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What I learned at Turkey Mountain Today…

Today, instead of hitting up the gym, I decided I needed to find a way to not only get a good sweat in, but also create space for myself. I wanted to find a new way to be alone with my thoughts and emotions, a way to “actively meditate” if you will. So I decided to hit up Turkey Mountain and go for a hike.
MW at turkey mountain
It’s been so long since I’ve done this, and I quickly found such peace and clarity being alone and surrounded by nature as God intended.
It’s funny though, when you unplug from everything and take time to disconnect from everything, even for an hour or so, you’ll find you’re able to truly be present with everything around you. Not only was I able to thoroughly enjoy the 1.5 hour hike, but I was actually able to pull some pretty awesome insights along the trail.

Here’s what I learned today at Turkey Mountain:

  1. I enjoy challenges. Simply put, there were many times the trail split off and had two paths you could take. One seemed to always be smoother, less mud, not as steep, not as rocky; while its counterpart just looked nasty. About half way through my hike, I realized I had yet to take the easier path. Turns out, when presented options, I like to wage war. Which is good, if you can control it and not let the chaos control you- which is something I’ve learned in great detail the past few month.
  2. Some threats aren’t really threats at all. This one is kind of funny… within 10 minutes of my hike I came across a snake in the path in front of me. It scared the shit out of me! However, upon further inspection, I realized the snake’s head was pleasantly crushed under a rock. This threat was no threat at all. Which makes me think, how many times do the things that we stress about really never come to fruition? I would venture to guess that most of our anxiety is driven by things that we think will happen, or future threats that we perceive, that in actuality never show themselves in our life.
  3. Some obstacles cannot be foreseen. On the backside of the trail, along the river, I was trotting along a nice wide, smooth path with little to no boulders or trees in front of me and all of sudden, my foot caught the smallest of stumps and I damn near went down. Lesson learned: sometimes, in the smoothest of times, we can’t see the bumps in our path because we’re not looking for them. Therefore, to avoid unforeseen obstacles in your path, develop sniper focus in all you do. Be present and don’t trip.
  4. It’s ok to ask for help. As I mentioned, it has been years since I’ve been to Turkey Mountain. And, not gonna lie, I got turned around on a trail and found myself a bit lost. Which if you’ve ever been lost in the woods, it’s not fun. Kinda freaky to be honest. Luckily a couple of off road cyclists came around the bend and I flagged them down and simply asked which way would lead me back to my truck. They were very friendly and pointed me in the right direction and we all went on our way and I eventually did find my truck right where I had left. it. It’s ok to ask for help. Our ego is the only thing getting in the way of you remaining lost in the woods, or in life. Look for a mentor, ask for help, and get back on the right track


It was such a great experience. This is definitely something I plan on doing weekly from here on out.
My advice, find something or some way you can actively create space for yourself. Whether that be hiking, fishing, yoga, riding a bike, walking… find something! Find time to be alone with your thoughts.
And remember, as my mentor puts it “Create Space or everything dies.”

Fastest Results You’ll Ever Get…

Yo, Michael here with Fitness Together – hope you’re
having an awesome day!

This post may be one of the most important ones you read all day.
I’m not just saying this to make you read it… it’s because this one
is about mindset & positive thinking… something I’m super
passionate about.

See, years ago I read  “Think & Grow Rich” by Napoleon Hill, and my
life literally changed.

Not instantly, but more like the direction that my life was headed.
In fact, I can honestly say that had I not read that book I would
never have started FT.

After I read that book and let its’ content sink in, I felt like
something changed.

I know this goes against popular thought, but most people believe
that change has to be worked at for months or even years. We expect
to try and fail numerous times before we ultimately give up or

So how does this relate to your fitness goals?

Well, how many people do you know struggle with their weight? They
want to make a healthy change by getting in shape, but the change
never seems to take hold?

Or what about you? Is there something in your life that you want to
change? Do you have weight to lose? Do you have high blood
pressure? Do you have a pair of pants that you wish you could fit

What is keeping you from making a positive change in your life?

According to professional speaker and author, Tony Robbins, it’s
the getting ready to change that takes time. In the end there’s a
single instant when the change occurs. Robbins goes on to outline
three specific beliefs that you must have in order to instantly
create a lasting change.

Belief #1: Something MUST change.

Do you sort of want to get into shape, or do you absolutely have to
lose the weight? Does dropping a few pounds sound nice, or is
living another day in your current body unbearable? In order to
make a lasting change you must be convinced that the time has come.

Belief #2: I (and nobody else) must change it.

It is vital that you take full responsibility in making the change.
Sure, others may assist you, but in the end you are the one who is
going to make it happen. You have to need this change enough to
make it your personal mission—no one else will do it for you.

Belief #3: I CAN change it.

Don’t let past failures get in your way. The truth is that you do
amazing things when you put your mind to it. Believe that you are
capable of losing weight or making any other positive change in
your life.

Why do most people fail to make lasting change? They leave it up to
willpower. This works for awhile, but you’ll always revert back to
what’s comfortable. The solution?

Change what you’re comfortable with.

You’ve probably heard that humans are motivated by two things: 1)
to avoid pain and 2) to gain pleasure. When you want to change a
behavior pattern the key is to associate pain with the behavior
that you don’t want and pleasure with the behavior that you do

You know that you want to lose weight and that to do so you need to
quit eating comfort food late at night. You also know that you need
to start exercising on a regular basis. Up until this point your
brain is trained to associate pleasure with eating comfort food
late at night and to associate pain with exercise.

It’s time to retrain your brain to feel good about exercise and to
feel bad about eating late at night. Think about all of the
negative things about being overweight and connect these unpleasant
thoughts to your late night snack. Now think about all of the
wonderful things about being in shape and connect these pleasant
thoughts to exercise.

You are capable of making a big change in your life. Come in for a free

Strategy Session and Consultation at FT by sending us what you want to change

Remember, change can happen in an instant!

See you soon,


What do you want?

Yep… blowing up “The Notebook” here today!

Quick question, do you often find yourself saying “WHAT DO YOU WANT?” over and over in your head?

It’s a common question. One I find myself asking people, clients, trainers, and others on a daily basis.

Funny thing is, as simple as the question is, it’s sometimes the hardest one to answer, no?!

I mean, have you sat and thought about what you really wanted in life?

In your business?

In your relationships?

In your spirituality?

In your training program?

I would assume, most of us out there are “just too busy” to really sit and mediate on this question. Therefore, it never gets answered truthfully and honestly.

Many times we give superficial answers to what we want…

“Make more money.”

“A happy household.”

“A relationship with God.”

“To lose weight.”

Not that those are “bad” answers, but let’s face it…. they’re only skin deep. They don’t really address your deepest needs and desires. They will not keep you motivated to actually do the work to get what you want when the chips are down.

So what do we do?

I’ll have you consider that the reason you have not answered that one question thoroughly is really because you don’t know the reason WHY you want the things you want.

WHY do you want more money?

WHY do you want a happy household?

WHY do you want to know God?

WHY do you want to lose weight?

Your WHY is what will separate your wanting from actually achieving everything you want in life.

You WHY will lead you to the steps you must take daily to have it all…

A business that works for you and not the other way around.

An epic marriage and relationship with your family.

A true understanding and intimate relationship with your higher power.

A body to be proud of…

And so on.

When you start to sway, and the speed bumps in your path look more like mountains on the horizon, your WHY is what will pull you through, keeping your eye on the prize and doing the work every damn day.

Find your WHY, and you’ll find everything you WANT.


ATTENTION MEN READY TO HAVE IT ALL! We live in a society wherein the fact that we don’t act on our most primitive instincts is celebrated. Men, real men, men who provide for their families, who are passionate about life, who stand up for what they believe in regardless of opinions, men who are lions (not sheep) are fewer and farther in between. I’ll have you consider that despite societal pressures, it’s time we as men reclaim our thrones and rebuild our empires. Heavy is the crown. Therefore only the few are worthy to wear it. If you’re worthy and are ready to have it all. Click the banner below and find out more about The Koi Project. It’s time.


6 Ways To Naturally Boost Your Metabolism


Kick it up a notch

The next time you run, swim, or even walk, ramp up the intensity for 30-second intervals, returning to your normal speed afterward. Also known as H.I.I.T. or High Intensity Interval Training, using this strategy will help you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy. This increases the number of mitochondria and how efficiently they burn energy throughout the day.This way, you can exercise for less time than it takes to plod along at the same pace and still get great results.

Here’s how to do it: Exercise for 5 minutes at 60-70% max effort. Increase your speed to a sprint or 85-95% max effort for 60 seconds. Then go back down to 60-75% max effort for 90 seconds. Repeat the entire sequence 5 times, twice a week. (To get a more challenging workout, increase the incline or your pace.)




Make some muscle

Not only does muscle weigh more than fat, but it uses more energy, too. The average woman in her 30s who strength-trains 30 to 40 minutes twice a week for four months will increase her resting metabolism by 100 calories a day. That means you’re resetting your thermostat to keep running at that rate even on the days when you don’t make it to the gym.

–> If you’re a Tulsa area woman looking to learn how to strength training effectively to increase your metabolic burn x 100 calories per day… click below to check our exclusive STRONG(HER) Training Program: A Modern Woman’s Guide to Strength Training.


Turn to (green) tea

Green tea has long been heralded for its antioxidant polyphenols. But new evidence shows the active ingredient, catechin, may crank up metabolism. Researchers conducted a series of studies in dieters and found that those who went green lost more weight than those who didn’t, suggesting that catechins may improve fat oxidation and thermogenesis, your body’s production of energy, or heat, from digestion. But how much do you have to drink? According to one study, if you drink five eight-ounce cups of green tea a day, you can increase your energy expenditure by 90 calories a day. Sounds like a lot of tea, but it’s not hard to do if you also drink it iced.




Get started in the a.m.

Make sure you eat breakfast. Eating a nutrient-rich morning meal (like oatmeal with almonds and berries, or a spinach-and-feta omelet with a slice of whole-grain toast) shortly after getting out of bed literally wakes up your metabolism. It’s hard to argue with these results: According to the National Weight Control Registry (an ongoing study that tracks 5,000 people who lost an average of 66 pounds and kept it off more than five years), 78% of those who keep it off eat an a.m. meal every day.




Think protein

Your body digests protein more slowly than fat or carbs, so you feel full longer (this is especially true when you have it for breakfast). Plus, it may also give your metabolism a bump. In a process called thermogenesis, your body uses about 10% of its calorie intake for digestion. So, because it takes longer to burn protein than carbs or fat, your body expends more energy absorbing the nutrients in a high-protein diet. Another bonus: One recent study from Purdue University found that diets higher in protein may help preserve lean body mass, which is the best fat-burner of all.


Balanced diet

Balanced diet


Go organic

If you’re on the fence about whether to buy organic, this news may sway you: Fruits, vegetables, and grains grown without pesticides keep your fat-burning system running at full-tilt because they don’t expose your thyroid to toxins. Nonorganic produce, on the other hand, blocks your metabolism mainly by interfering with your thyroid, which is your body’s thermostat and determines how fast it run





6 simple ways to immediately boost your metabolism. Getting you better results and building on long lasting healthy lifestyle habits!

Now get to work!

– Michael


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