Monthly Fitness Challenge Q&A

 M Factor Fitness Monthly Challenge Q&A


monthly fitness challenge puppy rescue mission

Why Do A Monthly Fitness Challenge?

There are 168 hours in a week. That is a lot of time.

At best I see my clients 2-3 of those hours. What my clients do during the other hours I really don’t have control over.

I assign homework but sometimes life gets in the way of the best intentions.

These monthly fitness challenges are meant to get you off the couch and get you moving. The idea is to keep fitness on your mind all month and get rewarded at the end with a little swag. It is inexpensive, you can invite your friends to do it with you and you will feel better about yourself.


What is A Virtual Run?

A virtual run is a run you do at your own time wherever you want to do it. If you sign up for the December run, you have the month of December to do it.

Once you do it, log in and check that it is done and you get your finisher’s medal in the mail.

I am putting a slightly different twist on this in that I want you to do the race and commit to training a certain number of miles during the month.

Simply put, do the work get a medal and enjoy it with your favorite beverage. Enjoy your success.

Do I have to run?

Nope. Do any type of cardio you want. The point is to keep you moving.

  • Run outside
  • Run on a treadmill
  • Walk outside
  • Walk on a treadmill
  • Bike outside
  • Bike inside
  • Use a Stairmaster
  • Use an elliptical.
  • Ride a unicycle.
  • Swim
  • Jumprope

Can I mix up the types of cardio?

Sure. Here are some equivalents to keep you on track.

1 mile walking = 1 mile.

1 mile running = 1 mile

4 miles cycling (indoor or outside) = 1 mile


I try at walk 10,000 steps a day. Can I count that?

I guess …but I would rather you don’t.

Here’s why.

Training is training.  Set a period of time to go from point A to Point B. It is uninterrupted exercise. That is how you get results.

The monthly fitness challenge has to be just exercise.

I understand counting steps is popular right now but I wouldn’t call getting off the couch to get a beer exercise.

Neither is getting up to go to the bathroom

How to you keep track whether we actually do the work?

I don’t. This is the honor system.

  1. Sign up for the race  and pick a distance.
  2. Make sure you do that distance at least once during the month.

Here is the twist. You have to train for the race…right? I want you to commit to a number of miles you are going to train that month to do the race.

I would like to use the M Factor Fitness Facebook page, here is the link to keep track of everybody.

If not, just send me an email.

The reality is you can cheat but remember you are only cheating yourself (wow, I sound just like my mom).

How do I pick a goal for the monthly fitness challenge?

Pick a mileage goal you are 80% sure you can achieve. When I train my clients, I always tell them if you aren’t 80% sure you can do the next rep, don’t try it.

Why? Because success is built upon the foundation of consistent achievement. If you choose an unrealistic goal because you think it sounds good, you are doomed to failure.

Of course, the opposite is true. Make it easy and you won’t be interested in it.

Does it have to be a mileage goal?

Mileage goals work really well. It is a black and white goal. You either do it or you don’t.

That being said:

  • You could commit to working out x number of days this month. Ex. 25 1 hour workouts with weights or cardio.
  • You could workout out for a set number of hours. 5 hours a week x 4 weeks=20 hours.


Can I sign up anytime?

Yes. I am going to offer a new challenge every month. Best case is that you have a plan ready to go and sign up for the 1st of the month.

If you don’t, sign up anytime and let me know what you are committing to for the month.

Click here to get signed up.

Can I just do the race and not the monthly challenge?

Sure, Part of your registration fee goes to a charity so you are still doing a good thing.

But why dip your toe in the water? Jump in!

Why is there a sign-up fee?

Let me answer this two ways.

  1. There is a company involved and they have costs. Your registration fee money goes towards the cost of the medal, shipping of the medal, admin fees etc… At least $5 of every registration goes towards a charity. As the person promoting the race, I get a very small referral fee. I actually lose money by doing this but I think it is a great cause.
  2. If it was free, a lot of people would sign up and never do it. Nobody values free stuff. $25 is very reasonable for a race and a good part of it goes to charity. So put some skin in the game and sign up.


How Do I keep track of everything?

If you are a member of M Factor Fitness Online training, it is very easy.

Not a member? You can be for the ridiculously low price of $10/month. Click here for more details.

Ok, enough of the shameless plugs. My members can go into their account and schedule all their cardio and weight sessions ahead of time.

When they do that, they will get text reminders on their phone. Once they complete a workout, they mark it as done.

How can I track mileage?

There are a number of free apps you can download that track mileage through GPS.

I really like the Adidas Train and Run App but almost every shoe company has their free app.

I am not a member of M factor Fitness, can I still sign up?

You bet. One of the reasons I want to open this up to the public is that there are a lot of online training resources out there.

The problem is that there aren’t a lot of good ones. This is a good way to make sure you have a good month of cardio and introduce you to

my way of training.

Can I invite friends to the monthly fitness challenge?

That would be awesome.


I am here to try and help motivate people. The M Factor monthly fitness challenge is meant to keep you focused, get results and most of all…..have fun.

If you are interested in learning more, click here.



Schedule Your Online Workouts.

How to Schedule Your Online workouts

If you have five minutes, you have time to schedule your online workouts.

If you do this simple thing, schedule your online workouts, you will maximize your results and waste less time.

This is not a chore but a gift you can give yourself. You can give yourself the gift of efficiency.

Let me ask you an obvious question.

Would a NFL team just wander out on the field Sunday and come up with a game plan once the game started?

Not a chance.

Do you think anyone who has made a major change in their fitness did so by working out when they felt like it?

Or better yet, winging it in the gym?

But Coach Mike, I don’t want to be a professional athlete. I just want to look and feel better.

I am not asking you to devote hours to the gym. The idea of a coach is to get you from point A to point B in the most efficient way possible. I realize you probably don’t have hours to spend in the gym.

That is why the most valuable thing I can give you is the power to leverage time.

Schedule your online workouts for the month and you will always know what to do and when to do it.

It is not an issue of being in the gym enough, it is an issue of not getting enough dome during your workouts.

M Factor Philosophy

Enjoy life. This is a culture where people spend more time whining about what they want than they spend actually going after it.

These are people who really don’t want to get in shape.

They just want to talk about why they can’t.

The best way to enjoy life is to work hard at something and make progress.

My online training system gives you the means to schedule your online workouts, track them and see the results at the end of the month.

As a bonus, you have me as your personal coach. Commit to doing something big this month and see how great it feels.

Set a Goal of working Out 6 days a week.

There is nothing like getting into a routine to keep you in check during the holidays. I have a client who runs every morning on his treadmill.

I couldn’t do this but it is ingenious.

To him, it doesn’t matter what season it is. Whether it is dark or light, 6 am is still 6 am. He does it and gets it out of the way early. Brilliant.

Your goal can be a little different. This is the great part of M Factor Online training.

  • You have a number of workouts from 10 minutes to an hour.
  • Some require equipment while many don’t.
  • You can even go in and customize workouts. Substitute exercises, shorten or lengthen your favorites.
  • Do interval training.

No more excuses.

You have workouts that fit any time frame and are geared to give you fast results.

For Online training to work, you have to sit down and schedule your workouts the week before.

This does two things for you.

  • You commit to doing the training.
  • You activate the reminder system so you get an email/text telling you about your scheduled workout.

That is cool!

So watch this video to see how to do it.




M Factor Fitness December Cardio Challenge- The Puppy Rescue Mission Virtual Run

Why not do a virtual run in December and help a great cause?

Puppy Rescue Mission Virtual Race


 Accept the challenge and do a virtual run of 5k, 10k Half or Full marathon.

You will get a nice medal and a great sense of self satisfaction.

Are you feeling the extra weight of the holidays already?

Don’t be that person that waits until January to start getting back into shape.

Do it now and help a great cause.

This month will benefit the Puppy Rescue Mission.

The Puppy Rescue Mission (TPRM) assists in pet rescue, foster and re-homing when needed, in particular pets of soldiers, especially those deployed in war zones. The organization assists with requests, logistics, administration and fund-raising for the adopted stray dogs of war, rescued by and bonded with soldiers. This may include vet care, supplies, transport and related issues. TPRM works with or through other organizations that help our soldiers bring their companion animals home from war.
So use the link below and sign up for any race length you want. It is for a great cause.

Click here for info on the Puppy Rescue Virtual Run

The Rules

The rules are simple. Sign up for the race, run it anytime in December and send in your results.

You get a race bib and a medal to show for your efforts.

But you are not done yet….

The difference is we are not going to be satisfied with 1 day. I am asking all my in home and online clients to turn this into a month long challenge.

But since a portion of your sign up fee goes to a great cause, I want to open this up to everyone.


Option 1: Pick one of the following or mix it up.

  • Run outside
  • Run on a treadmill
  • Indoor bike
  • Outdoor bike
  • Swim
  • Walk
  • Skip, hop or kangaroo hop

Think about a number of miles you can realistically do this month. Please don’t make the mistake of putting down what you think I want to hear. I want you to be truthful with yourself because this is December and most people are going to find it hard to make time to workout.

Option 2: Pick a number of days you are going to workout

Commit to a number of days you are going to do either a cardio or strength workout.

Let me know your commitment either through email or Facebook, Twitter etc…You know how to get hold of me.

I will be posting my commitment Dec. 1.

P.S. I know this is the holidays. If you are really strapped for cash and can’t afford the $25 sign -up, you can still take part in the challenge.

Wouldn’t it be nice to start the new year with a little momentum.

Do the work, sit back and enjoy your medal with your favorite beverage!

Click here for info on the Puppy Rescue Virtual Run


Questions? I have them answered for you. Click here for Fitness Challenge F.A.Q.’s

5 Things You Need to Know About Foam Rolling

 Rehab 101: Rolling, Smashing and Stretching- An Introduction

Why is everyone laying on a foam roller?

Whatever happened to stretching?

What about corrective exercise?

Don’t even know what I am talking about?

Let’s get all this cleared up for you because honestly, I think a lot of people who practice rolling and smashing don’t know why they do it.

And if you aren’t doing it, maybe you should.

But for both of our sakes, do it right.


Fact 1: You are like an onion. You have layers.

You are like an onion. You have layers.

You are like an onion. You have layers.


I always thought anatomy was kind of gross. Beautiful in the way the body is designed but not particularly appealing to look at. So bear with me.

Looking at the diagram you should notice 2 things.

  1. You have layers of tissue. Skin, fascia, muscle, fat etc…that move independently of each other.
  2. You have layers of muscles laying over each other.

The fascia is like the casing on a sausage. It provides protection and keeps everything tightly wrapped.

In a perfect world all these surfaces slide without causing pain. This translates to flexibility, balance and pain-free movement.

Fact 2: You will do something in your life to screw this up.

I hate to be the one to break the bad news but the perfect flexibility a baby has or you may even have had as a kid is doomed.

And that is because our modern way of life is geared towards comfort and lack of movement.

  • We lie in bed
  • Sit driving to work
  • Sit at work
  • Sit driving home from work
  • Sit eating dinner.
  • Sit or recline watching TV
  • Lie in bed

That is a lot of non-moving for a body that is at it’s best when in motion.

So what happens when you live this lifestyle?

  • Muscles atrophy from lack of use.
  • The front part of your body is continually contracted making the muscles tight and short. This puts strain on all the posterior muscle groups creating an imbalance.
  • You lose strength and flexibility in your posterior chain (back, butt, hamstrings,calves).

This creates a situation where most clients who come to me have some sort of back, shoulder and knee pain.

The crazy part of this is that the pain has nothing to do with the back, shoulder, neck or knee.

Fact 3: You weren’t born with short muscles or one leg shorter than the other.

You have problem areas that are artificially shortening your muscles and most likely pulling on the pelvis to create the illusion of one leg being shorter than the other.

Chiropractors and orthotic salesmen make a lot of money off of this. And in truth, maybe, once in a great while, someone is born with a limb obviously longer/shorter than the other.

But think about this, you were just fine all your life. Now all of a sudden one leg is longer? Really? To me, this is one of the biggest con jobs people fall for.

I have found is that the issue can be traced to tight muscles pulling on the pelvis. Either the forces tilt your pelvis forward (anterior tilt) or one side pulls more than the other. In either case this imbalance leads to back and knee pain.

There are simple exercises I can do to show you how to fix this.

I have fixed the “One leg is longer than the other” syndrome in a matter of minutes. And no, it didn’t involve a chain saw. You guys have sick minds:)


Fact 4: Unglue the muscle/fascia and your pain will go away.

So let’s dig a little deeper here. When I talk about a tight muscle, often it is tight because an area becomes glued to the other surfaces. In my world we call this an adhesion. In your world it is a muscle knot.

So what is a knot? it is an area that either due to atrophy, trauma or imbalance has glued itself to the other layers so the layers can no longer slide.  Think of it as a traffic jam. This knot shortens the muscle length meaning it can never fully relax. Your body will also try and compensate so your other side may affected too. Nasty, nasty, nasty.

Here is the important part.

You are more likely to feel the effects of this knot where the muscles attach (joints) than the actual spot itself.

So pain in the front of the knee can be a knot in the quadriceps, not the knee itself.

Pain in the lower back may be a Psoas or hip flexor issue, not the lower back itself.

So to bring this discussion back to where we started….

  1. You want to learn how to roll and smash to discover adhesions.

  2. You want to roll and smash to unglue those surfaces so everything can slide.


Fact 5: You can’t stretch a pre-shortened muscle

This is a crucial piece of information you need to know. I intentionally put this at the bottom of the post to reward anyone who has made it down this far.

Let me put this as plainly as possible. If your muscles are all knotted up all the stretching in the world isn’t going to help you.


Because the problem is not that the muscle isn’t long enough. It is.

The problem is that when you have a spot where layers of muscle, fascia and skin glued together (what you would call a knot), the muscle is over-tired and over-stretched already.

Try this simple test.

Take a rubber band and stretch it as far as you can without breaking it.

Now hold it on one end and hold the other end in the middle. Can you stretch it as far as you could before? Of course not but that it what you are doing when you spend a lot of time trying to stretch a tight muscle.

It is pointless and even potentially harmful.

How my Online training can help you

I am not a doctor and I would never think to diagnose any medical conditions for you.

What I can tell you from experience is that most cases of neck,shoulder,knee, ankle and lower back pain can be helped and even eliminated with the right exercise program.

I have over 250 different exercises and stretches in my exercise library. Sign up and send me and email with an explanation of what is going on.

After I get a good idea of your situation, I can program some workouts into your phone customized to address those concerns.

As your coach, you can email me 24 hours an day with questions.

If you aren’t getting better, you should have a medical professional perform testing, MRI’s and X-Rays.

My philosophy is to avoid shots, surgeries and pain pills as much as possible.

I hate to say it but Doctors don’t always get it right and sometimes they don’t want to get it right.

Am I saying there are Doctors that perform unnecessary operations? Yes.

I have a client who had shoulder pain. The Doctor said, “Well, you are getting old, it is probably arthritis. want some pain pills?”

By rolling the tricep with a foam roller and doing a few simple stretches the pain was eliminated and a full range of motion restored.

So I am not saying I can do this for everyone but I am still surprised how effective foam rolling and smashing can be if you know how to do it.

Interested in my online training? Click here.



Customize Online Workouts

Customize Your Online Workouts


Did you know you can customize online workouts with M Factor Fitness?

Is that not cool or what!  It is simple and easy to completely customize your workout.

Note: These are workouts I designed myself. Don’t get too crazy swapping out exercises. I put them in for a reason.

If you are a member you know this but when you enroll in my M Factor Online training I will load a number of workouts on your phone app.

These include :

  • Warm-ups and Cool-downs
  • Get off the Couch 4 week Kickstart Program
  • 10 Minute Ab Workouts
  • Upper Body workouts
  • Lower Body Workouts
  • Quickie workouts that require little equipment and can done almost anywhere.

My Philosophy with Online workouts

I see a number of programs start off with ridiculously hard exercises that are wildly inappropriate for beginners.

You may think is it cool to try pistol squats even if you can’t do a 2 leg squat.

It isn’t cool, trust me.

I think some people even think it is a badge of honor to have their knees ache the next day to show how hardcore they are.

And if you want that type of adventure there are a number of programs that can get you injured within a short period of time, I am not going to be a part of that.

I like my clients to make progress so I approach things a little different.

We start by building a foundation. Once you learn and get strong with the basic exercises, we can add on harder variations.

That being said, I still do almost all the basic exercises listed. There are more than enough workouts available to you with different exercises to keep you interested. I guess what I am saying is don’t be in a hurry to try exercises you aren’t ready for. The clients I have trained that have made the most progress focus on perfect form.

I am also trying to make my personal coaching affordable and accessible to everyone.

To do that I need to keep things simple. In fitness simple is better. Always.

If you need help or have questions you can always email me. There are no exceptions to this. I am here to help you.

So back to the task at hand.

Why Customize Online Workouts?

customize online workouts with M Factor fitness










I see 3 reasons why you might want to modify a workout.

  • You don’t have the equipment.
  • You want a more advanced or more basic exercise.
  • You are working around an injury.


What is the Workout Library?

customize online workouts










The workout library contains over 100 exercises that I have shot with HD video.

As you can imagine, there is no way to put all these exercises into your workouts. It would take up a lot of memory and the your phone would slow to a crawl.

I have hand-picked all these exercises so you aren’t going to find any clunkers. But sometimes you may want to switch out a couple exercises for variety.

The best thing to do is play around with the app for a while. You can’t mess anything up and in case you do, I will help you fix it.

So watch the video and let me know what you think.

Not a member yet?

You’re kidding.

These are screenshots from my online training program. Become a member and see the videos in HD.

For the ridiculously low price of $10/month you can get access me as your personal trainer.

  • Free app download.
  • Membership to my private Facebook page.
  • Access to a bunch of workouts all with HD video, descriptions and pictures.
  • Fill your calendar with workouts in the app.
  • Customize workouts. Switch out exercises from my library of over 100 exercises.
  • Ask me fitness/nutrition questions.
  • Be a part of a community.

Click here to learn more!





6 Minute Core Workout

 Get a great core workout in 6 minutes.

Impossible to get a core workout in 6 minutes you say? Okay, go and do your endless crunches and twists.

You know you really don’t have to.

Try this workout and become a believer.

The Basics

3 exercises, each done for 15 reps.

Repeat for as many loops as you can for 6 minutes.

It can’t get easier than this, at least to describe.

The harder you attack the workout, the more you will get from it.


M Factor Fitness Online Training

This is one of the workouts on my Online Training App.

What I did was take screenshots of the program to give you an idea what to do.

Members get this on their phone. All workouts include HD video along with descriptions.

If you like this workout and want to give my training a try, click here.

P.S. It is only $10/month. That’s about 30 cents a day!

Step 1: Set Your Timer for 6 Minutes

6 Minute Core Workout M Factor Fitness




Step 2: Familiarize Yourself with the Exercises

Quickie 6 Minute core Workout M Factor Fitness Online Training



Step 3: Do the Core workout

Sometimes the simplest workouts are the hardest to do.

As we say in Texas, hunker down and do it.

Step 4: Let me know what you think of this core workout.

I put a bunch of these short core workouts in my training for a couple of reasons.

  • When time is short, you need to have quick workouts.
  • You don’t need any equipment.
  • Don’t think. Just do.

If you want to get in better shape, consistency is the biggest factor. With my online training you will always have a workout handy!

For the ridiculously low price of $10/month you can get access me as your personal trainer.

  • Free app download.
  • Membership to my private Facebook page.
  • Access to a bunch of workouts all with HD video, descriptions and pictures.
  • Fill your calendar with workouts in the app.
  • Customize workouts. Switch out exercises from my library of over 100 exercises.
  • Ask me fitness/nutrition questions.
  • Be a part of a community.

Click here to learn more!

Quickie Workout #3C

Can I have 10 minutes of your time to kick your butt?

(Not including rest times)

Welcome to Quickie Workout #3C

No equipment needed. All I need is about 10 minutes of your time.

Impossible you say?

Are you up for the challenge?

The holidays are upon us and everyone is short for time. So it is always good to have a workout in your back pocket that you can do anywhere and anytime.

The Quickie workout series is available with my online training system. This is a free app download that includes different workouts for every situation.

  • Customize your workouts
  • Use the calendar to plan your workouts for the month.
  • See HD videos of every exercise.
  • Get access to me. The evil genius behind these workouts.

For only $10/month my online training is an absolute no-brainer.

Check it out here.


  • You have 5 exercises in a circuit.
  • Start your stopwatch.
  • Go through the exercises as fast as possible with very good to excellent form. Sloppy reps don’t count.
  • Stop and record your time.
  • Take a short rest and repeat 2 more times.

Beginners do 15 reps of everything.

Intermediates do 20 reps of everything

Advanced do 25 reps of every exercise.

Oh yeah, did I forget to mention that each round needs to be faster than the last?

What you need











The Exercises



Quickie #3C













The Exercises Explained

exercises explained






























These are screenshots from my online training program.

For the ridiculously low price of $10/month you can get access me as your personal trainer.

  • Free app download.
  • Membership to my private Facebook page.
  • Access to a bunch of workouts all with HD video, descriptions and pictures.
  • Fill your calendar with workouts in the app.
  • Customize workouts. Switch out exercises from my library of over 100 exercises.
  • Ask me fitness/nutrition questions.
  • Be a part of a community.

Click here to learn more!

How To Schedule Online Workouts with M Factor Online Training



“Those who fail to plan, plan to fail”

Hey everybody, Coach Mike here. This may be the number one reason people fail to achieve their goals.

And we just can’t have that. Especially during the holidays.

If you are a member of M Factor Online Training you will be happy to know it only takes a few minutes to plan your month.

And it may be the most beneficial 5-10 minutes of your workout week.

That sounds like a big statement but trust me on this.

So let’s get to it.


Special Announcement: I am setting up the first month for all new members. After you sign up, let me know what you want to work on and what equipment you have/days you can work out etc… and I will program a month of workouts for you.



 Important Point #1: Always know what workout you have planned.

If you don’t have a plan you are going to either skip the workout or wing it.

I can spot an improvised workout a mile away and they never are pretty. I used to train a client at a private club. As we were training, I would see people wandering aimlessly between the bicep curl machine and the treadmill. Kind of like a Walking Dead. Except they weren’t killing humans, they were looking for ways to kill time. I am not sure which is worse!

My online training includes a bunch of workouts that are already designed for you and they are in sequence. All you have to do is drop them into the calendar.

Hint: Until you get familiar with the warm-up and cool-down exercises, include them in your calendar.

 Important Point #2: Plan the week, don’t go day by day.

Sit down at the same time every week and plan out what you are going to do. As you will see in the video, when you schedule a workout ahead of time you activate the reminder system. This way you get a notification everyday that you need to workout. Pretty cool!

Also, planning your workouts ahead of time will help you build mental discipline. The more you hammer into your head the idea of having workouts at set times, the more likely you are to do them.

That being said, things will come up from time to time. if that is the case, just tap on your workout and reschedule it. No worries.

 Important Point #3 :Do what you can, not what you think I want to see.

  • Did you know I can see your calendar?
  • Did you know I get a message when you either complete or miss a workout?

Well, now you do. So don’t program a ton of workouts on weeks when you are going to be running around like crazy.

This is your workout. I understand that some weeks are more hectic than others. I would rather have you put in fewer workouts and complete them than put in a boat load full and miss most of them.

Success in fitness is based on completed workouts not missed ones!

Final Important Point: Ask questions!!!

Let’s be honest here. I do have a bunch of clients so I am not waiting around for someone to email me a question. But on the other hand, if I don’t hear from you I have to wonder what is going on. You are not bothering me if you have a question or concern. I want to hear from you.

I feel my online training is the best online personal training out there but it doesn’t work unless you use it.

There are no silly questions.

I will always have time to answer your questions and will do whatever I can to make sure you are successful.


So watch the video and take time to set up your month.

You can’t mess anything up so go for it.

Not a member?

Check out my online training here.

Questions To Ask A Personal Trainer

Looking for a Personal Trainer but Don’t Know What to Ask?

Let me give you some ideas

(along with my answers so you can learn a little bit more about me.)

Beware of Personal Trainers with fuzzy helmets!

Beware of Personal Trainers with fuzzy helmets!

Personal trainers intimidate people.

I think it is because of the nature of our business. When you meet a personal trainer, you are usually not at your best.

Most of my future clients are down on themselves and feeling a little embarrassed they need to hire a personal training to get them in shape.

They don’t like the way they look or feel and they know they need to do something about it.

Stepping into a gym or meeting with a personal trainer is a weird, alien concept for a lot of people.

I get it. What other profession has this many stereotypes?

  • Big mean steroid guy trainer.
  • Arrogant personal trainer in tank top looking in the mirror more than he looks at you.
  • Mean woman personal trainer stereotype.
  • Beach bunny personal trainer stereotype.
  • Fat guy eating a hot dog with a mustard stain over his “Personal Trainer” logo.

I have seen them all. Yes, they do exist and they all seem to be in no short supply.

Luckily there are a number of us who take this profession seriously.


So don’t get intimidated. Most of us are not judgmental and we honestly want to help you.

So with that in mind, here are a few questions you should think about asking.

I pulled these from an interview I did recently.

What advice would you give a client looking to hire a personal trainer?

Don’t base your decision on price. You are making an investment.

If you want a high return on that investment, then talk to a few trainers and go with the one you feel knows how to solve your problem.

The difference between rates with trainers isn’t that much to begin with.

There are very good reasons some trainers try and get clients based on price.

What is Your Fitness Philosophy

Work hard and have fun with your life.

Don’t be the person sipping warm water and eating carrot sticks in the corner while everyone else is drinking wine and eating real food!

Michael Medvig-personal trainer

Things I will do for a cold beer!

Hopefully you can relate to this. Many of my clients tell me,”I wish I had called you a long time ago”. I joke with them and tell them that nobody every calls me first!

I think it is human nature. Most people need to get in shape and start with the least expensive option. So maybe it is a diet from Facebook, joining a bootcamp or buying a DVD.

And for some people that works…for a while. Most of my clients…in fact all of them have tried those methods and found themselves frustrated with lack of progress and/or injured.

That is where I come in. Combine my in home training with my online training and you have a comprehensive system for re-shaping your body. Fat loss is a by-product of getting healthy.
1. We need to fix joint pain and movement issues with corrective exercise.
2. We need to find an eating pattern that you can live with.
3. We need to work on flexibility and mobility so you don’t get injured.
4. We need to to get you lean and strong.

You won’t be successful with #4 unless you work on #1-#3.

That is why I have been selected as Trainer of the year in Parker for the last 3 years.

best personal trainer 2016

By the way, I come to you. If you have equipment that is great. If not, not problem. I always carry a bunch of exercise stuff with me.

If this sounds good, give me a call and we can schedule a free 30 minute consult to see if this is right for you.

What do you enjoy about your job?

The most enjoyable thing about what I do is show people that they are a lot better than they think they are.

People come to me and they are at a crossroads. Some lack confidence, have body issues, a lack of self-confidence and are generally at a low point.

Getting in shape is more about changing the way you think than the actual exercises.

Exercises are exercises. You can find them anywhere on line.

Although I see some truly awful ideas, most of the workout programs will produce some good results.

The key is not finding the right workout.

The key is working with a coach that can unlock or breakthrough those things holding you back from achieving success. That is what I enjoy about my job.

How did you get started in this line of work?

Fitness coaching is one of the few professions where you can help change a life.

I started out as the most unlikely candidate to have a career in fitness. I was a tall, gangly, goofy teenager with asthma.

Life sucked and I thought getting bigger and stronger would be a solution to my terrible life. And it was but it wasn’t easy.

Along the way I have made every mistake in the book and fallen for almost every scam. But I learned from it.

I was never a natural athlete. Everything I have I had to work for.

I am not this stud who was born with a six-pack from the womb. I have studied the science of getting in shape and really what it means to be in shape.

In fact, I am still learning after 35 years of working out. I think that makes me relatable to my clients in a way a lot of trainers aren’t.

So in a way I feel obligated to help others.

What type of clients do I work with?

small group personal trainingClients are 30 to 75. I actually prefer working with older clients because they are less concerned with looking good than feeling good. The one thing I have learned is that fat loss is a by-product of getting in shape. If you can’t move well, you will never be able to do the work you need to make a meaningful change in the way you look.

What support do you offer?

The biggest reason people don’t reach their goals is a lack of consistency. That is why I developed my online training system to help clients when I am not there. For only $10/month (yes that is only .32 a day) you get full access to my exercise library, workouts, workout calendar and more. It is just another tool to help you stay on track. Click here to find out more about my online training.

What is the typical process of working with a new client?

1. I offer a free 30 minute consultation. This is not a sales pitch. This is an opportunity for us to talk and see if this is a good fit. I can only train so many people. I need to make sure that the potential client will be a good fit for me and is comfortable with my training style.
2. We set goals. Realistic goals.
3. I look at body mechanics and work up a plan to make sure you can move without pain.
4. We look at eating and come up with a plan that you can follow.
5. We start working out and track the progress.

What is your pricing?

$55 an hour for one-on one.
$70 an hour for groups of 2-5 (everybody splits the cost. Not $70 apiece)
$10/month for online training

What things should a prospective client think about before hiring a trainer?

The number one problem is that people think there is a shortcut to getting in shape and losing weight.

There are more effective ways than others but even the most effective method demands effort, consistency and time.

The second problem is that the general public thinks all trainers are the same.

The truth is we are all wildly different in our approaches.

Just because your prospective trainer looks good in a tank top doesn’t mean they know what they are doing.

The third problem is that most people I meet are filled with misconceptions about fitness.

Either they are still living in the eighties or they repeat stuff from infomercials.

The science behind fitness has changed drastically so all I ask is that you have an open mind to some ideas that may not make sense to you.

Describe a recent project you worked on.

My greatest project is myself. If anyone thinks they have this fitness thing figured out they are lying to you. I am a strength guy but I can also run half-marathons and complete Spartan races. I do this to challenge myself and see if I can do it. I would urge everybody to fire up their imaginations and sign up for something that will challenge them. A little fear is a great motivator to make a change.

If you would like to find out more about my in home or online personal training, click here.


Why Meal Plans Suck and What You Can Do About It.

I can’t help but cringe every time I see a diet or meal plan being advertised.

Here I go on another rant but I can’t help it. We are heading into a season where marketers will do their best to plump you up only to turn around and sell you a solution to de-plump you.

Isn’t that something!

Call it what you want, a metabolic center, a diet center, weight loss .. it doesn’t really matter. The common denominator is they confirm that you need to lose weight, sell you an expensive meal plan and an even more expensive cart full of vitamins, supplements, detox B.S. that you “need” to take to make the diet more effective.

“Well, you can get results with the meal plan alone but if you are really serious you need to take these over-priced supplements, herbs and whatever other crap we think we can sell you. You are serious about making a change aren’t you?”

We have been conditioned to “make a new start” by throwing out food and coming home with bags of ultra healthy food and an armful of vitamins.

But does this really work?

Not really. A lot of my clients ask me for meal plans and I could easily get some software and print out a grocery list. In fact I used to do that for free. I would print out a 20 page menu with grocery shopping lists, nutritional values and recipes. While everyone was impressed, not one person used it. And it was not because they were lazy. It just got too complicated.

 The fitness industry knows that slick marketing that promotes the easy solution will always sell.

I always joke that fitness coaches are never the first choice for someone wanting to get back in shape. My clients usually try all kinds of silly crap before they realize they need a professional. Listen, I hear you. I will do everything I can to fix a plumbing issue before calling a plumber.

So since you are reading the rantings of a professional trainer, let me share this with you.

In my opinion there are only three parts of any meal planning system that bring results.

  1. Portion Control

  2. The elimination of processed foods.

  3. More protein.

That is it. All the rest is pure profit dressed up as cutting edge science. All the vitamins and supplements in the world may get you a 5%-10% increase in results. But 80% of your budget will be spent chasing that 5% to 10%.

The exception to the rule would be the high end athlete that has the money and time to control all the variables that go into the process of preparing for an event.

Example: A Bodybuilding who needs to drop to 4% body fat for the day of the show.

Example: An elite marathoner trying to fuel up for the big race.

These are trained athletes who are in tune with their body to a high degree and an investment in

The rest of us can relax because we are nowhere near that level. Myself included.

Here is an easy chart to help you.

I won’t charge you for it but if you feel the need to pay, please make a donation to your favorite charity on my behalf.

For Women

For Women

For Men

For Men

As a coach with Precision Nutrition, I am happy to share this with you.

So let me lay another fitness nugget on you.

Fat loss should be a by-product of your training not the main goal.

Check out this story. A while back I decided to do some networking with some diet centers. It seemed like a good pairing. Clients are getting their nutrition taken care of so let me help them with exercise and fixing any muscle/joint pains. Seems like a good idea, right?

All the places I went to informed me that you don’t have to work out to get results with their system. Huh?

That is why most people are doomed to failure.

Spend a bunch of money, stay with their system as long as you can until you quit.

Gain all the weight back and blame yourself for failing.

The real truth is that they set you up for failure. Either your liver will give out from taking all those pills or your bank account will.

So enough of those clowns, let’s talk about how to get the odds in your favor.

Let me say this again, Fat loss is a result of you getting in better shape.

This is very different than what most people believe.

You don’t lose fat and get in better shape.

Do you see the difference? These are the same people who say, ” let me lose 10 pounds and I will start running again.”

No no no no no no!

This is like looking at your empty fireplace and saying “give me some heat and then I will throw some logs on you”.

If you optimize your body, body fat will fall off without you thinking about it.

Wouldn’t that be a nice change?

If you are ready to work and put in the time you can change your life.

This is what M Factor Training is all about.

My clients get strong, lean and learn how to fit nutrition into their lifestyle. Let’s face it, that is the only way you are going to be happy with yourself. Here is another strange (to me) concept. Someone who has to starve themselves to lose 10 pounds. He/she will never feel happy because they know the moment they lose their discipline the weight will come back. Counting calories, passing up on dessert and making other terrible sacrifices like not going to happy hour is no way to live. Again, just my opinion.

Whether you are an in home client or someone who has joined my online training program, (ridiculously cheap at $10/month), I will teach you theM Factor way of getting in shape.

Most people don’t mind working hard if they see the results.

If you agree with this, you are a good fit for my coaching.

Here are the steps to getting back in shape. You can’t skip any of them.

  1. Fix existing injuries, imbalances. If you don’t, you will never be able to train consistently without getting injured and you will never see your full potential.
  2. Change the way you think of yourself. You aren’t a dieter. You are an athlete in training.
  3. You have food issues/body image issues because of something much deeper that you have to work on and sort out.
  4. Getting strong is good. You can never get too strong.
  5. Learn how to optimize leverage and move with good mechanics. This is the key to minimizing injuries.
  6. Volume is your friend. Always try and do more.
  7. Adequate sleep is the best way to make progress.
  8. You can diet for a short time but you can eat sensibly all your life.

Work hard so you can enjoy your life and get out of this crazy diet/gain weight/diet/gain weight cycle.

If you are interested in learning more, please go to my homepage.