22 Ways to Make Your Home and Street Safer in Denver

With the recent increase in crime, there's no better time to make your home and street safer. Here is a quick list of ways to deter any uninvited guests:

INCREASING SAFETY ON YOUR PROPERTY

• Lock your cars' and homes' doors and windows at all times (only keep inaccessible windows open).

• Triple-lock your patio doors with the door lock, bolt, and stick, and install door plates on the other entrances.

• Install an alarm system and display signs and stickers on your property.

• Install live cameras and display signs on your property.

• Lock access gates to the back of your property.

• Set the exterior lights on your patios and front stairways on a timer starting at dusk. The street lamps shouldn't be the only lights that turn on after sunset.

• Install motion sensor lights on the sides and back of your property.

• Pull down your curtains in the evening and remove valuables visible outside of your windows.

• REPORT a crime after it occurs to increase police attention to your street.
  
  

BRINGING YOUR STREET TO LIFE AND MAKING IT A COMMUNITY

• Say hello to neighbors or anyone on your street when you see them.

• Turn on patio/exterior lights to minimize blind spots (the street lamps aren’t enough light).

• Build a community to exchange ideas, organize events, etc.

• Contact owners of unkept properties (i.e., the empty lot).

• Organize quarterly events to increase communication among neighbors and create more street presence, including an annual garage sale, block party, neighborhood cleanup, holiday events, etc.

• Add neighborhood watch signs up and down the block.

• Build a relationship with the alderman to close off dangerous pathways.

• Invite an officer to provide a safety assessment. Ask local law enforcement to a street-sponsored event to give safety tips.

• Encourage your neighbors with cameras to post video monitoring signs and register their cameras with local law enforcement (for crime review when necessary).

• Develop an immediate response phone tree.

• Help residents create a less appealing appearance for burglaries (i.e., lights on timers, electronics away from the windows, etc.).

• Beautify the neighborhood (i.e., create areas for gardens).

• Help nearby streets take the same steps.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

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Personal Trainer Blog

The Detailed Itinerary You NEED for a Long Weekend in London (And a List of 141 of their Best Restaurants)!

Introduction

I'll help you take the guesswork out of your planning! My wife, Sammy, and I took our babymoon in London about two months before our son, Preston, was born. Here is the DETAILED itinerary from that memorable English long weekend of history, food, and afternoon tea! I’ve also included a list of the top 141 restaurants in Queens Land! Thank you, Allison, for your help planning this unforgettable trip. (Thank your friend for us, too!).

Disclaimer: Please note that these restaurants aren't plant-based concepts (many are meant for those people who allow flexibility for animal products...sorry!). You'll need to look over the menu as you see fit. I recommend checking their menus online first.

GENERAL ITINERARY

• March 1st: Fly to London

• 2nd: London

• 3rd: London

• 4th: London

• 5th: London

• 6th: London /Fly to Chicago
  

FLIGHTS

1st: Fly to London

• United Flight UA 938 from Chicago

• Depart: 9:15 pm (03/01) ORD

• Arrival: 11:05 am (03/02) LHR

• 6th: Fly to Chicago

• United UA959 from London

• Depart: 3:25 pm LHR

• Arrival: 6:25 pm ORD
  

STAYS/AIRBNBS

2th-6th: London

• Gorgeous Central Luxury Apartment with Henry

• 10 Craven Street Flat 6, Greater London, WC2N 5PE, United Kingdom

• 44 7482 158077

• Checkin: 2:00 pm

• Checkout: 10:00 am
  

SPECIFIC ITINERARY FOR EACH DAY

DAY 1: THURSDAY

• Check-in at the Airbnb: Sleeping is for the dogs! Get exploring!

• Take a stroll through the nearby Trafalgar Square and Covent Garden Market Square. Watch street performers embarrass your spouse.

• Eat Spanish tapas at Barrafina.

• Stroll through the streets of London until you fall asleep.
  

DAY 2: FRIDAY

• Visit the free British Museum and grab an audio tour guide to see the Rosetta Stone and statue representations of Hugh Grant from each of his ironic romantic comedies (not true) in under an hour.

• Shop at Harrods Dept. Store and Oxford Street.

• Sip a cocktail at Rules Restaurant (one of London’s oldest restaurants from 1798).

• Eat dinner at Ivy Restaurant: Look for English politicians and celebrities.

• Grab an after-dinner drink at the skyscraper, The Shard, to see London alive at night.
  

DAY 3: SATURDAY

• Eat an early breakfast at NOPI.

• Watch the changing of the guard at Buckingham Palace at 11:00 am and stroll through St. James Park and Kensington Gardens.

• Walk around Parliament Square and observe Big Ben looking down on the protestors. So judgmental! Too bad your name isn’t Ben!

• Take the audio tour of Churchhill's War Rooms.

• Enjoy Afternoon Tea at the Savoy (Thames Foyer): Make reservations beforehand and prepare your tiny fingers for little tea cups, sandwiches, and sweet goodies.

• You’re dressed up and ready for a night out! See ‘Wicked’ or another musical in the Piccadilly Circus area.
  

DAY 4: SUNDAY

• Grab breakfast at Dean Street Townhouse and a walking cup of Monmouth Coffee.

• Sign up for a free 45-minute Beefeater tour with the men in red at the Tower of London. Apparently, there are no samples of gin. See the royal jewels and remind your loved one of your upcoming birthday. Look at the London Bridge and wonder why you thought the other one was the London Bridge.

• Visit the Tate Modern Art Gallery.

• Head to Lamb and Flag Pub for bangers and a beer (the favorite watering hole of Charles Dickens from the 1700s).

• Explore Covent Garden until you find an antique map store. Purchase geographic representations of England, France, and Spain from the early 1700s for your son’s nursery/man cave. Continue exploring the surrounding neighborhoods.

• Eat dinner at the Italian indulgence, Bocca Di Lupo, and sneak across the street for gelato.

• Grab an after-dinner cocktail at the Ham Yard Hotel.
  

DAY 5: MONDAY

• Grab a quick bite near the Airbnb.

• Take a tour of the Westminster Abbey: Arrive early to avoid long lines or attend the Choir Evensong at 3:00 pm on Sunday instead.

• Fly home!
  
  

LONDON RESTAURANTS FOR DINNER (BE SURE TO MAKE RESERVATIONS ON OPENTABLE.COM AT LEAST A FEW DAYS IN ADVANCE)

• 10 Greek Street (British)

• 28-50 Wine Workshop & Kitchen

• 8 Hoxton Square (sis of 10 Greek St)

• Amaya (Indian)

• Anchor & Hope (gastropub)

• Andina (Peruvian)

• Bar Boulud (French American)

• Barbecoa (Jamie Oliver's meat)

• Barnyard (meat)

• Barrafina (Spanish, sis of Fino)

• Berners Tavern (British)

• Bistrotheque (European)

• Bocca Di Lupo (Italian)

• Brindisa, London Bridge (Spanish)

• Bubble Dogs (hot dogs & champers)

• Bull & Last (gastropub)

• Busaba Eathai (Thai)

• Ceviche (Peruvian)

• Cecconi's (Italian)

• Chiltern Firehouse (European)

• City Social

• Coq d'Argent (French)

• Dabbous (British/ burgers)

• Dean Street Townhouse (British)

• Dinner by Heston (British)

• Ducksoup (wine bar)

• Eight-over-eight (Asian) Ember Yard (basque tapas)

• Fino (Spanish)

• Flat Iron (cheap steak)

• Flesh & Buns (Asian)

• Four Seasons (roast duck)

• Foxlow (steak, owners of Hawksmoor)

• Galvin at Windows (French)

• Granger & Co (Aussie brunch)

• Gymkhana (Indian)

• Hakkasan (Chinese)

• Hawksmoor (steak & burgers)

• Hereford St (gastropub)

• Honey & Co (Middle Eastern)

• Honest Burgers

• Hummus Bros (Middle Eastern)

• Iberica (Spanish)

• Il Baretto (Italian)

• Jin Kichi (Japanese, Hamstead)

• Kitchen Table (private dining)

• Koffmans (British)

• Koba (Korean)

• Kopaya (tapas)

• Koya (Japanese)

• Kurobata (Japanese, sis of Nobu)

• La Bodega Negra (Mexican)

• La Petite Maison (French)

• Latium (Italian)

• Lantana (Aussie brunch)

• Le Poulet au Pot (French)

• L'Entrecote (French steak)

• Lima (Peruvian)

• Little Social (French)

• Lupita (Mexican)

• Lyle's (degustation)

• Mandarin Kitchen (lobster noodles)

• Meat Liquor (steak/burgers)

• Medlar (French)

• Mele e Pere (Italian)

• Mien Tay (Vietnamese)

• Momo (African)

• Morito (tapas, next door to Moro)

• Moro (tapas)

• NOPI (Israeli)

• Ottolenghi (Isreali)

• Patty & Bun (burgers)

• Pitt Cue Co (BBQ)

• Pizza Pilgrims

• Pollen Street Social (British)

• Polpo (Italian)

• Polpetto (Italian, sis rest of Polpo)

• Providores (tapas)

• Red Bull Expert (Argentinian steak)

• Riding House Cafe (brunch)

• Roka (Japanese)

• Royal China (dim sum)

• Salt Yard (Spanish)

• Scott's (seafood)

• Señor Ceviche (Peruvian)

• Signor Sassi (Italian)

• Smiths of Smithfield (meat)

• Social Eating House (British)

• Song Que (Vietnamese)

• Spuntino (Italian)

• St John (British)

• Story (degustation)

• Sumosan (Japanese)

• Sushisamba (Peruvian Japanese)

• Sushi Tetsu (Japanese)

• Tay Do (Vietnamese - Sammy's rest)

• Tayyabs (Indian)

• Terroirs (French wine bar)

• Texture (European/ Scandinavian)

• The Eagle (gastropub, Farringdon)

• The Garrison (gastropub)

• The Grazing Goat (gastropub)

• The Ledbury (French)

• The Palomar (Israeli)

• The Punch Bowl (gastropub)

• The Square (French)

• Trishna (Indian)

• Trullo (Italian)

• Typing Room (British)

• Ukai (sushi)

• Vinoteca (wine bar)

• Yalla Yalla (Middle Eastern)

• Yauatcha (Chinese)

• Zafferano, Knightsbridge (Italian)

• Zoilo (Argentinian tapas)

• Zuma (Japanese)

• Zucca (Italian)
  

LONDON RESTAURANTS FOR BRUNCH

• The Modern Pantry

• The Riding House Cafe

• The Breakfast Club

• Duck & Waffle

• Towpath

• Dishoom

• Ottolenghi

• NOPI

• Jackson & Rye

• Kopapa

• Providores

• Lantana

• Granger & Co Workshop Coffee Co,

• Clerkenwell

• Village East, Bermondsey

• Electric Diner, Portobello Rd

• Tom's Kitchen, Chelsea

• Sunday Cafe, Islington

• Caravan, Kings Cross or Exmouth

• Honey & Co, Fitzrovia

• Quo Vadis, Soho

• Plum & Spilt Milk, Kings Cross

• Kin Cafe, Fitzrovia

• Curators Coffee Gallery

The British Museum (Not Pictured: Hugh Grant)

Afternoon Tea at the Savoy in London

Oxford Street in London

Westminster Abbey in London

Italian Restaurant in London

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

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Personal Trainer Blog

Weird Facts About Your Food that You'll Want to Know About

Introduction

Did you know that Guinness used THIS to clarify their beer? Did you know that bees are fed THIS? Did you know that THIS part of the beaver is used in your baked goods? If you’ve wondered, you’ll find these answers and more here…and be shocked. Thanks for the insight, Wes!

List of Weird Facts About Food

1. GUINNESS BREWERY USED FISH BLADDERS TO CLARIFY THEIR BEER

Like many other brewers, Guinness uses isinglass, a by-product of the fishing industry, to clarify the beer and make yeast settle faster. While most of the agent is filtered out during the brewing process, there are still traces of fish bladders in the finished product. – Reported by Fox News in 2015

Personal Trainer Wisdom: An interesting process that I don't believe is used too often for other beers. Although Guinness just discontinued this practice, it's a reminder that learning about your favorite products (especially if you're a vegetarian) is worth learning about.

2. CATTLE BONE CHAR IS USED TO PROCESS SUGAR

Bone char, used to process sugar, is made from the bones of cattle from Afghanistan, Argentina, India, and Pakistan. The bones are sold to traders in Scotland, Egypt, and Brazil, who then sell them back to the sugar industry in the U.S. The European Union and the USDA heavily regulate the use of bone char. Only countries deemed BSE-free can sell the bones of their cattle for this process. Bone char—often referred to as natural carbon—is widely used by the sugar industry as a decolorizing filter, which allows the sugar cane to achieve its desirable white color. – Reported by Peta

Personal Trainer Wisdom: Another process that may be harmless to your health but violates your ethical principles regarding animals. How critical is this need for a decoloring filter?

3. BEES ARE FED HIGH FRUCTOSE CORN SYRUP

Beekeepers feed their hives over the winter, when the bees are not working pollinating crops. Because of its cheaper expense, beekeepers, like processed food manufacturers, have moved away from supporting the bees and the baby bees (grubs) with high fructose corn syrup (HFCS) instead of honey. – Reported by Hopkins Medicine

Personal Trainer Wisdom: You are what you eat and are certainly affected by your prey’s diet. Think: Cellular and genetic levels.

4. EGGS ARE NOT DAIRY.

Eggs and dairy are lumped together on the prehistoric food pyramid….but eggs are not dairy.

Personal Trainer Wisdom: Due to decades of misinterpretation, generations are convinced that eggs, like butter, milk, and cheese, are considered dairy. Besides the noticeable physical differences, eggs don’t contain lactose or casein…defining characteristics of dairy. All dairy forms are essentially an animal's product (e.g., milk). While you can argue eggs are a product of animals, their structural makeup is essentially the beginning stages of life (e.g., chicks).

5. THE SECRETION FROM THE ANAL GLANDS OF BEAVERS ARE IN YOUR BAKED GOODS.

Castoreum, which is used as a vanilla flavoring in candies, baked goods, etc., is a secretion from the anal glands of beavers. – Reported by Wikipedia

Personal Trainer Wisdom: I have no wisdom here. Poor beavers.

Photo Credit:
Mental Floss .com–Is fish bladder essential for making beer?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

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Personal Trainer Blog

The Detailed Itinerary You NEED for an Adventure in Australia

Introduction

Let me help you take the guesswork out of your planning. My wife and I recently explored Australia for our honeymoon. Here is the DETAILED itinerary from that epic trip!

Disclaimer: Please note that these restaurants aren't plant-based concepts (many are meant for those people who allow flexibility for animal products...sorry!). You'll need to look over the menu as you see fit. I recommend checking their menus online first.

GENERAL ITINERARY

• May 2nd-4th: Fly to Sydney

• 4th: Sydney (booked bike tour)….buy OPAL travel card

• 5th: Sydney (booked bridge walk)

• 6th: Sydney (find a zoo ferry that day/book tickets for the Opera House)

• 7th: Sydney (booked blue ribbon blue mountain tour)

• 8th: Hamilton Island (Booked sunset sail)

• 9th: Hamilton Island (open)

• 10th: Cairns (open)

• 11th: Cairns (booked Seastar Cruises)

• 12th: Alice Springs (booked sunset camel ride)

• 13th: Alice Springs (booked 1 day Uluru trip)

• 14th: Melbourne (open)

• 15th: Melbourne (booked bike tour)

• 16th: Melbourne (booked GOR tour with GoWest Tours: 7:30 pickup)

• 17th: Melbourne (booked with Viator Yara Valley Wine Tour)

• 18th: Sydney /Fly to Chicago
  

FLIGHT Information

2-4th: Fly to Sydney (confirmed with seats)

• United Flight UA639 from Chicago/Flight UA839 from LA

• Depart: 7:17 pm (05/02) ORD

• Arrival: 6:45 am (05/04) SYD
  
  8th: Fly to Hamilton Island (confirmed with seats)

• Virgin Australia 1281

• Depart: 9:55 am SYD

• Arrival: 12:30 pm HTI
  
  10th: Fly to Cairns (checkin at the airport for seats together)

• Qantas 2504

• Depart: 11:55 am HTI

• Arrival: 1:10 pm CNS
  
  12th: Fly to Alice Springs (confirmed with seats)

• Qantas 1949

• Depart: 8:15 am CNS

• Arrival: 10:10 am ASP
  
  14th: Fly to Melbourne (confirmed with seats)

• Qantas 797

• Depart: 12:35 pm ASP

• Arrival: 3:40 pm MEL
  
  18th: Fly to Sydney (confirmed with seats)

• Virgin Australia 809

• Depart: 6:45 am MEL

• Arrival: 8:10 am SYD
  
  18th: Fly to Chicago (confirmed with seats)

• United UA870 from Sydney/UA458 from San Fran

• Depart: 10:30 am SYD

• Arrival: 4:11 pm ORD
  

HOTELS

4-8th: Sydney

• Sydney Harbour Bed and Breakfast

• 142 Cumberland St., Sydney

• +61292471130

• Checkin: 2:00 pm

• Checkout: 10:00 am
  
  8-10th: Hamilton Island

• Whitsunday Apartments

• 14 Resort Drive, Hamilton Island, 4803, AU

• +61749699999

• Check-in: 2:00 pm

• Check-out: 10 am
  
  10-12th: Cairns

• DoubleTree by Hilton Hotel Cairns

• 121-123 The Esplanade and Florence St., Cairns, QLD, 4870

• +61740506070

• Check-in: 2:00 pm

• Check-out: ?????
  
  12-14th: Alice Springs

• Chifley Alice Springs Resort

• 34 Stott Terrace, East Side, NT, 0870 Australia

• +610889514545

• Check-in: 2:00 pm

• Check-out: ?????
  
  14-18th: Melbourne

• Heather’s Airbnb

• 377 Little Collins Street 31, Melbourne, VIC 3000

• +61410872530

• Check-in: 2:00 pm

• Check-out: 10:00 am

• Directions: Our preference from the airport is the Skybus, which drops you at Southern Cross Station for $19 per person; you can buy tickets at the airport or online. One of us can meet you at the bus terminal, a short tram ride to the apartment. The taxi fare is $50-$60; the trip lasts around 25 minutes.
  

TOURS

4-8th: Sydney

4th: Bike Buffs Sydney Bicycle Tours

• Meeting Point: MEETING PLACE FOR YOUR TOUR IS THE GARRISON CHURCH AT THE CORNER OF ARGYLE STREET AND LOWER FORT STREET, WELL JUST OPPOSITE ACTUALLY ON THE VILLAGE GREEN. 0414 960332

• Start: 10:30 am
  
  5th: Sydney Bridge Climb

• Meeting Point: 3 Cumberland Street, The Rocks, NSW 2000

• +610282747777

• Start: 12:05 pm (arrive 15 minutes early)
  
  5th: Open PM (Tasting Tour???/Bondi or Manly Beaches)
  
  6th: Open Am (Ferry to the Zoo???)
  
  6th: Sydney Opera House (Concert Hall)

• Meeting Point: Bennelong Point, GPO Box 4274, Sydney, NSW 2001

• +69712101035

• Start: 8:00 pm (arrive 30 minutes early to pick up tickets)
  
  7th: Blue Mountains Tour

• Meeting Point: We’ll be picked up.

• +0421892760

• Start: 7:00 am?????

• Notes: Email them between 7 a.m. and 2 p.m. the day before and quote the conference number with our address. We will receive the pick-up time then.
  
  8-10th: Hamilton Island
  8th: Sunset Sail Whitsunday Islands

• Meeting Point: Resort Centre Tour Desk next to Sails Restaurant (7 am – 7 pm)/Reef View Hotel Tour

• Desk in the Hotel Lobby (8 am – 5 pm)
  +0749468305
  Start: 4:45 pm (until 6:15 pm)
  
  10-12th: Cairns
  11th: Cairns Seastar Cruises (Great Barrier Reef): Michaelmas Cay and Hastings Reef Day Cruise

• 75 Esplanade, Cairns, Qld 4870, Australia

• Meeting Point: Pier E1 of the Marlin Marina

• +0740416218

• bookings@seastarcruises.com.au

• Start: 8:00 am (boarding starts at 7:30 am)

  Notes: A $15 fee pp is payable on the day of the boarding; call 48 hours in advance to reconfirm.
  
  12-14th: Alice Springs
  12th: Sunset Camel Ride

• Pyndan Camel Tracks, 21259 Jane Road White Gums

• +0416170164

• pyndan@cameltracks.com

• Meeting Point: We’ll be picked up 30 minutes before (4:30).

• Start: 5:00 pm (until 6:00 pm)

  Notes: Call or text 48 hours in advance to reconfirm pickup/tour.
  
  13th: Uluru Adventure

• Gray Line Office

• Shop 7-9 Capricornia Centre (opposite Information Centre), Gregory Tce, Alice Springs

• +610889522177

• alicesprings@grayline.com

• Meeting Point: We’ll be picked up at 5:50 am.

• Start: 6:00 am (until 12:30 am)

• Notes: Call or text 24 hours in advance to reconfirm pickup/tour.
  
  14-18th: Melbourne
  15th: Freddy’s Bike Tours

• Meeting Point: See notes.

• +61431610431

• james@freddysbiketours.com

• +0431610431

• Start: 11:00 am

  Notes: They will send details about the meeting point the day before, or you can meet 15 minutes prior at their shop in Batman Park.
  
  16th: Great Ocean Road Day Tour

• Go West!

• +0394855290

• info@gowest.com.au

• Meeting Point: Pickup at Adina Apartments, 189 Queen St.

• Start: Pickup at 7:35 am

  Notes: Call or text 24 hours in advance to reconfirm pickup/tour????
  
  17th: Yarra Valley Food and Wine Day Trip from Melbourne, including Lunch at Yering Station

• Vinetrekker Wine Tours

• Melbourne city hotels or St Paul's Cathedral, Cnr of Swanston & Flinders Streets, Melbourne. It is located opposite Federation Square and Flinders Street Train Station.

• +61 3 96998148

• Meeting Point: approx 8:45 am-9:00 am (confirmed the night before)

• Start: 9:00 am

• Notes: Call or text 24 hours in advance to reconfirm pickup/tour????

The 12 Apostles

Uluru

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Personal Trainer Blog

The Personal Trainer's Guide to Staying Healthy While Traveling

Introduction

Many of my personal training clients fear that they will sacrifice their health and weight loss goals while traveling. Fear not! Here is my quick guide to maintaining what you worked so hard for!

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• DON’T TOUCH YOUR FACE WITHOUT WASHING YOUR HANDS

  Whether traveling by planes, trains, or automobiles, you most likely hang out in well-populated public places….which increases your exposure to bacteria and viruses. While I don’t think you should hole yourself in a closet for the rest of your life, I advocate some boundaries. The first rule of staying healthy on the road is resisting the urge to touch your face without washing your hands. You might be surprised to learn how often you touch your lips, nose, and eyes daily. Each swipe of your hand gives germs access to your system. Considering that you’re sharing doorknobs, railings, counters, and faucet handles, your hands are constantly in contact with the world. Do yourself a favor and resist the urge to touch your face until you wash your hands.

• USE DISINFECTING WIPES WHILE FLYING

  Have you ever witnessed airline staff members wiping down tray tables and seat belts? Me neither. On average, each plane will see at least two flights daily (and we don’t know what germs were left behind for us). You will most likely eat and drink off the tray table….which makes cross-contamination easy. Before you sit, quickly wipe the seatbelt and the top and bottom of the tray table for 20 seconds. The little things that we overlook are the ones that affect us the most.
  
  

• ALWAYS CARRY A WATER BOTTLE

  Too often, dehydration causes exhaustion and hunger. With junk food readily available on the road, it’s easy to convince yourself that you need an indulgence as a remedy (when all you need is a simple sip). Make yourself a rule: Any time you’re tired or hungry, drink 4-8 ounces of water and reassess. You might be surprised by what you find.

• WALK

  Usually, your vacations are jam-packed with tourist activities….which rarely meet your minimum requirements of healthy physical movement. While I wouldn’t expect you (or my personal training clients) to exercise several hours per day during your break from reality, replacing your cab/uber rides with walks will still help you maintain your health and possibly weight loss. Believe it or not, walkers lose weight while eating through Italy. Walking is the easiest way to move on the road and a great way to immerse yourself in new neighborhoods while reviving your engine. Keep your senses alive and rise beyond the seat!
  
  

• SPLIT FOOD

  Enjoy the best dining experience while shrinking portions: Split with a buddy! Instead of ordering two entrees (probably big enough for 3), share an entrée and an appetizer. This foodie approach is an easy way to enjoy more than one taste of the local culture while avoiding a belt-busting experience.
  
  
  

• FINDING A RUNNING GROUP IN THE CITY THAT YOU’RE VISITING OR SIGN UP FOR A 5K

  Running is a global phenomenon that connects many cultures. Find another way to connect with the community you’re visiting and find a local meetup for runners. What a neat way to participate in a social workout in a new environment! Google “running groups (insert location)” or “running clubs (insert location)” and extend yourself! You can also sign up for a random 5k to enhance your workout too!
  
  
  

• MAKE YOUR FOOD COUNT WITH THE CHEFSFEED PHONE APP

  I always say that if you’re going to do it, do it well. Since my wife Sammy is an event sales manager in the restaurant industry, you probably know I’m referring to restaurants. Exploring new dishes is a way of life that directs my travel choices. I can give you my personal trainer's advice on following a true vegan lifestyle to achieve optimal health (even though we all should). Instead, I’d instead persuade you to change your relationship with food. Stop eating just to fill up and eat with intent instead. Use the ChefsFeed phone app to strategically celebrate your favorite dishes and restaurants chosen by local chefs. Type in your location and sift through the many recommendations from the host culinary experts. It is possible to meet your health goals still while enjoying the best of life. You need to be mindful and selective. Thanks for this suggestion, Carol!

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

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Personal Trainer Blog

82 Ways To Change Your Shape in the Mirror

Introduction

It’s that time again!! Every year, I compile a master list of the most valuable articles that have helped my personal training clients achieve optimal health and weight loss. It’s a comprehensive list of old and new that will help you eliminate the guesswork.

Please share this list with anyone (friend, family member, colleague, client, etc.) who wants to change their life and finally see a difference in their health and lifestyle. Also, be sure to bookmark this page and return to it when you're frustrated with your results (which happens to everyone) or need a new idea.

Tip: Skim through this list and find the headlines relevant to your current goals and interests (then you can spend 20 seconds skimming the article).

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EFFECTIVE WEIGHT LOSS TIPS AND MORE!

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

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

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

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

• How to Lose Weight Without Exercise

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

• "How to Design Your Kitchen for Weight-Loss Success" Review

• The Secret to Losing Nearly 27 lbs!

• “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

• 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 Lose 5 Pounds at Work" Review

• "10 Secrets to Lose 25 Pounds Now" Review

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

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WHY YOU'RE NOT LOSING WEIGHT OR BODY 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)

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

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

• 4 Weird Reasons Why You're Gaining Weight

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

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

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EASY RECIPES FOR WEIGHT LOSS

• 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

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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

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HOLIDAY WEIGHT LOSS TIPS

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

• 9 Dishes Doctors Won't Eat at Thanksgiving

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BEST SOURCES OF PROTEIN FOR WEIGHT LOSS

• 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

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FOODS YOU WANT TO AVOID....AND WHY!

• "50 Foods You Should Never Eat" Review

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

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

• 11 Foods to Toss Out of Your Kitchen For Good

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

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WHY YOU SHOULD AVOID THESE 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

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HOW TO EAT AT RESTAURANTS AND AIRPORTS

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

• How to Eat Healthy at the Airport
  
  

FITNESS/EXERCISE MYTHS AND MORE!

• 4 Simple Ways to Flatten Your Stomach

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

• 12 Workout Myths That Just Need To Die

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

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

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

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

• End Your Lower Back Pain Today

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

• Personal Trainer Wisdom: 1 Fitness Myth Unraveled

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THE KEYS TO IMPROVE YOUR SLEEP AND REDUCE FATIGUE

• 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

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RESOLUTIONS, GOALS, AND RELATIONSHIPS

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

• ”The Best All-In (Life Changing) Fitness Plan for 2017

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

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

• Excerpt from the book Redefine Yourself: Define Your Purpose
  
  Picture Credit: souprecipesforweightloss.com-Will this smoothie help you change your shape in the mirror?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

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Personal Trainer Blog

How to Save Hundreds of Dollars This Holiday Season (My Favorite Tricks)

Don’t let holiday spending cause you stress anymore! It’s the holidays…you should feel jolly!!! Here are my surefire tips to put cash back in your wallet (and still get what you want). I’ve utilized these tricks throughout the year, especially, during this holiday season.

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• EARN CASH BACK WITH EBATES

• Personal Trainer Wisdom: My friend Allison introduced Ebates to me last holiday and shopping has never been the same. The concept: You’ll receive a check for shopping at online retailers you normally would anyway. Of course, I met her suggestion with much skepticism. Within three months, though, I received over $300 and haven’t questioned it since. Ebates.com has partnered with popular retailers including Target, Amazon, Dell, and many more. Target, Amazon, Dell, and much more offer you a percentage payback for whatever purchase you make. Although the return is typically 1-5%, most retailers double their offer during holidays. Dell, Barnes and Noble, Barney’s New York, The Container Store, Coach, Under Armor, and Shoes.com are offering 12% off! Last year, my wife and I purchased a television on Dell for a retail value of $1000. Luckily, Dell offered 10% Ebate and another 10% with Dell financing (saving me $200). You can also receive $10 in your account when someone sends you a referral code....more free money. My referral code is https://www.ebates.com/r/MICHAE50039?eeid=28187. Trust me…this is real.
  
  
  

• HONEY FINDS COUPON CODES FOR YOU

  Personal Trainer Wisdom: Honey is another excellent web browser extension built to save you money. At one time, I scoured the internet for coupon codes (thank you, Retail Me Not, for your years of service). No longer! After you create your account on https://www.joinhoney.com/ and download the extension, begin shopping! As you checkout, click on the Honey extension. She will scour the internet for you and automatically apply the best coupon codes. Recently, I purchased a computer from Lenovo and saved $50 with a Honey code (and I also received $50 in cash back from Ebates for a total of $100 off). Crazy enough, Honey is most compatible with Amazon. You can check Honey for a lower price without visiting the checkout. Just click on the button next to the price!
  
  
  

• BOOK FLEXIBLE TRAVEL USING GOOGLE FLIGHTS

  Personal Trainer Wisdom: Even though you have a travel destination in mind, would you be willing to fly to a nearby city or somewhere else on the exact dates to save hundreds of dollars? Absolutely! With Google Flights, you can find cheaper roundtrip flights based on proximity using their interactive map. After you input your desired dates, click on the map. You’ll notice the lowest roundtrip fares for any city worldwide based on your selection. A few years ago, we tested this tip while looking for flights to Spain. We found spring airfare to Barcelona for $1300. After reviewing the map, we purchased $500 roundtrip tickets to Dublin, Ireland instead! Not only did we see another world city on our trip, but we also saved nearly 37% on total airfare (we booked another flight to Barcelona a few days later after our arrival for $320 apiece). We saw Ireland and Spain for only $820 roundtrip!! Keep in mind that your flexibility will determine your discount success. Good luck!
  
  
  

• USE YOUR DISCOVER CREDIT CARD ON AMAZON PRIME

  Personal Trainer Wisdom: Although you typically receive a 2% return on your rewards credit cards, Discover now offers a 5% return on all Amazon purchases this holiday season. It's time to stock up on everything you typically purchase throughout the year for a fraction of the price (primarily if you use this discount with Honey). Link your Discover Card to your Amazon Prime account today!
  
  
  

• TRADE MILEAGE FOR SERVICES (AND SAVE NEARLY 85%)

  Personal Trainer Wisdom: Many rewards credit cards offer an introductory benefit of 50-80,000 miles/points for signing up (usually for only a $95 annual fee). Why not barter these relatively free miles with your service provider? I value 60,000 miles as $1200 (the cost of a European trip in economy class). If you transfer the miles to me as a credit for $1200 of personal training services, you’ll save nearly $1000. The only costs to you are the annual fee for the credit card and the $100 fee for transferring the miles. Worst-case scenario? Your service provider says no. It's worth trying, though!
  
  Photo Credit:
  Halfpoint–What savings can you unravel this holiday season?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

6 Goals I Will Achieve Before New Year’s Eve (And You Should Too)

Introduction

Only 95 days until New Year’s Day! While you’re depressed to think about snow, I’m excited to start on my New Year’s Resolutions. Why not start now? It takes time to rewrite processes, retrain my body and mind, and make the appropriate environmental changes. While my life is lovely (and very blessed), here is my early list of resolutions I will achieve by the start of an epic new year.

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List of Goals

1. PHYSICAL GOAL: TRAIN MY LEFT SIDE TO HANDLE DAILY ACTIVITIES MORE COMFORTABLY AND EFFICIENTLY.

   Ironically, I’m complaining about favoring my right side (i.e., hand and leg), and I’m a personal trainer. Your reply may be, “Why haven’t you fixed it already, Mr. Personal Trainer?” (a fair response). Like most people, though, even when you know what you need to do for yourself, you don’t necessarily do it. I preach perfect posture and a symmetrical approach to life. However, at times I still succumb to laziness while watching a movie on the couch or holding my newborn son in the same arm over, over, over, over, and over again. Yes, I’m extremely mindful of my physical approach, but I can’t help depending on the right side of my body (which I’ve done for the last 38 years). As a result, I can’t efficiently handle daily movements with my left side, such as brushing my teeth (try it and poke your eye out) and eating with a fork (if the food reaches my mouth 50% of the time, that’s success).
   
   No more!!! The right side of my body needs a break! I’m determined to train the left side of my body to be more functional and will consider it a first option for various movements!
   

2. PHYSICAL GOAL: PERFORM 30 CONSECUTIVE PULLUPS.

   Pullups are one of the best (and most challenging) exercises for the upper body. You utilize your lats, traps, shoulders, bis, tris, abs, and more! While I consistently perform 15-20 reps, I’ve never pushed for more…until now!
   

3. NUTRITION GOAL: MAKE 85% OF MY DIET BASED ON PLANT-BASED FOODS (LIMITING DAIRY, GRAINS, MEAT, PROCESSED FOODS, ETC.).

   At one time, I said, “I will become vegan when I turn 50 to reduce the risk of injury and disease and to protect my health for the last 50 years of my life :).” Why not start now, though? If you’re like me, you grew up on meat, potatoes, pasta, and donuts (or something similar). Although you’ve gotten away with it until now, careless eating will catch up to you. I don’t want to wait around to see what the wheel of disease will serve me in a decade. While my diet is already far better than the general public (and personal trainers), it isn’t the perfect combination. An anti-inflammatory, nutrient-dense diet is undoubtedly the best way to keep me lean and fit while describing my college years to my grandchildren. Of course, this approach requires significantly modifying grain, dairy, alcohol, meat, refined sugar, and processed food intake…which I’m willing to do 85% of the way. My wife and I love to eat at restaurants and want to allow some flexibility for indulgences. I’ve already tested several plant combinations and found this is easier (and cheaper) than it sounds. It's time for a bigger step!
   

4. SCHEDULE GOAL: LIMIT MY ADMINISTRATIVE WORK TO THE WEEKDAYS.

   I stopped training and working on administrative tasks over the weekend for the last five years. It’s incredible what a difference a two-day mental break makes! Luckily, I look forward to my job every day. So, it’s not easy to stop working. I would still work over the weekend if given the opportunity. Knowing myself, though, I realize how easy it is to burn out if I don’t pull myself away. Instead, I work 55-60 hours during the week and don’t think twice about it.
   
   Now that my son, Preston, has been born, I must rethink my approach. I realize that the perfect, efficient system I created nearly five years ago doesn’t apply as well when I add a new time commitment (aka parenting).

   Work has been spilling into my weekends, and I still approach Monday with a shortlist. With this new focus, I will analyze my time commitment to every facet of life, including my client's schedule, workouts, morning routine, laundry, and every task that requires attention. I will reshuffle these pieces to efficiently approach everything during the week (not on the weekend). What can I multitask? What isn’t a priority? What can I outsource? All these questions will undoubtedly place me closer to another effective schedule solution.
   

5. LIFESTYLE GOAL: ARRIVE 3 MINUTES EARLY.

   I usually fit 3 million tasks into a minute to maximize my time. That said, I typically prefer to arrive early rather than wait. The consequence: I’m always tiptoeing the line of being on time, and my stress levels increase tenfold while in a rush. The underlying goal in every line item above is related to reducing stress, and it’s no different here. If you’re constantly cutting it close, you’re most likely continually pushing the boundaries of safety and stress to arrive on time (i.e., speeding, cutting off people, running through stop signs, etc.).
   
   Since the root of this behavior is the fear of wasting time, I will keep a running task list of things I can achieve from my phone. I will always have access to fun-filled business activities no matter where I go or how early I arrive—no time wasted anymore!
   

6. LIFESTYLE GOAL: DON’T CHECK MY PHONE WHILE DRIVING.

   While I have minimized the time on my phone while driving, I still find myself fooling around with the GPS. Of course, when checking the GPS, I can often be distracted by a new text message, too. Ultimately, this behavior is risky and places me and everyone else on the road in danger (even if I only glance for one second). I will set the GPS and check my messages before I put the car in “Drive” or pull over if absolutely necessary.
   
   What habits do you want to change? What goals will you achieve by New Year’s Eve?
   
   Photo Credit:
   The Balance .com–Should we wait until December 31st to start our celebration?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

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Personal Trainer Blog

"This Hotel Now Has Rooms With Mini Personal Gyms Inside" Review

Introduction

Hilton just made a big announcement! Find out how your upcoming trip can actually take your health and fitness goals to the next level---in your hotel room (from the Health.com article "This Hotel Now Has Rooms With Mini Personal Gyms Inside”)!

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About the Hotel Rooms

LOCATIONS

It’s impossible to keep up with your workout routine while traveling. So one hotel chain makes it easier to cycle, do yoga, or sweat along to a cardio routine video without ever leaving your room.

Last month, Hilton Hotels debuted their Five Feet to Fitness in-room mini gyms, which offer 11 different fitness equipment options steps away from the bed and nightstand. Eight rooms are currently available at Hilton's Parc 55 San Francisco and five at Hilton McLean Tysons Corner in Virginia.

Ryan Crabbe, senior director of global wellness at Hilton, says the chain plans to add more than 100 rooms with mini-gyms around the country by the end of the year. They'll be available in Hilton hotels in Atlanta, Austin, Chicago, Dallas, Las Vegas, New York, and San Diego.

Personal Trainer Wisdom: Is the distance to the gym always the determining factor of whether or not someone exercises? Surprisingly not. Even though most condo buildings in Denver have fitness facilities, most people don’t utilize these amenities (even though it only takes 1-4 minutes to get to the room).

The same trend occurs in hotels. Many of my personal training clients have the great intention of exercising during their personal and business travel but rarely make an effort. Understandably, they have plenty of distractions at home or on the road.

How do you make sure you don’t contribute to this trend? What’s the best way to counter your undermining self? Book a hotel room WITH the exercise equipment in it, of course! Not only do you eliminate the “I’m too tired to take the elevator to another floor” excuse, but you’re more likely to make healthy choices with the constant reminder next to your bed.

Yes, the quick access is a great benefit. The psychology behind the access is most important, though. You’re more likely to live in line with your positive health goals if you’re constantly reminded of the appropriate stimuli in your environment. You may not realize it, but such things implant in your unconscious when reinforced. While the reminders may not excite you to run three extra blocks on the way to your destination, you may think twice about the croissant for breakfast. Hilton may have just given you the easy answer to stay fit-minded in a new environment

WORKOUT EQUIPMENT

What kind of workout options will guests have? Features include a stationary Wattbike, medicine balls, sandbags, a Bosu ball, TRX, a yoga mat, and a foam roller, among other gear and accessories. Each room also has a touch-screen "fitness kiosk" that shows guests the right way to use each piece of equipment. The kiosks also have over 200 workout videos covering cardio, cycling, endurance, strength training, HIIT, yoga, stretching, and recovery.

Suppose guests aren't up for a cycling session after a long day on a business trip or sightseeing. In that case, Hilton still has them covered by outfitting each room with other wellness-related features, such as a meditation chair, protein drinks in a hydration station, and mini Biofreeze packets for sore muscles.

Personal Trainer Wisdom: Although I’m a personal trainer who enjoys the variety a personal training studio offers, don’t be mistaken: I still believe you can achieve an unbelievable workout without equipment. Hilton has taken that further by providing key ingredients to take a basic workout to the next level. No matter your fitness goals, you can achieve a great sweat with their setup. The meditation chair is a nice touch, too. Try to avoid the protein drinks, though. Nothing replaces protein from whole food, and Hilton’s options may have too much sugar and be highly processed and inflammatory (not ideal for recovery or weight loss).

Photo Credit:
MSN.com–Will exercise equipment in your hotel room increase the likelihood of working out?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

"Is Taking a Multivitamin Worth the Risks?" Review

Introduction

You’re probably not alone. You’re one of the millions of people taking multivitamins. Do you need it? Is it safe for you? Read this article (from the Livestrong.com article "Is Taking a Multivitamin Worth the Risks?") to find out.

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1. IS TAKING A MULTIVITAMIN WORTH THE RISKS?

Multivitamins are the most popular dietary supplement sold today. People of all demographics and age groups use multivitamins, and they're often people's first supplement. Since there are so many different multivitamin formulas, this supplement makes up an entire subsection of the supplement industry.

Multivitamins are often discussed in the media and online, though their use is rarely recommended against. Many articles and experts recommend a multivitamin as a general health supplement. However, multivitamins are made up of many different compounds, and it's never a good idea to take a variety of supplements without a good and well-researched reason to do so.

Not everyone needs to supplement with a multivitamin. People with a nutrient deficiency that cannot be alleviated through dietary changes may experience benefits from supplementing with a multivitamin, but that also depends on the kind of multivitamin formulation they buy.

Personal Trainer Wisdom: In 2005, I found out from my doctor that my level of triglycerides was very high (300…and anything above 150 is considered high). What was his first response? A statin, of course. Considering that I didn’t want a lifetime dependency on a drug or the extra work for my kidneys, I refused the doctor’s prescription. Within 3 years, my triglyceride levels returned to normal due to a change in my diet. Moral of the story: Taking a pill can be easy but not always necessary (or safe) to achieve your health goals. Why do you take supplements or pills? Do you have a deficiency? Are you taking the easy way out? Are you only taking a multivitamin to counter your unhealthy diet? While not all deficiencies, diseases, or disorders can be entirely remedied by our food intake, shouldn’t you take the safest, most nutrient-dense approach when you can?

2. THE STANDARD MULTIVITAMIN

The most commonly used and researched multivitamin formula contains 100 percent of the recommended daily intake (RDI) of nutrients the body needs. Some compounds, like magnesium and calcium, are physically too large to include in these capsules. Iron is also usually omitted.

Standard multivitamins are an effective and recommended supplement for people who do not get enough nutrients through their diet. Keep in mind, making dietary changes is both more effective and tastier than supplementing to alleviate a nutrition deficiency.

Though standard multivitamins are beneficial supplements for people living in low-income areas or food deserts without easy access to nutritional food, they are more often used as preventative supplements by people eating a varied diet. Though studies show there are no side effects from standard multivitamin supplements, they also don't provide any benefits when taken by already-healthy people.

Personal Trainer Wisdom: Point 1: You’re missing the other essential nutrients that aid digestion and absorption of the multivitamin nutrients. Point 2: Unless you live in Guatemala or another impoverished region, I can argue that most Americans living in low-income areas and food deserts still have access to whole foods (that is, if they’re interested in a plant-based diet…which is usually not the case). Don’t believe me? Cut out all animal products, candy, soda, and liquor during your next grocery trip. What’s the new cost of your bill?

3. THE SURPLUS MULTIVITAMIN

Even experimental multivitamin formulas tend to toe the line when it comes to the RDI of various nutrients. The third category of multivitamins, however, contains formulas that disregard serving sizes and established dosages.

Surplus multivitamins are marketed as general health supplements, whether they contain vitamin C, garlic or another herb. These multivitamins are not vitamins; they are combinations of other supplements and compounds.

Multivitamins and supplements that contain a variety of compounds but hide the doses behind proprietary blends should be avoided. There is no research done on these specific combinations. Existing research on individual supplements does not apply because supplements can act differently when taken together. When doses and ingredients are not available, it isn't possible to determine the effects and health risks of the supplement.

Multivitamin supplements that list the amount of each ingredient can be supplemented safely, but should only be used if the included ingredients are effective supplements for your specific health goal.

Personal Trainer Wisdom: The supplement market is flooded with non-regulated FDA products. Do you know what you are ingesting? Does it contain a harmful combination? Do you know how your combination of pills interact with each other?

4. I NEED A MULTIVITAMIN?

Multivitamins, like all supplements, should never be used without a good reason. Before purchasing a new supplement, read the label and ask yourself:

1. What ingredients in this supplement are useful for my health goal?
2. What ingredients in this supplement are not useful for my health goal?
3. Will the ingredients hurt me or be counterproductive?
4. If I buy the ingredients individually, will it be more expensive than this supplement?
If the multivitamin isn't harmful and isn't more expensive than the sum of its parts, it may be worth considering for supplementation.

Personal Trainer Wisdom: You should ask yourself these questions for every medication or supplement in your cabinet. Other questions: Why am I considering a supplement? Am I avoiding what I need to do for my body? Do I need to take this supplement, or does effective marketing make me believe it?

Photo Credit:
Menshealth.com – Men’s Health thinks that supplements will help your health. What do you think?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

"65% Of Dieters Lose Weight When They Eat This For Breakfast" Review

Introduction

I nearly spit out my coffee when I saw the image for this article this morning. Are they inferring that this breakfast will lead to weight loss? Read to learn why they think so (from the article " 65% Of Dieters Lose Weight When They Eat This For Breakfast ").

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1. What's missing?

When you're wanting to lose weight, breakfast always feels like the best place to start reexamining your diet. After all, if you adequately fill up in the morning, you're way less likely to feel peckish at your desk by 11 a.m. and start reaching for whatever's within arm's reach.

The single food countless nutritionists recommend eating? Eggs. With six grams of protein a pop, eggs will fill you up - and keep you satisfied, which is key - without weighing you down. One study published in the International Journey of Obesity shows that men and women who ate two eggs for breakfast (as part of a reduced-calorie plan) lost a whopping 65 percent more weight than those who ate a bagel breakfast of equal calories. What's more, the egg eaters also felt more energetic.

Personal Trainer Wisdom: Alright, readers…what questions must you ask before accepting eggs as the weight loss miracle? Here you go:

Where was the study conducted? Were the participants people or animals? How many participants? How do you define this population (i.e. age, gender, region, medical history, etc.)? Were they reflective of the general population? How were the participants’ general diets controlled? Could other changes in the participants’ diets skew these results? Does this study indicate that the participants had a protein deficiency? Did participants lack energy before this study because of this nutritional deficiency? Will the consumption of eggs lead to an increase in energy? Would the participants experience the same results with a plant-based alternative (with the same number of protein grams)? How were the eggs prepared? Participants ate the eggs as part of a reduced-calorie plan. No matter the change in foods, would the same participants lose weight because of this calorie reduction?

2. The Yolk

And if you're one of those people who still thinks it's necessary to order an egg white omelette to stay on track, nutritionists are urging you to eat the yolks: They can, in fact, contribute to weight loss and help increase good HDL cholesterol levels, while being a solid source of nutrients like vitamin B12 and choline (essential for your cells to function properly). So skip the bowl of multigrain cereal and get yolked.

Personal Trainer Wisdom: You should choose the most nutrient-dense options if you eat animals. Outside of fish, I would recommend eggs...with yolks. If you're worried about cholesterol, maybe it's time to cut out the shrimp, steaks, and dairy you eat during your other meals. I'd like to know why the article's nutritionists claim that egg yolks will help you lose weight. Based on our questions above, what do you think? The author mentioned the nutritionists to add credibility to this claim but failed to provide an apparent scientific reason. Continue your research before accepting these results.

Photo Credit:
Delish.com—Will adding eggs to this breakfast plate be the answer to weight loss? This photo seems to infer that substituting eggs for your normal simple carb choice will lead to weight loss. Is this still possible with pancakes, bacon, toast, and a creamy coffee? My educated guess is that any change will be minimal, if at all. Be careful with what is being sold here.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

"45 Vegetarian Protein Sources You Should Be Eating" Review

Introduction

Are you looking for protein sources other than meat? Here are my favorites from the recent weight loss list "45 Vegetarian Protein Sources You Should Be Eating."

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1. EGGS

Eggs are a great source of heart-healthy monounsaturated and polyunsaturated fats and are an excellent source of protein, with 6 grams of the stuff in a single 70-calorie egg.

Personal Trainer Wisdom: The word vegetarian is defined as "relating to the exclusion of meat or other animal products from the diet." If so, why are eggs, an animal product, on this list of vegetarian protein sources? I guess that people still think eggs are dairy (thanks to the lobbyist-influenced version of health, the Food Pyramid)...and dairy, for some unknown reason, is not considered an animal product (which doesn't make sense). Moral of the story: Eggs don’t belong on this list, but, yet again, they have appeared on another vegetarian list. Nevertheless, if you eat animal protein, I think eggs are the best nutritional option after fish and seafood. Like all animal products that cause inflammation, you should be mindful of its effect on your body.

2. EDAMAME

A single cup of edamame contains 17 grams of protein, 8 grams of fiber, and is a great source of heart-healthy fats.

Personal Trainer Wisdom: If you choose a soy product, this is the only acceptable form. Why? It's whole and unprocessed, of course. I'll admit, though, that there is much to debate about the health benefits of soy. To be safe, limit your consumption (think GMOs).

3. ALMONDS

In just half a cup of almonds, you get 15 grams of protein, 9 grams of fiber, and high levels of calcium, magnesium, phosphorus, and vitamin K. Whether you're eating them raw, using almond flour in your cooking, or adding them to your salad, almonds are one of the easiest ways to get more protein in a meat-free diet.

Personal Trainer Wisdom: Almonds, as well as most nuts, are easy to add to everything. While this article is bragging about its protein and fiber, you should still be mindful of the (good) fat and calories it may add to a meal.

4. CHICKPEAS

Chickpeas pack a lot of protein in a small package, whether you're adding them to your salad or topping your veggies with hummus. One cup of chickpeas contains half of your daily potassium, nearly 70 percent of your daily iron, and 39 grams of protein — that's as much as you'd get in half a dozen eggs!

5. BLACK BEANS

Black beans are a staple in many vegetarian meals, thanks to their high protein and fiber content, with 39 grams of protein and 29 grams of fiber per cup.

Personal Trainer Wisdom: Most beans are a great source of fiber and protein. I add beans to every meal of my day. If you're worried about their physical effects on your body, drain and heat them thoroughly to remove as much of the symptom-causing lectin as possible.

6. LENTILS

Filling and easy to incorporate into everything from baked goods to curry, lentils should definitely earn a spot on your grocery list. While a full cup of cooked lentils has only 230 calories, you'll also get 18 grams of protein and 16 grams of fiber.

Personal Trainer Wisdom: Outside of beans, lentils are another big punch of protein and fiber in one bite.

7. HEMP MILK

Yes, it comes from the same plant as pot. No, that doesn't mean it will give you a buzz. What hemp milk will give you, however, is a great dairy milk alternative with 3 grams of protein and 2 grams of fiber per cup. Make sure your hemp milk is unsweetened, though — many brands add as much as 30 grams of sugar per cup to this normally low-carb drink.

Personal Trainer Wisdom: I also add hemp seeds to my meals for the same nutrition.

8. CHIA SEEDS

With 6 grams of protein and 9 grams of fiber in just 2 tablespoons, you'll be making your favorite food way more filling when you sprinkle these bad boys on top.

Personal Trainer Wisdom: You can easily add any seed to your meal to increase its nutritional density. Chia seeds are my favorite. They offer protein, fiber, and plenty of omega-3 fatty acids!

9. SPINACH

10 ounces of spinach has 8 grams of protein, 6 grams of fiber, and more than 500% of your daily vitamin A.

Personal Trainer Wisdom: Make Bugs Bunny proud and start eating this leafy protein option instead of your typical lettuce. Try to choose the most nutrient-dense option whenever possible.

10. BRUSSELS SPROUTS

A cup of Brussels sprouts (which is a pretty small serving, considering each individual sprouts' size), has 3 grams of protein, 3 grams of fiber, and more than your daily recommended dose of vitamin C.

Personal Trainer Wisdom: Brussels sprouts are not a high-protein option but an excellent addition to any plate. Remember that Brussels sprouts tossed with olive oil and bacon may offset these health benefits.

What other vegetarian protein sources are missing from this list?

Picture Credit:
Zerobelly. com - Are lentils a good protein source?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

"Easy Ways to Burn 100 Calories" Review

Introduction

While I would rather that my personal training clients focus on dietary habits to lose weight, there's nothing wrong with finding creative ways to burn off the fat. Here are several ways from the recent fitness article "Easy Ways to Burn 100 Calories" to wipe away undesired calories.

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1. GO BOWLING

100 calories in 27 minutes

Personal Trainer Wisdom: Please remember the following stats: 54 minutes of bowling = 200 calories, 3 Miller Lites during that time = 288 calories. While bowling could help you burn calories, be mindful of how you enjoy the experience :)

2. WALK THE DOG

Walking at 4 miles per hour (a fairly fast pace) will burn 100 calories in about 18 minutes.

Personal Trainer Wisdom: Have you visited Europe and returned home surprised that you didn't gain weight? You can most likely thank your shoes. While most of us indulge in urban vacations, we walk more than usual (despite our indulgences). Replicate the results at home (except the indulgences)! Pretend you're in Paris while walking the dog. No croissants, please!

3. GO FOR A SWIM

Just 14 minutes of normal swimming will burn 100 calories. Engaging in more high-energy strokes, like the breaststroke, will torch 100 calories in eight minutes.

Personal Trainer Wisdom: Swimming is always a significant low-impact cardiovascular activity for anyone (especially if you are dealing with an injury). Make Michael Phelps proud and stretch the 14 to 56 minutes to burn 400 calories.

4. COOK A MEAL

cooking for 33 minutes will burn off 100 calories

Personal Trainer Wisdom: Now this is motivation to start cooking again!!! The key is to avoid snacking or picking at the food while preparing your dish.

5. USE THE STAIRS

Fourteen minutes on a stair step machine will burn 100 calories, but the stairs in your house, apartment or office work just as well.

Personal Trainer Wisdom: All my personal training clients know my love affair with the stairs. It stands tall among its competition because of the benefits of low-impact muscular and cardio endurance. The best part? They are everywhere! You don't need to go to the gym! Keep your chin up and refrain from leaning forward, though. Don't create an imbalance while trying to improve your fitness.

What are other easy ways you burn calories to achieve your weight loss goals?

Picture Credit:
Guidedfitness. com - Are the stairs an easy way to burn calories?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

66 Articles That Will Change Your Body in 2017

Introduction

It's time again to reflect on the best of the prior year. Based on popularity, effectiveness, and more, I've compiled a master list of articles that will help you transform yourself (with old favorites, too). These tips have helped my personal training clients successfully lose weight and body fat, and they will help you, too!

Please share this list with anyone (friend, family member, colleague, client, etc.) who wants to change their life and finally see a difference in their health and lifestyle. Also, be sure to bookmark this page and return to it when you're frustrated with your results (which happens to everyone) or need a new idea.

Tip: Skim through this list and find the headlines most relevant to your current goals and interests (then spend 20 seconds skimming the article).

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Weight Loss (Secrets and More!)

-How to Lose Weight Without Exercise
-The Secret to Losing Nearly 27 lbs!
-“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
-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 Lose 5 Pounds at Work" Review
-"10 Secrets to Lose 25 Pounds Now" Review
-Do This Every Day, and You May Lose 20 Pounds in 6 Months

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Why You're Not Losing Weight or Body Fat

-“10 Trendy Health Foods That Can Threaten Your Waistline” Review
-“Why Stress Makes You Want to Eat Everything in Sight or Nothing at All” Review

-4 Weird Reasons Why You're Gaining Weight
-“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
-"5 Bad Things about Detoxing You Don't Know" Review

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Recipes for Effective Weight Loss

-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

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Truth About Salads (And the Approach You Should Take)

-Why Salad is So Overrated
-"25 Salads That Have More Calories Than a Big Mac" Review

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Losing Weight During the Holidays/Seasons

-"10 Foods to Give Up for Lent—and How Many Calories You'll Save" Review
-9 Dishes Doctors Won't Eat at Thanksgiving

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The Right Protein for the Right Weight Loss

-Save the Cow! Here is a List of Non-Animal Protein Sources
-36 Ways to Fulfill Your Protein Needs While Losing Weight

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Foods You Should Think Twice About....And Here's Why!

-"50 Foods You Should Never Eat" Review
-"25 Awful Ingredients Everyone Still Uses—But Shouldn’t!" Review

-"The 10 Dirtiest Foods You're Eating" Review
-11 Foods to Toss Out of Your Kitchen For Good
- “21 Foods that Sound Healthy, But Are Not!” Review

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Drinks That Will Increase Your Waistline

-"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

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What to Keep in Mind While Eating at Restaurants/Airports

-“23 Restaurant Foods with Crazy High Amounts of Sugar” Review
-How to Eat Healthy at the Airport

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Fitness/Exercise Myths and More!

-4 Simple Ways to Flatten Your Stomach
-12 Workout Myths That Just Need To Die
-The 15 Most Common Mistakes Personal Trainers See in the Gym

-“7 Myths About How to Stay in Shape” Review
-“How Much Exercise It’ll Take to Undo 17 Popular Fast Food Items” Review
-“20 Ways to Ensure Workouts Happen Every Day” Review

-End Your Lower Back Pain Today
-"The 21 Worst Things You Can Do For Your Body" Review
-Personal Trainer Wisdom: 1 Fitness Myth Unraveled

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How to Improve Your Sleep and Reduce Fatigue

-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

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Creating the Life Your Want, Goals, Travel, and More!

-Top 15 Travel Tips That You Need to Know
-Excerpt from the book Redefine Yourself: Define Your Purpose

Picture Credit:

pjponline. com - How will you reshape your choices in 2017?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

"40 Things You'll Gain When You Lose Weight" Review

Introduction

There's more to gain from losing weight than you think. The recent weight loss article "40 Things You'll Gain When You Lose Weight" offers several reasons to motivate you in the new year.

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1. MORE ENERGY

Carrying around excess weight is more than psychologically taxing, it’s also a big energy drain. When you’re toting around unwanted pounds, every task takes more energy than when you’re at a healthy weight. When you drop those pounds, your energy level is sure to skyrocket.

Personal Trainer Wisdom: More weight means more work, without a doubt. A diet lacking essential nutrients will also cause fatigue. Every bite should have intent—be sure it's nutrient-dense.

2. REDUCED SUICIDE RISK

Depression, anxiety, and suicidal ideation are often frightening, life-threatening conditions. Research published in the American Journal of Epidemiology reveals that increased body mass index is associated with increased risk of these conditions, although whether that’s due to social or biological factors is hotly debated.

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IF YOU ARE STRUGGLING WITH DEPRESSION, ANXIETY, OR OTHER MENTAL HEALTH ISSUES, CONSIDER REACHING OUT TO A LICENSED PROFESSIONAL AT BETTERHELP.

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3. DECREASED PAIN

Toting around extra pounds is no easy task. If you’re suffering from joint or muscle pain, shedding a few pounds can help lighten your literal and metaphorical loads, decreasing stress and pain levels throughout your body.

Personal Trainer Wisdom: You probably gained weight from eating foods that cause inflammation...which can also lead to physical discomfort and pain.

4. A SENSE OF COMMUNITY

There’s no denying that it’s not always easy to make friends as an adult, with work being many of our main forms of daily socializing. However, a weight loss program can provide a surprising outlet for your inner social butterfly. Whether you’re attending weight loss meetings or trying out a new class at the gym, losing weight can open up a wealth of social opportunities for you.

5. LOWER CHOLESTEROL

Fighting back against high cholesterol starts with dropping some pounds. Unfortunately, high cholesterol can have a long list of adverse health effects, from heart attack to stroke, but losing weight can help you get your numbers down and reduce your risk.

6. LOWER BLOOD SUGAR

Get more energy, lower your diabetes risk, and stave off disease by getting your blood sugar in check today. The simplest solution? Dropping some of those extra pounds you’re packing. Even if you’re not significantly overweight, losing a few pounds can help you maintain more stable blood sugar and improve your overall health.

7. IMPROVED CONCENTRATION

If you’re having trouble concentrating, it could be something weighing on your waist, not your mind, that’s to blame. Research published in Obesity and Weight Disorders reveals that overweight and obese individuals are more likely to suffer from concentration and memory issues than those at a healthy weight,...so if your academic or job performance is suffering, dropping a few pounds might help.

8. BETTER SLEEP

A good night’s sleep is one of life’s simplest pleasures, and slimming down can help you achieve it. Sleep apnea can contribute to risk of heart disease, stroke, diabetes, and an early death. In a cruel twist of fate, this often obesity-related disease can actually increase your weight gain, too. Fortunately, losing a few pounds can decrease your sleep apnea risk, leaving you well-rested and making it a pleasure to hit the hay.

9. EASIER BREATHING

Carrying extra weight is no easy feat, and it puts stress on virtually every part of your body, from your joints to your lungs. If you find yourself panting after a flight of stairs, losing weight can help you increase your cardiovascular health and breathe easier.

10. IMPROVED FERTILITY

If you’re trying to get conceive, the best thing you can do to improve your chances (after queueing up the Barry White and lighting a few candles) is to shed a few pounds. Lowering your weight now can also help you have an easier (more comfortable and energetic) pregnancy and deliver your baby with less need for medical intervention.

11. A HEALTHIER FAMILY

Parents and caregivers are a child’s first role models, so set a healthy example for the little ones in your life by getting into healthier shape, especially if you’re overweight or obese. Not only will developing a pattern of healthy eating and regular exercise influence the habits of the kids in your life, research suggests that having an overweight mother can increase your risk of ADHD, proving that weight loss can make a major impact on entire generations of family.

12. MORE MONEY

If you’re an impulsive snacker, those little treats can really add up. If you spend just six dollars on snacks a day — that’s about the price of a latte and a candy bar — you’re adding nearly $2200 to your annual expenses. Opt for healthier foods you make at home, like tasty smoothies, and you’ll have a padded wallet by the end of the year.

Personal Trainer Wisdom: A healthy diet isn't more expensive, despite what you hear. Don't believe me? Fill your grocery cart with only plant-based items (produce) and see.

13. LOWER C-SECTION RISK

Being overweight or obese can increase your risk of needing a C-section and increase your risk of adverse outcomes, like infection, following the surgery. Slimming down before you plan to get pregnant can reduce your risk of undergoing the invasive and costly procedure and reduce your chances of having a child who struggles with weight issues, too.

14. FEWER HEADACHES

Many of the conditions associated with obesity, from high blood pressure to anxiety, can be major contributors to those pounding headaches you’ve been experiencing, but shedding a few pounds ends can help you live ain free.

What else do you think you'll gain when losing weight?

Picture Credit:
MSN.com-Is losing weight a bigger step forward than you think?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

"50 Holiday Foods You Shouldn't Eat" Review

Introduction

Hmmmmmm......so are your favorite holiday foods on this list? Most likely...and I'm guilty, too! While I don't think you or my personal training clients will avoid these yummy, devilish foods, you should know why you may want to limit your bites. Here's my top list from the article "50 Holiday Foods You Shouldn't Eat".

1. SWEDISH MEATBALLS

This tempting classic may seem harmless. Still, lurking within each ball can be at least 400 calories of white bread, butter, heavy cream, and sodium-laden beef broth.

2. EGGNOG

Step…away…from the eggnog. With ingredients like sugar, eggs, whipping cream, and bourbon, this is a nutritional bullet smart revelers will dodge. One cup has 343 calories, 150 milligrams of cholesterol, half of the USDA's suggested daily limit, and 21 grams of sugar, almost a day's worth. Instead, enjoy spiced cider.

3. STUFFED POTATOES

Baked potatoes are rich in vitamin C and fiber, but add in cheese, sour cream, and butter, and you've negated most of the health benefits. One medium stuffed potato has 316 calories and 8.25 grams of saturated fat. That's almost half of your suggested daily upper limit of saturated fat.

4. POT ROAST

Even the trimmed, lean version of this popular holiday meat contains 7 grams of saturated fat. One 3-ounce serving of traditional beef pot roast has 280 calories and 20 grams of total fat. But think about how many ounces you're actually adding to your plate, plus the calories from gravy.

5. FRUITCAKE

Don't let the name deceive you. Though this sweet treat contains fruit, it can also have plenty of butter, sugar, and corn syrup. One slice we tried clocks in at 410 calories and 13 grams of fat.

6. PECAN PIE

On their own pecans are a high-cal nut, but combine them with sugar, butter, and corn syrup, and you've got a potentially deadly dessert. A single slice will cost you more than 500 calories, 37 grams of fat, and 26 grams of sugar.

7. CRANBERRY SAUCE

Cranberries are a great source of vitamin E, K, and C, and dietary fiber. Still, pay close attention at the dinner table during the holidays. Typical canned cranberry sauce has 105 grams of sugar per serving, over four times the amount the AHA recommends per day for women. It also adds over 400 calories to your plate.

8. PRIME RIB

Prime rib is a beloved cut of beef, especially during the holidays. Still, it happens to come from the fattest part of the cow. One piece of prime rib can house up to 750 calories and 45 grams of fat, without the added sauce or seasoning! Plus, 8 ounces has 450 milligrams of cholesterol, 100 mg more than the USDA recommends for men and women to consume per day.

9. GREEN BEAN CASSEROLE WITH FRIED ONIONS

Green beans are a hearty vegetable, boasting dietary fiber and vitamins A and C. Still, this casserole is far from wholesome. Butter, cheese, salt, and fried onions take away from the health perks of the beans. One full batch has 785 calories and 4,128 milligrams of sodium. You probably won't take the entire dish for yourself, but it's still important to watch your portion size.

10. CROISSANTS

They are so light and fluffy we think croissants are low in fat and calories— -- perfect for a holiday brunch! But what makes them so mouth-watering? Sugar, salt, and butter between each and every layer of flour dough. A butter croissant from Starbucks has 310 calories and 18 grams of total fat. This pastry isn't as bad as a box of donuts, but it has almost no nutritional value.

11. PEPPERMINT WHITE CHOCOLATE MOCHA

A Grande (16 oz.) serving of this seductive Starbucks beverage has 540 calories. And that's with only 2% milk! The white-chocolate- and peppermint-flavored syrups, whipped cream, and dark chocolate make up 76 grams of sugar, three times the amount of added sugar the American Heart Association suggests per day.

12. GINGERBREAD

Gingerbread people and houses may look inviting with their smiles made of frosting and gumdrop decor, but don't be fooled! They're packing plenty of calories. Gingerbread cake is even worse, with large quantities of buttermilk, flour, and sugar. One small piece of cake has 260 calories, 36 carbs, and 12 grams of fat.

13. SUGAR COOKIES

Santa's health may be in jeopardy if you feed him too many sugar cookies this Christmas. The classic recipe is pretty simple, but the amount of all-purpose flour, butter, and egg used is unnecessary. An average cookie can contain over 200 calories and 14 grams of sugar.

14. EEF WELLINGTON

Beef tenderloin can supply a lean serving of protein to your plate, but add port wine syrup and puff pastry and you've got a recipe for diet disaster. One recipe says that a serving hosts 744 calories and 57 grams of fat. The rich entree also has 130 milligrams of cholesterol, about half of your upper limit for the whole day.

15. GLAZED HAM

Just 6 ounces contains 1,760 milligrams of sodium and 6 grams of sugar. This might not seem outrageous, but think about how many slices of ham you fork onto your plate. The numbers add up!

16. CINNAMON ROLLS

A classic roll has 730 calories! And a Pecanbon roll has 1,100! With 25 grams of fat, this breakfast wastes almost half of your USDA-allotted daily calories and fat without any nutritional benefit.

17. TRUFFLES

These rich chocolates look too cute to eat, and their caloric value is another reason not to: One plain chocolate truffle can clock in at around 100 calories (almost half from saturated fat), not counting assorted fillings such as peanut butter, cheesecake, or cookie dough.

18. PEANUT BRITTLE

Nuts by themselves can be heart-healthy, but these shards of hardened corn syrup, sugar, and butter are not. It varies by brand, but one piece typically contains about 150 calories (about as much as an ice cream sandwich, and about 5 grams of fat. And let's be honest, who can stop at just one piece of peanut brittle?

19. DUNKIN DONUTS' GINGERBREAD LATTE

A medium 16-ounce gingerbread latte from Dunkin' Donuts weighs in at 330 liquid calories, with 9 grams of fat and 51 grams of sugar (almost 13 teaspoons!). For the same calorie count, you could treat yourself to six cocoa-glazed Munchkins and a medium latte lite.

20. CHEESE BALLS

Traditionally made by blending together cream cheese, grated cheese, and spices, an entire ball can contain more than 500 calories. They can deliver more than half of your recommended intake of cholesterol and almost a day's worth of total fat.

21. ROYAL DANSK DANISH BUTTER COOKIES

The main ingredient of these cookies is, of course, butter. Four cookies add up to 170 calories and one-quarter of your daily intake of saturated fats. You're better off baking your own.

Picture Credit:
Brent Hofacker-How will this Egg Nog infiltrate your weight loss goals?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

"This Is How Much Fruit You Should Actually Eat In A Day" Review

INTRODUCTION

The idea that we should "eat everything in moderation" is a farce...truly an unscientific measure of what your body needs. Whether you're choosing healthy or unhealthy food, there is a boundary line for everything (and you should pay attention to your limits). Nothing gets a free pass, and you're probably still overeating most foods...especially fruit. Here's my breakdown of the article "This Is How Much Fruit You Should Actually Eat In A Day."

1. FOR ALL THE BENEFITS OF FRUIT YOU SHOULD DEFINITELY NOT MISS OUT ON, IT’S POSSIBLE TO GO OVERBOARD.

Obviously, fruit is excellent for you. Different kinds offer important nutrients Americans are often skimping on, like potassium, fiber, vitamin C, and folate, Moore explains. “You get all of those in fruit, so you do want to eat them regularly,” she says. Plus, fruit = carbs which = energy.

The problem is that people sometimes view fruit as having “negative” or “free” calories, which definitely isn’t the case. This idea has become especially popular since Weight Watchers designated all fruits and vegetables as having zero “points,” the measurement the brand uses to track food intake. Weight Watchers decided to assign produce with zero points to encourage people to eat more of it, which is fitting, as most people don't get enough.

One common way people take in too much fruit, Moore says, is smoothies. Because they’re a “health food,” people may not realize that a single 16-ounce smoothie can pack 46 grams of sugar into 220 calories. “Smoothies can absolutely be a healthy part of a diet, but I always encourage people to add in protein so the smoothie has more staying power, and to add vegetables to balance out the fruit,” Moore says. “That way you’re not getting so much sugar, especially in one meal.”

Adults should be getting around two cups of fresh fruit per day, depending on their sex and age, or two medium pieces, Abby Langer, R.D. and owner of Abby Langer Nutrition in Toronto, tells SELF. A smoothie might pack at least two times that much in a single cup.

Personal Trainer Wisdom: If your smoothie consists of more than 50% fruit, you are most likely eating more sugar than you should in that meal. This brings me to a second point: a smoothie isn't a snack or a simple drink. It's a meal in a cup. Consider the smoothie's nutritional and caloric value when planning your daily food intake. As mentioned, 2 cups of fruit daily (or a little more) is a fair amount for a "healthy diet.”

2. THEREIN LIES THE RUB: WHEN IT COMES DOWN TO IT, SUGAR IS SUGAR.

“People have the impression that fruit is so much healthier than a chocolate bar, so they blow the doors off with oranges,” Langer says. “Even though it’s natural, when you consume fruit, your body treats it like any other sugar.”

Of course, there are some big bonuses if you decide on fruit for dessert instead of a treat with added sugar: “The sugar in fruit comes with a side of fiber, so it’s absorbed less rapidly into your bloodstream. And fruit has more going for it than a Snickers bar in terms of vitamins, minerals, and antioxidants,” Langer says.

But it’s possible to eat too much of anything, especially if you’re doing it mindlessly, eating emotionally, or going all out to prevent yourself from eating something else. Eating way too much fruit can lead bloating, thanks to the sugar and fiber, she says. It can also cause fatigue from sugar crashes, weight gain or trouble losing weight, and over time, even health issues like heightened triglycerides (fat in the blood associated with how much sugar you eat) and high blood sugar levels, Langer says....it’s something to be aware of, especially when it comes to issues like feeling tired all day, feeling bloated, and having a hard time losing weight.

Personal Trainer Wisdom: Fruit will always be a better choice than your bag of Halloween candy. However, you should still know your sugar and complex carb intake. By 2020, one out of three people will be diabetic or prediabetic. Don't let your cravings or loose boundaries steer you down this path.

3. THANKFULLY, NONE OF THE ABOVE MEANS YOU NEED TO BE SUPER-STRICT WITH YOUR FRUIT INTAKE.

Unless you have specific health needs or goals and have talked with a professional about your eating habits, there’s no reason to do things like slice bananas in half (“unless it’s a mega banana,” Langer says) or only choosing fruits with less sugar, like green apples or berries. “When it all comes down to it, I want people to eat fruit, period. I wouldn’t drill it down that much,” Langer says. So, sure, feel free to eat those low-sugar options—but don’t be afraid of fruits with higher sugar, like bananas, mangoes, and grapes.

Instead, enjoy all fruit mindfully, and try to combine it with protein and fat to further slow its absorption into your bloodstream. “There’s no reason to be afraid of fruit—it has so many health benefits,” Moore says. “You just want to make sure it’s a balanced approach.”

Personal Trainer Wisdom: Eat with intent and be mindful of the total nutrition of each meal throughout the day.

Are you overeating fruit each day? How will you modify your diet plan?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!

"13 Foods with Way More Salt than You Realized" Review

Introduction

Your food may have a secret killer affecting your waistline and health that you haven't accounted for: Too much sodium. You may be surprised to find your favorites on this list-#6 always surprises my personal training clients (from the article 13 Foods with Way More Salt than You Realized).

1. COTTAGE CHEESE

Cottage cheese with fruit is an old lunchtime favorite, packed with protein and calcium. But if you're aiming to lower your sodium, you might want to skip these creamy curds, as cottage cheese has at least 400 mg of sodium per half cup.

2. INSTANT OATMEAL

Instant oatmeal is a popular option for the morning rush, especially in winter. Just add hot water and you have a warm and nutritious bowl of goodness, right? Not necessarily, says Paul Salter, MS, RD, nutrition editor for Bodybuilding.com. 'Take charge of your sodium intake and spend an extra couple of minutes each morning with a serving of old-fashioned oats rather than relying on instant oatmeal,' Salter says. Instant oatmeal packs in as much as 200 mg per serving compared to zero sodium in plain oats. If plain oatmeal sounds blah, try topping it with berriesn and cinnamon.

3. SPORTS DRINKS

Even after a heavy-duty sweat session at the gym, you probably don't need a sports drink to replace your sodium stores. 'Those beverages are created for athletes training at a high level for an extended period,' says Alysha Coughler, RD, of buildmybodybeautiful.com. Water or coconut water will quench your thirst and keep you within your daily sodium budget.

4. VEGGIE BURGERS

A vegetarian or vegan diet is known for being exceptionally healthy, so you may be shocked to learn that a veggie burger could be a high-sodium food. 'Many meat substitutes are as high, or higher in salt than the regular stuff, to improve the flavor and texture,' Coughler says.

5. COOKIES

When satisfying a sweet tooth, you're probably more worried about sugar than salt. 'But just because a product is sweet doesn't mean it's not high in sodium,' Coughler says. Besides the packaged baked goods we may toss in our shopping cart, Coughler cautions us to watch for sneaky high-sodium sources, such as 'healthy' versions of cookies and brownies. You have direct control over your salt intake when you make your own guilt-free cookies at home.

6. CANNED VEGGIES

When canned goods are on sale at your supermarket it's tempting to stock up on canned veggies and beans, but that may not be the best strategy. Buying these items fresh or frozen without added salt is a better option,' says Asvini Mashru, RD, of Wellness Nutrition Concepts in Malvern, Pennsylvania. 'But if you want to stick to cans, look for 'no salt added' or 'reduced-sodium' varieties.' If full-salt is your only option, drain and rinse the veggies or beans thoroughly with cold water before eating or cooking them. With a can of Blue Lake Whole Green Beans, for example, draining and rinsing will save you 200 mg of sodium.

7. CHEESE

We cube it, slice it, shred it, melt it, and sprinkle it on a variety of foods ... because what's not to love about cheese? But alas, salt is a basic ingredient in cheese. It keeps bacteria in check, controls moisture, acts as a preservative, and improves texture and taste. Some varieties are saltier than others. For example, a one-ounce serving of feta has 312 mg of sodium, whereas blue cheese has 391 mg per ounce, and pasteurized processed cheese has a whopping 428 mg per ounce. You can certainly opt for lower-sodium cheese or look for soft cheeses, which generally have lower sodium than hard cheeses. When you cook with cheese, spare the saltshaker, because cheese is a salty enough ingredient on its own.

8. DELI MEAT

Deli meat may be a staple in the American sandwich, but it's a veritable salt bomb. 'Despite being a convenient source of protein, deli meat can rack up to 700 mg of sodium per serving,' Coughler says. Seek out lower-salt alternatives or use leftover roasted chicken, canned tuna, or boiled eggs for your sandwich. You could also use less meat and make up the difference in veggies for a fiber-filling lunch that will see you through till dinner.

9. CEREAL

Most fans of breakfast cereal know to be concerned about sugar content, especially if you have kids. 'Little do we realize how much salt is lurking in seemingly healthy cereal options,' Coughler says. We're often misled by terms like 'natural,' 'whole grains,' or 'fiber-rich,' so we neglect to check the label for sodium. But Post Grape-Nuts, for example, has 270 mg sodium per half cup. A cup of General Mills Cinnamon Toast Crunch has 240 mg of sodium per cup. The numbers seem small in relation to our 1,500 mg daily suggested maximum, but most of us double or triple the serving size listed on the box, so we're likely to eat a third of our daily sodium allowance by 9 am.

10. PASTA SAUCE

Typical pasta sauce ingredients—tomatoes, onions, peppers, garlic, and spices—seem pretty healthy, but most store-bought varieties can put a big dent in your sodium budget. Ragu Original, for example, has 470 mg per half cup. By the time you add another heaping scoop as a dip for your salty breadstick, you're easily scarfing a high-sodium feast. Look for lower sodium varieties such as Trader Joe's Organic Marinara Sauce, with just 25 mg of sodium in a half cup. You can always sprinkle in some Italian seasoning mix and you won't miss the salt.

11. BREAD

Yeast, flour, sugar, oil, and a bit of salt is what your grandmother's homemade bread calls for, but when you go store-bought, you can double, triple, or even quadruple the salt. 'Some breads have upwards of 325 mg of sodium per slice,' says Bobby Maknoon, RD, of Bobby Maknoon Consulting in Astoria, New York. Even if the numbers are lower on the nutrition label, be mindful of the serving size. 'Most folks eat two slices of bread at a time, but manufacturers often list the serving size as one slice,' Maknoon says.

12. SALAD DRESSING

Sugar and fat often get the blame for salad dressing's bad reputation while salt sneaks by. 'Some salad dressings have more than 200 mg of sodium per serving, which is usually just two tablespoons,' says Maknoon. Beware of 'low-fat' and 'light' varieties, as they usually have extra sodium to compensate for the lower fat content. Since sodium is used to preserve the salad dressings we buy at the store, you can make your own lower salt version at home: Maknoon suggests mixing a tablespoon each of olive oil, vinegar, or citrus juice; add your favorite fresh or dried herbs and finely chopped garlic or shallots.

13. COCKTAIL MIXES

Getting toasted shouldn't be your only concern when whipping up a pitcher of Bloody Mary drinks for your next brunch. According to Ori Geshury, co-founder of the Aqua Vitae Institute, one Bloody Mary cocktail has 650 mg of sodium. You can make your own lower-sodium cocktails at home.

Which foods in your cabinets have more salt than you realize? How does this new information affect your approach to weight loss?

Picture Credit:
msn.com-Is cottage cheese more dangerous than you thought?

"Carrot Autumn Squash Soup Recipe" Review

Introduction

My personal training client, Allison, recently shared a fantastic fall weight loss recipe that will help you indulge in the autumn spirit without worrying about your waistline. Read her notes and cook away (from the article Cleansing Carrot Autumn Squash Soup Recipe).

Recipe: Cleansing Carrot Autumn Squash Soup

Prep Time: 15 Min, Cook Time: 25 Min, Total Time: 40 Min
Serves 4
Notes from Allison: Here is the recipe for the soup I made! I added a can of white beans and omitted the lemon juice, almond milk, and maple syrup. I would also suggest adding more cinnamon and thyme. Enjoy!

Ingredients

- 1/2 cup low-sodium vegetable broth, or water (for sautéing)
- 1/2 white onion, chopped
- 1-2 cloves garlic, minced
- 2 medium-sized carrots, chopped
- 1 apple, chopped (I used honeycrisp)
- 1.5 tablespoons fresh ginger, minced
- 1 small butternut squash, peeled and chopped
- 1 teaspoon sea salt
- 1/2 teaspoon turmeric
- 1/2 teaspoon dried thyme
- 1/4 teaspoon cinnamon
- black pepper, to taste
- 4 cups low-sodium vegetable broth
- 1/2 cup unsweetened almond milk (or light coconut milk)
- fresh juice from 1/2 lemon
- 2 tablespoons pure maple syrup

Instructions

1. In a soup pot, heat the veggie broth (or water) on medium-high heat. Sauté the onion and garlic for 2-3 minutes.

2. Add in the carrots, apple and ginger. Cook for about 5 minutes.

3. Add in the butternut squash, sea salt, turmeric, thyme, cinnamon and pepper. Mix well and cook another 5 minutes.

4. Pour in the vegetable broth and almond milk. Bring to a boil then reduce heat and cover. Simmer for about 20 minutes, or until all vegetables are soft.

5. Turn off heat and stir in the fresh lemon juice and maple syrup.

6. Using a hand blender (immersion blender) pureé the soup until smooth and creamy. You can also use a regular blender but be careful! Be sure to let out the hot air from the top to prevent a soup explosion haha.

7. Taste test and add more salt or extra spices as needed.

8. Serve immediately. Garnish with fresh apple, raisins, hemp seeds, pumpkin seeds or pecans!

9. Refrigerate for up to 3 days. Freezes well.

10. Enjoy!

What other weight loss recipes do you recommend for the fall?

Picture Credit:
TheGlowingFridge.com: Is it time to bring autumn back to life again?

"The 9 Scariest Food Additives You're Eating Right Now" Review

Introduction

Whether trying to lose weight or not, this list applies to anyone interested in being their best physical self. It's time to start reading labels—these ingredients may harm your health (from the article The 9 Scariest Food Additives You're Eating Right Now).

1. PARTIALLY HYDROGENATED OIL

This nemesis of heart health is the primary source of trans fat. Manufacturers like it because it reduces costs, increases shelf life and stabilizes flavor, but it's a lose-lose for consumers. Trans fats are twice as difficult for the body to dissolve as saturated fats, and because they boost bad (LDL) cholesterol and have been shown to decrease good (HDL) cholesterol, they're active agents of heart disease, diabetes, nutritional deficiencies and cellular deterioration. Note: Products that contain partially hydrogenated oils, but have less than 0.5g of trans fat per serving can carry a “trans-fat free” label. Also keep in mind that “fully hydrogenated oil” does not contain trans fats.

2. HIGH-FRUCTOSE CORN SYRUP

Though chemically similar to table sugar (sucrose), this cheaper alternative is a highly processed form of glucose converted into fructose—the type of sugar ordinarily found in fruit. There are many cases to be made against HFCS: some studies have shown that it inhibits leptin—the hormone responsible for telling your brain that you're full. And while some people will argue that it's essentually just sugar, one thing is certain: Too much sugarwill harm bodily processes in countless ways, including increasing risk for diabetes, obesity and other metabolic disorders.

3. MSG

MSG goes by many names: monosodium glutamate, maltodextrin, sodium caseinate, autolyzed yeast, autolyzed vegetable protein, hydrolyzed vegetable protein, yeast extract, and even citric acid. Ultimately, more than 40 forms of this processed additive can be found in grocery store aisles. MSG is also a chemoinducer of obesity, type II diabetes and metabolic syndrome.

4. BHA (BUTYLATED HYDROXYANISOLE) AND BHT (BUTYLATED HYDROXYTOLUENE)

Antioxidants are normally good, right? Not in this case. BHA and BHT are antioxidant preservatives used in cereals, potato chips and chewing gum to keep them from going rancid. The Department of Health and Human Services pegged them as known carcinogens, but, mysteriously, the FDA allows them. The additives negatively impact sleep and appetite, and have been associated with liver and kidney damage, hair loss, behavioral problems, and cancer.

5. SODIUM NITRATE

These additives are used as colorants, and to preserve the shelf life of meats like hot dogs, bacon and sausage. That all sounds OK until you note that they mix with stomach acids to form nitrosamines, potent cancer-causing cells associated with oral, stomach, brain, esophageal and bladder cancers. Noticeable side effects include dizziness, headaches, nausea and vomiting. Want quick deli meats without the drawbacks? Stick to choices like Natural Choice Hormel, which is additive-free.

6. PROPYL GALLATE

This next antioxidant preservative is used by food manufacturers to prevent fats and oils from spoiling, and is often used in conjunction with BHA and BHT. Its claim to infamy: It might cause cancer, though the evidence to support this isn't conclusive. Watch out for it invegetable oil, potato sticks, chicken soup base, meat products, chewing gum and cosmetic products.

7. SODIUM BENZOATE AND BENZOIC ACID

These additives are used in some fruit juices, carbonated drinks, and pickles to stymie the growth of microorganisms in acidic foods. Though they’re naturally occurring and generally affect only people with allergies, there's another problem: When sodium benzoate is used in beverages also containing ascorbic acid (aka vitamin C), the substances can form small amounts of benzene, a chemical that causes leukemia and other cancers. Though the benzene amounts are small, you should generally avoid it, especially in acid-containing foods and beverages.

8. POTASSIUM BROMATE

Wonder bread may not be so wonderful. Potassium bromate—an additive used in breads and rolls to increase their volume and produce a fine crumb structure—has been banned by every other industrialized country other than the U.S. and Japan. For the most part, it breaks down into inert bromide, but any leftover bromate that hangs around in the body has been shown to cause cancer in lab animals. Potassium bromate may also be used to produce some types of malted barley, too, so double-check the labels of your favorite breads and crackers for potassium bromate in disguise. The good news: There are plenty of other baked goods that eschew potassium bromate in favor of safer alternatives.

9. FOOD COLORINGS

Although some foods are colored with natural substances like beta-carotene and carmine, some 17.8 million pounds of food dyes (many of which are petroleum-derived) are consumed in America, according to a 2005 survey by the Feingold Association. The good news is that 17 of 24 synthetic dyes have been banned from use in American foods. So what’s wrong with a little color? Red #3, used in candy, baked goods and desserts, has demonstrated chromosomal damage and thyroid tumors. Red #40, found in drinks, desserts, candy and pet food, has spurred lymph tumors in lab testing. Yellow #5 (aka tartrazine) and #6 may cause thyroid and kidney tumors, lymphocytic lymphomas, and chromosomal damage.

What other additives should you remove from your diet?

Picture Credit:
msn.com-Should you be checking your groceries more closely?

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!