Post 47: Full Body Circuit Workout #3 Squat Jumps

 Here is a great circuit that is total body with heavy emphasis on the legs. it doesn’t require a lot of equipment so it is perfect for in home training.
Equipment needed:

  • Exercise ball
  • Dumbbells for Rows and bicep curls. Substitute band rows or chin-ups if you want.

As with all circuits the idea is to move quick.

  • Form doesn’t have to be perfect but at least 75%.
  • Substitute any exercise that aggravates any old injuries.
  • Up the intensity by timing each round. Try to beat your previous time.
  • As you get stronger either increase the reps or add weight.

 The Jump Squat Circuit

1. 25 Alternating Lunges
2. 12 Jump Squats
3. 25 Leg Curls – Lying on your back with the exercise ball.
4. 25 Reverse Planks.
5. 50 Bicycle Crunches
6. 25 Leg raises
7. 25 Bicep Curls
8. 25 Rear bench dips.
9. 25 Side Crunches each side
10. 25 One arm rows each side.
11. 25 Push-ups.
12. 60 Knees to elbows
13. 1 minute squat and hold or chair pose, then 25 squats.
14. 50 one legged calf raises.

Repeat 2 more times for a great workout.

Have fun, let me know what you think.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 46: Water Bottles Make You Fat???

 Here is a little goody I ran across a couple of days ago. I didn’t quite know how to approach this, so I had to let it sit awhile. Like a lot of these media scare articles, something just didn’t make sense. When I see a sensational headline it is always a good thing to back it up with facts. Well, most people just read the headline believe it and move on. I don’t. if a claim is made, then I need to see facts to back the claim plain and simple. This may be a disguised plea for more grant money or it may just be a sloppily written article. Or it may be the holy grail for you in the fight against BPA’s. I know my mom has thrown out all her plastics bowls.  Take a look at this.

As always, the article itself will be in black and my comments will be in red.

BPA’s Obesity And Diabetes Link Strengthened By New Study 

Great headline.

 By Lynne Peeples

The modern lifestyle of super-sized french fries and couch potatoes often takes the blame for the rising rates of obesity and diabetes in the U.S. — perhaps rightly so. But growing evidence suggests another factor in the dual epidemics: modern chemicals.

No, they are right. People don’t exercise and they eat the wrong things. This will lead to obesity.

Exposure to even minuscule amounts of synthesized substances — used in everything from pesticides to water bottles — can scramble hormone signals, scientists say. This interference can trick fat cells into taking in more fat or mislead the pancreas into secreting excess insulin, a hormone that regulates the breakdown of fat and carbohydrates.

 Maybe but this is a little vague. Who is saying this and why are fit people not affected? I see pro athletes drinking from plastic water bottles all the time. I drink from plastic and have never had an issue. In fact weren’t plastic bottles made popular because we were suffering from chronic dehydration and needed to carry water around with us all day? Oh, that was another scam. Pay for water.

Among the most ubiquitous and scrutinized of these so-called endocrine disruptors is bisphenol A, better known as BPA. The chemical is a common ingredient in plastics and food-can linings.
“When you eat something with BPA, it’s like telling your organs that you are eating more than you are really eating,” says Angel Nadal, a BPA expert at the Miguel Hernandez University in Spain.

Not a lot of information on Mr. Nadal in google. I wonder if he likes tennis? But he is not Dr. Nadal and the Miguel Hernandez University???

Nadal’s latest research, published last week in PLoS ONE, ??? finds that the chemical triggers the release of almost double the insulin actually needed to break down food. High insulin levels can desensitize the body to the hormone over time, which in some people may then lead to weight gain and Type 2 diabetes.
To achieve this feat, BPA fools a receptor into thinking it is the natural hormone estrogen, an insulin regulator. Nadal’s team found that even the tiniest amounts of BPA — a quarter of a billionth of a gram — did the trick. The effect disappeared when the researchers stripped the specific receptors from the study mice, evidence that they had in fact pinpointed BPA’s chemical mechanism, which had previously eluded scientists.
In laboratory tests of human cells, the response was even more pronounced.

“That pretty much nails it,” Bruce Blumberg of the University of California, Irvine, who was not involved in the new study, told The Huffington Post. He notes that despite the prior associations made between BPA and metabolic problems, including obesity and diabetes, doubt had lingered because of a lack of understanding about how the phenomenon occurred. Long-term studies of children — tracking BPA exposures and health outcomes — remain ongoing around the world.

So a guy, also not a Doctor, is used as verification that this is true even though he wasn’t involved with the study. But he is looking for a reason to indict BPA’s and he seems to happy that Nadal , not the tennis player or a Doctor, has found something. I am not saying this is crap but it the credentials seem a little fuzzy here. if you can do these studies on mice, why can’t yuou do them on humans? Do obese people have higher levels of BPA’s?

An estimated 90 percent of people in developed countries have BPA circulating in their blood at levels often higher than the threshold for causing hormone disruption used in Nadal’s study. This high incidence is due not only to exposures from leaching food packages but also BPA-infused cash register receipts, dental sealants and toilet paper.

Would then 90% of all people have trouble with obesity?

“People are seeing effects of BPA down to 1000-fold below [Nadal’s threshold],” adds Frederick vom Saal, another expert in endocrine disruptors at the University of Missouri-Columbia. “It takes so little of this chemical to cause harm.”
The chemical industry disagrees. “BPA is one of the most thoroughly tested chemicals used today and has a safety track record of 50 years,” says Kathryn Murray St. John, a spokesperson for the American Chemistry Council, a lobbying group for the plastics industry. She highlights recent regulatory rulings in favor of the safety of BPA.

God I hate to agree with corporations, especially lobbying groups, but they seem to have actually done studies. Imagine the lawsuits if plastic actually did give you diabetes. Hey, does the Miguel Hernandez University have a law program?

Vom Saal, who also wasn’t involved in the Spanish study, explains why the “standard estimates of safety” may be invalid. Minute amounts of the chemical may be even more potent than larger quantities, he says, which can flood the receptors and essentially turn them off, stopping the flow of insulin. In other words, the dose does not make the poison — at least not in the ordinary sense. Yet the traditional dose-response assumption remains the basis for most regulatory tests that have deemed the chemical safe.

Wow, this is an argument. Too much poison won’t do anything but a little will.Closes that loophole, doesn’t it?

The consequences of the continued widespread use of BPA could be most dire for pregnant women and developing fetuses, who appear to be particularly sensitive.
“The fetus is not only exposed to BPA but also to higher levels of insulin from the mother, making the environment for the fetus even more disruptive,” says Nadal. “This is a very delicate period.”
Previous studies have suggested that the environmental chemicals in the womb can preprogram weight gain later in life. BPA, for example, may tell a growing fetus to develop more fat cells.
Nadal adds that BPA is just one of a larger cocktail of at least 20 endocrine disruptors commonly used in everyday items, including phthalates, nicotine, dioxin, arsenic and tributyltin. Further, obesity and diabetes aren’t the only risks posed by the chemicals. Studies also hint at links with cancer, infertility, heart disease and cognitive problems.

See here you go. I bet you were waiting for the hook. BPA is just one of 20 disruptors that plague mankind. Therefore Mr. Nadal seems to be setting himself up for a lifetime of grants to study such things. Check the want ads, the Miguel Hernandez University should be hiring soon.

Overall, half of the developed world is now overweight and one in six is obese — about double the numbers of 30 years ago. Huh??? Again see my article on BMI if you believe this. Approximately 250 million people suffer from diabetes worldwide.
Sure, our lifestyle has changed over the decades in parallel with the increased use of BPA. Yet scientists have noticed the same fattening trend in newborns, lab rodents, pets and wildlife that live in close proximity to humans. Have babies or mice really changed how much they eat or exercise? Experts highlight this as further evidence that more than just caloric intake is driving the current epidemics of obesity and Type 2 diabetes.

Or maybe this is because we have more food and more sedentary lifestyles. As a non doctor but avid tennis player, let me suggest that a mom who overeats during pregnancy passes more calories to her child than one who doesn’t. What about obesity and genetics?  Not all kids are born obese. In fact look around your local school and note that very few kids are obese. You get about the same ratio as when I was a kid. A couple of skinny kids, a couple heavy ones and everyone else in between.

“The scary thing is, this is occurring in children. Thirty years ago, we called Type 2 diabetes ‘adult-onset,'” vom Saal says. That’s not the case anymore.

Again, this is just my opinion and no I have not spent years studying BPA’s. And maybe it was just the way the article was written but this is not a convincing argument. If you are going to say there is a link, then prove the link. 

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 45: Day 2: Meditation Challenge 10 Minutes

So the first day went so well, I decided to up my time to ten minutes. Now if there are any guru-types out there, please feel free to point out any mistakes I am making with this. Ten minutes is a lot harder than five. One difference is that I meditated about 8 pm about a workout and a shower. The thinking behind being that I should be relaxed at this point. I am not sure how the time of day plays into all this but just as I analyze workouts, we will test this out and see what effect it has.

Counting down from 100. Obviously I had more time to play with. The first attempt I ended up in the forties then the wheels came off. For those of you who didn’t read the first chapter of this, I am trying to train my mind to count down from 100 to 0. A number for each breath, no hesitation or screw-ups or you have to start over. This is the idea.

After the first attempt, everything fell apart. I couldn’t get past 90 the next couple of times. Then near the end I forgot to start counting again. i am telling you, it is harder than it appears!

One interesting thing of note: When I started, images would pop into my mind but they would be outside the numbers, kind of on the fringes. This time the images were designs and characters but they would appear wrapped around and poking out from the numbers. This is the other thing that happened. I started seeing the numbers clearer. Nice white, stylized numbers.

Again, I have no idea what this means, i am just reporting it. The plan is to stay with ten minutes for a while until it gets a little easier to control my wandering mind.

Afterwards I did feel a little calmer and refreshed even though the session ended in total chaos.

You guys should try this. Do it and let me know what you are experiencing.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 44: Day 1: Meditation Challenge

Day 1 went smooth enough. 5 minutes of meditation. My plan here is to ease into this. Five minutes did not seem long enough to really settle in so I am going for ten minutes today. I did seem to emerge from this a little better focused and maybe a little energized. We will see what happens today.

My method is pretty simple. I read this on the web years ago and it has always stuck with me. You sit in a comfortable position and try to count from 100 to zero. This is much harder than it sounds. In fact, you should try it. The idea is to anchor and focus your attention on one thing. The analogy that meditators use has to do  with elephants. When Indians use elephants in a parade, they always have them hold something in their trunk. This prevents them from stealing food as they walk down the parade route.

So the countdown is my way of focusing. When I did this consistently, I actually did get to zero a few times. The basic rule is simply this: if you mess up and forget where you are in the countdown you have to start over.
if you do get to zero, you just hang out there for a while.

 Remember, I am just a knucklehead trainer not a guru. I am open to comments and recommendations

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 43: New Videos On My Website

Do you know what the hardest part of personal training is? Nope, not getting up at 4:30. Nope, not working until 7 pm. Finding time to workout? Nope. Give up?

Making videos. Man this stinks. I have been reading that it would be wise to have videos up on my website, M Factor Fitness. It does make sense. Having video helps the potential client get a feel for my personality and how I train. An easy way for someone to get to know me.

Theoretically until you have to actually shoot the video. Then it gets ugly because I am not a natural actor. In fact, there really are two things I don’t like doing.
1. Being in front of a camera for pictures.
2. Being in front of a camera for videos.

So I could mess with the videos for the rest of my time here on earth and I would never be happy with them. I decided that I might as well throw something up there just to have it. Is it good? I hope so. The idea is pretty simple. I just want to spend a few minutes on each page of the website to introduce the page and give you some information about my training.

If possible, I would like some feedback on what you think. Because, let’s be honest, I am going to probably
need to redo it. I am hoping that the more I do this, the more comfortable I become. Kind of like when you see actors in their first movie and now.

If anyone else has some funny stories, let me know because I am filled with trepidation with these videos. Now be nice. No need to make fun of me, let’s keep this constructive.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 42: Healthy Breakfast Ideas

This is an article from Shar Ray of Dahn Yoga. I love it when other fitness professionals ask to guest blog. Blogs ought to be an exchange of ideas and viewpoints, especially fitness sites. There are so many ways to go about getting in shape, I like hearing other opinions. So feel free to submit articles but make sure they are good. Please make sure they are good and not just blatant advertising. Submit a crappy thinly veiled infomercial and I will make a sour face and hit the delete button. Put some thought and creativity into it and see it posted on the mighty M Factor Fitness blog site.

I have always been interested in Yoga and meditation. My post-workout stretching routine is basically 5 minutes of yoga.it is nice to see that they feel the same way I do about breakfast. 
1. Eat breakfast.
2. Eat a balance of proteins, carbs and fats.
3. Feel good.


So for any of you that think it is ok to skip breakfast, it isn’t. Don’t do it.


Thanks to Shar for the article.

An energizing breakfast can prepare the body for the day’s activities 
Skipping breakfast is something many people do because they are too busy to squeeze proper nutrition in during the morning hours. However, it’s worth waking up a few minutes earlier in order to get a balanced meal in, as breakfast is known to promote healthy weight and give you the energy you need to have a productive day.
But there’s no need to heat up the waffle iron or make omelets for the whole family. There are plenty of quick, easy, nutritious ways to ensure that you get the most important meal of the day.
One thing you should keep in mind is that a balanced meal consists of equal parts protein, carbohydrates and fat. Those last two components may send off triggers in your head, as they’re often villainized as being the causes of excess body fat. However, your body needs fats and carbs in order to function, just be sure to choose healthy sources of these nutrients.
For example, whole grains are packed with fiber and vitamins, making them a great source of carbohydrates. The same goes for fruit, which some don’t often think of as containing carbohydrates – but they do! Vegetables like potatoes, yams and steamed broccoli are also healthy sources of energy.
As for fats, think about nuts, eggs, olive oil and fish, all of which have been shown to be good for the heart, not to mention loaded with vitamins and other nutrients.
Considering this simple rule of nutritional balance, it should be easy to come up with quick breakfast solutions. Below is a list of meals that can be eaten at home, on-the-go or at the office.
• One slice of whole wheat toast with nut butter; one apple
• One hard-boiled egg; one small orange; whole wheat English muffin
• A cup of equal parts nuts and dried fruit; one glass of milk
• One cup of yogurt; one slice of whole wheat toast with peanut butter
• An egg cooked in olive oil on one slice of whole wheat toast
• Slice of smoked salmon on a bagel with reduced fat cream cheese
• Scrambled eggs with one cup of steamed broccoli
You and your family may even have fun coming up with new and exciting breakfast ideas!
DahnYoga is one of the largest yoga and tai chi companies in the world with its own unique style and brand of yoga.  DahnYoga is rooted in the rich history of an ancient Asian mind-body practice, Sun Do, and in the wisdom of the Chun Bu Kyung.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 41: An Interesting Meditation Article

Many people think of M Factor Fitness as a personal training website, which it is but I would like it to be more than that.  When I think of fitness there are many terms that come to mind, energy, size, strength, low body fat etc… But some terms that also come to mind such as confidence, sense of calm and  peace of mind kind of get lost in the shuffle. That is a shame because that is also a benefit of a fit body. Sometimes…..
 That is where a discipline such as meditation, Tai Chi and yoga come into play. Even I, your fearless leader, have to admit that I am not at peace with the world and this would be a nice thing to have. It seems that I have to fight for my own training time, let alone have time to sit and basically try and do nothing. So sitting around tends to lose every time.
But this is the point. By sitting still and having the reflective time you are better able to get in everything else in line. Wouldn’t you like a little more peace of mind? 
Now this is easier said than done. As I write this, I am frantically thinking about how I am going to get everything in. I need to start meditating, that is all there is to it. You should join me! After all, this is an interactive blog. It has been so long since I have meditated, I am not sure what it feels like. I think they would probably say that is feels like nothing but since I am doing nothing now, it should feel different….shouldn’t it?
Check out the article below. It is from Dahn Yoga and it presents a challenge. Can you feel all three signs that you are meditating? I know they would probably say that is is not a challenge but a journey. I hear you but I would love to be able to sit and meditate without feeling antsy, falling asleep or just distracted. It is time to claim my piece of the universe.
 I make this promise to you, I will try and meditate every day and as soon as I feel any of these signs I will let you know. I hope five minutes a day is enough for this. I should ask Shar about this. My hope is that five minutes is enough to at least get some feeling of inner peace. We will see. Who is in on this? Don’t be a weeny, you need this!
Send me a comment if you want to try this and I will make a list of people and we can figure this out.
Are You Meditating Now?
January 2nd, 2012
Three easy ways to know if you have reached a state of meditation

According to scientific research, the benefits of meditation are so numerous that it is actually difficult to list them all. For starters, though, meditation stabilizes brain waves into alpha waves, reduces oxygen consumption by 16 to 17 percent less than normal, improves blood circulation, and decreases stress levels.

However, for Dahn Yoga practitioners, it is not even necessary to measure results in the laboratory because those who focus and follow instruction well in their classes will experience immediate physiological responses.

How do you determine, then, if you have reached a state of meditation? In fact, there are three responses that indicate this state of mind, and they are easily determined during or right after your Dahn Yoga class.

Firstly, sweet saliva pools in your mouth. This phenomenon occurs when you are relaxed and the water energy in your spinal cord and brain flows smoothly.
Conversely, anyone with nervous tension can probably remember having a dry mouth. This means that your mind was not able to maintain a meditative state and that water energy doesn’t flow well in your body and brain. In fact, the incredible taste of the tea after class is due to the sweet saliva in your mouth produced by the Dahn Yoga exercise!

Secondly, your head becomes cool and your lower belly becomes warm. This is the effect of Water Up Fire Down, a phenomenon in which water energy from the kidneys circulates upward to the head and fire energy from your head and chest flows downward. This same phenomenon also brings warmth to your hands and feet.

Thirdly, a smile spreads across your face. This means that idle and negative thoughts and emotions have decreased and you’ve reached a positive state of awareness. This is reflected in your smile after Dahn Yoga classes—a smile that is purely natural and authentic because it bursts automatically from your heart without thought or judgment.

If you have experienced these conditions after a Dahn Yoga class, it means that you did indeed enter a meditative state. These three ways of checking the state of your mind and condition will be a helpful reminder for you to bring focus and energy back to your body, your dahnjon, and your smile!

— Lynn Moon

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 40: Fast Friday Workout

I am right in the middle of two appointments so forgive me if this is quick and to the point. This is a great workout if you have about 20 minutes and need to hit the entire body. Do this as a circuit and only rest after one round is complete.

 As always, do as many reps as you can. Push hard and keep your heart rate up. If you don’t have some of the equipment listed, get creative and substitute. If you can do it for a pizza, you can certainly do it for a workout. ( it is Friday after all ).

Equipment :
 Bench
 Light Dumbbells for flyes
 Pull Down machine or chinning bar.
 Heavy dumbbells for rows.

Exercises: Do in order and don’t take too much time going from exercise to exercise.

1. 25 Alternating lunges
2. 25 fast squats.
3. 25 Ab circles
4. 25 Leg Raises
5. Flyes on a bench- as many as you can.
6. Close grip bench press using the same dumbbells. As many as you can.
7. Push-ups – as many as you can.
8. Pull-downs or chin-ups- as many as you can.
9. One arm rows- at least 25 each side.

Take a short rest and repeat. for 3-5 rounds or for as much time as you have.

if you are feeling good, time each round and try and beat the previous time.

There you have it. Try it and let me know what you think.

Have a great weekend!

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 39: Best Exercises To Torch Calories

The M Factor Fitness motto is ” Serious Training….Serious Results”, which sounds really cool but a lot of people have no idea what this means. So I wanted to take a few minutes and explain what hard training is in terms of burning calories. The harder the exercise, the more calories you burn. Pretty simple concept. If your nutrition and sleeping habits are good, then it stands to reason that choosing higher intensity exercises will give you faster results.

So what exercise to choose? Here is a list of exercises and calories burned in an hour. This is important because a number of these activities most people can’t do for an hour. I can’t jump rope for an hour. So look at the exercise and honestly consider how long you could do it for. This info is taken form the Mayo Clinic website, http://www.mayoclinic.com/health/exercise/SM00109.

Hey Mike, what about an hour of training with you? How many calories will I burn? What an intelligent question! We have actually measured this. I have a client who is a female, mid 30’s and about 150 pounds. She will burn between 550-650 calories per hour. Someone heavier will burn more calories.

One thing to consider in comparing which exercises you should do is look at the benefits outside of burning calories. Working out for an hour with me hits cardio, strength training and shaping, core stability, flexibility and burns a bunch of calories. This is not the training you see at the gym. we don’t do a set then make a phone call or wander over to a water fountain. This is an hour of solid training.

For example, running really isn’t going to do anything for muscle toning or core strength. If anything, it is an exercise that breaks down the body more than build it up. So please use running as means of building up cardio and burning calories, not toning or strengthening.

Bowling??? Well other than giving you a reason to make Big Lebowski references, I really can count it as exercise.

 I have actually seen charts that tell you how many calories you burn while washing your dog! No, I am serious.

p.s. If you go around counting how many calories you burn sleeping, brushing your teeth, washing your dog, checking your email, you have way too much time on your hands.

Activity (1-hour duration) Weight of person and calories burned
  160 pounds (73 kilograms) 200 pounds (91 kilograms) 240 pounds (109 kilograms)
Aerobics, high impact 533 664 796
Aerobics, low impact 365 455 545
Aerobics, water 402 501 600
Backpacking 511 637 763
Basketball game 584 728 872
Bicycling, < 10 mph, leisure 292 364 436
Bowling 219 273 327
Canoeing 256 319 382
Dancing, ballroom 219 273 327
Football, touch or flag 584 728 872
Golfing, carrying clubs 314 391 469
Hiking 438 546 654
Ice skating 511 637 763
Racquetball 511 637 763
Resistance (weight) training 365 455 545
Rollerblading 548 683 818
Rope jumping 861 1,074 1,286
Rowing, stationary 438 546 654
Running, 5 mph 606 755 905
Running, 8 mph 861 1,074 1,286
Skiing, cross-country 496 619 741
Skiing, downhill 314 391 469
Skiing, water 438 546 654
Softball or baseball 365 455 545
Stair treadmill 657 819 981
Swimming, laps 423 528 632
Tae kwon do 752 937 1,123
Tai chi 219 273 327
Tennis, singles 584 728 872
Volleyball 292 364 436
Walking, 2 mph 204 255 305
Walking, 3.5 mph 314 391 469

Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.

 Hey you, are you a student at M Factor University? It is free and it will make you smarter than 95% of  the fitness experts out there. So sign up today. I won’t share, sell or rent your information. Look to your right of this blog and sign up today.
 

Visit me at http://www.mfactorfitness.com Michael Medvig

A Cure For Hip Flexor Pain You Won’t Believe.

Hip flexor pain is a side effect of our sitting culture.

So let’s talk about this and see if we can’t get you a little relief.

Just so we are all on the same page, this is the area I am talking about.

Description

This is not an exhaustive guide to hip flexor pain. What I want to do is give you some insight into how I approach a client in pain.
I have a client in her 50’s who would sporadically develop pain in the right hip flexor. Within a day she would also experience knee pain on the same leg. This case was a total mystery. It makes sense in that the hips and knees are linked. If one is out of alignment it will affect the other. Sometimes we would run and it would hurt the next day, some days it wouldn’t. We could do a hard leg workout and it would be fine. Some days we would do an upper body workout and the hip flexor would be sore the next day. See what I mean? No real rhyme or reason to it.

As a trainer specializing in corrective exercise, I can’t let this stuff go on. I need to find out what the root problem is and get her some relief.

Important Concept:

When you have a pain like a hip flexor pain, it seldom seems to be the actual hip flexor. You feel the pain there but that is the effect. The cause will be somewhere up or down the muscle chain. In this case I want to take a look at the lower back and down the back and front of the leg. Something is causing the hip flexor to tighten up. So either a neighboring muscle isn’t going it’s job and the hip flexor is being called upon to help out or something is out of whack and pulling on the muscle. Make sense?

Foam Rolling and Smashing techniques are great ways you can start tracing the root cause. I have a page of free videos here at Rehab 101 you can watch to learn how to do this. You are looking for “hot Spots” or “knots” that you are going to work out.

Here is the link to my Rolling and Smashing YouTube Playlist

Ways to get Temporary relief

  • Heating pads work well although this is a tricky place to place it!
  • Ibruprofen will help manage the pain. But remember the idea is not to mask the pain  but to fix it. Pain relievers only mask the pain, they don’t cure it.
  • Rolling and Smashing will give you instant relief and may actually fix the issue. See the free videos here.
  • After rolling and smashing, some good stretching can help. Here are some of my favorite stretches.

 So the first thing is to try and change one thing at a time to get to the root of the matter.

Check running shoes.

This is the number one culprit for knee and joint pain. Running shoes are specialty shoes meant to redistribute the force from your foot hitting the pavement. running shoe companies say the support will start breaking down after 6 months to a year. The second issue is if the shoe is the right running shoe for you. For example. some shoes offer more stability for heavier runners. Some have a raised side of the heel help offset over-pronation. The wrong type of shoe can exaggerate your imperfect heel strike and make matters worse. Her shoes were old so she went to a running store, had her stride analyzed and bought a new pair of shoes. This helped but didn’t fix the issue.

 

Poor exercise form

Nope, this wasn’t it. Squats were in alignment, the knees tracked over the ankle, body weight was back. By the way, do you have any questions on how to do squats and lunges properly? Here is a page with the best leg exercises with detailed instruction on how to do them properly.

We started doing more bridges and glute exercises just in case there was a muscle imbalance. again, you can see the exercises here. These included bridges and Romanian Deadlifts. Working the posterior chain (glutes and hamstrings) allow the hip flexors to relax.

Sleeping posture.

Sound crazy? Maybe but pay attention to this. She was waking up in the middle of the night with the hip flexor pain because she was sleeping with her hips in the flexed position. This is a hard habit to change but it can be done. Now this was irritating the hip but it still wasn’t the root cause.

Everyday Shoes

The only other thing left was to look at what kind of shoes she wore during the day. Usually they were tennis shoes but occasionally they were high heel boots. Aha! But here is the tricky thing. The shoes never hurt while she was walking in them. it was only the next day that the hip pain would start.

Here is what I think was going on. Flat shoes tend to mimic your foot the best. When you start raising the heel as in boots, running shoes and heels it changes you center of  gravity. The raised heel automatically tips you forward. So if you don’t want to fall forward you need to correct your posture by leaning back. This causes the calves to stay slightly flexed. The quads and hip flexors are also put under tension as they need to stabilize the knee and hip joint. This will also tend to cause the person to hyper-extend the back slightly causing lower back pain.
Add to this that she naturally walks a little duck-footed (toes outside of the heels) and we figured out the problem. She stopped wearing the boots and the pain went away 100 %. Go figure.

Takeaways

Sometimes the pain you feel can be caused from something as innocent as the way you sleep, pillow height, choice of shoes or socks.

  1. Start with the most obvious and common causes and work towards the lesser and more bizarre causes.
  2. Do this one step at a time so you know what is actually causing the pain. if you change too many things, you will never pin the source down.

I hope this helps. Realize that I am not a trained Doctor, just someone who likes to fix these things. These things just don’t happen and it is important to get well asap before one pain leads to another pain.

 

Hopefully you enjoyed the article!

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