weight loss or fat loss?

Weight Loss vs. Fat Loss

Are Weight Loss and Fat Loss the same thing?

weight loss or fat loss?

Which one is healthier for you?

Which one is easier?

People tend to use these phrases interchangeably even though fat loss is very different than weight loss. I have to admit I even use both terms. In my defense, I use them because the public tends to see them as the same thing.

But they aren’t and here is why.

Let’s take a set of identical twins who weigh 180 pounds each and have 40% body fat. Both of these ladies would like to lose 30 pounds.

Twin #1 decides on a nutrition program that promotes weight loss.

Twin #2 decides to try a program that promotes fat loss through healthy eating and working out with weights.

Disclaimer: I have been doing these charts for over 13 years now. The charts you are going to see represent best case scenarios for each woman.

The vitals

At 180 pounds and 30% body fat both twins start out with 72 pounds of fat and 108 pounds of muscle.

180 x .30 = 72 pounds of fat.

180 – 72 = 108 pounds of muscle.

Technically the 108 pounds are made up of muscle, tissue, blood bones etc…but since those variables won’t change much, we will just call it muscle.)

Both women are dedicated to their programs and work hard. In the fitness industry, the one thing we all actually agree on is that a person can safely lose two pounds a week. After 12 weeks both women have stuck to their programs and now have lost weight.

So who did the better job of things? Trick question?

Weight loss

Twin #1 was after weight loss. She now weighs 158 pounds.

weight loss

So why is she still at 38% body fat?

Twin #1 has lost 24 pounds but only 11 pounds of fat.

This is very typical of what happens when you go on a low calorie diet. In addition to losing fat, you lose muscle. Really what has happened to Twin #1 is that she has shrunk herself but stayed at about the same body fat level. There are a couple problems here.

  1. Her height to weight measurement has gotten better but she is still overweight bordering on obese.
  2. Muscles help burn calories. By losing muscle she is automatically lowering her metabolism. If metabolism is the measure of how fast you burn calories, she has slowed her system down. This will make it very easy for her to gain her weight back as soon as she stops her diet.

Yes, she weighs less but is she really healthier?

Fat Loss

Twin #2 combined sensible eating with a weight training program and lost 22 pounds of fat and 17 pounds off the scale.

fat loss

Twin #2 is now at 30% body fat. She was able to successfully burn fat while keeping muscle mass.

Key Points

1. When I train women, there is an initial gain of 4-7 pounds of muscle. It isn’t new muscle, you are just toning up what you have. Guys can expect to gain 5-10 pounds in a few weeks. The nice thing is that the muscle gain is offset by the fat loss. If you start lifting weights, you will not turn into the Hulk. I promise!

2. Any time you can keep muscle and burn fat, you know your diet is spot on. This also means you are also getting stronger, leaner and healthier.

3. Twin #2 has increased her metabolism by keeping her muscle mass. By doing so, those cheat days or cheat meals won’t have as big an effect on her as they will on Twin #1.

So to sums things up:

Weight loss is a temporary thing. This is why most dieters will end up weighing more than when they started. When you burn both fat and muscle, you slow your metabolism down and make future weight loss that much harder. This is not a lifestyle, this is a quick fix way of thinking that has serious emotional consequences.

Fat loss is a lifestyle choice. Once you get the hang of it, it is very easy to maintain and you actually feel like you have control over your body. You will look healthier and feel better.

My job as your coach is to show you the difference between constructive and destructive ways of eating. My clients want to learn how to repair and take care of their bodies and that is what M Factor Fitness is all about. Through weight training, corrective exercise and nutrition coaching, you can learn to shape and control how you look for the long-term.

If this sounds interesting to you, please take a moment and fill out my consultation form. It is a free, no-0bligation phone call or visit where we can sit down and talk about yoru goals and how to best achieve them.

Free 30 minute Consult to See if this is right for you!


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.


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 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 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 78: War On Fat Month. Part One Turning Fat Cells into Friends

Here we are in the middle of Summer. 95 degrees here in Denver and it is time to take a good look at where you are in your journey to get the type of body you want and the health you deserve.

So I  will be presenting some videos of the newest fat research from the good folks at ProGrade Nutrition to help you. 

Let’s face it, if you can’t drop fat in sweltering heat, how are you going to do it in the middle of winter. 

if you are working out and eating clean and still not dropping fat at will, you need to click on the link below and listen to Dr. Roussell. As with any information I present, do your homework. If this makes sense to you try it. Remember that ProGrade Products always carry a money back guarantee so there is absolutely no risk to you…..the only thing you have to lose is fat. ( I just had to sneak that one in. Sorry.)

By Mike Roussell, PhD

We always look at our fat cells as the enemy – making our pants too tight, causing unsightly bulges under our shirts, and stubbornly sticking to that area below our belly buttons.

I want to propose a radical idea to you…make friends with your fat, take care of it, and fix it.

An ugly truth is that you’re stuck with the fat cells you have, so why not make the best of a bad situation?

Why? Because your fat cells can actually help you lose weight. You may be thinking “How could that even be possible?!”

Simple! Your fat cells don’t just sit there.

They actually release their own unique hormones, which scientists call adipokines, which help regulate your body weight.

When these hormones aren’t optimized, weight loss is harder; but optimize them, and they will help you lose weight faster.

Here are three ways you can optimize these hormones for more efficient weight loss.

1. Move More – Studies show that moving more (fidget more, take more steps, exercise, etc.) is associated with having higher levels of the adipokine adiponectin.

Adiponectin is your lean body hormone.

Getting your fat cells to release more adiponectin will cause your muscles to soak up more energy (out competing fat cells) and allow you to burn more calories.2. Eat More Antioxidant-Rich Foods – If you are overweight, then you probably already have high enough levels of the hormone leptin, a hormone that signals your brain and regulates your body weight and appetite.

The problem is that your brain isn’t getting the signal.

Researchers believe that antioxidants are the key to re-sensitizing the brain to leptin.

Eating more antioxidant-rich foods like raspberries and blueberries will get you started on the right track.3. Sleep More – It may sound counterintuitive, but sleeping more may actually help you lose more weight.

Research shows that it doesn’t take too many nights of not sleeping enough before your fat cells start to release less leptin (remember the more leptin, the better).

Sleeping more should be the easiest of all these fat cell fixes. Just turn the TV off and get to bed!

Put these three simple steps into action and starting fixing how your fat cells are functioning.

This will get your fat cells working for you, actually help you lose weight, and not the other way around.


Visit me at 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 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 23: 59 Free Low Fat High Protein Recipes and a Special Offer

59 Low Fat recipes

Not only 59 low fat recipes but low fat high protein recipes.

Photo courtesy of

Photo courtesy of

I have good stuff to tell you about today. If you are one of the millions that want to eat and feel better, then this post is for you. The best part is that everything I am going to tell you is either free or designed to save you money.

This is important in this economy. Especially when you want to start a new way of eating. Go into any Whole foods store or vitamin shop and you will be shocked by the cost of eating well.

The other part of eating well is the art of eating things that actually taste good. If you are a mom and are cooking for your family, you know what I mean. If it doesn’t taste good, your family won’t eat it. So do you really want to cook two different meals every night?

The biggest problem i see when clients can’t drop weight is that are not eating enough protein.These recipes are designed to increase your protein intake and decrease fat and carbs (sugar). This is nutrition 101 when you want to drop fat and build muscle. It is that simple.

So rather than list full meals, here are some ideas for snacks and desserts. I just put together a page on my website, that has 59 free great tasting recipes. Ok, I didn’t put them together, ProGrade did. What do I look like, a cook?

Just click on the link and go to the recipes. Now these recipes will call for ProGrade protein powder but you can easily substitute another brand if you want as long as it is vanilla. The important thing is to get a brand of protein powder that tastes good. If it doesn’t taste good you probably won’t use it.

I will be honest with you, I am worse than a little kid when it comes to taste. If it tastes  “weird ” I am not eating it. So experiment with protein powders and find a brand you like.

I am always looking for ways to get the best quality supplements and food at the best price. That is one of the reasons I endorse Prograde nutrition.  They offer better products than you can find at these stores and they offer them at a better price.

Now here is where this all gets tied together. Prograde is offering my people a chance to sample a jug of their protein powder for free (you pay shipping and handling). This is not a little packet of protein powder, we are talking about the full size jug. I don’t know of another company doing this. Click here to take them up on their offer.

Is this the best protein powder ever made? I don’t know. Every company has their science and their marketing and I have no way of comparing. I divide protein drinks into two categories; those that taste good and those that taste like a bowel movement.

All I know is for a couple of bucks you can try a premium protein powder, so why not? 

Keep the workouts strong and intense and keep the nutrition tight,

[ois skin=”newsletter”]

Visit me at or like me on  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. |


Online Nutrition and Weight Loss Coaching

Affordable, Effective Online Nutrition Coaching For Everyone


Pro Coach from Precision Nutrition

Congratulations on taking the first step to add real, life-changing, habit-based nutrition coaching to your life. As a Precision Nutrition Coach, I am very proud to be able to offer this to you.

We all know that diets don’t work.

home-online-nutrition-coachingThat’s not true. They work for a while until you get tired of the food or you just don’t have the will-power to follow it anymore.

The key is to develop the right habits over a period of time.

Habits that give you the freedom to change your body without feeling hungry or deprived.

As a member of ProCoach,  you get the same science-based, road-tested, tried-and-true tools used to effectively coach about 50,000 clients to more than 1,000,000 pounds of weight lost.

With ProCoach you can feel confident knowing you will get the most up-to-date, research proven, client-centered coaching available today.

What Do You Get?


Every day:

  • You log in to a personal home page.
    (This is called a “Today” page, because it tells you what to do today.)
  • You get a lesson to read.
  • You get a habit – a small task to do.

Every week:

  • You should measure and record your progress.
    (This can be body measurements or other indicators that you want to track such as energy levels or adherence to an exercise routine.)

Every 2 weeks:

  • You get a new habit to try and practice.

Every month:

  • I encourage you to upload a photo as part of your progress tracking.

You will get all the tools you need to change your life and, as your coach, I will be there every step of the way.

As an introductory offer, You can try ProCoach for 10 days for free. If you don’t think this information will change your life, cancel and your credit card will not be charged.

After 10 days you will be billed $29/month, cancel anytime.

Sound good? Why not give it a try?

Start your free 10 day, no obligation trial today!




Fill out this form and I will get back to you asap.


About M Factor Fitness

Meet Mike, Your Fitness Coach

 (Unofficial Biography)


Michael Medvig Spartan Breckenridge

As your coach, I just want to make you to realize one thing:

Change your Mind and you can change your life.

I publish race pictures of myself to show people that anyone with the right attitude and a little training can do things they never thought were possible.

Trust me, I am not a stud.  I will be the first to tell you I am not athletically gifted. I am not winning any of these races, in fact, sometimes I am in the bottom half of all finishers.

You might think that would discourage me. In fact it is just the opposite.

Here is my story.

I grew up tall, gangly and weak. Having asthma, I spent a good part of my life sitting on the sidelines watching everyone else do sports. Yes, I got pushed around in school and had low self-esteem.

At age 15 I was a freshman in high school and couldn’t do a push-up or run a lap around the track. I flunked every presidents fitness test I ever took.

But don’t feel sorry for me, I didn’t even feel sorry for myself. I was just fed up.

The decision I made at that point changed my life. I went against the advice of Doctors and my parents and started working out. It was brutal at first. You know how kids are. You get get teased because you are an easy target. Then you go to a gym and you get teased because you are the weakest one there.

But I had a plan.

If I wasn’t born with the genetics to do this, I would simply be more consistent and work harder. My friends took time off in the summer, I didn’t. They would miss workouts to go party. I joined them after I worked out. Little things started adding up and I started narrowing the gap.

What kept me going?

Yes it was very hard but I saw the pain of the workouts and the pain of trying to get air in my lungs as a positive. I read every book I could on lifting weights and made friends with people in the gym. Any discomfort I had was far better than the 24 hour discomfort of not liking who I was.

In the end, I never became a great athlete. I played a year of high school football and sat on the bench. I played a year of college football at Trinity University (Division 3) and sat on the bench. Just being honest. I never had the experience to get the playing time to get the experience. It is a vicious circle. But I also realized that I enjoyed spending time in the gym more than breaking it down playing football. The joy of getting my Walkman (yes, Walkman. Google it if you don’t know what I am talking about) and going for a run always put a smile on my face.

So what am I doing jumping over fire at age 52?

Michael Medvig Fort Carson

I jump over fire pits, carry logs and run half-marathons because I couldn’t do these things when I was younger. Heck, I couldn’t have done these things five years ago. And most of it was mental.

You know, we all carry our childhood with us, for better or worse. And many psychologists think that figuring out and coming to peace with our childhood is our job as adults. If we do, we become happier people. If we don’t, we struggle with these issues the rest of our lives. For a lot of people, food is a major issue. You can try all the diets out there, until you change your perception of food, you may always have trouble with self-sabotage.

As weird as it may sound, I am at my happiest suffering during a race. The uglier the race the better. During it, I am at absolute peace with myself. We all spend our lives living different personas. I am a Dad, Husband, business owner etc… When I am on a trail, I am all alone, just me. If I am going to finish the race, I need to overcome a number of emotions such as fear, self-doubt, hunger, discomfort and in doing so, I become stronger. Once you get the mindset to do this, overwhelming fears become insignificant.

Spartan trifecta 2017

This year I earned my first Spartan trifecta completing a 13.5 mile, 8 mile and 5 mile obstacle course.For many, including myself, the races where you push yourself to your limits are life affirming and life changing. This was a culmination of a lot of hard work and sacrifice. Can’t wait to do it again next year.


Warning: If you are reading this and freaking out right now…don’t.

You may be saying to yourself, “Mike, I only want to lose a couple pounds, this seems over the top.”

What I do on the weekends may seem a little over the top to most people. Honestly, I think it freaks my wife out sometimes.Somehow after all these years, I have become some sort of quasi-role model. You don’t have to do anything I do. I just want you to know it is possible.

My Philosophy

If all you want to do is lose a few pounds and feel better, that is awesome. I can show you how to do it a safe and efficient way at your pace.

If you have nagging pains from sitting at a desk all day, I can give you an exercise program to fix that.

If you have a history of bouncing from diet to diet, I can show you how to eat so you can control your weight and never be hungry.

In fact, my training may be the safest form of exercising you ever do.

I am not a psychologist, life coach (whatever that is) or motivational woo-woo speaker. But I do know a couple of things.

Never let other people define you.

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

That is what I am about and that is what M Factor Fitness can help you achieve.



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.


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 Spartan Beast Breckenridge
  • August 27 Spartan Sprint Breckenridge
  • September 16 Warrior Dash Larkspur
  • October 1st, Chase the Bear Half Marathon Lakewood
  • October 7th Ridgeline Half-marathon Train (The revenge)


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


best personal trainer 2016













Best of Parker Award 2014




















ProGrade Vitamins and Supplements

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Get ProGrade nutrition here.

7 Reasons I have been associated with ProGrade Nutrition for over five years.

1. They have excellent pharmaceutical grade supplements.

2. They have cutting edge science behind their products which they take the time to explain in plain english.

3. They offer a 100% money back guarantee on all products.

4. Their vitamins and supplements are all lab tested and certified.

5. Just by visiting their site and subscribing to their newsletter you will get a great education about nutrition. Oh yeah…. for free. Even if you never buy their stuff.

6. I have been recommending ProGrade to my clients and take their products myself. I have never had any complaints and have seen the results for myself.

7. Great Customer Service. I won’t risk my reputation by being associated with any company that has less than outstanding products and customer service.

Here are some of the most popular Prograde Nutrition Products

Detoxify Your Fatdetox your fat

New research is turning everything you’ve always been told about “losing” fat upside down… while giving many long-time “dieters” the changed bodies they could only dream of before…”
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