Sunday---News For OAF, + Why You Are ALREADY struggling to stay motivated in 2015.

Winter is among us...

Yuck.

Well, whether you look at it with a smile of frown, I guess it doesn't matter...because the snow is bound to stay for a couple months yet....so adapting is what we do best.

Did everyone have a great snow day yesterday? I saw so many posts of my members out playing with their kids and having fun.....and you know what I thought to myself...

YOU all are inspiring. Because as I ate dinner Friday night at AKI, I took a look around and noticed just how many overweight and unhealthy parents there were in there...it was truly sad to see....and even worse is the fact that I would highly doubt most of them would be able to play all day out in the snow with their kids....

Isn't that one of the reasons to be healthy? For your family?

To be able to go to zoos and walk all day, play outside with them, and build memories that will last a life time....

yet so many of our parents today can't seem to grasp that concept.

I remember growing up EVERY single time my dad would come out and throw a football with me, kick a soccer ball, even play in HEATED basketball games. It was the highlight of my days....along with my brother.....we came home from school and shot around WAITING for dad to get home and play basketball with us!

So seeing lots of my members posting pictures just warms my heart! It honestly doesn't get any better!

So, keep up the great work, be an inspiration to your kids, be the parent that builds memories for them to hold onto, because it is one thing I never forgot growing up! It can even be said that it is why I love being active so much....I did that instead of the hours of video games and tv....

So for my members....AWESOME...proud of you all!!

Now, for some of you who are seeming to struggle already with your New Year's resolutions...

A simple piece of advice for you...

RETHINK THEM

Yes, you over shot your goal...You need to think SMALLER steps....going from zero to 100mph is tough to do...and only leads to disappointment.

Take a client of mine for example....Sharon Bigler....double knee replacement....surgery in October....

For what, 4 months now she had to put her training on hold, lose bouts of strength and cardiovascular endurance....and had to start going to physical therapy 3 times a week learned how to bend her knees first and walk...

Talk about starting from scratch....

She is now back to training with me....and has  SMALL goals every few weeks to improve on....

She isn't looking to get running in XXXX amount of time....she is looking to squat maybe 10 degrees above parallel next week! A big improvement from even two weeks ago! And that makes her happy!

That keeps her motivated....seeing the small progressions! Which is exactly what you need to think about!

Not the racer and speedster trying to get it immediately but instead, focus on smaller steps and you will have far less road blocks that will ultimately get you to your goals!

So for this week....shoot for ONE goal....ONE thing to improve on!

I have one for my entry level members....and it will be something I try to do each week for them!

Week One: No SODA...Not even DIET. ONE WEEK.

See, isn't that better than trying to go a whole year....

Baby Steps! You all can do it! I believe in you all SO MUCH!

Trust me, I was no goldmine when it came to goal setting either, but my accident helped me learn that I can't train so much, so often, and be so intense EVERYDAY....Just not going to happen. I learned that I will have bad days, I will have days that I am struggling....and it is not going to ruin my progress if I learned to back down and have light days.

And now, I feel stronger and more fit than I ever did before two knee surgeries and torn labrums in my shoulders.....all done with LESS....

So, remember, the best part about training and being active....is that it is ALWAYS there....Same with your other goals....make the choice to start and start with a proper step!

You can do it!!

Beat Your Fatigue...CRUSH Your Workout!

SNOW DAY.....

Well, what does this word mean to you? 

Take the day off, get in comfy clothes, sip down 5 cups of hot chocolate and get out the bag of pretzels?(Cheetos for my dad hehe).

Or are you still driven in to succeed and reach your goals in health and fitness? Making sure you get your workout in.....

Well, for  me....today was one of those "rough days" I tend to have weekly where my stress is at an all time max, my body is saying no to any moving because of pain and soreness in my knees and shoulder still lingering from an life changing accident over 2 years ago!

I have been putting in many hours in here lately with the site and planning of the new space, and I knew going into the New Year I would be bound to hit these days....

Just like you all....yes....I do too....

But I had some lacrosse kids in today and they asked how I am in good shape still not being able to do much and always in pain.....

That's where your MENTAL strength and intrinsic motivation come into play. You see, thats why I know I was born to do this....I can literally push myself harder than anyone can all by myself...I can be so mentally driven on goals and training that I knew I would be great as a trainer and helping others have that same vision!

No matter what area in life you lack in....health, family, food, friends, money, stress, sleep, etc.....

You can ALWAYS break past it with mental strength. So, what are some extra ways you can improve that mental strength and cognitive functioning? 

Here are a few tips:

1) Make sure you have your NUTRITION and eating dialed right in

Focus on quality proteins and fats, and clean organic fruits and vegetables as the bulk of your diet.  If you couple eating well with improving sleep time and quality, and working on stress reduction, these alone can go a whole long way towards helping mental strength.

But you must follow it. You will be SHOCKED with how clean eating can alter your thinking! 

2) Ensure EXCELLENT micronutrient status

It is vitally important that you have all your micronutrients dialed in, you know, the little guys that actually make EVERYTHING work.

I’m telling you to make sure you get enough vitamins and minerals.  You would never plant a rose in a pot of sand and expect it to bloom. You know you need to feed that plant nutrient dense soil (plants need micronutrients too), water, and light.

You are infinitely more complex than any plant. Do not underestimate the power of getting your micronutrient intake right, or the consequences of getting it wrong.  You need nutrient dense food.

My favorites are Vitamin C(immune), Vitamin D(bone/hormone/cortsiol), B5(fatigue), B12(metabolism),Magnesium(Energy/Recovery).

3) Herbal Support

Black Tea and L-theanine

Your best source of L-theanine is in black tea – simply replace your coffee with black tea. (Make it very weak and do it early in the day, as tea still contains caffeine, although in smaller amounts than coffee). Two recent well designed studies showed that

• Consumption of black tea extract led to improved recovery and a reduction in oxidative stress and delayed onset muscle soreness following acute anaerobic intervals.
• Even better, six weeks of daily black tea consumption lowered post-stress cortisol and resulted in greater subjective relaxation.

Taken daily and early in the day (to avoid affecting sleep), black tea improves your body’s stress levels over time.

Try adding these few tips, and you can watch your mental state of mind improve immensely. One thing that really helps me is having a set plan and make it a priority to complete.



AND BACK TO MY DAY.....Yes, you better believe I decided to train. You know what helped me?

YOU ALL. 

Seeing the posts I publish and seeing some of you comment, write me, reply, and just say how you love OAF and my new site and whats to come.....just makes me feel WONDERFUL inside that I am doing this right and helping everyone that I can. 

I got my "motivation high" from all that and knowing I am finally done with the site and ended up having one of my best metabolic training sessions(for the first time in a LONG time, felt sick almost haha)...

And for some of you....it may be in your cards to beat me tonight!!!

Bring your A Game.....the 12's Workout!

As many rounds as you can in 35 MINUTES after 1 mile Run & 5 Minutes Jump Rope of:

12 Thruster + 3 Back Elevator
12 Burpee(alternate every round with regular and lateral)
12 KB Swing
12 Slam Ball

I did, 12 + one round of 6 to hit 600 reps. 34:57....ended on 5 High Intensity Jump Rope then done. Now it's your turn!

I think I like my 1500 calorie burn sessions in 45 minutes.....with EPOC....got to love it...

Which is WHY you all are addicted ....hehe....

See you all tonight!! 

There is nothing to gain by regretting things. Review the lessons learned. Make the decision to change. Take Action.

Monday Drag....Please Be CAREFUL if dieting this way... +++ UNDE ARMOR ORDERS CAN START! SEE PHOTO!

Hey everyone!

Hope the weekend was fantastic!! Mine was busy...which is good in business!! I am so excited for this new year and things to come at OAF! I hope you all feel the same!! I mean, in less than TWO weeks we are starting our first YOGA session!!!!

Pretty neat right?!? 

I hope EVERYONE takes advantage of this and spends part of their Sunday doing something FRESH and NEW!

Just a couple things....I kept hearing today lots and lots about dieting and going "low carb" and trying to eat the right things now that the new year is here....

And I want to warn you of some things that can happen if your not careful with low carbs diets....

Especially if you're training too! Trust me, there are ways to eat your carbs! Eat the natural ones, and limit the starchy kind.

But here are a few "bewares".....all I have time for today....

Whenever you lower carbs in your diet for more than 5 to 7

days at a time, it can lead to a downward spiral of metabolic

problems including these 6:

 

- Suppressed thyroid output (slowing your ability to burn fat)

- Decreased testosterone production (women need this to burn fat too!)

- Compromised immune system function (you'll get sick FASTER)

- Slower metabolism and adrenal fatigue

- Muscle loss

- Slower fat burning and weight loss plateaus

So just be careful! Eat smart, and eat natural and you will be ok!

Site should be done any day!!!! As soon as it goes LIVE....all UNDER ARMOR CLOTHING ORDERS CAN START!! YOU HAVE UNTIL FEBRUARY 10th TO GET THEM IN!!! If you don't want to wait for the site....SEE THIS FLYER....AND GO AHEAD AND PLACE YOUR ORDERS!!

See you all tonight!!

Sunday....Your Relax Day....Or Your Work Day?!

Sunday,

The day everyone wants to rest, wind down, take their mind off work, stress, and problems that are encountered during the week. 

Time to embrace family matters, time to watch football....and eat some good home cooking....

Is this a routine for most of you? 

Well, whether it is or not....I wanted to take a second today to share with you some advice I received from Mr. Ocker on Friday...my accountant.

Not only is he good with numbers...but he is also worthy of giving great advice and pointing me in the right direction.

Some of you develop "times" in your yearly routine when you make excuses for your efforts....or lack thereof....

For him...tax season. 

I'm sure almost every accountant uses this one. 

"OH man, sorry nothing from February to May." You know what time of year it is....

But you know what he told me...

"Mike, it's funny, you know....so many people expect me to be locked away working 12-14 hours during this time....but you know what....ANYONE can make time for priorities they have in life...plain and simple."

He went on to tell me how proud of me he is for doing what I love, just as he does with skiing. He always makes time for it no matter what "season" it is....

I can relate....no matter how busy I get, and piled up to-do lists....I always will make time for myself to train. It's my passion. My one thing that helps me ...well....be me...and without it I could seriously drive myself insane.

He said he knows what I am going through being alone with no help, but he wants me to try my best to erase the "outside" things that occupy my time, and focus on the one thing I was born to do...train and help others.  The more I step away and turn into managing, the more stresses and heartaches will come.

He is right. Spot on. Which is why I am actively pursuing new staff at OAF and trying to limit my hours in here. You guys know I love this, I truly am meant for this job, and I just want to always be able to do it and be at my best....so if it means getting someone to answer my calls, emails, deal with products, bills, etc.....it will be done!

Now, how is this relating to you?

Think about it....how many of you just seek for excuses to get away from AMERICA'S #1 problem....health and obesity....

I mean, hell....I am paying thousands to our government in social security tax....hmmmmm

I wonder who is getting that money....I don't even want to think about it. I work my tush off to help pay for overweight citizens with nothing but excuses to earn a healthy life so they spend it in doctors offices. 

I want to turn this world around....I want that over-weight person to make health a priority. Adapt it and change. 

Need a couple tips for your new change?

1:  Give your Body MORE Sleep

Get more of it, and make it better quality. Go to bed earlier, ideally at the same time every night, sleep in a pitch black room, and try to avoid stimulants as discussed below, or looking at back lit screens (like your computer) late in the day.
Your new quote to live by “Defend Your Sleep At Gunpoint”!

2:  Say NO To Adrenal Abusing Stimulants (for a while)

This means limit COFFEE, ALL “energy drinks” (skip those for life if you want to look good naked), dark chocolate, and caffeine-containing teas or any beverages. All of which place demands on your adrenal glands.

3: Practice the art of STRESS reduction

Learn how to say no, walk away from people or situations that stress you out, and devote 10 to 30 minutes each day on YOU time. This could be a walk outdoors, a yoga class, watching the sunset, or some meditation.
Studies suggest that being outdoors in nature and enjoying companionable time with friends and loved ones, ideally with lots of touching, hugs, and cuddles are your two biggest winners.

So remember, our world isn't making progress with excuses....

It relies on YOU getting up, getting strength, accountability, and reaching for your dreams.

Someone once told  me, if your not making strides within three years of opening a business....it's a mere hobby at best....

And knowing that more than 80% of private gyms fail within the first 5 years....I am EAGER to beat the odds, prove the statistic wrong, and develop a facility this area has NOT seen.

One that drives results, delivers great workouts that WILL change lives.

And for one year down....I can proudly say we did it!

And I am only getting warmed up :)

Have a wonderful Sunday!

Remember, 

Don't be so hard on yourself. Past mistakes are just that...in the past. Learn. Breathe. Relax. Be positive. 

 

Connect with other positive people & study them. Be grateful for them and have them hold you accountable. 

 

Take all these lessons and learn to do what is right for you. Then make the Right Decisions, Right Now, for the Right Life. Take Positive Action Today!

 PS---The New Site Is ALMOST ready, and will include the NEW STORE with a deadline to purchase your INITIAL OAF Under Armor Stash!!!

Back On Blogger....Your Cheat Day Bodyweight Blaster

Hey guys! BACK in blogger! 

Why? So EVERYONE can see my posts again and it will be directly linked to my NEW website!!

Should be done this weekend!! I have been MIA because of the amount of time I have been putting in working on it and also with new members and training sessions....

But once the site is live, I should be back to writing consistently for you again :) 

So, just a few updates for you long lost readers....

On my health...

Well, my parents don't even know this but BOTH of my knees have multiple tears in them still....right one has 7. They want to do a second surgery on them but I have been told that a second surgery in 3 year span can end your career in physical activity and the success rate isn't as high....

Plus another 12-16 month recovery.....so not in the books for me. I would rather keep my mental strength and push through and train around it. So for all of you who are scared to join OAF because you have injuries, knee pain, shoulder pain....etc....DON'T BE AFRAID....I have trained around them for 2 years now, and have high end credentials in corrective exercise to ensure all progressions and regressions in our training! 

And I won't even go into detail about my shoulder....labrum tear is bad....but once again...I work around it.

And so can you! I know it.... You just have to make that first step and get into see me at OAF and I promise you that you won't regret it! We had so many new faces to start 2015....

and guess what....

EACH one has signed up for group or private training!!! How neat!!! 

So, don't get frustrated and caught in the average American new year plan of heading to Planet Fitness....going strong for 6 weeks....expecting miracles....not seeing them....then drifting away from fitness all together!! 

You just need to join a gym that DELIVERS!!! And trust me.....I DELIVER!!! 

One of probably a hundred or more members who have gotten GREAT results with OAF! 

You can be next! What makes these members so healthy....their dedication!!

For example....if they have a cheat day and go nuts on some ice cream....they simply can count on me and OAF to give them a sweet short simple workout to help with the blunder.....

Like this....for those who have gone a little overboard watching football this weekend...

The Rockin' Abs & Fat Burning Bursts Cheat Day Workout

1) 90% Pushup Rocking Plank - 45 seconds
2) Jumping Jacks - 45 seconds
3) Cross-Body Mountain Climber - 45 seconds (alternating sides)
4) Double-Jump Burpee - 45 seconds
5) Crushing Plank - 45 seconds
6) Total Body Extension - 45 seconds
- Go through the circuit one to two times with no rest between exercises. 

- Rest 30 seconds at the end of the circuit.

Repeat 3-4 Rounds for a SWEET SESSION!

And remember for your weekend....

Who you associated with is more powerful than you can imagine. 

 

Do not accept anything less than the best - otherwise you are cheating yourself out of the life you deserve. 

 

When you spend time with successful people, you become successful. 

 

You can't expect to soar like an eagle when you are hanging around with turkeys, so you must eliminate negativity, criticism, and temptation from your life, and fill your friendships with positive expectations, support, kindness, caring, and energy. 

 

You can do it. There are great people out there that want to help you.

Have a GREAT weekend!!!

Soccer Player Status....Why This Area Needs A Good Strength Coach

I know, I know.....A blog about soccer. Don't just exit out of this just yet. My point is not just to educate you on specific demands for the sport, but also to explain WHY I am trying to pursue such athletes to train.

You see, in my junior year in high school.....I was a mere 5'7 and 140lbs. I was tiny. Soccer player status right?

It amazes me how still coaches think that lifting weights would make their athletes muscle bound and less athletic. That myth has since been debunked in every sport. It is now known that strength builds the foundation for all athletic qualities including relative body strength, which is the most important for athletes.

That applies directly to the high school sports continuum.  You see, the stronger will always beat out the weaker....they will be on the field longer than those injured constantly from the fatiguing demands of the sport. The best way to put it is that the strength of your own body-weight is the best advantage in the sport, along with all others. The stronger you are in relation to your own body-weight, the more you outperform your opponents. Plain and simple.

Yet, so many times I see these so called "coaches" unsure of what to do to strengthen their players. They rely on TEACHERS to help their kids lifts weights in gym class with no proper technique or instruction on how to do so efficiency or properly.

Crazy huh?

I see some of my athletes come into my gym and tell me they were power cleaning their max in gym class and got hurt and can't do the workout I give them in that day. Complete crap if you ask me. I never would be more angered as a fitness professional than to hear a story like that.

Nothing more gets the steam coming out of my head when I hear that. How is it possible kids these days are receiving insufficient and uneducated advice on such an important aspect to their athletic development? Blows my mind, but if I were the parent, I would be pretty worried.

It's great that the school gym class teachers want to introduce resistance work into kids lives, but leave it to the professionals......please.

I see so many athletes, parents, clients who all have some sort of imbalance. I may be big on corrective exercise...but prove me why not to be? If I see a soccer player walk through my door with a high degree anterior pelvic tilt, I sure as hell am going to work towards correcting it or he could be dealing with large amounts of compensations down the road that can include the likelihood of a number of lower limb pathologies.

The musculoskeletal causes of anterior pelvic tilt have been outlined below:

1. Rectus abdominis weakness.
2. Poor flexibility of the hip flexors (predominately the illiopsoas).
3. Increased tone and shortened length of the lower back extensors (erector spinae muscles).
4. Excessive length and weakness of the hip extensors- (hamstrings).
5. Inhibited, weak gluteal muscles.

And I'm 100% sure the P.E. teacher has no knowledge of this and would be telling this person to do the sit-up test, just re-enforcing this large complication. 

Another great benefit of strength training for the soccer player is injury prevention. I don’t care how good of a soccer player you are. You can’t do much for your team if you’re injured. Athletes who strength train have fewer injuries, and if they are injured, they usually come back more quickly. The reasoning behind this is that strength training strengthens muscle attachments, tendons, and ligaments and increases bone density.  This leads to a quicker recovery and can improve the rate at which you do come back at!

Not only do soccer players need resistance work, but they also need a good amount of injury preventive work. Most susceptible are women and ACL tears(30,000 per year). Working on hip ex-tensor strength, landing mechanics and unilateral stability can all do wonders for reducing the chances of a major injury.

What's even more ridiculous is the programming I do see with some coaches and trainers in soccer players.

Yes, yes, we all hear that term.....SPORT SPECIFIC training.....well hate to burst your bubble but that theory has been traded off for a few years now. SURE, it has it's play in periodization and proper programming, but you cant tell me that a soccer player doesn't need upper body strength.

I'll tell you a little story about my first college game.  I got into it about 15 minutes in.....was so nervous I felt like I could run at 1000m/ph! Just all over the field running, attacking, defending, and within 30 seconds I had the ball at my feet. The next TEN I didn't not remember so well because of how quickly I was LAUNCHED into the air from these massive 6' players who just simply shouldered me off the ball. You would have thought I was catapulted across the field I went so far.

With that said, soccer requires a whole hell of a lot of upper body strength. Now, I'm not saying you throw on 300lbs and bench press everyday. Completely out of line.

But filling in a kid's program with nothing but lunges and crunches would be the biggest mistake you could possibly do AS WELL.

You see, soccer players make maximum usage of both aerobic and anaerobic conditions. Thus, training should be used on both ends of the strength spectrum. Meaning,

Absolute Strength----Strength Speed----Speed Strength-----Absolute Speed

So many soccer players are only "practicing their sport" for instance....leaving them all the way in the Absolute Speed category. Now, this is fine, but that athlete will never progress and learn to properly execute higher demands placed involuntarily on his/her muscles as he ages.  This could lead to a devastating or nagging injury.

That is why, here at O.A.F., athletes are taken through all ends of the spectrum, meaning that we could start that soccer player on the absolute strength side and incorporate basic resistance work in linearly or conjugated fashions. We could then take that athlete into more strength speed activities involving explosive over-head med ball throws or rotational throws. Then moving onto speed strength we can work on the pilo swing or work with depth jumps or other explosive power movements.

This overall progression can lead to a well-rounded athlete, who can accept and over-come all the stresses and demands placed on them from their sport.

All I want to do here at O.A.F. is take the basic philosophy that throwing weights on a bench and doing dumbbell curls for a traditional workout and TURN it into a structured program that enables the athlete to best perform at their sport. Sure, I would have bench pressing and squats in their program, but you can't haphazardly throw them into numerous workouts throughout the week without knowing what you are doing.

That is my job as a fitness professional....to educate and properly put my clients in the best circumstances to excel and reach their true potential.

Now, it's your turn. Take this message today and spread across the schools in this area! Let's get these athletes into Over-Achieve Fitness and into a properly strutured atmosphere that will enable them to succeed when desiring to play at the next level. It never hurts that their trainer has numerous contacts and was a colligate soccer player himself.

That's all. Enjoy the rest of your weekend and GEAR UP for another week of Shredder! 

Mike Over
CPT / PES
Strength & Conditioning Specilist
www.mjofitness.com

New Year, New Gym, New You.....Are You Another Statistic, Or Are You At O.A.F.?

So, a New Year.....2014. What is this year going to bring you? What goals are you setting your eyes on to accomplish? 

With that being said....what steps are you taking to reach those goals?

Trust me, I wouldn't be here telling you today some harsh truth about your resolutions this year, but I am just on your side trying to help.

Those in my gym won't be another statistic this year.

80% of our country drop their resolutions within 4 weeks.

It's sad, but the truth.

I want to help you today with your thinking, as I am getting many questions to start this new year about diets, supplements, exercises, cardio, calories,  etc.

So here are some.

1) Stop believing in magic pills or diets that don't require any work. Eat a high-protein, high-fiber diet with lots of fruits & vegetables, healthy fats, eggs, and healthy meats, and cut all added sugar from your diet. 

 

DONE. Stop thinking hydroxycut and thermogenics will get you that magazine body without hard work.  

 

 

2) Leads me to the next one.....JOIN OVER-ACHIEVE FITNESS! Why? You are guaranteed results and also put into a structured program. Not random bootcamp and crossfit mumbo jumbo who think Sub-maximal Deadlifting paired with endurance running is beneficial.

3) Drink 3 liters (12 cups) of water per day. You need to hydrate to get nutrients to your body. If you are working out, drink more! Simple. 

 

4) STOP DRINKING LIQUID CALORIES!!! Other than protein shakes, coffee, and tea...eliminate them! Yes, those "so called" healthy organics drinks are still PACKED with sugar! Try to avoid diet sodas --- I don't know if they are 'bad' for you, but they likely don't make you healthier.

 

 

 

5) Stay motivated with family support, friends, and my motivational posts and blogs! 

 

6) Plan, Shop, and PREPARE you food for the upcoming weeks. If it's not in your house, you won't eat it! That simple.

 

7) Make a goal, set the deadline, and do whatever it takes to accomplish it! I am only here to help!

 

8) Be thankful for what you have in life! Including the ABILITY to exercise. Don't regret it for one second! I promise you, it will be the biggest mistake you will ever make. 

 

9) Stop eating out. Yes, there are healthy options and if you are taught properly how to order your meals I am fine with dining out....but 99% of you are not! Did you know Ruby Tuesday's Turkey Burger has over 800 calories?! Add some "buttered....but healthy" veggies and the salad bar with unhealthy choices there and you can be packing 2 days worth of calories in one meal you thought was textbook perfect!

 

 

10) ENJOY YOUR WORKOUT! Working out is a great stress reliever, yes, but don't come into your workout with a frowny face and not feeling motivated. If you are not at Over-Achieve, tough luck, and I am sorry but can't help you....but those in here know exactly how to get fired up and I do everything I can to get them pumped up and ready to rock! Who wouldn't be excited about a gym I opened 11 weeks ago that is maxing out it's sessions everyday and turning heads across town each and everyday! Local ESPN broadcasters even what to do talks out of here!

This place is only the beginning! We are going to grow! Unfortunately(I say that with a smile :)), Shredder is getting so large it limits what I can do but you know I will always deliver the BEST workout! And soon this place will be the cornerstone of fitness! Growing is never a bad problem! But now managing it is tricky! Can you imagine expanding!? 

I want to add pure strength workouts soon, and expanding might just be the thing!

So for this New Year, Get a goal, write it down, and tackle it one step at a time! Think baby steps! I know there is a lot of pressure out there to cave in and fold with the gym.....but that's EXACTLY why I am here! The members at Over-Achieve are the best I could ask for and know how to dig down and work hard yet have a fun time with it! 

 

 

So please, if you are a member, keep referring friends! 10$ isn't bad for getting your buddy to come workout!! ;)

The more we can get the better this will become! I am so thankful for everyone and the great Christmas gift they got me! I still look up at my timer clock everyday and smile because I remember how great you all are and how lucky I am to be your trainer! 

So start off this New Year right, get to OAF, get your goals, get friends, and lets push towards getting you to them!

Until Next Time, 

Keep your focus and fighting towards your goals!!!

Mike Over

CPT / PES

Strength & Conditioning Specilist

www.mjofitness.com