Posts

Why Personal Training Doesn’t Work.

 

Personal training doesn’t work.

I hate to be the one to say this, but it really doesn’t. While I am at it, I don’t think diet centers work either. I had this thought today and I have been trying all day to disprove it. And I can’t.

When you think of a personal trainer, what do you think of? A kid at 24 hour Fitness that shows you how to use the machines?

“This is a chest press. It works your chest.”

“This is a leg press, this works your legs”.

What I am saying is this. A trainer shows you how to use equipment and how to do the exercises. What else do they really do?

What does a diet center do?  The same thing.

“Eat this and swallow these pills and weigh in at the end of the week.”

Do you need this?

I mean, I have all this stuff on my website and it is free! If you want to learn how to use a chest press machine, there are hundreds if not thousands of videos on YouTube.

How many blogs talk about fat loss and nutrition?

What about Corrective Exercise?

All the information is out there. To be fair, some people can make progress. But there is a difference between progress and change. What happens when you stop going to the diet center? What happens when you stop going to the gym?

That is why I think trainers have a limited role in fitness. What you need is a coach and yes there is a difference.

Example 1: When I first started using my Ipad to shoot videos I needed help. I went right to YouTube and found some helpful videos that showed my how to operate the video camera. Problem solved.

Example 2: When I wanted to grow my fitness business I hired a coach. I wanted someone who knew my industry and could look at what I was doing and give me advice. What was I doing right and what did I need to fix? This is personal stuff and there is no way can I find this on a YouTube channel. I didn’t want generic advice or motivational speeches. I wanted to make a change.

Of all the clients I have trained, I can’t think of a single one that hasn’t tried to do it themselves. Getting back in shape is easy when you are young and gets more difficult as you get older. Throw in old injuries, aches and pains and the job of getting fit gets exponentially harder.

You may be in the same situation in your life. Everybody is different and has different needs. Whether you train with me in your home, in a small group or online, I want to deliver a true coaching experience.

Want to know the true secret to getting back in shape? It isn’t the exercises. You know what exercises you need to do. It isn’t nutrition. I think by this time everyone knows what they should eat more of and what they need to eat less of.

The value of a coach

The key is having someone coaching you to the next level. Someone who can watch what you are doing and make changes. Someone you can call, email or text with questions as they come up. A coach is someone who has a vested interest in you and will work with you.

I can attest that hiring a coach can be a difficult decision. You are going to hear things you don’t want to hear and asked to do things that you may not want to do. You may get taken out of your comfort zone. But isn’t that what change is all about?

As a coach, I need to figure out:

  • A solution for you that you can fit into your lifestyle.
  • A program that you will do even when I am not there.
  • A way to make practices become habits and habits become lifestyles.

At least that is my philosophy. Sound like something you have been looking for? If so, please fill out the form below and we can det up a free, no-obligation consultation.

I offer:

  • One on one personal training
  • Small group 2-6 people sessions. (a great way for the family to workout or some friends to get together)
  • Online Training
  • Individual phone or Skype consultations.

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.

First
Last

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.

[ois skin=”newsletter”]

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 81: Working Out-The Big Picture

If you really want to change the shape of your body, you must incorporate three things into your life
1. Strength training
2. Cardio training ( This can also be a part of your strength training )
3. Good nutrition
4. Fixing any past internal damage to your body.

The key to the effectiveness of an exercise program is to incorporate all elements in an intelligent and effective manner. The key to the success of M Factor training is that I teach these concepts in a way you can easily incorporate in your everyday life.
Think about this.

Diet Alone- 95% of all diets fail because they demand such a big change in the way you eat. The fact is this: Diet alone cannot significantly boost your metabolism or shape your body. Simply put, if you are a flabby big person, you can diet down and become a flabby skinny person. People who just diet are more prone to relapses and tend to end up weighing more than when they started.
Case in Point Jared From Subway ( I hate to use him to illustrate a point because he did a tremendous job losing all that weight but I am trying to prove a point here and he fits the example.
images-23
Jared lost a bunch of weight but his basic shape didn’t change. He has basically become a smaller version of himself.

Nothing wrong with that but most people want to reshape their bodies as well.


Cardio alone– If you think a running program is a good way to go, think again. Without strengthening your overall structure, you are an injury waiting to happen. Running and aerobics will not shape or noticeably strengthen your muscles. In fact, the constant pounding will expose and injure weak joints, muscles, tendons and ligaments.

Fixing the Body– I think everyone knows how to eat semi-well. The biggest problems I see are people who have wrecked their bodies through stress, poor nutrition and lack of sleep. Here I am talking about internally and externally. 

External pains such as foot, ankle, knee, back, should and neck pain and almost always caused by muscle imbalances, except in the case of actual trauma. Further, back pain is almost never a sign of a weak lower back. Knee pain is never caused in the knee. There is an underlying reason which is almost never the actual bodypart that hurts.

Internal pains- There is a long list of disorders here to consider.

Do you have any of the following:

  • Acne, 
  • Asthma,
  • Aggressive Aging, 
  • Arthritis, 
  • Autism,
  • Autoimmune diseases
  • Candidiasis,
  • Celiac disease,
  • Chronic Fatigue Syndrome, 
  • Crohn’s disease, 
  • Cystic Fibrosis,
  • Dermatitis, Eczema,
  • Fibromyalgia
  • Food Allergies
  •  Hives
  •  Inflammatory Bowel Disease,
  • Irritable Bowel Syndrome,
  • Multiple Chemical Sensitivities,
  •   Malnutrition
  • , Ulcerative Colitis. 
  • General lethergy and apathy
  • General crappy feeling
  • Hypothyroidism

Consider that the conditions above affect your ability to lose weight and get in optimal shape. The prescriptions taken also cause negative reactions in the body and in a bigger sense, all these diseases are signs of a body out of balance. 

If you are interested, there is a great presentation about this very subject by the heads of BioTrust. Here is a link to their free presentation.



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 58: KettleBell Training Comes To M Factor Fitness

 Hello Comrades, Kettlebell training has crossed over from the Soviet Union to the shores of M Factor Fitness!

( I realize the Soviet Union is no more but since this originated in the Soviet Union, I wanted to be accurate. Plus it makes a catchy headline. )

It is about time. I have been reading about kettlebells from the mid-nineties in Muscle and Fitness and the magazine Bill Phillips used to put out. I forgot the name of it but it was a great magazine. If memory serves, the guy that really introduced kettlebells to America was Pavel Tsatsouline. A man ahead of his time. Really about 15 years ahead of his time. I hope he is making a nice living off of this because he is the true founder of this movement. But at the time it looked kind of silly to me, so I ignored it.

Anyway, kettlebell training may sound intimidating because it is. You are swinging a cannonball with a handle all around your body so you should have some concern. As always, the celebrity fitness gurus are marketing this to beginners and people who have no business starting out with kettlebells. But this will lead to another rant, so let’s move on. Suffice to say, don’t start an exercise program with them. Work into them. They are a great tool for functional fitness but you need some functional fitness before you should use them. If that makes any sense.

Why did I start training with Kettlebells? I was looking for a way to improve my squats and explosive power. The cool thing about the kettle-bell as opposed to the dumbbell is the concentration of mass. A dumbbell is balanced with weight on each side of the handle, which makes it wider and more cumbersome. The kettlebell has the weight beneath the handle so it is more compact and easier to swing.

The act of swinging a weight has an effect of tying together muscles by making every exercise a compound movement. My main purpose was to work what is called the posterior chain. These are the muscles from the calves, hamstrings, glutes, lower back , mid back and traps.
From a functional training perspective I was strong in the quads but weak in the glutes. In fact my hamstrings had started taking over a lot of the glute work, meaning they were always tight and fatigued. This really affected my ability to go heavy with back squats.
1. I felt I could never go as heavy as I wanted.
2. When I did go heavy, I always ended up getting injured, hip flexor strain, hamstring pull, lower back pain etc…

So my reason to get into kettlebell training was to coordinate and strengthen the posterior chain muscles to create more balanced power. And it has really been a blessing for me to do this. Not only do I feel stronger, I walk in a better alignment and I just feel more balanced.

So I decided to introduce basic kettlebell exercises to some of my clients this month. Remember, the people I like to train are between 35 and 60 and many of them suffer from back, knee and hip pain. So we are starting off with a 15 lb. kettle-bell and doing very basic but hard exercises; swings, deadlifts, rows and stiff legged deadlifts. The results so far have been fantastic.

I will keep you posted next month.

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 14: Are You Going to Make a New Year’s Resolution to be Fit? Part 1

 Is this the year you are going to turn your life around and finally get in shape? Very cool. I have been training a number of people for a long time so I thought I would give you a couple of tips to get you started. You can disagree with me if you want but since I am right about this, why waste your time. I am assuming you are a beginner, age range 30-50.

1. Get a check-up- Yeah yeah yeah, you are thinking I have to say this to cover my butt. Listen, I have seen people really jack themselves up by jumping into exercise programs they have no business being in. Sorry Cross Fit,  Boot Camp and P90X people. All I am saying is make sure nothing is wrong and you have clearance from the Doctor to exercise. This brings me to point #2.

2. Take it easy at first. I don’t care what you hear or say on television, Cross Fit, P 90X and most boot camps are excellent programs for those that are in shape and want to get in better shape. If you aren’t in shape, they can destroy you. Your knees and back aren’t conditioned to take the pounding. That is unless you take it easy and ease into this. It took a while to get out of shape, it will take a while to get in shape. Period. Shameless Plug: This is where a quality personal trainer can be invaluable. I can design an exercise program for you that is based on your age and experience level. As you progress, you will be exposed to higher intensity levels but in a safe manner.

3. Most people will fail. Yep, most people never get in the shape they want and I see it time and time again. Not because they can’t but because they view this as a short term goal. “I want to lose 10 pounds.” ” I want to fit into a size four dress again.” You exercise, you probably get close then you stop doing the things that made you successful. What happens?  You end up back at square one and that sucks. What you need to do is figure out a way to make fitness part of your life. Do you ever say ” I brushed my teeth today. Now I don’t have to anymore?”

 4. Be your own experiment. Don’t listen to fitness experts. Let me rephrase that. Get information, try and evaluate. If it doesn’t make sense or doesn’t work, throw it away. This is especially true with diet programs. Some just work better for some people than others. They all work but depending on the person, you will get better results with different styles. Just like anything else in life… the harder you work at it the better the results should be. If they aren’t, then you need to change something.

5. How much can you lose? The fitness industry pretty much agrees that 2 pounds of fat each week is about the most you can lose safely. Now this also depends on how much fat you have to lose. If you weigh 500 pounds, you can drop a lot more fat than a 130 pound person. But for the sake of argument, use 2 pounds as a good number. For most people it won’t be a steady loss but it should even out during the course of a week or in some cases a month.

6. If you are working out with weights ( as you should be ) you will also gain muscle weight. This isn’t new muscle, it is the existing muscle becoming tone again. Men can gain 6-12 pounds in the first few weeks and women average about 6 pounds. If you are wondering how I came up with these numbers, I do body fat testing on all my clients. if I know how much you weigh and your body fat percentage, then I can monitor how much fat and muscle you have on your body. Pretty cool huh?

I need to take a break here. Digest these first 6 points, please download my free reports and I will give you part 2 very 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. |