Stronger With Mike Songer

The goal isn’t just bigger muscles. The goal is building a body that can handle life’s daily tasks without pain, limitation, or fear of injury.

Train for the life you want to live, not just the mirror.

Strong today. Independent tomorrow.

Hearing stories from clients who are able to move better in everyday life situations really makes me feel like I have done something special!

Ozempic made you lighter…
but why do you feel weaker, softer, and less stable?

Here’s what no one tells you:

When you lose weight fast, you don’t just lose fat…
you lose muscle too.

And when your appetite drops, so does your protein intake.

👉 Less muscle
👉 Less strength
👉 Slower metabolism
👉 Higher injury risk

That’s why you don’t feel like yourself anymore.

This is the part most programs miss:

Fat loss without strength training = muscle loss.

And that’s exactly why:
You look smaller… but feel worse.

The goal isn’t just weight loss…
It’s pain-free strength and longevity.

If you want to:
✔️ Lose fat
✔️ Keep (or build) muscle
✔️ Feel strong again

I got you.

DM me “STRONG” and I’ll show you how to do it the right way.

📍 Huntington Beach – In-person coaching available.

Low back always tight?

After sitting, standing, or even working out?

Here’s what most people get wrong…

“Tight” doesn’t always mean you need more stretching.

A lot of the time, your low back feels tight because it’s overworking.

Why?

Because:
• Your core isn’t stabilizing well
• Your hips aren’t moving enough
• You don’t have control of your pelvis

So your low back picks up the slack and stays “on” all day.

That’s why stretching might feel good for 10 minutes…
But the tightness always comes back.

The fix isn’t doing less. It’s doing the right things:

→ Build core stability (dead bugs)
→ Get your glutes involved (bridges)
→ Open up your hips (hip flexor mobility)

When your body is supported properly, your back can finally relax.

Your low back isn’t the problem.
It’s the victim.

If your back always feels tight no matter what you do,
DM me “BACK” and I’ll help you figure out what’s actually causing it.

“Bulletproof knees” aren’t built with machines… they’re built with smart, joint-friendly loading.

Two of the most underrated tools👇

➡️ Sideways Sled Drag
This is where most people are weak.
• Builds lateral knee stability (key for real-life movement)
• Targets VMO, hips, and connective tissue
• Helps protect against valgus collapse + instability
• Bonus: hits the QL → underrated lower back strength/stability

➡️ Backward Sled Drag
Think of this like a leg extension… but better.
• Mimics the leg extension pattern
• Closed-chain = more stable, more joint-friendly
• Pumps blood into the knees (huge for recovery)
• Builds strong quads without beating up your joints

The goal isn’t just stronger legs…it’s knees that can handle life, workouts, and years of wear without breaking down.

Start light. Stay consistent.
Your knees will thank you later.

Most people focus on protein…
But completely ignore fiber.

And that’s exactly why they feel stuck.

Fiber plays a HUGE role in:
• Staying full (less overeating)
• Controlling cravings
• Stabilizing blood sugar (no energy crashes)
• Supporting gut health
• Reducing inflammation (key for pain-free movement)

The problem?
Most people are getting 10–15g/day when they should be closer to 25–35g/day.

And it’s not just about the amount…
you need a mix of soluble + insoluble fiber.

✔️ Soluble fiber slows digestion → keeps you full, helps with fat loss
✔️ Insoluble fiber keeps things moving → improves digestion + gut health

Simple foods that cover both:
🥑 Avocado
🫘 Beans (black or pinto)
🥦 Broccoli
🥬 Spinach
🫛 Green beans

No extremes. No complicated diet.
Just consistent, whole foods.

If your goal is to lose fat, feel better, and move without pain…
this is one of the easiest places to start.

Most people train for how they look.
I train people for how they LIVE.

Because at some point, everyone has to:
• Sit down and stand back up (squats)
• Pick something up off the ground (deadlifts)
• Twist, reach, and move through space (rotation)
• Carry something heavy from point A to B (farmer carries)

If you can’t do these things well, life gets harder… fast.

The goal isn’t just to build muscle… it’s to move without pain, stay independent, and keep doing the things you enjoy for as long as possible.

That’s real strength.

Train with intention. Train for longevity. Train for life.

Strength isn’t just about lifting heavy, it’s about earning the right to.

Video 1: +35lb Ring dips
Video 2: +35lb Pull-ups
Video 3: Box squats

Built through consistency, solid mechanics, and staying pain-free.
This is how you train for longevity, not just looks.

Challenge yourself. Progress with intention.

Most people think they need complicated workouts.

They don’t.

The majority of results come from mastering a few key movements.

That’s exactly how I train my clients.

If you want simple, effective training that keeps your body healthy, send me a message.

Most people try to stretch their pain away.

But the real solution is often building strength in the right places.

Corrective exercise > painful stretching.

That’s what I help clients do every day.

If you want to move better and train without pain, message me for details.

📍Huntington Beach

You don’t need hundreds of exercises.

Master these 7 foundational movement patterns and you’ll build strength that carries over to real life. (Swipe to see all 7)

These movements help you:
• Build muscle
• Improve joint health
• Move without pain
• Stay strong as you age

This is the foundation of how I train my clients.

If you want to build strength without beating up your body, send me a message for a free movement assessment.