1 Life Lesson I Wish I Would’ve Listened to as a Child

I try to live without regrets, but I often wonder how different my path would’ve been if I followed all of the important “life lessons” taught to me. Although I absorbed quite a bit as a child (and teenager), here is one lesson I would pay more attention to if given a round two.

HUG EVERYONE.

Personal Trainer Wisdom: As I mentioned in this lesson, I now fear that my neighbors will think I'll chase them down the block for a hug. Why not? Everyone deserves a hug! I’m not sure every stranger would welcome my open arms. A hug isn’t always welcomed, and I’m mindful of that. Nevertheless, I know that the root of being is interaction, and hugging is an emotional manifestation of this philosophy.

Although I’ve always realized the importance of physical interaction, I’ve been guilty of isolating myself sometimes. Call it insecurity or a simple way of protecting myself. It minimized my intimacy with people in all types of relationships: romantic relationships, family relationships, etc. Should I blame myself? My family didn’t hug much (although the love was apparent), and I didn’t see many examples of this affection growing up (known by me as “Eastern European Love”: a stoic emotional exhibit of love but present in its own way).

Words of love are enough, right? Not sure anymore. Something is missing: Vulnerability. The alternative to hugging, lying on our backs like a dog, isn’t the socially acceptable exhibit of this intention for humans. Hugs are the next best thing. It is a statement of: “I trust you,” “I’m letting down my guard,” and “I accept you”… And who doesn’t want that love? My verbal language of love was helpful but not complete for many years. My new hugs genuinely represent a new level of comfort with the people I love or don’t know very much, and my life is enriched. I'm not a perfect hugger, and I still draw the line on hugs with strangers, people who don't show signs that they're interested in hugs, or hugs extending beyond a minute (and, yes, I did say that). It's a work in progress, and I look forward to reaching new (and longer) hugging heights in the next decade!

Photo Credit: Indy 100 .com: Could hugging someone be the life lesson most of us have overlooked?

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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

Quick Diet Guide to Losing Weight

Here is the quick weight loss guide I share with my personal training clients to steer their new dietary choices:

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BASELINE INTENT (PHILOSOPHY)

Eat nutrient-dense foods. If you make any change in your diet, this is it. Filler foods are sooooooo 1984. You’re better than that. “Eat with intent” is your new mantra! If you’re hungry, feed your engine with something meaningful!

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INFLAMMATION AND DEFICIENCY

• INFLAMMATION

  Healthline says (reviewed by Seunggu Han, MD): “Inflammation refers to your body’s process of fighting against things that harm it, such as infections, injuries, and toxins, in an attempt to heal itself. When something damages your cells, your body releases chemicals that trigger a response from your immune system. This response includes the release of antibodies and proteins, as well as increased blood flow to the damaged area. The whole process usually lasts for a few hours or days in the case of acute inflammation. Chronic inflammation happens when this response lingers, leaving your body in a constant state of alert. Over time, chronic inflammation may hurt your tissues and organs. Some research suggests that chronic inflammation could also play a role in various conditions, from cancer to asthma.”
  
  

• INFLAMMATORY FOODS

  - Grains including whole grains or all-bran products (bread, crackers, rice, cereals, etc.)
  - Processed foods (products with additives and preservatives; genetically modified foods; or anything else not in its whole, natural form)
  - Dairy (butter, milk, and cheese processed from animals)
  - Alcohol
  - Refined sugar and artificial sweeteners
  - Animal protein with high levels of saturated fat (red meat, pork, wild game, etc.)
  
  
  

• IF I DON’T EAT THOSE INFLAMMATORY FOODS, THEN….

  - Substitute grains for beans or dark leafy greens if you need fiber.
  - Substitute dairy for dark leafy greens if you need calcium or vitamin D.
  - Substitute red wine for grapes if you need antioxidants.
  - Substitute the protein supplement shake for lean meat, eggs, fish, nuts, etc., if you need protein. Please note that the plant-based option is the least inflammatory in most bodies.
  
  

• DEFICIENCY

  The body is made up of 2 central systems, core and peripheral. The core system is the engine, and it has particular demands to maintain homeostasis (the perfect balance of effectiveness and efficiency). The peripheral system handles the adaptive software to manage behaviors, compensations, toxins, or compromises of our natural processes and the operation of our biological clock. It helps the body manage periods of fasting and stress and day-to-day physical hacks. It can also help the employee assigned to the midnight shift adapt her biological clock to meet her basic needs….even if it's beyond ideal. It’s important to note that just because the body can adapt doesn’t mean it’s sustainable or ideal. The body will always try to steer you back to its original processes. Long story short: Yes, you can survive periods without food, but consider how the body may compensate (and it may not help your health goals).

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STARVED OR STUFFED

You never want to starve (which can lead to the compensating, deficient state described above) or get stuffed (your body may hold onto more than it needs or convert even the extra good stuff into fat, triglycerides, etc.

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SPECIFIC FOOD APPROACH

• GENERAL GUIDELINES

  - Daily caloric range: 1200-1500 calories (you must determine the healthiest amount).
  - Meal caloric range: 3-500 calories
  - Meals per day: 3-4 every 3-5 hours (allow enough time for proper digestion and absorption)
  
  

• SIMPLE PLATE RATIO

• Use this breakdown for every meal, small meal, snack, or what my son called “snat” when he was two.
  - 45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
  - 25-40% Protein (lean white meat, fish, soy, eggs, vegetables, nuts, beans, etc.)
  - 25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)
  *****Although I haven't explicitly mentioned it, you should still be mindful of the number of good fats (nuts, avocado, olive oil, etc.) in your diet, too. You shouldn't exceed 15% in any given meal unless deemed necessary.

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BIOLOGICAL CLOCK AND CIRCADIAN RHYTHM

Your body wants to be an efficient machine that operates on autopilot. It usually depends on its biological clock - a blend of natural and reinforced forces. That said, you can train your body to efficiently release a flood of hormones to help you simultaneously utilize the fuel you feed daily. You did this in grade school when you ate lunch at 11:37 daily and still felt the hunger pangs simultaneously over your summer break. The principle also applies to your efficient recovery while you sleep each night. Your body will naturally wake you slowly over 3 hours before your waking time. Going to bed at the same time every night will reinforce this habit and wake you without an alarm clock at the same time as well!

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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

4 Quick Meals for Weight Loss (Only a 12 Minute Prep)

One of the reasons why my personal training clients avoid eating healthy is the usual time required to cook. With the Instant Pot, cooking at home is no longer a task. My wife, Sammy, and I recently tested several recipes and found four great ones (with some changes) to help you lose weight.

Personal Trainer Wisdom: Feel free to substitute 1 lb of meat with 2 cups of beans, quinoa, or lentils. Also, sauté the onions and garlic in the Instant Pot first if you have the extra 3-5 minutes.

INSTANT POT GROUND TURKEY LENTIL CHILI

INSTANT POT GROUND TURKEY LENTIL CHILI

INGREDIENTS

• 1 lb ground turkey

• 1 medium yellow onion, diced

• 2 minced garlic cloves

• 2 Tbsp tomato paste

• 1 1/2 tsp salt

• 1 cup dry green lentils

• 2 cups vegetable broth or water

• 1 (8 oz) can tomato sauce

• 1 (14.5 oz) can petite diced tomatoes

• 1 (4 oz) can diced green chiles

• 2 tsp chili powder

• 1 tsp cumin

• 1/2 tsp pepper

Directions

• Turn your Instant Pot onto “saute.” Brown the ground turkey. Add the diced onions, garlic, tomato paste, and salt and cook until the meat is browned and the onions are soft and translucent.

• Add the lentils, water, tomato sauce, diced tomatoes, green chiles, chili powder, cumin, and pepper.

• Cover the Instant Pot and turn it to “manual,” set the timer to 13 minutes. Make sure the valve is set to “sealing.”

• When the timer beeps, let it sit for 10 minutes and then slowly release the pressure by moving the valve to “venting.”

• Remove the lid and ladle the chili into bowls. We topped ours with some diced green onions.

Source: https://www.365daysofcrockpot.com/instant-pot-ground-turkey-lentil-chili       

HEALTHY INSTANT POT CREAM OF ASPARAGUS SOUP

HEALTHY INSTANT POT CREAM OF ASPARAGUS SOUP

INGREDIENTS

• ½ cup of minced onion

• ½ tsp minced garlic

• 1 lb asparagus, ends, and tips snapped off

• 3 cups of cauliflower florets

• 3 cups of vegetable broth

• 1 tsp thyme

• 1” strip lemon peel

• 1 bay leaf

• 1/8 tsp nutmeg

• ¼ tsp onion powder

• ½ tsp salt

• 1/8 tsp cardamom

• 1/8 tsp ginger

• ¼ cup white wine

• 1 cup of coconut milk

• 1/8 tsp white pepper

• Shaved almonds (topping)

• Hemp seeds (topping)

 Directions

• Add the onion, garlic, asparagus (except for the tips), cauliflower, vegetable broth, thyme, lemon peel, bay leaf, onion powder, salt, cardamom, ginger, white wine, coconut milk, white pepper and mix well.

• Place the asparagus tips in a foil packet and place on top of the asparagus mixture.

• Put the lid on and make sure the steam release handle is set to sealing, or closed; change to the manual setting on high and set the time for 2 minutes.

• Carefully move the pressure valve to the steam release handle and release the pressure manually. Set the foil packet aside for serving. Discard the bay leaf and lemon peel.

• For the blender, transfer the cooked asparagus and cauliflower mixture to your blender along with the nutmeg. Blend until smooth and season with more salt and pepper to taste.

• Serve topped with the asparagus tips and shaved almonds and hemp seeds sprinkles. 

Source: Adapted from the book The Ultimate Vegan Cookbook for your Instant Pot

INSTANT POT FIRE-ROASTED BEAN STEW

INSTANT POT FIRE-ROASTED BEAN STEW

INGREDIENTS

• 2 cups of soaked (or drained from a can) white (or cannellini) beans

• 2 cups of soaked (or drained from a can) kidney beans

• 1 large onion, diced

• 1 (15 oz) can organic fire-roasted tomatoes, diced and undrained

• 1 cup of vegetable broth

• ¼ cup dried parsley

• 1 tbsp chili powder

• 1 tsp black pepper

• 3 cups baby carrots

• 3 cups cubed sweet potatoes (1-2 medium)

• 2 cups chopped celery (about 4 stalks)

• 2 cups sliced white button mushrooms

• 1 tbsp minced garlic (or 5 garlic cloves chopped or thinly sliced)

• 1 tbsp extra virgin olive oil

• 2 tsp sea salt, plus more to taste

• 3 tbsp hemp seeds

Directions

• Place all of the ingredients in the pressure cooker.

• Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Select the MANUAL high-pressure function using the display panel, and use the +/- buttons until the display reads 20 minutes.

• When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, administering a quick release. Use caution while the steam escapes—it’s hot.

• Open the cooker and stir everything in the pot; adjust salt to taste.

Source: Adapted from the recipe “Fire-Roasted Beef Stew” in the book Instant Loss Cookbook

INSTANT POT TUSCAN SHREDDED CHICKEN STEW

INSTANT POT TUSCAN SHREDDED CHICKEN STEW

INGREDIENTS

• 1 lb chicken breasts

• 2 cans white (or cannellini) beans

• 1 tbsp extra virgin olive oil

• 1 large onion, sliced

• 1 (28 oz) can chopped tomatoes, undrained

• 1 tsp thyme

• 1 tsp salt

• 1 tsp white or black pepper

• 1 cup white wine

• 1 tsp minced garlic

• 3 cups diced red potatoes

• 1 cup diced zucchini without skin

• 1 tbsp balsamic vinegar

• 1 tsp Italian seasoning

 Directions

• Place all of the ingredients in the pressure cooker.

• Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Select the MANUAL high-pressure function using the display panel, and use the +/- buttons until the display reads 12 minutes.

• When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, administering a quick release. Use caution while the steam escapes—it’s hot.

• Open the cooker and, stir everything in the pot and, shred the chicken, adjust the salt to taste.

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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 99 Weight Loss, Health, and Fitness Resources I Just Sent My Personal Training Clients

Here is the expansive list of health and fitness resources that I send to my personal training clients at this time of year. You’ll find the answers on how to lose body fat, what to eat for breakfast to lose weight, how to manage stress, why you’re not losing body fat, how to eat on the road, what drinks to avoid, how to approach fitness and prevent injury, how to improve your sleep, how to make your life more efficient, and much more!

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, could you make 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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WHAT TO EAT FOR BREAKFAST TO LOSE BODY FAT

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

• The 17 Healthiest Breakfast Options from a Diner Menu

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

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

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HOW TO LOSE WEIGHT AND BODY FAT (WITHOUT A PERSONAL TRAINER)

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

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

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

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

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

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

• How to Lose Weight Without Exercise

• The Secret to Losing Nearly 27 lbs!

• Science Confirms Two Ways to Lose Weight Fast

• 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

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MANAGING YOUR STRESS AND ANXIETY

• What Being a Parent Taught Me About Managing Stress

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

• How to Overcome Your Anxiety at Work

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WHY YOU'RE NOT LOSING WEIGHT OR BODY FAT

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

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

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

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

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

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

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

• The Underlying Influence on Your Weight Loss Failures

• 6 Diet Tricks That Are Actually Making You Gain Weight

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

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WHAT YOU DIDN’T KNOW ABOUT THE FOOD YOU’RE EATING

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

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

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EASY RECIPES FOR WEIGHT LOSS

• The Best Spinach Stuffed Salmon Weight Loss Recipe Ever!

• Weight Loss Recipe: Kena's Kale Smoothie

• 15 Minute Weight Loss Dinner from Trader Joes

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PARENTING TIPS ON HEALTHY EATING

• 5 Ways to Make Your Child a Healthy Eater

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

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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

• "4 Ways to Approach Holiday Eating" Review

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

• 9 Dishes Doctors Won't Eat at Thanksgiving

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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 AND STAYING HEALTHY ON THE ROAD

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

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

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

• How to Eat Healthy at the Airport

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WHAT YOU NEED TO KNOW ABOUT FITNESS

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

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

• 5 Easy Ways to Amp Up Your Workouts4 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

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INJURY PREVENTION

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

• End Your Lower Back Pain Today

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

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

• Personal Trainer Wisdom: 1 Fitness Myth Unraveled

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THE KEYS TO IMPROVE YOUR SLEEP AND REDUCE FATIGUE

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

• 49 Reasons You're Always Tired

• 11 Ways To Sleep Better Tonight

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

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QUOTES

• 4 Quotes That Steer My Approach to Life Right Now

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

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MAKE YOUR LIFE MORE EFFICIENT

• 19 Hacks to Solve the Biggest Problems in Your Life

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

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RESOLUTIONS, GOALS, RELATIONSHIPS, AND THE REST OF LIFE

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

• 7 Ways that Keep My Personal Training Clients Motivated

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

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

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

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

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

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

• 99 Ways to Redefine Yourself Today

• Excerpt from the book Redefine Yourself: Define Your Purpose

• 6 Principles That Will Transform Your Professional Approach

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TRAVEL ITINERARIES (AND WHERE TO EAT)

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

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

• The Detailed Itinerary You Need for an Adventure in Australia (You’ll Need to Save This)
  
  Picture Credit: besthealthmag .ca – Is it time to redefine your approach to old habits?

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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

My List of New Year’s Resolutions for 2019

It’s that time of year when I secretly eat chocolate, dream of eggnog, and write everything I will do differently in the new year. While most people run away from resolutions, I embrace them. It’s a chance to check in on ME and create a new normal. I usually begin this process by compiling a list of day-to-day stressors. Eventually, it results in a specific change list with a plan for each resolution. With this being said, here is my expansive list of New Year’s resolutions and how I will achieve each! Here I come, 2019!

• NEW YEAR’S RESOLUTION: I WILL SLEEP 7.5 HOURS PER NIGHT.

  Personal Trainer Plan: Of all the health and fitness tips I recommend, nothing is more valuable than a whole night’s rest. Based on a study of my physical self, I’ve determined that 7.5 hours is ideal for proper recovery. I feel ready to take on the world on those days, and my creativity flows like a manageable stream. Although the number of hours of sleep will be a priority, I will also be sure that bedtime typically falls within a 60-minute range for consistency.
  
  

• NEW YEAR’S RESOLUTION: I WILL WRITE MY SECOND BOOK.

  Personal Trainer Plan: I’ve been talking about it for months (instead of years like I usually do) and started this process two weeks ago. To ensure its completion, I’m dedicating 30-minute writing sessions on five weekly weekdays to achieve it. Modest, approachable, and adaptable.
  
  

• NEW YEAR’S RESOLUTION: I WILL SAY, WITH REASONABLE CERTAINTY, "I UNDERSTAND," BEFORE I SAY ANY ONE OF THE FOLLOWING THINGS: "I AGREE," "I DISAGREE," OR "I SUSPEND JUDGMENT."

  Personal Trainer Plan: I want to challenge what I understand during a conversation. Instead of offering an opinion, I will confirm the other person’s point vocally and, then, express a judgment based on the facts. I will also try to identify my biases and express those explicitly. And, yes, I will accept the luck you wish me. I'm armed and ready to take on this approach but must make it a habit. I plan to add this resolution to my day-to-day calendar as a reminder.
  
  

• NEW YEAR’S RESOLUTION: I WILL STOP FIDGETING WITH MY PHONE WHILE DRIVING MY CAR.

  Personal Trainer Plan: I will purchase a phone mount for my dashboard. This should limit fumbling with my phone or peering down at it to see the GPS. Cheers to a safer road for everyone!
  
  

• NEW YEAR’S RESOLUTION: I WILL INTEGRATE AN EFFICIENT CALENDAR SYSTEM FOR TAXES, BILLS THAT AREN’T AUTOMATED, ANNIVERSARIES AND BIRTHDAYS, AND HOME MAINTENANCE.

  Personal Trainer Plan: I will set aside 60 minutes on New Year’s Day to schedule everything that needs to be planned for a given year in Google Calendars. As a rule, once I receive the email reminder, I must take action in the moment or within 60 minutes.
  
  

• NEW YEAR’S RESOLUTION: I WILL WRITE CHILDCARE INSTRUCTIONS FOR OUR BABYSITTERS.

  Personal Trainer Plan: I will set aside 15 minutes on New Year’s Day to write childcare instructions for our babysitters with my wife and save them on my phone. I will also print a version and stick it on the side of the fridge.
  
  

• NEW YEAR’S RESOLUTION: I WILL REORGANIZE MY CLOSETS TO INCREASE ACCESS TO WHATEVER I NEED.

  Personal Trainer Plan: I will install shelving in the common hallways and reorganize the downstairs and master bedroom closets. I will create a map to show the placement of these items for quick access.
  
  

• NEW YEAR’S RESOLUTION: I WILL CREATE A TOP TEN LIST OF EASY HEALTHY GO-TO MEALS.

  Personal Trainer Plan: I will list the meals I enjoy and begin experimenting with at least one dish or recipe each week. I will befriend Instapot cookbooks.
  
  

• NEW YEAR’S RESOLUTION: I WILL INTEGRATE AT LEAST ONE DIFFERENT ETHNIC DISH EACH DAY.

  Personal Trainer Plan: I will use the ethnic seasonings guide from Dr. Fuhrman’s book End of Dieting to add a different taste profile to a dish each daily as the minimum effort. I will return to my new friend, the Instant Pot cookbook, for more options.
  
  

• NEW YEAR’S RESOLUTION: I WILL INVITE MY 19-MONTH-OLD SON, PRESTON, TO HELP ME WITH ANY TASK I’M COMPLETING IN FRONT OF HIM.

  Personal Trainer Plan: While it seems as if I’m encouraging child labor here, I’m stimulating Preston’s neurons and teaching him the basics of life, such as cleaning out a dishwasher, throwing garbage away, completing my taxes, etc., etc. Too often, I complete a task without considering it a teachable moment. Interestingly enough, Preston loves to help! Who would have known that he loved tax work?
  
  

• NEW YEAR’S RESOLUTION: I WILL CREATE AND STICK TO A NEW FITNESS ROUTINE EACH MONTH.

  Personal Trainer Plan: I always write programs for my personal training clients, but I rarely make the time to design one for myself! I need a personal trainer too, you know! Moving forward, I will design a new 5-day program during the last week of every month.
  
  

• NEW YEAR’S RESOLUTION: I WILL ONLY CHECK MY PHONE ONCE 2 HOURS BEFORE BED.

  Personal Trainer Plan: No matter how tired I am, a phone or computer electrifies my brain. Not only does this stimulation affect my ability to fall sleep but it disrupts my present-minded state. I will set a daily alarm to remind me to shut off before I shut down for rest.
  
  

• NEW YEAR’S RESOLUTION: I WILL READ 1 BOOK PER MONTH.

  Personal Trainer Plan: Reading has always helped me reason with clarity. It brings structure to my wandering thoughts, which improves my day-to-day focus, comprehension, and communication. I will read ten pages per day to achieve this goal each month.
  
  

• NEW YEAR’S RESOLUTION: I WILL PERFORM AT LEAST 5 MINUTES ON THE STAIRMASTER EVERY WEEKDAY.

  Personal Trainer Plan: Humans depend on oxygen. Cardiovascular activities, like the dreaded Stairmaster, increase lung capacity and improve stamina. Most importantly, it increased my access to oxygen…hence this resolution.
  
  

• NEW YEAR’S RESOLUTION: I WILL SIMPLIFY MY BUDGET SO THAT EVERY BILL IS AUTOMATED FROM 1 BANK ACCOUNT.

  Personal Trainer Plan: Simple and automated equals less stress. Trying to figure out which bill is being paid from which account while transferring money between each could be more efficient and often frustrating. No mas!! Simplify, simplify! This process has already started and will be audited on New Year’s Day.
  
  

• NEW YEAR’S RESOLUTION: I WILL REACH OUT TO ONE PERSON I HAVEN'T SPOKEN TO IN OVER A MONTH EACH WEEK.

  Personal Trainer Plan: I admittedly lose myself in the day-to-day obligations in life. Along the way, great friends and family have fallen victim to my silence. Since relationship maintenance is a priority, I will choose one new person every Monday that I haven’t spoken to in over a month and reach out via text or phone. It's a small effort but a worthwhile intent to stay in touch.

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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

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

While I strongly encourage a plant-based diet for anyone interested in weight loss or optimal health, I will admit that not all are created equal in vegetarian options. In fairness to my endless green banter, CNN author Lisa Drayer shares the other side of the spectrum.

Plant-based diets have many health benefits, including a reduced risk of obesity, heart disease, and Type 2 diabetes. So it follows that vegetarian fast food, which is inherently plant-based, is more nutritionally appealing than its traditional relatives.

The truth is that although the notion works in many cases, there needs to be a guiding food principle you can count on.

"Just because a restaurant or fast food menu item says it's vegetarian or vegan doesn't mean it's automatically 'healthy.' It can have just as much, if not more, calories, saturated fat, and sodium as non-vegetarian options," said Sharon Palmer, a registered dietitian and author of "Plant-Powered for Life."

It makes sense. After all, ingredients contribute to calories, whether plant-based or not. And while fiber and protein can be higher in vegetarian meals, thanks to plentiful amounts of beans, vegetables, and whole grains, so can things such as saturated fat and sodium, depending on how the food is prepared (fried vs. grilled, for example) and the amount of cheese and condiments a meal contains.

"Vegetarian and vegan food options that are deep-fried, covered in cheese or creamy sauces and piled over huge portions of fries, rice, wraps or breads may not be the healthiest option on the menu," Palmer said.

Personal Trainer Wisdom: This program's final paragraph typically describes how many of my vegetarian and vegan personal training clients get into trouble. Just because you’ve cut out the meat doesn’t mean you should load up on cheese, oil, and simple grains.

For example, Veggie Grill's Fala-Full sandwich -- two pitas filled with falafel, hummus, pepperoncini and schug and tzatziki sauces, with a side of tabbouleh -- has 1,100 calories, 10 grams of saturated fat and more than a day's worth of sodium (2,380 milligrams). That's more than double the calories, 2½ times the sodium, and the same amount of saturated fat as a McDonald's Big Mac. (A Big Mac has 540 calories, 950 milligrams of sodium, and 10 grams of saturated fat).

On the other hand, the Veggie Grill's grilled "chickin' " sandwich made with soybean, wheat and pea-based protein has only 530 calories, 900 milligrams of sodium and 3 grams of saturated fat.

The takeaway: Menu items can vary widely, depending on the type and amount of ingredients used, and sauces and deep-frying will contribute extra calories, fat, and sodium.

Speaking of burgers, the Amy Burger at Amy's Drive Thru -- a meat-free fast food restaurant with the ambition to expand to other markets, owned by the company that makes Amy's vegetarian supermarket foods nationwide -- includes two veggie patties with cheese and sauce. The burger has 770 calories, 10 grams of saturated fat, 33 grams of protein, 9 grams of fiber, and 1,420 milligrams of sodium. Veggie Grill's Beyond Burger with a single patty has more saturated fat (13 grams) and the same amount of sodium as Amy's.

Surprisingly, the McDonald's Big Mac has fewer calories and less sodium than both veggie burgers and less saturated fat than Veggie Grill's single-patty veggie burger (10 grams).

Still, both veggie burgers have more fiber, and Amy's has more protein than Mickey D's Big Mac, which can keep you feeling full. Plus, Amy's ingredients -- aside from being meat-free -- are locally sourced and organic, which may be more important than nutrition numbers, especially for those who don't need to be counting them.

Veggie Grill's Mondo Nachos, for another example, made with "chickin' " and "queso chorizo" sauce, have more than 900 calories, 7 grams of saturated fat and almost 1,600 milligrams of sodium. By comparison, Taco Bell's BellGrande nachos with beef have fewer calories (760), slightly less saturated fat (6 grams), and less sodium (1,290 milligrams). Once again, however, the Grill's has more protein and fiber.

It's important to remember that not all beef tacos are created equal. Del Taco's queso loaded nachos with beef top the list, with over 1,000 calories, a day's worth of saturated fat and over 2,000 milligrams of sodium.

Regarding mac and cheese, both Amy's Drive Thru and Veggie Grill's vegan versions have less sodium, more fiber, and a lot less saturated fat than Panera's miniature traditional version, though Panera's packs much more protein.

As with other menu items, the nutritional contributions of salads directly reflect the ingredients used, so it takes time to make broad generalizations. For example, Veggie Grill's All Hail Kale salad and Amy's Super Salad with tofu, hummus, quinoa, and roasted pumpkin seeds are nutritional winners. Still, a falafel-containing salad at Veggie Grill will have more calories, sodium, and fat.

Then again, that's the takeaway message for all menu items, whether vegetarian, vegan, or neither. That is, a meal is only as healthy as its ingredients.

So, just because a food is "vegetarian" or "vegan" doesn't guarantee that it's a nutritionally superior option. French fries may be vegetarian, but they should still fill your plate regularly.

Palmer recommends looking for options that include plenty of vegetables, such as salads, bowls, or wraps; whole grains, such as quinoa or whole-grain bread; and simple protein options, like beans or a veggie burger patty. She also advises "going easy on sauces, creams and cheeses," which makes good health sense whether you eat vegetarian or not.

Personal Trainer Wisdom: The story's moral is that you still need to dissect the menu anywhere you eat. Often, you may need to ask the right questions: How is the dish prepared? Do you use butter or oil? Is the dish prepared with dairy? Do you sautee the vegetables with butter? Most people fear asking anything when dining with others…afraid of their perception. What perception would you rather have (not that it matters what they think)? Don’t you care about your health/body or your health is a priority? If your “friends” judge you for the latter, you may want to help them begin reflecting on their health.

Photo Credit:
serious eats . com – Are vegan nachos as healthy as 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!

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PERSONAL TRAINER BLOG

You’ll Want to Try this At-Home 30-Minute Core and Butt Workout!

Are you looking for an excellent workout for your core and butt? Try this 30-minute circuit in your living room (minimal equipment required), and then binge on your favorite Netflix show!

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• Time: 30-35 minutes

• Frequency: 1-2x week

• Focus: Lower Body/Core

• Reps: 15-20 reps

• Format: You may choose whatever exercise you want from each category, but perform the categories in order (Squats, Planks, Lunges, Planks, Random Legs). You may exchange any of the following based on availability: a dumbbell (DB), medicine ball (MB), Sling Shot Resistance Band (Affiliate Link), a suitcase, or a book. You must complete every exercise (25 total). Check off the boxes as you complete each workout to help keep track.

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1. SQUATS

   
   ☐ Explosive air squats (quick stationary squats while thrusting your arms upward)
   ☐ Squat with weight raise (raise the weight from your chest to the overhead position while squatting)
   ☐ Squat weight slam motion (start with the weight overhead and swing it downward as you squat) or weight swing squat (like a kettlebell swing)
   ☐ Explosive squat with weights at your side (explode upward without leaving your feet, squeeze your glutes at the top of the movement)
   ☐ Explosive squat with weight on the chest (explode upward while leaving your feet on the floor, squeeze your glutes at the top of the movement)
   
   Personal Trainer Wisdom: Please remember to keep your lower back in a neutral position and straighten feet (keep your feet hip width). Maintain the natural curve with your heels under your hips. If you notice a posterior tilt (rounding of lower back) in your hips as you squat, stop just before and squeeze your glutes as you return to the standing position.
   

2. PLANKS (30-60 SECONDS)

   ☐ Different variations using the floor, couch, or chair
   
   Personal Trainer Wisdom: You must maintain a neutral spine no matter the exercise…especially on a plank. Too much flexion (rounding of your lower back) or extension (arching of the lower back) will wreak havoc on your sweet little disks (the impact buffers between the vertebrae of your spine). That said, maintain the neutral spine with your elbows planted below your shoulders and your hands placed in the “I’m holding a square box” position (not trademarked yet). Think your thumbs up, and your hands are spaced shoulder width. If your hands are any closer, you are transferring the energy from your core to your shoulders (and you don’t want to do this).
   

3. LUNGES

   ☐ Walking lunge with light dumbbell twist (slightly rotate the weight two inches past your bent knee, keep your shoulders and hips squared up, and don’t lean while rotating to each side)
   ☐ Walking lunge with overhead weight press (press the weight overhead as you lunge downward…like a shoulder press)
   ☐ Walking lunge with weight on chest (keep the weight in the same position)
   ☐ Walking lunge with weight swing (swing the weight up as you lunge downward from your hips…like a kettlebell swing)
   ☐ Forward and back lunge (only drop knee halfway and return to the starting position as if you’re performing a single leg squat…which means limit the weight on the back foot, or your knee will be barking at you)
   
   Personal Trainer Wisdom: Unfortunately, lunges shouldn’t be named lunges. An “alternating stepping kneel” may be more appropriate (less sexy, though). Think about it: A lunge insinuates that you’re allowing forward momentum (energy) to push forward at a downward angle while sacrificing your knees and overusing your quads (similar to lunging at a person with a sword in a movie). We’re cutting out other essential leg muscles and reinforcing a dysfunctional dependence on the quads. Instead, it would help if you stepped forward into a kneel and then return to a standing position like a single leg squat (isolating your hamstrings and glutes on the leg in front of you). Use the big muscles in the posterior chain and explode from the kneeling position! While the quads are part of the equation, they shouldn’t be the main focus here!
   

4. PLANKS (30-60 SECONDS)

   ☐ Different variations using the floor, couch, or chair
   

5. RANDOM LEGS (30-60 SECONDS)

   ☐ Mountain climbers, 2x (hold onto a chair with your straight arms and drive your knees toward your chest (alternate) without compromising your neutral spine)
   ☐ Stairsteppers or chair-steppers while holding a weight at your chest, 2x (start by standing on a chair against the wall and step down with each foot, return each foot to the top before dropping the other)
   ☐ Mountain climbers with a twist (hold onto a chair with your straight arms and slightly drive your knee towards the opposite shoulder to engage the obliques (alternate) without compromising your neutral spine)
   
   As part of the Amazon Affiliate program, Michael Moody Fitness may be eligible for a small commission for purchases at no cost to you. We will only recommend tried and true products that we use ourselves!
   
   Photo Credit:
   fitnessmagazine .com–How will you lunge into this weekend?

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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

19 Hacks to Solve the Biggest Problems in Your Life

Helping my personal training clients with weight loss is the easy part! How do you get out of a submerged car? Where is the best sound in a movie theater? How do you stop a runny nose….with your finger? How do you instantly stop someone from towing your truck? These are the fundamental questions in life….and Keith Bradford’s book “Life Hacks” answers these life problems and more! Test them and see for yourself!

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1. Use leftover coffee from the morning to make coffee ice cubes (which will cool down your coffee without diluting it).

2. throw one teaspoon of baking soda into the water when making hard-boiled eggs. The shell will come off without a problem once the egg is cooked.

3. Any citrus fruit like an orange, clementine, or grapefruit becomes easier to peel when you gently press and roll it on the table before peeling.

4. Take pictures of friends holding items you’ve lent them with your phone, so you remember down the road who borrowed what.

5. If your car is about to get towed, get in. Tow trucks are forced to stop to avoid kidnapping charges.

6. If you’re with Verizon, AT&T, T-Mobile, or Sprint, you can now text the police (911) in an emergency.

7. If you ever get trapped underwater in your car, use your car seat’s headrest to break the window.

8. If you ever get kidnapped, and they tie your hands together and put tape over your mouth, lick the tape. It will eventually fall off, and you’ll be able to yell for help.

9. When you call 911, the first thing you should always say is your location. They immediately send police when they have an address.

10. When you get a call from a telemarketer, don’t say anything and press “9” on your phone. This will automatically add your number to their “don’t call” list.

11. For the best sound in a movie theater, sit two-thirds of the way back and as close to the middle as possible. This is where audio engineers sit when they mix sound for movies.

12. When you feel like you’re about to yawn, touch the roof of your mouth with your tongue to prevent it.

13. Clogged drain? Unclog it with 1 cup of baking soda and 1 cup of white vinegar.

14. The most effective cough syrup that exists is honey.

15. Believe it or not, rubbing walnuts on damaged wooden furniture can cover up a lot of dings and scratches.

16. Place a rubber band over any stripped screw to easily unscrew it.

17. Nothing kills weeds and keeps them dead for longer than white vinegar straight from the bottle.

18. Placing an envelope in the fridge for an hour will unseal it. This is a good tip to know if you need to remember to include something in a package.

19. Runny or stuffy nose? Push your tongue against the top of your mouth and push a finger between your eyebrows. Hold it for about twenty seconds. Your nose should clear.

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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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The Detailed Itinerary You NEED for a Journey to Lisbon, Porto, and Madrid (and the Best Restaurants in Each)

Recently, Sammy, Preston, and I had set out for a European adventure to explore earthquake ruins, port, and Spanish tapas. We started in historic Lisbon, Portugal, and headed North to Porto before finishing in the Spanish metropolis, Madrid. Here is a quick itinerary of interesting places to stay, historic things to do, and an expansive list of restaurants to indulge in.

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.

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• GENERAL ITINERARY

  • 25-26: Fly to Lisbon from Chicago

  • 26: Lisbon

  • 27: Lisbon

  • 28: Lisbon

  • 29: Lisbon

  • 30: Train from Lisbon to Porto

  • 1: Porto

  • 2: Porto

  • 3: Fly to Madrid from Porto

  • 4: Madrid

  • 5: Madrid

  • 6: Madrid

  • 7: Fly to Chicago from Madrid

Preston is excited for his first flight overseas....and so is the guy sitting behind him.

FLIGHTS/TRAINS

25-26TH: FLY TO LISBON FROM CHICAGO

United Flight UA972 from Chicago to Brussels

• Total cost: 60k miles per person plus taxes and fees

• Seats: 34E, 34G (Priority boarding with a child, check a stroller with car seat at the gate)

• Depart: 6:00 pm (04/25) ORD (8 hr 5 mn with bassinet

• Arrival: 9:05 am (04/26) BRU

TAP Portugal Flight TP647 from Brussels to Lisbon

• Seats: 16B,16A (Priority boarding with a child, check a stroller with car seat at the gate)

• Depart: 11:30 am (04/26) BRU (2 hr 50 mn)

• Arrival: 1:20 pm (04/26) LIS
  

30TH: TRAIN TO PORTO FROM LISBON (UNCONFIRMED SEATS)

• Train 125

• Total cost: $130 (1st Class, choose seats at check-in, child on lap); arrive 1-2 hours to book train time and seat.

• Depart: 12:09 pm Lisboa Oriente (flexible time)

• Arrival: 2:44 pm Porto Campanha

3RD: FLY TO MADRID FROM PORTO

Ryanair Flight 5423 from Porto to Madrid

• Seats: 2F, 2E (Already checked in a month early)

• Total cost: $217.94 (Priority with two cabin bags per person, child on lap)

• Depart: 3:35 pm OPO

• Arrival: 5:50 pm MAD

7TH: FLY TO CHICAGO FROM MADRID

Lufthansa Flight LH1113 from Madrid to Frankfurt

• Seats: 20A/20B (Priority boarding with a child, check a stroller with car seat at the gate)

• Depart: 12:55 pm (05/07) MAD (2 hr 30 min)

• Arrival: 3:25 pm (05/07) FRA

Lufthansa Flight LH432 from Frankfurt to Chicago

• Seats: 34G/34F (Priority boarding with a child, check stroller with car seat at the gate)

• Depart: 5:15 pm (05/07) FRA (9 hr 5 mn with bassinet)

• Arrival: 7:20 pm (05/07) ORD

View of Lisbon at sunset

AIRBNBS

26-30TH: LISBON

• Listing: Comfortable, versatile best quarter with Fadoflats
  Travessa João de Deus 8 (2nd floor, right)
  Lisbon, Lisbon 1200 Portugal

• +351 91 985 8312

• fadoflats-c2vmqwuwpkay6y9d@host.airbnb.com

• Check-in: 4:00 pm

• Check-out: 11:00 am

• Directions: A taxi from the airport should take you to the flat in about 30 minutes and cost you around 15-20 euros (please tell the taxi driver flat is in Chiado quarter, very close to Cervejaria Trindade - Trindade Brewery). Alternatively, you can take the subway and drop it off at Baixa-Chiado station. It will take about an hour and cost 2 euros per person. The third alternative is hiring our private transfer service (for you only): a 7-seat van will be waiting for you at the airport for 30 euros to be paid directly to the driver. In any case, I would appreciate it if you could text me or call me after picking up the bags and passing the passport control at the airport.

• Notes: This is a great two-bedroom vintage space, once a palace before the 18th-century earthquake. It's in a great location and size for our needs. There are plenty of nearby restaurants and more. The Alfama neighborhood to the East is another option (more historic and quaint).

30TH-3RD: PORTO

• Listing: Caldeireiros Home Two - feel at home with Fadoflats
  Rua dos Caldeireiros, 4050-250 Porto, Portugal

• +351 91 714 1223

• alcina-77maoh3q8wdkxxbx@host.airbnb.com

• Check-in: 3:00 pm

• Check-out: 11:00 am

• Directions: Walk to the flat from the Sao Bento train station 2 blocks away.

• Notes: Great modern space with the perfect location. Truly a wonderful host.

3RD-7TH: MADRID

• Listing: Pta. del Sol- Pza. Sta Ana, Madrid with Miriam
  Calle Núñez de Arce 10 2b, 28012 Madrid, Madrid, Spain

• +34 699 915 788

• miriam-zu29zer8pxbllkz5@host.airbnb.com

• Check-in: 2:00 pm

• Check-out: 11:00 am

• Directions: Taxi: You will find taxi stands outside all the airport terminals. Always use the official taxi services and do not take offers from drivers inside the terminal. Trip duration is up to 30 minutes, depending on traffic. Bus: The Yellow Airport Express bus runs 24 hours a day, 365 days per year. You can take the bus from terminals T1, T2, and T4; the ticket costs 5 euros. The journey takes approximately 40 minutes, and the bus makes only three stops: the corner of O’Donnell and Doctor Esquerdo, Plaza de Cibeles, and Atocha train station (from 6:00 until 23:30).
  Metro: You can take metro line 8 from all the airport terminals and head to Nuevos Ministerios station in the center of Madrid. From there, you can hop on another metro line until you reach your destination. The journey to the Nuevos Ministerios station is 15 minutes, and the metro operates daily from 6:00 a.m. to 2:00 a.m. Tickets can cost up to 5 euros, depending on your end destination.

• Notes: It's in a very central location, but we don’t recommend staying here unless it’s cheap and you’re willing to experience a Super 8 hotel.

Exploring the historic Belem area of Lisbon

THINGS TO DO IN LISBON, PORTUGAL

RANDOM NOTES

• Use ‘The Fork’ phone app or call to book restaurant reservations

• Restaurants (5-10% tip and bread/olives aren’t free), most restaurants open 12-3 and 7-10

• Most museums are free until 2:00 on Sundays

• Taxes after 9 pm cost more

• Lisboa card for attractions (askmelisboa.com)

• Buy 24-hour pass (metrolisboa.pt)

• Book a tour: https://www.withlocals.com/experiences/portugal/lisbon/?adults=2&children=1

• Travel with kids: https://kindertravelguide.com/destination/europe/portugal-with-a-baby-or-toddler-2/lisbon-with-a-baby-or-toddler/
  

BELEM RUINS

• Jerónimos Monastery, Praça do Império (free entry to the church, €10 for the rest of the monastery)

• Monument to the Discoveries (Padrão dos Descobrimentos-entry fee €4)

• CCB (Belém Cultural Center), Coach Museum (Museu dos Coches)

• Statue to Afonso de Albuquerque
  

ROSSIO NEIGHBORHOOD

• Parque Eduardo VII (northwest of Rossio Fountains, down the Ave da Liberdade)

• Confeitaria Nacional near the Praca de Figueiro for pastries

• A Ginjinha – A local sweet liquor spot near Igreja de Sao Domingos

• Rossio Fountains/Park (24-hour cafes nearby)

• Churches: Igreja de Sao Domingos, Praca da Figueira (next to each other)

• Elevador da Gloria: Take you from the Praca dos Restauradores up to the Bairro Alto neighborhood

• Ride the Tram 28 to see the historic parts of the city on a ride. Expect lines.

Rooftops of the Alfama neighborhood in Lisbon

CHIADO NEIGHBORHOOD

• Elevador de Santa Justa down to Baixa Neighborhood

• Convento do Carmo & Museu Arqueologico

• R Garrett Street: pedestrian street

• 2 Michellin Star Restaurant: Bellanto

• Nightlife strip: Tv Carvalho

BAIXA NEIGHBORHOOD

• Nucleo Arquelologico (free underground tunnels)

• R Augusta: Pedestrian street from the Praca de Comercio on the water

BAIRRO ALTO NEIGHBORHOOD

• Church: Igreja & Museu de Sao Roque

• Elevador de Gloria

• Miradouro de Sao Pedro de Alcantara

• Restaurant: Lost in Coffee Café (corner of Tv da Agua da Flor and R Sao Pedro de Alcantara)

• Public toilet under Largo Trindade Coehlo

• 1800’s Beer Hall on R Nova da Trinidade

• Fado bars on R da Alalara
  

ALFAMA NEIGHBORHOOD

• Tram 28 stop: Near Se (free Gothic Cathedral)
  Restaurants and Fado: Cruzes Credo Café, Clube de Fado (8 pm – 2 am), Memmo Alfama Rooftop Bar, Guitarras de Lisboa – Food and Fado, Senhor Fado (8 pm -2 am), Mesa de Frades (Fado in old small chapel 11 pm)

• Museu do Teatro Romano (free Roman Ruins)

• Igreja de Sao Vicente de Fora (monastery)

• Panteao Nacional (10 am – 6 pm)

A taste of Lisbon....plenty of seafood and fish!

RESTAURANTS IN LISBON

• Fabrica

• Pasteis de Belem

• Manteigaria

• Café A Brasileira

• Cervejaria Ramiro

• Feitoria

• A Taberna da Rua das Flores

• Belcanto

• Bica Do Sapato

• Prado

• Café Tati

• Merendinha do Arco

• Cantinho Lusitano

• A Baiuca

• Marisqueira Nunes

• Tasquinha do Lagarto

• Beco dos Surradores 5

• Tasco do Vigario

• Varina da Madragoa

• Zé da Mouraria

• Bairro do Avillez (went twice)

• Time Out Market (Such a neat food scene on the weekend)

• Cantinho do bem estar

• Cevicheria

• Solar dos Presuntos

• Palácio Chiado: Renovated palace turned into food court

• Restaurante Carmo

• The Sandeman Chiado (best salmon we’ve ever eaten; try the 40-year Tawny)

• Royale Cafe (best octopus we’ve ever eaten)

Exploring the rooftops of Porto

THINGS TO DO IN PORTO, PORTUGAL

SIGHTSEEING IN PORTO

• São Bento station

• Use ‘The Fork’ phone app or call to book restaurant reservations

• Take the train or drive to Duoro Valley for wine tastings (2-hour ride)

• Walk over the Ponte de Dom Luís I and take a viewing cart (teleférico) over the river to the port warehouses (major port producers have their warehouses in Vila Nova de Gaia, on the south side of the River Douro)

• Visit the bar Vinologia for port flights and charcuterie

• Garrafeira AMS (wine shop)

• Sé do Porto (free admission)

• Armazém

• Ribeira Square

• Handy Resources: What to Do in Porto: http://portoportugalguide.com/porto-guide/porto-in-2-days-itinerary.html, https://catavino.net/travel/portugal/porto/

• Clérigos Tower (Igreja E Torre Dos Clérigos)

• Lello bookshop (Livraria Lello): Inspiration for the book store in the Harry Potter movies

• Sao Bentro Train Station

• Porto Cathedral and Bishop’s Palace (Sé Do Porto)

• Stock Exchange Palace (Palácio da Bolsa)

• Igreja de São Francisco

• Villar d’Allen

Spoiled with shrimp in Porto

A raw approach to food in Porto.

RESTAURANTS IN PORTO

• Confeitaria Serrana

• Cantinho do Avillez

• Michelin-starred Pedro Lemos restaurant

• Stash

• Centro Português de Fotografia (free)

• Torre de Clérigos (admission 3 euros)

• Caldeireiros

• Trasca

• Porta’O Lado

• Brasão Cervejaria

• Fonte dos Leoes for a francesinha, a Portuguese sandwich filled with cured ham

• Café Guarany

• Café Majestic

• Matosinhos

• Vila Nova de Gaia

• Flor dos Congregados

• Rei dos Galos de Amarante

• Adega Quim

• Casa Aleixo

• Tasca da Piedade (Adega Rio Douro)

• Conga

• Casa Nanda

• Adega Vila Meã

• Taberna do Largo

• Taberna Santo António

• Maus Hábitos

• Guindalense Futebol Club

• O Buraco

• Cantina 32

• BASE

• Miss’Opo

• Café Candelabro

• Traça

• Casa de Ló

• Bar Tolo

• Bite Me

• Boa Nova

• Vinum restaurant at Graham’s port lodge: Gorgeous rooftop

• Ode Porto Winehouse

• Camafeu

• Pedro Limos

• Casa da Horta

• Bacalhua

• O Comercial

• Bufete Fase

• O Paparico

• Grelhador da Boavista

• Pateo das Flores (loved the francesinha and tuna poke cones)

Gorgeous cathedral in Madrid

Plaza Mayor in Madrid

THINGS TO DO IN MADRID, SPAIN

RANDOM NOTES

• Many dine out at 9 pm or later

• Handy Resources: https://www.nomadicmatt.com/travel-blogs/madrid-food-tour/,

• https://www.nytimes.com/interactive/2017/09/21/travel/what-to-do-36-hours-in-madrid-spain.html,

• https://www.eater.com/maps/best-madrid-restaurants-38
  

SIGHTSEEING IN MADRID

• Plaza España

• Gran Via (shopping)

• Palacio Real

• Plaza Oriente

• Barrio de la Latina

• El Rastro (Spain’s largest flea market, Sunday)

• Puerta del Sol (popular plaza)

• Chocolateria San Gines

• Plaza Mayor

• Mercado San Miguel

• Watch a flamenco show at Cardamomo

• Retiro Park (colossal park)

• Palacio Cristal

• Reina Sofia

• Museo Thyssen-Bornemisza

• El Prado (world-famous art museum)

• El Bernabeu Stadium

• Las Salesas (shopping)

Our food tasting tour of historic bars and restaurants in Madrid.

RESTAURANTS IN MADRID

• Bocadillo de Jamón y Champán

• Duquesita Pastelería (century-old pastry shop)

• La Venencia (sherry bar)

• Bar Cock

• Pum Pum Café

• Círculo de Bellas Artes (drink with a panoramic view)

• Amazónico (an opulent jungle-inspired space)

• Chocolatería San Ginés (since 1894, a mug of hot chocolate and six churros)

• El Imparcial

• DiverXO

• San Mamés

• Lakasa Restaurant

• Kappo

• Sala de Despiece

• Nakeima

• Quesería Cultivo

• Bread at Panic

• StreetXo

• Tortilla de Patatas at Casa Dani

• Coffee at Toma Café

• 1862 Dry Bar

• Bodega de la Ardosa

• Vermouth at Ángel Sierra

• El Cisne Azul

• La Tasquería

• La Tasquita de Enfrente

• Casa Salvador

• Del Diego Cocktail Bar

• Tapas at La Catapa

• Takos al Pastor

• Horcher

• Viridiana

• Pastries at La Mallorquina

• Sherry at La Venencia

• Chuka Ramen Bar

• Cocktails at Salmon Guru

• Casa Revuelta

• Bistronómika

• Corral de la Morería Restaurant

• La Sanabresa

• Yoka Loka

• La Copita Asturiana

• Santurce

• Bar El Boqueron

• Cocido Madrileño at Cruz Blanca Vallecas

Our personal tour guide

---

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!

---

Personal Trainer Blog

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.

---

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!

---

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

---

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!

---

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?

---

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!

---

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!