Coach Mike Voorhees

Coach Mike Voorhees Helping you find your strongest self through functional strength training & habit based coaching.

Master of Exercise Science
NASM CPT & FNS Certified
Pain Free Performance Specialist (PPSC)
Corrective Exercise Specialist
TRX & Kettlebell Training Specialist

17 miles on Saturday.I wanted to get some practice on terrain I’ll be facing for my upcoming 50K and 50 mile trail races...
03/23/2026

17 miles on Saturday.

I wanted to get some practice on terrain I’ll be facing for my upcoming 50K and 50 mile trail races… so I headed out to Afton State Park.

I completely underestimated the mud, the hills, and the terrain.

30 minutes in… I was already gassed.

Not just “this is tough” gassed…

I mean lungs burning, legs heavy, questioning how this was going to last another 3 hours kind of gassed.

And then there was the mud.

Not just a little mud…

I’m talking sections where my entire foot was sinking into the ground with every step.

No traction.
No rhythm.
Just fighting to move forward.

Every step felt like it was pulling energy out of me.

Every climb felt steeper than it should have.
There was no flow - just work.

By mile 10, my quads started cramping.

Not a little tightness…
Not a side stitch…

The kind of cramp where you can actually see the muscle twitching and tightening on its own.

The kind where you take a step and don’t know if your leg is going to cooperate.

With 6 miles to go… I genuinely didn’t know how I was going to finish.

At mile 12, I started to dread what was ahead…
and of course, that’s when the biggest climbs showed up.

At mile 14, I seriously considered stopping.

And I had every reason to.
No one would’ve known.
No one would’ve cared.

But I would’ve.

And I kept coming back to this:

My body wasn’t done… my mind just wanted relief.

So I kept moving.

Step by step.
Hill by hill.
Just trying to stay present.

And honestly - there were moments out there where all I could do was pray, stay steady, and keep putting one foot in front of the other.

With a mile to go… both quads started to cramp as well.
But I kept going.

When it was all said and done:

• 17 miles
• 3.5 hours on my feet
• 1500+ ft of elevation gain & loss

And the crazy part?

In 2.5 weeks… I’ll attempt double that.
In 6.5 weeks.. I’ll attempt triple that.

As much as this run felt like a grind… it was one of the most valuable sessions I’ve had.

It taught me:

• you can’t attack every hill .. you have to respect the effort

• fueling isn’t optional when fatigue sets in

• terrain will humble you quickly

• your mind will try to quit before your body needs to

• and sometimes the only way forward is to slow down, stay present, and keep going

And here’s what this really reinforced for me 👇

You don’t need to run 17 miles to experience this.

This is the same process whether your goal is:

losing weight
getting stronger
building consistency

There will be moments where:

you feel behind
you feel exhausted
you want to quit

That doesn’t mean it’s not working.

That means you’re in it.

Growth doesn’t happen when things feel easy.

It happens when things get hard…
and you choose to keep going anyway.

17 miles down.
Lessons learned.
More work to do.

This was me yesterday getting my ultramarathon training in during the snowstorm.Not outside on the trails…Not on a beaut...
03/16/2026

This was me yesterday getting my ultramarathon training in during the snowstorm.

Not outside on the trails…
Not on a beautiful route…
Not in the gym..

But on a walking pad in my living room, with a weighted vest.

Because when you’re chasing big goals, things rarely go perfectly.

Weather changes.
Schedules get busy.
Plans fall apart.

You can either let the circumstance control you…

Or you can adjust to the circumstance.

Was this my ideal run?

Not even close.

But the goal isn’t perfect conditions.

The goal is consistency.

Sometimes that means trails.
Sometimes that means treadmills.

Sometimes that means a walking pad in your living room during a snowstorm.

Progress doesn’t come from waiting for the perfect moment.

It comes from finding a way to keep moving forward.

When I tell people I’m training for a 50K (and a 50-miler), the first response is usually:“You’re crazy.”Followed by…“Wo...
02/27/2026

When I tell people I’m training for a 50K (and a 50-miler), the first response is usually:

“You’re crazy.”

Followed by…

“Wow, you must really love running.”

Honestly?

Of course I’d rather be home sometimes - spending time with my wife and my dog.

Of course it would be more comfortable sitting on the couch.

Of course there are mornings when the last thing I want to do is lace up and head out the door.

But here’s the truth:

It’s not about loving every mile.

It’s about loving who I’m becoming because of the work.

Running teaches me discipline when motivation fades.

It teaches me perspective when things don’t go as planned.

It forces me to sit with discomfort instead of avoiding it.

And that carries into everything else -

my coaching,
my leadership,
my marriage,
my life.

The goal isn’t comfort.

The goal is growth.

And growth rarely happens on the couch.

You don’t have to run 50 miles to understand this.

Whatever your “hard thing” is - getting back in shape, fixing your nutrition, starting something new - it will feel uncomfortable at times.

That doesn’t mean you’re crazy.

It means you’re building something.

And that’s worth it

I lost 20 pounds from January 1st - and have kept it off.Here’s the secret.No, I didn’t work out more.No, I didn’t train...
02/25/2026

I lost 20 pounds from January 1st - and have kept it off.

Here’s the secret.

No, I didn’t work out more.
No, I didn’t train harder.
No, I didn’t add more cardio.

The foundation of everything was nutrition.

Not extreme dieting.
Not cutting everything out forever.
Not suffering.

Just structure. Awareness. Consistency.

If you’re someone who feels stuck with weight loss, I’d encourage you to zoom out and focus on three things:

1️⃣ Nutrition (The Base)

Food should not leave you constantly bloated, overly stuffed, or crashing an hour later.

Aim for meals that:
• prioritize protein
• include whole, minimally processed foods
• keep you satisfied — not stuffed
• leave you feeling energized, not sluggish

You shouldn’t feel out of control around food.
You should feel fueled.

If digestion feels off, energy is inconsistent, or cravings are running the show - that’s a sign something needs adjusting.

Nutrition sets the tone for everything else.

2️⃣ Daily Movement

You don’t need 2-hour workouts.

But you do need to move daily.

• Walk more
• Lift 3–4x per week
• Stay active outside the gym
• Avoid the “all or nothing” mindset

I like the 30/60 rule. Every 30 minutes, move for 1!

Movement builds momentum.
Momentum builds consistency.

3️⃣ Daily Habits (Sleep & Stress)

This is the one most people ignore.

If you’re sleeping 5 hours a night and living in constant stress, your body will fight you.

Aim for:
• 7–8 hours of quality sleep
• consistent sleep/wake times
• managing stress (walks, sunlight, training, breath work, time offline)

Hormones, hunger, recovery, and cravings are all impacted here.
.

Weight loss isn’t about punishing yourself.

It’s about building a system your body can thrive in.

When nutrition improves, movement becomes easier.

When sleep improves, cravings decrease.

When stress is managed, consistency improves.

That’s the “secret.”

Nothing flashy.
Just the fundamentals - done consistently.

If you’re struggling with this side of things, start there.

Build the base first.

As always, I’m here to support you though your journey! The DM’s are open 🤗

13.5 miles done this Saturday morning! One step closer to April’s 50k.. and a 50 mile in May!It was a beautiful 15 degre...
02/21/2026

13.5 miles done this Saturday morning! One step closer to April’s 50k.. and a 50 mile in May!

It was a beautiful 15 degrees out… perfect running weather.. right!?

Do hard things… your future self will thank you!

During my five-mile run today, something unexpected happened.About a mile and a half from home, I stepped straight into ...
02/18/2026

During my five-mile run today, something unexpected happened.

About a mile and a half from home, I stepped straight into a deep, freezing, icy puddle.

Instantly… my shoes were soaked.
My socks were soaked.
My feet were COLD.

My first thought?

“F #*k.”

Immediately followed by a laugh.

And then I said to myself:

“If this is the worst thing that happens to me on this run - or today in general - I’ve got it pretty damn good.”

If there’s one thing this running journey has taught me, it’s this:

Nothing ever goes exactly as planned.

There will be:
• moments of bliss
• moments of pure suck
• moments where you question why you’re doing it
• moments that build resilience you didn’t know you had

The puddle wasn’t the problem.

My reaction to it was the lesson.

Training .. and life .. isn’t about perfect conditions.

It’s about adapting.
Staying steady.
Finding perspective.

Wet socks dry.
Cold feet warm up.
Runs end.

But the mindset you build when things don’t go your way?

That sticks.

Keep going.

02/17/2026

You’ve probably heard the phrase:
“It’s not what you say… it’s how you say it.”

Well the same is true with nutrition.

It’s not just what you eat…
It’s how you eat.

You can eat “healthy” foods and still struggle if you’re:

• eating too fast
• constantly stressed
• distracted while eating
• under-fueling all day and overeating at night
• inconsistent with timing

Nutrition isn’t just food quality.
It’s habits.
It’s structure.
It’s awareness.

How you eat impacts:
✔ digestion
✔ hunger signals
✔ energy levels
✔ recovery
✔ body composition

Slow down.
Chew your food.
Eat without your phone.
Fuel consistently — especially around training.

Small shifts in how you eat can change everything.

02/08/2026

🥗 Meal prep doesn’t have to be complicated..

Actually…

The simpler it is, the more likely you’ll stick with it!

Instead of prepping full meals, prep a few basics you can mix & match all week:

• 1 - 2 protein options
• 1 carb option
• 1 - 2 veggies

That’s it.

From there, you can quickly build:

• Bowls
• Plates
• Post-workout meals
• Easy dinners when motivation is low

Simple = sustainable.

You don’t need 5 identical containers in the fridge.

You need ready-to-use food that makes the next choice easier.

If it’s already cooked… you’re way more likely to eat it!

Simple systems.
Better results.

Just because the groundhog saw his shadow does NOT mean you should wait another 6 weeks to start working toward that sum...
02/02/2026

Just because the groundhog saw his shadow does NOT mean you should wait another 6 weeks to start working toward that summer body.

Spring doesn’t magically create results.

Consistency does.

The habits you build now are what show up in June.

Not crash diets.
Not last-minute panic workouts.

Start where you are.
Follow a plan.
Stack small wins.

Future you will be very glad you did. 👊

The only way to it… is THROUGH it.If my ultramarathon training has taught me one thing so far, it’s that there’s no esca...
11/01/2025

The only way to it… is THROUGH it.

If my ultramarathon training has taught me one thing so far, it’s that there’s no escaping the work.

Some days you wake up feeling unstoppable.

The legs feel light, the pace feels smooth, and you can’t help but think, “This is why I love it.”

Other days, you’re dragging.

Every mile feels twice as long. Motivation slips. Life gets in the way. You’re tired, sore, maybe even questioning why you signed up for something this hard in the first place.

But that’s the point.

Growth doesn’t come around challenge - it comes through it.

You learn to train smarter when your body is talking back.

You learn patience when results don’t show up right away.

You learn discipline when motivation fades.

Whether you’re training for an ultramarathon, getting back in shape, or just trying to live healthier.. the lesson is the same:

➡️ Keep showing up.
➡️ Keep doing the work.
➡️ Keep moving forward.

One rep, one mile, one day at a time.

Because the only way to it… is THROUGH it.

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Heights, MN

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