Episode 94: The Forgotten Episode

The Fitness Podcast about Fitness, I think.

 

No, I am not kidding. I totally forgot what this episode was about. I know what you are thinking. “Well, why do you listen to it then and tell us.”
True, that is a good point. But I already know the information coming out of my mouth, so why would I listen to it again? What would I have to gain?
You on the other hand, want to be entertained. So do me a favor. Listen and tell me what it was all about. 🙂

 

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Episode 101: Breathing and How To Intelligently Organize a Workout

My god, could there be a more boring title!

I mean really, who is going to listen to this?

Hopefully you will because there is good stuff in here.

Proper Breathing Technique

Please tell me you at least breathe out during exertion and not the other way around.

Excellent if you do. Now let’s take this one step further. Your chest cavity is hollow.

(not exactly but don’t play lawyer ball with me on this, okay?)

When you breathe in, you create tension or tightness in the chest cavity. This is like filling a balloon with air. This tightness has a number of functions. It protects the internal organs and creates a rigidity to the body preventing energy leaks. This is good, very good.

When you are lifting something heavy, the more rigid you are the stronger you will be. You will also protect your joints from injury.

So it is not enough just to breath out during the hard part of the lift. You need to breathe out slowly.

If you breathe out fast, you will tend to relax the body at the absolute worst time.

Holding your breath is an advanced technique. Don’t do it if you are just starting out. Just think about keeping as much air in the lungs as possible.

Crap, I just told you the first part of the podcast!

How to organize a routine

Whenever I go to a gym, I see the craziest things. I can’t help but notice these poor lost souls wandering around like a hungry kid in a candy store.

They do a little of this, a little of that. Inevitably they end up on a treadmill for some reason, only to go to the bicep machine. From the bicep machine they go to the pec deck.

Honestly, I have no idea why.

This is not rocket science. Listen to the podcast, I will guide you in the right direction.

Enjoy the show. Hey, If you like it, please subscribe to my YouTube Channel.

 

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How to Start an Exercise Program For Beginners Part 2: Walking

How to Start an Exercise Program For Beginners

Part 2: Walking

Welcome back! You wouldn’t believe that walking would be controversial, would you?

Perceived Rate of ExertionThe issue isn’t walking itself, it has more to do with why you are doing it. And I think walking is a great topic for you to get a handle on so you don’t waste a lot of time and effort.

Depending on the condition of your health, most people can walk. When I am talking about walking, we first need to look at what is called the Perceived rate of Exertion. This is a handy numbering system from 1 to 10 that allows you to gauge how hard you are working.

So don’t worry about how fast you are going, gauge the effectiveness of the walk by your RPE.

An RPE of 2-3

Pros: You will burn some calories.

Cons: You will not have a major effect on changing your cardio or your muscle strength.

An RPE of 4-6

Pros: Great for building up your cardio and burning fat.

Cons: Very little resistance for strength or body-shaping. It also takes a long time.

An RPE of 7-8

Pros: Excellent way to maximize time. Great for building your wind and putting some beneficial stress on the muscles.

Cons: Mentally it is hard to maintain this pace.

So in the end, I am not against walking if it is used as part of an exercise program. In fact it is a great addition to do everyday to clear your head or as a lower intensity workout to do on days where you aren’t lifting.

People who just want to walk will be sadly disappointed because the benefit to time spent ratio just isn’t good.

And let’s be brutally honest, some people use walking as an excuse so they can say “Well at least I am doing something”. Well, if you are not challenging yourself, you are really just fooling yourself.

 

 

Here are some more resources on Walking

How to Get the Most Out Of Walking

What to do if you start to get Foot Pain

How to Pick the Right Shoes For Walking

I hope this helps. if you want to check out part 1 of this series, click here.

 

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Episode 104: How to Prevent Over-Eating on Weekends

How To Prevent Over-Eating on Weekends

 

Weekends seem to be the diet-killer for most people. 

Stuff Not in the Podcast

Americans are a weird bunch of people.

Weird in that we attach guilt and stigma to so many of the most common things in life.

  • Sex
  • Rock and Roll
  • Food
  • Booze

All the fun stuff.

Why do we do this? Guilt? Shame? Nothing else to do?

Don’t ask me. As a general rule I question a lot of these things. I am especially dubious of how we are taught to look at food.

Most people in the world see food as food. They eat food. They don’t divide food into “Good” and “Bad”.

But in other countries they also don’t eat as much processed food as we do.

So in the interest of teaching people what to eat, we have developed this way of thinking.

The problem being that fried foods and a lot of processed foods taste really, really good.

So at this point I realize I have lost a number of you. As a personal trainer I am supposed to take a hard stance against anything that isn’t natural. I am supposed to be a food monk, eating only the purest of fruits, vegetables and grass fed beef.

But I don’t. And I won’t because this way of dealing with food is messing up your head.

This isn’t a physiological discussion, this is a psychological discussion.

I am not going out on a limb here. If you are eating clean 5 days a week, what is wrong with a little indulgence on the weekend? Especially if you are working out hard?

If anything, we are talking about taking a “Cheat” or “Free” day, a valid way to eat, and doubling it.

Example:

Say you are lifting weights three days a week and running three days a week. You are getting in shape, losing 1-2 pounds per week.

Is it better to have the idea that if you ate well during the week you can eat what you want?

Or is it better to suppress the urge to eat “Bad” food because it will destroy all the progress you made all week?

I am going to argue that suppressing your urge to have the occasional “bad” food is going to backfire on you. It is just like trying to push a beach ball under water. If you try really hard, you can keep it down for a while. But when you lose control, it is going to resurface with a vengeance.

And isn’t that what happens to most people? If you have freedom to make a choice, you will generally choose to eat less than if you are suppressing an urge all week.

This is simple human emotion. The the person that overeats feels guilt and shame. Then the guilt and shame get ties to unworthiness.

This leads to statements like:

  • I don’t have the willpower.
  • I will never be able to do this. It is too hard.
  • I am not worthy.
  • I don’t deserve to be in shape.

Screw that! Enjoy life. Have that glass of wine with friends. Celebrate a birthday and have some cake. Don’t worry about it.

The big key to having success in getting back in shape is…..

Pretty good is good enough!

If you get 80% of this stuff right, you are far ahead of most people.

Hell, if you get 60% of this right, you are still farther along than most people.

You will not ruin everything you did during the week by indulging a little. Anyone who says you will is full of crap. And is probably one of those poor souls that is wracked by guilt over their own nutrition. So let them battle their own demons. You will find that when you give yourself freedom to make choices, you will make better choices.

So does that make you feel better?

I hope so because getting in shape,losing fat and building muscle is a positive experience. There are times where it may feel like two steps forward and one step back, but at least you are moving ahead.

Enjoy the podcast. If you like it, please subscribe to my YouTube Channel.

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Episode 95: Knee Pain and How To Fix It

 

How to fix Knee Pain

Knee pain stinks. The big problem is that you are always using it. You can try and rest and elbow or wrist but how are you going to stay off a knee?

I am not a Doctor or an Exercise Therapist. But I am a Corrective Exercise Specialist and I run into knee pain all the time with clients. If you have chronic knee pain, it never hurts to have an MRI, just to make sure there aren’t any torn ligaments.

That being said, most of the time, the pain in the knee is being caused by some sort of muscle imbalance. This stuff is easy to fix if you know what to do.

Analogy Time

Traffic CongestionThink about a traffic report. Hey, look at this, I have one for you to look at. Think of the yellow roads as your muscles.

Roads, like your musculature  are all connected in some way. Anything going on with your foot can affect anything and everything else up and down the chain.

In this picture, the roads look pretty good. The small red dots are where traffic is slowing. The bigger red dots are where there probably is an accident and things are at a standstill.

So in terms of your muscles, those big red areas are what we call adhesions or knots. This is where the muscle, fascia and skin get smashed together, shortening the range of the muscle. An adhesion will prevent the muscle from extending to it’s natural length.

The smaller red dots can be likened to tired or tight muscles. There aren’t any adhesions but the muscle needs to be stretched.

For knee pain, the problem is seldom the knee itself. Don’t look at the joint, look at the muscles attached to the joint and start your search for knots there.

This is where foam rolling and smashing come in handy. It just so happens I have a page here devoted to that, Rehab 101.

Or you can check out my YouTube Playlist here.

If you smash and roll and don’t find any adhesions or knots, then you probably just have a tight muscle.

Here are some general tips

  • Pain in the back of the knee, stretch the hamstrings and calves.
  • Pain in the front of the knee stretch the quads
  • Pain in the inside of the knee, stretch the adductors and hips.
  • Pain in the outside of the knee stretch the abductors (inside of leg)

Here is my page on stretches.

Shoes Shoes Shoes

Yes, shoes can have an incredible impact on your knees.

  • Worn out shoes put your foot at a different angle than they should be. When the angle of the foot striking the ground changes, the shoe can’t absorb the impact properly. So each step sends shockwaves up the leg.
  • High heels tilt your hips forward putting more pressure over the knee. You are continually leaning forward.
  • Sandals that aren’t cushioned send the impact of the foot strike up the leg.

My point is you can generally fix knee pain yourself.

Take a look at 3 things.

  • Smash and roll to see if you have any knots up and down the leg that could be pulling on the knee.
  • Check your shoes to see if they are the issue.
  • Check exercise form to make sure you aren’t putting undue stress on the knee.

Here are some more videos on knee pain.

Please do me a favor. If you like the videos, give me a thumbs up and subscribe to my channel.

Fixing Knee Pain Video reviewed

How to fix pain in Back of the Knee

 

Why Your Shoes are Destroying Your Joints

 

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Episode 100: Do You Need a Fitness Coach To Get In Shape?

Welcome to the milestone that is episode 100!

Do you need a fitness coach to get in shape?

I wish I had come up with a spectacular podcast to commemorate this event.

But as you know, I am a 1 man show here and I had about 30 minutes.

So I just turned on the microphone and let fitness stuff come out. You know, the same as always.

Most of the time it seems to turn out okay.

I think the idea here on Podcast 100 is a pretty sound one. Most people either get in shape or they don’t. I tend to be a pretty self-effacing fellow but this getting in shape stuff can get complicated.

As someone who has made practically every mistake in the book and fallen for many a supplement scam, I have some perspective on this.

People fail for 2 reasons. Granted these are extreme examples but I am using them to make a point.

  1. Sometimes people just don’t have a clue where to start. It is overwhelming. They want to do the best workout and follow the best nutrition plan, so they start a never-ending search.  Nothing ever gets done because each week a better diet comes out. They are like a race car that stalls on the starting line.
  2. Some people dive in like a Mexican cliff-diver. All or nothing. They take in the best selling generic magazine advice, spend hundreds on worthless supplements, join a gym….then quit a month later . Either they get injured or get frustrated because they didn’t pack on 20 Pounds of “Chiseled Iron Muscle that will make women tingle with delight”. (I am paraphrasing the language they use. You get it.)

But you, the reader, seem like a sensible person with a keen eye for logic. Why not consider talking with a fitness coach before you start an exercise/nutrition plan?

Again, here you can go terribly wrong.

  • You could get the young knucklehead at the chain gym giving you “broscience”.
  • You could end up talking to a pilates instructor about strength training.
  • You could talk to a powerlifter about a running program.

See what I am getting at here? The fitness industry has awesome, knowledgeable coaches ready to give you advice and help you along the way. But we all have our own areas we excel in. So the key is to match up what you want to do with the right coach.

Just speaking for myself, I am happy to talk with anyone about getting started. I do this for a living because I love it. So I am happy to sit down with you for an hour and figure out a program. Heck, this is why I created my online training. I do have to charge for my time during the day. I realize some people just don’t have the funds to have me come over a couple times a week. So I created the M Factor Members group as a way for people to have a place to go and get solid information and get questions answered. $10/month is a no-brainer to get access to this information.

I am not the only guy that does this. So find someone you are comfortable with and trust. Spending $50-$100 for solid advice is not money spent. It is money invested.

Enjoy the podcast!

Additional Resources

Do You really Need a Personal Trainer?

 

 

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Episode 105: Figuring Out Back Pain

Figuring Out Back Pain

 

Welcome to episode 105. This is an episode about figuring out back pain.

So here’s the story. One of my clients has been in a stressful situation where she was forced to sit in an uncomfortable position for an extended time, days on end.

In addition, there was a great deal of emotional stress at the same time. This will tend to screw up the back (technical term).

 
So we worked through rolling, smashing and stretching to see if she could get some relief. And that is what this episode is about, I am going to take you through my thinking and give you some ideas you probably never thought about.

Additional Resources

How to Fix Foot Pain

Why is this here? Using this technique could fix your knee pain.

Don’t Do These Knee Exercises

How To Fix Pain in the Back of the Knee

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