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Post 44: Day 1: Meditation Challenge

Day 1 went smooth enough. 5 minutes of meditation. My plan here is to ease into this. Five minutes did not seem long enough to really settle in so I am going for ten minutes today. I did seem to emerge from this a little better focused and maybe a little energized. We will see what happens today.

My method is pretty simple. I read this on the web years ago and it has always stuck with me. You sit in a comfortable position and try to count from 100 to zero. This is much harder than it sounds. In fact, you should try it. The idea is to anchor and focus your attention on one thing. The analogy that meditators use has to do  with elephants. When Indians use elephants in a parade, they always have them hold something in their trunk. This prevents them from stealing food as they walk down the parade route.

So the countdown is my way of focusing. When I did this consistently, I actually did get to zero a few times. The basic rule is simply this: if you mess up and forget where you are in the countdown you have to start over.
if you do get to zero, you just hang out there for a while.

 Remember, I am just a knucklehead trainer not a guru. I am open to comments and recommendations

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 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 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 22: 7 Steps to Start a New Nutrition Plan

7 steps to start a new nutrition plan.

Nothing out of the ordinary here except this is from an article published in the Indian Times. It seems like as Americans we are credited with making the world fat. Our habits are spreading around the world.

I really don’t agree with that viewpoint. Our obesity stems from the fact that we have a very developed society. Not bragging, just saying that we don’t have to hustle for food. Our sitting lifestyle and desire for fast food all the time has created some issues but those issues stem from overabundance.
That is why this article interested me. India is not known as an overly consumptive society. yet judging from the article, they have the same new year’s resolutions we do. Go figure. Anyway, here is the link and the article http://timesofindia.indiatimes.com/life-style/health-fitness/diet/7-steps-to-start-a-new-nutrition-plan/articleshow/11325223.cms 

The author, Mansi Kohli, adds a couple unique details that are interesting.

  1. He mentions keeping a food diary. Now where have you heard that before?
  2. 1/3 of your food should be unprocessed. I like that ratio.
  3. Keep vegetables fresh.
  4. Limit salt and sugar.
  5. Limit artificial sweeteners. I know America is behind the curve on this. We think they are the greatest thing but I am telling you here and now that there are a bunch of yet undisclosed side effects that come from artificial sweeteners. You will see reports here and there buried in the papers. Give this about 10 years and the truth will come out about diet drinks. (Sorry for the rant)
  6. Don’t skip meals
  7. Don’t eat on emotion

All in all pretty sound advice. Nice job Mansi.

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 12: M Factor Fitness- what is it all about

Here is a question I get all the time. ” What exactly is M Factor Fitness and do you train people better than you write?” The answer is yes. I am a much better trainer than writer and thank you for asking.

If I had to define it, I would say that M Factor Fitness is my extended family. My average client stays with me well over two years and in this business that says something. I really like the fact that I have the opportunity to work with clients and make a difference in their lives. My job is not to hope that 1 out of 10 clients make progress. 

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 10: Value of B Vitamins in Cutting Heart Disease Risk Challenged

Here is the link, http://www.reuters.com/article/idUSTRE63M4UR20100423.

In my humble opinion, the leading predictor of heart disease is genetics. Anything else may have a slight effect but as the article points out it is very hard to isolate any causes. There are too many variables.
Exercise is the most important factor in surviving heart disease although it may not prevent it. If anything, eating a diet rich in B vitamins will help you with your energy levels and keeping body fat levels lower, so I still recommend it.
 

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.