Meet Coach Michael

New PR's in the books!
Squat = 380
Bench = 358 lbs (+21)
Deadlift = 501 lbs (+73)
Total = 1,239 lbs

I never even dreamed I would Deadlift 500+ lbs today... can't wait to catch you up on the training protocol I used this time around to get there!

Big shout out to my good friends & EXCELLENT handlers and who came up this morning, helped me big time, and made this whole day a really fun hangout with the boys.

Team showed out and I'm so proud of Pamela & Isidro!

It couldn't have happened without the collective support from other members of the EGO family .ungovernable & Big Mike who made the trek and helped with boatloads of logistics, handling, coaching, spotting & more.

🎥: the boss lady herself,

Another PLU meet in the books!

✓Spartan 10k I RAN THE WHOLE TIME!...real slowly 😅
What a blast to have done this with Brandy, Steph, Steve, Tracy, Heather, Emily & Maria!

Just a couple guys on a 2 year glow-up

"Lake Twenty-Two, Round 2: The Sequel" was a movie - and that movie felt like a Surrealist Arthurian Legend Fantasy film from the 70's. We had a cloud fall on us. You had to be there. The vibes were High & Ethereal.

Mt. Pilchuck was great. Had a great time w/

story: Jessica! This absolute STUD just shaved TWENTY MINUTES off her best 10k race time, and even more importantly - pain free!!
A few weeks ago, Jessica came to train with me at for a one-off session to workshop some knee pain she had started experiencing during her most recent prep for a race.

It pretty quickly became evident that the underlying cause for her pain wasn't any chronic condition or kinetic chain asymmetry (*whew*) but likely to do with the stride mechanics she was using during her training.

So, we hopped on the treadmill & focused on a couple of important features of low-impact running technique...

1. High heel elevation: really keeping a noticeable gap between her heels and the floor during all phases of her stride.

2. Running "quietly": focusing on forward propulsion from the calves vs the "reach-out-and-land" stride that a lot of people tend to default to.

3. Sashaying: rather than running from the hips down (rigid hips + front-facing torso), letting her hips, waist and chest flow in sequence with the legs.

A few weeks of training later, she not only finished her race without shin splints & knee pain, but with an all-time personal record. Way to go, Jessica!

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3 session slots left! 😅 If you're looking to train with me in person, these are the remaining slot I have available for booking.

If these don't work - but you'd still like training, I can provide comprehensive workout and nutrition programming for you, via my web services!

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Meet the newest addition to the home gym - Whipper! 🧗🏼‍♂️Fun fact: this ol' girl & I have a history; I actually hit my 300+ bench press PR's with her a few years ago at and when they let the world know they were moving onto (and into) some brand new digs with some brand new equipment, I took the opportunity to give her a new Forever Home where she can spend the rest of her years getting the TLC she deserves 💕

I think we too often refrain from celebrating moments that feel less-than a "Big Deal". But, in my view, those Big Deals are really just the cumulative amalgamations of many 'little deal' moments done right! 🏋🏻‍♂️

This is a 'Little Big Deal' moment for me, on the tail end of many, many such moments over the past few months & therefore worth remembering. So, this post is as much for me as it is you. I'm getting better at appreciating these Little Big Deals, and I hope the same for you 🙇🏻‍♂️

The pumps were immaculate today. Great to get a lift in again with my ride or die guy 🫡 my arms are wrecked tho 😅

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📥 Purchase a workout 🏃🏼‍♀️
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🏋🏻‍♂️Become a client (local or remote)💻

Happy Birthday to the boy Fomo! This is his 2nd birthday, and just over 1 year since he stumbled into our lives. We've loved sharing every day with you: confounded by your absurd curiosity, astonished at your INCREDIBLE SPEED, marveling at your hilarious *lack of* coordination, relenting to your complete & ever-present devotion to play, and listening to the sweet little chirps you make.

WE LOVE YOU, FOMO KITTY! ❤️

First of several photos with *some* of the newest coaches & staff at your friendly local !

Catherine is a rad student athlete & officially one of the AFSN veterans here ⛹🏼‍♀️

Nic is brand new in his role as GM and is already making a positive impact 🙋🏻‍♂️

Chris has been a long-standing pillar of the community over at
and I couldn't be more proud of his development as a personal trainer. I'm glad to have him as a friend & coworker here at AFSN🏋🏼‍♂️