Posts

Post 54: Vacation Training

 I just got back from vacation and I want to thank all the people at the Massanutten resort for not going to the gym. It is a great thing ( for me ) to go on vacation and have a gym all to myself. yeah I know that is selfish but after all i am on vacation. I tried to figure out how many people had access to the gym. There had to be several hundred timeshare units and most were full. Call that several thousand people on vacation in rural Virginia not working out. There were a bunch of people playing golf but I never understood that. 
By the time you add in green fees, cart rentals etc… you are paying at least $100 to chase a ball around a field all day with the hope that you did it a little better than last time. Most people really suck at it and there is little to no health aspect to it. Listen, you go play golf for four hours. I will go workout, shower, eat, take a nap and watch a movie in the same time. I ask you, what is the better use of time?
 So you are on vacation. This is the perfect time to workout. No urgent meetings to attend, no real reason to go anywhere. No chores, no bills to pay, no laundry to do. Do you really need to be first in line at the breakfast buffet?
I know you are thinking, ” Well yeah Mike, they are vacation. Who wants to work out on vacation?”
I do and you should too. here is why. When else do you have free time in your life and can actually set your own schedule? Most places you stay at have a more than adequate gym on premises. We took an overnight to Alexandria and stay at a Springhill Suites hotel. best gym I have ever seen in a hotel. Dumbbells from 5 to 50 lbs, a brand new pulley machine, 2 benches, elliptical, treadmill and recumbent. All brand new. Air conditioning and all the filtered water you can drink. Also empty. 
What do you really have to do? Sleep on an uncomfortable bed? Here is what I did and you should consider this too. Get up while your spouse and kids are sleeping. Run to the rec center or if you are in a hotel, get a cup of coffee and hit the gym. You know you won’t do it in the afternoon, so get it in now. it will make you feel a little less guilty about the food you know you are going to eat later in the day. 
Now check out how sweet this was. By the way, I not bragging about the fact I went on vacation. I know a lot of families won’t be able to swing a vacation this year. I average one a year and we went with the inlaws to save money. Anyway, I had been running to the rec center, working out and running back to the condo then eating breakfast.( I took along my high fiber oatmeal. ) I don’t like working out on an empty stomach. As luck would have it I found out the Pizza place was open in the morning and they served coffee and bagels. So the plan now changes. Run to the Pizzeria. Get a nice hot cup of coffee and a whole wheat bagel. A grand total of $3 spent but now I have carbs in the system and nice charge of cafffeine. Bring on the weights!
Not to put down the rest of the vacation but those mornings are always my favorite part of the vacation. I can have that ” me” time everyone needs. I can blast my music and the workout sets up the day for me. I really recommend you try it. Most people I find will workout the first day but that is about it. You are losing a great opportunity. You will have more energy the rest of the day, you can eat what you want and you put on as much weight.
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 47: Full Body Circuit Workout #3 Squat Jumps

 Here is a great circuit that is total body with heavy emphasis on the legs. it doesn’t require a lot of equipment so it is perfect for in home training.
Equipment needed:

  • Exercise ball
  • Dumbbells for Rows and bicep curls. Substitute band rows or chin-ups if you want.

As with all circuits the idea is to move quick.

  • Form doesn’t have to be perfect but at least 75%.
  • Substitute any exercise that aggravates any old injuries.
  • Up the intensity by timing each round. Try to beat your previous time.
  • As you get stronger either increase the reps or add weight.

 The Jump Squat Circuit

1. 25 Alternating Lunges
2. 12 Jump Squats
3. 25 Leg Curls – Lying on your back with the exercise ball.
4. 25 Reverse Planks.
5. 50 Bicycle Crunches
6. 25 Leg raises
7. 25 Bicep Curls
8. 25 Rear bench dips.
9. 25 Side Crunches each side
10. 25 One arm rows each side.
11. 25 Push-ups.
12. 60 Knees to elbows
13. 1 minute squat and hold or chair pose, then 25 squats.
14. 50 one legged calf raises.

Repeat 2 more times for a great workout.

Have fun, let me know what you think.

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 40: Fast Friday Workout

I am right in the middle of two appointments so forgive me if this is quick and to the point. This is a great workout if you have about 20 minutes and need to hit the entire body. Do this as a circuit and only rest after one round is complete.

 As always, do as many reps as you can. Push hard and keep your heart rate up. If you don’t have some of the equipment listed, get creative and substitute. If you can do it for a pizza, you can certainly do it for a workout. ( it is Friday after all ).

Equipment :
 Bench
 Light Dumbbells for flyes
 Pull Down machine or chinning bar.
 Heavy dumbbells for rows.

Exercises: Do in order and don’t take too much time going from exercise to exercise.

1. 25 Alternating lunges
2. 25 fast squats.
3. 25 Ab circles
4. 25 Leg Raises
5. Flyes on a bench- as many as you can.
6. Close grip bench press using the same dumbbells. As many as you can.
7. Push-ups – as many as you can.
8. Pull-downs or chin-ups- as many as you can.
9. One arm rows- at least 25 each side.

Take a short rest and repeat. for 3-5 rounds or for as much time as you have.

if you are feeling good, time each round and try and beat the previous time.

There you have it. Try it and let me know what you think.

Have a great weekend!

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 32: Workout: Circuit Total Body

 I have no idea on how to name these. It is Friday and I am tired but I want to give you some ideas for your workouts this weekend. I will probably come back to these posts and give them a name that is a little more descriptive but for now here you go.

 This one is part of a workout that went really well this morning. You need the following:

  • Exercise ball
  • Bench
  • Dumb bells

 Remember, this is a circuit so go from exercise to exercise quickly. Take a break at the end of the cycle. We are working on building muscle and upping your cardio. Don’t cheat yourself. Go fast and go hard.

I am working on taking pictures of the exercises to help you out if they are unfamiliar. Until then, if you aren’t sure about an exercise, google it. I will try and be descriptive. 

  1.  Split Squats- 25 each leg.
  2. Bench press with dumbbells- pick a weight you can do at least 10 reps with. Do as many as you can.
  3. Ab Crunches with feet on ball- at least 50. 
  4. Front raises with a dumbbell on your knees. If you do this right, you will feel it in your shoulders and core. Pick a weight that you can do 10-15 reps with. Again do as many as you can.
  5. Bicep curls on your knees with dumbbells- since you are on your knees, keep the core engaged as you do curls. Pick a weight you can do 10-15 reps and rep it out.
  6. Squat and hold against the wall- sumo style. This is feet wide apart and toes out. Beginners should hold at least 30 seconds. Advanced people should aim for 1-2 minutes. after the time expires, immediately do as many squats as you can to finish the legs off.
  7. Push-ups- as many as you can. If you start on your toes, move to your knees to get more reps in.
  8. Reverse Crunches- as many as you can. try to hold the crunch at the top for a second.
  9. Front raises- same as number 4.
  10. Bicep Curls- same as number 5.

 End of cycle 1. Repeat 3-5 times.
 remember to stretch as least 10 minutes at the end of this. Let me know how this works for you.

Also, visit me at http://www,mfactorfitness.com and enroll in my free M Factor Fitness University class.
As an incentive i am offering the Absolutely Abs E-Book by Dr. Fred Hatfield free. This is one of the best books period about working your abs and nutrition. Get on this and I will talk to you soon.

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 20: 12 Ways To Get In Shape For 2012

Here is to a new year. Every year there are thousands of people that have a New Years resolution to drop fat, tone up and get in the best shape of their life. I wish them the best. In fact, I am going to giving you a list from a personal trainer’s perspective on how to do this. Follow this and you will reach your goals. The more points you ignore, the greater your change of failure. It is the new year and I have things to do, so this list will be short and to the point, as should your workouts.  Please email me with any questions.

  1. Workout 6 days a week. 5 at the absolute minimum.
  2. Never take more than one day off in a row. The more time you take off, the harder it is to get back in the groove.
  3. Whatever your goal is, include weightlifting. This can be body weight exercises, dumbbells or machines. Preferably as little machine work as possible. Concentrate on free weights and bodyweight.  The are more effective and they work on the critically important stabilizer muscles.
  4. Write down what you are going to eat for the day. This will help with discipline.
  5. Write down what you actually eat. This is the most important nutrition tip you will ever get.
  6. If you haven’t worked out, take it easy for the first 2 weeks. This will ease you into a routine, prevent injuries and help strengthen the tendons and ligaments.
  7. Start increasing the intensity after two weeks. I don’t want you to be sore everyday but I need you to feel like you worked out. This is a good indicator of your effort.
  8. Cut the carbs. People are fat because they eat too many carbs. Eat one serving of protein and one carb every meal. Don’t worry about calories.
  9. Eat Breakfast. Always.
  10. Take your day off when you need it. That is when you are wiped out and your body is telling you to take a day off.
  11. You never need to work out for more than 1 hour at a time. if you can’t get it in in 60 minutes, you are not working fast enough.
  12. Always stretch for 5-10 minutes everyday especially after the workout. You will avoid many aches and pains by doing this. Don’t walk like Frankenstein the next day. Keep your muscles and joints loose.

Bonus tip: Serious training leads to serious results. This is work. Your efforts will pay off if you train consistently and follow the above. As a personal trainer in Colorado, my clients who see the most success follow these steps. It doesn’t whether you are a man or woman. It doesn’t matter how old you are. It doesn’t matter what diet you want to follow. Follow these steps and you have your guideline to stay in shape the rest of your life.

 I want to thank everyone for reading these blogs. I wish you the best,
 Michael

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 8: Shoulder and Arm Workout #1

Here is a good, fast workout I did Saturday. All you need is a bench or steps and a couple of dumbbells or bands. When you see the reps, please understand that I am picking a weight that will allow me to fall just short of the expected number of reps. After I go to failure, I take a couple of seconds and get 2-3 more. That is the end of the set. Make each set count! As for the exercises, email me or leave a comment if you can’t figure them out.

This workout has 3 different groups of three exercises each. Each round we do 4 times, so you will be doing a total of 12 sets for each body part ( shoulders, biceps, triceps ).

Round 1  Try for 15 reps ( Men ) 15-20 ( Women )
Round 2 Try for 10-12 reps ( Men) 15 ( Women )
Round 3 Try for 8-10 reps ( Men) 12-15 ( Women)
Round 4 Try for 6-8 reps ( Men) 10-12 ( Women)

Group 1
Curl and Press
Side Laterals
Rear Bench Dips
( Repeat for 4 sets increasing the weight or resistance each time.

Take a short break

Group 2
Upright Row
Hammer Curl
Tricep Kickbacks
Same instructions as above.

Group 3
Wrist curl
Front raises
Close grip Push-ups

This should beat you up pretty good. If you actually did the workout, put it in your profile so I can see it. Didn’t register for your free online coaching yet? What are you waiting for? Click here for free online coaching and diet info.

Let me know what you think.

Michael Medvig
M Factor Fitness Personal Training

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 M Factor Fitness Inc. All rights reserved.

These materials may not be copied or redistributed for commercial purposes or for compensation of any kind without prior written permission from M Factor Fitness Inc. If you have questions about these terms please email us.

Copyright 2001 M Factor Fitness Inc. All rights reserved.

Quickie Body Weight Workouts

Quickie Bodyweight Workouts are essential to getting in shape.

Why?

Because having quick workouts you can do without equpiment bridges the gap betweena full workout session and missing your training.

It is too easy to skip your training because you:

  • Don’t have enough time.
  • The gym is too far away.
  • The weather is bad.
  • It is too late.
  • It is too early

Everybody knows these excuses because everyone, including myself have used them.

So think of the quickie workout as a bridge between what you had planned and doing nothing.

Actually these workouts can be brutally hard if you push yourself.

So push yourself.

These are some screenshots taken from my online training program.

My online training allows you to train anywhere and anytime!

Beginner BodyWeight Workout

 

Quickie 1A

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Intermediate Bodyweight workout

Quickie 1B

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Advanced Bodyweight workout

Quickie 1C

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

If this looks like the type of workout that could get you in the best shape of your life, then click here

for more information on joining M Factor Fitness Online Training

For the ridiculously low price of $10/month you get:

  • free app download.
  • A bunch of different workouts
  • Over 100 exercises with HD video
  • Membership in my private Facebook Group
  • Full email access to me.