The 3 Things You Have Control Over

Getting Back in Shape: The Three Things You have Control over.


Are you getting a little frustrated with your workouts or lack of workouts?

Let’s take this back to the basics. You have control over three things when it comes to getting back in shape.

Your job is to minimize excuses and maximize workout time so you can get the results you want.

1. Time

Time is the number one excuse for not working out.

There are 168 hours in a week. At a minimum, all I am asking for is 3. That is 2% of the week. Is that too much to ask?

3 hours a week is probably the bare minimum you can get away with and still see change.

Can’t do it? Too busy?


Ask yourself one question.

“Is anyone as busy as I am and can still find time to work out?”

Simple question. The president of the United States makes time to work out. Are you busier than the president? In fact, the answer to this question will tell you a lot about yourself that you may not have realized.

The answer is obvious. No you are not the busiest person in the whole world. The cold reality is that there are people with more time to workout than you and a whole bunch of people with less time.

This leads to the next question, how do I make it work?

Let’s be honest.  You are probably wasting time each day with busy work. I do it all the time and it ticks me off. Unless I schedule it into my day, workouts tend to get pushed farther and farther back in the day. Last night I was on the elliptical at 10 PM. I really hate working out at night but every action has to have a consequence. I could have done it in the morning but the day just got away from me. By making myself work out at a time when I should be in bed, it reinforces the fact that I need to get this done earlier in the day.

I have trained early in the morning and found that once you get used to it, it may be the best time to train.

I trained a stay at home mom who had 4 young kids and she could always carve out time to do her exercise. I am not saying it was easy and I am not telling you the kids cooperated all the time but she had a calendar and she ran a her household like a business. Start with 30 minutes to 1 hour of exercise, 3 days a week and write that into your schedule. Don’t think it, write it down.

The correlation of time and getting in shape.

Please realize that if you want to lose 50 pounds, it will take x amount of workouts and x amount of time. We can actually sit down and chart out how many workouts it takes to lose a pound. Knowing that you can apply basic mathematics to your goals can be very assuring to clients. Conversely, the universe will not allow you to shortcut time and still get the results you want. It only works that way on infomercials.

Bottom Line:

Your fitness goals are going to require an investment of time. Get used to that idea and getting your workouts in won’t be such a chore.

2. Money

You can either throw a lot of money at your problem or try and do it as cheaply as possible. Neither method works very well. I am not saying that everyone needs a personal trainer because they don’t. What I want you to think about is the concept of “how much will it cost me to achieve x?” X is your goal or dream.


Just as you can figure out how many hours in the gym it will cost to lose 50 pounds, you can also put a monetary value on it.

“If I want to lose 50 pounds, what is the most effective use of my money?

  • It may be a personal trainer 3 times a week.
  • It may be a gym membership.
  • The cost of eating better quality food.
  • The cost of making a home gym.

Figure out the best to spend each dollar. There is a sweet spot here. Don’t go out and buy every piece of gym equipment in sight because you will probably spend 80% of your time with just a pieces of equipment. By the same token, don’t go without equipment because you want to save money. Cheap equipment is just awful to use. It will break, bend, warp and make working out miserable. You don’t have to buy a lot of equipment but whatever you buy, make sure it is good stuff.

The same goes for workout and diet advice. You can hire a coach, scan the internet or ask friends. There is a cost associated with each one. If you really don’t know what to do, invest in a trainer for a few sessions instead of wasting time trying to figure it out for yourself.

Bottom line:

There is a time cost associated with money. Improve your health by investing in equipment and knowledge. Effective equipment and knowledge will cost money but you will get a huge return on your investment.

3. Effort

I can’t argue that money and time are unlimited. They aren’t.

You are just going to have to deal with that.

The one thing you have an unlimited supply of is effort. This is a great thing because effort will make up for a lot of budget and time limitations.

league of their own

You can choose a crappy workout program, put in 100% effort and get good results.

You can choose to work out 20 minutes a day, apply 100% effort and get great results.

The only thing you can’t do is apply little to no effort and expect results.

Effort is the great equalizer in life. You don’t need a lot of time or money to see results but you do need consistency and a willingness to push hard.

Effort can buy you time while you figure out the most effective workout and nutrition plans.

Max effort will give you results when you are strapped for time.

Effort builds discipline. Discipline builds consistency and that alone will get you 80% of the way there.


Getting back in shape and staying in the kind of shape you want to be in will never be a static thing. As you go through life, the three variables of time, money and effort will change. Your training will have to adapt to the changes in your life. But at least you can use this as a framework to help keep you on track.

I hope this helps you. If you need a little more help, I am here for you.

Fill out the form below or give me a call to set up your free 30 minute consultation.


So You Started HRT: 7 Things You Need to Know.


Congratulations on starting HRT (Hormone replacement Therapy). Whether you are using pellets, shots or troches, you are taking the first step to getting your hormones back in balance. In doing so, you open up a door of possibilities that maybe you thought were closed for good.

So in this post we are going to go over some ideas and concepts for you that you may not have discussed at the Doctor’s office.

1. You won’t build muscle, get energy or change the way you look if you stay on the couch!

For most people, HRT really works well. Now that you feel years younger, it is time to start lifting weights. By weights, let’s include body weight exercises, barbells, dumbbells, TRX, kettlebells etc… If you have spent the last few years of your life wondering why you could never tone up or build muscle, all that is about to change. Increased muscle tone will increase your metabolism and speed up fat loss.

2. Get back in shape gradually.

When I train clients who are starting HRT, sometimes they have the idea that they can jump from the couch to a marathon. Partly because they feel so good and partly because they are anxious to make up lost time. Don’t fall for that. This is the time to have a plan and follow it.

Too much too soon will either lead to a quick burnout or injury. This is why it makes sense to work with a personal trainer who can help you get started.

3. You will be able to recover faster.

This is not a contradiction to point 2. As your hormones balance out, you will soon discover that you can recover from workouts a lot faster. So take advantage of that. Try and push yourself a little more each workout. The better quality of workout, the faster you will see results.

4. Don’t worry about what anyone else says.

Hormone Replacement Therapy still has a bit of a stigma. This is why I included the John Melton Quote at the top. I always thought that was strange. You can have someone on diabetes medicine because of their lifestyle choices and no one blinks an eye. You start taking HRT and all of a sudden you are messing around with forbidden fruit. Any criticism you get will most likely come from people who are doing very little to help themselves. You are doing the right thing. By taking care of yourself first, you will be better able to help your family.

5. You may be on Hormone Replacement Therapy for life.

This also freaks people out. The same people who will be on blood pressure or heart medication the rest of their life. HRT is a preventative therapy to keep your hormones balanced so you can avoid a number of the pitfalls of getting older. This is truly a quality of life argument. Given the choice, I would much rather be proactive with my health than get older and watch the ailments and medications pile up. That is no way to live.

6. In 10 Years, HRT will be the Norm.

Do you really think our generation is going to get old quietly? No way. We are an active generation and we are redefining what old is. You can either sit out on the sidelines and be miserable or give it a try now. HRT isn’t going away anytime soon.

7. HRT does not mean you can eat the same junk you were eating before and get results.

As they say in the computing world, junk in equals junk out. Don’t expect miracles or quick results if you abuse your body. Getting in shape has always required work and will always require dedication and work. No pill or shot will replace that. all HRT will do is remove the barriers preventing you from getting results from your hard work.

Make sense?

I hope that didn’t bum you out too much. The good news is that I work with a number of clients that can get excellent results by making moderate changes in their habits.


This is the new frontier of medicine. I work with a number of clients who have started HRT and really enjoy watching them take control of their life again. As a personal trainer, I can help you with the training, nutrition and corrective exercises programs to make sure you get the most out of your therapy.

If you have an interest or if you would just like to know a little more, fill out the consultation form below and I will be in touch.

It is a no obligation 30 minute consult I offer to see if this is right for you.


How To Stay Positive When the Going Gets Rough

Today we have a guest blogger, Caroline, who submitted a great article on how to stay positive when the running gets rough.

Please understand, it will get rough, so you might as well adopt a mindset to deal with this stuff.

If I could add three things to this excellent article.

Your goal should be the thing that drives you everyday to put in your work.

If it doesn’t, you may need to alter the goal so it does. I wish I could tell you what that is but it is different for everyone.

When the going gets tough, break things down into small increments.

I have broken down in races to the point where I am trying to run to the next telephone pole. Once you get there, pick another target. If a mile is 5280 feet, all you have to do is run 10 feet at a time. I like the idea of a mile at a time but don’t be afraid to break it down even further. It works.

Injuries, Injuries, Injuries

We all get them and I think it is important to mention that injuries are almost always a result of poor body mechanics over time. So if you have to take it easy for a few days, what better time than to try and figure out what happened. You can also start working on foam rolling, compression and other forms of rehab. Don’t feel sorry for yourself, use the time to get better.

Thank you again Caroline for your article. If anyone else wants to contribute, get in touch with me and we will figure it out.


when runing gets tough



How to Stay Positive When the Running Gets Rough

Running isn’t all sunshine and smooth pavement. While almost any long-term runner will tell you about their triumphs and successes, not so many will tell you about the bumps in the road. Some goals might frighten you. That’s ok. Challenges are part of growth, and getting through times where your motivation wavers will only make you stronger in the long run.

Yet to get through, you might need help or a strategy. This is why we’re here. Consider the following if you find your dedication waning:

See Your Goal and Never Waver

How many times have you told yourself “just one more mile” as you were nearing the end of your run? After that, how many times did you go that extra mile? I imagine quite a few.

The goals you set for yourself are meaningful and important. Visualizing yourself triumphant over whatever you were going up against is one of the best motivators for an athlete, and that determination can clear your mind of any negative thoughts that might make you stop running for the day (or completely).

This is especially important for those who are new to running or who are trying to get back into it after a long break. Once you stick to a goal for a few weeks, it will get easier, and you will be able to think of running as a great part of your morning routine (maybe you can replace coffee with it).

Make the Most of Distractions

Running in a sound void early in the morning can be calming to some or creepy and boring to others. For those in the latter category (myself included), some steady earbuds and a smartphone might make all the difference. You’ll want to find something that works for you, but you might want to try the following:

* Music is an obvious and common choice, and with the advent of internet radio and services such as Spotify and Google Music, you can get whatever tunes you want. You can also, of course, create your own running playlist to keep you going. Also, studies show some music improves your performance.

* Podcasts or audio-only versions of your favorite video series might also work, especially if they are workout-related or you don’t have to focus on it too much (I wouldn’t recommend audiobooks for running).

* If you don’t like the idea of using headphones, pay extra attention to your surroundings. Instead of thinking about the pain, think about the community around you and how it’s changing. Look at the gardens and front lawns of your neighbors—whatever attracts your attention.

If you’re going to be using your phone for your distraction, I would recommend a belt or armband to keep your device in place as well as some earbuds designed for running. You also might want to adjust your settings so that you can change what you’re listening to with a few touches. It might also be a good idea to install a Virtual Private Network (VPN) to protect your connection, which helps keeps any personal information safe.

Use Your Community

If you surround yourself with positive people, their positivity will influence you. Unless you try extremely hard (and I don’t know why you would), your mood will be buffered by those of your fellow runners. Accountability is a huge part of staying focused and on track, and being part of a running group or community, even if it’s just online, can make the difference between staying positive and giving up.

Only you will know the best community for your needs, but try to consider running groups in your town first. Alternatively, see if there are other fitness-minded individuals among your friends and look for ways to sync up your schedules.

Always Stay Moving

Of all the things that can happen to you as a runner, an injury is probably the most demoralizing. No matter how careful you are, you will still likely suffer an injury at some point. You will need to stay cooped up in the house (or at least relatively sedentary) for several weeks, which can be particularly frustrating on warm, sunny days.

To this I say two things:

* You might not be able to run or move around, but your doctors (probably) said nothing about going outside. Spend some time in the sunlight to keep serotonin levels up. Read a book on the porch, or take a calm walk in the park. Whatever keeps you outside, get to it!

* If it’s just a leg-related injury, there are other ways to keep yourself active. Tell your doctor you’re an active person and ask about what exercises and activities you can still do. If you see a trainer or also go to a gym, the professionals there also will be able to help you. In fact, they’ll be delighted to!

This also counts for those terrible days where you just can’t get outside. While you might not get the exact runner’s high you’re looking for, you will be able to get your blood moving and keep your body used to exercise, which is half the battle.

Whatever has got you down, don’t let it get you out. Your mindset is half the fight when your feet hit the ground, and a positive and confident attitude is your best defense. Do what you need to so that your fitness doesn’t suffer. You can do it!

About the Author:

Caroline is a lifelong runner who writes about both health and technology topics on a regular basis. She’s seen her share of ups and downs and hopes that these ideas let you keep your mindset above your struggles.

weight loss

The Most Important Weight Loss Tip you will ever get.

The most important, overlooked, never talked about weight loss tip is probably something you never thought about.

easy weight loss


There are a lot of articles of weight loss focusing on doing certain things.

  • Eat clean
  • Drink more water.
  • Exercise more
  • blah,blah,blah.

I am not putting down those tips because they are all part of the solution but they don’t get to the heart of the issue.

Most eating and diet plans will work. Why then, do most people fail to to lose weight?

You can’t stay on it.

Pretty simple but that is not the tip I have for you.

The tip is to align your eating with your personality type.

There is a great book called, “Better than Before: What I learned about Making and Breaking Habits” by Gretchen Rubin, that explores why we have trouble making habits that stick. It is a great book and I highly recommend you read it. Her premise is that you are born with a set personality that fall into four categories. We are all belong to at least one of the groups. So if your personality is set at a young age, it doesn’t make sense to try and be someone you aren’t nor does it make sense to try and do something that doesn’t line up with your personality. Trying to force a habit through sheer willpower is doomed for failure and will make your life miserable in the process. It doesn’t have to be that way.

Stay with me here.

All or Nothing versus Moderators.

Given a habit, you will be one or another.

All or nothing people have to be 100% in to achieve their goal. For example, the ex-smoker that knows if he/she has a cigarette they won’t be able to stop. So for them, total 100% abstinence from smoking is the only way they can be successful. My Mom is like that.

Moderators have a different approach. Being told they can never do something again fires off their sense of rebellion. They want the freedom of indulging every once in a while because they can do that without going overboard. Using the previous example, they may have a cigarette every once in a while but it isn’t a big deal.

Here is where it can get tricky. You can be an “All or Nothing” for one habit and a “Moderator” for another.

Here is an example from my life. You can apply this to weight loss.

Cardio- an example of  All or Nothing.

Arvade half-marathon



I don’t mind doing cardio, in fact I like it when I do it. However, it never seems to be a priority for me. In the past I had a schedule of running 3-4 days a week and I failed miserably at it. Something would always come up and I put it off. Not good, especially if you are getting ready to do some long and ugly races life the half-marathon in the picture.

I had to finally admit I was not a “moderator” when it comes to running. I am an “all or nothing”. So I created the 100 day Cardio Challenge for myself, which I am at day 99 of this writing.

Wasn’t that hard to do? Not really.

I set a baseline of a minimum of 30 minutes of cardio a day either running, on a treadmill, elliptical or bike.

I asked myself if that was doable and I thought it was. That is really all there is to it.

  1. Is this in your personality to commit to doing something every day?
  2. Don’t worry about the maximum requirements but are the minimum requirements doable?

If you can honestly say yes to both of these questions, you are good to go.

Did I ever not feel like doing it? Yes, but it would have been embarrassing to me to break the streak after a week or two. Once you get in the 40’s and up you have to ask yourself, “Am I really going to skip a day because I feel a little tired? If I don’t do this, how will I feel about myself in the morning?”

By the way, that is a great question to always ask yourself.

“If I don’t do this, how will I feel about myself in the morning?”

So in 99 days I have lost 15 pounds without intending to, Shaved 1:15 off my fastest mile time and am in the best cardio shape of my life. Not bragging, just saying this works.

The Elimination Diet- an example of moderation

weight loss tip


I have some allergies to food I didn’t know about that were causing massive inflammation in my body. So to get the inflammation under control, you do what is called an elimination diet which means you cut out all the food you like to eat for 6-8 weeks to heal the body.

In my case I have to eliminate:

  • Dairy (milk, cheese…)
  • Gluten (anything with wheat in it)
  • Legumes (beans, peanuts etc…)

Any this is a very hard way for some people to eat, including me. If you tell me I will never be able to eat a donut again, something in the back of my brain starts to rebel will sabotage the process. I know myself. Don’t tell me what to do. In talking with the Doctor, I asked if pretty good would be good enough. Say 90% compliance. He was okay with that and that was the key for me.

I don’t have to be 100%, I just have to be pretty good. My brain likes that idea.

I have given myself the freedom to go off plan every once in a while because I know I can limit the damage. If I am craving a jelly donut, I am 100 % sure I can eat 1 or 2 and not end up eating 6 or 8. Good enough.

Funny enough, I have been testing this out and I really am not craving those things anymore.

I have been on this diet for 2 weeks and have come to a couple realizations.

  1. Most of the time “that food” doesn’t taste all that great anyway.
  2. If I can smell it, sometimes that is good enough.

Here is an example, we are at this sports bar and I can’t find anything remotely gluten-free on the menu I want to eat. So I order a cheeseburger. Why not, I have been good all week. So the cheeseburger comes and I look at it. I smell the bun which has gluten. Not that great of a bun. Not that fresh and not really toasted right. Basically a very mediocre bun. Do I really want to eat that? Is this average,bland bun going to give me anything of value?

Nah, so I take it off and throw it to the side. Once the bun comes off, the cheese looks gross, so it comes off. Now I have a meal that fits the guidelines and I don’t feel deprived. Moral victory.

Bottom line on weight loss

The point is, I value having a choice in some areas of my life and I like not having a choice in others.

Figure out how to make the habit fit your personality and you have a greater chance of success.

Try and change your personality to make a habit work and you are doomed.

If you need a little help with this stuff, I offer online and in home personal training and coaching. Click here for more information or fill out the form below.



January Fitness Challenge- Operation Enduring Warrior

The M Factor Fitness January Fitness Challenge is here.

Operation Enduring Warrior 5K, 10K or Half marathon.

January Fitness Challenge


This was a run scheduled for Veteran’s day. They still have medals available so I thought this would be a good time to help these guys out.

Start the year off right. Set a good fitness goal for yourself and help out a worthwhile charity.

Virtual runs are scheduled for a set period of time but if they still have spots open, you can do the run anytime. Just sign up now to reserve your spot.

The January Fitness Challenge.

Part 1: Running

  1. If you like the idea, click and sign up here. Your choices are for a 5K, 10K or Half-marathon.
  2. You are now committing yourself to doing the run sometime in January. Congratulations!
  3. Once you complete the run (remember that you can run, walk, bike, skate or swim), log back into Virtual Strides and record your result.
  4. Wait for your finisher’s medal to be mailed to you.
  5. Take a picture of it along with you enjoying your favorite beverage of choice.

Part 2: Training

Commit to training for your run by telling me and the world how you are going to train.

Here are some examples.

These are ways you can measure your training. Put down what you think you can reasonably do.

Choose one kind of training and fill in your own numbers.

  • I will run 50 miles this month.
  • I will spend 20 hours on the treadmill.
  • I will walk at least a mile 25 days this month.

You can email me or put it on the M Factor Fitness Facebook page. Look under events for the January challenge.

I do these every month and I will be posting updates on how I am doing.

6 Solid Reasons You Should Do This Challenge.

You need a goal with a deadline.

Yes the holidays are over but it is cold and dark in most of the country. Force yourself to get moving again.

Long Slow Cardio Burns Fat

I realize High Intensity interval training (HIIT) is all the rage these days. Long slow cardio is under attack even though it shouldn’t be.

This is pure marketing. Anytime someone can sell you faster results in less time, it will get attention.

I am not saying high intensity exercise doesn’t produce results but consider this:

  • Long slow cardio is more relaxing.
  • It works on the oxidative energy pathway that relies on fat rather than carbs for fuel.
  • You can do it everyday.

You can inspire a friend to join you.

We all know somebody who is waiting for a reason to get in shape.

This virtual run challenge is the perfect opportunity because almost anyone can walk a 5K if they have a month to train.

Get in a habit

A question I get asked most often is, “How often should I work out?”

Then whoever asked the question regrets asking because the answer is “everyday”.

If you have something planned everyday, chances are you are going to miss one or 2 workouts in a given week. That is still 5 or 6 you got in.

Pretty good. Actually, very good.

Contrast that with planning 3 workouts a week.

Miss 1 or 2 and what do you have? Jack Squat.

You don’t have to set the world on fire every day. In fact, that would be a very bad idea.

Cycle your intensity of workouts. A classic way to do this is to alternate hard and easy days. Follow a hard workout with an easy run.

Support a great charity

Why pay money for a virtual run? I can do this anytime on my own for free.

Let me be blunt. No you won’t.

Once you sign up, you put skin in the game.

Once you state to the world what you are going to do, you have accountability.

I gladly sign up for these events because I know that once I sign up, I am forced to do it.

I like the idea that at the end of the month I will be in better shape and that I am helping a charity.

I will help you

If you sign up for the run and have any training questions, I will be happy to answer them for you.

  • nutrition questions
  • training questions
  • rehab questions

Where else are you going to get this?

So what are you waiting for? Sign up now and start the new year off right!


More questions? Click here for a post with Q&A. 

Operation Enduring Warrior

In honor of Veterans Day, support our nation’s wounded veterans by participating in the Operation Enduring Warrior virtual 5k/10k/Half Marathon. Run or walk your selected distance whenever and wherever you want to spread awareness and support the cause. All participants will receive a digital race bib and a 4″ bottle opener medal (the ribbon is detachable) in the shape of the charity’s logo, featuring a 3D-molded gas mask in honor of their Masked Athlete Team.


The Charity

Operation Enduring Warrior (OEW) is a veteran-founded charity whose mission is to honor, empower, and motivate our nation’s wounded veterans through physical, mental and emotional rehabilitation. OEW’s programs help participants overcome adversity and hardship through innovation, teamwork, and perseverance. This ultimately enables the lives of wounded veterans to go in directions they may have once thought were impossible. OEW is a 100% volunteer-run organization. Donations go directly towards operational support of the organization and its various programs such as Skydive Licenses, SCUBA Certifications, Athletic events (obstacle course and road/trail races, handcycle races, etc.), Public Speaking, Adventure Trips, Veteran Outreach and more. OEW’s “Warrior Christmas” event is coming up, which facilitates a visit to Walter Reed National Military Medical Center to spread encouragement and hand-deliver brimming Christmas stockings to recovering wounded veterans.

About the Mask:

OEW’s Masked Athlete Team are specially trained volunteers who support our wounded veterans with the physical and mental adversity of extreme athletic challenges. The MAT spends countless hours preparing and researching ways to successfully assist our wounded veterans in negotiating extreme athletic challenges. Past events have included obstacle course races, hand-cycling, 5k and 10k races, and half/full Marathons.

A portion of the proceeds from this virtual race (at least $5 from each registration) will be donated to Operation Enduring Warrior. For more information about this charity or to make a direct contribution, please visit



Why you need to push hard to build muscle.

Why you need to push hard to build muscle.

Push hard to build muscle

Why can’t I do weenie workouts?

Because you need to push hard to build muscle and make progress.

Yes working out is hard. Training is painful but you will get used to it. You may even like it!

So why do I ask my clients to give me 100% every workout?

The short answer is to break down muscle fiber and allow it to rebuild stronger.

The key is to work hard and smart, then recover.

The harder to understand answer is that it builds discipline and an ability to push yourself when you don’t want to.

Here is an analogy for you.

Two twins go to school. Let’s say both twins have the same IQ.

One gets C’s and barely makes it out of school. The other works harder, gets A’s and graduates with honors.

They can both say they graduated (completed a workout) but what has really happened?

The honor graduate will get scholarships, a choice of schools, better job offers and a better quality of life.

There may be some other factors involved but he/she have built a life around discipline and doing the things they don’t want to do.

The “C” student is glad to have graduated and now has to pay for college or look for a low-paying job.

The lack of work ethic has hurt him/her over and limited their choices.

So to answer your question, if you want limited results that are far below your potential, then just go through the motions.

My hope is that there is a fire deep down inside of you that wants something a little more.

Working out with weights is one of the hardest things you can do but the discipline will carry over and help you in all aspects of your life.

If you need help in figuring out what to do, I am here for you.

Check out my online training. It is everything you need to get in the best shape of your life.

All for the ridiculously low price of $10/month. Click here to learn more.

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.




Podcast 34: Why You Don’t Know What Your Brain is Doing and How to Fix It.

Episode 34 is all about the brain.

You would think your brain is on your side in making your life better, wouldn’t you?

Not really. I am reading a book by David Rock called “Your Brain at Work”. The book basically tells you why you fall into patterns and habits. This isn’t a self-help book as much as a tour guide of the inner workings of you brain.
And in this episode you see the inner workings of my brain as I talk about this and,of course, how this pertains to exercise and nutrition. Knowing this stuff can have a profound impact on your success.
We also start to cover the concept of strength and how to get it. It is very strange that this is such a foreign concept to people but strength is the groundwork to health.

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Podcast 27: A Hero’s Journey Part 2

Episode 27: A Hero’s Journey Part 2

Here is part 2 of a Hero’s journey. We finish up the discussion.

The idea is basically this: Stuff happens to you all the time. If you can put it in context then you can gain some control over it. If you don’t, then it can become overwhelming. 

In other words, if you have a problem in your life, turn it into an adventure. See the events as tests and do you best to overcome them. All in all I think this was a pretty good podcast. There are a number of articles on Joseph Campbell, Mine certainly is not the first.

We end with another short discussion about lab testing and how an unscrupulous supplement company (if any exist ha ha) could use bad science to make their products look good.


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Podcast 26: A Hero’s Journey Part 1

Episode 26: A Heroes Journey Part 1


This episode is a bit of a departure for the funkcast. Instead of rambling around for a half hour I concentrate of the Power of Myth by Joseph Campbell. Joseph Campbell studied and dissected the great stories of history and basically broke down the components that make story of heroes.

The basic idea here is that heroes go through a set number of steps to become heroes. We can apply this to our own lives if you recognize the opportunities. No we are all not going to blow up a Death Star but we can blow up our personal Death star. Does this make any sense at all?

If it doesn’t then you should give this episode a listen. it is a 2 part episode and I have to warn you I do assign homework .


Free 5 Day Fat Loss Video series:


Blog :


Online Training start for $1:

Get a free jug of Protein powder:

RBT Bands – Looped bands for speed and power training.