FITNESS DIRECTORY: LISTS OF ARTICLES

Welcome to the simple directory of Michael’s articles since 2014. Rather than overwhelm your senses with annoying pop-up ads and unnecessary wordplay, every published article is listed in various health and fitness categories for your quick review. Considering the number of posts, unfortunately, only a title is posted. Feel free to find the topic most relevant to your interests and return for new articles each month.

DIET TIPS / WEIGHT LOSS TIPS

HEALTHY GROCERY LISTS

• The Grocery List that Will Help You Lose Weight (and Live Healthy)

• Macro Grocery List

• Friday Quick 5: Plant-Based Grocery Items You Need this Weekend

HEALTHY BREAKFASTS

• 6 Breakfast Items at Starbucks that Will Lead to Weight Gain

• The 17 Healthiest Breakfast Options from a Diner Menu

• "If You're Trying to Lose Weight, Don't Make These 10 Breakfast Mistakes" Review

• “5 Ways Your Breakfast is Sabotaging Your Weight Loss” Review

• "The 30 Best Breakfast Habits to Drop 5 Pounds" Review 

HEALTHY EATING

• 4 Healthy Substitutes for the Foods I Crave the Most

• Regenerative Agriculture: A Proposal for Farm Tours in Colorado

WEIGHT LOSS

• Do This Every Day, and You May Lose 20 Pounds in 6 Months

• 37 Snack Ideas for Weight Loss (And You Won’t Be Bored)

• "42 Ways to Beat Your Junk Food Cravings" Review

• The Secret to Losing Nearly 27 lbs!

• 7 Ways to Lose Weight After 50

• Will Eating at Night Really Make You Gain Weight?

• "6 Things You Can Do Every Day to Prevent Weight Gain" Review

• 5 Non-Diet Ways to Trick Yourself into Losing Weight

• “20 Easy Ways to Cut 500 Calories a Day” Review

• “4 Surprising Benefits of Eating at Night” Review

• Science Confirms Two Ways to Lose Weight Fast

• 4 Ways Your Brain Makes You Overeat—And How To Outsmart Yourself

• 6 Things 'Successful Diets Have In Common

• “40 Things You’ll Gain When You Lose Weight” Review

• "20 Easy Ways to Lose 5 Pounds at Work" Review

• "10 Secrets to Lose 25 Pounds Now" Review

• How to Lose Weight Without Exercise

• 8 Mindless Habits to Break If You Want to Lose Weight

• "17 Weight Loss Rules You Can Cheat On" Review

• 10 Weight Loss Tricks You Haven't Tried

• 10 Ways to Break Up With Emotional Eating for Good

• Top 10 Rules You Must Follow Every Day to Lose 10 Pounds

• "14 Ways to Lose a Pound a Day" Review

• "Here's Why Counting Calories Really Isn't Necessary for Weight Loss" Review

• Determine Your Boundaries to Achieve Weight Loss

• The Secret to Losing Weight

• 7 Portion-Control Tricks for Weight Loss

• “7 Ways to Beat Your Junk Food Cravings" Review

• The Ultimate Resource List for Optimal Health and Weight Loss

Diet Plan

• The Whole Food Plant-Based Pyramid of Nutrition Principles

• A Personal Trainer’s 3-Day Diet Log 

• 3-Day Plant-Based Weight Loss Plan

• Taste and Texture Profile

• Connecting Our Emotional Experience with Food Assessment

• Evaluating Our Situational Experiences with Food Assessment

• Your Business Plan to Lose Weight (or Achieve Optimal Health)

• The Evolution of a Personal Trainer's Diet (My Story)

• A Simple 10-Phase Progression for Weight Loss

• The "All-In, I'm Sick of Trying Everything" 2 Week Weight Loss Plan (What I Sent my Client)

• My Personal Training Client’s SPECIFIC Plan to Lose Weight

• My Advice to a Friend’s Frustrations While Trying to Lose Weight (And Why it Worked)

• Weight Loss Diet Introduction: The Game Plan / Immersive Experience

• Diet Resource: Anti-Inflammatory Meal Plans

• Weight Loss Diet Phase 2/3: WFPB Pyramid / 10 Phase Diet Progression

• The Game Plan for a New Diet

• Weight Loss Plan Phase 1: Examining Your Situational Experiences with Food

• Weight Loss Plan Recap: The Game Plan / Immersive Experience

• Weight Loss Plan Week 1: A Fresh Start to Optimal Health (and a Flat Waistline)

OBSTACLES TO LOSING WEIGHT AND BODY FAT

• "44 Ways You’re Sabotaging Your Weight Loss Goals" Review

• A List of My Personal Training Clients’ Worst Habits from the Last 13 Years (and Why it Affected Their Weight Loss and Fitness Efforts)

• "5 Bad Things about Detoxing You Don't Know" Review

• "Is vegetarian fast food actually good for you?" Review

• “Why Stress Makes You Want to Eat Everything in Sight or Nothing at All” Review

• “Just Say No to That Detox Diet or Juice Cleanse” Review

• The Underlying Influence on Your Weight Loss Failures

• 6 Diet Tricks That Are Actually Making You Gain Weight

• "Don't Fall for These 10 Weight-Loss Gimmicks" Review

• “10 Trendy Health Foods That Can Threaten Your Waistline” Review

• 4 Weird Reasons Why You're Gaining Weight

• More Surprising Reasons You're Gaining Weight

• 11 Diet Foods That Make You Fat

• "Best and Worst Meals for Diabetes-Savvy Dining " Review

• "If You're Trying to Lose Weight, Don't Make These 10 Breakfast Mistakes" Review

• "10 Mistakes You're Making Every Time You Think About Starting A Diet" Review

• "7 Reasons Your Weight Loss May Have Stalled" Review

• 3 Reasons Why What You’re Eating is NOT Healthy (Even Though You Think So)

• 17 Meals That Will Erase Your Weight Loss

• Are You Making These Weight Loss Mistakes?

• What to Keep in Mind When Adding Treats to a Weight Loss Diet

PARENTING TIPS ON HEALTHY EATING

• 5 Ways to Make Your Child a Healthy Eater

• "5 Mistakes Parents Make When Feeding Their Kids" Review

WHY SALADS MAY NOT HELP YOUR WEIGHT LOSS GOALS

• Why Salad is So Overrated

• "25 Salads That Have More Calories Than a Big Mac" Review

HOLIDAY WEIGHT LOSS TIPS

• "4 Ways to Approach Holiday Eating" Review

• "10 Foods to Give Up for Lent—and How Many Calories You'll Save" Review

• 9 Dishes Doctors Won't Eat at Thanksgiving

VEGETABLE PROTEIN SOURCES

• Save the Cow! Here is a List of Non-Animal Protein Sources

• "45 Vegetarian Protein Sources You Should Be Eating" Review

• 36 Ways to Fulfill Your Protein Needs While Losing Weight

• Diet Resource: Plant-Based Protein Ideas

UNHEALTHY FOOD

• "25 Awful Ingredients Everyone Still Uses—But Shouldn’t!" Review

• 11 Foods to Toss Out of Your Kitchen For Good

• “21 Foods that Sound Healthy, But Are Not!” Review

• "50 Foods You Should Never Eat" Review

• "The 10 Dirtiest Foods You're Eating" Review

• You Won't Believe What's in These Girl Scout Cookies!

• Hidden calorie bombs: 9 foods you didn't know are secretly fattening

• The 22 Worst Carbs in America

• 2 Foods You Should Avoid During Weight Loss

• 6 Surprising Foods and Drinks You Should Never Eat Together

• "30 Foods You Should Never Eat After Age 30" Review

• What to Keep in Mind When Adding Treats to a Weight Loss Diet

• “10 Trendy Health Foods That Can Threaten Your Waistline” Review

• Weird Facts About Your Food that You’ll Want to Know About

• 5 Summer Foods That Cause Bloating 

• 3 Reasons Why What You’re Eating is NOT Healthy (Even Though You Think So)

UNHEALTHY DRINKS

• "20 Coffee Drinks with More Sugar Than a Can of Coke" Review

• How To Fit Alcohol in Your Diet without Ruining Your Weight Loss Goals

• "70 Most Popular Sodas Ranked by How Toxic They Are" Review

• “The Most Unhealthy Drink Orders at the Bar” Review

• "The Best and Worst Booze to Drink if You Want to Lose Weight" Review

• 4 Ways To Beat Your Diet Soda Addiction In One Week

• How Caffeine Could Prevent You From Losing Belly Fat

WEIGHT LOSS RECIPES / HEALTHY RECIPES

• The Best Fish Nachos for Weight Loss!

• Weight Loss Recipe: Chili Cajun Chicken and Sauteed Vegetables

• The Best Spinach Stuffed Salmon Weight Loss Recipe Ever!

• Weight Loss Quick Supper: Cajun Almond Crusted Chicken with Asparagus and White Beans

• Weight Loss Recipe: Almond Crusted Mahi with Brussels Sprouts and Roasted Garlic Potatoes

• Vera Cruz Fish and Brussels Sprouts Weight Loss Dinner

• 15 Minute Weight Loss Dinner from Trader Joes

• New Weight Loss Salads

• Weight Loss Dinner: Chicken Shawarma with Spinach and Veggie Slaw

• Weight Loss Recipe: Kena's Kale Smoothie

• Weight Loss Recipe: Island Mahi with Roasted Kale Chips

• How to Turn Your 13 Favorite Midwestern Meals into a Weight Loss Diet

• 34 Easy Weight Loss Meals with Modifications

KITCHEN TIPS

• "13 Meal-Prep Hacks to Save Time in the Kitchen" Review

• How to Design Your Kitchen for Weight-Loss Success

EATING HEALTHY AT RESTAURANTS AND AIRPORTS (AND WHILE TRAVELING)

• The "No Messing Around" Guide to Eating Healthy on the Road as a Professional

• “23 Restaurant Foods with Crazy High Amounts of Sugar” Review

• The Personal Trainer's Guide to Staying Healthy While Traveling

• How to Eat Healthy at the Airport

PHYSICAL FITNESS TIPS

GENERAL FITNESS TIPS

• Do you have what it takes to pass this physical test to join the FBI?

• 5 Easy Ways to Amp Up Your Workouts

• 4 Simple Ways to Flatten Your Stomach

• 12 Workout Myths

• The 15 Most Common Mistakes Personal Trainers See in the Gym

• “7 Myths About How to Stay in Shape” Review

• “20 Ways to Ensure Workouts Happen Every Day” Review

• “How Much Exercise It’ll Take to Undo 17 Popular Fast Food Items” Review

• 10 Reasons You Should Never, Ever Wear Flip-Flops

• 5 Things You Should Never Do Before You Work Out

• What You Don't Know About Your Waistline

• Keep These Items in Your Gym Bag!

• Agenda of the Season: Time to Get Summer Fit!

• Fitness Books That Have Influenced Me The Most

• A List of Essential At-Home Fitness Equipment

• Wednesday Quick 5: Ways to Keep Moving While You're Working from Home

FITNESS PLANS

• The Best All-In (Life-Changing) Fitness Plan

• How to Create a Weekly Fitness Plan

• Five and Six-Day Weekly Strength Workout Programs

• Fitness Focus: Identifying Your Current Routine Before Establishing a New One

• The Game Plan for Your Personal Training Experience in Denver

• 4-Week Cardio Endurance Training Program for the FBI Physical Fitness Test

EXERCISE PROGRAMS

• Sculpted Arms Exercise Program

• 5 Easy Ways to Amp Up Your Workouts

• Test Exercise Program: Lower/Upper/Core (30-40 Minutes)

• Test Exercise Program: Legs/Upper Body/Core (30-40 Minutes)

• Test Exercise Program: Legs/Shoulders/Core (30-40 Minutes)

• Test Exercise Program: Back/Triceps/Core (30-40 Minutes)

• Test Exercise Program: Chest Presses/Back Rows/Chest Flyes

• 20 Ways to Ensure Workouts Happen Every Day

• Test Exercise Program: Fit Blast Mountain Circuit

• The Mindless 5-Day Strength and Sculpt Program

• 12 Workout Myths (And Why They're False)

• At-Home Mixed Bodyweight Exercise Program

• You’ll Want to Try this At-Home Core and Butt Workout over the Weekend!

• You Should Master These 6 Exercises Before the New Year (And Here's How)

• Program Research: 40-Min Functional Full-Body Workout

• Program Research: Calisthenics Leg Workout (Bodyweight Only)

• Test Exercise Program: Summer Ab Circuit

• Test Exercise Program: Upper and Lower Body Strength Circuit Focus

• Fitness Resource: Indoor Rowing Equipment / How to Indoor Row

• Test Exercise Program: Lower/Core Strength and Endurance (30-40 Minutes)

• Fitness Product Review: The Helix Lateral Trainer

INJURY PREVENTION

• How I've Prevented More Lower Back Pain in the Last 12 Years (After 2 Bulging Disks)

• End Your Lower Back Pain Today

• "The 21 Worst Things You Can Do For Your Body" Review

• Why Your Office Desk Is Destroying Your Posture (And What You Need To Do)

• Personal Trainer Wisdom: 1 Fitness Myth Unraveled

• Injury Prevention: Lower Limb Program (for Shin Splints, Tight Calves, and Weak Ankles)

• Injury Prevention: Targeting the QL (Lower Back Discomfort)

• Injury Prevention: Lower Back Tightness/Discomfort

• Daily Exercises You Need to Incorporate to Prevent Injury

• Overcoming Your Injuries and Reaching New Peaks

• Optimizing Thoracic Spine Mobility to Limit Neck and Shoulder Discomfort

Hikes IN COLORADO

• Nymph Lake, Lake Haiyaha Loop via Fire Trail (RMNP)

• North Table Mountain West Loop (Golden)

• Elk Falls Lookout and Elk Falls Pond (Staunton State Park)

• Green Mountain Loop via Chautauqua Trail

• Grays and Torreys Peaks

• Kenosha Pass North

• Square Top Mountain

• Mason Creek, Bear Paw, Old Mill, and Staunton Ranch Trail Loop Trail

• Beaver Brook Trail

• Manitou Incline

• Mount Morrison South Ridge Trail

• Chief Mountain Trail and Mestaa'ehehe Mountain Trail

• South Boulder Peak via Homestead Trail

• A List of Hikes Near Denver You Need to Check Off

SLEEP IMPROVEMENT / FATIGUE REDUCTION

• "10 Nighttime Habits that will Transform Your Tomorrows" Review

• 49 Reasons You're Always Tired

• 11 Ways To Sleep Better Tonight

• This simple addition to your bedtime routine could make a huge difference in your sleep

PSYCHOLOGY INSIGHTS / LIFESTYLE ADVICE

ANXIETY AND STRESS MANAGEMENT

• What Being a Parent Taught Me About Managing Stress

• 5 Morning Habits That Have Made Me More Successful (and Less Stressed)

• How to Overcome Your Anxiety at Work

• “Why Stress Makes You Want to Eat Everything in Sight or Nothing at All” Review  

• How to Minimize Your Stress at Work Right Now

INSPIRATIONAL QUOTES

• 4 Quotes That Steer My Approach to Life Right Now

• 12 Inspirational Quotes that Have Shaped My Life Over the Last Year

• My 10 Favorite Life-Guiding Quotes from the Stoic, Marcus Aurelius

• My Favorite James Clear Quotes and Thoughts (Set 1)

EFFICIENCY TACTICS

• 19 Hacks to Solve the Biggest Problems in Your Life

• How to Create More Time Each Week (And It’s Easier Than You Think)

INSPIRATION AND MOTIVATION

• The 1 Article that Will Make You Rethink Your Day-to-Day Approach

• 7 Ways that Keep My Personal Training Clients Motivated

• Why 'Follow Your Dreams' May Be the Worst Advice You Ever Heard

• Advice My Future (10 Years Older) Self Would Tell Me Today (And Why I Need to Listen)

RELATIONSHIP ADVICE

• "9 Ways to Ensure Your Relationship Is Built to Last" Review

• 3 Nonverbal Gestures that Will Change Your Romantic Relationship Forever

• 3 Tools to Dramatically Improve Your Romantic Relationship

PRINCIPLES AND PURPOSE

• Excerpt from the book Redefine Yourself: Define Your Purpose

• 6 Principles That Will Transform Your Professional Approach

HABITS AND ROUTINES

• 5 Morning Habits That Have Made Me More Successful (and Less Stressed) 

• Fitness Focus: Identifying Your Current Routine Before Establishing a New One

• 5 Morning Habits that Will Prepare You for FBI Training

GOALS, RESOLUTIONS, AND INTENTIONS

• Your New Years Resolutions

• Your New Goals for a New Life in 2015

• Your Top 3 New Years Resolutions

• How to Set Sustainable Goals

• ”13 Weight Loss Resolutions You Shouldn't Make" Review

• My List of New Year’s Resolutions (and How I’ll Achieve Each)

• A List of My Intents for 2021 (Perhaps a Template for Yours)

• A List of My Intents for 2022 (Perhaps a Template for You, Too)

• A List of My Intentions for 2023 (Perhaps a Template for You, Too)

• A List of My Intents for 2020 (And How I’ll Achieve Each)

AWARENESS

• The Transformative Cycle of Awareness, Acceptance, and Adaptation

• How to Deal With All the Negativity on the News

LIFESTYLE CHANGES

• 6 Ways to Instantly Improve Your Life

• 37 Healthy Changes to Check Off Before Your Next Birthday

• 7 Ways to Get Healthier in One Minute

• 5 Lessons You Need to Incorporate Into Your Life Today

TRAVEL ITINERARIES (AND WHERE TO EAT)

• The Detailed Itinerary You Need for a Journey to Lisbon, Porto, and Madrid and the Best Restaurants in Each

• The Detailed Itinerary You Need for a Long Weekend in London and a List of 141 of their Best Restaurants

• The Detailed Itinerary You Need for an Adventure in Australia (You’ll Need to Save This)

• Top 15 Travel Tips That You Need to Know

• The Detailed Itinerary You NEED for a Long Birthday Weekend in Mexico City