8 Good Supplements You Should Be Eating/Taking!

 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.

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. It has MANY known benefits that can be helpful for strength, stamina and even recovery!

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 check it out here.  Use code MJOVER.

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. I suggest looking for a quality protein with the NSF label! You can click here to get my favorite at 20% off using code MJOVER. 






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.  For training, it can reduce fatigue and help you train longer and harder. 

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. 

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. 

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

Training FASTED the best for fat loss⁉️

 

It amazes me that people still are so keyed in on fasted training to drop body fat.

While personally, I do train prior to eating....I don't do it for the simple thinking it will "lean me out" 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.

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.

First, many may think it will help you regulate your total calories for the day....

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 was no significant differences in whole-day food intake.

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?

This study backs that theory up!

Now, in terms of exercise PERFORMANCE....

As I mentioned earlier, higher intense training requires more energy and will be beneficial to be fed. 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.

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.

However, In submaximal exercise, there may be no differences at all between fasted and fed training. 

For Those Who Think it Will Help Them Burn More Fat...

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).  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 nor is it related to the Glycemic Index of the carbohydrate source.  Indirectly, since there are no changes in metabolic rate 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.  

What does this mean?

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.

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.

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.

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!

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.

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.

Maybe I just ruined your "keto" diet plan now too?

Ooopss! 

Have a great weekend!

Deighton K, Zahra JC, Stensel DJ. Appetite, energy intake and resting metabolic responses to 60 min treadmill running performed in a fasted versus a postprandial state. Appetite. (2012)

Van Proeyen K, et al. Beneficial metabolic adaptations due to endurance exercise training in the fasted state. J Appl Physiol. (2011)

Trabelsi K, et al. Effects of fed- versus fasted-state aerobic training during Ramadan on body composition and some metabolic parameters in physically active men. Int J Sport Nutr Exerc Metab. (2012)

Happy Father's Day To All My Dads! (An upcoming gift for you! )

 HAPPY FATHER'S DAY DADS!

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.

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.

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. 

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.

Being a dad 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!"

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.

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...

While here I am trying to fit workouts in between clients, naps, and Elmo. 

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.....

So I apologize for the lack of content I've been unable to get to this year, 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.

My clients benefit the most, which is why I wanted to even share an idea with you that could truly help you.

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!

I want to coach and work with busy guys/dads! One on ONE!  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!

Not to mention the best part.....THERAPY! 

The best part about this will be the time we get to hang out, throw weight around, chat about life and get strong together!

I want to be your leader, your coach and your "dad therapy."

Sound Good? 

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.

No more guessing and wondering how to do alone. 

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!

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....

Or even worse....

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....

If it's UP, I can be your man. If you are new to knowing about me....you can even head here to see a bit of what I do.

Anyways, I am wishing you all the BEST Father's Day ever and truly hope you get everything you ask for this year!

If you are open to training this fall, shoot me a message....

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! 

If there is anything at all I can do, just let me know! 

Okay, time to go watch Mickey and get breakfast going! Then maybe some cardio today before I eat something yummy!

Are you guys getting 16oz STEAKS? Pizzas? What's on the menu? 

Maybe a good shot of bourbon! LOL

Happy Father's Day!

Coach Mikey 

PS - If you want a FREE kick-butt KB workout to do today, click here. I got you covered! 

Or knock out this Upper Body Day:

• UPPER BODY WORKOUT

• A1. Arnold press, drop-set
• A2. Dumbbell overhead press, drop-set
• B1. Rear delt flye, drop-set and partials
• B2. Front plate raise
• C1. Reverse cable flye, with partials
• C2. Lateral dumbbell raise
• C3. Dumbbell front raise
• D. Face-pulls

Coming End Of Summer/Early Fall....You Can Reserve Now.

 Hi everyone!

How was you weekend?

The heat arrived, and it certainly makes me wish we had a pool to be by!

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 🤦‍♂️…


But we couldn’t be more blessed and are living the chaos stage best we can!

👉🏼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…

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!

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.



👍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!

What does all this mean?

💯I’m bringing my knowledge and expertise to YOU, at a much less cost than it would to train with me 1-1.

I’m thinking 3 days a week and I want those serious about getting their best bodies.

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.

This will be the real deal for anyone:

• Wanting to reclaim their health
• Get strong, as well as work into my fat loss cycles for maximum leanness
• Nutritional strategies to maximize results
• Personal communication and training by ME all 3 days
• Private group access with more knowledge than your brain can handle!😂
• Weekly structured programming for maximizing results

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.

Once spots fill I’ll be capped til I know what or how much more I can handle myself once I start.

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.

Training has evolved, and yours should to. If you’re serious about looking and feeling better, this is for you.

Otherwise, close this email because I only want people dedicated to change and come 3 days.

👌🏻That’s why I’m starting my reach out this early. If you are interested, message me back:

“I’m Game”

And I’ll get you more information as I create this masterpiece.

Talk soon,

Coach Mikey

PS - If you want my NEW playbook for this month, click here.  -- 



If you need a QUICK workout click here! It's 100% free and just with some kettlebells!

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