5 key strategies to get you results

Hey all, It has been quite some time since my last post. It wasn't intentional but with all that's going on around me I took a temporary hiatus. I plan to be back full swing again to get new, and more information out to those of you who take the time to read it.


My goal as a fitness coach is not simply to open a gym and make beau-coup bucks. My goal is not to live an image. My goal as a coach is to create the most impact possible with as many people as possible. My goal is to help the community and the world. I do not need to be best in the industry, that is a relative term anyways. I want to be great at what I do. Today I am not trying to sell you a membership, I simply want to help you improve

But first, we must define what results are. When I promise to help you achieve results:

Am I going to promise you will lose 20 lbs in two weeks? Am I going to promise you to gain 10 lbs of muscle in two weeks? Am I going to promise a 6 pack in minutes?

No.

Simply stated most people have the term "results" misconstrued. Results are not quick fixes, they are not simply aesthetics. Results are perfecting natural movement patterns, burning fat, building lean mass, and creating an overall health through the body and the mind. This does not happen over night, it does not happen in a matter of weeks.

You can not get true results until you develop habits.

Results are long term. Today I am going to share with you 5 key strategies to get Real Results.


1. Results start with the mind.

Your goals must be set and you must believe that you can achieve them. Anyone could say I want to lose fat, I want to get stronger. But do you believe you can do it? If not, what is holding you back? In order to achieve results you have to want it, and believe in it. there will be road blocks and instances of challenge in your journey to health but you have to push through them. getting your mental muscle strong is the first step.






 2. Nutrition is the key.

The key to getting lean and staying lean is putting the right fuel in your body. Food does not need to be boring. It does not need to be repetitive. But it does need to be fresh, lean and it does need to include variety. Vegetables and lean meats should be the basis of your meals. I used to "prescribe" chicken, and chicken again. Then it dawned on me. The meat is not the problem, it is all the processed junk that is the problem. In order to keep variety and prevent boredom with your meals eat a variety of lean poultry, meats, and fish. Add in a minimum of 5 servings of vegetables and 2 servings of fruit a day. and you are good to go.

3. Fail to plan, Plan to fail.

Think of your nutrition and exercise as a long car ride to a specific destination. that destination is your health. I am not saying that you need to plan out every single detail, but if you don't have a map of where you are going, more than likely you will get lost. So pack your fridge with healthy foods, and make your meals snacks and lunch the night before. (no one likes reheated eggs right? I don't anyways) As for your fitness routine, get a trainer, get a workout partner, and schedule your workouts. Be accountable to them. Make a plan/routine and stick to it.

4. Perfect your movement.

 If we want true results we need to perfect our movement. The true purpose of exercise is not to simply feel a burn and get sore. The purpose of exercise is to perfect movement. If we move better, we will feel better. If we move better, our workouts will be more efficient. If we move better, we will stay fit and lively as we age. the key to life is not simply living a quality life in the first half of our years, but the key is to continue living a quality life when we are in our 90's. A major key to do so is to move well.

5. Live with Love, Positivity and Impact.

 Results are more then what you do in the gym. Once again, true results come from living a quality life. If you live a quality life, a life of love, positivity and impact you will have less stress, more laughs, and more consistent results. The key to real results is not simple achieving them, but through maintaining them. So remain positive, love life and all that surrounds you, and create impact in your life and in others.





All of these strategies do not work alone. You need to envelop your life around them. They will help you look, feel, and live the way you desire. Remember that in order to be great, you must do great. Live your life with quality and purpose, focus on your results and maintain them, not because you have to, but because you simply do.

I know it is a lot harder then it sounds for some of you. The key is to not get frustrated when things do not go your way, but to find a solution.

Follow these 5 key strategies and your life will improve, they are not the end all be all of results. but they are my 5 key strategies. If you have any more strategies feel free to email them to me at mmurphy36@gmail.com because I would love to hear them.

In good health,

Mikey

PS. Don't forget:


 

What is healthy...5 tips and 5 easy snacks.

One of the main questions I receive is from a friend or new client is "I'm trying to eat healthier, What do I eat?"

Now let me state that I am not a nutritionist, All my knowledge in this area I have gained through reading various books, articles and blogs. I have taken various nutrition classes, learned through seminars, and through communications through my team here at CFA.

Although I am not a nutritionist, I can tell you with full confidence that I do understand what is considered healthy eating, and what is not.

Most of you already know that McDonald's is bad for you, contrary to what Yahoo tried to tell you a few days back about the president of  you guessed it...McDonald's..losing 90 lbs on a McDonald's diet.

The media tends to cater to it's audience at times. People want an easy way out, and they feel buying their over processed food is the way to go because it "worked" for one person.

I can pretty much guarantee you she did not lose 90 lbs simply by eating McDonald's every day and running slow and steady on a treadmill, contrary to what they are trying to sell you. The president of McDonald's more than likely had strong nutritional guidance and incorporated activity (other than running) into here daily life.

This article I read screamed "Marketing gimmick" as I read through it.

The media is run by big business, I am not saying everything produced by the media is wrong. I am not saying there is absolutely not an ounce of a chance that she lost weight eating there. but the odds are against her.

While we are in the midst of an epidemic, as obesity tolls are rising, as death is becoming the norm for people at younger and younger ages. It only make sense for a big business such as McDonald's to try and appeal to the scared public, to say that their food isn't unhealthy and in fact it will help you lead a healthy life.

Don't believe them!

Personally, I will never touch a McDonald's sandwich again, I am not telling you that eating a big n' tasty every once in a GREAT while will make your results suffer, but to claim that eating McDonald's twice a day and running slow on a treadmill will make you lose weight, I can not agree.

Money rules the world, Do not take their new marketing strategy to heart. Remember that McDonald's is a MULTI-BILLION dollar company for a reason.

Now please excuse my rant..... You were wondering "So what is healthy...I grew up on fast food, I am not too good of a cook...what can I do?"

My 1st Tip to You.


Learn how to cook.

It may not taste quite well the first time, or the second, or the third...
But, I guarantee you that it will get better. If you don't feel comfortable starting from scratch, find a few recipes and begin to simply follow directions.

If you cook, you have control of what is going into your body. Use vegetables, lean meats, fruits and healthy fats/oils.

My 2nd Tip to You.

Use vegetables, lean meats, Fruits and healthy fats/oils.

Eating fresh and healthy foods will give you a nutritional edge. You will have more energy, feel happier, produce lean muscle mass (as long as you are active) and you will increase your lifespan.

We want to avoid chemicals, anything man made is most likely not too good for us. If it comes from the earth eat it.

My 3rd Tip to You.

Measure your food.

I am not saying you need to live with precise measurements your whole life. But if you are a cooking newbie then measure, measure, measure. If you are reluctant to use a scale or measuring cup then use what i call a "relative scale." Compare your food to another object.

You need to understand how much is going into your body. They may be good foods, but anything in excess is not necessarily the best choice.

In Terms of the "relative scale"
-A good serving of meat is about the size of your fist.
-A good serving of vegetables is around the size of your hand, but feel free to overload the vegetables.
-A serving of fruit is simple, One fruit.
-A healthy serving of nuts is one palm full.

Now these measurements are general, to figure out what your actual needs are come talk to me or email me and inquire about further guidance.

My 4th Tip for You.

Eat a Variety.

Variety is the key to fighting the boredom of eating healthy. You don't need to eat boiled chicken breast and steamed vegetables. 
Learn to season, Eat a variety of lean meats, eat a variety of fruits, nuts, and vegetables. Enjoy your food. Variety will keep you from getting bored and quitting. 

Make it lifestyle by using variety.

My 5th Tip for You.

Don't give up.




To get results we need to stay consistent, Healthy weight loss is 1-2 lbs a week. (Heck the scale may not even move, that does not mean that you are not losing fat!) It usually isn't as drastic as the media makes it seem. Learn to eat right, long term health is the key. Our body has absorbed junk for many, many years (mine included).
In order to offset all the harm that has been done we need to give it time. Eat well, and you will begin to feel your energy and mood take a shift for the better relatively quickly, you will achieve some physical results if you are going straight from horrible to better.
but there will come a time when results seem to be harder to achieve.




5 Easy Snack Ideas


1. Natural Peanut butter and celery
1 tablespoon of natural peanut butter = roughly 100-120 calories and 5 grams of protein
2 tablespoons of natural peanut butter = roughly 200-240 calories and 10 grams of protein

Depending on your goals and body type your needs will vary,  eat accordingly.

2. Sliced bell peppers/ Carrots and hummus
Cut up 1/2 a red bell pepper and 1 Carrot into 1-2 slices.
4 tablespoons of hummus is about 140 calories and 4 grams protein

Depending on your goals and body type your needs will vary (add a little more or less hummus),  eat accordingly.

3. "Turkey Taco"
-3-5 slices lean deli turkey meat, each slice is roughly 30 calories, and 4-6 grams of protein
-1 slice cheese (I use provolone or swiss) approx 60-90 calories depending on brand
-Stuff the meat on top of the turkey meat and fold over as if the cheese is the taco shell.

Depending on your goals and body type your needs will vary,  eat accordingly.

4. Power packed yogurt

1 Greek yogurt, plain

1 handful of blueberries or blackberries

1 handful unsalted trail mix

Mix the Greek yogurt, handful of berries, and trail mix together in a bowl, lightly smash the berries to get the juices to mix with the yogurt and enjoy.

Depending on calorie goals and needs you may want to skip the trail mix.

5. 2 egg Salad

 2 Hard boiled whole eggs, diced

1/3 cup diced yellow bell pepper

1/3 cup diced spinach

1/3 cup diced tomato

1 tablespoon mustard

Perfect snack for just about anyone...ranges between 150-175 calories

I hope this blog has helped you gain a little more knowledge.

If you have any questions on any of these recipes, would like to request recipes to get you started in your cooking journey, f you feel lost in your nutrition programing, or you simply want more guidance email me at mmurphy36@gmail.com or add me on Facebook http://www.facebook.com/MikeyCFA

I am here to help you all. Thank you for reading, If you just made it to the end of this blog I will also give you a free 2 week membership to CFA to come see what training with a purpose is about. You all deserve to control your lives, to look and feel the way you desire. It is just a matter of taking control. Don't succumb to marketing gimmicks of fast foods claiming to be healthy or get fit quick schemes. Take your health in your own hands.

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

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,

Mike(y)

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 mmurphy36@gmail.com 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
Right?

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,

Mike(y)


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

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.

Confidence baby, You gotta have it.

If you tell yourself that you can't do something, You probably won't do it. It is not a matter of if you can or you can't, it is a matter of if you will or you won't.

In order to accomplish any goal or task you must believe in yourself or you will not get it done. You will continue sulking in your sorrow about how you "are not good enough" or how "He/She is better than you."
I remember growing up I was the most insecure kid on the planet. I didn't believe in myself or that I could make anything of myself with my life.

Excuse my french, but it is quite a shitty feeling. It leads you no where. So why do we as humans feel the need to beat themselves up and over think everything.  It doesn't matter what you want if you don't believe you can attain it.

It doesn't matter your goal. In high school my goals were to be an impact player on the varsity football team, Date the girl that sat next to me in math class and never get less than a B in any class. I had a goal of going to college full time after high school, of gaining massive weight in the weight room and finding my niche, something to be known for.

Did I attain my goals? No...
Now before you think this is a sob story and me looking for a pity party.

I am bringing this up not to make you feel bad for me. But to show you that this was all on my own accord.
The moment somebody told me that I couldn't do something I believed them.
I let another person affect my enjoyment of life. I let words stop me from my capable actions. 
It wasn't that I couldn't be a great football player, I didn't put in the effort to be a great football player.
Was what I became known for, what I wanted to be remembered for?
No... not at all.
Did I not excel in school because I was simply too dumb......
No, I didn't put in the effort.

The moment I realized other people can't make me do anything and the moment I realized I am responsible for the outcomes of my goals, is the moment I stopped feeling sorry for myself. It is the moment I gained my confidence.

I'll admit it wasn't an easy thing to do, It took me years to figure it out. Years of masking my insecurities and faking my confidence until I finally got it.

Over time you stop caring what others think. When your mind is controlled by negativity there is nothing else to do but change.
No where else to go, but up.


Now enough about me, my goal is not to talk about me. What I desire is to help you learn from my past mistakes.

Confidence is the not so hidden key to accomplishing every goal.
Confidence is the not so hidden key to love.
Confidence is the not so hidden key to happiness.

No matter your goal, there will be naysayers. There will be people telling you that you can't. That you are ridiculous.

If you want to lose 20 lbs people will tell you that you don't have the will power.
If you want to become a stud athlete or great musicians, there will be people to say you suck.
If you want to do some soul searching, people will tell you that your are selfish.
If you want to start a new career, people will tell you that you are too old.

Point being, People will tell you all sorts of things and the odds are it is because they have no will power, they suck, they are selfish, and they are too old.

If people tell you that you can't, don't take it personally because it is them that lack the necessary skills to do so.
Not you.

The next time someone tells you that you can't do something you need to quote my favorite childhood hero....

You can do it. You can do anything you want it life and you can accomplish any goal. It doesn't matter what they think.

It is not a matter of if you can or you can't.
As long as you have the confidence, you will.
Believe in yourself.

You are beautiful.
You are strong.
You are in charge.
You are the perfect one and the only you.

Don't let people get in the way of your confidence and don't let negative thoughts stop you from believing in yourself for if you do, your life will suck.

You will be living in your own self inflicted hell.


Be happy. Be confident.

Be you.

After all if you won't, no one else will.

God loves you, Mike(y) loves you, So please, please, please LOVE YOURSELF!

Don't train for vanity, Train for vitality.

As I was thinking about a  past speech class while talking to my girlfriend. I recalled a speech that a classmate gave about working out. His main arguments for working out were "it makes your titties big." and "You could walk around the beach without your shirt on to show off your titties."

(Before I go anywhere, he was referring to his pectoralis major and minor when he said titties, he didn't mean it was an automatic, surgery free boob job. Also, he was referring to the fellas not the ladies)

It got me thinking. I am glad that he enjoys working out, and was advocating exercise. The problem is that he was advocating exercise for the wrong reasons, and presumably didn't do enough research before the speech.

We must get away from training for vanity.The body is beautiful, If you are physically active and fit. You need to get away from the "I must look like the guy or girl on the magazine cover or in the movies." Odds are their pictures have been altered to mirror the "perfect body". When really the perfect body, is simply the body in it's natural shape and form.

Nobody is suppose to be perfect, we all have faults and we all magnify our faults in our own thoughts. We don't need to break ourselves down. Likewise we don't need to create an ego to compensate for our insecurities either.

We must get away from working out in order to stroke our egos. Stay modest, and live our life well. It isn't necessarily about the number on the scale, or gaining or losing a couple of inches but it is about the life you lead, and the energy you put into this world.

I have realized that as much as I joke about me being on a "bulking" up phase people tend to take me serious now and then when I say it. but in all honesty I could care less if I gain another pound. I am by nature a thin frame, I am 5'8 and roughly 148 lbs on a good day. This is my natural body type, when I get below 140 lbs that is when I have to put some weight back on. But by no means do I need to be 165 solid lean muscle.

 "So If you don't train for vanity, what do you train for??"

is what you must be thinking.

Well, It is simple really.

You train for vitality of life, sanity of the mind, and to increase your overall well being.

You train to feel great, to increase endorphins, to improve, and to prevent disease.

You train for the jokes and stories from your fellow trainees, for high 5's, and unity.

You train for your family, your friends, but most importantly you train for yourself.

Exercise has been proven to increase endorphins and a positive attitude.

If you are willing to give it a chance, it can take you out of depression, I know because I've experienced it.
If you are willing to give it a chance, it can remove aches and pains, I know because I've experienced it.
If you are willing to give it a chance, It can give you a body to die for, I know because I've experienced it...

(I kid I kid..I do not have the perfect body, I am far from it, But I am confident in myself, my training, my health and my life and that is much more important.)

Now I am by no means saying, for you to not want results, for you to not expect results, because if you do the necessary steps to lead a healthy lifestyle they will come naturally. 

It takes consistency inside and outside of the gym. It is creating a lifestyle, and when you do it for vanity purposes, exercise and nutrition will only take you so far. You will either get frustrated, bored, tired or injured and you will give up eventually. Your results will fade. 

As long as you are happy with yourself, your body, and your lifestyle. Enjoy it! but don't go looking for quick fixes if you aren't happy....There are no quick fixes. They don't exist.


This is not news, Odds are you all know this already. So stop lying to yourself, accept responsibility for your life and take action. Your life depends on it.


Delete the quick fix workout, and bland and boring nutrition plans from your memory. Your foods don't have to be boring, You could eat nutritious and tasty meals. The gym doesn't have to suck, you just can't expect magic to come from them. It takes consistency in both departments.
Learn to live the lifestyle. Learn to love the lifestyle and your life will not revolve around your results, rather your results will be a part of your life.


Don't train for vanity, Train for vitality.

With warm regards and plenty of positive energy

Mike(y)

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