Post 155: Side Planks

found on rei.com

found on rei.com

Do planks strike fear in your heart?

When the word comes up does your brain start thinking up excuses not to do them?

You is that you can do crunches all day and you will never build the same level of stability in your core as you will with a couple planks. This exercise is pure value for your time. Start by holding a couple of seconds and work up from there. The key is to do them everyday.

Here are some tips for you:

Variations

  • If the version shown is too hard on the shoulders, rest on your forearm (not your elbows).
  • You can move your hips up and down while holding the side plank position.
  • If you care just starting out, you can do these with your knees on the ground but make sure your torso is in a straight line.
  • If you are bordering on insane lift the top leg up and down as you hold.

Resources

Free 5 Day Fat Loss Video series:http://mfactorfitnessandnutrition.com/free-5-part-fat-loss-video-series/

Website: www.mfactorfitness.com.

Blog : http://mfactorfitnessandnutrition.com/blog/

Podcast: http://mfactorfitness.podbean.com/

Online Training start for $1: http://mfactorfitnessandnutrition.com/online-training/

Get a free jug of Protein powder:http://mfactorfitness.getprograde.com/workout-free-trial.html

RBT Bands – Looped bands for speed and power training.

http://mfactor.biotrust.com/

Post 154: Unusual Reasons You Are Not Losing Weight

Here is an interesting article and here is the unusually long link to it.

http://blog.myfitnesspal.com/5-unusual-reasons-youre-not-losing-weight/?utm_source=mfp&utm_medium=email&utm_campaign=weekly20150119&mkt_tok=3RkMMJWWfF9wsRokuq3KZKXonjHpfsX66%2BstW6a0gokz2EFye%2BLIHETpodcMTsJnPa%2BTFAwTG5toziV8R7DBLM153N8QXRTg

Anything new here that I haven’t been talking about? Well I probably don’t stress fiber enough. Let’s be honest, when you think of fiber do you think of an elderly man complaining about having trouble pooing or is it just me? Fiber is like the liquid plumber of the body. It makes your body more efficient.

Just like water. I know I rag on articles that talk about how much water you need to drink to be hydrated and call it generic advice. Nevertheless it is true and you need to do it.

The article is well written, concise and accurate, so please read it when you have a chance.

Resources

Free 5 Day Fat Loss Video series:http://mfactorfitnessandnutrition.com/free-5-part-fat-loss-video-series/

Website: www.mfactorfitness.com.

Blog : http://mfactorfitnessandnutrition.com/blog/

Podcast: http://mfactorfitness.podbean.com/

Online Training start for $1: http://mfactorfitnessandnutrition.com/online-training/

Get a free jug of Protein powder:http://mfactorfitness.getprograde.com/workout-free-trial.html

RBT Bands – Looped bands for speed and power training.

http://mfactor.biotrust.com/

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Podcast 48: 5 Mistakes You Will Make Choosing a Personal Trainer

Episode 48: 5 Mistakes You Will Make Choosing a Personal Trainer

January 22, 2015
Listen Now:

Tis the season to hire a personal trainer. I don’t expect you to know the nuances of fitness and the people who claim to coach it, so I put this little podcast together. Don’t make these mistakes!

 
1. People think getting in shape is getting in shape. This is why people go from the couch to crossfit to the hospital. There are many different branches of fitness. Find the one that is aligned with your goal and experience.
 
2. I would love to say personal trainer stereotypes are a myth. I will say this, we are all not alike. Find a trainer that works in the field you want to train in. In other words, don’t ask me to coach you on marathon running (or mummy kicks). 
 
3. Some trainers use corrective exercise. Most do not. Why do you need it? Well you will just have to listen to the episode.
 
4. Shopping on price for a personal trainer is a recipe for utter disaster. 
 
5. Don’t expect the trainer to workout for you. Take the leap of faith and jump in the water.
 
All this and more will be explained for you.
 

Podcast 47: Irrational Broncos and Why You Aren’t Losing Weight Part 2

Episode 47: Irrational Broncos and Why You Aren’t Losing Weight Part 2

January 15, 2015
Listen Now:

This week is sheer madness in Denver. The Bronco loss has brought out the lunacy in fans. Firing a coach that only took you to the playoffs every year and a Super Bowl? Booing a Hall of Fame Quarterback? You would think the team went 2-14. Nope, just lost a game to a determined Colts team that played a near perfect game.

 
If there is one thing I know. well,actually 3 things. 
Excellent quarterbacks, excellent coaches and excellent personal trainers don’t grow on trees. When you find one, keep ’em. 
 
After that rant we get to the meat of the matter here at the funkcast. A few episodes ago, Episode 44 to be exact, we started talking about the weird and infuriating phenomenon of doing everything right but still being unable to lose weight. I am not talking about the guy that sneaks out for cheeseburgers at night, drinks a case of beer over the weekend then moans about his inability to drop fat. No, I am taking about people who are watching what they are eating, working out and hitting a dead end.
 
There are a couple of causes and really they need to be diagnosed by a Doctor, not a guy on a funkcast. Nevertheless you need to be aware of what they are because sometimes even Doctors won’t figure it out.
 
What are they? Well I guess you will just have to listen, won’t you!
 

Podcast 46: The Militarization of Fitness or New age Jibber Jabber?

Episode 46: The Militarization of Fitness or New age Jibber Jabber?

January 8, 2015
Listen Now:

I like the episodes where I discuss articles and this is no exception.

 
I ran across this article entitled, 

The Massive Fitness Trend That’s Not Actually Healthy at All

Very interesting perspective. In this article, Jonathan Angelilli makes the argument that we have militarized our fitness because we are an aggressive society and that aggressiveness is a bad thing. 
 
I make the argument that Americans are more fat and lazy than aggressive. Maybe passive/aggressive but that is an entirely different thing. Please don’t take offense at that but I don’t think the Spartans had a diabetes epidemic. They were aggressive. I am pretty sure Genghis Khan had a good BMI.
 
And as we all know, “Those weights ain’t gonna lift themselves” at least not without a lot of hard work. I call it hard work, you call it suffering….let’s not play semantics here.
 
The idea here is to look at a different perspective. Even though he bills himself as a “celebrity trainer” ( yuck) and “peaceful warrior” he makes some interesting points and I respect that. And he is entitled to those opinions.
 
He also says a number of new-agey things that are way off base.
 
Who is right? That is for you to decide. 
 

Podcast 45: Welcome to 2015, An Epic Fail of a Workout Dissected and Why You Don’t Buy a Toothbrush For Your Spouse on Christmas


Welcome to 2015!


In this episode I take a step back to welcome any new years resolution people by giving a short introduction of M Factor Fitness theory. If any of them are still listening after that we cover why you shouldn’t get dish towels, tooth brushes, underwear, socks, copy paper or spatulas to your significant other on Christmas. If you must, please don’t count it against their Christmas/Hanukkah/Kwanza budget. This may be marriage saving advice for some of you.
 
I also share my color coding scheme for wrapping presents so you never give the wrong gift to anyone. So bookmark this podcast for December next year. Never happen? It happened to me this year. 
 
Any fitness advice? Oh yeah. The self- destruct of the week is my new favorite source of material, Mr. Dolvett Quince of Biggest Loser fame. The “Biggest Loser” show have turned out better comedians than “Last Comic Standing” and today’s example of a workout is no exception. Very funny except for the fact people will get injured trying to do it. Oh yeah and the fact it is a pointless workout. 
 
 Never to leave anyone hanging, I give you an alternative workout you can do on your own without equipment.
 
4 exercises, 4 rounds. Work up to 25 reps each exercise. after you reach that, change the exercises to harder versions and you have an easy to remember full body workout. I give tips on how to do all the exercises so you don’t mess yourself up.
 
Beginner Version:
 
1. Squats
2. Push-ups (yes you have to do them)
3. Reverse Crunches
4. Bridges
 
 
This is a circuit that will test cardio, build some strength and muscle endurance and burn calories.
 
Intermediate
 
1. 1 1/2 Squats
2. Downward Dog Push-ups
3. Mountain tops
4. Bridges with feet on a table.
 
Advanced ( high impact )
 
1. Jump Squats
2. Burpees
3. Push-up into side plank combo
4. One legged bridges
 
Finally we look at the People magazine article where people have lost half their body weight and look for clues to help you.
 

Podcast 45: Welcome to 2015, An Epic Fail of a Workout Dissected and Why You Don’t Buy a Toothbrush For Your Spouse on Christmas

Welcome to 2015!



In this episode I take a step back to welcome any new years resolution people by giving a short introduction of M Factor Fitness theory. If any of them are still listening after that we cover why you shouldn’t get dish towels, tooth brushes, underwear, socks, copy paper or spatulas to your significant other on Christmas. If you must, please don’t count it against their Christmas/Hanukkah/Kwanza budget. This may be marriage saving advice for some of you.
 
I also share my color coding scheme for wrapping presents so you never give the wrong gift to anyone. So bookmark this podcast for December next year. Never happen? It happened to me this year. 
 
Any fitness advice? Oh yeah. The self- destruct of the week is my new favorite source of material, Mr. Dolvett Quince of Biggest Loser fame. The “Biggest Loser” show have turned out better comedians than “Last Comic Standing” and today’s example of a workout is no exception. Very funny except for the fact people will get injured trying to do it. Oh yeah and the fact it is a pointless workout. 
 
 Never to leave anyone hanging, I give you an alternative workout you can do on your own without equipment.
 
4 exercises, 4 rounds. Work up to 25 reps each exercise. after you reach that, change the exercises to harder versions and you have an easy to remember full body workout. I give tips on how to do all the exercises so you don’t mess yourself up.
 
Beginner Version:
 
1. Squats
2. Push-ups (yes you have to do them)
3. Reverse Crunches
4. Bridges
 
 
This is a circuit that will test cardio, build some strength and muscle endurance and burn calories.
 
Intermediate
 
1. 1 1/2 Squats
2. Downward Dog Push-ups
3. Mountain tops
4. Bridges with feet on a table.
 
Advanced ( high impact )
 
1. Jump Squats
2. Burpees
3. Push-up into side plank combo
4. One legged bridges
 
Finally we look at the People magazine article where people have lost half their body weight and look for clues to help you.