Post 57: Sports Nutrition Training at M Factor Fitness

 First off, I have to apologize for not being more consistent with the blog. That must be one of the most over-used excuses for bloggers but it is sincere.  It has been a crazy summer. In addition to my full schedule with clients, I was working on another certification for sports nutrition through the ISSA. This was in addition to the one I have from the NFPT, which sounds crazy because a certification is a certification. In reality, the ISSA course was light years ahead in the scope of detail and application, so I am glad I took it .I read books on nutrition all the time but there is something about paying for a course and being under a deadline to take a test that really makes you focus on learning not just reading.

The course was written by Dr. Jon Berardi, who has his own sports nutrition program, Precision Nutrition. As time permits I plan on taking more courses through him as he seems to be on the cutting edge of fat loss and the art of retaining muscle. Believe me, sports nutrition really is just nutrition. It is about eating for energy, muscle and strength retention and fat loss. Isn’t that the goal of everyone?

But what does that mean for you? Better information, better implementation and that means better results. So all my clients have a 42 page coursebook, and worksheets to keep them on track. This has been one area I have wanted to upgrade with my people so it is going to be interesting to track the changes.

As a pretty rock solid rule of thumb for all nutrition systems:

  1. Read the manual.
  2. Ask questions 
  3. Plan your food
  4. Log your food

You will have success.

But this is same for any nutrition program. The Precision Nutrition program isn’t revolutionary but it is truly cutting edge science so I am looking forward to seeing more success with this.

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. |

The 7 Worst Ways to Find A Personal Trainer

The 7 Worst Ways To Find A Personal Trainer


So you have finally decided to take the plunge and look for a personal trainer.

These can be murky waters, my friend.

Being a personal trainer, I thought it might be a good idea to give you my two cents.

Instead of what to do, I am going to give you advice on what not to do.

This is important since personal training is not cheap and nobody wants to waste money and time and not get results.

1. Find the Personal Trainer with the cheapest rates.

Yikes! If you wanted plastic surgery would you look for the cheapest surgeon? Not to compare myself with a doctor but with any service there ought to be a correlation between experience and cost. The average cost per hour should be $45 to $65 per hour session. I tend to be in the middle only because I give a discount for buying 12 sessions at a time.

Anything lower than that is usually someone just starting out or someone who is desperate to get a client. This brings me to my next point.

2. Don’t ask about certifications.

Yikes part two. The only people that say certifications don’t matter are A) trainers who don’t have any certifications and B) Trainers who attend a cheesy weekend certification class.

The sad thing in Colorado is that you don’t have to be certified to be a trainer. This means anyone can do this. If you don’t see certifications, look out. There are number of associations that offer certifications that one actually has to study for. For my Master Trainer certification through the NFPT, ( National Federation of Professional Trainers)  I had hours of proctored exams.

Does having an armload of certifications mean you are a better trainer? No but it does mean that I am serious about my profession and that I commit time and money every year to learn.

3. Don’t ask about liability insurance.

If you are talking to a trainer and they don’t carry professional liability insurance, run away. End of topic.

4. Age doesn’t matter.

As a rule, most personal training horror stories start ” So this young kid comes out and the next thing you know I am….”
The rule of thumb here is get a trainer close to your age. Remember how indestructible you felt in your teens and twenties? Well the problem is that you probably are past that stage and if your trainer isn’t, you may find yourself pushing cars out in the parking lot. One story I heard involved a young trainer making a 70 year old grandmother doing sprints her first session.
Let’s face it, people at a similar age have more in common and a better feel for what is appropriate. But have it your way. Look at it this way, you may have a horrific experience but you will have great stories to tell.

5. Don’t meet your trainer before you start.

Quality trainers will sit down with you to discuss your goals and they should not charge for it. Period. I offer a free 30 minute consultation to answer 2 questions.

  • Am I a good fit for this potential client?
  • Is this potential client a good fit for me?

Good trainers will walk out of situations where there is a mismatch. Hungry ones won’t.

6. Don’t worry if your trainer is more out of shape than you.

Not a big deal. They must know what to do even if they don’t practice themselves. Yikes #3!

7. Find the biggest, strongest trainer possible.

They must know what they are doing if they got that big!

Well, if you want to be a bodybuilder, by all means find a big bodybuilder to train you. If you want to learn how to run a marathon, find a trainer who runs. Trainers are all different in what kind of style they practice and how they train clients. My style is based on the fact that I train clients in their homes. In home training lends itself more towards core training and bodyweight exercises. This is not ideal for bodybuilding but it is the best for overall fitness and fat loss.

Hopefully this helps. Best of luck to you.

Questions, Thoughts Concerns? I will be happy to get back to You.


Additional Personal Trainer Resources

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Boost Your Weight loss with Omega 3 fats

Who put the fat in that drink?

are you drinking fat

image courtesy of

Here is a sneaky way to sabotage your waistline.

I just saw a nice piece on channel 2 news about drinking calories and obesity. It seems obvious when you think about it.

I can’t find the link but I did find this on Fox News, Are you Drinking too many calories?

Caution: In the article they say whole milk has too many calories and you shouldn’t drink it.

True or false?

The next few sentences are going to totally confuse you.

Fact: The body can only process so many calories at a time, the rest turns into fat.

This is why you need to avoid drinking high calorie drinks while you eat. Too many calories at once equals fat creation.

Fact: Drinking fat won’t make you fat.

You can actually have a higher fat diet and not gain fat. Don’t avoid Omega 3 fats.

They are your friend. Omega 3 fats reduce inflammation and help with a number of body functions.

This is why people on Paleo diets can eat high fat and lose fat at the same time.

So if you were to drink whole milk you would be ingesting more calories but it would also be more healthy fats that your body can use.

Whole milk will also fill you up.

Fact: Drinking beverages high in sugar (i.e. empty calories) will make you fat.

  1. Excess sugar gets converted to fat.
  2. Sugar will spike your insulin levels and screw up your hunger signs.

I am by no means a purist on these matters. My rule of thumb is to take a second and ask, ” What is this going to do for me?”

And if I am trying to drop a few pounds, I will avoid sugary drinks.

Other than they taste good, you just can’t make a good argument for drinking soda. There is no nutritional value and it plays havoc with your insulin.

But if given the choice, I would always choose regular soda over diet. Even though you aren’t technically ingesting calories, you are dumping a slew of toxic waste down your throat with artificially sweetened beverages. Better yet, avoid both if you can except on cheat days.

Take a look at this.

 Calories per 12 oz.
  • Water 0
  • Gatorade 75
  • Propel 15
  • Juice 140-210
  • Soft Drinks 149-154
  • Red Bull 110

That may not seem like a lot but remember when you are adding this to your meal, you are dumping empty calories into your body and right to your butt or waistline.

You are also wrecking your health.

3,500 calories in a pound of fat
2 sodas per day 300 calories x 7 days a week = 2100.
2100 x 52 = 31.2 pounds of fat.

Bottom-line: Don’t do that.

But are there any exceptions to this? What about just drinking your meal?

No, I am not talking about booze, I am talking about giving your digestion a break and drinking one meal a day.

This is a great way to get maximum absorption of nutrients and get quick energy.

1. Protein Drinks and meal replacements.


Free Protein offer


Find a good one and get a couple good shake recipes and you are set. Morning, lunch, snack, before workout, after workout, before bed, the protein shake can’t be beat. Feed the muscles, replenish your blood sugar.

In fact, the good people over at ProGrade Nutrition are offering a free sample of their ProGrade Workout formula for you to try. Click here and try a free full size bottle. You just pay shipping and handling. That is fair, isn’t it?





2. BulletProof Coffee.

This has been my favorite drink of choice in the morning. BulletProof coffee in it’s simplest form is:

  • Coffee
  • Pasture based butter such as Kerry Gold.
  • Coconut oil
If you try this and it is too oily and thick, substitute MCT oil for the Coconut oil.
MCT oil ( medium chain triglycerides ) are fantastic for energy and the butter and coconut oil have high levels of omega 3 oil.
It is a great way to start the day.

So what is the takeaway in all this?

1. Don’t drink your calories while you are eating unless you factor in caloric expense.
2. Try not to drink anything that isn’t going to help you nutritionally.
3. Substitute a shake or bulletproof coffee for a meal everyday and notice the difference in how you feel.