Half-marathons terrify me and the best ultra-running documentary.

In this episode I confide my darkest fears to you about running half-marathons. I also talk about the Bigfoot 200 documentary by Kerry Ward. best ultra running documentary of all time? You decide. https://youtu.be/MRZF3ZIftMA .

Check it out.

http://mfactorfitnessandnutrition.com

http://facebook.com/mfactorfitness

http://bigmanruns.com

Big Man Runs.Com Episode 3: To Hell with Technology, Go Run!

My “racing” season is about to hit full force and I am freaking out. Half-marathons, Spartan races etc… In the process I am going out for runs like I am packing for a 2 week vacation. This week it all came to a crashing halt and i began to realize the true spirit of running. Have a listen, see what you think.

http://bigmanruns.com

http://mfactorfitnessandnutrition.com

 

Personal Trainers Say the Darndest Things Part 2

Here is the second installment of me taking questions from trainers who are asking basic questions on Facebook. Credit to them that they care enough to reach out for help. Too bad they got bad answers to the questions. So I am stepping in to make things right. As time permits I will put the answers in writing.

http://mfactorfitnessandnutrition.com

Http://bigmanruns.com

 

M Factor fitness

M Factor Fitness Online Programs

Questions about  M Factor Fitness Online training?

Let’s get them answered.

Is it really only $10/month?

Yes

How does it work?

You sign up via Paypal and download the M Factor Fitness app on your phone (or you can just log in through the website with your computer).

Here is what it looks like.

M Factor Fintess Online app

 

 

 

 

 

 

 

 

I will send you an email with your password when I get your account set up.

Click here to sign up!

What Online Programs Do I get?

To make this affordable, I have devised a number of workouts to cover almost any goal you want to accomplish. You can always go in and delete workouts, change the exercises or create new workouts from my workout library. You have unlimited freedom with my training but these workouts are a great place to start.

P.S. I am a pretty nice coach. Let me know what equipment you have and what your goals are and I will get everything customized for you.

No extra charge. See, I told you I was nice!

These are all subject to change but I wanted to give you an idea of what you get when you sign up.

Online Program 1: 10 Minute ab workouts

10 minute ab workouts have a built in timer and are designed to hit all areas of the core. Hint: #1 is easier than #6. It is progressive.

10 minute ab workouts

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Online Program 2: The” 4 week get off the couch”

The “4 week Get off the Couch” are 4 progressively harder full body workout designed to gradually get you back in the game.

Do Workout 1 three times a week the first week, then workout 2 the next week…you get the idea.

online workouts

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Online Program 3: The Balancing series

The Balancing series is an add-on workout you can do anytime. For best results pick 2-3 exercises and do 2-3 sets barefoot.

Online Program: Balancing

Online Program 4: Quickies

Quickie workouts are ugly, intense workouts when time is short and you have limited equipment. Great for hotel rooms while you are traveling or anytime you want your butt kicked.

Quickie Online programs

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Online Program 5: warm-ups, Cool-downs and Stretches

Warm-ups are to be done before the workout.
Cool-downs are done after the workout.

Online programs stretches

 

 

 

 

 

 

 

 

 

 

 

 

Online programs cool-downs

 

 

 

 

 

Bonus online programs

I have a custom library of over 200 exercises for you.

online programs

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  • Kettlebell exercises
  • Dumbbell
  • TRX / Bands
  • Free weight

You can go into any workout and replace exercises or even create custom workouts.

How to customize Your Online Workout

Setting up Your Calendar

Hopefully this helps answer your questions. I designed my online training to be simple, affordable and most of all, effective.

Need a little more help???

Apply for membership in my VIP online training which is the ultimate in online accountability.

Click here for details.

 

Calories 101: Can you lose weight counting calories?

Calories are the theme for podcast #140.

It is timely because this is February 28th. I have a funny feeling that a number of people who had great expectations for losing weight this year have given up.

Don’t give up. Just try a different approach.

Why should I listen to you about nutrition?

  • I have certifications out the wazoo for this very subject.
  • I have a solid track record with my clients for weight loss.
  • I am not trying to sell you anything.

Here is a brief summary of the podcast.

I would love to have you as a subscriber on Itunes. You can find me here at https://itunes.apple.com/us/podcast/m-factor-fitness-funkcast/id736197825?mt=2

Is a calorie a calorie?

a bunch of calories!

Yes, there have been many studies that prove, at least for weight loss a calorie is a calorie. A number of studies have people losing weight eating anything from McDonalds to Doritos and losing weight. The key is that they measured portions.

When is a calorie not a calorie?

Even though you can lose weight by eating junk food, you will pay a price in the end. Junk calories have little to no nutritional value.

Who should count calories?

I think everyone should get a good idea of how much they should be eating. Don’t go down that rabbit hole of tracking everything you eat. Personally, I would rather get poked in the eye with a sharp stick than write down everything I eat. I just don’t have the temperament.

Can you accurately measure how much you should eat?

Please don’t ask me exactly how much you should eat. There are way too many variables. Instead, get the big picture and get close. In the calorie game pretty good is good enough.

How do you figure out caloric intake?

Here is an easy formula I learned a long time ago. It is more accurate than a lot of the software out there.

Terms

Weight– how much you weigh.

RMR– resting metabolic rate. How many calories you burn without moving.

Activity Factor- How many calories you burn per day moving around. Be safe and use 1.3.

Workout calories– how many calories you burn working out.

See, I told you this would be easy.

Women’s formula for daily caloric intake.

Your weight x 10. Example 150 x 10= 1500 calories per day RMR

Add in your activity factor which is almost always 1.3. 1500 x 1.3= 1950 calories.

Figure out approximately how many calories you burn exercising per week.

4 workouts at 400 calories= 1600 calories per week or 228 per day.

Add that to your total and you have a good estimate of your daily caloric needs.

In this case we are talking about 2178 calories.

Men’s Formula for daily caloric intake.

These are my numbers. Last body fat test I was at 11%.

Your weight x 11. Example 245 x 11= 2695 calories per day RMR

Add in your activity factor which is almost always 1.3. 2695 x 1.3= 3503 calories.

Figure out approximately how many calories you burn exercising per week.

Running 20 miles per week at 180 calories per mile = 3,600

4 workouts at 500 calories= 2,000 calories per week.

Add both together and you get 5,600 calories /7= 800 calories per day.

Add that to your total and you have a good estimate of your daily caloric needs.

In this case we are talking about 4303 calories per day.

What do these numbers mean?

Eat that many calories and you will stay the same weight.

Eat 300 more calories pr day to gain weight.

Eat 300 less calories to lose weight.

If you have any of the following symptoms:

  • Trouble losing weight.
  • Trouble sleeping.
  • Irritability.
  • Poor memory
  • Constantly sick

There may be a very easy cure for you. Eat more.

If all this is too much of a bother, just go with this.

Eating Plan for Women

Eating Plan for Women

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Eating Plan For Men

Eating Plan for Men