5 Ways To Not CRASH COURSE on Memorial Day Weekend

Heading into Memorial Day weekend...

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!

I have to admit, I feel like a new person being able to walk around the stores without a mask 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!!

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...

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!

Anyways, back to my point about vacation time and Memorial Day Weekend....let's have a gentle reminder to be FORGIVING.

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.

1. Movement is medicine. 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. 

2. Pick your poison. 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. 

3. If you overdo it, don't punish yourself. 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. 

4. Schedule a workout. Do it FIRST thing before you open your computer or cooler for the day! You can check out my FREE kettlebell conditioning workout to try one of these before you venture out for the day. 

5. ENJOY your time, don't obsess over what you eat and drink....it's  VACATION. 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!

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....🤷🏼‍♂️

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!

I just have to keep reminding myself I am only 31, so I have all the reason to be tired! 🤣

Have a great night!

PS - If you can take a second to fill out this form! It would mean a lot! 

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 apply here 

Catch ya later!

Mikey

My Top Oblique Exercises....Wait, What are the Obliques?

 🔥My Top Oblique Exercises!💯 - Wait, What Are the Obliques? 

The obliques sit on both sides of your rectus abdominis muscle, also known as the six-pack muscles. Together with the transversus abdominis muscle, they make up the four main abdominal muscles.

Two sets of oblique muscles are situated along the sides of your upper body: the external obliques and the internal obliques.

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. 

Your internal obliques are between your external obliques and transversus abdominis muscle. They flex your torso and rotate your trunk toward the same side. 

Toned obliques look good, but there are also functional benefits to strengthening these muscles:

- Ease low back pain! 

- Better Posture!

- Better Core Strength!

👍Training the anterior sling obviously has its benefits, from rotational speed and power to lateral strength and stability to protect us from injury.

👀Not to mention it’s badass to see a sweet set of ripped obliques and serratus, so try some of these out.

1. TRX Scissors (with or w/out weight): killer and awesome for incorporating some upper bodywork.

2. Lateral Sliding Plank(regular or elevated): 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.

3. Suitcase Carry: what isn’t there to live here! Grip, Anti lateral flexion and gives your trunk some serious stability and strength work! 💯

4. Windshield Wipers(bar and rings): 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!

5. Side Oblique Press Out(regular and with overhead reach): 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!

6. V Sit Single Arm Press: 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!🤙🏻🙌🏻

7. Low to High KB Chop/Swing: 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!

8. Plank Pass Through(transfer): 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!😜

9. High to Low Half Kneeling Cable Chop: 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.

10. Circle Plank: 😜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!

11. Side Plank Band Pull w/ Leg Raise: 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.

💯There you have it...my top 11 Oblique exercises to add to your workouts!

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 🔑 component to build your lateral speed, strength and power!

Like this post? Leave me a comment!

Happy Sunday!

 How’s everyone’s Sunday!?

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!

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.

I’ve come a long way in trying to balance work and family, and I still struggle daily but today was a big step!

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...

1. We are HIRING! Currently, looking for someone with marketing, sales and administration work. If you or someone you know is interested please have them email me directly!
2. 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!
3. Inquire about a free personal training session! 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.
4. Buy a hypervolt and get a FREE month at OAF! Offer ends April 30th! Message me today to order yours at nearby 40% off retail price!

Hope these great weekend days and deals bring you some joy!

Have a kick butt afternoon!

Coach Mikey

Top Three Things Slowing Metabolism

 Top Three Things Slowing Metabolism 

1. Sitting too much

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.

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! 

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!

• 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 😂  

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! 

 

2. Not lifting and only doing cardio 

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. 

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.

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! 

3. Lack of sleep

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!

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.

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? 

Absolutely not! So getting the sleep you need makes your productivity MUCH better! 

Now, if you are in bed by 9-10...430-5am is great! But it’s all about the sleep you get! 

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.

 

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.

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.

Sleep helps insulin sensitivity which basically means it allows you to handle carbs and stress better...not sleeping will make fat loss near impossible!

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! 

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. 

While all these seem plausible circumstances for someone like myself (😜👉🏼🍼) ...managing them can keep you on a linear path to success. 

I know I have days I struggle in one of these categories...and quite frankly, it’s more than a couple days a week!

But what makes the difference is that I am consistent and make strong efforts to do the best in each area! 

What about you? 

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! 

Have a GREAT Week!

Coach Mikey

References: 

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. https://doi.org/10.1111/j.1365-2869.2008.00662.x

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. Eur J Appl Physiol 86, 411–417 (2002). https://doi.org/10.1007/s00421-001-0568-y

When life with two under two....HITS you.

 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.

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.

In the mean time, I'll enjoy enlightening you all on my life and the fun that happens! 

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. 

Some days I feel like my boy is the most amazing kid....and the world is a happy place...

Then there are others where I want to jump off a cliff.....

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:

Them: "How are you guys....I'm sure it's hard!"

Me: Chaos

Them: Aw, yes. I get it. It will get better!

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. 

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 even if we wanted 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). 

Most of our days go the same: 

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). 

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. 

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.

I can't tell you the last time something was on TV that wasn't sesame street.....

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.

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.

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....

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....

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.

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!

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!

Either way, I love being a dad....

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.

You can’t make this sh** up😳

 You can’t make this sh** up😳

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.” 👶🏽 🍼 

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.😂

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.” 😅

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.

🤷🏻‍♂️A dinner time in the life of the Overs...

😝Yet, I’m sure...many of you can relate and comment on your horror stories...

🥲Strange thing is...for some unforeseen reason, they just continue to happen to us....

Day...after day...after day.

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...

❌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 💺...

Life as we know it...

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.

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…

GOD GET ME THROUGH THIS WORLD WAR 5. 💯😅

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. 

❌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. 

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.

👎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. 🙏🏼

News Flash....YOU are not aware! 

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. 

To all the people who are upset about the masks and messaging me and sharing their insight….

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. 

Does that make me a bad person? 

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.🤕

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.🥊

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. 🤜

Failing at parent hood is 🙌vastly different. I feel like I am either 1)letting Meg down or 2)letting my kids down everyday.

➡️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.’

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!🧐

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….

Can you say CHAOS⁉️

Other days, we FINALLY are sitting down, Noah calm, Ellea asleep and we look over at one another, eye to eye….💓 smile….

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)….

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🤣…

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….

🐕‍🦺Brea flips her protective lid…..🦴👉🏾 And Ellea wakes up and begins her tyrant…..which then spirals Noah to cry….

And we end up butting heads in pure shock, then resume the “constant” headache that seems to be looming over our household.🥰

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!😎

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….

😱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.

What crazy stories, memories can you share about your baby stages? Will I get past this? Will it be a blur?

Let me know in the comments.

As always, never keep things bottled up!

Remember, 

“Life doesn’t get easier, you just get stronger”⁣⁠⠀

⁣.⁠⠀

❌People say life gets easier with time, from my experience that’s wrong.⁣⁠⠀

⁣.⁠⠀

Life isn't easy…⁣⁠⠀

⁣.⁠⠀

If you allow it to, it will tear you to pieces.⁣⁠⠀

⁣.⁠⠀

But, if you approach with the correct mindset, it is the ultimate teacher.⁣⁠⠀

⁣.⁠⠀

✅Every time you get knocked down you get back up a little stronger…⁣⁠⠀

⁣.⁠⠀

✅A little wiser…⁣⁠⠀

⁣.⁠⠀

✅A little more resilient.⁣⁠⠀

⁣.⁠⠀

Eventually, what caused you pain and suffering in the past, will no longer affect you in the future.⁣⁠⠀

You just have to push on….

I just hope I can!

Happy Sunday Funday!

Coach Mikey