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Cheers To My Haters!

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Every now and again a few of my… let’s call them “spectators”… tend to show up and try to spill their negativity over into my (and others in the FT Family) circles. Although, this habit of these “watchers” is almost predictable and expected now, their almost obsession with wanting me to fail pushes me even harder. For that, I can only say “Thank You!”

But I absolutely HATE negativity. You know by now, I am constantly trying to surround myself with positive, inspiring people who lift me up. I surround myself with an army of focused, inspired, driven, motivated and badass people.

We push other.

We hold one another accountable.

We are there for one another.

They are my army!… Which leads me to my next point and why I have spent the majority of the last year cultivating the amazing training environment we have at both FT studios.

YOU ARE NOT HERE FOR THE BARS.

You are not here for the kettlebells and the pull up rig. You are not here for the chalk, or the medicine balls, or the plyo boxes, or the tires.

YOU ARE HERE FOR THE PEOPLE.

You are here for the shouts of encouragement. You are here for the high-five from your coaches for a job well done. You are here for the moments when you find strength you did not know you had, and you are here for the times you see someone else do the same.

YOU COME FOR THE WORKOUT, BUT YOU STAY FOR WHAT MATTERS… THE PEOPLE.

 

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Top 10 Tips for Damn Near Everything

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My Top 10 For Damn Near Everything…

 

  1. Change your mindset.

In her book, Dr. Carol Dwek examines the difference between a “fixed” and “growth” mindset and how each affect a person’s perspective on just about everything that occurs in their day to day life. The fixed mindset creates an internal monologue that is focused on judging: “This means I’m a loser.” “This means I’m a better person than they are.” “This means I’m a bad husband.” “This means my partner is selfish.” Whereas, people with a growth mindset are also constantly monitoring what’s going on, but their internal monologue is not about judging themselves and others in this way. Certainly they’re sensitive to positive and negative information, but they’re attuned to its implications for learning and constructive action: What can I learn from this? How can I improve? How can I help my partner do this better?

 

Chapter 8 in Dr. Dwek’s Book is about changing the internal monologue from a judging one to a growth-oriented one. It shows how mindset change has enabled people to pursue their goals more effectively both in and outside the gym.

 

  1. Get comfortable being uncomfortable.

 

Simply put, you’re going to be sore… Sometimes even too sore to sit down on the toilet. Don’t let that deter you. Embrace it. Know that you are in control and that your body is only sore because it’s becoming a stronger, healthier version of itself. OWN IT!

 

Furthermore, spend more time training what you HATE versus things you’re good at. Focus on your weaknesses as you continue to build your strengths.

 

Nothing comes easy, especially when it comes to transforming your body. As much as you may not like it, out body’s are fine where they’re at. Even if you’re carrying a little (or a lot) extra body fat, your body is going to resistant change as much as possible in order to maintain it’s internal homeostasis.

 

You’re going to have to not step, not hop…. But LEAP out of your comfort zone if you’re ready for real change!

 

  1. Constantly strive to add weight to the bar, and move it faster.

 

Whether your goal is to lose weight, lean up, get stronger, add muscle, or whatever; you need to strength train. And by strength train, I mean consistently try to get stronger week in and week out.

 

As pretty as they are, those pink 5 and 10 lbs dumbbells are only and should only be a starting point. Once you have mastered the movement, increase the weight.

 

Your body is dying for you to push it’s limits. It is the ONLY way you’re going to change not only your physique, but your mindset too!

 

Just ask any of my strength training clients how he or she felt when they hit their first PR (personal record) on any given lift. Then ask them how not only how much their body has changed for the better, but also how mentally stronger they now are to handle any objective in and outside of training.

 

  1. You have to put the bar overhead.

 

Pretty self-explanatory… grab a bar or some dumbbells or a kettlebell and press it overhead. DO IT!

 

  1. Put the bar on the floor and pick it up a bunch of different ways.

 

There is only a few exercises out there that require more full body, total strength than the good ‘old deadlift and all of her close relatives.

 

Conventional, sumo style, single leg, staggered stance, stiff legged, Romanian style, isolateral…. The variations are endless. Get creative and get pulling!

 

  1. Go heavy. Go hard.

 

Do I really need to explain…

 

  1. Keep it simple. Less is more.

 

The worst thing a trainer can do is make his sessions so complicated you need a graphing calculator to figure out what comes next in the session. Any novice trainer can throw a bunch of random, “functional training” exercises together and say go with no rhyme or reason as to why they’re asking the client to perform them in the first place.

 

NOTE: I can spot a novice newbie trainer dead on in any gym just by watching a session for about 5 minutes because of this.

 

Instead, focus on whole body lifts and use isolation exercises as accessory lifts to help you better perform the core exercises. Focus on progression week to week by either: adding more weight, adding more reps or sets, or decreasing rest between sets.

 

  1. Did you eat breakfast? If not, then don’t ask me anything about nutrition.

 

Follow your mom’s rules: eat breakfast every day. Be sure to eat 3 meals per day with healthy snacks between. If you’re hungry an hour or so after a meal, you didn’t eat enough protein. Water should be your major beverage. There’s nothing more fiber can’t fix.

 

  1. Have some fun!

 

Don’t let fun disappear from the strength world. You need to work hard. Okay, I agree. But never forget about fun. Try training outside, jumping in a silly game at the gym, and just enjoy the camaraderie and pure thrill associated with strength training.

 

You are now part of an elite fraternity of strength training men and women. Embrace it and relax, your fellow “lifters” are here for you just as you should be for them.

 

  1. Have some passion!

 

Passion is a word that doesn’t mean what you think it means. It means to suffer. Now, that may not be how we use today, but that’s what the root of the word means, at least in the dictionary. Let’s define it this way: Passion, to suffer for love.

 

I think greatness comes to those willing to go past the sweat. I hear all the time, “Look, see, I’m working hard. I’m sweating.” Yeah, well, you’ll sweat in a sauna, too. It doesn’t mean anything.

 

You have to go past the hurt, too. The hardest thing to teach a new client is the difference between being hurt and being injured. Injured means out; you’re done for today, this week, this month. Hurt means you’ve just moved beyond the pain. Winners learn to live with hurt. In life, you’re going to be hurt, a lot. Bosses don’t always care about inner child when you blow a sale or ram an oil tanker into a dock.

 

Passion is learning to push beyond all of this in the pursuit of your dreams and goals. Your goals are going to cost you in every nuance of the word: physically, emotionally, financially, and all the rest of the ‘allies you can find.

 

Live with passion and WIN.

You Are Not Alone

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In the midst of a workout, it can feel like you are all alone. Community takes a back seat when your coach shouts, “GO!” Everyone focuses on themselves and what they are trying to get done.

 

And that’s not a bad thing. People have their own goals each day: some are just trying to set PR’s, some are just trying not to pass out. Whatever it is, you have to crawl inside your own mind, pay attention to your body, and do what it takes to make it through.

 

Is it easy to think- when you’re working so hard, when the sweat is pouring off you in sheets, when your breath is coming shallow and rough and your muscles are whispering to you how nice and comfortable it would be for you to take break, or maybe to stop altogether, it’s easy to think that no one else is feeling the same way. From the outside, it seems no one else is finding this as hard as you are, no one else is struggling to keep going, no one else is gasping for breath. In fact, everyone else is making it look easy. They’re swinging through their kettlebell swings, they’re rowing with long, easy strokes, they’re finishing their push-ups in unbroken sets. When you are struggling, watching someone else can be discouraging. It can make you feel like you are the only one for whom this is difficult.

 

Here’s the truth: no matter how easy they make it look, everyone around you is struggling. There struggles may be different than yours, but they exist. They’re struggling with their form, or their cardiovascular endurance, or the voice in their head that tells them they can’t do it. They’re recuperating from an injury, recovering from a bad night’s sleep, or trying to forget about their problems at work.

 

From the outside, you cannot tell what is going on in someone’s workout, or their head, or their life. But one thing is certain- nothing is what it seems. The person with the perfect body you covet may be filled with insecurities and problems. The weakest and slowest member of the gym may have an inner strength worthy of envy. The only thing that is for sure,  is that everyone is working through something. You are not the only one. Don’t spend your time wondering why it looks so much easier for someone else. It’s not easy for them. It’s not easy for anyone. YOU ARE NOT ALONE.

 

Be Strong and Do the Work,

Michael

Let the Challenge Begin!

Happy 24-Day Challenge everyone! I’m so excited to kick off this challenge so I have put together a menu that is completely Advocare friendly AND delicious– much more than just grilled chicken and veggies every night!  

Many of these recipes were pulled from my friend Jenny’s blog… Check it out!!! –> www.JennyCollier.com 


Monday– Rosemary and Garlic Roasted Salmon with spinach salad
http://www.insockmonkeyslippers.com/rosemary-and-garlic-roasted-salmon-revisited

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Tuesday– Sweet & Sour Chicken with brown rice
http://www.cleaneatingmag.com/recipes/sweet-sour-chicken/

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Wednesday-Thai Turkey Zucchini Meatballs
http://ifoodreal.com/30-minute-clean-thai-turkey-zucchini-meatballs/

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Thursday– leftovers

Friday– Spinach Zucchini Ravioli
http://lasvegasphotographercindylarkin.blogspot.com/2013/10/spinach-zucchini-ravioli.html

Spinach Zucchini Ravioli

Saturday– Creamy Tuscan White Bean Soup
http://www.thevegancrew.com/?p=8156

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Sunday– leftovers

Good luck and enjoy!!!

Mikah

Where the Magic Happens

“I am building a fire, and every day I train, I add more fuel. At just the right moment, I light the match.” – Mia Hamm

Where the Magic Happens

Everyone has that moment in a workout. That moment when you are sure it is over, that you cannot finish, you cannot go on for even another second. There are five reps, seven reps, a dozen reps left, and you are positive you don’t have even one left inside you.   This is the moment that matters.   This is where the magic happens.   If you stop now, you have not failed. You have done exactly as much as you thought you could, and you have probably gotten a damn good workout in the process.   But nothing changed.   But if you don’t stop? If you keep going? If you dig deep within yourself, pushing yourself to tears, looking into the eyes of your coach or fellow trainee who is bending down beside you, listening to your inner voice and the shouts of encouragement from the athletes around you telling you that you can do this, you make it, you’ve got this?!   That is where the magic happens.   The reps don’t matter. The weight doesn’t matter. What matters is what you have found inside yourself, that you have pushed yourself further than you though you could go.   This is not about the gym. This is not about hitting PR’s or whether you’ve improved from the last time you did a similar workout. This is about you and what happens in this studio that you can take with you to help you push through the times in your life when you think, “I Can’t…”   There is no magic in the weight, in lifting barbells up and putting them back down, in swinging kettlebells, in push ups, pull ups, Turkish Get Ups, or whatever kind of special torture your coaches have programmed for you.   The magic is inside you, and it only comes out when you think there is nothing there at all. Dig deep. Find the magic and make it happen.   “Be Strong and Do The Work.” 1 Chronicles 28:10

7 Weeks To A Super Hero Physique

This is for guys looking to build the lean muscular look that doesn’t only have the SHOW
(although you sure will!) but also the GO!

 

But this program is more than just that.

 

WE’RE BUILDING SUPER HEROS HERE Y’ALL!!

If you’re tired of having low energy, low libido, physical performance and self esteem and are ready to change your life around then this program will challenge you…but also help you create behaviors that last a lifetime.

If you’re looking to get back into the best shape you were ever in (and then some) and create behaviors that will help you STAY in that shape rather than constantly going through the cycle of getting “fit” for a while and then dropping off.

In 49 days you will transform your body, mind and lifestyle with tried and tested methods we’ve created over 2 years and over a hundred success stories.

Captain America: The First Avenger

Who this is for:

  • For Guys Who Are Committed To Getting Results….. And Keeping Them
  • For Guys Who Care About Looking, Feeling And Performing Great
  • For Guys Who Want To Know How To Eat and Train To Lose Fat And Gain Muscle
  • For Guys That Want To Learn Strategies That Can Become a Lifestyle With No Complicated Meal Plans And Weighing Food, etc.
  • For Guys That Want To Look And Feel More Like An Athlete Again
  • For Guys That Are Looking For A Challenging And Supportive Environment
  • For Guys Who Are Ready To Finally Become The Super Hero They Were Born To Be!

 

Who this is NOT for:

  • Guys Who Are Not Committed to Results And Positive Change
  • Guys Who Want to Spend Hours In The Gym Socializing More Than Training
  • Guys Who Don’t Want To Lift Weights
  • Guys Looking For A Miracle Magic Pill or Quick Fix
  • Guys Who Can’t Walk Away From Bad Influences
  • Guys Who Can’t Say No To Beer With The Guys, Pizza And Doughnuts The Majority Of The Time
  • Guys Who Are Looking For Serious Results Without Putting In The Effort

 

Click HERE to Register NOW!

 

What you will get:

  • Training, Nutrition and Mindset Seminar to Get You Started On The Right Track – Week One
  • 4 Weekly Training Sessions At Fitness Together Downtown or Fitness Together Riverside
  • Individualized Nutritional Guidance Based On Your Goals And Body Type
  • Supplement Guide For Everything You Will Need
  • Accountability Group To Ensure You Are On Track And All Your Questions Get Answered
  • 49 Days To Transform Your Body Into A Lean, Mean, Crime Fighting Machine!

 

Here’s how it works:

  • First THREE (3) Weeks: Strength Development
  • There it is: 49 Days To Transform Your Body Into A Lean, Mean, Crime Fighting Machine!
    • During this initial phase of training we’ll spend three weeks developing a baseline of strength.
    • We’ll use compound lifts and loads based off your achieved training max weights.
    • You will develop strength and as a result lean slabs of muscle that will not only give you SUPERMAN like strength, but will provide the base needed to maximize your metabolism both during and away from your sessions

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  • Week 4 (Deload)
    • One of the most underrated and under used technical aspects of training: The Deload Week
    • Although still training, we’ll use this week as an active recovery from the heavy loads used during the previous 3 weeks and gear up for the next phase!

 

  • Weeks 5-6: Develop a Super Hero Physique
    • Now that we have a solid foundation of strength; it’s time to put that strength to work and develop your Super Hero stature
    • For the next two weeks we’ll lighten the loads to 75-85% of your maximum efforts, increase our rep ranges, decrease our rest periods and continue to build shapely muscles and increased athleticism.

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  • Week 7: The Final Challenge
    • All of our previous 6 weeks have lead us up to this: WEEK 7
    • Time to ignite your fat burning furnace and stoke it to the max!
    • We’re going to use everything we’ve done for the past 6 weeks including: Max Effort Strength Training, Hypertrophy Training, and Metabolic Conditioning to help us maintain our new Super Hero Physique and shed those last few pounds of body fat!

 

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Click HERE to Register NOW!

 

Now, here’s for the Action Takers… because that’s who this program is for! If you one of the guys out there who by now are just nawing at the bit to get going on this… here’s your chance.

Plus, as an ACTION TAKER, I’m going to gift you with a an additional week of training for FREE just by registering by Friday, June 6th.

This program “officially” kicks off Monday, June 16th… but if you register by this Friday, you get next week for FREE just to get things started!

That’s an additional week of transforming your body into your own version of Superman!

 

Click HERE to Register NOW!

 

The choice is yours!

-Michael