Posts

Post 62: Workout Rituals…Everyone Needs Them.

 One of the biggest parts of working out is the rituals that it entails. Not sacrificial or religeous rituals but work-out rituals. If you don’t have ’em, you need ’em. And that is the purpose of this blog entry. Being ritualistic with your lifting makes this a part of your life, not just something you casually toss in to your schedule.

I love the pre-workout and post-workout rituals that I have created over the years. Most veteran lifters have them and they are important to put you in the mood to lift at your best. A ritual is a series of events you do before you lift your first weight. Consider a movie theater. Most people have a routine they go through every time they see a movie. From personal observation, this is our family movie ritual:

  • We get to the theater a half hour early.
  • Get the same stuff to eat and drink.
  • I gripe about the prices.
  • We sit in the same seats. They usually are available because we get there early. See the logic in this?
  • Watch the trailers and give either a silent nod or shake of the head as to whether it meets our movie standards.
  • Watch the movie.
  • Watch the credits.
  • Review and discuss the movie

We do it this way every time. The few times we have strayed from this, the movie experience wasn’t the same.

So you need to come up with your workout rituals.

Here is my ritual. Feel free to copy if you think it will work for you.

  • Pick kids up from school. Start thinking about the workout.
  • Pick the workout music. More on this in another blog.
  • Pre-workout drink mixed in blender while music is playing.
  • Give final approval to the music. Crank it up a bit more.
  •  Warm -up with 4 pre-hab exercises
  • Start workout
  • Finish workout, lie on floor tired and sweaty. Rest until my dog starts licking my face.
  • Change music to cool-down music
  • Stretch
  • Post workout drink, usually chocolate milk.

Now there is a ritual for you. Everything in it’s proper place. So all you need to do is analyze what makes a great workout for you, break down the steps and follow them in order. 

What if you don’t work out the same time each day? Alter step 1 but keep as much of it the same as you can.

Have a ritual? Send it to me and I will throw it on here. Until next time…..

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 55: Making Personal Training Affordable

You probably have thought about hiring a personal trainer at some point in your life. If not, I bet you are thinking about it now. Times are hard and most people don’t have a lot of extra cash left over at the end of the month, so you may think that you can’t afford a trainer. 
But maybe you can. Let’s look at a couple scenarios. First off, people hire me because they are usually getting older and can’t seem to lose fat or they want to tone up. The older you get, the harder it is to get in shape. When you are young you can stay up all night, drink beer eat pizza and never gain a pound. As you get older you just can’t get away with the same indiscretions. So you need a plan for both working out and nutrition. That is why you need me.
In a perfect world three workouts a week will almost ensure success no matter what you do when I am not there. But it can get pricey. 12 workouts a month runs $631. Three workouts a week will get you in a good groove and reduce the amount of workouts you do on you own. It is a great way to learn new exercises and get results fast.
Two workouts a week is also effective. Now you are talking about $400/month. I have clients that do well with this. You need to be motivated to do at least one workout per week with weights along with your cardio without me. Do that and you won’t have any problems.
Once a week is also another choice. Now we are talking about $210/month. Honestly this can work work well if you are experienced and motivated. If you are a newbie or unmotivated this almost never works. It is extremely hard to retain the information you need at one hour a week. One workout a week will not make a difference in your life unless you put in another 2-3 weight workouts and 2-3 days of cardio. Experienced athletes can do this because training is second nature to them.
One idea is to start off training 2-3 times week and scale back once you get comfortable with the exercises. The will greatly imporve your chances to succeed. I can’t speak for other trainers but my clients can always call or text me with questions. I am always happy to help anyway I can.
Another great way to bring down the cost is find a friend to exercise with. The cost for two people for an hour is $70. ( $35 for each person ). Three people and now the cost is $23.33 per person. That is cheap. Do it this way and you will also have your built in support group.
At this point the thrifty reader will think about comparing rates and going with the cheapest. Trainers with cheap rates do it for a reason and I think you know why. As a certified Master trainer I catch heck all the time that my rates are too low for my certifications. It is true I have never raised rates. part of that is because I want to make training affordable for those that aren’t wealthy. That is also why I do these blogs and publish exercise routines. I want to make fitness accessible for everyone. I would be suspicious if any well qualified trainer charges less than $45/hour.
So I hope this helps. As always if you have questions, give me a shout.  
 
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 39: Best Exercises To Torch Calories

The M Factor Fitness motto is ” Serious Training….Serious Results”, which sounds really cool but a lot of people have no idea what this means. So I wanted to take a few minutes and explain what hard training is in terms of burning calories. The harder the exercise, the more calories you burn. Pretty simple concept. If your nutrition and sleeping habits are good, then it stands to reason that choosing higher intensity exercises will give you faster results.

So what exercise to choose? Here is a list of exercises and calories burned in an hour. This is important because a number of these activities most people can’t do for an hour. I can’t jump rope for an hour. So look at the exercise and honestly consider how long you could do it for. This info is taken form the Mayo Clinic website, http://www.mayoclinic.com/health/exercise/SM00109.

Hey Mike, what about an hour of training with you? How many calories will I burn? What an intelligent question! We have actually measured this. I have a client who is a female, mid 30’s and about 150 pounds. She will burn between 550-650 calories per hour. Someone heavier will burn more calories.

One thing to consider in comparing which exercises you should do is look at the benefits outside of burning calories. Working out for an hour with me hits cardio, strength training and shaping, core stability, flexibility and burns a bunch of calories. This is not the training you see at the gym. we don’t do a set then make a phone call or wander over to a water fountain. This is an hour of solid training.

For example, running really isn’t going to do anything for muscle toning or core strength. If anything, it is an exercise that breaks down the body more than build it up. So please use running as means of building up cardio and burning calories, not toning or strengthening.

Bowling??? Well other than giving you a reason to make Big Lebowski references, I really can count it as exercise.

 I have actually seen charts that tell you how many calories you burn while washing your dog! No, I am serious.

p.s. If you go around counting how many calories you burn sleeping, brushing your teeth, washing your dog, checking your email, you have way too much time on your hands.

Activity (1-hour duration) Weight of person and calories burned
  160 pounds (73 kilograms) 200 pounds (91 kilograms) 240 pounds (109 kilograms)
Aerobics, high impact 533 664 796
Aerobics, low impact 365 455 545
Aerobics, water 402 501 600
Backpacking 511 637 763
Basketball game 584 728 872
Bicycling, < 10 mph, leisure 292 364 436
Bowling 219 273 327
Canoeing 256 319 382
Dancing, ballroom 219 273 327
Football, touch or flag 584 728 872
Golfing, carrying clubs 314 391 469
Hiking 438 546 654
Ice skating 511 637 763
Racquetball 511 637 763
Resistance (weight) training 365 455 545
Rollerblading 548 683 818
Rope jumping 861 1,074 1,286
Rowing, stationary 438 546 654
Running, 5 mph 606 755 905
Running, 8 mph 861 1,074 1,286
Skiing, cross-country 496 619 741
Skiing, downhill 314 391 469
Skiing, water 438 546 654
Softball or baseball 365 455 545
Stair treadmill 657 819 981
Swimming, laps 423 528 632
Tae kwon do 752 937 1,123
Tai chi 219 273 327
Tennis, singles 584 728 872
Volleyball 292 364 436
Walking, 2 mph 204 255 305
Walking, 3.5 mph 314 391 469

Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.

 Hey you, are you a student at M Factor University? It is free and it will make you smarter than 95% of  the fitness experts out there. So sign up today. I won’t share, sell or rent your information. Look to your right of this blog and sign up today.
 

Visit me at http://www.mfactorfitness.com Michael Medvig

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.