Episode 94: The Forgotten Episode

The Fitness Podcast about Fitness, I think.

 

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

 

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

Facebook: http://facebook.com/mfactorfitness



Twitter: http://twitter.com/mfactormike

Youtube: http://youtube.com/mfactorfitness

Questions, Concerns or Interested in Training with Me?

Fill this out and I will be happy to get back to you.

First
Last

Episode 101: Breathing and How To Intelligently Organize a Workout

My god, could there be a more boring title!

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

Hopefully you will because there is good stuff in here.

Proper Breathing Technique

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

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

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

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

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

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

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

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

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

How to organize a routine

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

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

Honestly, I have no idea why.

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

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

 

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

Facebook: http://facebook.com/mfactorfitness



Twitter: http://twitter.com/mfactormike

Youtube: http://youtube.com/mfactorfitness

Questions, Concerns or Interested in Training with Me?

Fill this out and I will be happy to get back to you.

First
Last

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

Welcome to the milestone that is episode 100!

Do you need a fitness coach to get in shape?

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

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

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

Most of the time it seems to turn out okay.

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

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

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

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

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

Again, here you can go terribly wrong.

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

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

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

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

Enjoy the podcast!

Additional Resources

Do You really Need a Personal Trainer?

 

 

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

Facebook: http://facebook.com/mfactorfitness



Twitter: http://twitter.com/mfactormike

Youtube: http://youtube.com/mfactorfitness

Questions, Concerns or Interested in Training with Me?

Fill this out and I will be happy to get back to you.

First
Last

Episode 90: Why You need a Fitness Philosophy

Episode 90: Your Fitness Philosophy

Episode 90: Your Fitness Philosophy

Click here to listen

Note: This blog post is very different from the podcast.

People generally don’t like philosophy. They don’t want to examine their life. It is a whole lot easier to pick apart someone else’s life on tv than stare in the mirror. I get that.

But this isn’t sitting under the Buddah tree for days upon days. This isn’t negative and I don’t want to get in touch with your inner child.

All I want you to do is take a few minutes and get an idea of what you want to look and feel like. More to the point, get a realistic idea of what you are willing to do to achieve this. Everybody thinks about this but few people actually formulate what they want. Given your situation and the where you are in your life, what would make you happy?

Bad Example:

“Dude, I want to get shredded. I want an 8 pack and I want chicks hanging all over me and guys to be afraid of me. I weigh 140 pounds and work a job and go to school. I have 20 minutes to workout and I can do that 3 times a week.”

You may be laughing but this is not uncommon. The goal is unrealistic and the time frame is unrealistic. His understanding of exercise is minimal at best. This does not make for a philosophy. This makes him a sitting duck for supplement companies promising to “Jack You Up”. He may say this and get high 5’s from his “bros”, but it is not system of thought. At best it is a weird daydream/fantasy.

Good Example:

“I want to use weight lifting as a way to get stronger and shape my body. I don’t care about being the strongest or biggest guy on the block or having an 8 pack. What is important to me is to have a strong body that feels good, moves well and functions without pain. I want to enjoy life and eat what I want without feeling guilty. I will do this as long as my body fat stays between 10%-12%. Any higher and I will take corrective action. I will live a healthy, fit life without obsessing over every detail.”

That is my personal fitness philosophy. This way of thinking makes fitness a tool for me to use to improve my life, not tie me down.

 

Tips on creating a philosophy of fitness

1. Make it realistic. You can always upgrade later on. Make it “Good Enough”.

2. What type of exercise will get you there the quickest?

Example: Don’t choose running if you want to build muscle.

3. Is that type of exercise appropriate for someone who is your age, health and experience level? Do you need to work up to it?

Example: Don’t join CrossFit if you are 50 pounds overweight and never lifted a weight in your life. Work up to it.

4. Can you fit that type of exercise into the times you have available to workout?  

Example: Don’t expect massive change with 20 minute workouts 3 x week. Even if you hear it on an infomercial at 3 A.M!

5. Are you going to like it or can you make it work for you? I don’t expect my clients to laugh and giggle at the thought of doing squats.

Quick Tangent: Does it bug you when you watch a workout DVD and everyone is smiling and high fiving each other? Yeah, me too.

Chances are you don’t look forward to brushing your teeth or taking the trash out but you know you need to do it. All I am asking you to do is get started. Once you get into a routine, you will recognize the fitness landscape. 

Get in the game, then make changes on the fly. 

Example of a good change on the fly:

“Kettlebells look interesting. I already have a good strength base, let’s try this out.”

Bad example of a change on the fly:

“Dude, Shaun T is ripped. I can get that in 10 minutes a day? Screw the weights, man, I am doing jumping jacks!”

 

I hope this helps. If you need help, get in contact with me. I offer online and in home training and do consultations over the phone.

First
Last

Podcast 49: Iggy and Keith, Home Rehab Tools and Insulin

 Insulin and How it Affects Weight Loss

Welcome to podcast 49!

This episode dovetails on the last one. I wanted to go into a little more detail on why you can struggle to lose weight. I wanted to get a little more in depth on insulin and the effects of excess carb on insulin release. 
 
So in this 30 minute plus episode we go over insulin, ghrehlin, leptin and dopamine. Do you need a chemistry degree to listen? No way, it is me. I break it down into simple terms for you.

 

I also talk about Keith Richards (betta fish) and how and why I have spent so much time and money nursing him back to health.
 
Also I go over a foot rolling technique that will loosen up your hamstrings. As a bonus I also talk about all the tools you need for rehabbing your body. Hint: you can do it for under $25.

 

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

Facebook: http://facebook.com/mfactorfitness



Twitter: http://twitter.com/mfactormike

Youtube: http://youtube.com/mfactorfitness

Questions, Concerns or Interested in Training with Me?

Fill this out and I will be happy to get back to you.

First
Last

Podcast 48: 5 Mistakes You Will Make Choosing a Personal Trainer

Episode 48: 5 Mistakes You Will Make Choosing a Personal Trainer

January 22, 2015
Listen Now:

Tis the season to hire a personal trainer. I don’t expect you to know the nuances of fitness and the people who claim to coach it, so I put this little podcast together. Don’t make these mistakes!

 
1. People think getting in shape is getting in shape. This is why people go from the couch to crossfit to the hospital. There are many different branches of fitness. Find the one that is aligned with your goal and experience.
 
2. I would love to say personal trainer stereotypes are a myth. I will say this, we are all not alike. Find a trainer that works in the field you want to train in. In other words, don’t ask me to coach you on marathon running (or mummy kicks). 
 
3. Some trainers use corrective exercise. Most do not. Why do you need it? Well you will just have to listen to the episode.
 
4. Shopping on price for a personal trainer is a recipe for utter disaster. 
 
5. Don’t expect the trainer to workout for you. Take the leap of faith and jump in the water.
 
All this and more will be explained for you.
 

Podcast 47: Irrational Broncos and Why You Aren’t Losing Weight Part 2

Episode 47: Irrational Broncos and Why You Aren’t Losing Weight Part 2

January 15, 2015
Listen Now:

This week is sheer madness in Denver. The Bronco loss has brought out the lunacy in fans. Firing a coach that only took you to the playoffs every year and a Super Bowl? Booing a Hall of Fame Quarterback? You would think the team went 2-14. Nope, just lost a game to a determined Colts team that played a near perfect game.

 
If there is one thing I know. well,actually 3 things. 
Excellent quarterbacks, excellent coaches and excellent personal trainers don’t grow on trees. When you find one, keep ’em. 
 
After that rant we get to the meat of the matter here at the funkcast. A few episodes ago, Episode 44 to be exact, we started talking about the weird and infuriating phenomenon of doing everything right but still being unable to lose weight. I am not talking about the guy that sneaks out for cheeseburgers at night, drinks a case of beer over the weekend then moans about his inability to drop fat. No, I am taking about people who are watching what they are eating, working out and hitting a dead end.
 
There are a couple of causes and really they need to be diagnosed by a Doctor, not a guy on a funkcast. Nevertheless you need to be aware of what they are because sometimes even Doctors won’t figure it out.
 
What are they? Well I guess you will just have to listen, won’t you!
 

Podcast 45: Welcome to 2015, An Epic Fail of a Workout Dissected and Why You Don’t Buy a Toothbrush For Your Spouse on Christmas

Welcome to 2015!



In this episode I take a step back to welcome any new years resolution people by giving a short introduction of M Factor Fitness theory. If any of them are still listening after that we cover why you shouldn’t get dish towels, tooth brushes, underwear, socks, copy paper or spatulas to your significant other on Christmas. If you must, please don’t count it against their Christmas/Hanukkah/Kwanza budget. This may be marriage saving advice for some of you.
 
I also share my color coding scheme for wrapping presents so you never give the wrong gift to anyone. So bookmark this podcast for December next year. Never happen? It happened to me this year. 
 
Any fitness advice? Oh yeah. The self- destruct of the week is my new favorite source of material, Mr. Dolvett Quince of Biggest Loser fame. The “Biggest Loser” show have turned out better comedians than “Last Comic Standing” and today’s example of a workout is no exception. Very funny except for the fact people will get injured trying to do it. Oh yeah and the fact it is a pointless workout. 
 
 Never to leave anyone hanging, I give you an alternative workout you can do on your own without equipment.
 
4 exercises, 4 rounds. Work up to 25 reps each exercise. after you reach that, change the exercises to harder versions and you have an easy to remember full body workout. I give tips on how to do all the exercises so you don’t mess yourself up.
 
Beginner Version:
 
1. Squats
2. Push-ups (yes you have to do them)
3. Reverse Crunches
4. Bridges
 
 
This is a circuit that will test cardio, build some strength and muscle endurance and burn calories.
 
Intermediate
 
1. 1 1/2 Squats
2. Downward Dog Push-ups
3. Mountain tops
4. Bridges with feet on a table.
 
Advanced ( high impact )
 
1. Jump Squats
2. Burpees
3. Push-up into side plank combo
4. One legged bridges
 
Finally we look at the People magazine article where people have lost half their body weight and look for clues to help you.
 

Podcast 36: Is Milk Really Good For You?


 

Episode 36 is a nicely balanced episode if I do say so.

I end up talking about a couple important subjects.


1. Climate change- I astutely predict we are in a global cooling phase for the next few months only to have things change around and enter a global warming phase around April. Weird.
 
Next up are movie reviews. First you hear a short rant about how people can’t sit still in movie theaters and how they turn into savages with their cell phones.
 
Next I tackle the riddle that is the “Riddick” series. So close to being a good franchise.
 
“The Legend of Hercules” only because I am too cheap to rent the better Rock version and this one was free on HBO.
 
“The Wolverine” with the eternal enigma that is Hugh Jackman.
 
Next we tackle a study that says milk is bad for you. Is it? I’m not telling. You have read this far, go ahead and click the download button to get the whole story.
 
 
While you are at it, you might as well follow me and review me on ITunes. Is this too much to ask?
 

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.
 

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

Facebook: http://facebook.com/mfactorfitness



Twitter: http://twitter.com/mfactormike

Youtube: http://youtube.com/mfactorfitness

Questions, Concerns or Interested in Training with Me?

Fill this out and I will be happy to get back to you.

First
Last