Wednesday, July 20, 2011

The CFA Life

I wanted to take some time out to talk about The CFA Life.

When I tell people that I am a fitness coach this is probably what they picture... (See picture on right)

They figure I am going to yell at them, and tell them they are horrible.

They figure I am going to give them awkward movements that have no transition to real life, hernias, and make them pass out.

That is not what CFA is about. It is always an awesome experience when someone tries out our program for the first time and they realize that they have been misled nearly their whole life.

We don't make you do endless amounts of crunches, we don't make you run 10 miles at a time, and we don't consider puke or passing out as the sign of a great work out.

Even more we will usually tell you not to do those exercises and will stop you if you are feeling light headed.

CFA is not about killing you, We want to improve your quality of life.

Yes you will get sore, and yes there will be days where you feel like throwing up after an intense session (98 percent of the time you won't actually throw up). But that is not our only sign that we accomplished something.

The body needs more than killer strength. The body needs better tissue quality, better flexibility, improved movement, and mobility. The body needs a strong mind, strong will and strong heart.

The CFA Lifestyle is not the typical gym that you are used to, I almost don't even want to call it a gym because once again you will think of this... -->

We do not have machines, We do not do 25 reps with the 5 lb dumb bells.

We are not your typical gym. We are your training facility.

We work with free weights, kettle bells, medicine balls, resistance bands, treadmills, bikes and above all the most important exercise tool needed.

Your body.

When you come to our facility you will not do your typical body builder splits, you won't do endless amounts of bicep curls and you won't sit around on your cell phone while doing a leg press.

You will train efficiently. You will go through movement patterns that will enhance your real life movement. You will run faster, breathe easier, Get stronger, play better, and laugh longer.

CFA is more than your typical gym.
It is more than physical results. We will teach you proper nutrition, purpose, and necessary actions to become the best person you can.

We honestly care about each person that walks through the door, I can say that without flinching.

Your life is our priority. We want you to grow, We want you to get results. We want to create a foundation for an exceptional life.
We will do anything we need to in order to make this happen.

You all are my love, you all are my life.

It is the CFA way. 

Ask yourself this question...

CFA Does.

We are more than your typical gym. We know all of our clients, we love all of our clients. we are willing to help all of our clients.

The CFA lifestyle is almost too beautiful to put into words.

I am not simply saying this because I am a trainer here. I wasn't always. I was once a lost person on the wrong path looking for the right turn around. I was given guidance from the trainers and the clients. I became a trainer through CFA and it has transformed my life. CFA gave me life. That is why I care.
I know what CFA can do for you.

CFA is a great facility. CFA is a great atmosphere. CFA is yours.

Come try it out.

In good health,


God loves you, Mike(y) loves you, So love yourself.

If anyone is interested in trying out the CFA life, It only takes 1 hour (no time constraint issues there). Send me an email at or find me on Facebook!

Pilates Reformer: A humbling experience

Today I had the chance to be taken through some movements on the Pilates Reformer.

To say it was humbling is an understatement.

After a killer strength day yesterday that left me pumped and feeling on top of the world, I woke up sore. not just ooh i feel that...more like "ahhh my bloody glutes" sore.

As I got to the gym I spent about 30 minutes foam rolling the hamstrings, glutes, and IT band alone.That's when I got the question.

"You want to go through the reformer?"
Pumped and energized to learn something knew I said "Of course!"

Whenever there is an opportunity for education I take it. I love it. Gaining new information and learning new movements is my favorite. There is nothing more fulfilling than working to perfect my craft.

I did not know what was in store for me...
Boy I did not even think about how hard, yet simple this thing would be.

This not only challenged my body, but my ego.
This little torture device left me feeling like a newborn trying to stand....

 I was falling over in every way imaginable.

It was so bad I couldn't help but laugh at myself.

I've always known that I am tight, but working out as much as I normally do I figured it wouldn't be too hard to sit on a Pilates machine and do some simple movements.

We started out with what seemed like some pretty easy movements, Little did I know Crew was saving the torture for later...

It was almost like he wanted me to think it was easy and then kill my spirit...

I swear that was his plan.

Make Mikey feel weak, inferior....He deserves it

Well no, not really.

But what Cres did do was expose me to my imbalances a bit more.

I often tend to over look them because I can do movements pretty well, I can workout hard, I can lift decently heavy for my size. I can condition hard, and I can fight through a good burn.

Overlooking it is not making me better though, I may get stronger, but I will still continue to have the same imbalances which could possibly lead to injury or pain later on down the road.

It was an awakening session for me.
I know what I am good at.
I know what I am bad at.

I do work on both, but it is obvious that I need to spend more on my faults.

As I tell my clients, we have to make our weaknesses stronger to improve.

I simply tend to overlook it sometimes.
This experience has made me really open my eyes to my own training regimen.

I know I am doing the right things, I simply need to do more for my weaknesses.

So thanks to this humbling experience I have decided to write up a new program for me.
I have come a long way the last 3 years, physically and mentally.
I must continue to improve.

I will not give up my strengths, but i will correct my imbalances.

It is important to have these experiences.

To keep me on my toes. To keep my training fresh. and to keep educating my clients.

The number 1 rule we have at CFA is to practice what we preach.

I ensure you all that I do this, and will continue to do this for the rest of my life.

My goal is not simply for me, for If I keep improving, You do as well.

I want you to reach maximal results, I want you to have these Aha! moments as well.

In good Health,


God loves you, Mike(y) loves you, So love yourself

Tuesday, July 5, 2011

Sometimes you just need a good sweat

There are days when you are working out and you feel like king kong. There are days when you feel like Rocky Balboa.

Those are the days we live for.

Then there are days where you feel like this guy.
Yet you know you need to get in the gym and get going.

Those are the days that live for us.

When we feel tired, it is our day telling us to go in, and if nothing else get a little blood flowing, sweat dripping and wake up!

The key to getting great results is not training to failure every single day.

They key to getting great results is to be active every single day.

I would say the number 1 reason most people quit their routines is not because they can't do it. The reason is that they feel they must go to failure every time or else they aren't working.

This is one of the most common misconceptions about working out and it will do you no good. Your body will burn out, your mind will get tired of it, you will get injured and you will quit.

Yes I would say the majority of your workouts need to be intense. They need to be tough, You need to put all you have into them.

But there are days when you need to just get a little sweat.
Your body needs to wake up.

If your body is sore, exhausted, malnourished, or even simply not feeling it then your body is telling you something. 

That something is not to do nothing.
That something is to get in the gym and handle business, but be smart about it.

Get your foam roll and stretch on. Get a detailed movement prep and light conditioning work in. Do something.
Let me be clear though, I am talking to the avid gym goer, not the "1 time a week, workout until I can't move the rest of the week" guy.

Of course you will be sore sir. You, need to train again. get through it and Do work!

But to the people who train endlessly and don't understand where the results are, perhaps you push yourself too much. We must understand results aren't built simply from working out, We need to recover to truly see results.

If you constantly break down your muscles, how will they rebuild??

Training to failure and puking at the end of the workout is not a sign of a great workout. Yes it happens and yes it does feel good at times.

The only thing I ask of you is to understand it will not help you to always reach that breaking point. We need recovery.

Sometimes we just need a good sweat....

Learn to recover.
Learn to skip the double days (every day)
Learn to  focus on tissue quality, flexibility, mobility and feeling good.
Learn to be happy without total failure.
and you will learn to get results.

Go hard, by all means TRAIN YOUR ASS OFF.
But understand when your body tells you to recover.

Train hard. Eat well. Be you.

Get Results.

Have a great week.

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