYIMOlH2gzFPMEy_VgVatrnoJaersvDiBlYNe24MBUYHghtEbXF=s320" width="320" /></a></div><br /><b><br /></b><p></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 16px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px 0px 2px;"><b><br /></b></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 16px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px 0px 2px;"><b>Building Muscle after 40 can’t be done training like you were at the age of 20….</b></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Why this seems to be a tough pill to swallow for many people I am not sure, but the amount of stress and responsibility you have now would make the 20 year old version of yourself NEVER want to grow up!</p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Not to mention, your energy and motivation to train have all been taken by the demands of family and your jobs.</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Your diet resembles that of a teenage kid or worse yet…you try the “bulking diet” and don’t understand that you have no business bulking in your 50’s.</p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">When you let lose on your diet, your belt notch notices.</p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Your mind isn’t sharp because of the rewinding episodes of Elmo and 5 conference calls you had at work….</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">This is a lot more than the biggest worry you had at 22 of what shot glass you were going to use for power hour on Friday night….</p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Decisions, decisions….</p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">The decision you make to build muscle in your 40’s must be strategically planned.<span class="Apple-converted-space"> </span></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Your body doesnt respond to stress and inflammation the same.</p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">The truth of the matter is YES….you can build muscle after 40, but you have to follow a few things.</p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">You need to most likely lose fat first, then control the controllable like stress and sleep….because you might be shocked but what it….well…</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">What if I told you that everything you “know” about fitness is a lie?</p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">What if you can…</p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><ul class="ul1"><li class="li2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 9px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span><b>Work out less,</b> but achieve <b>more</b> results?</li><li class="li2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 9px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span><b>Work out 50 minutes, 3-4 times per week</b>, and torch body fat quicker than ever before?</li><li class="li2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 9px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span><b>Skip cardio</b> and still watch your dad-bod disappear?</li><li class="li2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 9px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span><b>Pack on muscle like Thor</b> without eating like it's your second job?</li><li class="li2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 9px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span><b>Leave people speechless</b> by your transformation because you've achieved it by breaking all the ‘conventional’ rules of fitness?</li></ul><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Believe it or not, all of this is possible.</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">I know it's possible because I’ve done it myself—<i>and </i>I've coached hundreds of clients to do it too.</p><p class="p4" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: center;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhYPjqTsBKVchLkwsl1bCUNKq-bjnyRyfUhCNdmffCJ7A9A73PzpSYJTIvmHB1k9g7j3HtwjDbdtyVL4MJ8dbfzQtBlWYvn4-4BO5-5C7VXiuyGibINCvAO46ldtsS5thFosgi-J8k1yCfWC8cRKAzOI9FCeQT6lUI4LTs2mRLBH-KHYEgMKIqfB9sA=s714" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="714" data-original-width="704" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEhYPjqTsBKVchLkwsl1bCUNKq-bjnyRyfUhCNdmffCJ7A9A73PzpSYJTIvmHB1k9g7j3HtwjDbdtyVL4MJ8dbfzQtBlWYvn4-4BO5-5C7VXiuyGibINCvAO46ldtsS5thFosgi-J8k1yCfWC8cRKAzOI9FCeQT6lUI4LTs2mRLBH-KHYEgMKIqfB9sA=s320" width="316" /></a></div><br /><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b>Don't just take my word for it, though.</b></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b>Check out the transformation stories of some of my clients (below):</b></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><br /></b></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjyOqF5vXFpxknIbJ4XxfmkrdbYUwDmRw4DG0HMvo1z4QXWu2TbqhJEeYDLXMkQOXghVVYm8stSM0ytcDZbgpzODPMx_BjBUi4XT8nj47CiH3nKXg0i3hacoE_D9y2l-K95V89a-4TxyE1giM6XM30_4knEm9JUikg8uBpCo_SKgeuWOrjerIkvAjw1=s1080" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="426" src="https://blogger.googleusercontent.com/img/a/AVvXsEjyOqF5vXFpxknIbJ4XxfmkrdbYUwDmRw4DG0HMvo1z4QXWu2TbqhJEeYDLXMkQOXghVVYm8stSM0ytcDZbgpzODPMx_BjBUi4XT8nj47CiH3nKXg0i3hacoE_D9y2l-K95V89a-4TxyE1giM6XM30_4knEm9JUikg8uBpCo_SKgeuWOrjerIkvAjw1=w426-h426" width="426" /></a></div><br /><b><br /></b><p></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><i>Jeff is down 20lbs and has NO more heart burn, no MORE PAIN in his hips and is leaner than ever! We are only just getting warmed up!</i></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi0qyvoIgrv565kd2mVgvEvDCKVFDMA3yHTjat41cCDpg8IJ4aywsryk2nDqtxoGeGTxJNPGpfhtp3RB2DOxJeSFcxq-Vl0V0BRHnqt8I3PChktvy67WcT2bHF02HtL0caF63eUSyqWWZpyNLzZ7tfsN9CF38ckxMhObs5lpM6CbK_fItl1tOlyA1rO=s867" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="867" data-original-width="825" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEi0qyvoIgrv565kd2mVgvEvDCKVFDMA3yHTjat41cCDpg8IJ4aywsryk2nDqtxoGeGTxJNPGpfhtp3RB2DOxJeSFcxq-Vl0V0BRHnqt8I3PChktvy67WcT2bHF02HtL0caF63eUSyqWWZpyNLzZ7tfsN9CF38ckxMhObs5lpM6CbK_fItl1tOlyA1rO=s320" width="304" /></a></div><br /><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><i><br /></i></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><i>Or Chastity who dropped 20lbs also and over 6inches! She revamped her habits and began focusing on her daily sticking points like stress and sleep!</i></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Which is all about stripping things down to the fundamentals, so all you have to do is <i>execute, execute, execute</i>. Gabby was another who saw a serious change within months of working with me. </p><p class="p4" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: center;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgfRvjqeTsRRQNOJv3SJYsFTMB81FAqnMLV_buZhKftnvdRwaRVds0cIFGy0epkUMvJVkBy3cGZdRCWaI2FQ5MzCwcNkmQMnwCZGkN5NgbpmmrfiUk2LCFSHZY4MViVq7nCbsWx6bdFng7tf2NVZ7dnOOPqWloSZF-vHabT1tGfpAm4X9uHk58cQpNl=s2014" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2014" data-original-width="1780" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEgfRvjqeTsRRQNOJv3SJYsFTMB81FAqnMLV_buZhKftnvdRwaRVds0cIFGy0epkUMvJVkBy3cGZdRCWaI2FQ5MzCwcNkmQMnwCZGkN5NgbpmmrfiUk2LCFSHZY4MViVq7nCbsWx6bdFng7tf2NVZ7dnOOPqWloSZF-vHabT1tGfpAm4X9uHk58cQpNl=s320" width="283" /></a></div><br /><p class="p4" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: center;"><br /></p><p class="p4" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: center;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">So if you’ve been throwing around the idea of working with a coach, let’s have a chat and see what you’ve got and what I can do for you.</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b>Dr. John Rusin has a lot of good things to say about me, and he was </b><span class="s2" style="text-decoration-line: underline;"><b>voted America's TOP 10 Trainers in 2021!</b></span></p><p class="p5" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 16px;"><span class="s2" style="text-decoration-line: underline;"><b></b></span><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh7eg2Z-Xx6ulwagI6wqc4ttdmAsMOomB7TgamNeet7SUQf958G9JTkCmKTkRdr91ynmPUmeBj8GOLtk8y4rq80qyJNeAAEHLdk50mEUwrRyuqWynUIEO4_PnwS7Bo56XXOOKbZJG3p55YNVFGNtEq1vlzCAM5n8rV-GITNbIhzMUVY6gWLxu1hYdEj=s1080" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEh7eg2Z-Xx6ulwagI6wqc4ttdmAsMOomB7TgamNeet7SUQf958G9JTkCmKTkRdr91ynmPUmeBj8GOLtk8y4rq80qyJNeAAEHLdk50mEUwrRyuqWynUIEO4_PnwS7Bo56XXOOKbZJG3p55YNVFGNtEq1vlzCAM5n8rV-GITNbIhzMUVY6gWLxu1hYdEj=s320" width="320" /></a></div><br /><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">And for a limited time, if you’re one of the first 7 people to fill out a coaching application <a href="https://api.leadconnectorhq.com/widget/booking/6rReABSZFagopGAIYTME" target="_blank">AND book a call with me</a>…</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b>I’ll throw in two of my private collection of Fitness and Nutrition guides for FREE:</b></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><br /></b></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><br /></b></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">👉<b>Weekend Cooking Guide: </b>Cut your meal-prep time in half without slaving over another pot of boiled chicken breasts.</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">👉<b>Easy Meal Prep Guide: LEARN </b>how to meal prep and save time to have all your meals ready in minutes for your week. </p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span style="color: red;">But overall, take away these tips today:<span class="Apple-converted-space"> </span></span></b></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><ul class="ul1"><li class="li2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 9px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>Get natural sunlight within the first 30 minutes of waking up.</li><li class="li2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 9px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>Supplement with magnesium and zinc.(Magnesium plays a role in over 300 chemical reactions inside the body, including many revolving around sleep, recovery, and stress management—all of these which play crucial roles in optimizing hormones)</li><li class="li2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 9px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>Reduce alcohol and drug consumption. Ideally, eliminate it.</li><li class="li2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 9px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>Remember, there isn't one restaurant out there that gives a shit if you are lean and healthy. They only care that their food tastes great because this is what will bring you back again to spend more money.</li><li class="li2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 9px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>Consume at least 20% of your calories from fat.</li><li class="li2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 9px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>Get lean (12-15% body fat for men).</li><li class="li2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 9px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>Get REST of 7-8 hours( just one week of sleeping 5 hours per night, their testosterone and hormones levels plummeted by 10-15%.)</li><li class="li2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-size: 9px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>Rest from TRAINING…no more 6-7 day weeks! Your body needs to be able to RECOVER from your training. You cannot recover like you did when you were 20, so you need to work on RESTING more!</li></ul><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;">When it comes to nutrition, there’s no mythical fat burning magic with fasting, low carb and keto. They simply cause you to unknowingly eat less. It is definitely a viable strategy to lose weight, but they are not this superior diet people make it out to be. Some of my clients do them based on preference. If you can stick to it consistently without overcompensating, that’s great, but if you don’t want to do it, that’s cool too. There are plenty of other strategies to restrict calories.</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Some claim that you dip into fat stores more quickly, which is partially true to an extent, but things even out and flip once you start eating and you burn less fat.</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">At the end of the day, it comes down to adherence and preference. The best diet is one that you can stick to and help you stay healthy.<span class="Apple-converted-space"> </span></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;">If you are tired of never getting where you want and spinning your wheels with uncertainty, I encourage you to take one of the spots to get a private call with me to see if you qualify for my coaching program. </p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;">You CAN get the life and body you want!</p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><a href="https://api.leadconnectorhq.com/widget/booking/6rReABSZFagopGAIYTME" target="_blank"><br /></a></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><a href="https://api.leadconnectorhq.com/widget/booking/6rReABSZFagopGAIYTME" target="_blank">>>>>> SCHEDULE HERE <<<<<< </a></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;">It starts with YOU!</p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;">Happy Sunday! </p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;">Coach Mike </p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-51799562933372845472021-12-14T11:09:00.005-05:002021-12-14T11:09:33.166-05:00Don't believe the CRAP 🤦🏻♂️<h3 style="border-left: 4px solid rgb(170, 170, 170); color: #444444; line-height: 1.6em; margin: 20px 0px; padding: 15px 30px; text-align: left; text-size-adjust: auto;"><span style="font-family: arial; font-size: small; font-weight: normal;"><span style="caret-color: rgb(51, 51, 51); color: #333333;">Over the next few weeks, you’re going to see a TON of crap promoted by fitness influencers. 14-day detoxes, 30-day challenges, “muscle-confusion” secrets, the latest and greatest chest/abs/bi’s/thighs blaster workouts… you’re going to be bombarded with options, most of which probably</span><span class="Apple-converted-space" style="caret-color: rgb(51, 51, 51); color: #333333;"> </span><span style="caret-color: rgb(51, 51, 51); color: inherit;">sound</span><span class="Apple-converted-space" style="caret-color: rgb(51, 51, 51); color: #333333;"> </span><span style="caret-color: rgb(51, 51, 51); color: #333333;">pretty good.</span></span></h3><h3 style="border-left: 4px solid rgb(170, 170, 170); color: #444444; line-height: 1.6em; margin: 20px 0px; padding: 15px 30px; text-align: left; text-size-adjust: auto;"><span style="font-family: arial; font-size: small;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEj5fYaAT9q5xNeEzH50YGZuFz20mgoBf55WREurENArvnpcAG6ICquAms5NJoBhRiW8BOzrxfHjk4oLI7ucsxMyJkBxpfirvUanIvqPHrW7tbfyWzT1dw5Gljli1-ztKVPwQwxf9EOEexSU3HrMIZvUfeqGKG0pL5C8sqgAKh3deyRqQB5qUDEwYl-M=s892" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="892" data-original-width="882" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEj5fYaAT9q5xNeEzH50YGZuFz20mgoBf55WREurENArvnpcAG6ICquAms5NJoBhRiW8BOzrxfHjk4oLI7ucsxMyJkBxpfirvUanIvqPHrW7tbfyWzT1dw5Gljli1-ztKVPwQwxf9EOEexSU3HrMIZvUfeqGKG0pL5C8sqgAKh3deyRqQB5qUDEwYl-M=s320" width="316" /></a></div><br /><span style="caret-color: rgb(51, 51, 51); color: #333333;"><br /></span>Truth is....</span></h3><h3 style="border-left: 4px solid rgb(170, 170, 170); color: #444444; line-height: 1.6em; margin: 20px 0px; padding: 15px 30px; text-align: left; text-size-adjust: auto;"><span style="font-family: arial; font-size: small; font-weight: normal;"><br />It's the exact reason you NEVER get the results you want in the first place. First of all, go back and read my <a href="https://www.elitefts.com/education/the-dark-side-of-personal-training/">ELITE article here.</a></span></h3><h3 style="border-left: 4px solid rgb(170, 170, 170); color: #444444; line-height: 1.6em; margin: 20px 0px; padding: 15px 30px; text-align: left; text-size-adjust: auto;"><span style="font-family: arial; font-size: small; font-weight: normal;"><a href="https://www.elitefts.com/education/the-dark-side-of-personal-training/"><br /></a>Remember, sustainable results take TIME. If you are looking to build muscle, GREAT....dedicate 6-8+ months to it! Don't back out once you see a smidge of fat on your belly! You need to eat in a surplus and realize you wont be the skinny peeled model you want to be.</span></h3><h3 style="border-left: 4px solid rgb(170, 170, 170); color: #444444; line-height: 1.6em; margin: 20px 0px; padding: 15px 30px; text-align: left; text-size-adjust: auto;"><span style="font-family: arial; font-size: small; font-weight: normal;"><br />Want to lose weight? AWESOME....dont diet for 2+ months and keep telling yourself you are "strong enough" to beat the cravings. Your body will get ruined and hormone health will hit the shitter quicker than you can say BURPEE.</span></h3><h3 style="border-left: 4px solid rgb(170, 170, 170); color: #444444; line-height: 1.6em; margin: 20px 0px; padding: 15px 30px; text-align: left; text-size-adjust: auto;"><span style="font-family: arial; font-size: small; font-weight: normal;"><br />The BIGGEST issue everyone has is trying to rush their results. Truthfully, I map out my training and know the type I am doing for half a year!</span></h3><h3 style="border-left: 4px solid rgb(170, 170, 170); color: #444444; line-height: 1.6em; margin: 20px 0px; padding: 15px 30px; text-align: left; text-size-adjust: auto;"><span style="font-family: arial; font-size: small; font-weight: normal;"><br /><u style="color: inherit; text-size-adjust: auto;">Getting impatient and trying new programs every few weeks is the biggest mistake I see most “fitness” people make.</u></span></h3><h3 style="border-left: 4px solid rgb(170, 170, 170); color: #444444; line-height: 1.6em; margin: 20px 0px; padding: 15px 30px; text-align: left; text-size-adjust: auto;"><span style="font-family: arial; font-size: small; font-weight: normal;"><u style="color: inherit; text-size-adjust: auto;"><br /></u>Stop being impatient and start being smart about the reality of knowing how long it took your body to be where it is today....</span></h3><h3 style="border-left: 4px solid rgb(170, 170, 170); color: #444444; line-height: 1.6em; margin: 20px 0px; padding: 15px 30px; text-align: left; text-size-adjust: auto;"><span style="font-family: arial; font-size: small; font-weight: normal;"><br />Some silly new workout program promising XYZ won't help you. </span></h3><h3 style="border-left: 4px solid rgb(170, 170, 170); color: #444444; line-height: 1.6em; margin: 20px 0px; padding: 15px 30px; text-align: left; text-size-adjust: auto;"><span style="font-family: arial; font-size: small; font-weight: normal;"><br />What you SHOULD be focusing on this New Year is improving your LIFE battles. Mainly, the people you hang around!</span></h3><h3 style="border-left: 4px solid rgb(170, 170, 170); color: #444444; line-height: 1.6em; margin: 20px 0px; padding: 15px 30px; text-align: left; text-size-adjust: auto;"><span style="font-family: arial; font-size: small; font-weight: normal;"><br /><span style="line-height: 1.6em; text-size-adjust: auto;">The power of your environment is very, very real.<span class="Apple-converted-space"> </span></span><span style="text-size-adjust: auto;">Especially with regard to the company you keep.</span></span></h3><h3 style="border-left: 4px solid rgb(170, 170, 170); color: #444444; line-height: 1.6em; margin: 20px 0px; padding: 15px 30px; text-align: left; text-size-adjust: auto;"><span style="font-family: arial; font-size: small; font-weight: normal;"><span style="text-size-adjust: auto;"><br /></span>While many coaches harp on you being the average of the 5 people you surround yourself with, it's ALSO important to look at it from the other viewpoint...</span></h3><h3 style="border-left: 4px solid rgb(170, 170, 170); color: #444444; line-height: 1.6em; margin: 20px 0px; padding: 15px 30px; text-align: left; text-size-adjust: auto;"><span style="font-family: arial; font-size: small; font-weight: normal;"><br />The negativity you drown yourself with will eventually ooze through your blood. Toxicity affects you in profound ways, from your emotional state to your very perception of reality and what truly is important in life. </span></h3><h3 style="border-left: 4px solid rgb(170, 170, 170); color: #444444; line-height: 1.6em; margin: 20px 0px; padding: 15px 30px; text-align: left; text-size-adjust: auto;"><span style="font-family: arial; font-size: small; font-weight: normal;"><br />Many clients I've worked with ultimately find the GREATEST success when they get rid of the toxicity in their life holding them back. YES, it can be hard, but it will be WORTH it. Nothing is harder than having these conversations, but what happens is that it holds you back from being the best version of yourself. </span></h3><h3 style="border-left: 4px solid rgb(170, 170, 170); color: #444444; line-height: 1.6em; margin: 20px 0px; padding: 15px 30px; text-align: left; text-size-adjust: auto;"><span style="font-family: arial; font-size: small; font-weight: normal;"><br />There’s a quote I love that encapsulates this well....</span></h3><h3 style="border-left: 4px solid rgb(170, 170, 170); line-height: 1.6em; margin: 20px 0px; padding: 15px 30px; text-align: left; text-size-adjust: auto;"><span style="color: red; font-family: arial; font-size: small;"><i><br />“Before you diagnose yourself with depression or low self-esteem, first make sure you are not, in fact, just surrounded by assholes.”</i></span></h3><h3 style="border-left: 4px solid rgb(170, 170, 170); color: #444444; line-height: 1.6em; margin: 20px 0px; padding: 15px 30px; text-align: left; text-size-adjust: auto;"><span style="font-family: arial; font-size: small;"><i><br />Get rid of the assholes!<br />Stop trend hoping on your fitness routines.<br />Start enjoying your life and 2022! </i></span></h3><div><span style="font-family: arial; font-size: small;"><i><br /></i></span></div><div><span style="font-family: arial; font-size: small;"><i><br /></i></span></div><div><span style="font-family: arial; font-size: small;">To do this, you need to be proactive and take a stand to finally change your life. If you live in fear, you will never get where you want. </span></div><div><span style="font-family: arial; font-size: small;"><br /></span></div><div><span style="font-family: arial; font-size: small;">If you delay and say you will wait, you wil never get where you want.</span></div><div><span style="font-family: arial; font-size: small;"><br /></span></div><div><span style="font-family: arial; font-size: small;">Action, perfect or imperfect....is the key to growth!</span></div><div><span style="font-family: arial; font-size: small;"><br /></span></div><div><span style="font-family: arial; font-size: small;">I will be opening coaching spots the middle of January if you want to schedule a call to get started and see how I can help <a href="https://mmini.me/~cS5RP" target="_blank">click here.</a> </span></div><div><span style="font-family: arial; font-size: small;"><br /></span></div><div><span style="font-family: arial; font-size: small;">Have a great week, </span></div><div><span style="font-family: arial; font-size: small;"><i><br /></i></span></div><div><span style="font-family: arial; font-size: small;"><i>Coach Mikey </i></span></div><div><span style="font-family: arial; font-size: small;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjDFjvb9TP_YBWTMVdhZ6xI9R5u3uW63nROPWOfyyamMVr8B0cWxXPj6dTrPjYAxHaTc3GgoLm89LDr1CFy5ub22Aos2Dh3GXNFl0xoWaXN-zpI6r7sC5HeuQMi6O1ZiBpu92XsCVO7ydbFTyBFuk6jKHkpGL_hN9o69p2WbqC-bgkrOnor71gj1umO=s828" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="828" data-original-width="828" height="148" src="https://blogger.googleusercontent.com/img/a/AVvXsEjDFjvb9TP_YBWTMVdhZ6xI9R5u3uW63nROPWOfyyamMVr8B0cWxXPj6dTrPjYAxHaTc3GgoLm89LDr1CFy5ub22Aos2Dh3GXNFl0xoWaXN-zpI6r7sC5HeuQMi6O1ZiBpu92XsCVO7ydbFTyBFuk6jKHkpGL_hN9o69p2WbqC-bgkrOnor71gj1umO=w148-h148" width="148" /></a></div><br /><i><br /></i></span></div>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-80864018772384718912021-11-25T06:42:00.001-05:002021-11-25T06:42:15.091-05:00Why I'm THANKFUL ❤️<p style="text-align: left;"><span style="font-family: arial;"> ❤️<b>The holiday always brings a WARM joy to my heart, because for years I’ve had the luxury of truly making an impact in other people’s life!</b></span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;">This is ultimately what saved my life.<span class="Apple-converted-space"> </span></span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;">😓For years, I was unhappy. I felt like I didn’t matter.<span class="Apple-converted-space"> </span>I felt like I wasn’t “worth it.”</span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;">I allowed the people around me to bring me down and just soaked in the negative. It wasn’t until I opened Over-Achieve and saw God’s true calling for me that my gift 📖was helping others….</span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;">That I began to have a new vision and started feeling like I was making an IMPACT 👍🏽in everyone’s life.<span class="Apple-converted-space"> </span>Not only did this break me out of my shell, but it gave me a sense of hope.</span></p><p style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmGRoxwyOB9PXYEjyPjwrRrnZHPaUvjfwCvrjZ5G6K6mzzxnBTCaYmO0KdajV4C2BfHu7hr8V-v8uE7kfIgyUmnIkrZMFkgTari4xo6t79QvRzl9S75o9KffICxqjiUMn37Q1gS3eq8t8/s1024/mike+over+fitness+%25281%2529.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: arial;"><img border="0" data-original-height="662" data-original-width="1024" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmGRoxwyOB9PXYEjyPjwrRrnZHPaUvjfwCvrjZ5G6K6mzzxnBTCaYmO0KdajV4C2BfHu7hr8V-v8uE7kfIgyUmnIkrZMFkgTari4xo6t79QvRzl9S75o9KffICxqjiUMn37Q1gS3eq8t8/s320/mike+over+fitness+%25281%2529.png" width="320" /></span></a></p><span style="font-family: arial;"><br /></span><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;">It got me thinking that I DO have a calling, a niche, a gift that I can use to change lives.<span class="Apple-converted-space"> </span>I used this as momentum to build, grow and change thousands of lives in my community, which is what this picture represents.<span class="Apple-converted-space"> </span></span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;">Each Thanksgiving, I would have my members write their NEXT YEAR GOALS 💯 on slips of paper and hang on our gym Christmas Tree 🎄…sure, something maybe simple and pointless to you….</span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;">But I would go home that night and read EVERY one and take it to heart. My wife remembers me analyzing them each, and some of my favorites were:</span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><br /></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><span style="color: red; font-family: arial;"><b><br /></b></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="color: red; font-family: arial;"><b>“I want to be able to bounce quarters off my booty next year😂”</b></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="color: red; font-family: arial;"><b>“I want to have one ab visible 😂”</b></span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;">We all have goals we want to accomplish, and we all spend the holidays trying to scrounge up what we want to do in the New Year….</span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;">But 📣what many forget is one thing that can be the KEY 🔑to helping you reach them….</span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;">💓That person behind the scenes at home reading and planning your next move for you!</span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;">If you need help moving into the New Year on the foot you want, send me a message today!<span class="Apple-converted-space"> </span></span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;">But most importantly, take time today to relax and spend time with loved ones and eat some AMAZING food, guilt-free!</span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><b><u><span style="font-family: arial;">You deserve it!</span></u></b></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;"><span style="background-color: white; color: #262626;">Many of us with nutrition and fitness goals struggle on Thanksgiving or other food-based holidays. We might fear overeating and attempt to restrict ourselves at our Thanksgiving meal, or perhaps aim to reduce calories in the days leading up to the holiday. Alternatively, we might take a more relaxed approach and eat whatever on Thanksgiving.</span><br style="background-color: white; color: #262626;" /><span style="background-color: white; color: #262626;"></span><br style="background-color: white; color: #262626;" /><span style="background-color: white; color: #262626;">I'm not one to tell you what to do here — how you choose to approach your nutrition on Thanksgiving is entirely up to you. </span><br style="background-color: white; color: #262626;" /><span style="background-color: white; color: #262626;"></span><br style="background-color: white; color: #262626;" /><span style="background-color: white; color: #262626;">Almost ALL of us have struggled in the last year and have been dealing with certain things that could use some happiness and upbeat acts of kindness. </span><br style="background-color: white; color: #262626;" /><span style="background-color: white; color: #262626;"></span><br style="background-color: white; color: #262626;" /><span style="background-color: white; color: #262626;">There will come a day when we look back and wish we could spend one more holiday with a grandparent, parent, sibling, child, dog....so don't take today for granted!</span></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;">A great mentor of mine had a great post this week....</span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;"><br /></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPB7m-MRtYf3CsOdvvWloCeDTF1xXS-QASoae31RizLCLIYSor_mucTWPhU0NPYNDcK2FPtP-PL1HxUieGnglCh4q6P7JL6nNM1bpJUcuDH_0IEXJwzfgNSpQBVwqz_I1_TvscNJ-kQP8/s1118/Screen+Shot+2021-11-24+at+7.42.00+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: arial;"><img border="0" data-original-height="1118" data-original-width="1066" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPB7m-MRtYf3CsOdvvWloCeDTF1xXS-QASoae31RizLCLIYSor_mucTWPhU0NPYNDcK2FPtP-PL1HxUieGnglCh4q6P7JL6nNM1bpJUcuDH_0IEXJwzfgNSpQBVwqz_I1_TvscNJ-kQP8/s320/Screen+Shot+2021-11-24+at+7.42.00+PM.png" width="305" /></span></a></div><span style="font-family: arial;"><br /></span><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><span style="font-family: arial;">Happy Thanksgiving!</span></p><p class="p2" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px; text-align: left;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: arial;">Coach Mikey</span></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-38541949476597144582021-10-28T15:44:00.005-04:002021-10-28T15:44:43.402-04:003 WORST Types of Workouts to Follow<p><b> <span face=""Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif" style="background-color: white; color: #67757c; font-size: 14px;">You wouldn't believe me if I told you....</span></b></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;">But the key to results is actually done by doing less! That's right! LESS...</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;">You see, over the years...I myself have even fallen victim of the media cries of what is "deemed" successful and proper when training.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;">It took me until I became MUCH smarter with learning truly how the body and mind work, how we recover, and what we can do to maximize progress and growth....</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;">Here are some of the HORRIBLE things media tries to get you rto think is right...</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700; margin: 0px; outline: none; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;" /></span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700; margin: 0px; outline: none; padding: 0px;">1. Meathead bodybuilding workouts</span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;">You know the ones… MEATHEAD MONDAY, FLEX FRIDAY....bicep days… the typical meathead split, where each workout involves givin’ ‘er to a single muscle group until the trembles and shakes set in.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;">These are the workouts you read about in magazines, but in real life, they don't work for 99% of men, as they were designed (poorly still) for fitness models and bodybuilders who are basically “professional” worker-outers.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;">In these workouts you will be in the gym longer than you need, resting more than you need, and wasting time getting nothing but injured and no gainz....LOL</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700; margin: 0px; outline: none; padding: 0px;">2. "INSERT FAVORITE CELEBRITY" workout</span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;">These are a bad idea all around. Not only do these people have gourmet chefs making them meals to cater to their lifestyle, but they also have a lifestyle that enables them to train as often as they like. For dudes like us, it's not feasible and the stress our bodies are already under would just make these type of workouts a waste of time and have us QUICKLY seeing results only to fall off by week 3.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700; margin: 0px; outline: none; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;" /></span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700; margin: 0px; outline: none; padding: 0px;">3. Confusing AF Workout Plans</span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;">You know, the ones with %1RM, do 3 sets here, drop set to this, cluster set this, RPE that, then do a switcherooo to 1 RIR with 95%.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;">Why? Just why? The more confusing you make your programs, the greater chance you veer from it. Plus it's stupid and not necessary for progress! The busy man's workout needs to be precise, clear, and formulated to get maximum efficiency with little confusion or wasted time. If it takes you 20 minutes to decipher the workout, MOVE ON. </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700; margin: 0px; outline: none; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;" /></em></span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700; margin: 0px; outline: none; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;">What a joke. </em></span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;">The truth is, you don’t need 90-minute workouts 6 days per week, and you don’t need to spend your time making programs looking like that from a math textbook or engineer some meticulous plan that no one can understand. </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;">What you need most is to get in, work hard, get out, and get on with your life.</em></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700; margin: 0px; outline: none; padding: 0px;">Think: Training 3-4 days per week, for 40 minutes at a time, while focusing on ruthless, consistent execution of the basics.</span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;">These are the foundations of real-world muscle and shredding fat. </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;">If you are ready to finally end your vicious cycle of NEVER getting where your body wants, get ready for the <span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700; margin: 0px; outline: none; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;">LAUNCH of my new method for busy men coming next month!</em></span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;">It will ensure the success of seriously committed guys who are struggling to find time to train and get their bodies where they want!</p><figure class="redactor-component" contenteditable="false" data-redactor-type="image" style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; clear: both; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 1rem; outline: none; padding: 0px; position: relative; text-align: center;" tabindex="-1"><img data-image="fxfiqan6xmp9" height="341" src="https://storage.googleapis.com/onboardme/uploads/media/5061/all/om-image-1635365612-3703502-5061.png" style="background-repeat: no-repeat; border-style: none; box-sizing: border-box; height: 341px; margin: 0px; max-width: 100%; outline: none; padding: 0px; vertical-align: middle; width: 332.173px;" width="332.1730245231608" /></figure><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;">Like Mitch here. He came to me in desperation, but he is not looking back. Time and stress ate up his energy and desire to train. Once he learned my system and how to prioritize his work/life balance, his workouts and strength went through the roof:<br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700; margin: 0px; outline: none; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;">- While eating MORE</em></span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700; margin: 0px; outline: none; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;">- While TRAINING LESS</em></span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700; margin: 0px; outline: none; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;">- While BOOSTING energy</em></span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700; margin: 0px; outline: none; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;">- While reducing stress(with two infants!)</em></span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;">You can even hear his thoughts <a href="https://drive.google.com/file/d/1RHBWL8wTXGIVi3-s-jY7ZXX6OBsHaM2G/view?usp=sharing" target="_blank">here. </a></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaCE53RdkHSed7NMOuAcSBhSZpx1w7QUTNoNBe5hFtv9Z6ew0PqVKCWrnhl9PycvGBb3FPaitCzZfoBgYeTq1PLh7Quj0KR6XMkMR7kTPl2PukCSV4UXdq1k1e61_-6k7MzFhsvjPB6aw/s1136/Screen+Shot+2021-10-28+at+12.14.59+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1038" data-original-width="1136" height="292" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaCE53RdkHSed7NMOuAcSBhSZpx1w7QUTNoNBe5hFtv9Z6ew0PqVKCWrnhl9PycvGBb3FPaitCzZfoBgYeTq1PLh7Quj0KR6XMkMR7kTPl2PukCSV4UXdq1k1e61_-6k7MzFhsvjPB6aw/w320-h292/Screen+Shot+2021-10-28+at+12.14.59+PM.png" width="320" /></a></div><br /><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><br /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><br /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;">If you want to get to the next level, you have to be fully aware of what your current situation is now and how it is NOT working. Once you can do that, hiring a coach will get you to a place you never imagined. </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700; margin: 0px; outline: none; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;" /></em></span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700; margin: 0px; outline: none; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;">If you want on the waitlist for my Primal Method Program next month,<span data-redactor-style-cache="color: rgb(192, 80, 77);" style="background-repeat: no-repeat; box-sizing: border-box; color: #c0504d; margin: 0px; outline: none; padding: 0px;"> reply back</span>. Once 10 spots fill I am shutting it down for another 16 weeks. </em></span><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none; padding: 0px;" /></p><div><br /></div>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-34776544577540358482021-10-19T19:27:00.000-04:002021-10-19T19:27:09.721-04:00Something MAGICAL happened on Saturday<p> <span style="font-family: "Helvetica Neue"; font-size: 20px;">❓</span><b style="font-family: "Helvetica Neue"; font-size: 20px;">So you think this is just another “look at Mike and his perfect love </b><span style="font-family: "Helvetica Neue"; font-size: 20px;">❤️</span><b style="font-family: "Helvetica Neue"; font-size: 20px;"> life post huh…</b><span style="font-family: "Helvetica Neue"; font-size: 20px;">❓</span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFOlNCWQ-rTmigQY0OOP-dbSWjQuyjnzfql4fVk3siyY4CK_BitFD1-xTu6auGACPIcBRfHKnLicprD_8PMWBhewza9AjWqxv_zcTSSTRNtrd3pupIxbtOkMKVXRHgOyMUh7a6rLXuWAA/s2000/48513152-4B40-47F5-846E-FBE1B359FD29.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2000" data-original-width="1125" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFOlNCWQ-rTmigQY0OOP-dbSWjQuyjnzfql4fVk3siyY4CK_BitFD1-xTu6auGACPIcBRfHKnLicprD_8PMWBhewza9AjWqxv_zcTSSTRNtrd3pupIxbtOkMKVXRHgOyMUh7a6rLXuWAA/w225-h400/48513152-4B40-47F5-846E-FBE1B359FD29.jpg" width="225" /></a></div><br /><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">👍Just another date night picture-perfect style, right?</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">❌Well, I’m about to get real with you. It’s not.</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">To be honest, it’s something I struggle with EVERY chance we get a day/time without kids….</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">😌I freakin ruin it.</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">You see, 5 minutes before this, my wife left me stranded on the street in the pouring rain 🌧 after I let the stress of our life travel into our first afternoon without kids in months.<span class="Apple-converted-space"> </span></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">🧐Something I tend to do EVERY time because I want to try to be the perfect dad and husband.<span class="Apple-converted-space"> </span></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">That’s the truth. I want to be the best, so stressing and worrying is what I do, so I brought the negative with me and let the shitty rain, long wait at the restaurant chaos of our life surface into our only day with each other.</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">🤦♂️It took her walking away from me in anger and ditching me for me to realize I had it all wrong.<span class="Apple-converted-space"> </span></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">😍My wife told me one thing that stuck to me…</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">“Mike, I don’t care about our chaos, our stress, you working harder…I JUST WANT YOU!”</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">🙌🏻This was my ahaa moment, that realization that not only was I being cyclical of what I preach, but I’ve been focusing on the wrong things all this time!</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">❌It’s not what she wants.<span class="Apple-converted-space"> </span></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">❌It’s not about the money, the perfect life, the perfect ANYTHING.</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">❤️It’s that she wants her husband. She wants ME.<span class="Apple-converted-space"> </span></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">And through the last two years, I’ve been ripped to pieces, chewed up, spit out and eaten again…so it has been easy for me to lose sight.<span class="Apple-converted-space"> </span></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">But the 💯vision is clear, God has a plan. Being overworked and stressed gets me nowhere, but being there for my wife and family is what matters!</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">There isn’t a second I want to take for granted, and this date night that bright clarity to me might seem relatable to you.</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">❓How many times have you gone with family with the intentions RIGHT but you fail to let go of your stress…</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">I’m a slow work in progress, in terms of being a family man…but my god I wouldn’t know what to do if I didn’t have Meg there to bring me back and remind me it’s not always about MORE.<span class="Apple-converted-space"> </span></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">So many of us men struggle to realize that and think their families want more money and more work from you, when all they really want is a hug.</p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">On the way home the sky then reminded me that God is in control. I may be broken, but the pieces are lining up to form something great. <b>Some of us just have to allow it to be listened to.</b></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><br /></b></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b>Take time today to listen, allow yourself time to be free from stress and God's direction to soak in.</b></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><br /></b></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b>Happy Sunday! </b></p><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib9C641nDFucswLPmqntucI3995gmquKTUjgHxHyssbBv4Car2tclDQe_iryzBvVAdqw-3baqq6wbgiEVXoD9dlNmGRPiBt4IToX0DWenogbxecCY5V_RfLYEgxVNGDMxWTPPoPF1NrIA/s2048/IMG_7406.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib9C641nDFucswLPmqntucI3995gmquKTUjgHxHyssbBv4Car2tclDQe_iryzBvVAdqw-3baqq6wbgiEVXoD9dlNmGRPiBt4IToX0DWenogbxecCY5V_RfLYEgxVNGDMxWTPPoPF1NrIA/w376-h320/IMG_7406.jpeg" width="376" /></a></div><br /><p class="p3" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-58790435399158193782021-10-03T13:50:00.001-04:002021-10-05T19:29:53.697-04:00The RAW truth.....what it means to be a MANI've been working on a new research topic for a magazine article coming up. <div><br /></div><div>Interestingly enough, it had me sidetracked into a new blog I wanted to make a post about, simply because of how relatable it is.</div><div><br /></div><div>For me at least, because I am NOT afraid to come out and say it....</div><div><b><i><br /></i></b></div><div><b><i><span style="color: #2b00fe;">I was a physical and emotional wreck. </span></i></b></div><div><b><i><br /></i></b></div><div>You see, as men....we are told to wear special hats....these hats have iron and grit built-in, and fear that is swallowed so far low that not even the <b>new Halloween movie can pull out. </b></div><div><br /></div><div>Our lives are supposed to be just that....TOUGH.....we are supposed to wear masks up covering our deep issues, because...after all...we are born to be MEN and tough!</div><div><br /></div><div><b><span style="color: red;">We don't talk about our emotions and our feelings. </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">We don't complain about our health. </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">We don't make excuses. </span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b><span style="color: red;">We just DO!</span></b></div><div><b><span style="color: red;"><br /></span></b></div><div><b>We DO all this hiding and tend to bury our true feelings until our wives peel it out of us or cause an argument 😂.</b></div><div><b><br /></b></div><div>You see, over the years....my wife watched me change. She saw my health decline. She witnessed EVERYTHING that has happened step by step. </div><div><br /></div><div>Opening OAF was my dream....I was 21 and ecstatic. I could be worked to death. Heck, I remember doing 4am-10pm all week.....I remember unloading HUNDREDS of pieces of equipment off trailers and assembling with a friend all by myself then going into training all day. </div><div><br /></div><div><b><u><span style="color: #ff00fe;">I remember doing 10 sessions a day and leaving each one with a bigger smile than when I started! </span></u></b></div><div><b><u><span style="color: #ff00fe;"><br /></span></u></b></div><div><span>Each year, I was given advice and rules to follow from my coaches that were to help me grow and be the best I could....<b>so I listened. </b></span></div><div><span><br /></span></div><div><span>Whether it was good advice or not, I was too young to care. I just wanted to make something of myself doing what I loved doing and changing lives. I didn't know much about business so I leaned on my coaches to help.</span></div><div><span><br /></span></div><div><span>But each year became increasingly harder.....</span></div><div><span style="color: red;"><br /></span></div><div><span style="color: red;">Why? </span></div><div><span><i><b><br /></b></i></span></div><div><span><i><b>- Stress......Stress.....STRESS.....<span style="font-size: medium;">STRESS......</span><span style="font-size: large;">STRESS......</span><span style="font-size: x-large;">STRESS</span></b></i></span></div><div><br /></div><div>I loved changing lives, training, and having energy.....but I let my business run ME and I listened to IT instead of what I NEEDED.</div><div><br /></div><div>The end result was me doing pieces I did NOT enjoy, missing out on the feeling of making an IMPACT, and letting go of the TRUE love that I did....the TRAINING.</div><div><br /></div><div>Over the years, my wife watched in silence as I would go into work at 4:24 am(yes it was that exact time), come home at 12 for my dog, then in from 2-5:30....shove food down while answering calls, emails and client needs.....then sticking myself in my office for 6-10pm doing work to help the gym either grow or help my members be happy and get where they want. </div><div><br /></div><div>My point in all this...</div><div><br /></div><div><span style="color: #0b5394; font-size: large;"><b>WE AS MEN SACRIFICE OUR LIVES FOR OUR HEALTH</b></span></div><div><span style="font-size: large;"><br /></span></div><div>We give up our health to make sure others are taken care of, just like a lot of women....and even worse....some of us just don't talk about it.</div><div><br /></div><div>I've learned the hard way and found out how important HEALTH is to us guys. I may have looked healthy, but I was FAR from it. SEVERE gut inflammation, depression, anxiety, low self-esteem, DANGEROUS testosterone levels, thyroid levels and other key hormones controlling my body and mind. </div><div><br /></div><div>Don't believe me....For 7 years I've been to doctors across the country in HOPES of them telling me I had something seriously wrong....because I had no idea why I kept having so much pain sending me to the hospital each month it seemed. </div><div><br /></div><div><b><i>THOUSANDS of dollars on doctor's visits</i></b> I am so in debt now for.....when a lot of this has come to my OWN conclusion that it is NOT Crohns, it's NOT SIBO, it's not IBS, it's not a parasite or allergy....</div><div><br /></div><div><b><span style="color: #674ea7; font-size: large;">It's STRESS</span></b></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKiKcyv3kmE_OEHEQbEnoDu9rYO2SnjujdAxc1LHlXwM183k1Dn6ZD3VEqxZg2mBjZ6jH5qFtmYwViyDTJ1WSbjYh8gVFLC4SvMgY1MJsHuBLU1pjfb9Zuv4KS7S5_RIienIPnkAI1AoE/s2048/C6ED2D6D-6269-43D1-BF78-53B2CB6A3C2B.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="2048" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKiKcyv3kmE_OEHEQbEnoDu9rYO2SnjujdAxc1LHlXwM183k1Dn6ZD3VEqxZg2mBjZ6jH5qFtmYwViyDTJ1WSbjYh8gVFLC4SvMgY1MJsHuBLU1pjfb9Zuv4KS7S5_RIienIPnkAI1AoE/s320/C6ED2D6D-6269-43D1-BF78-53B2CB6A3C2B.JPG" width="320" /></a></div><br /><div><br /></div><div><br /></div><div>All from doing what I THOUGHT was right....and it ultimately sunk me further away from my TRUE self and my family. </div><div><br /></div><div>So why is it that we guys ALWAYS want to hide from the truth? Why is it that EVEN THOUGH we might be suffering inside, that we tend to hold up a wall and not talk about it? </div><div><br /></div><div>I am doing a new research topic on this and found the same things with men not admitting to the deep issues they might be having. </div><div><br /></div><div>WE ALL get one life, and it's about time you make time to live yours.....</div><div><br /></div><div>Wasting time gets you nowhere but deeper in the hole and further away from what matters.</div><div><br /></div><div><span style="color: red; font-size: large;"><b>YOU</b></span></div><div><span style="color: red; font-size: large;"><b><br /></b></span></div><div><b>It might have taken me a decade to figure this out, but I have now, and I am not looking back.</b></div><div><b><br /></b></div><div>So for all you dads and men out there, don't be afraid to loosen up that wall. Don't be afraid to take care of yourself. Don't be fearful of thinking you are too FAR gone or not able to reach your dream body after 40.</div><div><br /></div><div>I'm here to tell you that 40 is the BEST age to get the body you want! </div><div><br /></div><div>So to wrap up this quick thought, any guy reading this, just take a second to <a href="https://forms.gle/sMD5G6v8REwAQvqr9" target="_blank">answer this 5 question survey....</a></div><div><br /></div><div>And NEVER feel afraid to reach out to me personally. I lived it, breathed it, and know what it's like to live behind a door no one understands.</div><div><b><br /></b></div><div><b>You deserve to be the BEST version of yourself</b></div><div><b><br /></b></div><div><b>Your Coach, </b></div><div><b><br /></b></div><div><b>Mikey </b></div><div><b><br /></b></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw_rjslj0ijqSLgxfaTeFjDi_SFEfrhwULkGn1YKqrqg8wsVcBZiKLNx0_pLgNvHRBt450eZowGH1cAiYAA6oez9PIjXO56GmbQzztHtaYQpo4nVUQPDxnoM-gubI9ZYdn_7o2ThiHsk0/s2048/IMG_7038.heic" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw_rjslj0ijqSLgxfaTeFjDi_SFEfrhwULkGn1YKqrqg8wsVcBZiKLNx0_pLgNvHRBt450eZowGH1cAiYAA6oez9PIjXO56GmbQzztHtaYQpo4nVUQPDxnoM-gubI9ZYdn_7o2ThiHsk0/s320/IMG_7038.heic" width="240" /></a></div><br /><b><br /></b></div>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-66471710300134918192021-09-24T20:52:00.004-04:002021-09-26T17:10:12.301-04:00New study shows exercise cuts your risk of dying from Covid-19 by 2.5x.<p> <span style="font-family: Arial; font-size: 12pt; white-space: pre-wrap;">This is something you need to know … and it’s NOT something that the news is actively covering or that you’ll hear a lot about. </span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMdjYaZKvpyh0PU7SO1J1Ta9plTPAr_vy9b3UU4wZJZ2Wr_7evTV6sQ0v9TZNVtgiFRtuZHXhaMPhwieCR-EM-S-ZM52JC9TrCS_mdAIxBwWcqAbMuN3K4ueVx6yuC3KErbtqqgnRKOt4/s625/1743539_10151867636812551_650489742_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="417" data-original-width="625" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMdjYaZKvpyh0PU7SO1J1Ta9plTPAr_vy9b3UU4wZJZ2Wr_7evTV6sQ0v9TZNVtgiFRtuZHXhaMPhwieCR-EM-S-ZM52JC9TrCS_mdAIxBwWcqAbMuN3K4ueVx6yuC3KErbtqqgnRKOt4/s320/1743539_10151867636812551_650489742_n.jpg" width="320" /></a></div><br /><span style="font-family: Arial; font-size: 12pt; white-space: pre-wrap;"><br /></span><p></p><span id="docs-internal-guid-b54ec394-7fff-3e36-e303-080f8b0d25a8"><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">A new study of </span><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">48,440 Covid patients in California</span><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> shows that the people who were consistently </span><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">inactive</span><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> during the 2 years before the pandemic were </span><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">more likely to</span><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">:</span></p><br /><ol style="margin-bottom: 0px; margin-top: 0px; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Be hospitalized</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Admitted to intensive care units</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: decimal; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Or, die (compared to patients who regularly met physical activity guidelines). </span></p></li></ol><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">IN FACT: besides age, pregnancy, and having an organ transplant, </span><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">being sedentary was linked to the HIGHEST chance of being hospitalized!</span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">The study was published in the British Journal of Sports Medicine. (You can read the study here: </span><a href="https://bjsm.bmj.com/content/early/2021/04/07/bjsports-2021-104080" style="text-decoration-line: none;"><span style="color: #1155cc; font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">https://bjsm.bmj.com/content/early/2021/04/07/bjsports-2021-104080</span></a><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">)</span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">The researchers created three categories:</span></p><br /><ul style="margin-bottom: 0px; margin-top: 0px; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Working out 150 minutes or more a week (the amount recommended in US guidelines)</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Getting some activity (11-149 minutes a week, or working out but not being consistent)</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Being consistently inactive (0-10 minutes a week)</span></p></li></ul><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Here’s what they discovered:</span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">People who were INACTIVE (not exercising at all):</span></p><br /><ul style="margin-bottom: 0px; margin-top: 0px; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Had </span><span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">1.73 times</span><span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> HIGHER odds of ending up in the ICU</span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Had </span><span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">2.49 times</span><span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> HIGHER risk of dying</span></p></li></ul><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">compared to those who met US activity guidelines.</span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Not only that ... but people who got SOME EXERCISE but didn’t meet guidelines consistently:</span></p><br /><ul style="margin-bottom: 0px; margin-top: 0px; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Had </span><span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">1.58 times H</span><span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">IGHER odds ending up in the ICU, </span></p></li><li aria-level="1" dir="ltr" style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: disc; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">And had </span><span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">1.88 times</span><span style="font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> greater odds of death </span></p></li></ul><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">than regular exercisers.</span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">QUESTION: </span><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">So according to this study, what’s one thing you can do to put yourself in the best possible position for COVID? </span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">ANSWER: </span><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Exercise just 150 minutes per week. (which you can do in just 30 minutes, 5 days a week!) </span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Get your friends and family on board, too … so we can ALL be healthier, together. </span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: red;">If you need help getting started, please reach out to see HOW you can train with me online or in person! I am starting up a NEW 12 week program for guys who have lost their way with their health and need FINE tuned. </span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: red;"><br /></span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: red;">It will be something SUPER special!</span></b></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"></p><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Doing what you can to be </span><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">PRO</span><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">ACTIVE is one of the best things you can do for yourself and your loved ones. </span></p><div><span style="font-family: Arial; font-size: 12pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div></span>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-86939662715788937522021-08-17T20:13:00.001-04:002021-08-17T20:15:24.797-04:00Daycare nightmares + My Random Training Thoughts <p><b> How is everyone? </b>It's been a challenging week as many of us prep for the new school year and getting all our ducks aligned....</p><p>Problem is, many of us still don't have ANY idea of where or what our kids are doing next week....from what I hear at least.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje0cEVOAcsdAQbkJ4JVHi488QN0osBA7rjhUuNNQ2dhAkNdwMCTFOc-mo0lq5M9gl_9qxj2vWASCjAzRNlUwKn3mUx_bn1CqXfEkAuAx805rbeW979wGM4xboQXM3uTALHPLbO5hY60CY/s2048/IMG_6830.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje0cEVOAcsdAQbkJ4JVHi488QN0osBA7rjhUuNNQ2dhAkNdwMCTFOc-mo0lq5M9gl_9qxj2vWASCjAzRNlUwKn3mUx_bn1CqXfEkAuAx805rbeW979wGM4xboQXM3uTALHPLbO5hY60CY/s320/IMG_6830.jpeg" width="240" /></a></div><br /><p><br /></p><p>We've been forced to use the whole "daycare" method with Noah and Ellea. While at first we had a sense of relief, it quickly turned into a bit of chaos in a matter of 5 days.</p><p>Noah came home with a cold that lead to an ear infection.....that was trip # 1 to urgent care.....</p><p>Monday Ellea came home with Hand Foot Mouth......that was trip # 2.</p><p>All while it being Meg's first week back at school and me undergoing this new health protocol to get myself back feeling better....so it just seemed to be perfect timing for all this.</p><p><br /></p><p>But one thing I've come to find is that there NEVER is a good time. It's just what you make of it. Meg and I have learned in the last year how to deal with stress and uncertainty. It's something that we often can't control yet SO MANY of us point blame and try to deal with the problems and place blames. </p><p>This vicious cycle can just dig your mental state further from where it needs to be. So instead of fixating on all the bad, we shifted our focus to what we have to be thankful for and how we can adapt to put our kid's health first.</p><p><br /></p><p>Which brought me to my random thought for the day about parents and their children when it comes to specialization at a young age. <b>Simply put, putting all your eggs in one basket.</b></p><p><br /></p><p>I'm not a fan. Having your kids focused on one sport at a young age is something that offers minimal rewards long term. Now, location and school size can play a part because some offer sports in the same season, BUT regardless, giving your child the chance to experiment and find where their passion lies is perfectly fine. </p><p><br /></p><p>Where it becomes a problem is if parents begin forcing unrealistic expectations in multiple areas. Having them doing too much too quickly can backfire, so ultimately you want to shift their training towards what they enjoy.</p><p><br /></p><p>Over the years as a trainer I've even had athletes come out and say that their sport is no longer fun and it's draining and a "chore." </p><p><br /></p><p>Now, there is a lot to blame here, but it can begin with <b>how you introduce athletics to them at an early age.</b> Forcing them to like basketball because you were a Divison One stud isn't the best practice. As a kid, let them explore and get a variety of sports to challenge their proprioceptive abilities to further their neurological stimulation and strength. </p><p><br /></p><p>Each sport offers different magnitudes of training which can only benefit them as they develop. </p><p><br /></p><p>Did you play multiple sports as a kid? At what age did you find your "specialized" interest...</p><p><br /></p><p>Agree/Disagree, I just hope you get my point and take-home message that childhood development athletically should be wanted and natural not forced and trained. </p><p><br /></p><p>Have a great week!</p><p> </p>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-37004123284369625332021-07-11T16:00:00.001-04:002021-07-11T16:00:25.716-04:008 Good Supplements You Should Be Eating/Taking!<div class="separator"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYljPUmjOdue00_udN-UTtM3u67O-1dAu5hE3vjedv3gQJP6-vELBeuN7WDeWlL912XoaG7aW4mST7-CySpmMAyagDij_v_f8qSdZeFdOdWlbilUG8UmRQ2PtNh1HF5SQwaSNZF9dKNPY/s940/1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="788" data-original-width="940" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYljPUmjOdue00_udN-UTtM3u67O-1dAu5hE3vjedv3gQJP6-vELBeuN7WDeWlL912XoaG7aW4mST7-CySpmMAyagDij_v_f8qSdZeFdOdWlbilUG8UmRQ2PtNh1HF5SQwaSNZF9dKNPY/s320/1.png" width="320" /></a></div><br /><p><br /></p><p><br /></p><p><br /></p><p> A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 supplements worth taking in my opinion.</p><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544"><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><br /></div></div><br /><br /></span><div><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544">1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.<br /><br /><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_XEpOFH-JIGPT91gRrmArHjFDlrnPX9cDcDUfvFcEny608fcnhMTFixEjHlff9GRZCDjGsiziyFtCeL3pj6NL8pGhWlN9J-wwY6gpkQL3xILvkRs4t2R1UNRGIMogB5e4EaFfXLlP710/s940/2.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="788" data-original-width="940" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_XEpOFH-JIGPT91gRrmArHjFDlrnPX9cDcDUfvFcEny608fcnhMTFixEjHlff9GRZCDjGsiziyFtCeL3pj6NL8pGhWlN9J-wwY6gpkQL3xILvkRs4t2R1UNRGIMogB5e4EaFfXLlP710/s320/2.png" width="320" /></a><br /><br /><br /><br /><br />2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue. It has MANY known benefits that can be helpful for strength, stamina and even recovery!</span><div><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhODBQUo5cD7Xi97Uk8cf6mot8rix4IJ6ENZMSo4n3gTBqsSjAylrF6uCVVgBIQi3_nsukXGzS3E9pJF-PjIWOy9t4IsIis29rrMya08yb6cixVdGXdsRkNul0XzxAc5WGoux65-3NnKv8/s940/3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="788" data-original-width="940" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhODBQUo5cD7Xi97Uk8cf6mot8rix4IJ6ENZMSo4n3gTBqsSjAylrF6uCVVgBIQi3_nsukXGzS3E9pJF-PjIWOy9t4IsIis29rrMya08yb6cixVdGXdsRkNul0XzxAc5WGoux65-3NnKv8/s320/3.png" width="320" /></a></div><br /><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544"><br /></span></div><div><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544"><br /></span></div><div><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544"><br /></span></div><div><br /></div><div><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544">3. Pre Workout - Pre-Workout is a proprietary blended clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods. While I do not suggest pre-workouts to "get you through workouts" for making up a loss on sleep, I think it is good to have as a supplement to a healthy regimen. If you want my advice, stick to a natural based one with a label that clearly states all the ingredients. I love Legion's Pulse. You can <a href="https://bit.ly/36MeDA9" target="_blank">check it out here</a>. Use code MJOVER.</span></div><div><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLNBLOILDaFtogJJj2pSWiLzBi6WOHlzVKHFH4griWWaFwwhGM-08nloivkuO7ZImu_okRaAiYsCWJid2WBLe4TaBTRp3GGi70F9FJdBdEmurmjN_HqmKnBq4KxswVNkDJmaLXTuGbUPo/s940/4.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="788" data-original-width="940" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLNBLOILDaFtogJJj2pSWiLzBi6WOHlzVKHFH4griWWaFwwhGM-08nloivkuO7ZImu_okRaAiYsCWJid2WBLe4TaBTRp3GGi70F9FJdBdEmurmjN_HqmKnBq4KxswVNkDJmaLXTuGbUPo/s320/4.png" width="320" /></a></div><br /><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544"><br /></span></div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><br /></div><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544"><br />4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.<br /><br /><br /><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2jEW_zJwxODyGpBxlkrA7eXJBtZPoJh0LlcIQg15dg1ccOpPJFac7EWlPY_o4PDb9hClh7vQXoxJ5FYbMiU4BfZ0-eTXcm8pQMwPC2Q-w7v6OxeL9T22Hbt2NeY3SWbMwyNa50hhUypU/s940/5.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="788" data-original-width="940" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2jEW_zJwxODyGpBxlkrA7eXJBtZPoJh0LlcIQg15dg1ccOpPJFac7EWlPY_o4PDb9hClh7vQXoxJ5FYbMiU4BfZ0-eTXcm8pQMwPC2Q-w7v6OxeL9T22Hbt2NeY3SWbMwyNa50hhUypU/s320/5.png" width="320" /></a><br /><br /><br /><br /><br />5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis. I suggest looking for a quality protein with the NSF label! You can <a href="https://bit.ly/36MeDA9" target="_blank">click here</a> to get my favorite at <b><span style="color: red;">20% off using code MJOVER. </span></b><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvxRGTarXACJlde8ghHL0HflLdoYRyAuMf5mjH63aUuIOEwIZb1NQqHhCTBzOgVMPwMmrAlCGA-9vi6__87R4eutslmGuJHj23ZV8G5FeJeZbGBAflGhL8fkDdt5OpkP5WrvL1g_AVDU0/s1090/Screen+Shot+2021-07-11+at+3.37.51+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1090" data-original-width="674" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvxRGTarXACJlde8ghHL0HflLdoYRyAuMf5mjH63aUuIOEwIZb1NQqHhCTBzOgVMPwMmrAlCGA-9vi6__87R4eutslmGuJHj23ZV8G5FeJeZbGBAflGhL8fkDdt5OpkP5WrvL1g_AVDU0/s320/Screen+Shot+2021-07-11+at+3.37.51+PM.png" /></a><br /><br /><br /><br /><br />6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.</span></div><div><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj35znLc7_lRz2g3NYsVey039fB_vkg1VI1I6hNyO5vZ66eYAS559dR8_RM4CZLm2wuTO8qFjIGTpErlo_saSULkI9xADslPxHMkeu5PgAihw82qXq3NA5z8wQojgxtgqzogM3F1elNvHc/s940/6.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="788" data-original-width="940" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj35znLc7_lRz2g3NYsVey039fB_vkg1VI1I6hNyO5vZ66eYAS559dR8_RM4CZLm2wuTO8qFjIGTpErlo_saSULkI9xADslPxHMkeu5PgAihw82qXq3NA5z8wQojgxtgqzogM3F1elNvHc/s320/6.png" width="320" /></a></div><br /><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544"><br /></span></div><div><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544"><br /></span></div><div><br /></div><div><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544"><br />7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan. For training, it can reduce fatigue and help you train longer and harder. </span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLZzrDmzFCssN9-5T1q7vfQtEw6SeStqmEzav4j1CMPkjQROkDYap99fJXecrb-Lc_xMlSgMWYDnPmt86-ayMAH-wwx5Q_EHeOrj8dooa3Dx-qxszYqS1AYXl6X-CMrZz9L2rsUfsTygg/s940/7.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="788" data-original-width="940" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLZzrDmzFCssN9-5T1q7vfQtEw6SeStqmEzav4j1CMPkjQROkDYap99fJXecrb-Lc_xMlSgMWYDnPmt86-ayMAH-wwx5Q_EHeOrj8dooa3Dx-qxszYqS1AYXl6X-CMrZz9L2rsUfsTygg/s320/7.png" width="320" /></a></div></div><div><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544"><br /><br />8. Vitamin D - Vitamin D is essential for your skin. It is necessary for bone growth, mineral metabolism, and immune health. It can aid in hormonal support and assist in repair and recovery from your training. </span></div><div><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544"><br /></span></div><div><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgahmRqHR_APZ1fUdkc_Jzff4R1PzPM_Au9bHBJeQ7uWkIYiISKyy33U7rKenisYPD8vnZKXQA3OSuAM2lM5x6sf-3vAqHyeLA2vvkqMkLoyERtHWk32yShY0BeuP_sD6rQzIZueZziOcs/s940/9.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="788" data-original-width="940" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgahmRqHR_APZ1fUdkc_Jzff4R1PzPM_Au9bHBJeQ7uWkIYiISKyy33U7rKenisYPD8vnZKXQA3OSuAM2lM5x6sf-3vAqHyeLA2vvkqMkLoyERtHWk32yShY0BeuP_sD6rQzIZueZziOcs/s320/9.png" width="320" /></a></div><br /><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544"><br /></span></div><div>Remember, nothing beats getting a lot of your vitamins and minerals from whole food sources, but having these in addition can be a great supplement. </div><div><span data-orgid="1290282195256782849" data-room-id="room_fa2057e2dcc8014da295e48b459e96ec" data-story-id="story_cc2c41d907189b9a419320297602d30c" data-text="A well-balanced diet and a healthy lifestyle that includes enough sleep should be enough to provide most people with the energy they require for their daily activities. Athletes, on the other hand, push their bodies to their limits and may require an energy boost. Here are the 8 best supplements worth taking.
1. Beta - Alanine - Beta-alanine is a non-essential beta-amino acid that combines with the amino acid l-histidine to form carnosine, a di-peptide. More carnosine content has been shown in studies to improve athletic performance by buffering lactic acid buildup.
2. Kre-Alkalyn (Creatine) - Creatine is made up of three amino acids: methionine, arginine, and glycine. Creatine is synthesized naturally in your body by the liver and kidneys, but the majority is stored in muscle tissue.
3. Pre Workout - Pre-Workout is a proprietary blend-free, clinically dosed pre-workout formula that combines high-quality sports nutrition with antioxidant-rich superfoods.
4. Vitamin B12 - Vitamin B12 is required for the proper development and function of the brain, nerves, and red blood cells, among other things.
5. Protein - Protein is in charge of delivering essential amino acids that aid in the muscle building and rebuilding process, also known as muscle protein synthesis.
6. Iron - In females experiencing tissue depletion, iron deficiency has also been shown to reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.
7. Taurine - Taurine is an effective therapeutic agent for congestive heart failure, and it is approved for use in the treatment of congestive heart failure in Japan.
8. Vitamin D - Vitamin D is a pro-hormone that is produced by your skin. It is necessary for bone growth, mineral metabolism, and immune health.
Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9" data-timestamp="1625815378407" data-userid="1290282195252588544"><br /><br />Reference: Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition vol. 14 36. 13 Sep. 2017, doi:10.1186/s12970-017-0192-9</span><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><br /><br /><br /></div></div>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-41371839457655079032021-06-27T16:47:00.004-04:002021-06-27T16:54:04.657-04:00Training FASTED the best for fat loss⁉️<p><b><span style="font-size: large;"> </span></b></p><p><b></b></p><div class="separator" style="clear: both; text-align: center;"><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQFYYqRF3F1Poz7cO_i-H7hkVaM3iK_iFs8nhmaaM3o__CWATtfCZZ1gNpVDc8eBdpswz7te6LHlaQZqIYbDFZSKghBnU4tW9e0vjWe32p-kQeCEqFqfVI8UmYyjX3TOsvQJ5wow5TMu8/s1280/Black+and+Yellow+Workout+Exercise+YouTube+Thumbnail+.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="1280" height="269" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQFYYqRF3F1Poz7cO_i-H7hkVaM3iK_iFs8nhmaaM3o__CWATtfCZZ1gNpVDc8eBdpswz7te6LHlaQZqIYbDFZSKghBnU4tW9e0vjWe32p-kQeCEqFqfVI8UmYyjX3TOsvQJ5wow5TMu8/w478-h269/Black+and+Yellow+Workout+Exercise+YouTube+Thumbnail+.png" width="478" /></a></b></div><b><br /><span style="font-size: large;"><br /></span></b><p></p><p><b><span style="font-size: large;"><br /></span></b></p><p><b><span style="font-size: large;">It amazes me that people still are so keyed in on fasted training to drop body fat.</span></b></p><p><br /></p><p><span style="font-family: arial;">While personally, I do train prior to eating....I don't do it for the simple thinking it will <i>"lean me out"</i> or help my six pack get here quicker. I do it because of a personal preference of liking to train with less in my stomach because I don't feel logged down.</span></p><p><span style="font-family: arial;"><br /></span></p><p><span style="font-family: arial;">If I am doing tons of cardio, I am eating prior or drinking as I train, but for everyone who thinks training fasted is the key to dropping pounds quicker....let me show you some research.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><span style="font-family: arial;"><br /></span><p></p><p><span style="font-family: arial;">First, many may think it will <b>help you regulate your total calories for the day</b>....</span></p><p><span style="font-family: arial;"><br /></span></p><p><span style="font-family: arial;"><span style="background-color: white; color: #212529;">In a study of otherwise healthy normal weight males, running for an hour on a treadmill at 70% VO2 max compared to either fasted or after a standardized test meal (30% daily energy intake and mostly carbohydrate) noted that fed exercise suppressed appetite to a greater degree than fasted (both more effective than control) but there </span><span style="background-color: white;"><span style="color: red;">was no significant differences in whole-day food intake.</span></span></span></p><p><span style="background-color: white;"><span style="font-family: arial;">So basically this is saying that yes you may initially eat less...you will pay for it later. Have you ever gone out and did some serious training and not feel hungry or eat beforehand, but later that day or the next day you feel like you can't get enough in you?</span></span></p><p><span style="background-color: white;"><span style="font-family: arial;">This study backs that theory up!</span></span></p><p><span style="background-color: white;"><span style="color: #2b00fe; font-family: arial; font-size: large;">Now, in terms of exercise PERFORMANCE....</span></span></p><p><span style="font-family: arial;"><span style="color: red;"><span style="background-color: white;">As I mentioned earlier, higher intense training requires more energy and will be beneficial to be fed. </span></span><span style="background-color: white; color: #212529;">During maximal exercise attempts (which may include intense resistance training or high intensity interval training) being fed with carbohydrates appears to be more beneficial than fasted training for the purpose of enhancing adaptations to training.</span></span></p><div><span style="background-color: white; color: #212529;"><span style="font-family: arial;">Makes sense, when you are using primarily glucose for energy, you will need your body to have fuel or it will be unable to perform at the level you need.</span></span></div><p><span style="background-color: white; color: #212529;"><span style="font-family: arial;">However, In submaximal exercise, there may be no differences at all between fasted and fed training. </span></span></p><p><span style="background-color: white;"><span style="color: #2b00fe; font-family: arial; font-size: large;">For Those Who Think it Will Help Them Burn More Fat...</span></span></p><p><span style="background-color: #ebfcff; color: #212529;"><span style="font-family: arial;"><br /></span></span></p><p><span style="font-family: arial;"><span style="background-color: white; color: #212529;">There is no significant difference in energy expenditure between fasted and fed training as assessed by treadmill running, although RER was lower in fasted (indicative of more fatty acid utilization; fed state consumed a large number of carbohydrates).</span><span style="background-color: white; color: #212529;"> </span><span style="background-color: white; color: #212529;">This increase in fat utilization may underlie the anti-lipidemic benefits of exercise (normalizing the increase of blood lipids that occurs with excess dietary intake of lipids), which does not occur when carbohydrates are preloaded</span><span style="background-color: white; color: #212529;"> </span><span style="background-color: white; color: #212529;">nor is it related to the Glycemic Index of the carbohydrate source.</span><span style="background-color: white; color: #212529;"> I</span><span style="background-color: white; color: #212529;">ndirectly, since there are no changes in </span>metabolic rate<span style="background-color: white; color: #212529;"> while a greater percentage of energy comes from fatty acids this reduces glucose oxidation and attenuates the rate of glucose drops induced by endurance exercise (risk of hypoglycemia) when measured over 6 weeks. </span></span></p><p><span style="background-color: white; color: #212529;"><span style="font-family: arial;">What does this mean?</span></span></p><p><span style="background-color: white; color: #212529;"><b><i><span style="font-family: arial;">Essentially, you may be using more fat as fuel but it does not conclude in any backed up study that it will over time result in more fat loss than training fed when calories are created equal throughout the day.</span></i></b></span></p><p><span style="background-color: white; color: #212529;"><span style="font-family: arial;">One study comparing prolonged cardio exercise in the morning in either a fed or fasted state over 50 days noted that although both groups resulted in a loss of body fat, fed resulted in more weight loss (2.6%) while fasted resulted in less overall weight loss (1.9%) while was able to reach a statistically significant reduction in body fat loss (6.2%) relative to no significant change in fed cardio.</span></span></p><p><span style="background-color: white; color: #212529;"><span style="font-family: arial;"><br /></span></span></p><p><span style="background-color: white; color: #212529;"><span style="font-family: arial;">Additionally, another study comparing 6 weeks of fasted or carbohydrate preload training failed to note any significant differences in fat mass or body mass in physically active males given a standardized diet.</span></span></p><p><span style="background-color: white; color: #212529;"><span style="font-family: arial;"><br /></span></span></p><p><span style="background-color: white; color: #212529;"><span style="font-family: arial;">So a lot of this "training fasted" to get leaner is a bunch of crap if you ask me....and why some people believe it works is simply because it...well...again, has them eating LESS because they are skipping a meal or snack that puts them into a deficit....AKA....WEIGHT LOSS!</span></span></p><p><span style="background-color: white; color: #212529;"><span style="font-family: arial;"><br /></span></span></p><p><span style="background-color: white; color: #212529;"><span style="font-family: arial;">If you enjoy training without food and are not doing any insane amounts of cardio, HIIT, or sessions longer than 90 minutes you are perfectly fine training without food. My main argument is saying that if you are doing it to get your summer beach bod here quicker you may be waiting a long, long time or experiencing the effect of just eating less and thinking it is because of your fasted workouts.</span></span></p><p><span style="background-color: white; color: #212529;"><span style="font-family: arial;">At the end of the day, you do what works for you, but science will tell you otherwise if you think that 60 minute elliptical session will get your abs to pop. Total calories over the course of the day, week and month are what matters most when it comes to weight loss.</span></span></p><p><span style="background-color: white; color: #212529;"><span style="font-family: arial;">Maybe I just ruined your "keto" diet plan now too?</span></span></p><p><span style="background-color: white; color: #212529;"><span style="font-family: arial;"><br /></span></span></p><p><span style="background-color: white; color: #212529;"><span style="font-family: arial;">Ooopss! </span></span></p><p><span style="background-color: white; color: #212529;"><span style="font-family: arial;"><b><br /></b></span></span></p><p><span style="background-color: white; color: #212529;"><span style="font-family: arial;"><b>Have a great weekend!</b></span></span></p><span style="font-family: arial;">Deighton K, Zahra JC, Stensel DJ. <a href="https://www.ncbi.nlm.nih.gov/pubmed/22366285"><span class="s2">Appetite, energy intake and resting metabolic responses to 60 min treadmill running performed in a fasted versus a postprandial state</span></a>. <i>Appetite</i>. (2012)<br /></span><p><span style="background-color: white;"><span style="color: red; font-family: arial;"><br /></span></span></p><p class="p1" style="color: #dca10d; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="color: black;"><span style="font-family: arial;">Van Proeyen K, et al. <a href="https://www.ncbi.nlm.nih.gov/pubmed/21051570"><span class="s2">Beneficial metabolic adaptations due to endurance exercise training in the fasted state</span></a>. <i>J Appl Physiol</i>. (2011)</span></span></p><p><span style="background-color: white;"><span style="color: red; font-family: arial;"><br /></span></span></p><p class="p2" style="color: #dca10d; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="color: black;"><span style="font-family: arial;">Trabelsi K, et al. <a href="https://www.ncbi.nlm.nih.gov/pubmed/22248495"><span class="s2">Effects of fed- versus fasted-state aerobic training during Ramadan on body composition and some metabolic parameters in physically active men</span></a>. <i>Int J Sport Nutr Exerc Metab</i>. (2012)</span></span></p>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-51906532231098100332021-06-20T09:37:00.000-04:002021-06-20T09:37:19.102-04:00Happy Father's Day To All My Dads! (An upcoming gift for you! )<h1 style="text-align: center;"><span style="color: #2b00fe;"> HAPPY FATHER'S DAY DADS!</span></h1><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6UlIzdCCCk0Phg0A5JZ2Tz-sPKhEDCLBC3OWeNVeazX_AG6TYKI12klrttpIPB_zYzmzSuqlPFEB0HkG5Ly8cVrQTFRZEcadeD7G0AlflVkGhjMoA0-BseUSfO7KypxN0hso7TkkiS4c/s1080/Minimalist+Happy+Father%2527s+Day+Instagram+Post.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="325" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6UlIzdCCCk0Phg0A5JZ2Tz-sPKhEDCLBC3OWeNVeazX_AG6TYKI12klrttpIPB_zYzmzSuqlPFEB0HkG5Ly8cVrQTFRZEcadeD7G0AlflVkGhjMoA0-BseUSfO7KypxN0hso7TkkiS4c/w325-h325/Minimalist+Happy+Father%2527s+Day+Instagram+Post.png" width="325" /></a></div><br /><span style="color: #2b00fe;"><br /></span></div><div><span style="color: #2b00fe;"><br /></span></div><div>I wanted to make sure I wished you all a wonderful Father's Day. If you are like me, you probably feel like you aged another 10 years in just this past 8-10 months alone.</div><div><br /></div><div>This is why I want to take the time to make this post. I know a lot of you might be struggling. I get it, because I am there.</div><div><br /></div><div>Having 2 infants, a business to re-grow and a constant need of my attention at home and work...my brain sometimes feels like it's going to explode. </div><div><br /></div><div>Can you relate? I've slacked in my fitness, my ability to be a good role model for my kids, and a mentor for my staff because of the stress and anxiety that was built up this year.</div><div><br /></div><div style="text-align: left;"><span style="font-size: large;"><b>Being a dad</b></span> is unlike any other job. You feel like you are loved, appreciated, and looked up to. Heck, some days I work out and flex in front of my boy just so he says "Daddy you are so strong!"</div><div style="text-align: left;"><br /></div><div style="text-align: left;">That feeling melts your heart. Even more so when they mimic or follow you around because they want to be like you, look like you, and act like you! It's so rewarding, whereas many other things in our lives this past year haven't been.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">So take a second to let that sink in! You are a remarkable individual. I learned quickly how dadhood changes our lives. It's funny to now look back at "meatheads" who post being at the gym all day and have BRAND new content on their social media every day...</div><div style="text-align: left;"><br /></div><div style="text-align: left;">While here I am trying to fit workouts in between clients, naps, and Elmo. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">Then getting a video from my wife is like asking to see and talk to the President because of her trying to manhandle to little ones and a camera is just comical sometimes.....</div><div style="text-align: left;"><b><i><br /></i></b></div><div style="text-align: left;"><b><i>So I apologize for the lack of content I've been unable to get to this year,</i></b> but my priority is LEARNING first, sharing second. I want to be the best coach and trainer in the world, so making sure I learn and get smarter is more important to me right now than posting content every day.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">My clients benefit the most, which is why I wanted to even share an idea with you that could truly help you.</div><div style="text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy_w_kPBdNGxX2qgx3_owdNch7xzGKTm3OW8A8Sd6nGZ9qJYJ2AE1iMf3qgretqUqMAiWeFRywzXTxNbqlXURswWLlvvg86ZxmNiZruRfqD-3fIHYQn8vhthnbgAPLjDGsfJqCLpoDgwQ/s960/119261367_10218863706091262_7552338462393559469_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="834" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy_w_kPBdNGxX2qgx3_owdNch7xzGKTm3OW8A8Sd6nGZ9qJYJ2AE1iMf3qgretqUqMAiWeFRywzXTxNbqlXURswWLlvvg86ZxmNiZruRfqD-3fIHYQn8vhthnbgAPLjDGsfJqCLpoDgwQ/s320/119261367_10218863706091262_7552338462393559469_n.jpg" /></a></div><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3Mvw79b8IyZ102m2v-W5FE-NLbMKIVOJ_-OTG0nHfYsZbEml2wFd-XjcpuCPmPcJGdvyB0Xw1xphwtnhKL3gbyfu1baTENJrt_kT7Dmqwrj_kgWrbsJi6hWz8O_qi7dW-o1C4ODqFC9I/s1311/IMG_2812.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1311" data-original-width="1125" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3Mvw79b8IyZ102m2v-W5FE-NLbMKIVOJ_-OTG0nHfYsZbEml2wFd-XjcpuCPmPcJGdvyB0Xw1xphwtnhKL3gbyfu1baTENJrt_kT7Dmqwrj_kgWrbsJi6hWz8O_qi7dW-o1C4ODqFC9I/s320/IMG_2812.jpg" /></a></div><br /><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;">I have been getting A LOT of messages from dads and busy guys who have "lost themselves" and are wanting to reclaim their bodies. They feel stuck, lost and just have no time to be spending 6+ hours a week in a gym....so I have a plan come September and I would love to see if you would like to join in!</div><div style="text-align: left;"><br /></div><div style="text-align: left;">I want to coach and work with busy guys/dads! <b><span style="font-size: large;">One on ONE! </span> I want to get back to my roots of what makes me great and have set times and a structured program for you to get LEAN and STRONG!</b></div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;">Not to mention the best part.....THERAPY! </div><div style="text-align: left;"><br /></div><div style="text-align: left;">The best part about this will be the time we get to hang out, throw weight around, chat about life and get strong together!</div><div style="text-align: left;"><br /></div><div style="text-align: left;">I want to be your leader, your coach and your "dad therapy."</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b><span style="color: red; font-size: x-large;"><i><u>Sound Good? </u></i></span></b></div><div style="text-align: left;"><b><span style="color: red; font-size: x-large;"><i><u><br /></u></i></span></b></div><div style="text-align: left;">I haven't gotten much of the details together but I will offer up to 5 days a week to train with me and I will be capping the group at 25 people so if you are interested and want me to add you to the list just send me bac a message and say HI too! I would love to hear from you! I will personally be taking you through proper lifting blocks to get strong, then cutting phases to lean out.</div><div style="text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNmAcoUoE4F1h3gt3D43u47TMviCBoggHJ35zCAhWiwmDd-IGAWXvFziJN9apOC4_dw126rd3QafbZssZEeyPLxIvBy2nk9vC4zxhLKUSQJrPIzmkuqUhnMI8bPaxfIsnRTr9MgoPoMYI/s1080/Black+Coming+Soon+Brand+Instagram+Post.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNmAcoUoE4F1h3gt3D43u47TMviCBoggHJ35zCAhWiwmDd-IGAWXvFziJN9apOC4_dw126rd3QafbZssZEeyPLxIvBy2nk9vC4zxhLKUSQJrPIzmkuqUhnMI8bPaxfIsnRTr9MgoPoMYI/s320/Black+Coming+Soon+Brand+Instagram+Post.png" /></a></div><br /><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;">No more guessing and wondering how to do alone. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">Best of all, you can even join in if you are NOT local. I will be have a personal group page where we can all talk, get ideas and work to get healthier together, so if you are not local you can still train with me as I would have the programs online as well!</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Being a dad is HARD work, and it requires you to be a role model and also be strong! There is nothing worse than feeling too tired to play with your kids when they ask....</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Or even worse....</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Be unable to physically. I don't want that for you or anyone, so this Father's Day...I hope you get some time with your family and time to think about your health and where it is currently and where you want it to go....</div><div style="text-align: left;"><br /></div><div style="text-align: left;">If it's UP, I can be your man. If you are new to knowing about me....you <a href="https://linktr.ee/mjo_oaf" target="_blank">can even head here </a>to see a bit of what I do.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Anyways, I am wishing you all the BEST Father's Day ever and truly hope you get everything you ask for this year!</div><div style="text-align: left;"><br /></div><div style="text-align: left;">If you are open to training this fall, shoot me a message....</div><div style="text-align: left;"><br /></div><div style="text-align: left;">And if you even just want to check in and say hi, let me know! I would love to hear from you! Us dads need to stick together and I would love some small talk with you all! </div><div style="text-align: left;"><br /></div><div style="text-align: left;">If there is anything at all I can do, just let me know! </div><div style="text-align: left;"><br /></div><div style="text-align: left;">Okay, time to go watch Mickey and get breakfast going! Then maybe some cardio today before I eat something yummy!</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Are you guys getting 16oz STEAKS? Pizzas? What's on the menu? </div><div style="text-align: left;"><br /></div><div style="text-align: left;">Maybe a good shot of bourbon! LOL</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Happy Father's Day!</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Coach Mikey </div><div style="text-align: left;"><br /></div><div style="text-align: left;">PS - If you want a FREE kick-butt KB workout to do today, <a href="https://www.pagepreview.link/ef33b023206a48b324c5" target="_blank">click here</a>. I got you covered! </div><div style="text-align: left;"><br /></div><div style="text-align: left;">Or knock out this Upper Body Day:</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><ul class="ul1"><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span style="color: red;"><u><span class="s1" style="font-family: Menlo; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>UPPER BODY WORKOUT</u></span></b></li></ul><div><span style="color: red; font-family: Helvetica Neue;"><b><u><br /></u></b></span></div><ul class="ul1"><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span class="s1" style="font-family: Menlo; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>A1. Arnold press, drop-set</b></li><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span class="s1" style="font-family: Menlo; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>A2. Dumbbell overhead press, drop-set</b></li><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span class="s1" style="font-family: Menlo; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>B1. Rear delt flye, drop-set and partials</b></li><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span class="s1" style="font-family: Menlo; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>B2. Front plate raise</b></li><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span class="s1" style="font-family: Menlo; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>C1. Reverse cable flye, with partials</b></li><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span class="s1" style="font-family: Menlo; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>C2. Lateral dumbbell raise</b></li><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span class="s1" style="font-family: Menlo; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>C3. Dumbbell front raise</b></li><li class="li1" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><span class="s1" style="font-family: Menlo; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>D. Face-pulls</b></li></ul></div>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-72601951727069877312021-06-06T20:56:00.003-04:002021-06-06T20:56:47.327-04:00Coming End Of Summer/Early Fall....You Can Reserve Now.<p> <span style="background-color: white; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; font-weight: 700;">Hi everyone!</span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">How was you weekend?</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">The heat arrived, and it certainly makes me wish we had a pool to be by!</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">Noah and Ellea are great, although Ellea is teething quite a bit which makes her cry and Noah doesn’t understand why so then thinks it’s okay to also 🤦♂️…<br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none !important; padding: 0px;" /></p><figure class="redactor-component" contenteditable="false" data-redactor-type="image" style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; clear: both; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 1rem; outline: none !important; padding: 0px; position: relative;" tabindex="-1"><img data-image="q4rfd6yn68ri" height="114" src="https://storage.googleapis.com/onboardme/uploads/media/5061/all/om-image-1623026926-4589259-5061.png" style="background-repeat: no-repeat; border-style: none; box-sizing: border-box; height: 194px; margin: 0px; max-width: 100%; outline: none !important; padding: 0px; vertical-align: middle; width: 363.115px;" width="214" /></figure><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none !important; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">But we couldn’t be more blessed and are living the chaos stage best we can!</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">👉🏼But my point for today’s email is to reach out and see how many of you might be interested in training with me this fall…</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">You see, if you’ve come to know me, you know I am greatest when I’m coaching carefree! It’s my true passion and why I opened OAF!</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">Over the years, the gym grew so quickly which had me take other roles to better serve the members which unfortunately included me not coaching as much.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;"></p><figure class="redactor-component" contenteditable="false" data-redactor-type="image" style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; clear: both; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 1rem; outline: none !important; padding: 0px; position: relative;" tabindex="-1"><img data-image="sunpzeub3ebb" src="https://storage.googleapis.com/onboardme/uploads/media/5061/all/om-image-1623027216-3009955-5061.png" style="background-repeat: no-repeat; border-style: none; box-sizing: border-box; margin: 0px; max-width: 100%; outline: none !important; padding: 0px; vertical-align: middle;" /></figure><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none !important; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">👍But with COVID I’ve had the opportunity to basically restart and learn so much more! I now write for many national magazines, and have been featured on a few TV segments!</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">What does all this mean?</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">💯I’m bringing my knowledge and expertise to YOU, at a much less cost than it would to train with me 1-1.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">I’m thinking 3 days a week and I want those serious about getting their best bodies.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">I will take you through mesocycles that will be programmed and structured for your success with no random bootcamp stuff or training that serves no purpose.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">This will be the real deal for anyone:</p><ul style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 1rem; outline: none !important; padding: 0px 0px 0px 24px;"><li style="background-repeat: no-repeat; box-sizing: border-box; list-style: outside disc !important; margin: 0px 0px 0px 24px; outline: none !important; padding: 0px;">Wanting to reclaim their health</li><li style="background-repeat: no-repeat; box-sizing: border-box; list-style: outside disc !important; margin: 0px 0px 0px 24px; outline: none !important; padding: 0px;">Get strong, as well as work into my fat loss cycles for maximum leanness</li><li style="background-repeat: no-repeat; box-sizing: border-box; list-style: outside disc !important; margin: 0px 0px 0px 24px; outline: none !important; padding: 0px;">Nutritional strategies to maximize results</li><li style="background-repeat: no-repeat; box-sizing: border-box; list-style: outside disc !important; margin: 0px 0px 0px 24px; outline: none !important; padding: 0px;">Personal communication and training by ME all 3 days</li><li style="background-repeat: no-repeat; box-sizing: border-box; list-style: outside disc !important; margin: 0px 0px 0px 24px; outline: none !important; padding: 0px;">Private group access with more knowledge than your brain can handle!😂</li><li style="background-repeat: no-repeat; box-sizing: border-box; list-style: outside disc !important; margin: 0px 0px 0px 24px; outline: none !important; padding: 0px;">Weekly structured programming for maximizing results</li></ul><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">The time for random GROUP workouts is out. Structured training is in, and I’m gearing up a fall plan to kick off cycle one, and if you are interested you need to send me a message today.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">Once spots fill I’ll be capped til I know what or how much more I can handle myself once I start.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">So if you are ready for some structure, programming that is efficient and effective without silly pointless workouts that do nothing but jack your heart rate up, then message me now.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">Training has evolved, and yours should to. If you’re serious about looking and feeling better, this is for you.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">Otherwise, close this email because I only want people dedicated to change and come 3 days.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">👌🏻That’s why I’m starting my reach out this early. If you are interested, message me back:</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">“I’m Game”</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">And I’ll get you more information as I create this masterpiece.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">Talk soon,</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">Coach Mikey</p><figure class="redactor-component" contenteditable="false" data-redactor-type="image" style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; clear: both; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 1rem; outline: none !important; padding: 0px; position: relative;" tabindex="-1"><img data-image="ixwjn619vsfr" height="136" src="https://storage.googleapis.com/onboardme/uploads/media/5061/all/om-image-1622677642-8379956-5061.png" style="background-repeat: no-repeat; border-style: none; box-sizing: border-box; height: 136px; margin: 0px; max-width: 100%; outline: none !important; padding: 0px; vertical-align: middle; width: 189.183px;" width="189.1828793774319" /></figure><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none !important; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">PS - If you want my NEW playbook for this month, <a href="https://new.onboardme.io/playbook/login/16170/clean-it-up-challenge-guide" style="background-color: transparent; background-repeat: no-repeat; box-sizing: border-box; color: #1976d2; margin: 0px; outline: none !important; padding: 0px; text-decoration-line: none; touch-action: manipulation;" target="_blank">click here</a>. -- </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px; outline: none !important; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px; outline: none !important; padding: 0px;">If you need a QUICK workout <a href="https://www.pagepreview.link/ef33b023206a48b324c5" target="_blank">click here</a>! It's 100% free and just with some kettlebells!</p>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-34019240819779434172021-05-27T20:03:00.005-04:002021-05-27T20:03:40.469-04:005 Ways To Not CRASH COURSE on Memorial Day Weekend<p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px; text-align: center;"><span style="background-repeat: no-repeat; box-sizing: inherit; font-weight: 700 !important; margin: 0px; outline: none; padding: 0px;">Heading into Memorial Day weekend...</span></p><figure style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 1rem; outline: none; padding: 0px; text-align: center;"><img data-image="oegjhvagwpeb" height="197" src="https://storage.googleapis.com/onboardme/uploads/media/5061/all/om-image-1622158750-2950946-5061.png" style="background-repeat: no-repeat; border-style: none; box-sizing: inherit; height: 197px; margin: 0px; max-width: 100%; outline: none; padding: 0px; vertical-align: middle; width: 161.9px;" width="161.89977728285078" /></figure><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;">It's been a long year, and with schools getting out and summer in our reach, many of you have already checked and ripped those masks off in route to your desired destination!</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;">I have to admit, I feel like a new person being able to walk around the <b><i>stores without a mask</i></b> now! Like a God of some sort, I feel empowered and that I could shout from the top of a mountain about how happy I am!!</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;">But it really hasn't been that way for me as of late. I won't bore you with details, but soon enough we will get out of the trenches, right? Currently, I am on antibiotics for a cyst on my neck! WHO GETS THAT? ....but honestly, it's very painful, and urgent care wasn't amused and tried digging it out, and on top of my scream, it didn't seem to do anything...</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;">So more pills it is. I am more frustrated because I can't put a barbell on my back because on the darn thing! I was lucky enough to have great skin my whole life, but somehow get this terrible cyst on my neck, go figure!</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;">Anyways, back to my point about vacation time and Memorial Day Weekend....let's have a gentle reminder to be FORGIVING.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;">I am sure most of you will be eating a bit more than you are used to, and drinking one of those new Truly's with a big smile at some point over the weekend, so I am going to give you a few "Mikey" tips so you can make sure you come back next week still alive and not wanting to live in sweatpants for 2 weeks.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"><b>1. Movement is medicine. </b>Research has shown enough studies on how bad inactivity is. Pair it with poor eating and sleep schedules for a few days and you can make next week seem like climbing Everest to come back. Simply walking 30-45 minutes every day and trying to get up and move throughout the day will be your best bet! Don't sit and drink and eat mindlessly. </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"><b>2. Pick your poison.</b> I tell a lot of my clients that overindulging is okay, but I'd rather you pick your vice and stick to that. EIther drink or eat like fools, not both. </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"><b>3. If you overdo it, don't punish yourself. </b>Just because you ate and drank one night doesn't mean you need to spend 2 hours on the elliptical the next day. Just get up and get back on track normally and focus on eating more fruits and veggies the following day, not starving yourself. </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"><b>4. Schedule a workout.</b> Do it FIRST thing before you open your computer or cooler for the day! You can check out my <a href="https://www.pagepreview.link/ef33b023206a48b324c5" style="background-color: transparent; background-repeat: no-repeat; box-sizing: inherit; color: #1976d2; margin: 0px; outline: none; padding: 0px; text-decoration-line: none; touch-action: manipulation;" target="_blank">FREE kettlebell conditioning workout</a> to try one of these before you venture out for the day. </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"><b>5. ENJOY your time, don't obsess over what you eat and drink....it's VACATION.</b> Some of you need this time away from more for your own mental and physical health. We are all worn down, grouchy and in need of time off, so stop flipping stressing over some pizza and ice cream and enjoy yourself. The few days of enjoyment isn't what will ruin your progress...it is the delayed action in staying consistent and getting back once you return. So have fun and get back to it!</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;">I hope these tips help and I truly am wishing all of you a wonderful Memorial Day Weekend! I think Meggy and I will shove down a shandy or two while the kids(insert prayer emoji) NAP....🤷🏼♂️</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;">But I am finding that by the time we pack up and get everything set up to leave the house, either WE crash and are too tired of our babies begin a "mood" of their own!</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;">I just have to keep reminding myself I am only 31, so I have all the reason to be tired! 🤣</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: inherit; margin: 0px; outline: none; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;">Have a great night!</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: inherit; margin: 0px; outline: none; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;">PS - If you can take a second to <a href="https://docs.google.com/forms/d/e/1FAIpQLScpke8Y9rW51aH4SEeYStc7u-o8eCgLD9JRqmtmpdoRu9vr0g/viewform" style="background-color: transparent; background-repeat: no-repeat; box-sizing: inherit; color: #1976d2; margin: 0px; outline: none; padding: 0px; text-decoration-line: none; touch-action: manipulation;" target="_blank">fill out this form</a>! It would mean a lot! </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: inherit; margin: 0px; outline: none; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;">PPS - If you are interested in taking a coaching spot I have 5 open for a new test I am starting next month! If you want info <a href="https://new.onboardme.io/survey/13485/mikes-pt-advanced-client-form-for-programming" style="background-color: transparent; background-repeat: no-repeat; box-sizing: inherit; color: #1976d2; margin: 0px; outline: none; padding: 0px; text-decoration-line: none; touch-action: manipulation;" target="_blank">apply here</a> </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: inherit; margin: 0px; outline: none; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;">Catch ya later!</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: inherit; margin: 0px; outline: none; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: inherit; font-family: "Open Sans", Helvetica, Helvetica, sans-serif; font-size: 16px; margin: 0px 0px 16px; outline: none; padding: 0px;">Mikey</p><p><br /></p>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-73336593801829422532021-04-30T19:36:00.002-04:002021-04-30T19:36:31.890-04:00My Top Oblique Exercises....Wait, What are the Obliques? <p><span style="font-family: arial;"> <span style="font-size: 20px;">🔥</span><b style="font-size: 20px;">My Top Oblique Exercises!</b><span style="font-size: 20px;">💯 - Wait, What Are the Obliques? </span></span></p><p class="p2" style="font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-family: arial;"><br /></span></p><p style="background-color: white; border: 0px; color: #2e2d2c; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: 1.8em; margin: 0px 0px 15px; padding: 0px;"><span style="font-family: arial;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;">The obliques sit on both sides of your </span>rectus abdominis muscle<span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;">, also known as the </span><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;">six-pack</span><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;"> muscles. Together with the </span>transversus abdominis muscle<span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;">, they make up the four main </span><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;">abdominal muscles</span><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;">.</span></span></p><p style="background-color: white; border: 0px; color: #2e2d2c; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: 1.8em; margin: 0px 0px 15px; padding: 0px;"><span style="font-family: arial;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;">Two sets of </span><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;">oblique muscles</span><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;"> are situated along the sides of your </span><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;">upper body</span><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;">: the </span>external obliques<span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;"> and the </span>internal obliques<span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;">.</span></span></p><p style="background-color: white; border: 0px; color: #2e2d2c; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: 1.8em; margin: 0px 0px 15px; padding: 0px;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;"><span style="font-family: arial;">Your external obliques run diagonally from your lower ribs to your pelvis. They aid in bending your torso toward the same side and rotating your trunk toward the opposite side. </span></span></p><p style="background-color: white; border: 0px; color: #2e2d2c; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: 1.8em; margin: 0px 0px 15px; padding: 0px;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;"><span style="font-family: arial;">Your internal obliques are between your external obliques and transversus abdominis muscle. They flex your torso and rotate your trunk toward the same side. </span></span></p><p style="background-color: white; border: 0px; color: #2e2d2c; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: 1.8em; margin: 0px 0px 15px; padding: 0px;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrQpk8BUhqoG7F_eRdgGO98qFF98bep1KHW3tM8go3VrP4vwAedLUvAMe2PoHVnbPS2Tr66RY8XrSkTER6BgjKYMQ-LxBxXNylWZ80cYU7n1k3hZe3geoxfni7MxnaBCthLA7OT8RyA-U/s1516/Screen+Shot+2021-04-30+at+7.32.23+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="848" data-original-width="1516" height="255" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrQpk8BUhqoG7F_eRdgGO98qFF98bep1KHW3tM8go3VrP4vwAedLUvAMe2PoHVnbPS2Tr66RY8XrSkTER6BgjKYMQ-LxBxXNylWZ80cYU7n1k3hZe3geoxfni7MxnaBCthLA7OT8RyA-U/w456-h255/Screen+Shot+2021-04-30+at+7.32.23+PM.png" width="456" /></a></div><br /><span style="font-family: arial;"><br /></span><p></p><p style="background-color: white; border: 0px; color: #2e2d2c; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: 1.8em; margin: 0px 0px 15px; padding: 0px;"><span style="font-family: arial;"><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;">Toned obliques look good, but there are also functional benefits to strengthening these </span><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;">muscles</span><span style="border: 0px; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px;">:</span></span></p><p style="background-color: white; border: 0px; color: #2e2d2c; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: 1.8em; margin: 0px 0px 15px; padding: 0px;"><b>- Ease low back pain! </b></p><p style="background-color: white; border: 0px; color: #2e2d2c; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: 1.8em; margin: 0px 0px 15px; padding: 0px;"><b>- Better Posture!</b></p><p style="background-color: white; border: 0px; color: #2e2d2c; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: 1.8em; margin: 0px 0px 15px; padding: 0px;"><b>- Better Core Strength!</b></p><p class="p2" style="font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: arial;">👍Training the anterior sling obviously has its benefits, from rotational speed and power to lateral strength and stability to protect us from injury.</span></p><p class="p2" style="font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: arial;">👀Not to mention it’s badass to see a sweet set of ripped obliques and serratus, so try some of these out.</span></p><p class="p3" style="font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: arial;"><br /></span></p><span style="font-size: 13px;"><span style="font-family: arial;"><b>1. TRX Scissors (with or w/out weight):</b> killer and awesome for incorporating some upper bodywork.</span></span><div><span style="font-size: 13px;"><span style="font-family: arial;"><br /></span></span></div><div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/gNLkn1bSUzI" width="320" youtube-src-id="gNLkn1bSUzI"></iframe></span></div><span style="font-family: arial;"><br /><span style="font-size: 13px;"><br /><b><br /></b></span><span style="font-size: 13px;"><b>2. Lateral Sliding Plank(regular or elevated): </b>This guy doesn’t take much to feel! Try resisting the drop of your hips and start with only a small range of motion. Increase as you get stronger.</span><br /><span style="font-size: 13px;"><br /><br /><br /></span></span><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/uSiSaWj7dQ4" width="320" youtube-src-id="uSiSaWj7dQ4"></iframe></span></div><span style="font-family: arial;"><br /><span style="font-size: 13px;"><b>3. Suitcase Carry: </b>what isn’t there to live here! Grip, Anti lateral flexion and gives your trunk some serious stability and strength work! 💯</span></span></div><div><span style="font-size: 13px;"><span style="font-family: arial;"><br /></span></span></div><div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/F_5IGAVYZH0" width="320" youtube-src-id="F_5IGAVYZH0"></iframe></span></div><span style="font-family: arial;"><br /><span style="font-size: 13px;"><br /><br /></span><span style="font-size: 13px;"><b>4. Windshield Wipers(bar and rings):</b> I find the bar tougher on the shoulder, yet the rings are tougher to stabilize the hips...making them MUCH harder. Both options is great, and all you need are a few clean crisp reps to really feel this guy. To take the grip out as a limiting factor, use straps, or use it as a grip builder also!</span></span></div><div><span style="font-size: 13px;"><span style="font-family: arial;"><br /></span></span></div><div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/pt7tTRwKX2c" width="320" youtube-src-id="pt7tTRwKX2c"></iframe></span></div><span style="font-family: arial;"><br /><span style="font-size: 13px;"><br /><br /></span><span style="font-size: 13px;"><b>5. Side Oblique Press Out(regular and with overhead reach):</b> This 🔥guy is always tough! Moving the weight away from the center of mass makes your obliques work OT, and adding the overhead reach takes it up another notch!</span></span></div><div><span style="font-size: 13px;"><span style="font-family: arial;"><br /></span></span></div><div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/UQxMIaKtrKE" width="320" youtube-src-id="UQxMIaKtrKE"></iframe></span></div><span style="font-family: arial;"><br /><span style="font-size: 13px;"><br /><br /></span><span style="font-size: 13px;"><b>6. V Sit Single Arm Press:</b> Much harder than it looks, working the hips(Psoas) while pressing with one arm makes stability come into play while one side getting lotsoooo work!🤙🏻🙌🏻</span></span></div><div><span style="font-size: 13px;"><span style="font-family: arial;"><br /></span></span></div><div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/NUGvklR1TBo" width="320" youtube-src-id="NUGvklR1TBo"></iframe></span></div><span style="font-family: arial;"><br /><span style="font-size: 13px;"><br /><b><br /></b></span><span style="font-size: 13px;"><b>7. Low to High KB Chop/Swing:</b> Although this guy serves nicely as a chop, I like using the KB and making it a combo from a chop/swing to make it feel a bit more natural. It won’t take long to feel this working as work to bring it back up!</span></span></div><div><span style="font-size: 13px;"><span style="font-family: arial;"><br /></span></span></div><div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/yeVxh8v0gtQ" width="320" youtube-src-id="yeVxh8v0gtQ"></iframe></span></div><span style="font-family: arial;"><br /><span style="font-size: 13px;"><br /><b><br /></b></span><span style="font-size: 13px;"><b>8. Plank Pass Through(transfer): </b>A old-time staple. Probably one of the longest-used exercises I do for myself and clients! The effectiveness of its use to provide anti-extension and lateral flexion make this awesome...the key 🔑 is taking it slow as I see many people rush this too quickly to even have your core know what’s going on!😜</span></span></div><div><span style="font-size: 13px;"><span style="font-family: arial;"><br /></span></span></div><div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/PfX2DOBG4C0" width="320" youtube-src-id="PfX2DOBG4C0"></iframe></span></div><span style="font-family: arial;"><br /><span style="font-size: 13px;"><br /><b><br /></b></span><span style="font-size: 13px;"><b>9. High to Low Half Kneeling Cable Chop:</b> A staple, long-used exercise for anterior sling work! Exhale as you come down and allow the ribs to pull down for peak engagement.. We all need more pulling in our lives, so this cross-body action fits the bill 💵 and gives your obliques some solid work! Pull toward the leg that is not up at 90 degrees.</span></span></div><div><span style="font-size: 13px;"><span style="font-family: arial;"><br /></span></span></div><div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/saoLFc1bB1o" width="320" youtube-src-id="saoLFc1bB1o"></iframe></span></div><span style="font-family: arial;"><br /><span style="font-size: 13px;"><br /><br /></span><span style="font-size: 13px;"><b>10. Circle Plank:</b> 😜Looks simple, yet one of my favorites for firing up the obliques!!🔥 The bigger the circle, the more your core works. While making them, focus on squeezing your abs as hard as possible! Add a weighted vest as you progress!</span></span></div><div><span style="font-size: 13px;"><span style="font-family: arial;"><br /></span></span></div><div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/_OBhcMLnPhs" width="320" youtube-src-id="_OBhcMLnPhs"></iframe></span></div><span style="font-family: arial;"><br /><span style="font-size: 13px;"><br /><br /></span><span style="font-size: 13px;"><b>11. Side Plank Band Pull w/ Leg Raise: </b>similar to the side plank leg raise, but the added pull adds to make this more of a core exercise rather than glute. You can start by adding a slight dip to each rep to cue your obliques each repetition.</span><br /></span><p class="p2" style="font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-family: arial;"><br /></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/iD-exsd2LG0" width="320" youtube-src-id="iD-exsd2LG0"></iframe></span></div><span style="font-family: arial;"><br /></span><p class="p2" style="font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-family: arial;"><br /></span></p><p class="p2" style="font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: arial;">💯There you have it...my top 11 Oblique exercises to add to your workouts!</span></p><p class="p2" style="font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: arial;">Give them a try and remember, only targeting the front portion of your core is like training quads and no hamstrings! Most of you don’t ONLY squat...so don’t miss a key <span class="s1" style="font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">🔑</span> component to build your lateral speed, strength and power!</span></p><p class="p3" style="font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: arial;"><br /></span></p><p class="p3" style="font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span style="font-family: arial;">Like this post? Leave me a comment!</span></p></div>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-12422896270020879212021-04-18T13:12:00.000-04:002021-04-18T13:12:10.263-04:00Happy Sunday!<p> <span style="background-color: white; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; font-weight: 700;">How’s everyone’s Sunday!?</span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">It was a great wake up for myself! Got right to some work, training and then got to take my kids to Caledonia for a hike!</p><figure class="redactor-component" contenteditable="false" data-redactor-type="image" rel="text-align: center;" style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; clear: both; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 1rem; outline: none !important; padding: 0px; position: relative; text-align: center;" tabindex="-1"><img data-image="2mj4p2mbacc8" height="375" src="https://storage.googleapis.com/onboardme/uploads/media/5061/all/om-image-1618765720-6167295-5061.png" style="background-repeat: no-repeat; border-style: none; box-sizing: border-box; height: 375px; margin: 0px; max-width: 100%; outline: none !important; padding: 0px; vertical-align: middle; width: 435.976px;" width="435.9756097560976" /></figure><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none !important; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">Noah got on the big boy swing for the first time! It was so amazing to see, and he’s growing up so fast so times like this are truly ones I never want to miss.</p><figure class="redactor-component" contenteditable="false" data-redactor-type="image" rel="text-align: center;" style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; clear: both; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 1rem; outline: none !important; padding: 0px; position: relative; text-align: center;" tabindex="-1"><img data-image="hpnrnl1d5z4g" height="327" src="https://storage.googleapis.com/onboardme/uploads/media/5061/all/om-image-1618765833-1965801-5061.png" style="background-repeat: no-repeat; border-style: none; box-sizing: border-box; height: 327px; margin: 0px; max-width: 100%; outline: none !important; padding: 0px; vertical-align: middle; width: 341.82px;" width="341.8201754385965" /></figure><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none !important; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">I’ve come a long way in trying to balance work and family, and I still struggle daily but today was a big step!</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">Anyways, I hope you all get out and enjoy the weather today and I just wanted to make sure I mentioned a couple things to remember...</p><ol style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 1rem; outline: none !important; padding: 0px 0px 0px 24px;"><li style="background-repeat: no-repeat; box-sizing: border-box; margin: 5px 0px; outline: none !important; padding: 0px;"><span data-redactor-style-cache="color: rgb(31, 73, 125); font-size: 20px;" style="background-repeat: no-repeat; box-sizing: border-box; color: #1f497d; font-size: 20px; margin: 0px; outline: none !important; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700 !important; margin: 0px; outline: none !important; padding: 0px;">We are HIRING! </span></span>Currently, looking for someone with marketing, sales and administration work. If you or someone you know is interested please have them email me directly!</li><li style="background-repeat: no-repeat; box-sizing: border-box; margin: 5px 0px; outline: none !important; padding: 0px;">You can train for a FULL WEEK at OAF for free! Our group training is firing up and we are even back to some outside work! If you want to see what we are about and how you can kickstart your weight loss this spring, message me today!</li><li style="background-repeat: no-repeat; box-sizing: border-box; margin: 5px 0px; outline: none !important; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700 !important; margin: 0px; outline: none !important; padding: 0px;"><span data-redactor-style-cache="color: rgb(192, 80, 77);" style="background-repeat: no-repeat; box-sizing: border-box; color: #c0504d; margin: 0px; outline: none !important; padding: 0px;">Inquire about a free personal training session!</span></span> I am offering free sessions to local residents interested in getting exclusive, custom help on their health goals. Rates start as low as $50 a session afterward, and the free workout could be just want you need to know if it’s meant for you.</li><li style="background-repeat: no-repeat; box-sizing: border-box; margin: 5px 0px; outline: none !important; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700 !important; margin: 0px; outline: none !important; padding: 0px;">Buy a hypervolt and get a FREE month at OAF!</span> Offer ends April 30th! Message me today to order yours at nearby 40% off retail price!</li></ol><figure class="redactor-component" contenteditable="false" data-redactor-type="image" style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; clear: both; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 1rem; outline: none !important; padding: 0px; position: relative;" tabindex="-1"><img data-image="jebecyhbquwz" height="195" src="https://storage.googleapis.com/onboardme/uploads/media/5061/all/om-image-1618530019-9487502-5061.png" style="background-repeat: no-repeat; border-style: none; box-sizing: border-box; height: 195px; margin: 0px; max-width: 100%; outline: none !important; padding: 0px; vertical-align: middle; width: 238.741px;" width="238.7414383561644" /></figure><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">Hope these great weekend days and deals bring you some joy!</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: none !important; padding: 0px;">Have a kick butt afternoon!</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px; outline: none !important; padding: 0px;">Coach Mikey</p>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-55962003037203646682021-03-21T19:39:00.006-04:002021-03-22T13:16:41.613-04:00 Top Three Things Slowing Metabolism <h2 style="text-align: left;"><span style="color: #2b00fe; font-size: x-large;"><b> <span style="font-family: "Helvetica Neue";">Top Three Things Slowing Metabolism</span><span class="Apple-converted-space" style="font-family: "Helvetica Neue";"> </span></b></span></h2><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKCEFL7qyD68q3uXEp_x92RJ8f6lRQ8MdpVpcy20hJo3poJyoSbgmc_uMN9CjqQdABMaVrb9q5AYp5522ad4eDgo3RvCd9Ttq41z6tFFrcFkkjrpITp2grFmQfnD2kKNfd5IIMwq46AOw/s1478/Screen+Shot+2021-03-21+at+7.47.20+PM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="836" data-original-width="1478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKCEFL7qyD68q3uXEp_x92RJ8f6lRQ8MdpVpcy20hJo3poJyoSbgmc_uMN9CjqQdABMaVrb9q5AYp5522ad4eDgo3RvCd9Ttq41z6tFFrcFkkjrpITp2grFmQfnD2kKNfd5IIMwq46AOw/s320/Screen+Shot+2021-03-21+at+7.47.20+PM.png" width="320" /></a></div><br /><b style="color: red; font-family: "Helvetica Neue"; font-size: 13px;"><br /></b><p></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">1. <b>Sitting too much</b></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">We live in a world of ass to chair work. Recent studies not only have proven sitting to stem increased rates of cardiovascular and heart disease, along with diabetes.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">While most of our jobs require sitting, there can be ways to combat it to increase your NEAT(non-exercise activity thermogenesis). Simply standing every 45-60 minutes, going through some dynamic yoga flows, and setting a goal of 100 squats, push ups and band pull aparts can do wonders for your metabolism and posture! </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Remember, the less we move, the less Thermic our bodies become so you burn less at rest. The more muscle you carry, the more thermic you are!</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 16px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px 0px 2px; min-height: 19px;"><b></b><br /></p><ul class="ul1"><li class="li1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Menlo; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"></span>Ways to increase NEAT: clean, laundry, take stairs, walk, hike, garden, or pick up the thousands of toys your kids leave out...multiple times a day <span class="s2" style="font-family: "Apple Color Emoji"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">😂</span> </li></ul><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Dont forget also about excessive dieting....Essentially, the body senses that it is in an energy deficit, and adapts by downregulating (lowering) the amount of calories you burn through a combination of decreasing your resting metabolic rate as well as your non-exercise activity thermogenesis (NEAT). So the harder you diet, the worse your NEAT becomes and the harder it is to burn calories! </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"> </p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 16px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px 0px 2px; min-height: 19px;"><b></b><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">2. <b>Not lifting and only doing cardio </b></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Big mistake here! As mentioned above, your body’s ability to burn calories relies largely in part to not just your activity but your muscle. </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Muscle is much more dense and thermic than its counterpart. Also as we age, metabolism naturally slows and muscle breakdown increases. Aging also tends to go hand and hand with more sedentary lifestyles. Add these factors together and you’ve got the perfect recipe for unwanted fat gain. Adding weight training will increase your body’s ability to burn more at rest and even up to 38 hours after you train. Cardio work can burn more while you do it but the post-workout effect isn’t as great.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Research has shown that EPOC(the after calories you burn)...is great after your weight workouts. Add in the amazing benefit of your muscle-burning energy and you could soon plop on the couch and binge watch Netflix and burn more calories in a day than someone who works a 9-hour deal job and runs 3 miles after work! </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b>3. Lack of sleep</b></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Many of us think the early bird gets the worm. We’ve been driven to the extent that you MUST get up early to be successful, in actually...it couldn’t be further from the truth!</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Think about it. For example, right now I am not getting the best of sleep with two babies. My 445am alarm hasn’t been set for over a year consistently(I do maybe 2 times a week)...but this largely in part is due to the sleep deprivation over the last 2 years.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Sure, I can get up and try to train and work...but will it be “productive?” Will I be getting the most out of it? </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Absolutely not! So getting the sleep you need makes your productivity MUCH better! </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Now, if you are in bed by 9-10...430-5am is great! But it’s all about the sleep you get! </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Not sleeping can wreak havoc on your immune system, cortisol levels, and other hormones. Research has shown that when individuals don’t get enough sleep, levels of the hunger hormone (ghrelin) increase while levels of the satiety hormone (leptin) decline.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"> </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Basically, when you don’t get enough sleep, you feel hungrier during the day, and you’re less likely to feel full following a meal.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Sleeping is your way to recharge the engine, so if it’s not charged and you try running it...you only will wear down quicker.</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Sleep helps insulin sensitivity which basically means it allows you to handle carbs and stress better...not sleeping will make fat loss near impossible!</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">I know I wanted to highlight my top three, but other ways you can mess with metabolism would be not eating enough(especially protein), alcohol, and too much stress! </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">In other words, prolonged dieting forces your body to burn fewer calories at rest, and it also starts to do less activity overall (tapping your fingers, fidgeting, walking from one room to another, etc.) So cutting out calories can also lead to your metabolism getting slower if you do it for a prolonged period of time. </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">While all these seem plausible circumstances for someone like myself (<span class="s2" style="font-family: "Apple Color Emoji"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">😜👉🏼🍼</span>) ...managing them can keep you on a linear path to success. </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">I know I have days I struggle in one of these categories...and quite frankly, it’s more than a couple days a week!</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">But what makes the difference is that I am consistent and make strong efforts to do the best in each area! </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">What about you? </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Where is your struggling point? If you need help balancing and figuring out how to be the best version of yourself you can message me today. I would love to help and can relate on so many levels! </p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Have a GREAT Week!</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Coach Mikey</p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRH9Kfq3Vij1d4Xj6RfNodjITiVhcHvJkNA5tqYvzycD_L2UF_WLylQ8JB2wQoJLKpGnJ8TUbf7zyVMvyNWCvocXECHQYnlbrT3mLGQU9PzsVnuvls3f6vzZt7WxK-Y6bP3AKmpKdIwTQ/s908/Screen+Shot+2021-03-21+at+7.37.25+PM.png" style="clear: left; float: left; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="908" data-original-width="882" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRH9Kfq3Vij1d4Xj6RfNodjITiVhcHvJkNA5tqYvzycD_L2UF_WLylQ8JB2wQoJLKpGnJ8TUbf7zyVMvyNWCvocXECHQYnlbrT3mLGQU9PzsVnuvls3f6vzZt7WxK-Y6bP3AKmpKdIwTQ/w146-h150/Screen+Shot+2021-03-21+at+7.37.25+PM.png" width="146" /></a></div><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><b><i>References:<span class="Apple-converted-space"> </span></i></b></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Schmid, S. M., Hallschmid, M., Jauch-Chara, K., Born, J., & Schultes, B. (2008). A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men. Journal of Sleep Research, 17(3), 331–334. <a href="https://doi.org/10.1111/j.1365-2869.2008.00662.x"><span class="s2" style="color: #dca10d;">https://doi.org/10.1111/j.1365-2869.2008.00662.x</span></a></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 15px;"><br /></p><p class="p1" style="font-family: "Helvetica Neue"; font-size: 13px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Schuenke, M.D., Mikat, R.P. & McBride, J.M. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. <i>Eur J Appl Physiol</i> <b>86, </b>411–417 (2002). https://doi.org/10.1007/s00421-001-0568-y</p>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-74558919581226096862021-02-07T20:13:00.002-05:002021-02-09T19:29:02.312-05:00When life with two under two....HITS you.<p> Well, it's been a while since I've updated my friends and followers on life with two under two. You've seen me post about my fitness stuff, and I truly love writing...but the juicy stuff is what most of you like to see and hear about.</p><p><br /></p><p>I'm convinced that someday I will write a book on my life and the chaos it entails, because I am pretty sure it would be a best seller.</p><p><br /></p><p>In the mean time, I'll enjoy enlightening you all on my life and the fun that happens! </p><p><br /></p><p>How did you parents in my situation make it out alive? Seriously...I thought I had it "finally" together with Noah and was adapting to being a dad of one...then Ellea came into the picture and basically put my mind in overload. </p><p>Some days I feel like my boy is the most amazing kid....and the world is a happy place...</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKOFh5lxSrVWsBzjoxn-5DKpbGR04EAg3g5Ya56LObN1nRqLGquhHdGS6xU1s1M11L3bKV95w77QpH7CvKMPW6p0zeGw1_s1E0xorIC7UdnRMQIDg6zjzJ0YwnxfF7YaYrQsZ6LuLJ6Z8/s1388/Screen+Shot+2021-02-07+at+8.44.36+PM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1332" data-original-width="1388" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKOFh5lxSrVWsBzjoxn-5DKpbGR04EAg3g5Ya56LObN1nRqLGquhHdGS6xU1s1M11L3bKV95w77QpH7CvKMPW6p0zeGw1_s1E0xorIC7UdnRMQIDg6zjzJ0YwnxfF7YaYrQsZ6LuLJ6Z8/s320/Screen+Shot+2021-02-07+at+8.44.36+PM.png" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><p>Then there are others where I want to jump off a cliff.....</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6mrt5grJZ2VSTuc-zLIa-ZzXy3GiFS9llM9UHYQjzVNO2K3lzijK2OP0-LNGQPR9EcvtQAXPsxjUrQHVG94q6qsvreAUS9p9cJoHwcCx3yaGaUjkAY9rCQXpeZvFJ2Jr1BSAAExvZ7yQ/s1392/Screen+Shot+2021-02-06+at+7.41.38+PM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1392" data-original-width="1316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6mrt5grJZ2VSTuc-zLIa-ZzXy3GiFS9llM9UHYQjzVNO2K3lzijK2OP0-LNGQPR9EcvtQAXPsxjUrQHVG94q6qsvreAUS9p9cJoHwcCx3yaGaUjkAY9rCQXpeZvFJ2Jr1BSAAExvZ7yQ/s320/Screen+Shot+2021-02-06+at+7.41.38+PM.png" /></a></div><br /><p><br /></p><p>It's truly comical when I run into people outside the confines of our locked down home that we seem to never get out of(and no, it is not just due to covid). I sometimes forget what it is like to sit in a restaurant or walk walk somewhere without hearing babies whining, because venturing out with two babies is harder than trying to find toilet paper the night before a snowstorm and a COVID surge! However, when we do get out...for that brief moment, we get the same questions asked:</p><p><br /></p><p>Them: "How are you guys....I'm sure it's hard!"</p><p>Me: Chaos</p><p>Them: Aw, yes. I get it. <b>It will get better!</b></p><p><b><br /></b></p><p>Those four words seem like a dagger to the heart. Simply because the fact that for us, it seems like it never will. The days of enjoying meals sitting down, cooking, and having a verbal conversation with my wife seem impossible. Add in the fact that I am trying to virtually restart my business and be there for the shit show of a mess for Meg's job...and you might as well pour gas on the flame burning on both our brains. </p><p><br /></p><p>Don't get me wrong, we LOVE our kids. They are the best thing that happened to us, but in the midst of a pandemic, both of us are struggling to keep afloat with our jobs...and the fact that <b><i>even if we wanted</i></b> venturing for a date or trip would consist of research to find what and where to go that is even open, then risk the chance of it not working out(and for those of you who know us....those chances are VERY high). </p><p><b><br /></b></p><p><b>Most of our days go the same: </b></p><p><br /></p><p>During the week I have had to forgo my "morning routine" that I now find comical to be able to be "zero'd in" to work at 4 or 5am....for entertaining my son who wakes up at the butt crack of dawn regardless of how late we put him to bed. Usually it's reading, Elmo, or his banana with Suntella(a dangerous combo). </p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzzOndTD2m4k-w2qxViZweCioJ_n_WBBsFINlQJz29AKFOPq2frViMLhElr3Gy7PT2_f9E2BPpNPiYuEKrhWw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br /><p><br /></p><p>I hobble over to my laptop to start work while Meg is frantically trying to get Ellea fed, doused in 5 different lotions to calm her rash issues she is having, and then get dressed, packed up and out the door by 7am. </p><p><br /></p><p>We both work endlessly all day to grab them and rush home for dinner at 5...we shove it in when we can and then get cleaned up, bathed and in bed by 7:30. Then we both can finally sit and work until our eyes are glazed over.</p><p>I can't tell you the last time something was on TV that wasn't sesame street.....</p><p>I'm sure this all sounds familiar to most of you. I want no pity, it's truly entertaining some nights. Trying to balance 3 jobs with many clients and my family is a tough task...and Noah can be quite the handful when he wants.</p><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/1C1lvB_l5GQ" width="320" youtube-src-id="1C1lvB_l5GQ"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><p></p><p>But at the end of the day, we know it is a small portion of our life. We know it will get better, and we know the chaos we are in the midst of....but some days I feel "allowed" to vent my frustrations about it.</p><p><br /></p><p>So that next time you see Meg or I in the store without kids, don't feel the need to stop and ask us about our chaos you already know....</p><p>Instead, have a glass of champagne ready and lets pop the cap and celebrate the 5 minutes of freedom we are experiencing together, because let me reassure you....</p><p>There is NOTHING better than that feeling of busting out of the house and blaring music, feeling free, and doing SOMETHING other than baby care....which 9 times out of ten is grocery shopping.</p><p>So let me push my cart with pride and feel like I'm pushing a prowler with 1000 pounds and give me that ego boost I need...even if my cart is filled with diapers, formula, yogurts and wine!</p><p>Until they are both 3 or more....lets embrace the stress, lack of sleep, and inability to travel....then the 3+ stage will bring a new sort of fun I am sure!</p><p><br /></p><p>Either way, I love being a dad....</p><p><br /></p><p>But I flipping HATE COVID and what it has done to the situation and our jobs. Send us good vibes as Meg heads to Hershey Monday for Ellea to get testing done for her skin. We have tried cutting out nearly everything, and our poor daughter is itching and scratching so bad everyday.</p><p><br /></p><p><br /></p><p><br /></p>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-14310376386558065772020-11-29T07:18:00.001-05:002020-11-29T07:28:45.092-05:00 You can’t make this sh** up😳<p><span style="color: red; font-size: large;"> <b style="font-family: "Helvetica Neue";">You can’t make this sh** up</b><span style="font-family: "Helvetica Neue";">😳</span></span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">It’s been a while since I’ve given a “real” update on things, so I’ve decided to fill you in instead of keeping it all “bottled up.” 👶🏽 🍼<span class="Apple-converted-space"> </span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">As I am writing this, in fact...my 8 week old is vocally displaying her lung capabilities while my son is throwing our kitchen appliances around in utter disappointment about our TV all the sudden deciding to break so he can’t watch his show(which oddly enough, keeps him entertained while we eat)...so dinner time is becoming the new norm of “stand and shove it in quick” or forever hold your piece.😂</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Oh...and did I mention my wife is balancing our singing baby while simultaneously conducting a “help/hate chat” with door dash, for sending her food to the wrong house for the third time this month...so she’s out of patience, luck and...well...food now...after a hellaciously difficult day…(as a side note, her brain is so fried she decided to order a turkey club. 😳 …I quickly reminded her of the 4lbs of turkey we had leftover in the fridge from only the biggest eating day of the year, and her response …. “ooppps, yep….didn’t register that.” 😅</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">So I’ve proceeded to step with caution around her, give her some wine 🍷 and leftover thanksgiving PIE 🥧 AND SMILE, while I go find her food.</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">🤷🏻♂️A dinner time in the life of the Overs...</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">😝Yet, I’m sure...many of you can relate and comment on your horror stories...</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><span class="s1" style="font-family: Helvetica; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">🥲</span>Strange thing is...for some unforeseen reason, they just continue to happen to us....</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Day...after day...after day.</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">The best part about today was seeing Beth’s (Noah's babysitter) photos she took of Noah and Ellea...Something about seeing the beauty of your kids in photos just makes everything freeze and seem okay ✅ for the time being...</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_NBRRcOgfVJTNcEtcvUNdaSFhefsrxbxROjp0XigLWviV1yFSCLI7Gq2CKUidZhd_Vtmz-ApqdErt4Oi3YPekjJJATJeh5ta9FbSpQ1lLbLEJlXFnRU_8fUJlr1eoSfB09H8VEHI6CbY/s1212/Screen+Shot+2020-11-28+at+8.39.29+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1192" data-original-width="1212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_NBRRcOgfVJTNcEtcvUNdaSFhefsrxbxROjp0XigLWviV1yFSCLI7Gq2CKUidZhd_Vtmz-ApqdErt4Oi3YPekjJJATJeh5ta9FbSpQ1lLbLEJlXFnRU_8fUJlr1eoSfB09H8VEHI6CbY/s320/Screen+Shot+2020-11-28+at+8.39.29+PM.png" width="320" /></a></div><br /><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">❌Or until you turn your head and now see him taking the broom and hitting your poor neglected German Shepherd who was your family's first baby and now seems to get the inevitable back seat 💺...</p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7iO7C-b0iePP00OCidHtru8VWYR5ZcXtrazx6r_-_NzUMJbe84Tma3l09r-z9ebxiRsmDPsIcALzUfr6NmxeDwmgQ8-DJS7pUSQ8iDMEJkPtC52mi9Y-XbfhOffZ4EwMJpJpy1aEd8P0/s1226/Screen+Shot+2020-11-28+at+8.39.37+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1204" data-original-width="1226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7iO7C-b0iePP00OCidHtru8VWYR5ZcXtrazx6r_-_NzUMJbe84Tma3l09r-z9ebxiRsmDPsIcALzUfr6NmxeDwmgQ8-DJS7pUSQ8iDMEJkPtC52mi9Y-XbfhOffZ4EwMJpJpy1aEd8P0/s320/Screen+Shot+2020-11-28+at+8.39.37+PM.png" width="320" /></a></div><br /><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;"><br /></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Life as we know it...</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Can be so damn hard, and I’ve tended to keep things bottled up as of late but felt as if it was time to vent.</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">In terms of my family….It’s pure chaos. Everyday, all day. It’s funny…I see people out and they immediately ask “How are the babies” and no matter what I always say GOOD, but deep down…I want to say…</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">GOD GET ME THROUGH THIS WORLD WAR 5. 💯😅</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">As if raising two kids under 2 isn’t hard enough, try adding the whole “school bullcrap” with Meg’s profession, a global pandemic corrupting the fitness industry which just so happens to be the light and sole of my life….and the realization that the thunder is being brought in more ways than one…..(and we usually say this every time we give Ellea a bath because….well….THUNDER is brought. I didn’t think females could ever vocalize their dislike of being cold so intensely, but I think my daughter has broken records in this category.<span class="Apple-converted-space"> </span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">❌Don’t get me wrong, we ALL are going through some sort of chaos, but from a business standpoint….not too many have seen/witnessed some of the things I have in the past 8 months.<span class="Apple-converted-space"> </span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">I’ve dealt with my share of hardships in 7 years owning a business, and I can’t say anything has topped what has transpired lately from government regulations, misleading information, rumors….to failed marketing strategies, closing, and now entering our industry’s toughest month with mask provisions. 🧐Like getting people into gyms is hard enough right now….😱let’s make it even harder.</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">👎Unfortunately, what keeps me bottled up is the shear cruelty of some human beings. I know times are hard, but truly…it gives no one the right to treat others poorly. Trashing yards, screaming out their trucks while driving by, “F*** YOU,” sending hate mail, publicly humiliating, and deriding is not something you want to be known for….yet so many of us are more ready to POUNCE on others flaws faster than Tigger(yes, I am now watching Whinnie the Pooh)…so no reason other than to maybe combat their own deeper personal issues. 🙏🏼</p><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqV8onOVjA8PJMdDx9S5G1utURleoOC6RASNbLwJl7joveeGRbP0i6NVF6qNLDP5Wd53MG3zkD3ECXtVIrSlCAIidh50bRWZZpZDG7mwxNiXQnpyY0wC0P_3Tqgy2Sjd7_3MZ0nnaBMYE/s1920/Screen+Shot+2020-11-28+at+8.48.21+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="510" data-original-width="1920" height="116" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqV8onOVjA8PJMdDx9S5G1utURleoOC6RASNbLwJl7joveeGRbP0i6NVF6qNLDP5Wd53MG3zkD3ECXtVIrSlCAIidh50bRWZZpZDG7mwxNiXQnpyY0wC0P_3Tqgy2Sjd7_3MZ0nnaBMYE/w437-h116/Screen+Shot+2020-11-28+at+8.48.21+PM.png" width="437" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">News Flash....YOU are not aware! </div><br /><p></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">I am no saint, and I am sure by the time I get ahold of Door Dash, they will remember the name Mike Over. I can tend to speak my mind and back my family to the n’th degree but I will NEVER bash and/harp on other business owners trying to survive, adapt and stay afloat in a time as such.<span class="Apple-converted-space"> </span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">To all the people who are upset about the masks and messaging me and sharing their insight….</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">LOOK, I get it! I am more upset than you are about it! But I also am not going to risk getting shut down and fined. I am not the one who put this in order, I am just following them….even though I know others are not.<span class="Apple-converted-space"> </span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Does that make me a bad person?<span class="Apple-converted-space"> </span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">I also did my best to adapt/pivot and provide when this came around the first time, and just truly wanted to be able to give everyone continued service and training even though we were in lockdown mode. I made the news and people thought from the outside everything was 👍🏽wonderful, but on the inside….you could find me in the corner of my home coddled up ready to break from the stress and cruelty of it all.🤕</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">As a business owner, I fail. I fail everyday. I make mistakes, and I try my best to correct, better and change to make everyone who believes in me know and understand that I can lead them.🥊</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Failing in business is essential to becoming better, working smarter and providing a better service to those supporting you. That is why I’ve come to learn that sometimes all these voices in my head just need to stop being bottled up, stuck inside and let them loose so I can put my focus on what truly is important. 🤜</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Failing at parent hood is 🙌vastly different. I feel like I am either 1)letting Meg down or 2)letting my kids down everyday.</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">➡️Parenting is a FULL TIME job. Those dads out there who give your wives evil eye looks when you come home from 9 hour days….trust me, you want to kick it to the curb quick when you ask her what she’s ‘done all day.’</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">I would rather work the cotton fields than be home with 2+ kids for days on end, especially under 2 where going out is out of the question….or hell…COVID where you truly can’t go anywhere anyways!🧐</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Some days I come home for lunch and would see her in near tears trying to chase Noah around while strapping Ellea to her chest and kitchen gadgets in her hands trying to prep meals….</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Can you say CHAOS⁉️</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Other days, we FINALLY are sitting down, Noah calm, Ellea asleep and we look over at one another, eye to eye….💓 smile….</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">And possibly think about maybe getting a nice big kiss❤️💋💏…My eyes get BIG(just as the day she first did when she came to train with me in OAF and dropped one on me at 9pm after classes)….</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">The smile gets bigger as we get closer….because we both know affection and intimacy takes a dead stop in the tracks….especially NOW more than ever since we virtually would be ready to tie our own tubes than have another baby🤣…</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">And just as we are about to touch lips, the UPS guys delivers a package and forgoes the “Do Not Ring the Doorbell Sign” POSTED out front….</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">🐕🦺Brea flips her protective lid…..🦴👉🏾 And Ellea wakes up and begins her tyrant…..which then spirals Noah to cry….</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">And we end up butting heads in pure shock, then resume the “constant” headache that seems to be looming over our household.🥰</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">But I know this is just a part of the process. This never ending, scary and difficult time just seems to constantly make days harder….and until we can all put this behind us, I will 👟wake up each and every day, bottle up for my babies 😂 and begin my daily attempt to break the world record for cups of coffee in one hour, let alone DAY!😎</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">As a matter of fact, I am due for another. Brea just 🤷🏼♂️saw a cat out the window and decided to take our Charlie Brown Christmas Tree DOWN to the floor….</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">😱I guess it’s her sign of telling me it’s what I get for having such a weak tree in the window….but then again, getting time to get to Lowes with our life right now may be harder than remembering a full episode of Sesame Street.</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">What crazy stories, memories can you share about your baby stages? Will I get past this? Will it be a blur?</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Let me know in the comments.</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">As always, never keep things bottled up!</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Remember,<span class="Apple-converted-space"> </span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">“Life doesn’t get easier, you just get stronger”<span class="s2" style="font-family: "Apple Braille"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">⠀</span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">.<span class="s2" style="font-family: "Apple Braille"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">⠀</span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">❌People say life gets easier with time, from my experience that’s wrong.<span class="s2" style="font-family: "Apple Braille"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">⠀</span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">.<span class="s2" style="font-family: "Apple Braille"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">⠀</span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Life isn't easy…<span class="s2" style="font-family: "Apple Braille"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">⠀</span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">.<span class="s2" style="font-family: "Apple Braille"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">⠀</span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">If you allow it to, it will tear you to pieces.<span class="s2" style="font-family: "Apple Braille"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">⠀</span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">.<span class="s2" style="font-family: "Apple Braille"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">⠀</span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">But, if you approach with the correct mindset, it is the ultimate teacher.<span class="s2" style="font-family: "Apple Braille"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">⠀</span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">.<span class="s2" style="font-family: "Apple Braille"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">⠀</span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">✅Every time you get knocked down you get back up a little stronger…<span class="s2" style="font-family: "Apple Braille"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">⠀</span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">.<span class="s2" style="font-family: "Apple Braille"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">⠀</span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">✅A little wiser…<span class="s2" style="font-family: "Apple Braille"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">⠀</span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">.<span class="s2" style="font-family: "Apple Braille"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">⠀</span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">✅A little more resilient.<span class="s2" style="font-family: "Apple Braille"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">⠀</span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">.<span class="s2" style="font-family: "Apple Braille"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">⠀</span></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Eventually, what caused you pain and suffering in the past, will no longer affect you in the future.<span class="s2" style="font-family: "Apple Braille"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">⠀</span></p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">You just have to push on….</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">I just hope I can!</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Happy Sunday Funday!</p><p class="p2" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><p class="p3" style="font-family: "Helvetica Neue"; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Coach Mikey<span class="Apple-converted-space"> </span></p><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><br />Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-68456132367125563132020-09-27T20:03:00.001-04:002020-09-27T20:03:57.402-04:00Welcome to the World, Ellea Nicole. Daddy...ready or not....here WE ARE!<p> <span face=""Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif" style="background-color: white; color: #67757c; font-size: 14px;">After nine months of trying to process how in the WORLD I would balance work, a one year old, an infant, and "restarting" my business....It came to a sudden START on Wednesday. </span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrFI-nID-4B-XnSNdzDU2hscnJs78Jzg-FhXJk7-palAMbQrER6CIFKnXHKRKXgssDXrmIFG1D6YPM7moCJ97HFujmywVHiHxc37VCurj8jyME3-qKLC3P8z1MYzgDIrxCiMb5HkzJ_g4/s1002/Screen+Shot+2020-09-27+at+7.49.54+PM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="914" data-original-width="1002" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrFI-nID-4B-XnSNdzDU2hscnJs78Jzg-FhXJk7-palAMbQrER6CIFKnXHKRKXgssDXrmIFG1D6YPM7moCJ97HFujmywVHiHxc37VCurj8jyME3-qKLC3P8z1MYzgDIrxCiMb5HkzJ_g4/s320/Screen+Shot+2020-09-27+at+7.49.54+PM.png" width="320" /></a></div><br /><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><br /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">Needless to say, I have been FULL speed since the birth of Ellea, but what is more crazy is the insane stresses of what is to come!</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">I am one who loves routines, systems and I always make sure I try to have a plan of action and purpose for a lot of what I do day in and day out.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">I learned QUICKLY with Noah that things have to change, and I did my best to adapt in the past year to having him in our life.</p><figure class="redactor-component" contenteditable="false" data-redactor-type="image" rel="text-align: center;" style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; clear: both; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 1rem; outline: 0px; padding: 0px; position: relative; text-align: center;" tabindex="-1"><img data-image="i5hs97buk0lw" height="396" src="https://storage.googleapis.com/onboardme/uploads/media/5061/all/om-image-1601247410-7247728-5061.jpg" style="background-repeat: no-repeat; border-style: none; box-sizing: border-box; height: 396px; margin: 0px; max-width: 100%; outline: 0px; padding: 0px; vertical-align: middle; width: 279.267px;" width="279.26657263751764" /></figure><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">He is truly starting to become a little boy and actually loves seeing me when I come home from work which just makes me so happy! </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">But now, adding Ellea and having a CRAZY German Shepherd pup, a 16 month old and now an infant just sends my brain into all sorts of panic.....</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">I am trying to balance and learn, and I am finding that I will have to QUICKLY because this is all just pure chaos. Take today for example...I come inside from rushing to the grocery store while Noah was napping only to find him wide awake when back and he now like crying when he hears Ellea crying. </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">It sounded like we were in World War 3, BABY version trying to soothe them both, get Noah a snack and changed while Meg is trying to handle Ellea and get her to calm down. Then you have Brea in the corner doing the "doggy cover" with her ears. </p><figure class="redactor-component" contenteditable="false" data-redactor-type="image" rel="text-align: center;" style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; clear: both; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 1rem; outline: 0px; padding: 0px; position: relative; text-align: center;" tabindex="-1"><img data-image="zxjl241mvins" height="248" src="https://storage.googleapis.com/onboardme/uploads/media/5061/all/om-image-1601247721-2489613-5061.jpg" style="background-repeat: no-repeat; border-style: none; box-sizing: border-box; height: 248px; margin: 0px; max-width: 100%; outline: 0px; padding: 0px; vertical-align: middle; width: 360.407px;" width="360.4065040650407" /></figure><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">The funny thing is, I was supposed to be working and I just kinda chuckled at the fact of trying to at that given moment. </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700; margin: 0px; outline: 0px; padding: 0px;">I've quickly come to find a few things having two babies in the house:</span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;">1. There are no "quiet times."</em></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;">2. You may dream babies crying at night EVEN if there is a brief second they are not. Then you wake up in a panic only to realize you are either RIGHT or WRONG, and if you are wrong....you are still convinced you are right because you hear the cry in your sleep and dreams.</em></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;">3. You will clean and pick up the same toys and mess at least 4-5 times a day.</em></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;">4. You will never eat sitting down or without feeling rushed.</em></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;">5. You will ultimately feel AWFUL for your wife if you are the husband, but realize there is not much you can do for the newborn.</em></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;">6. You never remember what it is like to shower for more than 2 minutes</em></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;">7. Making Meals consists of frozen veggies, shakes and healthy lean meats you dont have to cook. AKA, anything requiring more than 5 minutes to make won't happen unless you have help.</em></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;">8. Your house becomes a war zone....QUICKLY.</em></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;">9. Ice cream and desserts can be a saving grace. </em></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;">10. The thought of taking a nap is almost comical. </em></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;">11. Sesame Street is a God Send</em></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;">12. Newborns truly are aliens and I am convinced have a timer programmed in them to start crying at times you least want it.</em></p><figure class="redactor-component" contenteditable="false" data-redactor-type="image" rel="text-align: center;" style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; clear: both; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 1rem; outline: 0px; padding: 0px; position: relative; text-align: center;" tabindex="-1"><img data-image="5tnj2m6l0axt" src="https://storage.googleapis.com/onboardme/uploads/media/5061/all/om-image-1601248257-8213954-5061.jpg" style="background-repeat: no-repeat; border-style: none; box-sizing: border-box; height: 184px; margin: 0px; max-width: 100%; outline: 0px; padding: 0px; vertical-align: middle; width: 296.215px;" title="Let the crazy begin" /></figure><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">We are truly blessed and fortunate to have a healthy baby and new addition to the family! Just apart of me wishes we could "flash" through this difficult time. I don't know how Meg does it and seeing her in three days has already had me convinced she should win some sort of mom award! </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">We all have challenging things in out lives, and MANY of us out there no nothing of what other people battle and face day in and day out, so you just have to be your own critic sometimes and either...A) Tell yourself to MAN UP and get stronger or B) Cut yourself some slack and stop stressing over things you cannot control.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700; margin: 0px; outline: 0px; padding: 0px;">Will my home be spotless everyday? Hell no.</span></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700; margin: 0px; outline: 0px; padding: 0px;">Will I have my work done everyday</span>.....NO, something I will HAVE to be ok with because I am so used to not stopping until it's done....but the reality of it all is that kids bring a new element of "busy" to your life. One that a deadline can't compare to.</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">There are certain things you<b> CAN contro</b>l to make your life the best it can while living in the breif moments of chaos, and for me they are: </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">1. Drink a protein shake everyday</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">2. Eat a Salad Daily</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">3. Take my Greens and Fish Oil Daily</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">4. SCHEDULE my workouts and do NOT let anything get in the way. Sweat DAILY!</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">5. Find LITTLE bouts of time to do workouts! ( for example, while I air fry my sweet potatoes I set a goal to do 100 push ups and 100 hollow rocks)</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">6. Stop comparing your life to someone else's. They know nothing about yours or the way you work. </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">7. Wake Up EARLY, GO TO BED Early! </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">8. Cut out mindless TV. There is nothing good about it and you can fill that time being much more productive! </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">9. When you get HELP, USE IT. </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">10. COMMUNICATE with your spouse. Lack of communication will only makes things worse!</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">11. BE kind. No matter how stressed and crazy your life seems, TRY not to let that show to your work/client's lives. </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">12. Be humble. No one knows how hard you work other than you and maybe your spouse. Don't feel the need to flaunt it all over Instagram and social media. We get it. EVERYONE is busy. </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">13. <b>CONTROL WHAT YOU CAN</b>. You can't control your kids getting sick, crying babies in the middle of the night, your lack of sleep DUE TO THAT(not just because you wanted to stay up late to binge watch Grey's Anatomy.). You CAN control what you put in your mouth, how active you are, and the way you treat others!</p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">14. Take time. I struggle with this one, but you need to take time to either spend with your family OR spend for yourself. We all deserve downtime, but make sure you EARN it. </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">15. Show gratitude! Give thanks to those who change your life and make them feel special! </p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">I know this all sounds so surreal, but I know you guys can do this! If you need help, or need a coach to help you get there, send me a message or reply to this email! I am really looking forward to a great month celebrating our 7 year milestone and we are going to give away 10 more $100 Gift Cards so if you want to <a href="https://bit.ly/2YMUMNn" style="background-color: transparent; background-repeat: no-repeat; box-sizing: border-box; color: #1976d2; margin: 0px; outline: 0px; padding: 0px; text-decoration-line: none; touch-action: manipulation;" target="_blank">claim one you can click here!</a></p><figure class="redactor-component" contenteditable="false" data-redactor-type="image" rel="null" style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; clear: both; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 1rem; outline: 0px; padding: 0px; position: relative;" tabindex="-1"><a href="https://www.eventbrite.com/e/anniversary-open-house-tickets-121415849073" style="background-color: transparent; background-repeat: no-repeat; box-sizing: border-box; color: #1976d2; margin: 0px; outline: 0px; padding: 0px; text-decoration-line: none; touch-action: manipulation;" target="_blank"><img data-image="1ip6m6voxf7a" height="260" src="https://storage.googleapis.com/onboardme/uploads/media/5061/all/om-image-1600645567-5622835-5061.jpg" style="background-repeat: no-repeat; border-style: none; box-sizing: border-box; height: 260px; margin: 0px; max-width: 100%; outline: 0px; padding: 0px; vertical-align: middle; width: 347.477px;" width="347.4766355140187" /></a><figcaption contenteditable="true" style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;">Click here for details</figcaption></figure><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;"><br style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px;" /></p><p style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 10px; outline: 0px; padding: 0px;">Have a wonderful Monday!</p><div><span face=""Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif" style="background-color: white; color: #67757c; font-size: 14px;">PS - did you see my kettlebell flow workout to try? You just need 25 minutes! <a href="https://www.instagram.com/p/CFo7heNDqcJ/?utm_source=ig_web_button_share_sheet" target="_blank">Check it out here</a>. </span></div><div><span face=""Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif" style="background-color: white; color: #67757c; font-size: 14px;"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimdeJjrW8Mga3YWrZwGjczA90ni9N132qTFujEtpZ5rxZZJ7NIKdOO1rD1x2Om79nX_o6-YRjhNsi3aUEvnFJ7SoVb68PtT-q4RoxeZW8FDFtAb2fTsU-6UVG8_TeS7Cj1JEpaSSqt4ZY/s1024/Screen+Shot+2020-09-27+at+8.00.32+PM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="788" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimdeJjrW8Mga3YWrZwGjczA90ni9N132qTFujEtpZ5rxZZJ7NIKdOO1rD1x2Om79nX_o6-YRjhNsi3aUEvnFJ7SoVb68PtT-q4RoxeZW8FDFtAb2fTsU-6UVG8_TeS7Cj1JEpaSSqt4ZY/w115-h150/Screen+Shot+2020-09-27+at+8.00.32+PM.png" width="115" /></a></div><br /><span face=""Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif" style="background-color: white; color: #67757c; font-size: 14px;"><br /></span></div><div><span face=""Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif" style="background-color: white; color: #67757c; font-size: 14px;"><br /></span></div>Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-21736491348205394732020-07-17T06:57:00.000-04:002020-07-17T06:57:13.667-04:00👍The power of PRIMERS💯<div class="p1" style="font-family: "Helvetica Neue"; font-size: 17px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">
👍<b>The power of PRIMERS</b>💯</div>
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If your like most, you head to the gym...slap on some light plates and within 2-3 minutes your hitting your working sets.💪🏾</div>
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This can only go so far before your body begins to break down and your joints truly start aching.<span class="Apple-converted-space"> </span></div>
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Welcome to the world of <b><u>POWER-PRIMER supersets!</u></b></div>
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🤷🏻♂️What are they?<span class="Apple-converted-space"> </span></div>
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A combination of a power based movement paired with a isolating high volume exercise that can help BETTER prepare you for strength gains!💯</div>
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The key 🔑 is not to go overboard and fatigue yourself too much so stick to 3-5 reps for the power based movement and if you are feeling frisky and after a good pump hit 12-20 for the primer!</div>
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The best way to get after them...</div>
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Hit some posterior chain work!</div>
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An example would be a power/primer of kettlebell swings and Swiss Ball leg curls.<span class="Apple-converted-space"> </span></div>
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A couple key points for your leg curls(because I see them done incorrectly a lot) are to:<span class="Apple-converted-space"> </span></div>
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<li class="li3" style="font-family: "Helvetica Neue"; font-size: 12px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Extend the hips! Dropping the hips too low with no extension limits your potential range of motion.</li>
<li class="li3" style="font-family: "Helvetica Neue"; font-size: 12px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Use your back! With no engagement in the upper back, you'll have no balance. Drive your hands to the floor to help</li>
<li class="li3" style="font-family: "Helvetica Neue"; font-size: 12px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Go slower! Stop trying to beat the clock!</li>
<li class="li3" style="font-family: "Helvetica Neue"; font-size: 12px; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal; margin: 0px;">Don’t cut short! Stop ending the movement early, get all the way through!<span class="Apple-converted-space"> </span></li>
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Then you all saw my notes on swings from last week! Just remember to hit them only a few sets each!<span class="Apple-converted-space"> </span></div>
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<b><i>👍An upper body example would be...Med ball slams(1) or even rotational(2) or finally lying tosses(3) paired with exercises like band face pulls, band pull aparts, or even YTWLs.<span class="Apple-converted-space"> </span></i></b></div>
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<b>Upper Primers </b></div>
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Again, remember to keep reps low for the power exercise! We are preparing for heavier loading which is my next point!</div>
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<b><span style="color: red;">🤷🏻♂️Why do they help?<span class="Apple-converted-space"> </span></span></b></div>
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Well...for ONE...power movements spark up the CNS which can translate to better speed and velocity with your lifts, leading to greater gains!<span class="Apple-converted-space"> </span></div>
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Secondly, high end motor control concentric actions like slams tend to recruit more muscle which can relay to more growth.<span class="Apple-converted-space"> </span></div>
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Lastly, power drops the most with age so it’s important to train it! Use it or lose it LOL.<span class="Apple-converted-space"> </span></div>
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🙌🏻Then to top it all off the primers can act to stabilize, correct or even improve faulty body postures displayed from everyday desk jobs WHILE giving your main muscles used in lifts a “pre fatigued” pump that will correlate to better growth and activation!💯</div>
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If you havnt yet taken advantage of these or even added some as fillers between heavier lifts, make it your mission to! Nothing like fueling the fire before the work!👌🏻 Using fillers can be a HUGE advantage to decrease warm up time, add prime mover strength and they reinforce stability for your main lifts!</div>
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<b><i>Get after your sessions today!<span class="Apple-converted-space"> I hit one of my favorites pretty hard! If you want to know what CRAZY 8's are MIKEY style, head to my IG @mjo_oaf.</span></i></b></div>
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#power #primer #menshealth #stack #nasm #knowledgeispower<span class="Apple-converted-space"> </span></div>
Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-38608238433604206422020-07-15T07:30:00.000-04:002020-07-15T07:30:45.640-04:00It's My Anniversary....WOW....Time FLEW BY! <div data-redactor-style-cache="text-align: center;" style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin-bottom: 10px; outline: none !important; padding: 0px; text-align: center;">
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Come and gone!</div>
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Years 1 & 2 were a blur because both of our schedules and me being in the midst of growing Over-Achieve. See a few messages between us from those times below.</div>
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Yet...3 & 4 have added some new twist....ones I can't say were good....nor bad...but live throws us all curveballs and it's ultimately how we grow, survive and adapt, right? </div>
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Meg is the love of my life. My best friend, and my forever sole mate. We knew this from day ONE! There isn't a day I don't think about how I can make her happy! We just love each other so deeply and for many, it's rare...but we LOVE being around each other! We never like being apart!</div>
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But this last year in more detail has been quite the ride...</div>
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A new baby boy, a new home, a BUNCH of new personal chaos issues and oh...well...another baby on the way.....AND THEN there is COVID and the insane effects its had on my business. </div>
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"Survive and ADAPT" became one of our mantras, along with "Go F*** yourselves" ...you laugh....but until you live a day in the life....keep that mouth shut! haha.</div>
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We've been through so many ups and downs. We've wondered if this is "all worth it" ....</div>
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I contemplated changing my name and leaving the country, abandoning her...until she openly said she would chase me down with a pitch fork if I didn't take her! </div>
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That's where we are. This surreal, twilight type sensing moment of our lives where I'm unsure what to expect each day, but the fact of the matter is that our world has gone mad, the virus is coming back, people are freaking out, businesses are hurting more and more and we seem to be all just very "angry" about everything.</div>
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Heck, you could be walking into the grocery aisle and be starring at the fruit...meanwhile some random stranger questions whether you have a problem and asks if you are looking at them.</div>
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People's anger seems to be at an all time high....but my love for my wife matches synergistically with that.</div>
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Many would think being stuck in our homes for 4 months with their spouse would mean the opposite, BUT in fact...we get along better....and well...for most of these four months I have not been present to her and Noah anyways because of the work load I have been under, but it is all for the future and well being of OAF.</div>
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<span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700 !important; margin: 0px; outline: none !important; padding: 0px;">She gets it!</span></div>
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<span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700 !important; margin: 0px; outline: none !important; padding: 0px;">She gets ME!</span></div>
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Not too many people do.....which is why I need to give this women the most AMAZING shout out today for being there for me through it all and sticking out 4 years with me! </div>
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There are nights I go to bed unsure as to how she does what she does in a day....but we both lay our heads down at night loving each other just as much and knowing we will ALWAYS be there for one another, forever!</div>
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<span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700 !important; margin: 0px; outline: none !important; padding: 0px;"><em style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none !important; padding: 0px;">I even came across these messages from FACEBOOK MESSENGER</em></span>( our only source of communicating during the first 2-3 years we met since I was always working....and the SAME messages are told to each TO THIS day!)</div>
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<figure class="redactor-component" contenteditable="false" data-redactor-type="image" rel="text-align: center;" style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; clear: both; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 1rem; outline: none !important; padding: 0px; position: relative; text-align: center;" tabindex="-1"><img data-image="ltww52p4xvix" height="372" src="https://storage.googleapis.com/onboardme/uploads/media/5061/all/om-image-1594771985-9644938-5061.jpg" style="background-repeat: no-repeat; border-style: none; box-sizing: border-box; height: 372px; margin: 0px; max-width: 100%; outline: none !important; padding: 0px; vertical-align: middle; width: 518.48px;" width="518.4795321637428" /><figcaption contenteditable="true" style="background-repeat: no-repeat; box-sizing: border-box; margin: 0px; outline: none !important; padding: 0px;">8/13/2015</figcaption></figure><div style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin-bottom: 10px; outline: none !important; padding: 0px;">
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<span style="background-repeat: no-repeat; box-sizing: border-box; font-weight: 700 !important; margin: 0px; outline: none !important; padding: 0px;"><span data-redactor-style-cache="color: rgb(79, 129, 189);" style="background-repeat: no-repeat; box-sizing: border-box; color: #4f81bd; margin: 0px; outline: none !important; padding: 0px;">Then this goes to show just how much we long each other and how hard I wanted to work for her and our family!</span></span></div>
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Yes, I am shit scared of baby #2, YES...Noah has ruined my love for dinner time....and YES, these last 4 months have been the worst of our lives....but all in all....the 4 years have been best spent with you and I wouldn't have it any other way!</div>
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<figure class="redactor-component" contenteditable="false" data-redactor-type="image" rel="text-align: center;" style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; clear: both; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin: 0px 0px 1rem; outline: none !important; padding: 0px; position: relative; text-align: center;" tabindex="-1"><img data-image="ldgi5d4z041b" height="296" src="https://storage.googleapis.com/onboardme/uploads/media/5061/all/om-image-1594771800-6970071-5061.jpg" style="background-repeat: no-repeat; border-style: none; box-sizing: border-box; height: 296px; margin: 0px; max-width: 100%; outline: none !important; padding: 0px; vertical-align: middle; width: 298.927px;" width="298.9265536723164" /></figure><div style="background-color: white; background-repeat: no-repeat; box-sizing: border-box; color: #67757c; font-family: "Open Sans", Lato, Arial, "Helvetica Neue", Helvetica, Tahoma, sans-serif; font-size: 14px; margin-bottom: 10px; outline: none !important; padding: 0px;">
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<3 Mikey </div>
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Forever & Ever</div>
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Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-37766614228423405162020-04-12T20:33:00.001-04:002020-04-12T20:33:11.293-04:00🍼Easter...Being a DAD for a YEAR....Surviving Corona as a Business Owner<span style="color: magenta;"><b><u>We made it to Easter. </u></b></span><br />
<br />
A year like we've never had. No masters, no sports, no family get togethers....and no in person celebrations of the resurrection of Christ.<br />
<br />
I am sure MANY of you feel the same way. Hurt, confused, stressed, sad, lonely, bored, angry, tired, anxious....and...well...nearly every feeling under the sun!<br />
<br />
Emotions are flying all around us.<br />
<br />
Both positive and negative. For me, tuning out the negative has been what I am struggling the most with.<br />
<br />
If you think of the analogy I am about to display...maybe it will shed light as to how you will value the oncoming weeks ahead.<br />
<br />
Look at Jesus. The week before Easter...we can all agree it was NOT very pleasant. He had a rough time that only led to the wonderful gift he gave us that weekend.<br />
<br />
Right now many of you may be soaking up in the negative with the pandemic circling us. Maybe you are drowning yourself in it, or putting it on others...but if you think about what this whole thing is doing for us...you can start seeing some good in it!<br />
<br />
Over the past decade, tough times were not uncommon for me. I've been through A LOT that I know many of you would be shocked to know....and fought through days I thought my life was ending.<br />
<i><br /></i>
<i>These tough times only made me who I am today. </i><br />
<br />
I always said "tough days make the easy days more flawless."<br />
<br />
No matter how bad something may look on the outside...you can always find good in it that makes it better. Sure, this virus is bringing out stress, anger, anxiety, and questions that many of us still don't know...<br />
<br />
But think about what you have been through in the past four weeks that has enabled you to now handle more, cope better, and connect more thoroughly.<br />
<br />
<i>Maybe you struggled being "in tune" with your family because of work.</i><br />
<br />
<i>Maybe you were never able to finish those house projects because you didnt take the time to learn...</i><br />
<i><br /></i>
<i>Maybe you started cooking after many of the fast food joints knew your order by name....</i><br />
<br />
Whatever strengths you have added this month, use them as positives to propel you into the ongoing weeks with a smile!<b> God has a reason behind all of this</b>, and although this horrid virus is killing thousands, it is allowing many of us to slow down and realize some of the smaller things in life and how great they can be.<br />
<br />
Just as he did with his celebration on Easter.<br />
<br />
I'm not saying this has been easy. To be perfectly honest, I really have not slept more than a few hours each night since March 14th.<br />
<br />
I've worked harder than I ever have trying to keep everyone in my gym family motivated, safe, and still wanting to workout. I've researched, attended 17 zoom meetings in 24 days on learning, and adapted. Each week something NEW is learned and brought to the table. If you think about it...the fitness industry has COMPLETELY changed its entire dynamic in less than a week and we've adapted and dished out to the best of our ability, all WHILE my manager returned from vacation with the virus himself.<br />
<br />
I have tried to be there for my wife and son, who just turned one last week, but my efforts have been lackluster do the the amount of work and stress I am under. I ended up breaking down Friday after one of the busiest days I've had then going to put brussel sprouts in the oven while being on the phone with the bank about a loan I was not going to be getting....meanwhile....hearing my phone in the background blow up with messages as I was talking.(you may laugh, but it was the timing of it all that just hit me)<br />
<br />
I lost it, broke down in tears....only to have Meg just give me a hug(which she has been fearful of doing do to not knowing how I would react). She reminded me to just stop, <b><i>focus on what I can control, and let God take care of the rest. </i></b><br />
<br />
I began trying to eliminate the negatives, or make sure they are not at the center of my worry. All the backlash and haters can have their times. I just wanted to focus on what mattered and that was helping those who wanted my help!<br />
<br />
I've even tried to set myself as a role model and leader in our community to show the importance of our health and open the Immunity Community to offer amazing tips, workouts and strategies to better health.<br />
<br />
The stresses of work/life right now are at an all time high for me. Sometimes this just puts me in this whole new level of work...and Meg even will tell you it's been one she has never seen from me.(this is coming from the girl who used to sit with me at dinner while dating and I would be on my phone 80% of the meal).<br />
<br />
Add in the stresses of these so called "government assistance" loans....and I've nearly lost my mind. The small guy always seems to be forgotten about in business. I've spent countless hours trying to get paperwork together and applications filled for loans I am hearing I have no chance at getting. My expenses at OAF are never put on hold or stopped. Just because I am not using the equipment doesnt mean I don't have to pay on it and the lease/rent.<br />
<br />
Any "forgivable" loan has been lost at the fact I only have one employee.<br />
<br />
All this mess can just wrack at my brain all day and night.<br />
<br />
But I am trying to just focus on the positives, although the negatives seem to sound like a massive ROAR to my ear for every little voice.<br />
<br />
At the end of the day, I just wanted to remember on Easter morning that I have been truly blessed to be a dad for ONE year now....Noah's first birthday party was canceled, but it allowed us to just soak up in him more and watch him grow little by little.<br />
<br />
I've come a long way in a year.<br />
<br />
And Over-Achieve is turning heads everywhere with the positive outlooks we have portray onto our members. We cannot wait to reopen those doors, and although it may seem like starting over...we would be dammed to think we wont work to get it back.<br />
<br />
Sometimes you just need to smile, soak up the happiness in life, and remember God will never abandon you. He left an angel by my side at my accident who still has not left me. I am born to be a leader in health and fitness. Noah was born to have a dad who will NEVER lead him wrong and set great examples.<br />
<br />
This epidemic has gone too far too long, but it doesn't mean we can't think about it as a learning curve and reminder to how important our health it.<br />
<br />
Without it, moments like this would never happen.<br />
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<br />
Happy Easter, from my family to yours!<br />
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Now, go out and win your Monday.<br />
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<br />Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-62670203035770970942020-03-08T18:42:00.001-04:002020-03-08T18:42:21.707-04:00Another Baby....YOU GOT TO BE KIDDING!<b><i>I thought this title might get your attention. </i></b><br />
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<br />
Trust me, I had about 4 weeks of feeling like I was "in a cloud" trying to figure out what my wife just told me the night of the 5th week.<br />
<br />
Noah has been a blessing.<br />
<br />
Sure, the beginning phases of dadhood nearly had be toppled over in a hole with my shirt tucked in and sucking my thumb like I've never seen the likes of an infant before....<br />
<br />
But I grew up quickly. I adapted. I did what I needed so I can be a better husband and father. For years, I put my work ahead of everything else.<br />
<br />
Meg understood, and always supported me. From the days of eating my dinner on date night out at Blue Grey in Gettysburg while on my phone to now having date night consist of us ordering door dash and watching Netflix for 40 minutes after Noah goes to bed....I've adapted. LOL<br />
<br />
Times change, priorities change, and your lifestyle changes when you have kids.<br />
<br />
I couldn't put work ahead of BOTH Meg and Noah now so we became fans of "making the most" of our time.<br />
<br />
<b><i>Once a month we splurge on sushi,</i></b> but other than that....our lives are not the same. Blue Grey STILL sounds like a plan to try on Fridays like we did before Noah days....<br />
<br />
Every Friday I would get home early and Meg would pull up at 4pm and we would head to Gettysburg...our SPOT, we called it. I got my TUNA and she got her CRAB CAKE and we just enjoyed being OUT of Chambersburg, out of drama, work, chaos and stresses of the week. Even if I <i><b>was alseep in the car on the way home at 5:30, HAHA</b></i>, it was all so worth it! We had our little escape each week and could enjoy a meal where there wasn't anyone to talk to me about training and the gym!<br />
<br />
<b><i>But now we find ourselves planning it and by the time Friday hits, we never step foot out of the house. </i></b><br />
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We are too tired. Too stressed, or Noah had a rough day and we need to give him attention....so there would be no way we could take him to a restaurant.<br />
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If you ever saw the movie, NEIGHBORS, we are those parents...where they get all amped up for date night("rage night") and by the time they get all the baby's things together they crash and fall asleep at the door.<br />
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All our energy goes to our relationship and our work. Everything else has a backseat. I know how important it is to schedule time for JUST Meg and I....but it just seems so hard when we both are so tired by the weekend.<br />
<br />
But I guess NOW will be the ultimate test...<b><i>.I mean...we are having a SECOND child.</i></b> Planned or not, it's happening.<br />
<br />
I guess the big thing I wanted to get off my chest is that I was FINALLY starting to LIKE Noah. Not that I didn't before, but you all know what I mean. The infant stages are tough for guys...and I will come out and say it that I am NOT a baby guy....BUT, Noah is now getting to a point where I think the little guy is pretty cool....(outside of the dinner time screaming in our faces) ....BUT ...I am loving my boy more and more and NOW to know I will be going right back into the chaos of the "hated" stage...<br />
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<br />
Has me wondering what in the world I will do.<br />
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I know the big thing Meg and I are trying to do is think about the positives. ALL of them. Looking back, I NEVER thought I would be 30 years old and have 1 kid and 1 on the way!<br />
<br />
I truly thought I would still be living in my gym and doing all the work myself and being right where I was the night of October 12th, 2014 when I opened. I thought I would be single and never in a relationship.<br />
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<br />
<i><b>Flash forward 6 years and I met a girl who came into my gym, she changed my life...I scaled my business, grew it, moved....TWICE....got married, had a kid....now have a second kid on the way and have a family home and I am looking to buy a mini-van(because apparently a FAST car is not on the "dad list" anymore LOL)</b></i><br />
<b><i><br /></i></b>
<b><i>....WHERE did my life go?</i></b> 🤷🏼♂️😂<br />
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<br />
Life is full of ups and downs....unexpected events and things that make you sit back and wonder if you are really going to MAKE IT THROUGH.<br />
<br />
I mean, for those who didn't know...after getting this beauty below...I was caught in the fetal position on the FIRST day in the corner of our house with my head between my knees crying....<br />
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<br />
I don't deal with change well...<br />
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I am a type A, driven individual who needs structure and planning....two things these things don't come with.<br />
<br />
So, adjusting is hard, and I know BABY OVER # 2 will be the same way....<br />
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But I know we will come out alive.<br />
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The past 6 years have been a wild ride for me. I've fought a lot of personal battles and learned a lot about myself and my abilities.<br />
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So I guess adding a second child won't be the end to me....maybe just my "youth" ....HA....<br />
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<br />
I know many of you parents out there reading this may have a similar experience...so please feel free to comment and add any bit of advice and support you can!<br />
<br />
And for MY piece of advice to all you out there....well...<br />
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<b><i>I'll leave it at this....</i></b><br />
<br />
When they say...It only takes ONE time....wellllllll....LISTEN....it truly does!<br />
<br />
Dam you New Year's Eve! 😳<br />
<br />
Baby Over is expected September! So....after no vacations in 2 years....I am hoping Meg, Noah, Brea and I can make it to our Beach house at least for my birthday before the chaos begins.<br />
<br />
On a final note....<br />
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;">God Bless WOMEN! </span></b><br />
<br />
I don't know how you guys do it, but I would never be able to do what you do....my Meggy is such a trooper. Went through INTENSE sickness this pregnancy already and now battling it all with raising another baby....GOODNESS....you all deserve MEDALS.<br />
<b><i><br /></i></b>
<b><i>Have a killer weekend and keep us in your prayers! </i></b><br />
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Until then....<br />
<br />
lets see how big Meggy's belly gets HEHE ...and I will for sure keep you all updated on how Brea acts as this progresses....she has been eventful since Noah's birth!<br />
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<br />Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0tag:blogger.com,1999:blog-2929601068512951897.post-52250328760401234342020-02-17T19:12:00.004-05:002020-02-17T19:12:57.274-05:00Do CALORIES matter? <div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="8oqps-0-0" style="background-color: white; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; margin: 0px; padding: 0px; white-space: pre-wrap;">
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<span data-offset-key="8oqps-0-0" style="font-family: inherit;"><b><u><span style="color: red; font-size: large;">A simple thought for tonight....</span></u></b></span></div>
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<span data-offset-key="ebhas-0-0" style="font-family: inherit;"><br data-text="true" /></span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="2f8rl-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
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<span data-offset-key="2f8rl-0-0" style="font-family: inherit;">Comparing these two things when it comes to CALORIES...so many people ask me about CALORIES and what is better if you just need to lose weight....</span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="3m1rn-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="7ljlq-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
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<span data-offset-key="7ljlq-0-0" style="font-family: inherit;"><b><i>"Should I focus on the total calories?"</i></b></span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="bc5d5-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="bc5d5-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="bc5d5-0-0" style="font-family: inherit;"><b><i>"Should I make sure the food sources are healthy?"</i></b></span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="8psqk-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
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<span data-offset-key="8psqk-0-0" style="font-family: inherit;"><br data-text="true" /></span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="8npgk-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
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<span data-offset-key="8npgk-0-0" style="font-family: inherit;">There are so many things out there and we truly never know what is right! BUT....let me add some clarity for you all...</span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="d7cpo-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
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<span data-offset-key="d7cpo-0-0" style="font-family: inherit;"><br data-text="true" /></span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="ejflt-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="ejflt-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span blockkey="ejflt" class="_3gl1 _5zz4" data-offset-key="ejflt-0-0" end="3" start="0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t59/2/16/31_20e3.png"); background-position: center center; background-repeat: no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; font-family: inherit; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; font-family: inherit; transform: translateY(-3px); z-index: -1;"><span data-offset-key="ejflt-0-0" style="font-family: inherit;">1️⃣</span></span></span><span data-offset-key="ejflt-1-0" style="font-family: inherit;"> Just because something is less calories DOESN'T MEAN it is more nutrient dense! This is an EXTREME comparison, I know...but you get the idea!</span></div>
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<span data-offset-key="ejflt-1-0" style="font-family: inherit;"><br /></span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="27sn-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="27sn-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span blockkey="27sn" class="_3gl1 _5zz4" data-offset-key="27sn-0-0" end="2" start="0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/td2/2/16/2714.png"); background-position: center center; background-repeat: no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; font-family: inherit; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; font-family: inherit; transform: translateY(-3px); z-index: -1;"><span data-offset-key="27sn-0-0" style="font-family: inherit;">✔️</span></span></span><span data-offset-key="27sn-1-0" style="font-family: inherit;">Check the ingredients, never just go with the claims on the front of the package⠀⠀
</span><span blockkey="27sn" class="_3gl1 _5zz4" data-offset-key="27sn-2-0" end="87" start="85" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/td2/2/16/2714.png"); background-position: center center; background-repeat: no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; font-family: inherit; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; font-family: inherit; transform: translateY(-3px); z-index: -1;"><span data-offset-key="27sn-2-0" style="font-family: inherit;">✔️</span></span></span><span data-offset-key="27sn-3-0" style="font-family: inherit;"> Check the overall sugar content and sugar to fiber ratio⠀⠀
</span><span blockkey="27sn" class="_3gl1 _5zz4" data-offset-key="27sn-4-0" end="149" start="147" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/td2/2/16/2714.png"); background-position: center center; background-repeat: no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; font-family: inherit; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; font-family: inherit; transform: translateY(-3px); z-index: -1;"><span data-offset-key="27sn-4-0" style="font-family: inherit;">✔️</span></span></span><span data-offset-key="27sn-5-0" style="font-family: inherit;"> Check the number of servings in the package⠀⠀
</span><span blockkey="27sn" class="_3gl1 _5zz4" data-offset-key="27sn-6-0" end="198" start="196" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/td2/2/16/2714.png"); background-position: center center; background-repeat: no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; font-family: inherit; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; font-family: inherit; transform: translateY(-3px); z-index: -1;"><span data-offset-key="27sn-6-0" style="font-family: inherit;">✔️</span></span></span><span data-offset-key="27sn-7-0" style="font-family: inherit;"> Be aware how that plays into your overall daily intake</span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="dn70i-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
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<span data-offset-key="dn70i-0-0" style="font-family: inherit;"><br data-text="true" /></span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="fdjt-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="fdjt-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span blockkey="fdjt" class="_3gl1 _5zz4" data-offset-key="fdjt-0-0" end="3" start="0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t78/2/16/32_20e3.png"); background-position: center center; background-repeat: no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; font-family: inherit; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; font-family: inherit; transform: translateY(-3px); z-index: -1;"><span data-offset-key="fdjt-0-0" style="font-family: inherit;">2️⃣</span></span></span><span data-offset-key="fdjt-1-0" style="font-family: inherit;"> Less doesnt always mean BETTER. Yes, total calories matter when it comes to weight loss, but the overall picture is that MOST can keep in their caloric goals when eating nutrient dense foods. </span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="84cr-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
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<span data-offset-key="84cr-0-0" style="font-family: inherit;"><br data-text="true" /></span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="uah0-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="uah0-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="uah0-0-0" style="font-family: inherit;">You never hear someone say they lose weight and get ripped when they eat processed garbage everyday.....The reason is simple...</span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="5qrg-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
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<span data-offset-key="5qrg-0-0" style="font-family: inherit;"><br data-text="true" /></span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="1t72t-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="1t72t-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span blockkey="1t72t" class="_3gl1 _5zz4" data-offset-key="1t72t-0-0" end="2" start="0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t0/2/16/1f95e.png"); background-position: center center; background-repeat: no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; font-family: inherit; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; font-family: inherit; transform: translateY(-3px); z-index: -1;"><span data-offset-key="1t72t-0-0" style="font-family: inherit;">🥞</span></span></span><span data-offset-key="1t72t-1-0" style="font-family: inherit;">It is VERY easy to overeat these foods and they hardly satisfy you. </span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="936fn-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
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<span data-offset-key="936fn-0-0" style="font-family: inherit;"><br data-text="true" /></span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="5oele-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="5oele-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span blockkey="5oele" class="_3gl1 _5zz4" data-offset-key="5oele-0-0" end="2" start="0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t5e/2/16/1f9c1.png"); background-position: center center; background-repeat: no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; font-family: inherit; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; font-family: inherit; transform: translateY(-3px); z-index: -1;"><span data-offset-key="5oele-0-0" style="font-family: inherit;">🧁</span></span></span><span data-offset-key="5oele-1-0" style="font-family: inherit;">It DOESN'T mean their isn't ANY room for this. Balance is the key, BUT if your overall goal is PERFORMANCE...you cannot expect to fuel your tank on 87 when it takes 91 premium. </span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="2gvmt-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
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<span data-offset-key="2gvmt-0-0" style="font-family: inherit;"><br data-text="true" /></span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="dmq86-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
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<span data-offset-key="dmq86-0-0" style="font-family: inherit;">Now....who admits</span><span blockkey="dmq86" class="_3gl1 _5zz4" data-offset-key="dmq86-1-0" end="24" start="17" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/tc0/2/16/1f937_1f3fc_200d_2642.png"); background-position: center center; background-repeat: no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; font-family: inherit; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; font-family: inherit; transform: translateY(-3px); z-index: -1;"><span data-offset-key="dmq86-1-0" style="font-family: inherit;">🤷🏼♂️</span></span></span><span data-offset-key="dmq86-2-0" style="font-family: inherit;"> to falling trap of the "calorie count" mania, and what has it done for you? </span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="eqesg-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
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<span data-offset-key="eqesg-0-0" style="font-family: inherit;"><br data-text="true" /></span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="24kuj-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
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<span blockkey="24kuj" class="_3gl1 _5zz4" data-offset-key="24kuj-0-0" end="2" start="0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t96/2/16/1f36b.png"); background-position: center center; background-repeat: no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; font-family: inherit; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; font-family: inherit; transform: translateY(-3px); z-index: -1;"><span data-offset-key="24kuj-0-0" style="font-family: inherit;">🍫</span></span></span><span data-offset-key="24kuj-1-0" style="font-family: inherit;">Personally, if I eat this crap, I feel like crap, and my workouts are crap. If I want to train at my best, I must eat the rainbow(no...not lucky charms....LOL....but with fruits and veggies and lean meats!) ....</span></div>
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<span data-offset-key="fjgb5-0-0" style="font-family: inherit;"><br data-text="true" /></span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="aok8c-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
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<span data-offset-key="aok8c-0-0" style="font-family: inherit;">Does this mean I never indulge? No, but you get out what you put in! So many of you who maybe fall victim to the "weekend binge" diet...I will be blunt with you....</span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="dbsf3-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
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<span data-offset-key="dbsf3-0-0" style="font-family: inherit;"><br data-text="true" /></span></div>
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<div class="_2cuy _3dgx" data-block="true" data-editor="fojrb" data-offset-key="aj9jm-0-0" style="background-color: white; color: #1d2129; font-family: system-ui, -apple-system, system-ui, ".SFNSText-Regular", sans-serif; font-size: 14px; margin: 0px; padding: 6px 0px 0px; white-space: pre-wrap;">
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<span blockkey="aj9jm" class="_3gl1 _5zz4" data-offset-key="aj9jm-0-0" end="2" start="0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t8f/2/16/1f613.png"); background-position: center center; background-repeat: no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; font-family: inherit; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; font-family: inherit; transform: translateY(-3px); z-index: -1;"><span data-offset-key="aj9jm-0-0" style="font-family: inherit;">😓</span></span></span><span data-offset-key="aj9jm-1-0" style="font-family: inherit;">Don't expect to get the results you want. Do the math. Eating in a slight deficit all week is all good and dandy, BUT 2 meals overdoing it by 500+ calories(which is SUPER easy to do when eating out) ....will set you right back to SQUARE </span><span blockkey="aj9jm" class="_3gl1 _5zz4" data-offset-key="aj9jm-2-0" end="242" start="239" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t59/2/16/31_20e3.png"); background-position: center center; background-repeat: no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; font-family: inherit; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; font-family: inherit; transform: translateY(-3px); z-index: -1;"><span data-offset-key="aj9jm-2-0" style="font-family: inherit;">1️⃣</span></span></span><span data-offset-key="aj9jm-3-0" style="font-family: inherit;">....</span></div>
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<span data-offset-key="aj9jm-3-0" style="font-family: inherit;">You can take this for what it's worth....but this is my opinion! </span></div>
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<span data-offset-key="a3acv-0-0" style="font-family: inherit;"><br data-text="true" /></span></div>
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<span data-offset-key="adh6s-0-0" style="font-family: inherit;">Monday sentiments</span><span blockkey="adh6s" class="_3gl1 _5zz4" data-offset-key="adh6s-1-0" end="19" start="17" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/t7c/2/16/1f9d0.png"); background-position: center center; background-repeat: no-repeat; background-size: 16px 16px; caret-color: var(--primary-text); display: inline-block; font-family: inherit; height: 16px; margin: 0px 1px; text-align: center; vertical-align: middle; width: 16px;"><span class="_ncl" style="color: transparent; display: inline-block; font-family: inherit; transform: translateY(-3px); z-index: -1;"><span data-offset-key="adh6s-1-0" style="font-family: inherit;">🧐</span></span></span></div>
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Over-Achieve Fitnesshttp://www.blogger.com/profile/14859637138972301572noreply@blogger.com0