tag:blogger.com,1999:blog-7272668479481186092Thu, 23 Feb 2012 13:06:04 +0000in home personal trainingghrelinendomorphproper exercise formintroductionpersonal trainingnutritionbmiweight lossP.I.N.K.free supplementsphone fitnesspilatesbreakfast foodsantioxidantsfast foodcircuit trainingburn caloriesatkinssquatship flexor painmeditationworking outbrain functioncaffeineyogalose fathigh intensity trainingworkout routinefitness equipmentsaltinterval trainingpersonal trainerexercisewomenobesitywomen's fitnessTricep ExercisesPro grade nutritionrehabpush-upsfree vitaminstorch fatlow fatblizzardshoulder workoutfat burning exercisesleptinfat loss workoutsdietoprahfree workoutsalcoholexercise techniquesfat lossdenvermetabolismfoodhealthcaresnow shovelingsugarBicep exerciseshealthfitnesspre-exhaust trainingfree workoutnew years resolutionsbpa'sIn Home Personal Training for Parker, Centennial,Aurora,Castle Rock and Castle Pines Colorado. A blog written by a real personal trainer for people that want to get in shape.http://mfactortraining.blogspot.com/noreply@blogger.com (Michael Medvig)Blogger70125blogspot/gOgxhttp://feedburner.google.comtag:blogger.com,1999:blog-7272668479481186092.post-2533587472061345486Thu, 23 Feb 2012 13:06:00 +00002012-02-23T06:06:04.327-07:00metabolismhigh intensity trainingburn caloriesBicep exercisespersonal trainerinterval trainingcircuit trainingfree workoutexercisefree workoutssquatsworkout routinepersonal training Here is a great circuit that is total body with heavy emphasis on the legs. it doesn't require a lot of equipment so it is perfect for in home training. Equipment needed: Exercise ball Dumbbells for Rows and bicep curls. Substitute band rows or chin-ups if you want. As with all circuits the idea is to move quick. Form doesn't have to be perfect but at least 75%. Substitute any exercise that http://mfactortraining.blogspot.com/2012/02/full-body-circuit-workout-3-squat-jumps.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-169744354144785714Mon, 20 Feb 2012 15:04:00 +00002012-02-20T08:04:37.768-07:00nutritionbpa'sobesity Here is a little goody I ran across a couple of days ago. I didn't quite know how to approach this, so I had to let it sit awhile. Like a lot of these media scare articles, something just didn't make sense. When I see a sensational headline it is always a good thing to back it up with facts. Well, most people just read the headline believe it and move on. I don't. if a claim is made, then I needhttp://mfactortraining.blogspot.com/2012/02/water-bottles-make-you-fat.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-33230723750385949Fri, 17 Feb 2012 16:18:00 +00002012-02-17T09:18:24.302-07:00meditationSo the first day went so well, I decided to up my time to ten minutes. Now if there are any guru-types out there, please feel free to point out any mistakes I am making with this. Ten minutes is a lot harder than five. One difference is that I meditated about 8 pm about a workout and a shower. The thinking behind being that I should be relaxed at this point. I am not sure how the time of day http://mfactortraining.blogspot.com/2012/02/day-2-meditation-challenge-10-minutes.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-1619356649400231371Thu, 16 Feb 2012 13:35:00 +00002012-02-16T06:35:24.412-07:00brain functionmeditationDay 1 went smooth enough. 5 minutes of meditation. My plan here is to ease into this. Five minutes did not seem long enough to really settle in so I am going for ten minutes today. I did seem to emerge from this a little better focused and maybe a little energized. We will see what happens today. My method is pretty simple. I read this on the web years ago and it has always stuck with me. You http://mfactortraining.blogspot.com/2012/02/day-1-meditation-challenge.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-2171326978898506163Wed, 15 Feb 2012 20:57:00 +00002012-02-15T13:57:55.754-07:00personal trainerpersonal trainingDo you know what the hardest part of personal training is? Nope, not getting up at 4:30. Nope, not working until 7 pm. Finding time to workout? Nope. Give up? Making videos. Man this stinks. I have been reading that it would be wise to have videos up on my website, M Factor Fitness. It does make sense. Having video helps the potential client get a feel for my personality and how I train. An easyhttp://mfactortraining.blogspot.com/2012/02/new-videos-on-my-website.htmlnoreply@blogger.com (Michael Medvig)0Parker, CO, USA39.5186002 -104.7613632999999739.460565700000004 -104.81866329999997 39.5766347 -104.70406329999997tag:blogger.com,1999:blog-7272668479481186092.post-5437246106334112810Wed, 15 Feb 2012 20:41:00 +00002012-02-17T09:28:02.850-07:00yogadietnutritionbrain functionbreakfast foodsfoodThis is an article from Shar Ray of Dahn Yoga. I love it when other fitness professionals ask to guest blog. Blogs ought to be an exchange of ideas and viewpoints, especially fitness sites. There are so many ways to go about getting in shape, I like hearing other opinions. So feel free to submit articles but make sure they are good. Please make sure they are good and not just blatant advertising.http://mfactortraining.blogspot.com/2012/02/health-breakfast-ideas.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-3236541497053932152Wed, 15 Feb 2012 20:37:00 +00002012-02-15T13:37:16.229-07:00brain functionmeditationMany people think of M Factor Fitness as a personal training website, which it is but I would like it to be more than that.  When I think of fitness there are many terms that come to mind, energy, size, strength, low body fat etc... But some terms that also come to mind such as confidence, sense of calm and  peace of mind kind of get lost in the shuffle. That is a shame because that is also a http://mfactortraining.blogspot.com/2012/02/interesting-meditation-article.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-5926190701374781108Sat, 11 Feb 2012 00:14:00 +00002012-02-10T17:14:27.345-07:00fat lossfat burning exercisespush-upsworking outcircuit trainingfree workoutfree workoutsexerciseburn caloriessquatsworkout routinein home personal trainingI am right in the middle of two appointments so forgive me if this is quick and to the point. This is a great workout if you have about 20 minutes and need to hit the entire body. Do this as a circuit and only rest after one round is complete.  As always, do as many reps as you can. Push hard and keep your heart rate up. If you don't have some of the equipment listed, get creative and substitutehttp://mfactortraining.blogspot.com/2012/02/fast-friday-workout.htmlnoreply@blogger.com (Michael Medvig)1tag:blogger.com,1999:blog-7272668479481186092.post-3909370639311743795Thu, 09 Feb 2012 15:21:00 +00002012-02-09T08:21:52.064-07:00metabolismfat burning exercisestorch fatlose fatfat loss workoutswomen's fitnessburn caloriespersonal trainerlow fatpersonal trainingThe M Factor Fitness motto is " Serious Training....Serious Results", which sounds really cool but a lot of people have no idea what this means. So I wanted to take a few minutes and explain what hard training is in terms of burning calories. The harder the exercise, the more calories you burn. Pretty simple concept. If your nutrition and sleeping habits are good, then it stands to reason that http://mfactortraining.blogspot.com/2012/02/best-exercises-to-torch-calories.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-5193520968332418460Tue, 07 Feb 2012 03:47:00 +00002012-02-06T20:47:35.630-07:00hip flexor painrehabJust so we are all on the same page, this is the area I am talking about.  I have a client who would sporadically develop pain in the right hip flexor. Within a day she would also experience knee pain on the same leg. Like with any sport, weightlifting is a contact sport and everyone gets dinged up now and again but it is important to figure out why and how to prevent it from happening again.http://mfactortraining.blogspot.com/2012/02/cure-for-hip-flexor-pain-you-wont.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-6762868240360701956Fri, 03 Feb 2012 16:54:00 +00002012-02-04T12:05:22.618-07:00snow shovelingdenverblizzard Let me ask all my fellow weight lifting enthusiasts out there one question. Do you own a snow blower?                                                        After Round 1 Not Happy.                                                             Round 2  Less happy than round 1.                                                    About 8 feet of hell. Meet Mt. Misery I just want to know if http://mfactortraining.blogspot.com/2012/02/denver-blizzard-of-2012-snow-shoveling.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-1907664203649492432Wed, 01 Feb 2012 21:33:00 +00002012-02-01T14:33:17.751-07:00personal trainerpersonal training Personal trainers and stereotypes? Yeah, believe it or not people have pre-conceptions about my profession. You too may have questions but were afraid to ask. So let's play Ask a personal trainer.  1. If I ask you these questions will you make me push-ups for the entire hour?           No. I don't think I have ever been offended by a question. Even if I was, I have never made anyone do http://mfactortraining.blogspot.com/2012/02/10-questions-you-are-afraid-to-ask-your.htmlnoreply@blogger.com (Michael Medvig)1tag:blogger.com,1999:blog-7272668479481186092.post-6072076194909491684Sun, 29 Jan 2012 15:26:00 +00002012-01-29T08:26:15.297-07:00interval trainingworking outcircuit trainingfat loss workoutshigh intensity trainingfree workoutsfitnessworkout routineexercise techniques Here is an article I found on Msnbc that validates what we have been saying at M Factor Fitness all along; less is more when it comes to exercising and getting the results you want. Of course the less involves cranking up the intensity which most people are simply not used to.  This is why In Home Personal Training, Boot camps and Cross Fit training are so effective. The advantage I have in http://mfactortraining.blogspot.com/2012/01/high-intensity-exercise-for-fast.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-1460296642691020459Sun, 29 Jan 2012 15:10:00 +00002012-01-29T08:28:35.286-07:00metabolismfat lossdietleptinlose fatghrelinPro grade nutritionfitnessHere is an interesting article by Kevin DiDonato. Hormones are always a complex issue to explain. I know I do a poor job of it sometimes but Kevin does an outstanding job in this article. The holidays are over but the Super Bowl is coming up, which is one of the all time great eating days. One of the most important parts of any nutrition plan is the free day. The idea is simple. Follow your http://mfactortraining.blogspot.com/2012/01/lose-weight-by-eating-more-this-holiday.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-5328592783289334786Sun, 29 Jan 2012 14:49:00 +00002012-01-29T08:30:13.105-07:00I hate to make this a political blog but it is okay to go off on a tangent every once in a while. I will get back to business shortly. Just in case you thought I was a nut for talking about freedom of the press, here is a story from Forbes, http://www.forbes.com/sites/erikkain/2012/01/28/twitter-censorship-and-the-future-of-authoritarianism-in-a-high-tech-world/?feed=rss_home  Ever wonder why http://mfactortraining.blogspot.com/2012/01/twitter-censorship.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-2064641575184588651Sun, 29 Jan 2012 14:44:00 +00002012-01-29T08:29:34.914-07:00 Hi everyone, This has nothing to do with fitness but is importnat to anyone who values free and indeprendent thought. here is the link, http://www.dailymail.co.uk/news/article-2091948/U-S-falls-47th-press-freedom-rankings-Occupy-crackdown.html  Didn't see the story? It ran for a day on the Drudge Report and CBS had a story on it. Reporters without borders is a French non-profit agency ( insert http://mfactortraining.blogspot.com/2012/01/us-falls-to-47th-in-freedom-of-press.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-6904129333972107144Sat, 28 Jan 2012 02:22:00 +00002012-01-27T19:22:49.657-07:00push-upscircuit trainingfat loss workoutsfree workoutexercisesquatsfitnessin home personal trainingIt seems like some of the common myths about personal trainers are that we are in such great shape that we never get tired and that every workout is world class. Well, I hate to burst your bubble but I am more like you than this mythical creature of legend. I have kids, a wife and a demanding job. Well okay, it is a great job and a lot of fun but nevertheless getting up at 4:30 am every morning http://mfactortraining.blogspot.com/2012/01/weblog-thursday-night-workout-for-weary.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-3210862652459876353Sat, 28 Jan 2012 01:53:00 +00002012-01-27T18:53:19.976-07:00fat losspush-upscircuit trainingfat loss workoutsfree workoutfree workoutsfitnessin home personal trainingexercise techniques  I have no idea on how to name these. It is Friday and I am tired but I want to give you some ideas for your workouts this weekend. I will probably come back to these posts and give them a name that is a little more descriptive but for now here you go.  This one is part of a workout that went really well this morning. You need the following: Exercise ball Bench Dumb bells  Remember, this is ahttp://mfactortraining.blogspot.com/2012/01/workout-circuit-total-body.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-1262313748598469065Thu, 26 Jan 2012 02:54:00 +00002012-01-25T19:54:12.779-07:00push-upspre-exhaust trainingfree workoutssquatsworkout routinein home personal trainingThis is something I did with my clients this morning and I thought I would share it with you. When you train clients in their home you have to be creative with workouts. The is a technique that I use a lot. It is based upon the pre-exhaust technique that Joe Weider takes credit for but I believe Arnold actually was doing it before that. It also uses super sets and isotonic training. Anyhoo, thesehttp://mfactortraining.blogspot.com/2012/01/crazy-way-to-maximize-your-set.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-3471751101445460953Wed, 25 Jan 2012 21:37:00 +00002012-01-25T14:37:47.989-07:00yogafat lossdietpilateslose fatfood As a personal trainer I never get to meet celebrities. I know people who know celebrities but that is about it. I currently train someone who may become a celebrity but I don't want to jinx anything for him. Hey, look at me I went on a tangent. Back to business.  As a trainer who blogs, I run into these celebrity weight loss stories all the time. They fall into 4 categories.  1. Blatant http://mfactortraining.blogspot.com/2012/01/alec-baldwin-loses-30-pounds-should-you.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-1484374257575411673Wed, 25 Jan 2012 21:11:00 +00002012-01-25T14:11:31.717-07:00metabolismfat lossdietworking outlose fatwomen's fitnesshealthobesityfitnessatkinsfood Hopefully I have you thinking about this. The actual title of this was going to be " Are you a dieter trying to lose weight or an athlete trying to lose weight?" And there really is a difference. A big difference. So I am going to take this blog time and try and distinguish between the two.  As part of full disclosure, I should tell you I don't train dieters. Dieters cannot be trained. They arehttp://mfactortraining.blogspot.com/2012/01/are-you-dieter-or-athlete.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-5822788863427165784Tue, 24 Jan 2012 02:14:00 +00002012-01-23T19:14:43.294-07:00fitness equipmentnutritionbmifitness 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://mfactortraining.blogspot.com/2012/01/obesity-facts-government-doesnt-want.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-4996586601668542883Wed, 18 Jan 2012 16:20:00 +00002012-01-18T09:20:44.982-07:00dietcaffeine Hey looky here, another story on caffeine. let's take a look at it and I will add my comments in red. American caffeine addiction races full speed ahead By Patrick Hruby-The Washington Times Tuesday, January 17, 2012 When future talking-monkey archaeologists sift through the detritus of postapocalyptic America, they would do well to ignore the usual cultural http://mfactortraining.blogspot.com/2012/01/another-bogus-story-on-caffeine.htmlnoreply@blogger.com (Michael Medvig)1tag:blogger.com,1999:blog-7272668479481186092.post-7809990806456609516Tue, 17 Jan 2012 20:57:00 +00002012-01-17T13:57:37.726-07:00antioxidantsfat lossdietnutritionPro grade nutritionhealthexercisebrain functionfree supplementsfree vitamins  15 Simple Rules For Easy Fat Loss Follow these simple tips from registered dietitian Jayson Hunter, the Head of Research and Development for Prograde Nutrition, for a lean and healthy body. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories. Consume whole foods that are http://mfactortraining.blogspot.com/2012/01/15-rules-for-simple-fat-loss.htmlnoreply@blogger.com (Michael Medvig)0tag:blogger.com,1999:blog-7272668479481186092.post-4438888023420063850Tue, 17 Jan 2012 20:43:00 +00002012-01-17T13:43:38.141-07:00new years resolutionsfitnessworkout routinein home personal trainingexercise techniquesHey, 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 http://mfactortraining.blogspot.com/2012/01/are-you-ready-to-give-up-gym.htmlnoreply@blogger.com (Michael Medvig)0