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?


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.


What Are The Dangers of Crossfit?

What are Some of the Dangers of Crossfit?


Choose your weapon. 45, 55 or 70 pounds of pure fun!

I recently received this question and the person deserves a fair and honest answer on how dangerous Crossfit is.

Before I do that, let me make this statement.

  1. I like any discipline that uses barbells, kettlebells and other weights. That includes Crossfit.
  2. Crossfit has done a huge amount of good bringing a greater awareness about strength. Especially to women.
  3.  Crossfit isn’t any more dangerous than some personal trainer goofball showing you how to work a pec-deck at 24 hour fitness. In fact if you take the time to do it correctly, it is a great way to get strong and very fit.

But I do consider it flawed. Here is why.

 One of the selling points of Crossfit is that they want to get good at everything.

So a typical workout…well there aren’t typical workouts. Every day is different so you don’t get in a rut.

But doing the same movement over and over is the only way to get good at it. It takes thousands of reps to hone your form.

You have couch potatoes (no offense meant) stepping into a world that may throw gymnastic moves, kettlebell movements, Olympic lifts and power lifting at you in the same session.

How are they supposed to get proficient in all these exercises?

Consider this.

  1. The biggest danger with Crossfit is that they ask you to do complex, intricate movements as fast as you can. Olympic style movements like snatches and clean and jerks take years to learn properly. And they only do 1 rep.
  2. Crossfit asks you to do high volume reps with exercises that are aren’t suited for high reps. Let’s talk about deadlifts, cleans etc… Again, these are traditionally low rep movements. They take a lot of coordination, experience and strength to execute.

I have no problem with the crossfit exercises, even the kipping pull-up.

My issue is what they do with them. Very few people can do high rep movements with a challenging weight and maintain proper form.

Especially when you are doing a series of movements for time without breaks. To do that you have to already be highly conditioned.

More than that, you need to have the experience in your mental game to know how to budget your energy and strength.

The Crossfit athletes you see on tv are gifted athletes that have come from a disciplines like gymnastics or olympic lifting that translate well to the sport.

They have the flexibility and the understanding of body movement. They also know how to manage their heart rate and when to back off.

That is very different from the average person who is sedentary, lacks power and flexibility.

So how do you get that flexibility and experience?

In a perfect world that person steps into a crossfit box and the trainer puts them in a class to learn all these separate movements. When they are ready, they can participate. That may take months or years.

I am talking about just doing the lifts properly without tying them into a workout.

The problem is that the client doesn’t want that.

This is an instant gratification society.

They want to see how fast they can go.

They want a workout even though they can’t do they can’t do the exercises right.

They want to sweat and be beaten down.

Why don’t you just “fake it until you make it?”

I have been training people for over a decade, you can’t just “wing it”. Some clients pick up movements quickly. Others don’t.

If you want to get good at crossfit. And by good, I mean not being a menace to yourself, it will take time.

In addition to the workouts…

  •  Watching video time.
  • Stretching, rolloing and smashing time to gain flexibility and repair old injuries.
  • Personal one-on-one training time for the complicated movements.

No problem, they can teach me. The owner is in really good shape.

For $40 a month????

Crossfit is no different than stepping into a gym.

There are good owners who care and create a culture of learning and helping.

Then there are the owners that are just looking after the bottom line. The teaching at some of these boxes is atrocious. Just as the personal training is at a lot of gyms.

Don’t believe me? Go on a site like Flickr and look at some of the crossfit gyms posting daily pictures. You tell me how many of the clients are doing the exercises correctly.

The risk of injury doing sets is a lot lower than the risk of doing a high intensity circuit…if you don’t know what you are doing.

Even if the owners know what they are doing, do they have the time to personally coach each individual? No. Your $40/month can’t possibly cover that.


You have people doing exercises they don’t know how to do as fast as they can racing against a clock.

Where could the danger in that be?

If you would like help learning some of the exercises they do at Crossfit, find a trainer that can train you in olympic lifting, gymnastics etc…one on one.

If you would like something a bit safer but I think is just as effective, check out my online training by clicking here.

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!

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.

Workout of The Week: Superset Madness

Workout of the Week #1 Superset Madness

Are you in the mood for a hard workout of week?

A Workout of the week or WOW is not for the weak.
 This one is from my online training program and it is a doozy.
I am going to give you an idea what to do based on screen pics.
Members get this on their phone with HD video and a full description of each exercise.
Oh yeah, it is only $10/month. Click here for more info.
First off, you need an interval timer.

What is an interval timer you ask?

Basically the interval timer keeps you moving. Work on the ding and stop on the next ding. Don’t worry about counting reps, just go for it.

For some of my workouts I build a timer inside the program so you can click and go.

This workout of the week is simple, yet hard to add a timer in so you will have to download a HIIT (high intensity interval timer).

The good news is that they are free to download.

The other good news is that they all work the same.

You want to program the number of sets.

In this case you are doing 3 sets of 2 exercises, then taking a break.

So we are talking about 6 sets.

Program work time.

Beginners start with 40 seconds, intermediates use 45 seconds and hardcores use 50 seconds.

Program rest time

Beginners use 20 seconds, intermediates use 15 seconds and advanced use 10 seconds.

The workout explained

The workout consists of 4 mini circuits. Do each circuit 3 times then move on to the next.
Your first group of exercises is dumbbell presses followed by squats.
Then you have alternating lunges and dumbbell rows…get it?
This is a sample of the workouts I do with my clients and the workouts you can get on my online training program.
If you are a member, you can go in and substitute exercises with my exercise library which has over 200 exercises.
My online training features a free smartphone app download that has HD videos and a built in timer that will show you what exercise to do and automatically switch to the next one.
workout of the week

Pretty cool for just $10/month. Check it out at http://mfactorfitnessandnutrition.com


Online training

Exercise Descriptions

The actual workout on your smartphone includes HD video and a Built in Interval timer.
You also have the ability to customize your workout by substituting exercises.
online coaching
Online personal training

To learn more about how to become an M Factor Fitness Online Member Click Here.

Interval Training Now Available on M Factor Fitness Online Personal Training!


M FactorFitness Online Interval Training!

Well, to be honest we had interval training before but it was clunky. You had to switch from my app to your HIIT timer. Not the ideal situation.

But check out what you can do now!


INTERVAL TIMER. The advanced interval timer features a countdown timer for each individual exercise, and a timer that counts down the rest of the total time in the workout. The timer incorporates the exercise videos right into the workout, so I can create a highly customized interval routine by being able to specify the exercise duration and rest time.

The video for the next exercise becomes available as you go through the workout. If you click to watch the video, the Interval Timer will pause until you’ve finished watching the video, then it will automatically resume.

VOICE-OVER. Need to know which exercise is coming up next? Let your device tell you! The voice-over feature will announce the names of the workouts and the time left on the clock, so that clients no longer have to keep looking at their mobile app to follow the interval workout.


Still ridiculously cheap at only $10/month.


Castle Rock Stair Climb

WOW Workout Of the Week #3

Castle Rock Stair WorkoutWelcome to one of the greatest wonders in Colorado.

People speculate who actually built these ancient stairs. Aztecs? Perhaps. Egyptians? Maybe. The little people of Stonehenge?

Whatever mysterious race built these stairs, they had great cardio. And you will too if you do this workout.

Where: Phillip Miller Park, Castle Rock Colorado

These stairs are easy to find. Go down 1-25 and exit plum creek. Head west and this will be on your left side.

What: A 200 step stair climb.

The good news: You won’t feel the first 40 steps.

The bad news: You will have 160 more to go.

The workout is simple. Walk to the top, take the winding path down and repeat.

I do this workout as 5 loops with no rest.

Do this once a week and you will see great cardio improvement as well as leg strength and endurance.

Quick Facts:

5 laps equal 3 miles and will probably take you around and hour plus.

At the top of the stairs my heart rate was at 160 bpm. If you don’t know, that is close to max.

My Adidas running app said I burned 387 calories.

So if you have never done anything like this, please take it easy.

These stairs are unforgiving and your heart rate is going to skyrocket.

Legal disclaimer:

Please use common sense. I am talking about an intense workout for people who have a good level of fitness. if you haven’t done a lot of cardio, this may be too hard. Try it and take breaks or better yet, just walk up and down the path for a couple workouts until you can handle the stairs. Use your head.

A long way down!

5 Ideas to help you on your conquest

1: Pace, Pace,Pace.

Your goal should be to make it to the top without the dishonor of stopping. That is it. You will have plenty of time to catch your breath on the way down. Start too fast and things are going to get ugly, very quickly. I would hate for you to lose your balance, trip and fall into a cactus. Start slow and pace yourself.

2. You don’t have to climb 200 stairs. You just have to climb one stair at a time.

Don’t let the big picture freak you out. Yes it is a lot of stairs but it is very doable. The stair numbers are engraved every ten steps to help you keep track.

Another method is to look off to your right and ignore the numbers.

I have tried both methods and both seem to have good psychological benefits.

All I know is don’t look up!

3. Take the path down instead of walking down the steps.

Going downhill is a lot harder on your knees than going up. If you are light and springy like a gazelle, it may not be a problem but at 240 pounds I land with a lot of force. One of my objectives (and it should be yours too) is that training is not competing. I want to work on leg strength and cardio but I don’t want to wreck my knees doing it. The path down is fairly challenging because it is uneven and steep in parts. This is enough to work on your knee and ankle stability without blowing them out.

If you really want to go down the stairs, have at it. It is a great way to make an intense workout even more intense.

4. Remember that this is as much a mental workout as a physical one.

If you are in decent shape, your body will be able to do this. Trust me.

The real enemy here is not the steps but your mind because you will be hearing that inner voice chatter all the way up.

There are a couple ways to negate that inner voice.

  • Listening to music seems to help.
  • Tell the vice to shut up, you are not going to stop.
  • Keep it positive by celebrating every ten steps. “Cool, I am halfway there and going strong!”


5. Don’t Eat Too Much

Somebody did not follow my advice.
Not me







Bonus Tip:

If you want to work the whole leg instead of just the quads, push off the step with your entire foot, not just the ball. Yes, this is a little slower, but you will involve the glutes more, which is always a very good thing.


If you like this, take two-seconds and join my other social sites so you don’t miss a thing:

Facebook: http://facebook.com/mfactorfitness

Twitter: http://twitter.com/mfactormike

YouTube: http://youtube.com/mfactorfitness

Workout of the Week: An Advanced Full Body Circuit WOW#1


WOW#1 Workout Of The Week

Advanced Circuit training

I was in a mood to get down to business with my clients this week, so here is what I cooked up.


Advanced Circuit Workout



























What you will need:

A HIIT Timer.

Don’t have one?

Don’t know what one is?

No worries, they are free. Here is a video about the one I use and how to set it up.


What to Watch Out For:

You may notice that some of the exercises are for 45 secs while others are for 22 seconds.

  • For the 45 second exercises you do that movement for the whole time. Ex: Side Squats.
  • For the 22 second exercises, watch the timer and switch hands/.feet at the halfway point. Ex: Front raises

This allows you to use more weight and keep your form intact.


  • Set your interval timer to 45 seconds of work and 15 seconds of rest.
  • Don’t let your form get sloppy. I would rather you take short breaks within the set when you form starts to break down.
  • Do 3 rounds.

This is one of the workouts my online members get delivered to their phone every week along with preset programs targeting different parts of the body.

The member workouts have videos for all exercises and detailed descriptions.

If you would more info on becoming a member, click here.

Ready To Get Back In The Game?

Am I really the last person you want to see?

head shot

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

Have you tried…

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

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



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


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

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

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

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

So here are 2 ideas.

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

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

Contact Me

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


Podcast 23: 3 Things That Tank Your Training and The National Pro Grid League

Episode 23: 3 Things That Tank Your Training and The National Pro Grid League



Who in the heck finds new sports on YouTube? I do, that’s who and it is a good one. The NPGL is a new team sport kinda based on crossfit although they are not affiliated with it. The matches involve both men and women on teams lifting big time weights and racing against the other team. It isn’t on TV yet but you can check it out for free at www.npgl.com or on YouTube. I believe NBC will broadcast the playoffs.

I am a friend to all strength sports and this one is really fun to watch, so check it out.

Next I ramble on about three things that tank most beginners trying to get in shape. In all fairness, these things tank a lot of people so don’t take it personally. Here are the 3 things and they really are intertwined with each other.

1. Not Jumping in.

I am not going to tell you anything you don’t already know. Getting in shape is tough. Not to sound snide but movement and exertion come easier to some than others. This isn’t like brushing your teeth, there is a level of committment that is expected.

Fitness is not given, it is earned.

You need to be ready to jump in and surround yourself with good info and people who have similar goals.

2. Unrealistic Expectations

Many people expect to fail.

” Okay, I will give this exercise thing 2 weeks and if I don’t feel different….”

” I am going to lose 25 pounds in 2 weeks.”

” I will give this a try…..”

If you are not an advanced athlete I guarantee you don’t have realistic expectations. You are either thinking you can lose a lot more than you actually can or you are busy setting up a plan to bail if you don’t get immediate results. 

It doesn’t work like that. This is why it is good to talk to a personal trainer or someone who at least has been doing this for a long period of time. You need realistic expectations.

Fitness is not given, it is earned.

3. You need to adjust

Exercise programming and nutrition isn’t easy so don’t expect to get it right the first time. What you need to do is build a solid foundation of exercise and eating. From there you can fine tune to maximize your progress. You can only do so much with a crappy plan and if you are avoiding hard work, drinking and eating junk you have a crappy plan.

You will need to put time, effort and sweat into this. If an exercise isn’t working for you  change it. If you aren’t dropping body fat, change your carb intake. You should always be making adjustments and hopefully it is more fine tuning than complete overhauls.

You may have heard this before….

Fitness is not given, it is earned.


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Website: www.mfactorfitness.com.

Blog : http://mfactorfitnessandnutrition.com/blog/

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RBT Bands – Looped bands for speed and power training.