Are You Sticking To Your New Year Resolutions? 💪🏽 🍪

Well...that magic time is finally here...3 weeks into the New Year! How are you guys holding up on your resolutions?

Did you know over 89% of the population falls off the wagon by this point? 

Crazy, right?

I can see how...I mean everywhere I go we are trapped with food sabotages and evil tricks and claims to get you to fold on your diets and training!

Even yesterday, I was in Panera Bread to get work done and all I wanted was my coffee...

But you walk in and see THIS:

It's no wonder our society is overweight and unable to stick to a "healthy" lifestyle. We can only handle so much temptation right?

I had a client even post this picture to his timeline yesterday, and I know about 90% of you can relate!

Too funny, but so true! You start off your day saying, "OK MIKE, I AM READY...TIME TO ROCK TODAY."

You hit the gym, get a productive work morning under your belt, head to lunch and grab a chicken salad or down a protein shake at your desk....

Have a snack of some nuts and almond butter then dinner hits and you eat your normal meat and veggies with a small side of starch...

THEN....

Your favorite episode of CSI comes on, and you see the dominos commercials taunting you, toying with you, and next its Dunkin Donuts and their new releases...

Then finally, you hit the kitchen intending to eat something healthy.....but the pre-disposed images of the commercials paired with the perfectly shaped bag of Doritos in the cupboard just CALLS your name, you have one, then two, then next thing you know half the bag is gone and your onto the SWEET side of things with chocolate covered almonds you have left over from Christmas!

YIKES!

What was thought to be such a "perfect" day ends up being a caloric bomb of over 4,000 daily calories.

You wake up the next morning....

UPSET.

FRUSTRATED.

"WHY DID I DO THAT"

"I'M EMAILING MIKE AND TELLING HIM IM NOT GETTING RESULTS...HE NEEDS TO KNOW!! :) :) :) :) "  =====>>>> This is true! HAHA

But, you give it a day or two and let the frustration ease, and you get back on top, repeating the vicious cycle that never ends well and getting you where you want!

What do you do? 

So many members ask me personally how I stay so strong, so strict, so dialed into fitness and nutrition....

And I am going to be perfectly honest with you....It's NOT easy. 

Never is. It's a daily struggle that everyone has, but I am going to share with you a few things that I think about that keeps me focused:

1) Never beat yourself up for failing. Everyone does, everyone cheats, everyone has bad days. The ones who achieve greatness are those who GET RIGHT BACK UP and back on track. Don't let one night of bad decisions and a tub of ice cream let you take weeks off from the gym and your diet. It's minor damage that can be dealt with. Just move on and have a perfect "next" meal, or even try fasting.

2) Think about the HARD WORK you put in! Yes, this is #1 on my list. I BUST MY A** in the gym, and most of you know that....so why throw it all away for a 5 second gratification of a piece of pizza in my mouth or french fries while downing beers on a friday night. There is no need, and I just tell myself...."Mike, really, you had a great workout today why let a couple bad choices negate all that hard work." ---> If you want a bad meal, plan it and savor it and be done. Don't just think every night you can eat whatever. 

3) You're spouse....this is big! Of course I want Meggy to think I am attractive! Of course I want her to "want me" :) ....but this is just the tip of the iceberg! You want to have a healthy relationship with your loved ones, where they always take that "second glance" when you are undressing at night or getting out of the shower. Everyone wants to look good naked! So why go bail on your fitness and nutrition only to have to work twice as hard to get back. 

4) PRODUCTIVITY. This one is also HUGE. How do you feel after you eat a burger and fries and wrap up with a milkshake? Good? Productive? Ready to put on that suit and tie and get lots of work done? I just don't feel very classy and professional after I eat junk! When you eat clean, you feel clean, and you feel energized and productive! Why feel sluggish and lethargic? 

5) Your goals....goals are important right? If you don't have them set, you wont have anything to train towards to push for! Having a goal or milestone is something to look forward to that will have you train with a purpose! Tracking your mood when you eat is a great way to identify the source of your binges, and you’ll be able to build some powerful routines and possibly overcome binge eating.

I hope these tips help you with your resolutions and give you that push to keep going! It takes 21 days to create a habit, and another 21 to start seeing results. Don't give up! Keep pushing!

PS ---> I can also remind you of the BEST way to eliminate the snack and over-eating....

KEEP IT OUT OF THE HOUSE! 😜

I believe in you!

Have a wonderful weekend!

Coach Mikey

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Your Weekend ... Our Mission ... How to STAY AFLOAT. (PLUS FREE GIFTS)

Well, how was everyone's weekend?

Eat some good food? Drink a little more than your belly can take? I am hearing a lot about this amazing alcoholic root beer? I may have to dip into that before summer's end!

What about your training? Did you make it to OAF? Saturday was a good workout. I am implementing the "you choose" method with main lifts, depending on which days you come to OAF during the week and it is panning out nicely.

For me, I think most of you know....has been a summer from HHHHEEEEELLLLLLL. Literally. I even think Bailey is being possessed by our former dead dog, sadie. Yes, mom had the bright idea of putting Sadie's old collar on Bailey, and I swear.....ever since....B has been hiding under tables, in between couches, avoiding us like the plague....and not even attempting to come out even for food!! All night she curls up under the table like she is scared to death of something and we can't figure it out! My only inkling is the ghost of Sadie has come out to haunt us for putting the old collar on Bailey! Mom's fault!!!

Anyways, back to my summer, yes....it has been interesting. A fall 4 months ago that fractured my leg in two places.....going undiagnosed for 2.5 months while being told its fine, bruising, nerve pain that needed to be pushed to get rid of....and goodness...just countless explamations until a breaking point took me to Hershey. So, I am now 105 days without running, jumping, or any sort of impact activities.....FUN right?

I think if I never ride a spin bike again after this I will be perfectly fine with it....and yes, Meg did actually ask the question about the male parts being sore from it.....and can't say they are....ask most bikers....its all about position and shorts :)

But, seriously....very tired of this "complete shutdown" I was ordered for 6-8 weeks. I won't go into detail, but you all see me, and how sad I look. It's like I lost a piece of me, and sitting was just never my thing....which is why engineering never worked out. It has been very strenuous MENTALLY for me lately, having to sit and train clients, motivate, and inspire all while sitting and barking orders like a drill sergeant.....quite honestly....it makes me not even want to be in the gym sometimes....

Why?

Because I take PRIDE in helping others, being a fitness industry example, leading others down great life changing paths! That is ME. What I love about this job! So being thrown into so much chaos, trying to formulate the largest move of my life(in two areas) and manage and grow OAF....it has been hard for me. So for everyone who has been here this summer supporting and watching ....

Thank You.

Trust me, someday I will write a book about my life....as I have been told by many that it would be a best seller, haha. But until then, I want to focus on one thing....

MY NEW GYM AND MEMBERS!

I guess that's two, but they go hand in hand! I want to give you all the best place to train, and I won't stop until I get there. I told Meg that once my leg is healthy, watch out....because I'll be firing on all cylinders. I feel like a bear in hibernation lately and about ready to come out and attack....in a good way of course!

So .....

Are you Ready?

Here are some of my ideas I am thinking of implementing, so please COMMENT or email me if you have any insight!

1) I am going to have a front desk manager for all software and billing/class direction.

2) I am going to have a "field manager" coordinating all the games, leagues, tournaments, etc on the turf field.

3) I need to continue with the GROUP LEADERS, and have them even run classes sometimes while we transition.

4) I want to implement 30 day "tax on training" sessions, that can be bought separately and have a focus....for example, maybe October, I will start a 30 day "secret to six pack group" that will enable members to add this to their membership, and I will have program guidelines, extra trainings, etc...for it.

5) The all access members will have use of my facility at most hours of the day, and it will cost significantly higher than a normal membership for the use of the best equipment and training I have to offer. I will be hoisting a projector screen with workouts to do for those members, and also will run video clips, quotes, etc.

6) Self Defense Classes? How about it? Or a "Glute Garage Class" to supplement main workouts.

7) Lastly(for now what I can think of without looking at notes), I am adding a Crush workout on Tuesday, and a Entry Level on Saturday. Also, a Kids Crush will be running on Sundays at 11:30am with Trish. This will soon lead to TRX classes and Band Bootcamps possibly held by Dr.Jahn.

** Andddd I can't forget the Over-Achieve Cafe' right?

Yes, that is going to happen! Please let me know if you would like my mother to work this and make some awesome sprouted grain, low carb, gluten free, etc baked goods, sandwiches, smoothies, and more.....

Comment and let me know. She doesn't think many would want to see her do this....but I will be first to speak up about her cooking. It leads to a six pack that is for sure....

Which by the way.....is 80% nutrition....

Why? Because I have virtually done nothing for nearly four months, and I can't say I have lost my abs.....because I stick to a healthy diet. So, for those who workout thinking they can eat whatever and then complain they get no results.....

Go check that food diary! Or come talk to me....I will be honest with you!

Which leads me to my next point, those of you struggling with your weight and diet....It's simple....re-read a vast majority of my posts....they are all about what?

Accountability, surrounding yourself around those with similar goals(or even higher)....so the fact that some of you are living in a house where your spouse brings you butcher shoppe whoopie pies 3 days a week along with take out...you are setting yourself up to fail.

If it's not in the house, you won't eat it! That's how I have maintained my weight through 4 months! Even if I were to want something terrible....by the time I get home late and check the fridge and only see Almond Milk, Eggs, Nut Butters, and yogurt....you can't go wrong!

What's the solution to all this? Give these a try...

Rule 1: CONSISTENT/REPETITIVE eating for fat loss 

This simply means eating the same meals every day for 6 days per week during your 12-week transformation. It's a little boring, but it works. It also eliminates stress.

Take a few minutes, plan out your best fat burning breakfast, snacks, lunch, and dinner, make a grocery list so that you have everything in your home, and then go to the grocery store, stock up, and prepare as many of those meals as you can.

I use this and seems to work well for me.

And then use 3 to get through the week.

Rule 2: Don't drink ANY calories

Eliminate all juice, soda, alcohol, milk, coffee syrups, and all other liquid calories from your diet for the next 12 weeks. You'd be surprised how many calories sneak into your diet on a weekly basis through drinking, but these don't fill you up and they increase your fat storing hormone. This simple tip can help you drop a pound a week.

Rule 3: Make your Cheat Day List

This is a mental tip to get through the week until your reward meal or cheat day (whichever you choose). In my interview with Tim Ferriss, he recommended keeping a list of all your cravings, and promising yourself that you can have those foods on your cheat day. Knowing that you have something to look forward to is a great mindset tip. It will keep you going through tough days during the week.

These work for men and women, but...

Knowing how hormonally different men and women are, have you ever wondered if both sexes should diet the exact same way?

Well, recent research suggests NOT.

You see, science has recently discovered unique diet strategies proven to work perfectly with the female metabolism that help Women lose weight much faster.

So, follow these few tips, knock out this simple yet effective workout this week, and work towards your goals....whether its physical, mental...qualitative or quantitative....

JUST START.

5-Minute Awesome Arms and Abs Circuit

1A) Total Body Extension
1B) 1 & ½ Rep Close-Grip Pushup (hands shoulder-width apart)
1C) Bodyweight Squat-Curl
1D) Plank-to-Triceps Extension (can be done kneeling)
1E) Rocking Plank

• Do each exercise for 60 seconds with NO rest between exercises.
• Do up to 4 rounds of it if you’re advanced. But even if you’re pressed for time, a single circuit will help you burn fat, boost your metabolism, and get back in shape.

Note: “1 & ½ Rep” pushups mean you lower your body all the way down, push halfway back up, then lower all the way back down, and then push all the way up. That’s one rep.

AND LASTLY, 

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How to Burn 200 Calories FAST

#1 – 37 Minutes of Dancing at Your Cousin’s Wedding

I’ll bet you’ve been invited to a few summer weddings. So don’t sit this one out. Whether the DJ is playing “I’ve Got a Feeling” by the Black Eyed Peas or “the Chicken Dance”, get your butt up and on the dance floor. Act silly. Have fun. Make memories. And burn calories.

#2 – Relax in the Garden for 30 Minutes

Good ol’ gardening burns off 300 calories an hour so get out there and enjoy the summer sunshine. It’s so much better than being stuck on a treadmill, and you get to eat the fruits of your labor, too.

#3 – The OAF STYLE: A 15-Minute Circuit

This is tough, but research shows Kettlebell exercises can burn up to 20 calories per minute, and bodyweight exercises burn nearly 15 calories per minute.

1) Kettlebell Swings – 45 seconds, rest 15 seconds
2) Spiderman Pushups or Regular Pushups – 45 seconds, rest 15 seconds
3) Bodyweight Squats – 45 seconds, rest 15 seconds
4) Kettlebell Swings – 45 seconds, rest 15 seconds
5) Jumping Jacks – 45 seconds, rest 15 seconds

Repeat the circuit 3 times and you’ll have incinerated 200 calories – not to mention the calories that you’ll shed in the Afterburn period thanks to the BURN you just put on your muscles. That does NOT happen when you do slow cardio workouts, but only when you do my short, burst style sessions. Always giving you an added bonus!

#4 – Tire Out & Clean Up Your Kids

According to LiveStrong.com, bathing your kids burns 260 calories per hour (must involve a lot of wrestling?) and playing with your kids can burn up to 350 calories per hour. And if you’ve ever tried to bath a dog, you can probably burn 700 calories per hour.

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Tips For Dining Out....Don't Fall Slave To Their "Deals"

The cold is HERE!

Yuck!! I am not a fan, as I am sitting here trying to type with frozen fingers....but I am hoping and praying we only have a few weeks left of this winter so we can all gear up and get going on our SUMMER BODIES with the Annual Over-Achieve Fitness Spring Break Challenge! (Speaking of which, PLEASE PLEASE PLEASE help me share and spread the word about this event! We need to get everyone aware of this amazing opportunity to help shed pounds and be MONITORED and ACCOUNTABLE.....Tell your friends at work!)

March 9th! Don't Forget!

How is everyone doing? Hibernating in this cold weather? I heard you can get frost bite if your out for more than 15 minutes! 

Are you sticking to your training? I hope those who are not OAF members soon realize that this is the place to train for results, both mentally and physically!

Engineers are coming in and out and getting the demolition underway in my new facility! Dicks Sporting Goods gets handed keys in July!

The engineering team is super nice, and the head guy may even do some training in OAF! How neat is that!?

My dad had a great birthday! Mom took him to Runways in Hagerstown, and unfortunately, I couldn't make it but we plan to celebrate it this weekend at both of our favorite spots ;)

Which brings me to my topic for today....with my dad's new job...he has been eating lunch at Chipotle, Chic Fila, and even getting salads at fast food restaurants.....

"Back on the working grind diet," he says....

Well, here are some tips and sabotages to be aware of when dining at these "healthy" places.

1) Don't let them trick you into eating EXTRA! I'm sorry, but NO, you don't need a side of chips with your 900 calorie burrito.  Side of fries? NO, not worth the extra 700 calories and enormous amounts of heart clogging trans fats and sodium! If you get a meal, be weary of it's nutritional content!! You will be SHOCKED how quickly calories add up in your "healthy" lunches.  Yes, I know you got a salad from Panera, but your SALAD comes in at 1200 calories with the full fat dressing, 3 different types of cheese, croutons, cranberries, and whatever else these dam places throw on them to make them remotely edible.

2) They make liquid calories so CHEAP! And there is nothing worse than liquid calories, no matter if you are at Starbucks, Taco Bell, or even my dear Chipotle. These do not fill you up and only promote fat storage. Avoid them at all costs. 

3) Protein Guilt. Yes, protein is great, and it fills you up, but you don't need a double burger stuffed between three slices of bread. The solution is to have a protein shake with you that you can have before you go into one of these places. It will cut your appetite, too.

4) They get you with BREAD. I know, I know....Red Lobster biscuits, Rosalie's bread, Texas Roadhouse....I can go on...ALL so good. But one of RL's suckers runs you 180 calories and nearly 80% of your daily fat allowance! Don't let this pre-dinner temptation get you hooked in. A couple pieces and your already 400+ calories and you didn't even get to dinner! Worse even, caking it in butter! Stay clear!

5) It's OK....I got veggies as my side.....WRONG. Be careful of how they are PREPPED! You m right think you are doing good by getting broccoli but if it comes in a bowl filled with oil and butter....you could have just ordered the fries!!

I hope you all learned a little from this and al have a wonderful end of the week! I am going to be running around getting word out about the Spring challenge, working with the engineers, finalizing the lease, and looking for staff!

See you all soon!

Remember, 

“Identify exactly what it is you want. This takes a lot of thought. Then don’t let anything stand in your way of getting it.” – Kekich Credo #56

Mid Week Motivation....Which Type Are You?

Your mid week motivation....

Are you currently and actively pursuing your health and fitness goals? 

What is something that is helping you stay motivated? 

You know, it's funny....I had a consult the other day and she came in and mentioned she had a wedding and wanted to be slimmed down by then....

Is that a "healthy" goal to have? Or do you think it is setting you up for failure? That is a good question, and to be honest....I would say failure. 

Look, we all know....SPRING is coming, WEDDING SEASON is coming, BATHING SUITS, PARTIES, and getting rid of the baggy and bulky clothes is approaching.

Does that put a fire under your butt to get working hard? If you are like the majority of our country.....it does.

But if you truly love fitness and enjoy living healthy and being active....this "bathing suit season" term is just another time of year....and that population most likely looks forward to it simply because the weather is nicer! 

Does that describe you? I can clearly see night and day those in my facility who treat exercise as a stress reliever, motivational tool, daily part of their life and routine....or those who are coming to push for a deadline quickly approaching and dislike and sort of high intense work. 

Trust me, I see it all. Even have witnessed clients scared when their heart rate gets high that they immediately quit and back down thinking it is not normal.

Look, everyone has tough times, tough weeks, tough days, and tough workouts. 

Even me. Over the last couple of days I have been more stressed and busy than ever before. I had a member come in and mention to me in the mist of all my chaos that she doesn't want to see me fail.....and wants to make sure I am taking care of myself.

Let me tell you...the times of relaxation and time for "Mike" are quickly and momentarily out the window....

Why? 

I have a dream. I have a goal. A mission, and yes.....just like you all I am faced with stress, marketing responsibilities, training clients, designing and adjusting programs, managing staff, paying and dealing with bills, equipment, setting up, opening/closing, social media, messages, phone calls, consults, and now the whole process of planning and executing my move...

You all have things like this in your life too....but what helps me get through everyday?

MY LOVE FOR THIS JOB & MEGGY & MY FAMILY. Yes, there is NO WAY in heck I would be able to spend virtually everyday all day in here and thinking about OAF if I didn't love what I do. That is why I gave a strange look to whoever said they didn't want to see me fail....

BECAUSE I am a tough kid. Yes, only 25....not fully educated on the ins/outs of business....BUT I guarantee you I would never sit back and let ANYONE or ANYTHING get in the way of my growing facility. 

So, no....failing is not an option. I am only going UP. 

Is that how you view your daily routine? Your life? Are you thinking about how to avoid FAILURE or are you actively chasing HIGHER goals and thinking how to SUCCEED.

I highly suggest you start thinking the second way. If you constantly burden yourself with worry and wondering how you will avoid failing...you will be chasing dreams that never happen.

A close mentor once told me, if your not growing, your not succeeding. 

So, take this opportunity to think about your current life. Where you're at....where you want to be.....

And reconfigure your goals accordingly! 

If you get so busy you "don't have time" to workout....do you at least try SOMETHING active?

Not having time is an excuse. Yes, I am a trainer. But everyone can make 5-10 minutes to workout. 

And that is plenty of time to get your heart rate up and metabolism spiked. For me, yesterday was a VERY busy day with the lease finally being sent to me, plus training all day and group...

I got home at 9:00 and wanted to get something in! So, pushups in my bed room with total body extensions and slow mt climbers it was! 10 minutes, and I was breaking a sweat and good to go!

Thats all it takes. A little bit of effort. I know we are all not professional athletes, not trainers, and even the type of person who wants to train 4-5 days a week....

But it is all about your goals. Make sure your TEMPLATE FITS YOUR OUTLINE! Meaning, if you have a deadline or a goal....make sure you have a template and plan to MATCH it! 

If you want to lose 50 pounds by summer....going out to eat 3x a week and working out 2 times is NOT going to cut it. The American dream wasn't built on laziness and working hard...SOME of the time....

You have to bust your BUTT! 

And to wrap up, thinking of butt....here is a booty workout that is simple and EFFECTIVE for your goals to leave you with today!

3-Exercise Circuit for a Firmer Butt

 

DB Split Squat (*1-1/2 rep style) (8/side)

Goblet Step-ups (10/side)

Lying Glute Bridge (30 secs)

 

*Go all the way down, halfway up, then all the way down

and then finally all the way up. That's just 1 rep!

Complete a few rounds of that and feel the booty burn!

Remember, Make your own list of what makes you really happy and brings you great heart-bursting joy, and then never lose site of that. Yes, yes, it’s important for us to keep pushing and to change the world, and to persevere towards our grand missions in life…but you need to know what are willing to do and what you will NOT do.

This will help you stay on track to making extraordinary breakthroughs in your business while giving you the piece of mind in knowing that you are experiencing the joyful, simple things in life that mean the most to you.

I know what brings me joy in my life! Which is why I spend my few hours of OFF time on Saturday surrounded with her!

Ill end with a good video to watch before your next workout....

Wednesday Motivation!

Have a wonderful Wednesday and I will be working on the BIG OAF SPRING BREAK CHALLENGE YEAR 2 DETAILS ASAP!!!!

Stay tuned!

Until Next Time, 

Stay Strong!