Since moving to St. Augustine to attend Flagler College in 1991, Michael Birchall has been an involved member of the St. Augustine community. Among keeping up with his two sons and running his St. Augustine-based creative marketing business, Troika Studio, Michael stays busy doing just about every activity that St. Augustine has to offer.
What activity/activities do you do to stay fit?
Running, surfing, skateboarding, football, wake boarding, yoga, CrossFit, taking care of two boys. I make it a priority to work out every day and cherish each day that I can.
Have your interests changed over time or have you always been “into” your current activity of choice?
While most of my interests have remained the same with regards to my hobbies, my workout regimen has constantly fluctuated. I have really enjoyed group training at GO Headquarters (GO HQ) for the past 2+ years.
What keeps you motivated to stay fit?
I surround myself with positive role models who inspire me to stay fit. I like activities; I can’t sit still! I owe a lot to Brandon Rahe at GO HQ. I love that he trains me like I am still 21 years old even though I am now 44. I also have a trainer in Atlanta, Iliyas, who I really like who pushes me to my limits. I also look up to Tony Horton (P90X) as well as Reed Connor.
What are your go-to music/song choices to get you motivated?
I love the energy of deep house music.
If money, time, and other realities were not a factor, what is one activity you’ve always wanted to do? (Example: snowboard the Himalayas)
I would like to learn how to ride dirt bikes (motorcycles) and I would like to be able to skydive by myself.
What does a normal daily schedule look like for you (meals, activities, work, social—everything!)?
My day typically begins by making breakfast for my boys, Kai and Vonnie. Then I take them to school or, if it’s summer and they’re not in school, to their respective camps. I try to keep them busy with activities. After the school or camp drop-off, I go to work. I am a designer, so I sit for the most of the day. By the end of the work day I am ready to get moving so I either go do CrossFit or jog three miles.
I take CrossFit classes three times per week and jog three times per week. Sundays are always my rest days. If there are waves, I go surfing or if there’s an opportunity to go out in the boat, I will swap out jogging or CrossFit for water activities. On Thursdays I am the agility coach for my oldest son’s football team.
For lunch and dinner, we typically mix it up. I either cook or we go out. We love Nalus, Chipotle, Mojos Tacos and Chilis!
Do you follow any particular eating plan?
Not really. I don’t eat fast food or sweets.
What’s your biggest food indulgence?
Pizza and chips and salsa
Do you have any personal/fitness goals this year? If so, what are they?
I want to do the St. Augustine Half Marathon as well as another Tough Mudder event. I injured my shoulder last year so I have been really trying to get back to where I once was with my strength training. I owe a lot to Catherine Rada for helping me. She is a great Physical Therapist!
What advice do you have for someone who really wants to start working out and/or eating right, but doesn’t know how to get started?
Take the first step by finding a good role model or trainer to inspire you. I try to surround myself with inspiration — people who are passionate about moving their bodies. It’s not so much about your physique, but your ability to move and participate in the activities you love at a high level!
