Posts

Post 120: Arnold Is Now Working at Gold’s Gym

Even when Arnold is goofing around at Gold’s Gym he givesout better advice than most trainers. Ha!

Long live Howard the gym manager!

P.S. if you are the kind of person that would rather listen to me rather than read, then y0u need to get in on my podcast. The M Factor Fitness Funkcast. 30 minutes of fitness stuff, goofing around and general good times. Get it here on Itunes or here at podbean.com

Visit me at http://www.mfactorfitnessandnutrition.com

Like me on http://www.facebook.com/mfactorfitness 

Tweet with me @mfactormike

Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved.

Podcast 8: Are Vitamins Worthless?

Episode 8: Are Vitamins Worthless?

 

 

Listen to this episode

Download this episode (right click and save)

 

January 10, 2014

This may be the best podcast yet. I tackle the study that came out saying that vitamins are basically worthless. Are they right? Am I right? Take 27.02 minutes and check it out.

 

Post 95: Leg And Butt Kicker Killer Circuit: Can You Take The Challenge?

Butt workout Supremo #butt exercises, #glutes, #circuit training, #leg workout

Workout courtesy of http://fit-is-confident.tumblr.com/post/17101750339/anytime-d

Look at what I found on Pinterest! As much as I would like to take credit for this, the credit here goes to http://fit-is-confident.tumblr.com/post/17101750339/anytime-d. Or send them a nasty note if you want. I guess it depends on how you feel afterward.

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Visit me at http://www.mfactorfitness.com or like me on http://www.facebook.com/mfactorfitness  or tweet with me @mfactormike

Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

 

 

 

 

Post 93: Mindset: Do I Have What It Takes To Get You In Shape?

Do I have what it takes to get you in shape?

The idea of this blog comes from Natalie Sisson of the Suitcase Entrepreneur. I am taking part in the 30 day blog challenge. Why? Well because this blog has been patchy and sporadic at best and I need to get better at it.

So as I am reading day 2, I came across this. Hopefully Natalie doesn’t mind if I share the following on the importance of mindset.

Starting a business is quite possibly one of the most challenging moments of your life. Running a business and your life from the road is another challenge altogether.

“For the first few weeks and months you will likely question everything you thought you knew about yourself and whether you’re cut out to be an entrepreneur and a world traveler.

This is a natural state to be in. Be prepared to be in that state for at least the first year as you test what works and find out what you’re capable of.

It’s also something you should embrace. Putting yourself out there to create products and services that help others and make an impact is not meant to be easy.

You’re changing the world remember and that takes guts, persistence, massive amounts of self belief and determination – all of which will be tested on a regular basis.”

Great advice for me but also great advice for you.  Building this blog (and podcast?) to the next level is going to test my limits as a business owner and writer. I am going to do my best to build and offer quality content that is actually going to help you. But I know I can’t do this unless it is fun.

Since we are starting from scratch, I would like to change the above quote to make it fit the person trying to get back in shape.

Starting a fitness program is quite possibly one of the most challenging moments of your life. Staying fit while running a business and having a personal life is another challenge altogether.

For the first few weeks and months you will likely question everything you thought you knew about yourself and whether you’re cut out to change your diet and complete the workouts.

This is a natural state to be in. Be prepared to be in that state for at least the 3 to 6 months as you test what works and find out what you’re capable of.

It’s also something you should embrace. Putting yourself out there to sweat, ache and change your physical body and mind is not meant to be easy.

You’re changing your world remember and that takes guts, persistence, massive amounts of self belief and determination – all of which will be tested on a regular basis.

If you have this mindset, how can you not succeed?

Image courtesy of http://www.freedigitalphotos.net/images/view_photog.php?photogid=3922

Image courtesy of http://www.freedigitalphotos.net/images/view_photog.php?photogid=3922

So how about we make a deal.

I am going to do my best to keep you on track and have fun doing it.  All I ask from you is to let me know what you need. My goal is to 250 subscribers to my newsletter by the end of the year. If I can continually add people who are interested in my blog we will have a community before we know it. That is my end goal.

How cool would that be!

So let me know what you need to stay on track with your fitness goals and I will help any way I can.

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Visit me at http://www.mfactorfitness.com or like me on http://www.facebook.com/mfactorfitness  or tweet with me @mfactormike

Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

 

Post 89: What Kind of Personal Trainer Are You?

Anybody want to know a little bit more about my training style and Philosophy?

Here is an interview I did a long time ago for a website a while back. I just stumbled across it and I think it gives some pretty good insight to where I am coming from as a trainer. Enjoy,

1. Why did you choose to become a personal trainer?

One day I realized what being fit has meant to me and the doors that it has opened. It is an awesome feeling to give my clients the same power. Training and reaching your fitness goals will change your life in more ways than you can imagine. So many people focus on the destination but the journey is far more interesting.

2. How am I different from other Personal trainers?

A lot of trainers avoid clients with health issues but those are the people that need the most help. My emphasis is on training people in the 35 to 60 age range.

My specialty is creating custom programs based on what you need to fix your health.

  • Fix any mobility issues.
  • Address flexibility and stiffness issues.
  • Work on strength and endurance.
  • Help you achieve your personal goals..

 

3. What is my biggest Challenge in Training Clients?

If we can get the mindset right everything else that is good will follow. This means looking at your life as a whole: Exercise, nutrition, supplementation, sleep and attitude. If I can get accurate information in these areas we can usually fix the problem areas quickly.

4.How do I deal with clients who aren’t serious?

I try not to judge people on how serious they are. Everybody is different and they show their level of commitment differently. The reason I have a website, videos and blogs is to give the potential client a chance to get to know me before they pick up the phone.

5. What is the most important component to personal training that I advocate to clients?

Communication. I know making changes in your lifestyle can be hard and I am on your side. If there are any issues I am not addressing, I want you to tell me. My business is based on referrals and you are my walking billboard. I can’t succeed if you don’t succeed and I will give you all the tools to meet your goal.

6. What are my strengths as a trainer? Weaknesses?

My strength is that I can create fun, functional programs for you regardless of your level of fitness, experience, amount of time or type of equipment you have. My weakness may be that sometimes I feel I want my clients to achieve their goals more than they do.

7. What do I think of the ever popular “Atkins Diet”?

Different diets and nutrition programs work for different people. If that is your thing, I will work with you on it. Diets fail because you are forced to make too big of a change in your eating habits. I prefer to look at the way you like to eat and make a few tweaks here and there and add a few supplements.

Free Nutrition and menu Planner

 

8. What “Question” do I come across with most clients?

“How Can I fit exercise into my crazy lifestyle?”

9. Who is my favorite Fitness author?

It changes almost weekly. Whether it is J.C. Santana, Kelly Starrett or Pat Rigsby, I am always reading and learning.

10. Who has been your greatest success story?

Listen, everybody is a success story. Everybody comes from a different place and has different reasons for starting serious training. Everybody has obstacles and fears to overcome and I respect that.

11. What is your advice for clients first starting a fitness program?

1. Find a trainer who has experience and will listen to what you want to accomplish.
2. Get an exercise and nutrition program you can realistically follow for the long term.
3. Commit to it 100%.
4. Make sure the program addresses all aspects of health and fitness.

12. What type of training do you prefer, one-on-one or group? Why?

I offer both one on one and small group ( 1-4 ) people. Small group training is more affordable and if you have a couple of friends who are at the same ability level it is a lot of fun. If you have a number of issues and need specialized attention, I would go one on one. at least until I have you at a level where I don’t have to focus on you 100%.

13. What are my personal goals for the future?

Personal training is my passion and I am fortunate that I can earn a living doing it full-time. That means I can concentrate on training a small select number of clients and keep the level of quality high. In the future I want to work on more functional training and rehabbing clients along with more specific nutrition programs.

I also want to make this website and blog a comprehensive research center for anyone who wants to get back in shape, lose fat and be healthy. Please take advantage of this site. There is a ton of free stuff and access to some of the best fitness information on the web.

14. Anything else?

Definitely. have fun and enjoy life. Life is short. Don’t walk around in pain or huffing and puffing. Take charge of your health.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 61: Turkish Get-Up Tutorial

Hey, how is everyone today?

Who Wants to do A Turkish Get-Up?

One of the great things about publishing a blog is that I can direct this wobbly ship anyway I want. One of the things I like to do is share information I find. Not crappy marketing info or generic filler articles but honest fitness stuff from fellow athletes who are in the trenches like you and me. This information is always better and always more credible. This is actual training you can use.

That is why I originally posted the video from Neghar Fonooni, the 36k Turkish Get-Up. Now everyone wants to learn how to do one and to be honest, I am not the one to show you. But Neghar is. When I originally asked her permission to post her video on my site, she agreed.

If I were a vain person I would put a video of myself doing them but since she is teaching me, I will bow to the master on this one. The explanation is simply the best I have found. But I need to warn you, this is a hard and humbling exercise. Don’t be an idiot and try this using weight until you have your form down.  Don’t be a bigger idiot by trying to use the weight she uses. She is a trained professional. Doing a 72 pound TGU would be like trying to walk into a 500 lb squat. Work your way into it. I am.
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Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 60: An Amazing Feat With a Kettlebell- 36k TGU

As a trainer, one of the constant battles I fight is convincing women that you can train heavy and you won’t look freakish. To prove my point, here is a video from Neghar Fonooni. She has over 90 videos on YouTube and I would urge everyone to check them out.

If you are like most guys, you will be humbled by the amount of weight she lifts, not to mention the flawless form. If you are a woman, hopefully this will inspire you to go a little heavier next time you lift.

 

In case you don’t perform turkish get-ups, you can probably see from the video that they are hard. Really hard and technical. Notice she isn’t lifting 36 pounds, she is lifting 36kg which translates to 79.3 pounds! And she is doing this at a bodyweight of 125 lbs. Very cool.

Enjoy

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 43: New Videos On My Website

Do you know what the hardest part of personal training is? Nope, not getting up at 4:30. Nope, not working until 7 pm. Finding time to workout? Nope. Give up?

Making videos. Man this stinks. I have been reading that it would be wise to have videos up on my website, M Factor Fitness. It does make sense. Having video helps the potential client get a feel for my personality and how I train. An easy way for someone to get to know me.

Theoretically until you have to actually shoot the video. Then it gets ugly because I am not a natural actor. In fact, there really are two things I don’t like doing.
1. Being in front of a camera for pictures.
2. Being in front of a camera for videos.

So I could mess with the videos for the rest of my time here on earth and I would never be happy with them. I decided that I might as well throw something up there just to have it. Is it good? I hope so. The idea is pretty simple. I just want to spend a few minutes on each page of the website to introduce the page and give you some information about my training.

If possible, I would like some feedback on what you think. Because, let’s be honest, I am going to probably
need to redo it. I am hoping that the more I do this, the more comfortable I become. Kind of like when you see actors in their first movie and now.

If anyone else has some funny stories, let me know because I am filled with trepidation with these videos. Now be nice. No need to make fun of me, let’s keep this constructive.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 37: 10 Things about M Factor Personal Training

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved.               `

Post 26: Are You Ready To Give Up The Gym?

Hey, it is that time again. This is the time when people start losing momentum in the gym. It happens every year and it never seems to change. Hopefully this isn’t happening to you.

  • Things suddenly come up and interrupt your workout.
  • Things suddenly come up and you cancel your workout.
  • The weather is too cold/snowy/wet/dark to go to the gym.
  • The gym is too crowded.
  • You are getting bored doing the same workout.
  • You feel like you are coming down with something, so you stay home.
  • Not satisfied with your progress, so you are ready to give up.
  • You have figured out that you really don’t like working out.

Well….DON’T GIVE UP! I can’t help the people who are reading other blogs and give up.  They may be getting bad advice. They need help but I can’t be everywhere. But you, you are reading this blog and you may be in agreement with one or two of the statements above. So I am focusing my attention on you and we are going to try and fix this issue. Now once we fix this issue, please use social media to spread this around to help those other people.

So clear some space on your sofa because I am going to sit down beside you and share 5 important workout rules. Understand these rules and you will catch your second wind.  I am a simple trainer who is in charge of getting my clients in shape. My people get results because they work hard and they get good advice. We take time for granted. Use your workout time correctly and you will get better results in less time. You may even grow to like this.

1. It is easy to workout when you want to.
    If fitness was easy, everyone would be in shape. If you feel like working out and go have a workout, have you really tested yourself? No. You learn about yourself and gain self-knowledge and discipline when you workout when you don’t want to. And you will also get your best workouts. Then you get results. Consistency.  That is the trick. Next time you want to cancel your workout, ask yourself ” is this a test”? Don’t wimp out on workouts.

2. You get your results at the end of the set.

     The value to doing a a set is never in the first couple of reps. It is always how far you push yourself at the end. If you don’t understand this, you will never get the results you want. Whether you are tied to doing a set number of reps or if you flinch at pain, you have to get over it. The set is done when you can’t do another rep. Even then, I have techniques I use to push beyond it. But for the sake of argument, you know you can push each set a little harder. Should you take every set to failure? No. Once you are warmed up, make sure you go to failure at least once per body part.

3. The gym is not at fault.

Don’t blame the gym. The gym is there to enroll members and stay in business. Most gym trainers will give you average workouts and workout routines because, well, most people are average and they deal in volume. Buyer beware. Don’t rely on anyone to do 100% of the work for you when it comes to working out and nutrition. There is more than enough good information out there for you to educate yourself on fitness. Not to mention that there are a bunch of places to work out. A gym is what first comes to mind but you can also look at Crossfit facilities and, of course, your house. Try them and draw your own conclusions.
I provide a specialized service to my clients and I can charge more because of it. If you have the means, you may want to look into in home personal training.
Second, if the gym is too crowded, too hot, too cold, plays the wrong music, doesn’t have the right equipment….too bad. Work around it, go at a different time or join another gym. Any gym changes character throughout the day. The personality of the crowd changes and the energy levels change. Learn to workout at home. The point is to not let little inconveniences derail you.

4. Never take more than 1 day off at a time.

   Nothing wrong with a day off. 2 days off starts a trend and it is much harder to go back in the gym after two days. Three is worse. Whatever you need to do, never take more than one day off. Trust me on this.
5. Have a go to workout always handy.
    This is a back pocket workout. I have one and I am going to give you the one I give to my clients. A back Pocket workout is when you only have 15-20 minutes and can’t get to a gym. This can be done anywhere and is hard enough to count as a workout. Adjust as needed. By that I mean make it harder if you want. Never make it easier but I don’t have to tell you that.

  • Do this with good form but quickly. 
  • Take a break at the end of the circuit if you need to or go into the next round.
  • Always do the number of reps. Even if you have to break the set into several smaller sets.

25 Squats
25 push-ups
25 Knees to elbows. ( Doing a crunch and a reverse crunch at the same time. )

Do this 4 rounds as quickly as you can.

Good, we are done here. I hope you took something away from this and as always, thank you for reading this. Comments are appreciated and if you liked this pass it on.

Visit me at http://www.mfactorfitness.comMedvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Pages

About M Factor Fitness

Meet Mike, Your Fitness Coach

 (Unofficial Biography)

 

Michael Medvig

What some guys will do to get a beer!

All you need to know about me is one simple principle.

“You don’t have to stop doing the things you love just because you are getting a little older.”

I like:

Lifting heavy things

Finishing Spartan races

Running half-marathons.

And the older I get, the more I improve.

How old? 52.

The key is knowing how to train and how to fix yourself when you get a little knicked up.

In other words, I try and fix little things before they become big things and that is what I teach my clients.

I am in better shape now than when I was in high school.

Actually, that isn’t saying much since I was a weak, tall, skinny asthmatic kid. But back then at age 15 I realized something profound.

Never let other people define you.

And never let people tell you what you can and can’t do.

Doctors told me not to exercise because it would make my asthma worse.  I thought to myself, “How could exercising make my situation any worse than it already is?”

I was timid, lacked self-confidence and was generally miserable. I couldn’t run a lap around a track or do a push-up.

Yes, that is how bad it was!

The truth was exercise saved me. It was the best thing for my confidence and it changed my life.

Hopefully I can pay back the favor and change your life too.

 

So after a corporate career, I decided to start M Factor Fitness in 2003.

Back in school I took tests to determine what career I should pursue. Test after test came back as CEO or teacher. I never had the skills to become CEO of a large company, so I started my own.

I never wanted to be a large volume boot camp guy or generic personal trainer guy.

What I want to do is work with clients one on one and get results. Here is what I found.

 

The Fitness Industry is based upon a Big Lie

The industry would like you to believe you can join a health club or buy a DVD and in a few weeks be in the best shape of your life.

Let me be blunt about this.

If you have been sitting at a desk job and sitting around at home, this probably won’t happen and it won’t be because you aren’t trying.

And it won’t be because you aren’t eating right.

You probably have one or several alignment issues caused by inactivity, sitting or previous injuries that have drastically altered the way you move.

This is a nice way of saying if you have tight hip flexors, a weak butt, hunched shoulders and tight neck, exercise will only make those issues worse.

It can’t make them better and the exercises people choose usually are the ones that will aggravate those conditions.

If you have knee pain because your knee isn’t tracking properly, how in the heck are you going to fix that in the gym?

You can’t and that is where I come in.

The secret to getting in shape and more importantly, staying in shape is this.

  1. Seek out problem areas in the muscles and un-knot them.
  2. Create length in the muscles so the joints can sit properly.
  3. Strengthen the muscles around the joint to lock in the proper alignment.

If you do this, you will have pain-free movement and be able to workout.

Yup, you can do that with a couple simple techniques and a little effort. Make sense?

What about weight loss and toning?

Who is going to be more apt to workout consistently, a person with chronic pain or someone who is pain-free? See my point?

So don’t worry about that, I will get you lean and strong as we fix things.

My clients are family to me. They are special.

I don’t care how long it has been since you have worked out. I will start you at a level that is appropriate and safe.

All I ask is that you show up and try.

My training style focuses on:

  • Restoring full movement to joints and fixing joint pain.
  • Making you strong.
  • Replacing fat with muscle.
  • Eating better.
  • Changing the way you see yourself.

The most important thing I can show people is that you can get in great shape and still enjoy your life.

Some fitness pros try to pass themselves off as some sort of fitness monk who only eats organic foods and sips coconut water all day.

Yeah, those people irritate me too.

I live to eat and have fun. Give me some good BBQ and a cold beer and I am happy.

Life is for enjoying. Too many people spend their time beating themselves up and being unhappy. Screw that. Life is too short.

If you have 30 minutes to an hour a day to devote to changing yourself, I can help you.

  • We will start at a level that is appropriate for you.
  • You will always have a plan of action.
  • I will always be honest with you.
  • We will work on fixing any aches and pains.
  • You will learn how to be your own physical therapist.
  • You will learn how to eat to change your body.

Sound good?

We should talk about it.

Please fill out this for a free 30 minute No-Obligation consultation

or call me at 303-204-4306.

This includes Body Fat testing and Joint Assessment.

First
Last

2016 Races

  • Spartan Military Sprint Fort Carson
  • Summer Prairie Dog Half-Marathon Castle Rock
  • Wildcat Ridge 10 M Trail Run- Highlands Ranch
  • Parker Labor day 10K- Parker
  • Warrior Dash- Larkspur
  • Ridgeline Half-Marathon Trail Run- Castle Rock
  • Pumpkin Pie 5K Denver
  • Santa’s Stampede 10K- Littleton

2017 Races

  • Jan 15 -Arctic Prairie Dog 10K- Louisville
  • Jan 21- Frosty’s  Ten Miler- Hudson Gardens
  • February 18- Snowman Stampede
  • April 9 Prairie Dog Half Marathon Arvada
  • May 13- Fort Carson Spartan Super
  • May 14- Fort Carson Spartan Sprint
  • July 22 Prairie Dog Half-marathon Castle Rock
  • August 26 Terrain race 10K
  • August 27 Spartan Sprint Breckinridge
  • September 16 Warrior Dash Larkspur
  • October 7th Ridgeline Half-marathon Train (The revenge)

Qualifications

Corrective Exercise Specialist- BioMechanics Method

ISSA Certified Elite Trainer

ISSA Certified Specialist in Corrective Exercise

ISSA Certified Specialist in Sports Nutrition

NFPT Certified Master Trainer

Precision Nutrition Level 1 Nutrition Coach

Awards

best personal trainer 2016

 

 

 

 

 

 

 

 

 

 

 

 

Best of Parker Award 2014