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Post 90: Introduction to M Factor Fitness and Nutrition

Why in the world do you need to look at another fitness blog, especially this one?

 Because in a world of cookie cutter blogs and follow the leader mentality, maybe you want a second opinion and some fresh ideas.

This is why I created M Factor Fitness and Nutrition. My clients  range from 35 to 60 years old and getting in shape is not as easy as it used to be. They are real people with jobs, mortgages and families. Some have never exercised and some are dealing with injuries from the past.

Most don’t like the idea of going to a gym or taking a class. They know they need individualized attention to get results. Here is what I have learned.

You don’t need advice on what everybody should be doing. You need advice on what you should be doing! 

Let me welcome to the world of M Factor Fitness. What I’ve done is take my personal training philosophy that I’ve developed over the past 10 years and put it in a format that is accessible by anybody.

This is the problem is this. Most people in the 35 to 60 age range want to get in better shape but they simply don’t have the time to do it or they have injuries that stop them from exercising regularly.

So with what little time you have we need to maximize your results. This means tossing out the ideas that don’t work and putting in effective ideas that will work. The problem here is that everybody is different and with everybody is unique.

If we train together I will give you a plan of action. If you read this blog I will offer up ideas for you to try. This is the purpose of this blog. Some of my ideas may seem a little counter intuitive at first but I would ask that you hang in there with me and try them for yourself. Everything I will blog about has science behind it.

The other side of this is that I will talk about stuff that flat-out doesn’t work and you need to avoid. If you are doing those things, don’t be offended. Think of it as a second opinion. This is a blog and blogs were meant to be interactive. So share your opinions.

So how should you actually use this website?

I recommend starting out doing three things.

1. Sign up for my newsletter so you can get articles delivered to your email every time I post. Actually I think I have this set up to send you an email every three blogs. I will also send you a quick note if anything important is coming up. Click here to get started.

2, Sign up for my free fitness portal. I have teamed up with TrueStar vitamins to provide my clients with a nutrition website that will create custom menus for you based on your goals and health issues. It also can also create exercise plans for you along with ideas on supplementation. Oh yeah, this is free to anyone who wants to join. 

One of the things I like best about the website is that it has 17,000 different recipes. Even if you don’t follow the recipes it will give you a good idea of how you need to be eating.

Look at it this way. If you went to a nutritionist they would charge you $300 to do the same thing. They may even be using the same software. So please take it advantage of this. I have been looking for software like this since I started personal training and I haven’t found anything that comes close to this. So check it out here.

3. Facebook me! Be a fan and get this content via Facebook. I will be doing some exclusive things with Facebook in the future so make sure to be a fan.

4. If you want to take me along in the car i have a new podcast called the ” M Factor Fitness FunkCast” available on ITunes for the reasonable fee of free.It is a little ragged but I am working on it. You can listen to it here.

Finally, I am not putting all this together for my ego. I am doing this to help you. So please make sure to ask me questions, suggest topics and make this blog your own.

P.S. As a struggling blogger, it is always nice when readers share content and it is always appreciated.

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 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. |

Starting An Exercise Program The Right Way Part 1

How to Start an Exercise Program For Beginners

Part 1: Basics

Happy New Year! I have some sobering news for you.

Three weeks from now, most people will have broken their New Year’s resolutions.

But not you, my friend, because you have stumbled upon this mega post.

Here is a quote from Alfred Souza via the great Jeffrey Gitomer. This blew me away when I read it.

” For a long time it had seemed to me that I was about to begin real life. But there was always some obstacle in the way, something to be gotten through first, some unfinished business, time still to be served, a debt to be paid. Then life would begin. At last it dawned on me that these obstacles were my life.”
Here is the best piece of advice I can give give you.

Ignore the noise and do the work.

Quick Lesson on Fitness Philosophy

So the idea here is is that I need to get you moving. Start exercising, then we can fine-tune your program.

You can sit here all day and read and by the end of the day you will still be here reading, confused and with a sore butt.

Here is a series of Podcasts Specifically targeted for beginners.

 

1. Why you need you use resistance in your workouts

2. Why recovery is so important

3. Why increasing your metabolism is critical to your success

There is a lot of fitness information out there.

  • Some of it is very good.
  • Some (okay, a lot) of it is outdated.
  • Most of it is driven by marketing. Meaning that it is meant to drive you into buying specific products or services.

You may be saying, “hey Mike, aren’t you doing the same thing”.

And to a degree you are right. I am a personal trainer but I am also marketing my fitness and nutrition programs.

The difference is simply this. I am not telling you this is easy. I don’t talk about miracle pills or ,melting away slabs of fat in just 10 minutes a day.

The only way to change your body is with smart, hard work.

Anything and everything on this site is geared towards that because if you aren’t willing to put the time in, you won’t get the results.

I am not here to waste your time and money.

Summary:

  • Get started now. Don’t wait to become a fitness expert before you start your journey.
  • Resistance Training is the best way to reshape your body, burn calories and increase your metabolism. There are a number of different ways to do it. You can use bands, weights, kettlebells or just your own weight. The bottom-line is you need to work all the muscles of the body against some form of resistance to make a change.
  • Cardio can be great for meditation, getting fresh air and burning calories but it will not appreciably increase your metabolism or reshape your body.
  • Please my my sake, choose a level of exercise that fits your ability and experience. Don’t sign up for CrossFit, bootcamps or Insanity right off the bat. This is just a recipe for disaster.

If you want to work out in your home and get started learning the right exercises to do, may I suggest my online training?

Here is a short video on it.

In the next part of the series we will cover walking.

Click Here For Part 2: Walking

 

Take two-seconds and join my other sites so you don’t want to miss a thing:

Facebook: http://facebook.com/mfactorfitness



Twitter: http://twitter.com/mfactormike

Youtube: http://youtube.com/mfactorfitness

Interested in training with me? Questions?

Well, here is the form to fill out!

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My Dog is Fat!

SnickersMy Dog is Fat and I Need Your Help!

(P.S. I am going for a little sarcasm here. I am using my dog as an analogy for people who need to lose weight.)

Just wanted to make sure we are all on the same page here.

Good? Good.

Our Vet said Snickers is fat. I prefer to think of Snickers as well-fed.

What you are looking at is fur weight.

Over the years he has gone from 13 to 14 to 15 to 16 pounds.

I started to take notice when he was getting a bit of a butt roll. Once I saw the butt roll, it was time to get him on a training program.

So after consulting numerous dog websites I have up with two plans of action. I would like your input of what you think is the most effective.

Option 1:

  • Count his calories and make sure he chews his food at least 100 times before he swallows.
  • A full vegan cleanse with herbs and green tea for a week.
  • Noni Berries and Acai juice in his water bowl to help bolster his immune system.
  • Mega vitamins just in case he isn’t getting enough.
  •  Any water is to be filtered, boiled and sanitized by ultraviolet light.
  • He will need to sleep in certain  positions in a feng-shui approved room.
  • Don’t forget the crystals.

This is going to take a lot of time and a lot of money but Snickers is worth it.

Or Option 2:

  • Cut out the snacks or change to lower calorie snacks.
  • Stop feeding him from the table.
  • Go for a longer walk each day.

This really doesn’t take any time and we will actually save money.

Oh, boy, this is a tough one.

Kind of stinks when you see things layed out like this, doesn’t it?

Don’t worry, I am with you. I have probably fallen for every marketing supplement scam there is. I write these blogs to try and help you avoid some of the traps I fell into.

I am not saying there aren’t some cutting edge supplements out there. There are.

I am definitely not telling you to stay away from all supplements.

I just want you to consider the 80/20 rule.

The 80/20 rule states that 20% of your actions will give you 80% of your results.

In the fat loss game, nutrition and working out will give you the bulk of your results.

Focus on that.

Fat loss supplements can provide 5% to 10% of your fat loss. These are numbers quoted from Bill Phillips, Founder of EAS.

So if you lose 100 pounds of fat, you will be able to credit your fat loss metabolizer for 5 to 10 pounds.

Let’s take an average of 7.5 pounds lost with the magic of supplements.

So we are looking at losing 92.5 pounds through hard work and sweat.

 

So do you see how insignificant this is?

Why then do you sell supplements?

I am affiliated with a couple supplement companies.

If you want to look at adding supplements to your workout, I think I have an obligation to point you in the right direction.

Whether you check out Onnit, Biotrust or ProGrade, be assured that

  • They have an empty bottle return policy. So if you take the product and don’t see a difference you get a full refund.
  • They all come from GMP controlled labs.
  • They all present controlled lab studies for their products.

So are these miracle supplements? No

Will you effortlessly lose weight taking their supplements. No.

Could they help kickstart your fat loss program or help you break a plateau? Very likely.

 

Take two-seconds and join my other sites so you don’t want to miss a thing:

Facebook: http://facebook.com/mfactorfitness



Twitter: http://twitter.com/mfactormike

Youtube: http://youtube.com/mfactorfitness

Interested in training with me? Questions?

Well, here is the form to fill out!

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Post 67: Time for Something Positive

This was emailed to me from a friend who is also a great massage therapist. It really puts things in perspective.

If you are in the Parker area and want a massage, give pat Perry a call at 303-841-5039.
If you never learn the language of gratitude, you will never be on speaking terms with happiness.









A father and mother kissing their dying little girl goodbye—

If you are wondering why all the medic people are bowing….
in less than an hour, two small children in the next room are able to live thanks to the little girl’s kidney and liver.

 

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 66: How Much Do You Know About Strength?

So you think you know about strength eh? Well take this quiz and lets see how you do.

The following information is taken from Men’s Health Power Training by Robert dos Remedios , MA, CSCS

By the way, this is an excellent book. Don’t let the “Men’s Health” throw you. This is a serious book. The words “Dude” or “Bro” are not mentioned at all.

Take a look at these questions and write down your best guess, then go to the bottom of the page for answers.

1. Most Pushups in an hour?

2. Most parallel dips in an hour?

3. Most Chin-ups in an hour?

4. Heaviest Power-Lifting Bench press?

5. Heaviest Power-Lifting Squat?

6. Heaviest Power-Lifting Deadllift?

7. Heaviest Weight-Lifting Clean and jerk?

8. Heaviest Weight-Lifting Snatch?

Ok, so take your best guesses and prepare to be humbled.
p.s. This edition is from 2007 so I am sure some of these records have been broken.

1. Most Pushups in an hour? 3,416

2. Most parallel dips in an hour? 3,989

3. Most Chin-ups in an hour? 445

4. Heaviest Power-Lifting Bench press? 1,005 lbs.

5. Heaviest Power-Lifting Squat?  1,200 lbs.

6. Heaviest Power-Lifting Deadllift?  1,003 lbs.

7. Heaviest Weight-Lifting Clean and jerk?  580 lbs.

8. Heaviest Weight-Lifting Snatch?   469 lbs.

 Hopefully this inspires you to lift a little harder this afternoon.

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. |

An Ugly Kettlebell Circuit For Legs

 Ready to get ugly?

Choose your weapon. 45, 55 or 70 pounds of pure fun!

Choose your weapon. 45, 55 or 70 pounds of pure fun!

Kettle bells circuits are, in my opinion, the best type of circuit you can do. They are unforgiving. If your form starts breaking down, you will pay for it. So unlike other types of circuits,these demand your full attention.

This is an ugly, ugly circuit for those of you who want to blast your legs. I have no idea why I was so mad at my legs that day. Oh yeah, I remember…I wanted to make them bigger and stronger. And this is how you do it.

Now, if you don’t have kettle bells, you can do this circuit with dumbbells. The only exercise you will have to replace is the swings. You can substitute 5-10 burpees or maybe do some pull-ups, rows or push-ups.

What you need:

Kettlebells.

I use 35 lb and 45 lb. ( I know it is cooler to use KG’s but what can I say, I am an American,. You should use a weight that will test you. remember, this is training not show off time. Kettlebell training should be a thing of beauty. I want nice controlled, smooth movements that work to transform your body into a single unit. Don’t be jerky or spasmodic and the most important rule of all….

If you can’t keep your form intact you are using too heavy a bell.

If you feel this in your lower back you need a lighter bell or you need to work on your form.

Take breaks if you need to. I don’t want your form breaking down because you think you need to work to the bell.

Interval Timer

Here is a sample of hiit timers. Most have a free version that will work just fine.

Here is a sample of hiit timers. Most have a free version that will work just fine.

 

 

 

 

 

 

Interval timer- If you don’t have one on your phone, download one. They are free and they work great. Just go to your app store and search for HIIT (high intensity interval timer). Go to settings and you will see an area for sets, high interval and low interval. The high interval is the work period and the low interval is the rest period. The names may be different depending on what app you download but you are smart and I have full confidence you can figure it out.

Suggested interval settings

Set the sets for 9.

50 seconds work and 10 seconds rest. Advanced

45 seconds work and 15 seconds rest. Intermediate

40 seconds work and 20 seconds rest. Beginner.

 

Exercises:

1. Kettlebells Swings- nice smooth swings.

2. Deadlift- use your legs and touch the kettlebell to the floor if you can.

3. Romanian or stiff legged Deadlift holding 1 Kettlebell. Stand on your left leg and hold kettlebell in the same hand. Do this exercise slow and deliberate. You may want to use a lighter weight for the first set as this really stretches out the hamstrings.

4. Romanian deadlifts Right side.

5. Front Squat- Use one Kettlebell and clean it to your left shoulder. Rack it there and squat.

6. Front squat right side.

7. Lunges Left leg. Hold either one or two kettlebells and step into the lunge and back with your left leg.

8. Lunges Right Leg

9. Kettlebell Swings

Let me know what you think.

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.

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Post 61: Turkish Get-Up Tutorial

Hey, how is everyone today?

Who Wants to do A Turkish Get-Up?

One of the great things about publishing a blog is that I can direct this wobbly ship anyway I want. One of the things I like to do is share information I find. Not crappy marketing info or generic filler articles but honest fitness stuff from fellow athletes who are in the trenches like you and me. This information is always better and always more credible. This is actual training you can use.

That is why I originally posted the video from Neghar Fonooni, the 36k Turkish Get-Up. Now everyone wants to learn how to do one and to be honest, I am not the one to show you. But Neghar is. When I originally asked her permission to post her video on my site, she agreed.

If I were a vain person I would put a video of myself doing them but since she is teaching me, I will bow to the master on this one. The explanation is simply the best I have found. But I need to warn you, this is a hard and humbling exercise. Don’t be an idiot and try this using weight until you have your form down.  Don’t be a bigger idiot by trying to use the weight she uses. She is a trained professional. Doing a 72 pound TGU would be like trying to walk into a 500 lb squat. Work your way into it. I am.
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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 60: An Amazing Feat With a Kettlebell- 36k TGU

As a trainer, one of the constant battles I fight is convincing women that you can train heavy and you won’t look freakish. To prove my point, here is a video from Neghar Fonooni. She has over 90 videos on YouTube and I would urge everyone to check them out.

If you are like most guys, you will be humbled by the amount of weight she lifts, not to mention the flawless form. If you are a woman, hopefully this will inspire you to go a little heavier next time you lift.

 

In case you don’t perform turkish get-ups, you can probably see from the video that they are hard. Really hard and technical. Notice she isn’t lifting 36 pounds, she is lifting 36kg which translates to 79.3 pounds! And she is doing this at a bodyweight of 125 lbs. Very cool.

Enjoy

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 59: R.I.P. Michael Clarke Duncan

R.I.P. Big man

This really stinks. Michael Clarke Duncan died today from a heart attack suffered in July.

I am not really good at writing tributes but I wanted to do my best here. Because Michael Clarke Duncan was not only an extraordinary actor, he was also a brother of the iron. Much like when an actor comes from your hometown you can have a sense of pride in sharing that commonality.

I shared with him that sense that he was one of us. One of the few representatives in Hollywood that was a weightlifter. Not some skinny guy that works out for a given role but an honest iron pumping dude who made it big. And that was special to me. Just like Sly and Arnold, Michael was in the club. In a world that increasingly favors little nebbish heroes on the screen, Michael Clarke Duncan was the man. He commanded the screen with his presence.

So that is really all I wanted say. We have lost a brother of the iron today. He will be missed.

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. |

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