Tuesday, February 26, 2013

Back at it again!

Wow, so I guess I took some time off from writing. It wasn't intentional but a lot has happened in the past year and I got a little side tracked. Not that there is any excuse, who knows if I had kept writing maybe I would be world famous by now.

I guess we will never know.

But to dwell on the past is to regret, and to regret is to stagnate, and to stagnate is to not move forward, and not moving forward is not what I do. So here I am....

Anywho, Welcome back Mikey! your blog has missed you.

As I have experienced a ton of growth in the last year, there has been some changes, some new ideas, so focus within my head that shifted. This is a great thing, it means that life is moving forward.

As I have evolved in my own training I have found that I am passionate for some aspects, less than enthused with others, and excited for new ideas, Today I will talk about my top 5 nutrition and training ideas that have shifted (or in some cases strengthened) in my life within the last year.

Here they are:

1. I want to MOVE!

I may not look as good as this guy, in fact I may look downright goofy,
but never the less my goal is to be this awesome
I am not talking about packing my things and jumping ship to a new location. Actually I really enjoy the valley and don't know if I will ever leave. But I want to develop some insane movement and body control. As I have been playing around with a lot at the gym, I will never give up on my love of lifting, I always will believe in it's importance, If you train with me expect to be lifting heavy (as heavy as your body allows), and getting strong! But I have begun to add a lot more movement  throughout my day, and within my program, and within my clients programs as well.

2. I enjoy being gluten free.

My gluten free pizza!

OK, so about 6-8 months ago I attempted to go gluten free. I ate nothing but fruits, vegetables, nuts, seed, and meat. This lasted about a week. I'll be the first to tell you what I eat, and it isn't always the greatest food. For this I gave myself the nickname "The keep it real trainer". I know what the clients go through, because I go through it too. Sometimes I like to indulge in some not so great foods. Trying to go super-trainer clean did not work for me, I struggled, I quit, I gave up. Then lent came around. I figured "my fiance is allergic to gluten, and I crave gluten filled foods, what better way to honor God than to give up something I 'Love' and honor my woman at the same time." This time I went on the search for recipes, I played around with gluten free breads and pizza crusts etc. I have found that I am actually enjoying this. and getting leaner at the same time.

3. I am happy to share my knowledge, but my knowledge does not consume me.

One thing I realized a while back was that I would catch myself getting upset that people would choose to live in total unhealthy ways. I would offer my knowledge and skills, I would constantly try to explain why and what they were doing wrong. Little did I know I was coming off as arrogant, or a know-it-all. I have realized that at the gym it is one thing to talk about someones health and fitness, but to do this outside as well is another. My goal is not to be the person that force feeds nutrition and health to everyone around me, but to rather be a friend, and family member that focuses on building healthy relationships and simply loving people for who they are instead.

4. Some clients just don't want a six pack and ripped shoulders.
Post workout nutrition anyone?

Any trainer has these clients, what they really want is the ability to maintain the lifestyle they currently have. Is this wrong? No. It is not my job to harp on them because they want to enjoy a few beers and pizza. I will teach them about healthy nutrition and great fitness, but I understand that they aren't the all go fitness fanatics and they aren't necessarily concerned with adopting an all out nutrition program. They come to me for a strong workout, to improve their well being, and to keep some pounds off of them. and to keep their strength. Just because they don't go paleo doesn't mean that they aren't committed, they just choose to indulge differently than paleonites.

5. Men typically try too lift to heavy, Women typically try to lift too light.

It is my job to fix this. I have learned the that to simply tell someone to go lighter, or to go heavier is not the way to help them. If you simply tell them, odds are that the next time they come to workout you will have to tell them again, and again, and again...until they get tired of you and move on. The key to fixing this issue is to give solid education to the client. Let him/her know why they need to go lighter or heavier, and let them know the benefits. As a coach that is your job, to teach, to mold, to enlighten, not to dictate.

As the year has passed, I have learned a lot more, but as this is my first post in a long time, I will refrain from boring you too much.
It feels good to write again....It is time to capture that fame I could have had by now.

Enjoy your workouts, enjoy your life and remember,

Mikey loves you.

Thursday, February 16, 2012

I challenge you...

(This guy used to be my heroe...)
So as I have been thinking of ways to help the world, as I do every morning when I wake up, and then it dawned on me.

To help the world, I need to propose a challenge.

I have the fountain of youth, I have the key to life, the power to give people more life to live. I simply need to find a way to get people to listen.

I have to find a way that I can positively change my community, my friends, my family, my supporters, my fans ( I often refer to my Facebook friends as fans, if they dislike me they will never know anyways right..).

The way to do that is to offer such an incredible offer that they can not resist it!

Before I get to the offer, let me provoke a thought in your mind:

The problem

For some reason people look at health and fitness as a chore, or a burden. My goal is to teach the masses that it is neither, It is actually the key to living a quality of life.

For if you don't have health, Do you have time for this?....

For if you don't have the "funds" to keep your health a priority, Do you have the funds for this?....

Medical bills are not cheap, my friend. So would you rather spend a little money on preventative care, or spend your money trying to subdue an illness that can't go away unless you focus on your habits that got you in that situation in the first place.

I understand these are hard times, I understand that money is tight all around us, but when it comes to your health it shouldn't even be an option..

This is the problem I encounter every day, People hate to exercise. People hate to eat healthy foods.

And do you know why?

Because they don't understand how.

They don't understand the reality of exercise and what the body needs, they don't understand what clean nutrition really looks like and how to make it taste good. They don't understand how fast food will damage the body, they don't understand how drinking every night, or binge drinking on the weekends will damage their body.
They simply don't understand.

Is this their fault?

For some people, yes.

For the masses, no.

Society is fed unhealthy lifestyle habits by the masses.
You can't drive down the street without seeing a pair of golden arches or a smiling star.
You can't look through a magazine without seeing a model-esque person chowing down on a burger.
You can't watch TV without seeing how "everyone is loving it".
Every fast food company or store bought processed food is advertising how they have made "healthy changes" or have "healthy options" when in reality....It is still crap.

Once again This is not your fault!

It may not be your fault, but it is your problem....

I want to help you, I can help you.

Here is what I propose....


I challenge you to take charge of your life.
I challenge you to put your health as a priority.

I challenge you to fight temptations.
I challenge you to give your family the best you possible.
I challenge you to  Give me your trust.
I challenge you to love your life.

The Offer


I want to help you. I sincerely care about anyone who want to foster change in their life, that want to grow, and that want to be their best.

If you come in to CFA and sign up for one of our programs I will personally help you transform your life. I am limiting this to 5 people. So act now!

This deal includes:
 (For the first year of your program)

1) A new healthy recipe every week!
2) Full on nutrition coaching: ( we will meet twice a month to talk about how we can improve and how we have improved.)
3) 1 grocery store tour (take me shopping, on your budget and I will also show you how to get the most bang for your buck!)
4) A road map to achieving fitness and health success. (follow the steps and you will reach your goals)
5) Weekly motivation through text message.
6) 1 quick article a week to help spark the brain and understand your new path to health
7) 1 Meeting each quarter (every 3 months) to develop and reassess your goals
8) A lifelong friendship with me!

This is a huge offer, I am keeping it limited to 5 people so come in, make sure to let me know that you came for this special offer and BAM you have yourself on the right path..

It is time to take charge of your life. Are you going to sit back and watch it pass you by or are you going to take charge!

You have 1 of two choices, pay for it now and live healthy or pay for it later and supplement with aches, pains, pills, and doctor visits.

Remember that I care.

God loves you, Mikey loves you, so love yourself!


Feel free to email me at mmurphy36@gmail.com

Thursday, February 2, 2012

Put The Client First: 3 Tips to Developing Client Satisfaction.

Put The Client First: 3 Tips to Developing Client Satisfaction.

When I first started training I was making no more than 100-200 bucks every two weeks. When the first or fifteenth came around this left me with one decision: go on a date or eat for the next two weeks. Of course I chose the date. (I told people I was experimenting with fasting protocols)

Now why wasn’t I making any money?

Was it because I was too good looking and people were intimidated by my charm?

Maybe so, but I think it was more about the experience that I provided.
As I have grown in my career I came to realize one thing and I can assure you of this: 

If you don’t care, if you don’t have passion to do this job then you need to find a new career.

There were moments where I felt like quitting...Something inside of me never let me. I knew I had the passion. All I needed to do was harness it.
          I am not the most successful trainer, but I can guarantee you that I am working my ass off to get there.

     If you feel stuck and can’t figure out why your clients are leaving you, just like any relationship...perhaps you just aren’t satisfying…

    Your clients are the reason you are employed. They provide the finances to keep your paycheck coming in and they deserve respect, help, and most importantly, SATISFACTION.

Today is your lucky day; I am going to provide you with 3 easy to implement tips on how to develop a stronger customer satisfaction. Whether you take my advice, or ignore it is up to you. If you are in the business of personal training you must understand the title you hold.

This leads me to my first and most important tip…

1.   You are a personal trainer, you must be personable!
       If you want to have success in training you must get to know your client. After all your title is PERSONAL trainer. Get to know their likes, dislikes, job, how many kids they have, etc. Get to know the person, not only will they feel respected but you will see that they have a ton to offer you.

          Clients are more than dollar signs, and the minute you realize this is the minute you will get a step ahead.
For example, I couldn’t even tell you the name of the first athlete that I ever trained. He was a high school baseball player, needless to say not only did I forget his name half of the time, but I allowed so many damn awkward silences. We would stand there, look at each other, and after an exercise I would say “good job”...If he was lucky.

It is your responsibility to set the tone of the work out, are you really going to be fine with your client looking as sad and bored as Eeyore…
You need to give the session energy, don’t expect it.

2.   Put yourself in their shoes
          If you fail to listen, how are you going to understand what they want and need? If you hear them, yet you don’t listen to them then you will not be able to understand where they are coming from. You need to give them the program they need, not what they think they need.

          I remember a specific incident where a client of mine would come in nights, usually around 8:00 pm three times a week. He was in his mid 20’s and He wanted to get back into shape. He wasn’t fat, just out of shape. Me being the young trainer that I was, I never took into account that he hasn’t worked out in over a year or that he worked 10-12 hour days, commuting a total of an hour and a half to and from work every day.

His first workout I kicked his ass! He came in the next day, I kicked his ass! He came in the third day, I kicked his ass!

Screw progression, He is young; he can handle it…right?

          Simply put, I failed to understand his needs, after a few weeks he started to no-show, until eventually he returned my call and said that he would not be coming back…

The key to real results is by progressing them correctly, not kicking their ass. You may be able to bullshit the client into thinking they need their ass kicked until they can’t shit, but that does nothing more than turn most of them off from fitness all together… and you will be one poor trainer eventually.

3.   Help them achieve their goals
    Help them achieve their goals, after all they don’t pay you for your friendship. (That is just an added bonus) If they are paying to see a personal trainer odds are that they have goals and they trust you to help achieve them.

 The key word being “help”

Never demand they do something, teach them how to do it.

One of my hardest working clients happened to be one of my best friends. His nutrition wasn’t the best. One night we were out, it was a long night, around 2:00 am and I was sitting back seat with him and another friend, they wanted to get food.

          As we pulled in to the In N’ Out drive thru I started to talk to him, the talk ended up turning into a bitter dispute. We went back and forth; I condemned what he was doing, telling him that his nutrition is why he wasn’t going to see any results.

Two years later, he has not been back to the gym. I’ve seen him maybe a dozen times…The last time we really hung out he confessed to me that he couldn’t hang out with me because he was ashamed that he wasn’t at the gym.

I never taught him how to get better, I condemned his behavior and pretty much told him he sucked.

Not only did I lose a client, but a good friend…

Now, I have learned from all of these mistakes. I am not perfect, but I have learned that customer service is more than saying “Thank you and have a nice day.”

Customer service is customer satisfaction, and when you satisfy your customer, you will be satisfied as well.

The key to becoming a success is creating success through customer satisfaction.

Create satisfaction, create impact.

God Loves you, Mikey loves you, so love yourself.

Wednesday, December 28, 2011

My 2012 goals

Since I have written a post on how to do goal setting, I thought it would be only right to blog my 2012 goals for you all to see. Not only will this allow you to further understand what I meant, but it will hold me accountable as well.

If I don't complete 80 percent of my goals I give you permission to give me the ultimate atomic wedgie...

This is an exciting time of year for us all, One year is a closing, while a new one is beginning.

The world is in our hands, and if the world does happen to end.. ::Gasp:: I want to make sure I kick it's ass on my departure.

And no, I do not believe it is going to end...Just trying paint a picture.

We are all put on this earth for a short time, We must take full advantage of it...

Without further ado... Here is how I plan to Kick 2012's ass.



1. Double My Income
  • Bring in a minimum of 2 new clients a month.
    • Build CFA and personal Facebook pages--consistency
    • Attend more local events. minimum 1 per week
    • Minimum 1 video testimonial a week.
    • Begin Speaking engagements: 4 engagements over the year
  • Fill Females Git Fit, Start a second set of sessions.
    • Testimonials!
    • Local Events.
    • Facebook!
  • Start a strength class for men.
    • Advertise, Advertise, Advertise
    • Create plan of action before implementation.
    • Facebook!
  • Offer online coaching.
    • Free trials.
    • Market it.
    • Doesn't have to stay local, spread my wingspan.
2. Build CFA
  • Write more
    • Blog minimum once per week.
    • Write articles and get published.
    • Work on writing skills with coaches.
  • Enhance the team effectiveness
    • Send weekly articles to CFA team.
    • Plan marketing days with team members
    • Bring discussion topics to every single meeting.
  • Retain all of my one on one clients (not necessarily just as one on one), 85 percent of my group training.
    • Go above and beyond the call of duty
    • Food logs
    • Nutrition help
    • Friendships
    • Come in every day with energy
    • Keep track of programs
    • Get results
3. Work More Effective
  • Rest more
    • Create a tighter schedule so that my hours are not spread out as wide.
    • Sleep a minimum of 6 hours at least 4 times a week.
  • While at work, work more.
  • Do my to do list every day
    • complete at  minimum 85 percent of it.
  • Eat consistently
4. Continued education

  • Perform better 1-day
  • Perform better 3-day
  • FMS
  • Open to suggestions
  • Continue to learn from and build network with other trainers.
  •  Read at least 1 book a month, not including school reading.
    • Motivational 
    • Nutrition 
    • Training 
    • Anatomy
 Fitness Goals

  • Weight up to 175
    • Gain lean mass
    • Caloric Intake
    • Clean eating: Proteins, Vegetables, Fruit, Nuts, Seeds, Limited bread.
  • Improve Hip mobility/Shoulder Mobility (Stretch 2-3 times a week).
  • Train 4 times a week.
For my lifts the only thing to do in order to improve it to keep on lifting, foam rolling, stay away from injury and push myself. Here are my goals:

  • Conventional Deadlift 400 lbs.
  • Romanian Deadlift 350 lbs
  • Front Squat 300 lbs
  • FESS 225 lbs
  • Pull ups- 80lbs
  • Chin ups 100 lbs
  • Drink enough water everyday!

My goals are set, I am focused, I am ready. How about you?
Have a great day, I hope this can help you understand goal setting a little bit more.

Work hard, train hard and let's kick 2012's ass!

God loves you, Mikey loves you, so love yourself!

Thursday, December 8, 2011

Inspire You. How to Achieve Happiness and Satisfaction.

Some of the smartest words ever spoken

(Sorry I couldn't post the video directly to this blog because it is an unlisted video...follow the link, I promise you wont be disappointed)

Change your perspective.

Trust me I know it may seem unreal to turn your situations and problems into positivity, but it can be done. I used to be the kid that would get frustrated because his cheerios got too soggy...I remember back when I was in high school I would get so mad I would punch this cubicle style wall in my house until my knuckles would be raw and bloody, was it because I wanted to be a boxer? No it was because I hated myself. I had a horrible perspective on my life and whatever upset me I had no way to get it out.

Tips on enhancing your perspective.
  • Accept yourself...Find the good in yourself, don't focus on your flaws.
  • Find your significance...Your kids, your career, your friends, your family. What makes your life significant.
  • Don't over look the simple things.
  • Look for the beauty in every situation.
  • When you do make a mistake, accept it and figure out the next best thing to do.
  • Think of the things you are thankful for.....better yet, write them down!
  • Cut yourself some slack, people tend to be so hard on themselves that the smallest mistake turns into the only problem in the world. You are fine, the moment will pass and life will be normal once again.
  • You have wants, those wants don't need to rule your life, be happy with what you have.
  • Happiness is a state of mind, not a personal trait. Create your happiness.

Your circumstances do not need to define you.

This is a singer by the name of Raul Midon. If you have never heard of him you need to look him up. His music is awesome, yes he has a good voice, not all of us are blessed with one. Understandable. Yes he can play the trumpet without a trumpet...Not all of us are blessed with that. So you may be saying he is privileged....If you don't know who he is... Raul Midon has been blind since infancy. He did not let his circumstances define him.

Tips to live your dreams, not your circumstances.

  • Accept your faults.
  • Find your desire.
  • Develop goals.
  • Develop a plan to reach goals, don't simply wish.
  • Create positive connections, It really is more so who you know than what you have.
  • Help others.
  •  Have passion.
  • Don't accept naysayers, prove them wrong.

Develop compassion and respect.

If you are constantly irritated by others, or feel like the world is full of idiots you will not be happy. Everyone has problems. The world is full of people hating other people, and for what price? Anger within themselves. Do not allow others to anger you, for harboring anger or hatred will only hurt you. You need find a sort of compassion and respect for humankind, even if they do not return it. Be the bigger person, be the happier person.

Tips to become the bigger person.

  • Don't take anything personal...what is one persons problem, does not have to be transcended on to you if you do not allow it entry to your mind.
  • Look through their eyes.
  • Accept other point of views.
  • Don't judge an others opinion.
  • Give your thoughts, don't force them.
  • Surround yourself with good people.
  • Love.
  • See the good in everyone...I can guarantee there is good in everyone.


Work does not require you to be miserable, think of the bigger picture. Work helps you live a quality life. Work gives you food on the table and provides for your family. Work does not have to be work. Give work a purpose other than monetary means. Give your best when you work, and you will reap better rewards. Be extra nice to everyone, be strong, be determined and get er done.

Tips to create a better work life.

  • Kill the negative nancys and nates with kindness.
  • When you show up to work, work. 
  • Give extra effort.
  • Find Purpose for your work. (Do you want to make it a career, is it helping you get through school, does it support your family) Purpose is necessary.
  • Find positive moments.
  • Help others. even if they fail to realize it
  • Last but not least...If you hate it there, get a new job. Even the most positive person may not be suitable for that hostile environment.

Last but not least I will leave you with one video, no commentary. Watch it. Enjoy it. and I hope this blog can help you develop the outlook you need to be happy. Remember happiness is a state of mind. Are you going to allow yourself to be?

God loves you, Mikey loves you, so love yourself..

Make your life great.

Tuesday, November 8, 2011

Be SMART: The Guide to Goal Setting

I had the pleasure of being reminded of the acronym SMART last night while sitting in Marketing class over at FPU. As the year is coming to an end we are closing out a year of goals and getting ready for our next I wanted to take a little time to talk about goals.

whether you already have your goals for 2012 set, you are setting them now, or you plan to in the near future, one thing you need to consider is 'are they SMART goals?'


I have decided to break this blog down by each letter to give a deeper understanding to goal setting, and just why it is so vital for the success of pretty much anything you do.

When I think of goal setting I am reminded of a great quote I heard through my boss...

:A goal without a plan is just a wish." -Antione de Saint-Exupery

Success is not realistically attainable by going through motions and hoping everything works out in the end.. Be realistic with yourself, Where have your wishes gotten you...other then frustrated that is..

If you really wish to make something happen then the only true way to make it happen is to get off your ass and make it happen. Without a plan, that road to achievement is going to be a whole lot bumpier.

The difference between being successful or being frustrated really is as simple as driving a smoother route and avoiding those annoying little bumps.

So how do you set your goals? It really is simple if you follow the acronym SMART.

The first key is to be SPECIFIC.

When you are setting goals, the more specific you are then the easier the map is to understand. If you have a goal of increasing their income. How are you going to increase your income? What are the necessary actions to do so? What are you willing to do? How much do you want to earn?

these are some simple questions that need to be incorporated into your goals.
Simply stating "I want more money" is not going to get you more money, you need to develop the plan!

The next step in developing great goals is to make sure that these goals are MEASURABLE.

Keeping on the increased income idea, how are you going to measure how much your income increases?
Do you have a log of how much you have made each check? If you job is commission based, do you have a log of how many sales you accomplished last quarter?  Do you have a checklist for the necessary steps to increasing your sales?

If you don't know where you've been, it will be pretty hard to say where you have come from.

With these measurable logs you need to set goals on how to increase your statistics, by doing so you will reach your goal.

As you plan out your goals you need to understand that they need to be ATTAINABLE.

Are these goals withing reach? For instance if you are a personal trainer that wants to increase your income; you understand the more clients that you bring in means more money in your pocket. Last month you brought in 5 clients, the month before that you brought in 4, would it be an attainable goal to say this month you want to bring in 20 new clients?


Is it possible...well anything is. Is it feasible, probably not.

Make a goal that is attainable. The easiest way to get frustrated is to set goals and never reach them. Understand goal setting is about consistent growth, not short term success and getting rich quick.

Are your goals RELEVANT?

If you have an overall goal of increasing your income in the personal training world, would it be relevant to set a goal of attaining a second job? If your goal is to make more money, the key is to put more effort into your craft and generate more business. If you have time for a second job, you have time to increase marketing. Wouldn't it be nice to increase your income, without having to work another job.

In other words, are your goals and actions relevant to your overall goals?

Finally, Are you goals TIMELY?

When designing your goals, the biggest key to reaching them, is deciding when you need to reach them by. Anyone can set a goal, think about that goal, and then put it off until tomorrow. If you give yourself a timeline and a plan of action to accomplish your goals then you should have some significant success towards your goals. After you have reached the deadline, if you have not reached your goals then it is time to reevaluate and decide what can be done better, if the goal was feasible, and how to improve those goals.

Don't wait until it is too late...

Goal setting really is the road map to success. I am not simply talking about success in work, but success in all aspects of your life. The more clear the goals are that you set for yourself, then the easier the pathway is to achieving them.

Setting goals is not about saying one general statement such as "I want more money", a big goal will have goals within itself. These smaller goals pave the way for achievement.

So my challenge to you...


In good health,

God loves you, Mike(y) loves you, so love yourself!

Thursday, November 3, 2011

When passion leads to action.

There once was this kid, and as early as he could remember he knew what he was looking for out of life. He didn't know how he would attain it, yet he knew what he wanted.

His passion: to love, be loved, and to create a success of himself for those that he loves.

There was reason for this...
Growing up he felt that he always knew how to love. That doesn't mean he necessarily did love.

He would think negative through situation after situation, hoping that the next day would be better than the rest. Yet hope, can only take a person so far.

He would think of every situation in his life as a reason for his negative thoughts and actions. He didn't want to risk being hurt. Yet he knew that the true hurt was to not take the risk at all.

He allowed himself to stay stagnate in his attempt succeed in every single aspect of life.

He knew he could not be like any other person, and in the beginning he resented that.

He knew his passion and he knew where he wanted to go, yet he hated himself.

So his passion could not shine.

He decided that he had enough.

His passion: to love, be loved, and to create a success of himself for those that he loves.

As he got older, he began to change. He got off of his ass and worked. Worked on becoming a better person, lose the temper, lose the animosity, lose the blame.

He changed his mindset.
It took him years to realize, but he knows that he can never achieve perfection.

and he is okay with that, there is no such thing.

Instead he considers his bad days to be good days. Not because he feels happy and great, but because he knows that at least he was blessed with another day.

He knows you can feel down, you can hurt, you can cry.....The secret is to not let that pain define you.

A wise man once told him "Circumstances don't make the man, passion drives the action, and the passion towards the action makes the man."

His passion: to love, be loved, and to create a success of himself for those that he loves.

His passion for life, success, and love is understood.

He accepts the risks of failure.
He accepts the risk of heart break.

He accepts the risk of passion. For passion leads to action. Action leads to happiness.

This boy has grown into a man.
This man is finally happy.
This man loves.

I know this is true, because this man is me.

I know at times life may seem against you.

At times life will want to beat you down...You just need to decide to fight or take the beating.

Be strong in your fight, Understand your passion, and do not settle.
Give yourself a chance and fight for your life before you miss out.

You get one life, where will your passion lead?

To love, be loved, and to create a success of myself for those that I loves.

Stay strong,


God loves you, Mikey loves you, so love yourself.