Posts

Post 93: Mindset: Do I Have What It Takes To Get You In Shape?

Do I have what it takes to get you in shape?

The idea of this blog comes from Natalie Sisson of the Suitcase Entrepreneur. I am taking part in the 30 day blog challenge. Why? Well because this blog has been patchy and sporadic at best and I need to get better at it.

So as I am reading day 2, I came across this. Hopefully Natalie doesn’t mind if I share the following on the importance of mindset.

Starting a business is quite possibly one of the most challenging moments of your life. Running a business and your life from the road is another challenge altogether.

“For the first few weeks and months you will likely question everything you thought you knew about yourself and whether you’re cut out to be an entrepreneur and a world traveler.

This is a natural state to be in. Be prepared to be in that state for at least the first year as you test what works and find out what you’re capable of.

It’s also something you should embrace. Putting yourself out there to create products and services that help others and make an impact is not meant to be easy.

You’re changing the world remember and that takes guts, persistence, massive amounts of self belief and determination – all of which will be tested on a regular basis.”

Great advice for me but also great advice for you.  Building this blog (and podcast?) to the next level is going to test my limits as a business owner and writer. I am going to do my best to build and offer quality content that is actually going to help you. But I know I can’t do this unless it is fun.

Since we are starting from scratch, I would like to change the above quote to make it fit the person trying to get back in shape.

Starting a fitness program is quite possibly one of the most challenging moments of your life. Staying fit while running a business and having a personal life is another challenge altogether.

For the first few weeks and months you will likely question everything you thought you knew about yourself and whether you’re cut out to change your diet and complete the workouts.

This is a natural state to be in. Be prepared to be in that state for at least the 3 to 6 months as you test what works and find out what you’re capable of.

It’s also something you should embrace. Putting yourself out there to sweat, ache and change your physical body and mind is not meant to be easy.

You’re changing your world remember and that takes guts, persistence, massive amounts of self belief and determination – all of which will be tested on a regular basis.

If you have this mindset, how can you not succeed?

Image courtesy of http://www.freedigitalphotos.net/images/view_photog.php?photogid=3922

Image courtesy of http://www.freedigitalphotos.net/images/view_photog.php?photogid=3922

So how about we make a deal.

I am going to do my best to keep you on track and have fun doing it.  All I ask from you is to let me know what you need. My goal is to 250 subscribers to my newsletter by the end of the year. If I can continually add people who are interested in my blog we will have a community before we know it. That is my end goal.

How cool would that be!

So let me know what you need to stay on track with your fitness goals and I will help any way I can.

[ois skin=”newsletter”]

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 68: 3 Fat Loss Myths Debunked

  Let’s be honest here, most people don’t get the fat loss they want because they don’t work hard enough. Well….at least that is what I used to believe. I still believe that to be a semi-valid statement at least for most of the population. Get a solid workout plan, exercise consistently and pay attention to what you are eating and you will almost always get results. On the other hand, if you do not put the time and work in, you shouldn’t be surprized if you fall short of your goals. This is the way it should be. Easy to understand and explain.
What is hard to explain is that I have noticed that there seems to be a growing number of people that do not benefit from that instant relationship between exerercise plus diet equals fat loss. I have had a couple clients that I know are eating right and putting their work in and yet they don’t get the results they should.
This is another excellent article from Kevin DiDonato that addresses this. He is not alone in thinking that there is something going on with our food supply and the constraints of modern society. Enjoy reading this and I hope this helps you get in the shape you deserve.
Michael   
Avoid These 3 Belly Fat Myths

By Kevin DiDonato MS, CSCS, CES

Fifty years ago, adding physical activity and changing your diet were all you needed to do to lose weight and keep it off.

However, flash forward to today, and the same formula for weight loss does not hold true.

In fact, today there are many other factors which contribute to weight gain, and why for millions of people worldwide, it is much harder for you (and them) to lose weight.

Chronic inflammation, which is low-level inflammation that is present in your body and could signal the start of many different disease processes, is on the rise and could be the leading cause for dysfunctional fat cells.

Dysfunctional fat cells, research suggests, could inhibit your fat cells’ ability to secrete powerful hormones.  These powerful hormones could be the key to helping you lose weight.

By not secreting these hormones, your body may have a harder time using stored fat, which could prevent you from having a lean and tone figure.

Today, we have debunked some of the common myths associated with your fat cells.

Myth #1: Your Fat Cells Are Just A Storage Unit – FALSE

People once thought of fat cells as pockets where fat from food goes – allowing for storage of fat to be used for energy later.

Now, however, research suggests that your fat cells are, in fact, alive and metabolically active.

Your fat cells, commonly known as white adipose tissue, could be the largest endocrine organ in your body.

Just like your thyroid and pancreas, your fat cells release many different hormones, which directly impact your weight loss success.

One hormone in particular, Adiponectin, could help you lose weight and keep it off.

However, research shows that being overweight could cause your fat cells to slow the secretion of Adiponectin and other key hormones, which could make it even harder for you to lose weight.

Chronic inflammation, which is low-level inflammation and is always present in your body, could cause your fat cells to become dysfunctional, therefore altering their ability to release powerful weight loss hormones.

Myth #2: Your Fat Cells Can Burn Off – FALSE

Your fat cells shrink but they do not burn off.

This means that during exercise, or cases of extreme fasting, your fat cells release stored fatty acids for use as calories (energy).

This could help to shrink the SIZE of the fat cells.

However, by overeating, there is an influx of calories which your body tends to store as fat.

And this could increase the size of your fat cells.  However, when your fat cells are at full capacity, they send a signal to smaller, undeveloped fat cells, to divide and take on more fatty acids.

This could create more fat cells to store extra fatty acids.

Myth #3: What You Put in (and on) Your Body Can Slow Fat Loss – TRUE

There are a lot of factors involved when you are trying to lose weight now, than there were 50 years ago.

Exercise and diet do play a role in your body’s ability to burn stored fat; and this could enhance your fat cells’ ability to secrete hormones, causing you to lose weight.

However, there are certain environmental factors which need to be considered when you are trying to lose weight.

Today, there are more hormones and antibiotics injected into livestock which, once eaten, could alter the hormone levels in your body.

Plus, there are also hundreds of chemicals that you are exposed to over the course of the day, which could also alter your hormone levels and lead to weight gain.

Certain chemicals act as endocrine blockers and potentially could alter your ability to gain lean mass by throwing your hormones out of whack.

This could increase the storage of fats from your blood, making it harder for you to lose unwanted belly fat.

Optimize Your Fat Burning Potential

Research suggests that your body could have toxic fat cells, which could limit your fat cells’ ability to secrete powerful weight loss hormones.

Toxic fat cells could also increase your risk for developing heart disease, insulin resistance, metabolic syndrome, and diabetes.

However, by losing weight and altering your hormone levels, you could have the ability to transform your fat cells, making them happier and healthier for years to come.

NEXT: Discover How To Detoxify Your Fat Cells >>

 

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.

Beginning Kettlebell Training for Women

When They Get Big, You Should Name Your Kettle Bells

Yes you should name your Kettlebells when they get big. Here is a 45 pound, 55 pound and 70 pound bell.

KettleBell Training For Women

I found a great article by Lauren Brooks on www.Dragondoor.com.

Let me just say this, if you get intrigued by kettlebells and what they can do for you, there is no better resource than Dragon Door.

P.S. On the right hand side of this blog is an ad for Onnit. Check out the cool primate and demon kettlebells they have. Really cool.

I have always been of the mindset that if someone goes through the bother of writing a great article, I would rather promote it and give the writer credit than doing a re-write and claiming it is my idea.

This month my blog seems to have a theme of convincing women to lift heavy to lose fat. So here is another article and it is a great one. Even if you are a guy, pay attention to the ideas.

So after decades in the United States, Kettlebells have suddenly become the “cool” thing to do. That’s the good thing.

A Kettlebell workout may be

  • The most demanding workout you ever do.
  • The best cardio workout you ever do.
  • The most functional workout you ever do.

And that is saying a lot.

In addition

  • You don’t need a lot of space.
  • You don’t need a lot of equipment
  • You don’t have to learn a lot of movements.

Isn’t that awesome.

But don’t be fooled by cheap imitations.

My Quick Kettlebell Rant

Anytime you get a system that really works, marketers start rubbing their little ratty paws together to try and water it down. It is no different with kettlebell training. Instead of learning from people that specialize in this sport, you see the “celebrity” trainers with their own kettlebell workouts. You know who I am talking about. “Biggest Loser” coaches, “Cardio Bunnies” and others. I have seen a couple of these “workouts” and I noticed a couple things.

  • They have no understanding of kettlebell training.
  • They lack technique.
  • They basically substitute a kettlebell for a dumbbell. So you end up doing exercises that a kettlebell person would never do.
  • They introduce little bitty 3 and 5 pound kettle bells. Some even made of plastic!

You should avoid these “Celebrity Coaches” like the plague anyway but please avoid them when it comes to kettlebell training.

Plastic 3 pound kettlebells ? Really?

A Word of Caution:

When you learn kettlebell movements, you are creating a lot of force with the bell. Control the forces generated and your lower back and joints will become bullet-proof.

Screw around those forces will mess you up. So please learn from a professional. Look for the RKC designation.

P.S. I don’t have the designation and I wouldn’t pretend to be able to show you how to do all the moves. I will teach my clients the swing but that is about it.

Listen to Lauren, She knows what she is talking about.

Enough of my soapbox. here is the article and here is the link.
http://www.dragondoor.com/articles/the-need-to-train-like-a-man-especially-if-you-are-a-woman/

The Need to Train Like A Man, Especially if you are a Woman

Lauren Brooks, RKC
March 9, 2006 04:08 PM

Come on ladies! Are you sick of watching men do pull-ups and you can’t even do one? I know I was!

As a fitness coach I stay current with the latest developments. I am always looking for workouts to stay in shape that are not only effective, but also fun. Since most of my clients are more concerned with having a lean physique than with developing real strength, it’s been a challenge to convince them that training for strength is an excellent way to become leaner.

Many women have the illusion that if they even glance at free weights, they will end up looking like Arnold’s long lost twin sister. As a result, women flock to aerobics classes and exercise machines every year with the hope of discovering the holy grail of fat loss.

I do not have to tell you what the end result is.

Think I am being too harsh? Go to an aerobics class today and take a mental note of the class. Now go back in a month and take a look at the results. See what I mean?

Results that are noticeable do not come from just cardiovascular exercise. Make no mistake about it, the best way to get a lean, sexy, and a well defined physique is with heavy weights and low reps. Why? Read the rest of the article to find out.

I am also going to go over what I believe is the most effective form of weight training for women and what it did for me. By the time you get to the end of this article, you will be over the irrational fear that lifting heavy weights makes women bulky. You will have a plan of action to develop a body that is super strong and conditioned. The body you have always wanted. Lets get started! Many woman who insist on training with light or medium weights and doing many reps end up building Sarcosplasmic Hypertrophy: bloated, soft and useless muscle. Proper strength training leads to gains in Myofibrillar Hypertrophy: strong and dense muscle. Using lower reps and heavy weights is the best way to achieve the lean physique.

Moreover, you will actually have strength that works; strength that will let you achieve that pull up you’ve always wanted. And don’t worry, most women do not have the testosterone levels to achieve the big bulky muscles. Men have 10 to 15 times the amount of testosterone women posses. Men still have to work very hard to put on muscle. In order to build big bulky muscles you have to have the right amount of testosterone levels, an increased caloric intake, and a regimen that includes lots of volume. Lots of volume can mean 5-10 sets per exercise. So what is the best way to develop real strength? I am firmly convinced it is kettlebell training. When I discovered kettlebells, I was hooked immediately and stopped training with dumbbells and machines. After training with only kettlebells 2-3 times a week for 10 weeks, I lost about 4-5% of my body fat. I am 5’3 and was 118 pounds with 18% body fat. Now I’m 114 lb, much stronger and more conditioned and have a body fat of 13%.

I look better now than I did in college. I was amazed and so were my clients and other trainers; they begged me to teach them what I was doing. The first kettlebell exercise I start my clients with is the swing. The SWING is the foundation of Russian Kettlebell training. It teaches (a) the hip thrust that is powerful and explosive, (b) compressed breathing, and (c) how to generate force quickly. This exercise gives you the skills necessary to excel in all Kettlebell lifts. Spend a lot of time perfecting your swings. Here is how to get started: Most women start with an 8kg weight and men with a 16kg kettlebell. Some women can start with a 12kg. (Exercise descriptions adapted from the Russian Kettlebell Challenge Certification manual.)

  1. Take a natural squat stance making sure your knees are aligned with your ankles
    1. Keep your head up and looking straight forward
    2. Keep a straight back- even when bending forward from hips
    3. Sit back rather than dip down
  2. Keep weight on your heels during swings until the top of the movement; you may shift your weight on your entire foot if that feels more comfortable.
    1. Maintain your balance at all times.
    2. At the bottom position, you should feel your hamstrings stretch.
  3. Explode the hips while keeping your arms straight and loose. The power comes from your legs not your arms. (Do not try and muscle the swing). Keep your shoulders down.
  4. Lock out the hips and knees at the top position. This is where you develop the power to swing the kettlebell.
    1. Squeeze the glutes tight every time you thrust
    2. Brace your abs to protect your spine.
  5. Your breathing should be a power inhale to your abdomen in through the nose at the bottom of the swing. As you snap your hips you let out a little fast breath bracing your spine (like you would with power punches)

Start out by doing 3-5 sets of 15 swings with a lighter bell. When you can do this without overtaxing yourself, move on to a heavier kettlebell. If your seeking to get your heart rate up this is for you. If you are doing the swings correctly your glutes will be sore the next day.

There are many variations with swings you can do once you get it down. There are two-handed swings, alternating swings, double swing (if you have two kettlebells; take a wider stance for this or say bye-bye to knee caps), walking swings, high swings, and so much more. Here are four other exercises you can add to your workout once you feel ready to move on.

The TURKISH GET-UP is an excellent exercise for shoulder stability, flexibility, and resilience. This is a very slow drill. Keep in mind to breathe shallow and keep your abs pressurized through out the set.

  1. Lie on your back and press the kettlebell (KB) in the air
    1. Elbow must be locked through the duration of the set
    2. Keep the handle at the base of the palm and your wrist tight
  2. Roll to your side and sit up keeping your eyes on the bell
  3. Use your free elbow to prop yourself up and get on one knee
  4. Carefully stand up
  5. Slowly reverse the movement and return to the floor (keeping your eye on the KB at all times)

 

The CLEAN is not only an exercise but a safe means to get the KB’s to your shoulders for other drills. Get in the same stance and pick the KB off the floor as you would for a swing.

  1. Keeping your arm loose: the KB is lifted with your hip thrust.
  2. Keep your elbow in and quickly flip your elbow under when the bell has almost reached your shoulder. Do not pull with your arm or try and cheat curl it up to your shoulder! The power is from your hip thrust.
  3. Right before the KB has landed on your forearm, quickly dipping your knees and getting under it will take away the impact.
  4. When returning the KB to the bottom position, keep your arm very loose. Swing it back between your legs and repeat.

 

The FRONT SQUAT is an outstanding leg strength, back, abs, and flexibility developer. This is by far the most practical of all squatting movements. It can be done with one or two KB’s.

  1. Clean the kettlebell and let it rest in the crook of your elbow
  2. Take a breath through your belly before descending
  3. Squat down as deep as you feel comfortable. Pause for 2 seconds
  4. Pressurize your abdomen and straighten out
  5. Push steadily through your heels as you ascend back to the top position

Hint: Never release all the air in your abdominal cavity at one time

The ONE-LEGGED DEAD LIFT is a great exercise that strengthens the hamstrings, glutes, and is important for both athletic power and back safety. It will teach you the very valuable skill of overall tension and staying tight.

  1. Have two KB on the ground side by side with enough room for your foot to fit between them.
  2. Grip the ground with your toes and keep the muscles around your ankle and on the bottom of your foot tight.
  3. Hinge over at your hips with a semi-squat and grab the KB’s. (Eyes are looking straight).
  4. Tense the glute of the loaded leg and brace the abs for that imaginary punch.
  5. Staying very tight throughout the body, push straight down with your leg and squeeze the bells off the ground.
  6. Try to maintain a straight spine. Do not attempt to recover lost balance by fidgeting; this could injure your knee.

 

Here is a sample program to get you started with the five exercises you just learned. Just to keep it simple for beginners, I would recommend 1 minute rests between each set. If you become very fatigue to where you lose your form, I advise you to stop immediately or go down to a lighter weight. If you are looking for higher intensity do one set of each exercise without stopping, then take a 1-2 minute break after all are completed and repeat 3-5 times.

Monday
One Arm Clean 3×6 on each arm
Front Squat 3×8
Two Arm Swing 3×20

Wednesday
Turkish-Get Up 2×3 per side
One-Legged Dead Lifts 3×5 per leg
One Arm Swing 2×15 on each arm

Friday
Double Clean 2×5
Double Front Squat 2×5
Turkish-Get Up 2×3 per side
Alternating Swings 3×15 per arm

So there you have it. Real strength and power exercises with weights for women and men that will get you that lean physique and real strength. Don’t be surprised if your athletic performance improves after 4 weeks of adding this type of training in to your life.

There are endless possibilities of fun and extremely difficult things you can do with kettlebells. Last important thing is to always play it safe! While its good to push your body to the limits, it’s imperative to know when you are over exerting yourself. If you have any questions feel free to contact me at Lauren@SoCaltrainer.com. References:
Zatsiorsky,V.(1995) Science and Practice of Strength Training. Human Kinetics.
Russian Kettlebell Challenge Certification Manual About the Author Lauren Brooks is a fitness and strength trainer in San Diego, CA. Lauren earned her B.S. in Kinesiology with an Emphasis in Fitness, Nutrition, and Health from San Diego State University. Lauren Brooks is Certified by American Council on Exercise and Russian Kettlebell Challenge. She is available for online nutrition and program designs as well as private and group sessions. You can contact her at Lauren@socaltrainer.com or go to www.SoCaltrainer.com

 

Hopefully you enjoyed the article!

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!

First
Last

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 49: How Are You Going To Feel At 50?

For this concept to work, please feel free to put in an age you are going to be. For example, to get the best use out of this article it won’t help if you are 55 and think about age fifty. I need you to look ahead. Those 49 and under use the title. Those over 50 use ” How are you going to feel at 70?”  This is a post about looking ahead, so take a minute, I will wait for you and get the correct title in your head.

Good? Good.

This is important because I was training a client the other day. Remember I am actually a fitness trainer not a wannabe fitness dude. He is training hard to get in shape for his 50th birthday. Like a lot of people in life, myself included, he is very hard on himself. Hard on himself for letting himself get out of shape. And that is not a negative in my opinion. I am the first to beat myself up when I miss workouts or my eating goes out the window. Nothing wrong with a little self-hate. It tends to keep things in perspective. It keeps us all humble.

Back to the story.he was getting down on himself for not getting in enough workouts. ” Fair enough but what did you think you were going to look like at 50?” I asked. “” I thought I would dead” he laughed.

“Did you ever think you would be busting out jump squats and push-ups at 5:30 in the morning?”

” No way, I should be bald, fat and tired.”

 And this is the point. When I was young, 50 was old as hell. 30 was old but 50????
That is ancient. Growing up I thought 50 meant:

  • Certain parts of your anatomy stop working.
  • You grow hair everywhere but where you need it.
  • You fall asleep watching Jeopardy.
  • You watch Jeopardy.
  • You consciously eat extra fiber.

So this was a revelation to me. I am still doing everything I was doing at age twenty. Well, not staying up all night and drinking massive amounts of beer but that is another story. That is for the young. What I mean is that as I have grown older chronologically, I still feel the same on the inside. And that I attribute to weightlifting. At 47 I am stronger than I was in high school. I can still do whatever I want and not have to worry about getting injured.

This is the gift I try to bring to all my clients. Sure you may stress about some bra fat or saddlebags but look at the big picture.

    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 29: Obesity Facts the Government Doesn’t Want You To Know

     One in Three US Adults are Obese??????

    The AFP is very protective of their stories. They are not very fun, are they?
    Copyright AFP 2008, AFP stories and photos shall not be published, broadcast, rewritten for broadcast or publication or redistributed directly or indirectly in any medium

    Okay,  okay, I won’t. Geez. Can I least reference the article? I am giving you a link to look at this.
    http://www.breitbart.com/article.php?id=CNG.f8db7d69218339b9285abcf6567bb20c.81&show_article=1

     
    The basic gist of the article is this:
    1. 1 out of 3 Americans are obese.
    2. Good news is that this figure hasn’t changed in a dozen years.
    3. Bad news is that this figure hasn’t changed in a dozen years.
    4. Also, if you add in ” Overweight”  people the figure is closer to 2 out of 3.

    This will be a study in government manipulation and just lazy thinking. As a member of the M Factor Fitness family I know you aren’t going to stand for this and neither am I. Please question authority. By calling people out and exposing the truth maybe we can make this a healthier nation.

    P.S. If you are reading this, I consider you a person of high intelligence and thoughtfulness. Especially if you agree with me. (:
    So please take a second and read this article and we can come back and discuss.

    Critical analysis:

    1. 1 out of every 3 Americans are obese.
         All you have to do is look around you to see this isn’t true. The next time you are in a crowd, take a look around. You will see some overweight people, sure. You will see a number of people that could be in better shape but 33%?

    2. 2 out of 3 Americans are overweight or obese. This is even more farfetched. What can be causing this because I sure don’t see this.

    So this should lead you to the question….

    3. How is this being measured?
    The government introduced the BMI as the official measure of fitness or fatness in 1998. Before that, they didn’t bother to measure fitness. You had height and weight charts and that was about it. Oh yeah, you had calipers that actually measured body fat. This didn’t seem to fit in with the government plans so this wasn’t considered.
    The new measures are based around the BMI. Take your height and divide it by your weight ( or vice versa ) and you have an instant measure of health.

      0 to 18.5  underweight
     18.5 to 24.5  normal
     25 to 29.5  overweight
    30 +            obese.

    So what is wrong with that?  Isn’t this the latest and greatest measure of fitness? Not really. It was developed between 1830 and 1850 and it really doesn’t measure fitness or health. So let’s put two and two together here. The government , prodded by drug and weight loss companies ( just my opinion ) decided we had an obesity epidemic in 1998. How do you justify an epidemic? Can’t use bodyfat testing. Too cumbersome, besides it won’t give you that epidemic number you want. Why not pull something  from before the civil war. Now we are talking.

    2. So let’s look at the BMI in all it’s glory.

    Tim Tebow
    6’3″
    245 lbs
    BMI  30.6    Obese

    Arnold Alois Schwarzenegger
    6’2″
    competition weight 235
    BMI 30.2     OBESE

    James Harrison
    6’0″
    245 lbs
    BMI  33.2

     Alicia Sacramone
     5″1″
    117 lbs
     BMI 22.1      Average

    Any of these athletes look fat to you?

    Lo and behold, look at the epidemic we have created! We need to get these athletes on a diet asap!
    So can we agree that the BMI tables are ridiculous?

    I know what some of you are thinking. ” Hey Mike, those are all athletes, most people don’t look like that”. Agreed but go to your local gym and see how many average men and women would rate high on the BMI. Since muscle is denser than fat, it weighs more but takes up less room. So it really doesn’t take a lot of muscle to push you outside your ” normal levels”.

     Okay Mike, what does this have to do with me?
     Everything. Your life and health insurance rates are based on this. By people just accepting this bogus measurement tool, we have opened ourselves up to the government stepping in to control our lives. Or if you aren’t as conspiracy minded as I am, then how about just the blatant fact that this is a bad way to measure fitness?

    So if the obesity rate hasn’t changed significantly since the introduction of the BMI, can we assume that there wasn’t really an epidemic to begin with? That is up to you. I hear talk of childhood obesity being rampant. Yet when I look at kids at play in the schoolyard I certainly don’t see it. I see a couple overweight kids, a couple skinny kids and everyone else is in-between.

    Are there overweight and obese people. Sure. Epidemic? I am not so sure about that. And I am a personal trainer. I am the one who whips my clients into shape but something just doesn’t seem right here.

    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 26: Are You Ready To Give Up The Gym?

    Hey, it is that time again. This is the time when people start losing momentum in the gym. It happens every year and it never seems to change. Hopefully this isn’t happening to you.

    • Things suddenly come up and interrupt your workout.
    • Things suddenly come up and you cancel your workout.
    • The weather is too cold/snowy/wet/dark to go to the gym.
    • The gym is too crowded.
    • You are getting bored doing the same workout.
    • You feel like you are coming down with something, so you stay home.
    • Not satisfied with your progress, so you are ready to give up.
    • You have figured out that you really don’t like working out.

    Well….DON’T GIVE UP! I can’t help the people who are reading other blogs and give up.  They may be getting bad advice. They need help but I can’t be everywhere. But you, you are reading this blog and you may be in agreement with one or two of the statements above. So I am focusing my attention on you and we are going to try and fix this issue. Now once we fix this issue, please use social media to spread this around to help those other people.

    So clear some space on your sofa because I am going to sit down beside you and share 5 important workout rules. Understand these rules and you will catch your second wind.  I am a simple trainer who is in charge of getting my clients in shape. My people get results because they work hard and they get good advice. We take time for granted. Use your workout time correctly and you will get better results in less time. You may even grow to like this.

    1. It is easy to workout when you want to.
        If fitness was easy, everyone would be in shape. If you feel like working out and go have a workout, have you really tested yourself? No. You learn about yourself and gain self-knowledge and discipline when you workout when you don’t want to. And you will also get your best workouts. Then you get results. Consistency.  That is the trick. Next time you want to cancel your workout, ask yourself ” is this a test”? Don’t wimp out on workouts.

    2. You get your results at the end of the set.

         The value to doing a a set is never in the first couple of reps. It is always how far you push yourself at the end. If you don’t understand this, you will never get the results you want. Whether you are tied to doing a set number of reps or if you flinch at pain, you have to get over it. The set is done when you can’t do another rep. Even then, I have techniques I use to push beyond it. But for the sake of argument, you know you can push each set a little harder. Should you take every set to failure? No. Once you are warmed up, make sure you go to failure at least once per body part.

    3. The gym is not at fault.

    Don’t blame the gym. The gym is there to enroll members and stay in business. Most gym trainers will give you average workouts and workout routines because, well, most people are average and they deal in volume. Buyer beware. Don’t rely on anyone to do 100% of the work for you when it comes to working out and nutrition. There is more than enough good information out there for you to educate yourself on fitness. Not to mention that there are a bunch of places to work out. A gym is what first comes to mind but you can also look at Crossfit facilities and, of course, your house. Try them and draw your own conclusions.
    I provide a specialized service to my clients and I can charge more because of it. If you have the means, you may want to look into in home personal training.
    Second, if the gym is too crowded, too hot, too cold, plays the wrong music, doesn’t have the right equipment….too bad. Work around it, go at a different time or join another gym. Any gym changes character throughout the day. The personality of the crowd changes and the energy levels change. Learn to workout at home. The point is to not let little inconveniences derail you.

    4. Never take more than 1 day off at a time.

       Nothing wrong with a day off. 2 days off starts a trend and it is much harder to go back in the gym after two days. Three is worse. Whatever you need to do, never take more than one day off. Trust me on this.
    5. Have a go to workout always handy.
        This is a back pocket workout. I have one and I am going to give you the one I give to my clients. A back Pocket workout is when you only have 15-20 minutes and can’t get to a gym. This can be done anywhere and is hard enough to count as a workout. Adjust as needed. By that I mean make it harder if you want. Never make it easier but I don’t have to tell you that.

    • Do this with good form but quickly. 
    • Take a break at the end of the circuit if you need to or go into the next round.
    • Always do the number of reps. Even if you have to break the set into several smaller sets.

    25 Squats
    25 push-ups
    25 Knees to elbows. ( Doing a crunch and a reverse crunch at the same time. )

    Do this 4 rounds as quickly as you can.

    Good, we are done here. I hope you took something away from this and as always, thank you for reading this. Comments are appreciated and if you liked this pass it on.

    Visit me at http://www.mfactorfitness.comMedvig 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 14: Are You Going to Make a New Year’s Resolution to be Fit? Part 1

     Is this the year you are going to turn your life around and finally get in shape? Very cool. I have been training a number of people for a long time so I thought I would give you a couple of tips to get you started. You can disagree with me if you want but since I am right about this, why waste your time. I am assuming you are a beginner, age range 30-50.

    1. Get a check-up- Yeah yeah yeah, you are thinking I have to say this to cover my butt. Listen, I have seen people really jack themselves up by jumping into exercise programs they have no business being in. Sorry Cross Fit,  Boot Camp and P90X people. All I am saying is make sure nothing is wrong and you have clearance from the Doctor to exercise. This brings me to point #2.

    2. Take it easy at first. I don’t care what you hear or say on television, Cross Fit, P 90X and most boot camps are excellent programs for those that are in shape and want to get in better shape. If you aren’t in shape, they can destroy you. Your knees and back aren’t conditioned to take the pounding. That is unless you take it easy and ease into this. It took a while to get out of shape, it will take a while to get in shape. Period. Shameless Plug: This is where a quality personal trainer can be invaluable. I can design an exercise program for you that is based on your age and experience level. As you progress, you will be exposed to higher intensity levels but in a safe manner.

    3. Most people will fail. Yep, most people never get in the shape they want and I see it time and time again. Not because they can’t but because they view this as a short term goal. “I want to lose 10 pounds.” ” I want to fit into a size four dress again.” You exercise, you probably get close then you stop doing the things that made you successful. What happens?  You end up back at square one and that sucks. What you need to do is figure out a way to make fitness part of your life. Do you ever say ” I brushed my teeth today. Now I don’t have to anymore?”

     4. Be your own experiment. Don’t listen to fitness experts. Let me rephrase that. Get information, try and evaluate. If it doesn’t make sense or doesn’t work, throw it away. This is especially true with diet programs. Some just work better for some people than others. They all work but depending on the person, you will get better results with different styles. Just like anything else in life… the harder you work at it the better the results should be. If they aren’t, then you need to change something.

    5. How much can you lose? The fitness industry pretty much agrees that 2 pounds of fat each week is about the most you can lose safely. Now this also depends on how much fat you have to lose. If you weigh 500 pounds, you can drop a lot more fat than a 130 pound person. But for the sake of argument, use 2 pounds as a good number. For most people it won’t be a steady loss but it should even out during the course of a week or in some cases a month.

    6. If you are working out with weights ( as you should be ) you will also gain muscle weight. This isn’t new muscle, it is the existing muscle becoming tone again. Men can gain 6-12 pounds in the first few weeks and women average about 6 pounds. If you are wondering how I came up with these numbers, I do body fat testing on all my clients. if I know how much you weigh and your body fat percentage, then I can monitor how much fat and muscle you have on your body. Pretty cool huh?

    I need to take a break here. Digest these first 6 points, please download my free reports and I will give you part 2 very soon.

    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. |

    Pages

    About M Factor Fitness

    Meet Mike, Your Fitness Coach

     (Unofficial Biography)

     

    Michael Medvig

    What some guys will do to get a beer!

    All you need to know about me is one simple principle.

    “You don’t have to stop doing the things you love just because you are getting a little older.”

    I like:

    Lifting heavy things

    Finishing Spartan races

    Running half-marathons.

    And the older I get, the more I improve.

    How old? 52.

    The key is knowing how to train and how to fix yourself when you get a little knicked up.

    In other words, I try and fix little things before they become big things and that is what I teach my clients.

    I am in better shape now than when I was in high school.

    Actually, that isn’t saying much since I was a weak, tall, skinny asthmatic kid. But back then at age 15 I realized something profound.

    Never let other people define you.

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

    Doctors told me not to exercise because it would make my asthma worse.  I thought to myself, “How could exercising make my situation any worse than it already is?”

    I was timid, lacked self-confidence and was generally miserable. I couldn’t run a lap around a track or do a push-up.

    Yes, that is how bad it was!

    The truth was exercise saved me. It was the best thing for my confidence and it changed my life.

    Hopefully I can pay back the favor and change your life too.

     

    So after a corporate career, I decided to start M Factor Fitness in 2003.

    Back in school I took tests to determine what career I should pursue. Test after test came back as CEO or teacher. I never had the skills to become CEO of a large company, so I started my own.

    I never wanted to be a large volume boot camp guy or generic personal trainer guy.

    What I want to do is work with clients one on one and get results. Here is what I found.

     

    The Fitness Industry is based upon a Big Lie

    The industry would like you to believe you can join a health club or buy a DVD and in a few weeks be in the best shape of your life.

    Let me be blunt about this.

    If you have been sitting at a desk job and sitting around at home, this probably won’t happen and it won’t be because you aren’t trying.

    And it won’t be because you aren’t eating right.

    You probably have one or several alignment issues caused by inactivity, sitting or previous injuries that have drastically altered the way you move.

    This is a nice way of saying if you have tight hip flexors, a weak butt, hunched shoulders and tight neck, exercise will only make those issues worse.

    It can’t make them better and the exercises people choose usually are the ones that will aggravate those conditions.

    If you have knee pain because your knee isn’t tracking properly, how in the heck are you going to fix that in the gym?

    You can’t and that is where I come in.

    The secret to getting in shape and more importantly, staying in shape is this.

    1. Seek out problem areas in the muscles and un-knot them.
    2. Create length in the muscles so the joints can sit properly.
    3. Strengthen the muscles around the joint to lock in the proper alignment.

    If you do this, you will have pain-free movement and be able to workout.

    Yup, you can do that with a couple simple techniques and a little effort. Make sense?

    What about weight loss and toning?

    Who is going to be more apt to workout consistently, a person with chronic pain or someone who is pain-free? See my point?

    So don’t worry about that, I will get you lean and strong as we fix things.

    My clients are family to me. They are special.

    I don’t care how long it has been since you have worked out. I will start you at a level that is appropriate and safe.

    All I ask is that you show up and try.

    My training style focuses on:

    • Restoring full movement to joints and fixing joint pain.
    • Making you strong.
    • Replacing fat with muscle.
    • Eating better.
    • Changing the way you see yourself.

    The most important thing I can show people is that you can get in great shape and still enjoy your life.

    Some fitness pros try to pass themselves off as some sort of fitness monk who only eats organic foods and sips coconut water all day.

    Yeah, those people irritate me too.

    I live to eat and have fun. Give me some good BBQ and a cold beer and I am happy.

    Life is for enjoying. Too many people spend their time beating themselves up and being unhappy. Screw that. Life is too short.

    If you have 30 minutes to an hour a day to devote to changing yourself, I can help you.

    • We will start at a level that is appropriate for you.
    • You will always have a plan of action.
    • I will always be honest with you.
    • We will work on fixing any aches and pains.
    • You will learn how to be your own physical therapist.
    • You will learn how to eat to change your body.

    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.

    First
    Last

    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 Terrain race 10K
    • August 27 Spartan Sprint Breckinridge
    • September 16 Warrior Dash Larkspur
    • October 7th Ridgeline Half-marathon Train (The revenge)

    Qualifications

    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

    Awards

    best personal trainer 2016

     

     

     

     

     

     

     

     

     

     

     

     

    Best of Parker Award 2014