Why Your Workout isn’t Working Out Anymore.

It isn’t you. It is the workout!

 

Here you are, someone who has found themselves out of shape. Your stomach may be hanging over the belt, your butt may be expanding at a shocking rate or maybe you just feel like crap.  So something happens and you finally decide to do something about it.

  • You join gym.
  • You buy a DVD
  • You download a fitness app on your phone.

And generally this stuff will work for the first couple of weeks. You feel better, you lose some weight and all is good with the world. Then it all comes to a screeching halt. A couple of things may have happened.

 

 

Things that derail a workout

  • Your life gets busy and you put less and less effort into eating clean and doing the workout and you end up going back to your old habits.
  • You get injured. By exercising again you aggravated old injuries.
  • You get injured part 2. You started with a program that was waaaaay to advanced for you and you hurt yourself.
  • You are doing the same exercises and eating the same way as when you started but you aren’t making progress anymore. In fact, you may be going backwards.

 That is the dirty little secret of the fitness industry. It is a little thing we call the “De-conditioned Athlete”.

When you are sitting there on the sofa, bag of Doritos and beer in hand, breathing hard after walking up a flight of stairs, you are de-conditioned. Out of shape.

  • Your muscles are weak and flabby.
  • You may have lower back/shoulder/knee pain because the muscles can’t support the skeleton the way they should so you basically start folding over and collapsing.
  • Your aerobic system is taxed doing everyday things such as walking up stairs.

You are now the ideal client for the fitness industry. Any workout you do, not matter how poorly designed will result in an improved state of health. No matter how dumb the idea is, it will work…for a while. If you just cut back from a case of beer to a 12 pack, you will see a difference. This is known as the conditioning effect and it is a wonderful thing.

Gyms sell memberships by the boatload with this technique. First, they do an assessment which basically means putting you through the wringer for 20 minutes or so. When you come to, you realize how really out of shape you are and you sign the contract on the spot. Gyms will really hit you hard for referalls the first month because they know all you have to do is show up and you will make some progress.

The problem is that this phase lasts 2-4 weeks then disappears. Weight loss slows down, strength gains slow down and your enthusiasm starts grinding to a halt. This is where most people get injured or they just don’t see the value in putting themselves through this pain for little to no results. And it all falls apart.

Has this happened to you?

This is what you need to know. There are 3 phases to training.

  • Initial conditioning phase. 2-4 weeks
  • The training phase
  • The maintenance phase

We just talked about the initial conditioning phase. As a personal trainer I know I have to create enough momentum to push them past this first sticking point. Sometimes just knowing it is going to happen is enough for my people to keep working hard. The second or training phase is where we work on the goals. You are now ready to do the hard work. All the easy gains are gone. This phase lasts until you reach your goal. The maintenance phase can be a less aggressive, simpler period of time where you just want to stay where you are at. Nevertheless, these are the 3 phases and you need to know where you are in them.

This is where the value of a good fitness coach comes into play. I need to do several things you may not notice me doing.

  • Working on fixing old injuries through corrective exercise.
  • Making sure your technique is correct.
  • Keeping you motivated by making the workouts challenging.
  • Keeping you focused on your goals.
  • Setting realistic goals you can hit.

If you are one of these poor souls putting in time in the gym and not getting results, I would ask you:

  • Are you still doing the same routine as when you started?
  • Are you using the same weights for the exercises?
  • Are you developing or re-aggravating any joint pain?
  • Do you wander the gym aimlessly trying to copy someone else’s workout plan?

If this is you, maybe you need a little help. I am here for you.

 

Can I give you a couple of ideas?

If you are interested in online coaching, click here.

I hope this helped, any questions or if you would like to schedule a free 30 minute consult, please fill out the bottom of the sheet.

Contact Me

I offer in home and online personal training. This is customized training directed at achieving your goals. I offer a free 30 minute consultation and would love to talk with you. Just fill out the consult form and I will be in touch with you. I look forward to hearing from you.

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The Danger of Wearing Running Shoes to Workout and Workout Shoes to Run

You may be causing yourself lower back, hip and knee issues if you wear the wrong shoes for working out and running.

Things to Remember

Running Shoes

  • Running Shoes are meant to stabilize the foot and distribute impact.
  • Running shoes are meant to control strike imbalances such as over-pronation (the outer edge of the foot hitting first and rolling in).
  • Running shoe cushioning material will break down over time changing the shape of the shoe and changing your foot angle.

Workout Shoes

  • The best workout shoes allow the foot to move and react to stress.
  • They have minimal padding.
  • They don’t correct for the foot strike.
  • They are flat as opposed to having the heel higher than the toe.

What we are talking about here is something you probably haven’t thought about and it could be causing you big problems. If  you have lower back, hip, knee or ankle pain it may be a really bad idea wearing running shoes to workout in. It would be an even worse idea to wear workout shoes to run in. And by workout shoes, you probably aren’t running around the block in Chuck Taylors but you may be wearing cross trainers.

Here is my stretching program for runners 

Learn how to rehab running injuries here.

Why running requires a specialized shoe

According a study at Harvard, your foot impact is 1.5 to 3 times your bodyweight times 1000 strikes per mile.

So a 180 pound person running generates 270 to 540 pounds of force per step that the body has to deal with. Multiply that by 1,000 steps per mile and you can see why you pay $100 for a good pair of running shoes. They are built to absorb the repetitive shock of your foot hitting the pavement.

You may have seen the new movement, at least here in Colorado, of running barefoot. I see the science behind it and agree with it in theory. But with a lot of things in life, theory and reality aren’t the same. Just accept the fact that muscles of your feet have been weakened over time by wearing shoes and cheap shoes or running barefoot will be a far worse choice for you than investing in a good pair of running shoes.

Another aspect of running shoes is that they are higher in the heel than the ball of the foot. This in essence makes running easier because you are leaning forward. Not a bad idea if you are going forward anyway but not a great idea if you are standing and not moving.

So why don’t running shoes work in the gym?

As a personal trainer I spend a great portion of my time working with my clients on rebalancing muscle imbalances that are caused by the modern lifestyle. Here is a link to a short video that explains corrective exercise. A running shoe attempts to minimize the forces generated by running and keep you in a good running alignment. But that isn’t the same alignment as you need when you are standing.

Ever build a tower with blocks? What happens when you start putting blocks slightly out of alignment? Eventually the tower loses stability and crashes to the ground. By starting with your heels higher than the ball of your foot you are doing the same thing with your spine. To stand upright you now have to compensate with your ankles, knees and hips. In this case you aren’t having to correct the forces of a foot strike but rather control forces created by picking up weights.

Why barefoot (theoretically) is the best way to lift weights

Okay, some people have ugly looking feet they shouldn’t show in public. Some people have smelly feet they should not put on display. I agree with you but lets stick to the point. Lifting barefoot is the healthiest way to lift. Having the foot flat allows the foot and ankle muscles the freedom to move and counter forces the way the were made to. And in doing this get stronger. The RKA Kettlebell guys recommend training barefoot so the feet can grip the floor for added stability. Heck, even yoga practitioners train barefoot.

2 Reasons to train barefoot summarized.

  1. You will build up the muscles in the foot and make the foot stronger and healthier.
  2. You put the hips and spine in better alignment to bear weight.

Flat shoes are the next best thing to barefoot.

Yup, the old Chuck Taylors are the choice for a lot of powerlifters. These are guys lifting massive amounts of weight both in the squat and deadlift. They need the foot in as natural a position as possible. if they do this, wouldn’t it make sense for you to think about it too? Is this too much of a fashion faux pas for you? Alright, just look for a shoe that has a minimal amount of padding and a flat sole. Deck shoes are another great choice.

A Word of Caution

Depending on the condition of your feet, this can be uncomfortable at first. Walking in “basic” shoes can make your arches sore. That soreness is just dormant muscles waking up. You may feel funny walking or that your foot slaps against the ground. Don’t worry, all this is normal.

What is wrong with a Cross-Trainer Shoe?

A cross trainer shoe was developed for the person who wants to run and do other things. Running shoes are designed to go in a straight line. They don’t have the lateral stability for sports such as tennis. Even though a Chuck Taylor was originally a basketball shoe, I wouldn’t want to play tennis with one. The cross trainer gives you the best of both worlds. A shoe you can kind of run in and a shoe that has lateral support for sports such as tennis. Just realize that by trying to do 2 things at once the cross trainer is not great at either. But that may not be an issue for you. A cross trainer is versatile. I wear them when I play tennis or basketball.

But the bottom line is this. I wear running shoes to run and flat shoes for working out.

 

Here is a short video I put together for my online training people about the importance of Warm-ups and Cool-downs.

If you are interested in my Online Coaching, Click here.

 

I hope this helps. As always, I am here to help if you have any questions.

Contact Me

I offer in home and online personal training. This is customized training directed at achieving your goals. I offer a free 30 minute consultation and would love to talk with you. Just fill out the consult form and I will be in touch with you. I look forward to hearing from you.

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Ready To Get Back In The Game?

Am I really the last person you want to see?

head shot

I always joke I am the last person people call when they want to get in shape. And that is because you will try everything else before thinking about hiring a personal trainer. We are getting older and our bodies change. We are not as invincible as we were in our 20’s. This means it is harder to get in shape and harder to lose fat. Harder but not impossible.

Have you tried…

  • Dvd’s
  • Bootcamps
  • Boxing Gyms
  • Rec Centers
  • Chain Gyms

They just don’t seem to work anymore, do they?

 

Ladies

  • You need to put some pressure on your bones. Lifting weights is the best way to prevent or delay osteoporosis.
  • Getting stronger is the best way to regulate your hormones.
  • Getting stronger is fun.
  • Getting your muscle back is the best thing you can do to increase your metabolism.
  • Increase your metabolism and you burn more calories at rest. (and you can drink that extra glass of wine without guilt!)
  • Forget about diets and learn to eat like an athlete.
  • Get the things that have gone south going north again.
  • Turn some heads.

Gentlemen

  • Lifting weights increases testosterone. More testosterone = more fun.
  • Women don’t like moobs.
  • Your waist should not be bigger than your chest.
  • You will be able to tuck your shirt in.
  • Go buy that speedo you always wanted. (okay, maybe not.)
  • Get ready to turn some heads!

The bottom line is this. We are all getting older. But getting older doesn’t mean you have to look and feel old!

Now that you have gone through the stress of work, kids and building a life it is time to have a little fun.

And you can’t have fun if you can’t bend over and tie your shoes.

So here are 2 ideas.

My Online Personal training starts at just $10/month. Click here to learn more.

So Get ready To Turn Some Heads! Here Is Your First Step

Contact Me

I offer in home and online personal training. This is customized training directed at achieving your goals. I offer a free 30 minute consultation and would love to talk with you. Just fill out the consult form and I will be in touch with you. I look forward to hearing from you.

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Episode 68: Viva La Fitness Revolution

I am trying to start a fitness revolution!

Who knew the most popular segment of my show would be “Amazing Ted’s Generic Fitness Tips”? This is a segment where I make fun of my fellow trainers and all the generic advice they offer. Childish? Yes. Funny? Yes, in a childish way.

Oh, and the fact they overuse the terms “amazing” and “exciting”. Just having a little fun. If you get offended, calm down.

So the serious part of this podcast starts with the revolution. I don’t know if I did a good job explaining this. Things just feel weird these days and I think the reason is that a change is coming.

Here are a couple of my predictions. I am writing this a few weeks after I did the recording and I don’t even remember what I was babbling on about. But that is the purpose of these blogs. I can go back and tell you want I meant to say. You as the reader can either just read the blog or dive into the audio to see if there are any hidden gems buried in there.

Predictions

  • There is a growing distrust of Doctors. You will continue to see the growth of alternative medicine. People are growing sick and tired of being sick and tired. Yuck, did I write that?
  • There will be less reliance on pharmaceuticals and more emphasis on holistic remedies.
  • As the cost of health care keeps going up, people will realize the key to health is not seeing the Doctor.
  • You will see more people learning how to rehab themselves. Check out my videos on rolling and smashing.
  • Chain gyms will lose out to smaller more niche oriented gyms.
  • The credibility of the large media outlets will  be challenged. People who aren’t in the fitness industry will begin to see them as the dinosaurs that they are. True information come through smaller sites.

 

 

So to get you on board with the revolution, here are some videos.

Learning the art of self-rehab will save you thousands of dollars.

Legal Note: This isn’t a replacement for qualified medical advice. Don’t be a fool. If something is really wrong, get medical care.

 

Corrective Exercise

My Online Coaching program starting at just $10/month. Click here to find out more.

Contact Me

I offer in home and online personal training. This is customized training directed at achieving your goals. I offer a free 30 minute consultation and would love to talk with you. Just fill out the consult form and I will be in touch with you. I look forward to hearing from you.

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Episode 67: Punk Rock, Framing your situation and Generic Ted’s Fitness tips!

Welcome to episode 67! What do Punk Rock Legends the Stiff Little Fingers, formatting an ebook and your health have in common? Listen to find out.

 

Anybody want something a little generic fitness advice? Come with me as we tune in to “Ted’s Amazing Fitness Facts!”
Here is a silly video I made about blowing off steam.

 Interested in learning more about my Online Training Program? Membership starts at just $10/month. Click here for details.

 Questions? Interested in personal training? Just fill out form and I will be in touch!
 
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Episode 66: My Shoulder Pain Story and How You Can be Smarter Than I was!

People are always asking me, “Why write a book about shoulder pain”?

This is why.

Available at Amazon and Ibooks

Available at Amazon and Ibooks

 

 

 

 

 

 

 

 

 

Yup, the story is true. My right shoulder cost me thousands of dollars, hundreds of lost hours training and an untold amount of aggravation.

My mission is to give you ideas that you can easily use to fix any joint pains.

Legal disclaimer: I am not a Doctor or licensed physical therapist.

I am just giving out general advice and opinions based upon my past experience with myself and treating clients.

If you think there is something really wrong, you need to get it checked out.

Making Your Own Rehab Equipment

Fixing Front Shoulder Pain

A cool way to work on stabilizing your shoulder.

Interested in Online Personal Training? For a limited time it is only $10/month. Click here for details.

Questions? Ideas? Want to train with me?

Fill out this form and I will be in touch with you.

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Episode 65: Running Shoes, Workout Shoes, Shoes,Shoes,Shoes

Yep, episode 65 is about shoes.

 As a guy who specializes in fixing joint pain, it should come as no surprise that I have a keen interest in shoes. This may be the most overlooked aspect of fitness. Pick the wrong shoes and you will suffer.

I am not talking about the social humiliation of wearing ugly shoes. I am talking more about the using the wrong shoes for the wrong purpose. In the 1970’s you had work shoes, dress shoes and tennis shoes. You did everything related to sports in tennis shoes. Looking back in that, it wasn’t such a bad idea. The shoes back then were low-tech and provided minimal protection. And that is actually good.

I would bet that a lot of people don’t even know you have muscles in your foot. You do. You have a lot of muscles which means you have a lot of things that can go wrong. And when they go wrong you can feel it all the way up your body. No joke.

Would you believe me if I told you that most people have weak, atrophied foot muscles?

Why?

An Example: If you have back pain, a Doctor may recommend you wear a weight belt or support belt. A lifting belt takes the stress off the abdominals and back muscles and ends up making them weak. The belt is doing the work of the muscles.

The same thing happens with shoes. Wear overly supportive shoes and the shoes do the work for your feet. This leads to weak foot muscles that are open to injury.

  • Foot issues can cause ankle issues, knee issues, lower back and hip issues and upper back pain.
  • Running shoes meant for running. This may be the first time I have ever said that this is not marketing hype. The running shoe tilts you forward and its meant to move you forward. The cushioning  disperses the stresses of the foot hitting the pavement.
  • Wear running shoes to play tennis in and you will find out you have little to no support.
  • Wear running shoes in the gym and your body will have to compensate for the forward lean. This throws off your center of gravity and makes you more susceptible to injury.
  • The best gym shoes have little to no forward tilt and have minimal stability. They cause your foot to actually work. That is a good thing.
  • Weak foot muscles leads to poor balance.
 Here is a short video I did about shoes.

Interested in affordable online personal training for only $10/month?  If so, click here for more info.

Questions? Comments? Just fill out this form and I will be back in touch with you.

Contact Me

I offer in home and online personal training. This is customized training directed at achieving your goals. I offer a free 30 minute consultation and would love to talk with you. Just fill out the consult form and I will be in touch with you. I look forward to hearing from you.

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Episode 64: The Law of Attraction and Why Supplement Reviews Aren’t Reliable.

Welcome to the new name change! Same podcast, new look.

My wife didn’t like me using the word “ain’t” and I do appeal to a sophisticated audience so it was time to “freshen up” the look.

So the law of Attraction is a very powerful concept to know. I got the idea driving around and seeing how unhappy most people look driving. You can only hold 3-4 ideas in your brain (pre-frontal cortex). If you fill your head with negative thoughts you will tend to attract more negativity into your life. Fact. The more you focus on positive things, the easier life will get for you. The universe even has a way of helping out by throwing ideas and people that can help into your life. Pretty cool.

Stressed? Here is a silly little video on de-stressing.

I also talk about why supplement reviews can be very misleading. Yes the companies can out and out lie about their product but the user can also give you misleading info. I forgot to mention in the podcast that some companies are giving out free samples for review. Not all these people work out but they are obligated to say something anyway. So be careful.

I mention an article about EMF and it is only a matter of time before I am right about cell phones. I spoke about it here on Podcast 57, http://mfactorfitness.podbean.com/e/episode-57-high-emf-an…/

Here is a link to the article, 

If you need any help with that, let me know. I offer one on one training, small group training, online training and nutrition coaching.

If you are interested in online coaching starting at $10/month, click here.

Contact Me

I offer in home and online personal training. This is customized training directed at achieving your goals. I offer a free 30 minute consultation and would love to talk with you. Just fill out the consult form and I will be in touch with you. I look forward to hearing from you.

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Episode 63: Clearing Your Mind and Figuring Out The One Big Goal

Welcome to episode 63 where we will be talking about Goals. More specifically why setting goals isn’t a good thing to do and why it doesn’t work. You need to find the main goal you want to achieve. Do that and all these other goals will likely fall into place. I lay out a simple way for you to figure out what your goal is and what you need to do to get there. Not a lot of rah-rah stuff, just stuff you can use.

I also talk about the media and why people fixate on things they can’t change. It is a big waste of time in my opinion. The best way to change the world is to change your self first.
 
A shout out to the great Bob Bain of the Bob Bain Farside Podcast. Very entertaining if you like paranormal stuff. He sounds like an interesting version of Dr. Phil. Here is a link,
 

Resources

M Factor Fitness and Nutrition

MFactor Facebook page 

M Factor Twitter

My Affiliates

ProGrade Nutrition

Biotrust Nutrition

Where to Find My Podcast

Listen on Sticher

Listen on iTunes  

Listen on Podbean

Quick favor: if you enjoy listening to my new podcasts,

would you consider rating them and leaving a quick review

on iTunes? It only takes a couple of minutes and really helps

us reach more people.

Thanks and enjoy!

Coach Mike

Episode 62: Why Weight Training Won’t make you Bulky

You can get a 5 minute video summary of this podcast here at MyWorkoutPro TV.

This podcast summarizes what I really dislike about the fitness industry. In the last episode I was telling you of a couple that decided to join one of these pseudo boxing gyms only to get hurt because they weren’t ready for it. Now they don’t want to go back yet they have paid for a half a year. That stinks!

Worse than that, they don’t want to work out with weights because they are afraid of “bulking up”. Another dumb myth the media perpetuates. In this episode I try to explain why this is physiologically impossible (without the use of certain unnamed substances) and why you should never worry about this. 

If you ever end up getting bulky, don’t blame the weights, blame your diet!

Resources

M Factor Fitness and Nutrition

MFactor Facebook page 

M Factor Twitter

My Affiliates

ProGrade Nutrition

Biotrust Nutrition

Where to Find My Podcast

Listen on Sticher

Listen on iTunes  

Listen on Podbean

Quick favor: if you enjoy listening to my new podcasts,

would you consider rating them and leaving a quick review

on iTunes? It only takes a couple of minutes and really helps

us reach more people.

Thanks and enjoy!

Coach Mike