What Separates Over-Achieve Fitness From YOUR Gym

WOW....What a week here at Over-Achieve Fitness. I can't begin to describe the feelings going inside my 24 year old body. Just an all around mixture of emotions.

The Public Opinion doing their thing....

Mike Over encourages gym member Corbin Sipe, Monday during a workout. Over's workouts focus on every aspect of the body to build both strength and endurance. (Markell DeLoatch — The Public Opinion)

 

Which, by the way, was AWESOME! The article was the most viewed and clicked of the whole day! Shawn told me he had many compliments on the article and also the neat video he posted with it! The whole team wants to follow up with more stories in the future, adding in more components of the actual training that goes on inside the facility!

 

Also, our Over-Achieve Fitness team that entered the Christmas Cash Dash did an absolutely AMAZING job!!

 

Everyone ran under a 7:30 mile pace for a 10k, with our leader coming in at 35:00 for a 10k! I'm proud and honored to have such phenomenal athletes join and represent my new business!! Seeing each one cross the finish line was so satisfying for me. Just like my article talks about. In this past year, I feed off of seeing others push themselves and work hard under my training or beliefs. Its honestly a dream come true....and watching Laurie, Jeremy, Lin, Jill, Chris, and my sister all run through that line made me feel like the luckiest guy in the world to have runners willing to give it their all, not only in my gym, but also on the roads!

I also headed up to Hershey again on Wednesday. I got  some interesting news on my knee. They were not expecting to see any improvement from the stem cell injection simply because they should have seen it by week 6-8. This was week 10 and at my last visit they didn't see anything changing. 

 

However, the doctor noticed that one of my tears was starting to fill in a tiny bit....either from trying my best to rehab it or from the injection.  Either way, it was GREAT to see something positive in that aspect. It has been a long road for me...now entering 17 months. 

 

But like all my clients tell me....it's not about the injury....it's about what you do with it. 

 

Fitness is EASY once you realize how HARD it is.....think about that for a second. 

 

This past year and a half has been a winding road for me....but I refuse to be one of those Men's Health Magazine "success" stories you see at the end of the book. 

 

Yes, you all know what I'm talking about....they are in the Women's too. 

 

"Man injured, has kids, gains 100lbs, wakes up....works it off and now he is a huge success."

 

"Woman gets injured, has kids, gains 75lbs, works her tail off and loses it all and now a marathoner."

  

THAT'S GREAT for them, really! But I don't live my life that way.  You see, I refuse to let myself give up in the first place. I am not letting this injury get the better of me.  Sure, I have my days of despair and regret....but so does everyone......

 

what separates me from the rest, is my indestructible desire to give in and let the world solve my problems. 

 

If you want something bad enough....you have to go get.....plain and simple. 

 

Life can knock you down and be a hell of a ride if you don't get back up and fight back. Growing up, I let others bring me down day after day. Coaches took advantage of me. I was 5'5 and under 100lbs. Sure, I was athletic...but trying to compete at a high soccer level was tough. Same thing for school. 

 

But I learned the hard way how life works. If you want something bad enough, you will find a way. 

 

Which led me to Over-Achieve Fitness. 

 

Now, let's talk about how this place is different from your typical gym.  I know some of my readers are interested in possibly joining soon so let's just put some check-marks on any possible questions you may have.

1.) I do NOT do bootcamp. Sorry, this gym is entirely structured around the athlete's performance. Whether your looking to improve your image, hit PR's with Olympic Lifts, compete with other members, get stronger, faster, leaner, or get out of a boring rut...this is FOR YOU. 

2.) I train you like an athlete. Why?

Any more questions?

Training can take many paths and programs. With almost EVERYONE in my facility....there are desired goals and incentives. To me, that is what drives success. To always be working towards a goal or dream will give you reason to push yourself.....not just trudge on the elliptical reading Glamor and wondering why you still have a belly.

Put in the hard work, and you will be rewarded! That's exactly why I customize Shredder and Rush to adapt fully to the demands each individual can tolerate.

3.) There are NO MACHINES in this gym. Sorry, those of you looking to take the easy way out will not be rewarded here. The body is meant to be challenged through muscle hypertrophy and metabolic processes. Not seeing how long it takes you to burn 400 calories on an arc trainer.  To be honest, that 400 calories is almost guaranteed to be overestimated by up to 30%....so maybe 300 if your lucky.....none of which come from visceral fat(the lovely belly stuff).

4.) The atmosphere and variety. Tell me one person who likes working a 9-12 hour day, then look forward to hoping on the treadmill and doing some curls in the mirror at 7:00 at night by themselves?  Oh that's right...you have P90x.....even worse! Sure, your motivation can last a week or two doing a DVD in your basement....BUT

Nothing beats LOOKING FORWARD to workouts! That's what everyone at Over-Achieve is saying! They love how you never know what is coming at ya. One day we could be benching and the next could be running with weighted vests.....another could be a killer complex or density workout. The ideas are endless and I am sure to find ways to challenge and progress each individual at my facility!!

What's even better? Everyone here!!! They all PUSH and WORK their hardest for me! They listen to what I spell out we are doing...and get right to work giving their best effort! If we get a new member, they immediately begin helping them and making them feel GREAT and apart of the fittest gym in this AREA!

5.) That directly leads me to this statement. Over-Achieve Fitness is the fittest facility and hottest gym around! How do I know? I have been to everyone personally, have taken a look at what they all do, worked at some even....and developed something ENTIRELY new and different than them all!

Nope, not crossfit....I do love how they put barbells in customers hands but that might be about it!
Not boot-camp, Body Pump, P90x, Insanity, TRX, etc......

It's Over-Achieve.....where I have combined the likes of EVERYTHING that works in a progressive  manner!

....So you take TRX classes? GREAT....How about involve them in a strength and conditioning session and boost your workout performance by 70%?

Oh, your a meathead who loves isolating everyday? Well, Tuesday we hit Cleans at 5x4.


Whatever your like....this place will work for you! There is no need to be intimidated! Everyone works at their own pace and now I even have an Entry Level Group that prepares you for Shredder!

So, why don't you make a decision this New Year....one that will change your life and the way you view fitness forever! Step into Over-Achieve, where I am the sole owner and operator and will lead you down a path to accomplish things you never thought possible!

Now for my final set of tips for the exercise I am seeing most butchered in the past few weeks.

The inverted row.

The first progression for most people is to simply perform the exercise with correct technique.  The most common errors I see in technique are:

• forward head posture
• elbows drifting behind the body (scapula doesn't retract, so the lifter substitutes extra movement of the humerus)
• hip sagging (the body doesn't stay in a straight line) 
• Not starting in the right position 

Make sure you initiate the movement through the shoulder blades, not the hips. You want to keep your body in a straight line directly under the source of grip. Start your set-up in the "finish" position, leaving it easier to adjust to meet the proper difficulty demands you want to place on the exercise.

The pronated grip is what I like to use because it is the most challenging....however, don't be afraid to mix it up to under-hand or neutral!

You can even make them more difficult by adding weighted vests, chains, or isometric holds! All three of those are great effective ways to strengthen the back!


There you have it!

Today's message about Over-Achieve Fitness, my week, and some great tips about an underestimated exercise favorite!

Now get out there and spread some Holiday Fitness Cheer!

Tell your friends about Over-Achieve Fitness this holiday!! It could get you 20%!!

Until Next time,

Stay strong and keep pushing!!

Mike Over
CPT, PES
Strength & Conditioning Specilist
www.mjofitness.com
mjover09@gmail.com

 

  

December Motivation

Happy Holidays day to all my readers!

Well, how many of you would consider yourself determined? How about motivated?

I bet many of you would answer a quick...YES. No one likes thinking they are lazy and have no goals to succeed in life. Goal setting is the first thing we learn growing up.

How to prioritize things....how to balance...how to learn.

We all have a goal whether you think so or not. Some may be bigger than others...but we all do.

There is one thing I struggle to find piece with when I see those working on their goals and dreams...

The dreadful...."I CAN'T."

I know your reading this and now thinking of a time you said this...and go ahead. I want you to.

But my story for you today comes with a little background of my life to because I don't think many of you understand what your telling others when you say those words.

To give up and not risk anything does nothing to further your dream.  All of the big people in our country in the past and present ALL risked failure before they made something of themselves. If you don't get out of your comfort zone you will never reach your full potential. If you never decide to work hard and push yourself then you will never get to the next level or reach the unimaginable.

Growing up, I have played a sport that takes a toll on your lower body. I continued to do it because I loved it and did it well. Even if that sport got me 4 broken foot bones, broken ankles, dislocations, back fractures, 4 concussions....

We all go through it. Those who continue to fight are the ones who prevail ultimately. There wasn't a day in my college career that I woke up and said I can't. No matter how bad I was hurting or weak I felt I always made it my mission to give it my best.

Inside and out, rain and sun, cold and snow....whatever the situation....I wanted to be the best. That's how you need to take on your dream and goal.

You won't reach it without dedicating yourself to it! You must be prepared to fail....and learn to rise above and try again.  Even the brightest and smartest don't get things right on the first attempt.

On a daily basis I see a young war veteran, who I graduated with, now go into the YMCA and everyday train WITHOUT LEGS. We joke because he thinks he is better off than me and my legs...but seeing someone like that is an eye opener! He is thankful for what he has and is working with that!

No legs. Oh well work the arms. That's all that's to it!

Unfortunately, for me....I just feel like I am struggling to find ANY positive news to my situation. Going on 15 months and 8 weeks since my stem cell procedure WHICH was supposed to be when I was back 100%.

This morning, I stepped onto the treadmill hoping to be able to try running without pain.  I wasn't expecting any miracles because the past 8 weeks have been more painful than the entire year before it.

2 Minutes.  That was all my knee could take. Let alone squats.

So much ran through my head immediately after. Should I try again? Should I quit? Should I call my surgeon with anger?

WHAT THE HELL!? --------those were the exact words. I felt let down. disgusted. Absolutely just terrible with everything. I have been fighting for 15 months and still am right where I started! How is it possible!?

I honestly don't think too many of you realize how important fitness is to me. It's exactly why I do what I do. I love it. I live and breathe it. I would trap myself into a gym for the rest of my life if I could. But having an injury to my knee and shoulder has put a restraint on my own training.

Some days I feel lost. I feel like something is missing and I know exactly what it is! The worst part about it is that I can't do anything about it. Not a thing. All I can do is hope and pray that I heal up or that another surgery would be the answer.

That's why I am so lucky to have this facility I opened. I couldn't be more lucky and proud of EVERYONE who comes in and works hard for me! I know God has a plan for me and is doing this for a reason. I feel like I can take on anything once I get through this hell. It has been torchore for the past year and a half and just so excited to someday workout again!!!

I had a close friend and client tell me today.....

"So every time I work out, I am going to remember that you would give anything .......anything.........to have two good legs.  And remember I can see beyond those eyes..........and when you are feeling down, remember your ox........who knows that strong heart, strives to makes the best of every situation.......and is putting forth energy you probably don’t always have to improve the lives of others.  So right now........believe me, you are an inspiration and I will continue to pray and walk with you through the shadows."

That just sums up what my friends and family do and mean to me! Love you all!


I am so thankful for the opportunity I have to help provide a healthy service to my community! I had a great session last night and had a few new friends in town who dropped in for a workout and boy were they surprised!

I even had the public opinion stop by and he was AMAZED with the atmosphere and how hard everyone worked and how intense it was!! :)

Mike Over , left, owner of Over-Achieve Fitness, trains gym members tonight. Check Public Opinion for an upcoming story about the intense workouts.

These days, fitness gets a lot of divergence and bad representation with unskilled trainers and false information. It's always tough to find the right one or right place that knows what is going on.

"Is this going to help me?"
"Does that trainer know a lot about the industry?"
"Will this atmosphere help me reach my goals?"

These are some of many questions you start thinking about when going to a new gym.

And if your like me, IT'S TOUGH to leave a place your comfortable working out at now.

But guess what, the only way you will EVER be successful in life is if you GET OUT of that comfort zone and try something new....something off the charts....something that will spark that fire in your mind.

That's exactly why I am reaching out to all of you who are on the borderline of joining.

Over-Achieve Fitness is the real deal. I know my stuff. I don't believe in doing curls on a bosu ball. I don't believe in slow boring cardio for fat loss, nor do I believe in using a battle rope while on a wobble board.

Fitness is about STRENGTH. It's about CONDITIONING. Combining the two is what makes an athlete fit. That fully develops someone into their greatest potential.

Sure, balance and stability components are CRUCIAL to this as well. BUT, they need to be implemented properly.

That's what we do here. My newly renovated facility is one that will only continue to grow and cater to all the athletes and people in this town who are TRULY dedicated to their health.

So, if you are used to going to the gym....hoping on the elliptical or treadmill for an inefficient warm-up, then plugging away at machines and bench pressing.....

I challenge you...to give this place a shot. I have people of all levels and just started an entry level group as well to help those who are just starting their fitness path after a long time off.

Some are marathoners, some are marines, some are just fit 20 year olds. No matter what the demographic....

IT WILL WORK FOR YOU!

WHY?

Study after study has proven slow cardio and machines to be a waste of time when trying to get lean and muscular. As you age, it's very important to resistance train to maintain your muscle mass.

In Fact,

Think your cardio machine is doing a lot for your weight loss?

New Study:

-Subjects who did 40 minutes of slow cardio three times per week for 15 weeks didn't lose a single inch of stomach fat.

-Subjects that did ONLY 20 minutes of interval training, three times a week reduced their belly fat (and thinned their thighs).

(Reference: Trapp, E.G., Chisholm, D.J., Freund, J., Boutcher, S.H. (2008). The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International Journal of Obesity. 32(4):684-691.)

YOUR MACHINE OVER-ESTIMATES:

Treadmill: Overestimated calories burnt by 13%
Stationary Bike: Overestimated calories burnt by 7%
Stair Climber: Overestimated calories burnt by 12%
Elliptical: Overestimated calories burnt by 42%

There you have it. A little motivation and information to keep you thriving and determined to stay at your best! I don't want to see ANYONE quit on a count on tired. This holiday season make it your mission to hang in there TOUGH with your workouts. Do each one with the most effort you can, and I promise you....

you will be led down a path of greatness and new beginnings!

Until next time, 

Stay Strong and keep fighting.....for ME! (Say a prayer I don't need another surgery!! ) 

Because I would give ANYTHING to have two good legs and be able to work hard like you can!

Mike Over
PES, CPT
Strength & Conditioning Specialist
www.mjofitness.com

The First Month In Business

Well, I made it!

One month in at Over-Achieve Fitness.  My first impression....building a business is TOUGH! It takes hard work. It takes a lot of "in's" and "out's" that not too many will ever think about unless they do it too.

The biggest thing on my mind......$TRE$$!!!

Yes, we have all been there. Wondering how to make it through things financially, and how it can affect your demeanor on an everyday basis.

It's always there in the back of your mind...

"How am I going to pay this...and this....and this...."
"That bill can't be right" -----SPEND 4 HOURS A DAY CALLING THEM!!
"Getting heat...who will pay for that?"
"Electricity, plumbing, gas, network, software..."

The list goes on!

How do you cope with problems that arise in your life? Do you pray? Try to take it head on?

I have never been the best with dealing stress but I feel like this type is different. I am calling it positive stress!

Yes!

Why? Well, for example. The Internet. I just got WIFI last week. That was stressful. Bad experience...yet, for me to be able to get WIFI, it must mean I have lots of customers and client who want it and see me on a daily basis! THAT'S POSITIVE!

Aside from all the stresses, I tried my best to focus on those positives at hand.(or at least wait until I try to sleep at night to bring the bad thoughts up and "to do's"  which is SO GREAT for helping my sleep issues!)

Let's see, the positives....

1) In my first four weeks of business I have averaged 12.7 people per workout! (That .7 must be the unlucky one who got the bad end of the stick when doing burpees ;)   )

2) I've become SO MUCH closer to all my clients! This is exactly what "building a relationship" means in my books. I would do ANYTHING for my members and I leave everything I have on the floor for each workout, and they all do the same for me in return......that's what delivers RESULTS my friends. Yes, yes....trainers can give it their all too! Just ask some members about my squeaking issues. I get so loud I tend to lose my voice....and sadly squeak. But hey....whatever works right?

3) I have witnessed PROGRESSION first hand from SO many clients. I watched Paul Ryneki complete a push up challenge through PURE determination, will, and desire. I witnessed a world record holder in the marathon almost pass out because she was holding a plank on over 5 minutes! I watched girls go from not being able to do ANY pull-ups to 2-4 in 4 weeks! I see lean muscles and definition in EVERY client I train.

And I'd be 100% correct to say they deserve it because the workouts I give them are demanding, challenging, yet FUN....

Because we all work for one another! No we don't do silly boot-camp stuff. Sorry no WODS that last 10 minutes. We are the toughest and fittest crew in town.

But the best thing is....EVERYONE can do it! It's as simple as walking though my door....letting me know some history, and starting you on a personalized scale!

4) I got to meet NEW clients and make a step towards helping to change their lives!

5) I was blessed with GREAT equipment and an awesome location!

6) I end up smiling or laughing EVERYDAY. Which, I can honestly say to everyone, wouldn't be possible if I didn't have so many supporters. All I want is to be able to run, squat, jump, and cut again! Show everyone I worked hard as well.  Jump in workouts and give a little hand to those who need it! But, for now, I get down from square one when having to ask someone to demonstrate for me. It feels pathetic that a trainer needs someone to demonstrate. But I am not giving up and hope someday I am healed. Until then, my family at Over-Achieve helps make me smile even on days I never thought I would. You guys all know who you are!

7) I am getting phone calls and e-mails everyday from new people asking about me and my new facility! Getting so busy I am now starting to add workouts already!

8) MOST IMPORTANTLY

....I am making a difference in other people's lives! I am using my knowledge to help others. I push, motivate, encourage, and explain. I try to be the best I can day in and day out. But if there is one thing I could tell you that is SINGLE HANDED the most important thing for success.....

It would be support! And I try to be the best support you have. I would do anything for my clients and members, as long as it doesn't entail moving my car from a no parking zone or burpees....we are good :)

But I would sincerely like to thank all those who are behind me in this venture of mine!

Let's see how far we can take it, huh?

I'm all IN......are YOU?


Until Next Time,

Stay Strong and Keep Reaching For Your Dreams!!

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

Monday Motivation / Train Slow...Run Slow, Train Fast...Run Fast

So I know many of you out there are training with me because you are looking to improve in one area or another.

Maybe its body composition, or building lean muscle, or simply improving your race times or compound lifts!?

Well, whichever the the goal...I'm here to help. I've studied the human body, studied on myself when I used to train, and learned many sure fire ways to reveal each of those traits by doing ONE workout.

I know some of you out there are a little nervous to train with me...and all I want to say to you is....

DON'T WORRY!

Yes, you have heard the saying, everyone must start somewhere right? Well, that's true...but you also need to know that being comfortable in an environment is key to success.

You can be the strongest lifter or fastest runner, but if you are surrounded by a family who is filled with alcoholics or does NOT support you in any way...it will be a tough road.

Not at Over-Achieve Fitness. Everyone here will drop down and do burpees FOR YOU. They will motivate you. I will motivate you. I know life can be tough, demanding, unfair, and hectic...

Which is why you will love being with us. I have been through so much in just 24 years and am still battling day in and day out to be able to compete again. Everyone there is the same way. They love to help. They would be the best supporting cast you could ever want.

And that leads to RESULTS.

Let me tell you a little story about myself.

Well, most of you know of this hell my body is going through. Next week will be exactly 14 months since my bike accident and regretfully so, I am feeling more pain now than I did last year!  How is that possible?

NO CLUE, but many of you need to realize that "being tough" or strong takes out the best in you. I was hoping to be back racing again by last December. I am going on THIS December and looking like I don't have a prayer.

Actually, last night....my mom and dad have been noticing me being down a little bit more(which..YEA...you would be too if the one thing you love has been taken from you for this long) and I overheard my mom mention to my dad that she is worried because she doesn't think I'll ever compete again, and thinks I won't bike anymore.

It basically took any bit of hope I had left out of my system.

So why must you work hard? Why must you come train with me?

Because I put my LIFE into fitness. I truly love everything about it. I try to find ways to challenge the body on a day in day out basis!

So, don't spend your fall and winter season doing the normal...

Go To Planet Fitness

Hop On The Elliptical

Bring Your Holiday Cooking Magazine

Trudge For A Boring 45 Minutes

And Maybe Do Some Core Work


THEN when April comes around your stuck wondering how you gained all this weight. Why don't you commit to something that will GUARANTEE you results, and keep everything as fun as possible?

Why don't you do it to help me. Because the best part of my day is seeing you guys walk through my door and work hard for me. Its truly amazing and I wouldn't trade my job for the world. I just hope and pray everyday that I will someday be able to join you guys.

But until then, you all must work for me. I will be here to push you, help you reach stepping stones you never thought were possible. I'm here for YOU. Your not paying the business to come in and workout.

Your paying to get a full on relationship with me and everyone else in the facility. I've been told I am very assessable and will answer as many questions as I can!

So, this year, give it a go!

Make a commitment. For me. The money you spend is worth every penny. You would be surprised what you can afford if you just swap out one night of your bar bill. There is your monthly fee for me.....

so.............

is it that important?

Because I would give ANYTHING right now to have the opportunity you guys do.


Take advantage of it!

“Don’t give up when you still have something to give, cause nothing is really over until the moment you stop trying.”

Now for my quick informational tip.

Training slow will correlate to running slow. Plain and simple. I was reading an article yesterday where they took a guy who had a Vo2 max of 50.6 ml/kg/min., with anaerobic threshold occurring at 60% of VO2max (laboratory test). After six months of training, Jon's VO2max had improved to 73.1 ml/kg/min, and his anaerobic threshold didn't occur until an impressive 80% (anaerobic threshold is now generally believed to be the best predictor of endurance performance; And what's neat is his heart rate remained constant!

His trainer mentioned, "We got him to go faster instead of longer, incorporating more threshold runs and sprint work. And, probably more importantly, I told him he had to stop lifting like a sissy. He got a lot stronger and more explosive on compound free-weight movements, and it clearly made a big difference."

He then started explaining to him that the best endurance athletes are the ones that go the FASTEST for the longest distance...NOT who can go the longest.

He also stated some true facts about slow and fast twitch muscle fibers, "In scientific jargon, super-slow training doesn't work due to a phenomenon called "asynchronous recruitment." We all have slow twitch and fast twitch muscle fibers, and it's to our advantage to activate as many of them as possible when we resistance train in order to truly reap the benefits that our nervous system and muscles can offer. As you may already know, slow twitch fibers are always recruited first; your body won't also call upon the fast twitch fibers in your muscles unless it really needs help with a challenging task – like the last few reps on a set of five squats. Once we're a bit experienced with resistance training, in order to recruit fast twitch fibers (which can actually be converted to slow twitch fibers to enhance endurance performance), we need to train with at least 70% of our maximal strength on a particular exercise in order to build strength with classic "repetition work." The more experienced one gets, the higher this percentage goes; really experienced lifters won't get stronger below 85-90%, in fact."

Now that's some solid research!

And it's exactly how I train many athletes. You must incorporate high speed Olympic lifts and exercises to really see the best of your training!

So that's it for the day, your tips to success!

Until Next Time,

Stay Strong and PLEASE keep working hard for me!!

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

5 Body Weight Exercises To AVOID

Well, as many of you know...my last few weeks has been a bucket full of challenges....

Physically and Mentally...

Which is exactly why I am here to help keep you guys in line the best I can in either aspect(I'd prefer physically but many of you know I help with both)  :)


It  truly amazes me how many fitness "experts" still run their clients through dangerous and harmful exercises that do more harm than good. I see it everyday.

Yes, I may be young....but trust me, I do my research and I spend countless hours trying to find the safest and most effective ways to train the human body.

Sometimes it can be simple, and other times much more complicated. Whichever the route....I am sure to not include exercises that put my clients bodies at risk for injury.

That means, you don't have your 60 year old client with 3 back surgeries doing GH Sit-ups or crunches.

Or your baseball phenom performing massive amounts of Olympic lifts....there is just no need.

Your older client will better serve off hip thrusts and exercises to strengthen the posterior chain. The baseball player could do more harm with the amount of stress placed and extracted from the shoulders in Olympic lifts.  Why not have him develop superior core strength and scapular stability with rotational core movements.

So here are my 5 Top Bodyweight Exercises NOT to do....even if you had a trainer tell you its ok....I guarantee you that it could possibly hurt you.

1.) Dips with hands Behind you on a Bench:

- Just HORRIBLE for your rotator cuff. In doing these, you are forcing your shoulder past its normal range of motion PLUS placing stress on it. No good.

2.) Any Jumping Exercises Done On Concrete To An Excessive Amount.
- Most everyone is guilty of this but take from a trainer who has seen many people get hurt from just one workout consisting of several jumping exercises on concrete.

3.) Sit-Ups and Crunches
-If you don't know why by now....I'd say your in trouble.

4.) Push-Ups with Your elbows flared out

Yikes!!

-It's funny, I met a trainer who really emphasized bench pressing with elbows tucked then watched him put his client into push-up position and instruct him to flare the elbows out.....hmmmm.

Yes, push ups and presses is the same movement on the shoulder and rotator cuff. Flaring elbows out on pushups can cause some havoc to your joints!

5.) Box Jumps Done For Speed
- Just very dangerous on Achilles tendon and the benefit you get is only conditioning based. Risk outweighs any reward here. If I wanted to condition you I would give you hundreds of alternatives than a dangerous movement.

Jump up, absorb the landing, and step down. MUCH safer and beneficial.

*** Some Bonus Exercises To Watch

- Mountain Climbers and Mongrel Jumps with Rounded Backs......NO benefit. Keep that core tight. Same goes for planks.  If you think they are easy, you are most likely doing them wrong.

- Squats with rounding of the Back. No good. Shows a sure sign of a weak core.

- Plyo Jumps landing on the Toes....Horrible for your Achilles tendon and pre-disposes your shins and knees to some lovely pain.

TRUST ME, you don't want knee pain.

If there is one thing I can emphasize most, please take care of your knees and shoulders. I have been battling two severe injuries with both and it is not fun.

(AND NO, if you were wondering if I got them through bad form of exercises  LOL)

Just Read a Previous Blog.


Thanks And Until Next Time,

Keep Fighting For Me!!!

You know I will ALWAYS keep trying for you, just lately seem to have a black cloud over everything but my facility.

Someday health will be in my future and I can get back to doing what I love.

Have a Great Healthy and Safe Weekend!


Mike Over

CPT, PES
Strength And Conditioning Specilist
www.mjofitness.com
mjover09@gmail.com

My Stem Cell Procedure and Opening Day! WOW.....Really!?

Well, I am sure most of you know my continued battle with my injuries from my bike accident. Yes, still lingering on, and the pain was nearing a point of ultimate disgust....

so something had to be done.

Yes, I am 14 months out of the triple whammy surgery. And by all means, my knee is still just as painful as week 4 after it! I love to run....not for it's amazing physical benefits  ;)

  ...but because I love escaping the world and getting together with friends to do the easiest type of fitness there is.  Slide on your shoes and your ready....unless you are landing every step in shearing pain.  I already had given up on the bike. The one thing I loved doing has turned into a dreaded experience from cars in my town and also my injuries. While riding I would be ready to to turn around after 10 miles because of the pain....only I would be another 10 miles back....so this little nonsense stopped pretty quickly and my bike is hiding in my garage.  It's sad, really. But maybe someday I'll get the love of it back again, but for now....I'd rather do about anything than bike.

So back to the knee...I ended up finding a doctor in Hershey who would do this procedure on me. I was so excited for it until I got a phone call a day before telling me I would have to refrain from using it for 4-6 weeks. Now, many of you are probably like....well, come on Mike, 4-6 isn't bad.....

BUT YOU HAVE NO IDEA.

After 14 months of this game, finding new injuries that needed surgery, and battling to stay fit myself...it's honestly been the toughest experience of my life.  So adding another 4-6 weeks just near put me over the top.

But I was reminded of how bad this pain really was and decided to go. They drew blood from my hip and my elbow, spun it in a huge machine and increased the red blood cell count, then injected me while also trying to drain fluid from the tendon.....It was pretty darn painful....but not as bad as my spinal tap after the first surgery. My leg immediately went numb for 30 minutes and I had to stay up there and wait until it came back. I made it home it the pouring rain and as soon as I walked through the door....mom just gave me that look like...."this could be it, mike...it could be the final straw."

That made it all worth it.

So I was hobbling around on my Grand Opening day at Over-Achieve Fitness on crutches....while I was remembering a year earlier I was on them too! What is it with me and crutches? No idea, but glad they are ditched again.

Anyways, open house was great...sure I knew many families and friends had things to so on their Saturday...people work all week and want to get away on the weekend....not find out how and who is going to put them through workouts. But for everyone that came...we had fun....got to know each other....and most importantly...we celebrated.

Yes, after 14 months of pain, I did something for myself that I was proud of. VERY proud. Not too many 24 year olds can say they will take a business plunge. It's so risky...and to do it with a gym....even more.  

But that's not stopping me! I was so excited....I didn't sleep Friday night and went in Saturday morning before hand to ...shhhhh.....do some push-ups. Yes, I used one leg. So it was ok right? Mom even took a picture because she said not too many people would have the courage to do what you are. Told me she was so proud...and to keep fighting 6 more weeks....

It really made me smile. Knowing that your parents believe in you means more than you think. I never knew if they agreed with m y decision to switch from a Civil Engineering Degree to this.....

Pretty big change....but I feel like it's my calling. It's what I am meant to do. Help others, be an example of what it takes to work hard.

Nothing in life EVER comes easy, and I'm sure you have heard it all before...work hard, study, communicate, never quit.....

Well I lived and breathed by those words for the past year. And time after time, you look at those success stories in those fitness magazines....

ALMOST EVERY ONE....went through a tragic accident....had kids....got sick...etc....and was out of fitness for a year and BOOM....they give up....stop fighting...let everything get the better of them.

NOT ME...I'll be dammed if I let that dummy in his pick up truck win this battle. I am going to fight this out to the end....no matter what else life throws at me.

And BOY LIFE DID!

Yep, my first day open in business!

Can you believe it? Well, it didn't start there even. I walked into my facility in the morning...saw 3 of my benches were gone(long story), 3 water leaks from the roof, and a gas leak in the back!

WOW

So had emergency services check the gas leak and still working on the water. Went through that mess and ran home for lunch and to get forms to drop off at the insurance company and was waiting to turn into the parking lot...and next thing I know....

BANG!!!!!!!!!!!!!!!

A pick up truck from Washington Street in downtown Chambersburg smashed right into the back of me. Three derelict kids with furniture, washers, driers, and bags all strapped into the back of this thing.  And yes, went flying over my car after the collision. As I'm trying to remember what happened from my bad knee hitting the dash and head hit the steering wheel....the kids are running picking up the stuff and putting it back on the truck.

Can you believe this S****.....I thought to myself....but I actually can at this point. Yes, I'm sure that made you laugh.

So the police came and my nice new car is being worked on....estimating $7000 worth of damage.

But the important thing is it wasn't worse. I am thankful for that, but just hoping it didn't revert the affects of the knee procedure and my head has been pretty bad ever since.

Anyways,

just a little fill in on what has happened to me over the past couple weeks. I am SO glad my business is FINALLY open! All the months of hard work I hope pays off.

And if you are interested and skeptical of coming in for a workout....let this be a message to you.....

YOU CAN DO THIS!

You won't make a better decision in your life! You will be in great hands with me and the other AWESOME members, and you will work hard every workout....and get the results your after!! These sessions are GREAT for improving speed, lean muscle, power, and even endurance!

Don't hesitate to do something for your health! Even if you already have a routine....mix it up....it will make ALL the difference with your life and progression in fitness. I promise!

So help me out out and start on a path to ELITE fitness. I really want to make a name for myself in this town.....and it's only by my training and your mouths that will best suit that desire.

Until next time,

Stay Strong and Keep Fighting, as I do For You!

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

How Does The Fastest Man Alive Train?

So, through a few research articles I came across a small sample of what Usain Bolt does in his training sessions.

Lately, I have been uneasy on the topic of those who believe runners don't need strength training. And if ANY of you who do think that want to sit and talk to me about it....I'd be glad to talk!

Anyways, back to the fastest man alive. Many strength coaches and trainers don't like making their programs public because either they feel others will criticize them(knowing the nature of our country) or because they feel like others will take their ideas.

So there is not much out there, but you can surely see Usain trains with weights. Whether his strength coach is American or not we don't know, but in the picture below, he is performing on a reverse hyper.....

One of the first pieces I got when settling into my facility!

Why are these so great Mike??

Essentially, the theory is that axial hip extension exercises strengthen hip extension power in flexed-ranges due to their torque-angle curves, whereas anteroposterior hip extension exercises strengthen hip extension power in extended-ranges due to their torque-angle curves.

You can also just think of it like this: squats and good mornings are hardest down low when the hips are bent but easy at the top ROM when the hips are straightened, whereas hip thrusts and back extensions are easier at the bottom ROM but hardest up top when the hips are straightened. Both ranges; flexed and extended, are needed for optimal sprinting performance, especially considering that the ground contact phase is characterized by more neutral hip ranges of motion

This all means that the placement of your hips while strengthening will boost glute recruitment and speed will go through the roof!! :)

Now, I'm not saying Usain's program is perfect, but that is not my point of this post. Here you see a Barbell Incline Press....which is fine if used properly in his programming.

But for those of you who think weight lifting is BS for runners and sprinters....Shame on you. You can't voice your opinion on theories that are backed by research and RESULTS. You can't turn the table on what's great for an athlete just because you can't do 10 push-ups yourself.

Last night, I had 3 solid runners performing band resisted RDL's along with push-ups, and let me tell you...they are pretty darn strong.....and fast!

Here is Usain doing Hang-Cleans....a Staple of my programming for endurance athletes.

 So overall, yes Usain can have some glitches in his workouts that we may never know about...but my point is so show you that he just doesn't go out and run. He trains as a well-rounded athlete. Just as you should.

Until Next Time,

Keep Reaching For Your Dreams.

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