My List of NEW YEARS RESOLUTIONS for 2020

Hello! It’s a joy to be sitting here in the next decade with a cup of black coffee and my shoes off (both mental triggers to embrace a state of relaxation). Today, we’ll pivot from the typical interview to examine the self….or I should say the examination of myself and the setting of intents. After three months of testing, reflecting, and pivoting, I have officially developed my list of intents for 2020 (AKA resolutions, goals, etc). This list will provide the anchors to being my best self. Why test for three months? I wanted to hit the ground running in the new decade, and the only way to do that was to be sure that my intentions were reasonable and realistic. Honestly, I take this annual list seriously. It’s available in my closet for an unconscious glimpse every morning of the year. Who has a list of 21 resolutions or intents? I do. Last year’s list was ambitious, and this year is no different. I successfully achieved many of my intents from last year, including “Stop texting while driving,” and failed to meet my expectations of others. I aim high, though, and don’t mind falling short (30% down the path is still 30% further away from the starting line). That said, I’ve added those failures to my new list (with some adaptations). Truly, my annual list appeals to the efficiency geek. The person inside of me that loves systems. If you are of the same breed or are looking for inspiration, get ready to dig in.

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1. NEW YEAR’S RESOLUTION: TRUST MY INSTINCT MORE OFTEN.

   Personal Trainer Plan: It has taken ten years to add this intent to my list. After observing myself, exploring my past decision-making process, integrating a new decision-making process, testing my new decision-making process, examining my past coping behaviors, integrating new coping behaviors, testing my new coping behaviors, identifying my biases and blindspots, understanding how my past experiences, current perspectives, and physical well-being affect my emotional state, reinforcing unbiased evaluations and perspectives, and identifying the influence of the environment on my perspectives and behaviors, I’m officially ready to trust my instincts. You could see why it took a decade! I don’t think I could trust my instinct with great confidence without this level of examination. Otherwise, I would be susceptible to more errors, biases, or blind spots.
   
   So, how do I trust my instincts more often? Assessing the situation….which sounds counter-intuitive. While this is my intent, I don’t plan to jump without looking. If given the proper amount of time, I will thoroughly examine the conditions of the moment environment, the risks, the consequences, and the possible paths. After careful consideration, I will make a decision….even if I’m only 75% certain. Suppose the decision is more significant (e.g., buying a house or making a pivotal business decision). In that case, I will recognize my instinctual response and sit with it for 24 hours or continue my research. I’m often indecisive because I don’t have enough information in front of me. I will honor that as often I could.
   
   In the case I need to decide within 20 seconds, though, I will amass the consequences of two options and then move forward. Luckily, I’m not in a familiar position with pressure to decide quicker than this.
   
   

2. NEW YEAR’S RESOLUTION: GIVE PEOPLE MY FULL ATTENTION WHEN SPEAKING TO THEM.

   Personal Trainer Plan: Although I don’t waver on my attention when meeting with colleagues or clients, I find myself too often multitasking with my phone while speaking to friends and family. I’m guilty. I once sold this behavior to myself as effectively multitasking. I now realize that I was simply rude. I believe interaction is the root of all being, and I have allowed a poor habit to diminish the quality of my interactions. A genuine, meaningful interaction requires my undivided attention, reflection, empathy, and sympathy. Achieving such a level with my nose in a phone is difficult. How will I keep myself in check with my phone? Wait until I can step away for a moment, ask the person if I could excuse myself, and remove the two biggest reasons I jump on my phone: Gmail and Facebook. I must access my Gmail and Facebook on my laptop at designated times instead. I can still meet my personal and professional needs within these two programs without my phone….I need to be more efficient.
   

3. 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 my bedtime falls within a 60-minute range for consistency and physical predictability (think hormonal release). I have carried this goal over from 2019 with the hopes of ACTUALLY being more consistent. I will achieve this intent by cutting off everything by 10:40 pm if I must wake at 6:50 am or start my bedtime routine earlier.
   

4. NEW YEAR’S RESOLUTION: IN A DEBATE OF ANY SORT, I WILL FIRST THINK, “WHAT ARE MY BLINDSPOTS HERE?” AND THEN 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 (in a good sense) based on the facts. I will also try to identify my biases and blindspots 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 I must make it a habit. I plan to add this resolution to my day-to-day calendar as a reminder. I have carried this goal over from 2019 with the hopes of ACTUALLY being more consistent. I will achieve this intent by placing a reminder post-it note in numerous places.
   

5. NEW YEAR’S RESOLUTION: I WILL INVITE MY INFANT 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? I’ve been doing this for the last year and will continue to do the same.
   

6. NEW YEAR’S RESOLUTION: PLACE CUES IN MY ENVIRONMENT TO INFLUENCE MY PRODUCTIVITY AND JOY.

   Personal Trainer Plan: I often underestimate the effect of my environment on my thinking process and behavior. I’d love to believe I can pinpoint the influence, but it isn’t always possible in the flow of a task or moment. With this being said, awareness is a priority before this intent. I frequently perform a personal check-in: What am I experiencing? What am I thinking? What are the conditions of my environment? If I discover something that may negatively impact my moment, I need to take care of that first.
   
   If I’ve built a safe environment as I have, the natural next step is to add positive cues or triggers to help me reach my best self. These cues or triggers often come in vision boards, post-it notes, or other media strategically placed in my environment. Although I don’t read or consciously recognize their form daily, they undoubtedly are recognized by my unconscious. They are steering my unconscious and reminding me of intent or what brings me joy. Essentially, the positive message on my laptop, “You got this,” the pictures of my wife, son, and the Chicago White Sox at work, the maps, plants, random inspirational quotes, and travel photos scattered throughout my home are all examples. Other specific professional-related cues include this list of intents inside my bedroom closet door and an occasional screenshot on my computer or phone background to keep me aligned with my purpose.
   

7. NEW YEAR’S RESOLUTION: I WILL ONLY CHECK MY PHONE ONCE IN THE TWO 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 asleep, but it also disrupts my present mental state. I will set a daily alarm for 9 pm on weekdays to remind me to shut off before I shut down for rest. I’ve been unsuccessful in doing this for the last year, and I will adhere to the 9 pm time on the weekdays.

8. NEW YEAR’S RESOLUTION: I WILL READ SEVEN PAGES OF A PHYSICAL BOOK (NOT SOCIAL MEDIA, ONLINE ARTICLES, OR ANYTHING DIGITAL) PER DAY.

   Personal Trainer Plan: Reading has always helped me with creativity and clarity. It somehow brings structure to my wandering thoughts, improving my day-to-day focus, comprehension, and communication. This is an adaptation from my unsuccessful 10-page goal in 2019. Let’s be honest here….I didn’t achieve this goal because I chose to do other things. Ironically, I’m not spending this time reading many social media posts, online articles, or magazines. I didn’t make this intent a priority…until now. And to make this new habit a more extraordinary sensory experience, I will enjoy the tactile character of a physical book. I’ll save the computer screen for other projects, including watching the Spanish Netflix show Money Heist…..which is a complete indulgence with zero health benefits and is entirely satisfying. So, what will my following books be? My last four books include Plato’s Dialogues, Marcus Aerilleus’ Meditations, The Scientist in the Crib (an excellent little cognitive exploration of the mind of a baby), and John McPhee’s Draft No. 4 (an incredible about the writing process). The following five include 1,2,3 Magic (a book about child rearing), Thinking, Fast and Slow by Daniel Kahneman, The Death and Life of Great American Cities by Jane Jacobs, Man’s Search for Meaning by Viktor Frankl, Awareness by Anthony de Mello, and Tribe of Mentors by Timothy Ferriss.
   

9. NEW YEAR’S RESOLUTION: I WILL PERFORM AT LEAST FIVE 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 increases my access to oxygen…hence this intent. It is a small effort but a worthwhile and approachable intent to stay consistent. I’ve been doing this for the last year and will continue to do the same.
   

10. NEW YEAR’S RESOLUTION: I WILL REACH OUT TO ONE PERSON I HAVEN'T SPOKEN TO IN OVER A MONTH, AS WELL AS REACH OUT TO ONE NEW PERSON 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 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. I’ve been doing this for the last year and will continue to do the same.
    
    Also, I will reach out to one new person from my industry or one related by asking for introductions from clients and colleagues and connecting to people through social media (e.g., Facebook, Linkedin, etc.).
    

11. NEW YEAR’S RESOLUTION (INTENT): 11. I WILL CREATE A TOP TEN LIST OF EASY HEALTHY GO-TO MEALS.

    Personal Trainer Plan: To maintain a neural stimulating connection to my at-home meals, I will list the meals I enjoy and experiment with new dishes each month. I will befriend my Instant Pot and Cookie and Kate cookbooks and list the options inside my kitchen cabinet as a reminder. I have carried this goal since 2019, hoping to become more consistent again. I will achieve this goal by scheduling a 5-minute check-in session once a quarter.
    

12. NEW YEAR’S RESOLUTION (INTENT): 12. I WILL ADHERE TO A FITNESS PROGRAM THAT PREPARES ME FOR MOVEMENT AT 80.

    Personal Trainer Plan: Upon further examination, I no longer need a 60 lbs or more dumbbell chest press to perform daily duties. Actuallyyyyyy……I never needed to (like many of the staple exercises in my programs). This means I’m guilty of using fitness for superficial reasons (e.g., body shape, social expectations, obsessions with gladiators, Instagram pics, etc., etc.). Am I alone? I don’t think so. While my programs are far more functional than most people, I prioritize my movement at 80. What does this mean? I will make hip and shoulder mobility the primary emphasis and the performance of basic day-to-day movements part of a weekly test. I will build and maintain the most functional body to move quickly when I reach 80. I don’t know if I will have grandchildren at that point, but I know I will need to stand up from a seated or kneeling position (so we’ll start here).
    
    While I still may focus on a few areas that I prefer, I must build it into the program to support the “movement in my 80s” goal and not compromise my health with imbalance, asymmetry, immobility, or inflammation.
    
    

13. NEW YEAR’S RESOLUTION: DON'T HOLD ONTO WORRY OR ANGER FOR MORE THAN FIVE MINUTES.

    Personal Trainer Plan: Here is my advice to myself on this topic:
    
    “Quit wasting away seconds, minutes, hours, days, years, and decades of life worrying about not being perfect, doing perfect, or acting perfect. Embrace your emotions and passion, bundle them into a positive adaptive package, and act instead of stewing in your destructive emotions. Don't let the resentment, anger, hate, and worry prison your mind and distract you from the precious little life moments (even if those moments don't feel important). Bark if you need to. Step away to be alone (and this isn’t avoidance, by the way). Shake your fist at the sky. But DO NOT obsess, swim, or dance in this negativity for longer than 5 minutes. Indulge briefly in this instinctual (or reinforced reaction) and then let it go. Find the silver lining. Accumulate wisdom from your error. Accept. Adapt. Be fair to yourself. Be kind to yourself. See the world as imperfect, and don't let it overwhelm you.” There you go. Now, I need to listen to myself.

14. NEW YEAR’S RESOLUTION: PERFORM THREE PLANKS EVERY NIGHT FOR A YEAR.

    Personal Trainer Plan: On August 6th, 2019, my wife and I began planking three times every night before bed. Although the core benefit is clear, the real intent lies in the mindset that it fosters. Last summer, I recognized the beautiful demands of a year to come: being a present and loving husband and father, meeting with personal training clients, officiating wedding ceremonies, leading a neighborhood association, producing and hosting a podcast, writing a second book, steering a new social conscious in our community, changing the world, etc., etc. I wanted to deliver my best in every area. I realized that to build the fortitude I needed to accomplish, I needed to knuckle down no matter what.
    
    Hence, this plank challenge. I chose three planks instead of 1 easy plank. Each plank is 40 seconds instead of 30 easy seconds. It’s tough enough to make it a challenging commitment but insufficient to push me away. I’m forced to perform this feat every night JUST before bed, no matter if I’m sick, tired, or under the influence of an evening out. If, by chance, I sacrifice the obligation, I must complete six consecutive planks before bed the following night. As you can imagine, that’s not ideal. There is plenty of incentive to do as planned. Ultimately, this commitment reinforces the proper mindset to step up, not push through, no matter the conditions, and to hit challenges head-on.

15. NEW YEAR’S RESOLUTION: CREATE MORE MENTAL SPACE. WHEN I THINK OF AN IDEA, WRITE IT DOWN. PEN AND PAPER NEXT TO THE BED. TRY NOT TO WRITE IT TWICE.

    Personal Trainer Plan: In the spirit of David Allen’s book “Getting Things Done,” I am now committed to unloading the mental script, narrative, rehearsal, and whatever else is floating in the cortex onto paper or the notes page of my phone. With great practice, I’ve controlled the once-mental movie that made it difficult to sleep and become a notorious list-maker….hence this list. Upon reading this book, though, I’ve been reminded how often I still say to myself, “Oh, I’ll just remember this for later.” So, what’s the cost of this? Imagine “just remembering this” for ten separate things. No doubt my brain would be clogged with constant rehearsal. What a burden! Now that I have more awareness of this habit, I realize how it’s affected my brain's capacity for information retrieval and processing. I like to process. What have I changed? Whenever a noteworthy thought comes to mind, I add it to my organized, well-structured notes section on my phone, designed for quick review and retrieval. I would schedule it on my calendar or set the alarm to complete the task later. No matter what, I try only to note it in one location to maintain a consistent simplicity. I will also place a notepad and pen next to my bed to avoid overusing my phone late at night and to capture my epic a-ha moments (not sure what to do in the shower, though….).

16. ADDITIONAL RESOLUTIONS:

    -Maintain alignment of my purpose among the projects I'm linked to and present my best self and efforts in each other.
    
    -Minimize right-hand dominance by utilizing my left hand more often. My focus here is maintaining physical symmetry and equal demand on the sides of my body while fighting a natural and reinforced right-hand dominant life.
    
    -Only open an email if I have the time to take action. If I must open it, I must reply, archive, delete it, or save it for later. There is no need to review repeatedly if it isn’t necessary.

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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

From Finance to Fermentation: A Journey with John Brand, Owner of Open Outcry Brewery | The Elements of Being Podcast

Recently, I interviewed finance wizard and brewery owner John Brand for my podcast “The Elements of Being.” Here are his nine thought-provoking answers to my questions about transitioning from a 15-year career in finance to opening his brewery, Open Outcry. Take a read…It may inspire you to leave your job to pursue your dreams finally.

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1. DID YOU CONSIDER OTHER BUSINESSES BEFORE OPENING A BREWERY?

   
   John Brand: No. I wanted to make beer. If I was going to give up my career in finance, I had put a lot of time and energy into it, and I had some excellent opportunities. If I continued it, I would give it up for something I wanted to do. I homebrewed for ten years…I just loved the process of making beer. I loved making something with my hands, sharing it with people, and watching them enjoy it. Especially a beverage like beer or alcohol, a social lubricant where you can sit with somebody and share with them. It fosters conversation and connections with people. And that idea of making something like beer and sharing that with my friends, family, and neighbors on the south side of Chicago was the only thing I was focused on. I didn't think about anything else. The idea of starting a financial services firm or investing futures……I'd never even considered it. I was going to do it- I was going to go in a different direction. I was going to pursue something I wanted to do and had a passion for. And that's what beer was.
   
   

2. YOU MENTIONED THAT IT TOOK ABOUT FOUR OR FIVE YEARS BEFORE YOU MADE THE JUMP…AND I'M SURE THERE WAS AN INTERNAL DEBATE DURING THAT TIME. I WANT TO DIG INTO THAT A LITTLE MORE TO LEARN ABOUT WHAT HELD YOU BACK FROM MAKING THE JUMP SOONER. WERE THERE ANY DOUBTS OR FEARS THAT YOU NEEDED TO OVERCOME, AND IF THERE WERE, HOW DID YOU DO IT?

   
   John Brand: I was entrenched in that career, and it was a long process to convince myself that it was rational to give it up to start a business-especially a high-risk business like a bar, restaurant, or brewery. The success and failure of bars and restaurants are pretty well documented. It isn’t the most rational decision. It isn’t the most conservative decision if you're a somewhat conservative guy like me. I don't consider myself conservative with risk anymore. This whole experience has changed my relationship with risk and money. It wasn't a rational decision to make. I also knew that I probably would have regretted it if I hadn't. I can choose a successful career path in corporate America to have financial security and all the things that come along with that, but I didn't want to have that regret of thinking about what would've happened if I had done it. I started hanging out with people who had done it before. I started reading a lot, too….I was introduced to writers like Tim Ferriss. He started his own business and became an entrepreneur. Ferriss wrote books that dissected the mindset and mentality of people…that entrepreneurship is in their DNA. Being exposed to guys like that started to shift the perception of risk in my head. It's risky, but you can do this if you're thoughtful about it. So that helped. It took years for me to go through this decision-making process.
   
   

3. CAN YOU DESCRIBE HOW YOU OFFICIALLY COMMITTED TO THIS DECISION (WHETHER THAT WAS YOUR TWO-WEEK NOTICE OR SIGNING SOME LEGAL DOCUMENT)? AT WHAT POINT DID THIS THOUGHT BECOME A REAL JUMP?

   
   John Brand: I think it was maybe in 2012 or 2013 when I started thinking about whether or not I could execute a vision of opening a brewery. I would come home from work, sit in front of a computer, and start pounding it. I would document the vision that I had in my head…I started putting it down on paper. I did this once or twice a week for a year or two. It was cathartic because I was frustrated and disillusioned with the traditional corporate career path. This was an outlet to pretend that I would open a brewery.
   
   Over time, though, that idea started to become an actual plan….real good ideas were documented, flushed out….and a game plan for delivering what a brewery could look like. As the document grew and became more detailed, I had a little bit more confidence in the fact that I do have an idea here, and I do have a path to execute it. I did that for probably two or three years, and it was perhaps the most extended and well-written business plan you've ever seen. I had to go through the process of writing it down on paper to convince myself that I could do this.
   
   I still hadn't made up my mind that I was going to do it, but I occasionally started looking at listings of commercial properties nearby. And again, I was not convinced that I was going to do it. When the right property came up, it clicked. I had a plan I had been working on for a few years. I had almost the perfect property that the plan sat on top of (two blocks from my house). I had an excellent rapport with my wife the whole time and shared what I was thinking. She was supportive of it. I had to make a decision. It was either crap or get off the pot. This happened in late 2015 (after three or four years of writing a business plan). It was the first time I had to look at myself and say, “Okay, am I going to do this or what?” I had done all the previous work for the last couple of years. I knew the economics of the business plan. I knew what it would cost. I knew how I wanted to execute the vision. I knew I wanted the space to work. Since I had done all that work, it gave me confidence for the first time.
   
   

4. SOME PEOPLE BELIEVE THAT MOST TRANSITIONS EXTEND FROM REACHING A BOTTOM, SAYING, “THIS IS ENOUGH,” AND THEN MAKING A JUMP. IT SOUNDS LIKE THIS IS A LITTLE DIFFERENT STORY, RIGHT?

   
   John Brand: I was never so miserable in a traditional corporate career…I never felt so desperate that I had to get out. I wasn't excited to get up and go to work every day, and I wasn't clinging to desperation either. As I matured and developed self-awareness, I knew there was probably a better path for me. I was fearful of regret. I didn't want to look back thirty or forty years from now and say, “Why didn't I do it?” I think that weighed on me the most. I convinced myself that if I did it..if I took the leap and sucked…I just wasn't an entrepreneur. I wasn't somebody that could do it, and I failed. I was comfortable with that, too. That was a real… genuine possibility. And if that happened, I also had known that I had worked hard enough in my previous life and had enough friends in that industry or that space that I could have called somebody up and gotten a job somewhere back on the streets.
   
   

5. IT SOUNDS LIKE IT WAS A FAIRLY CALCULATED RISK. YOU STILL WORKED FOR YOUR FORMER FIRM PART-TIME WHILE OPENING THE BREWERY, CORRECT?

   
   John Brand: I was very fortunate for my former employer. When I told them what I was doing, there was some shock. They questioned me, “You sure you want to do this?” I explained the maturation process I had gone through over the last couple of years and that I had done my homework. When you give a financial services firm two weeks’ notice, they get very protective of their information. Many times, even if it's a cheerful ending to that relationship, they still walk you back to your office after the notice, gather up your things, and then walk you out the door. I was fully prepared for that. It was the opposite, though. I was very fortunate. Not only did they support me through the process, they allowed me to modify my schedule. I went into a part-time capacity for six months while bootstrapping the business. Not many people have that sort of support or opportunity that I did, which certainly helped my transition. It allowed me to make a little money. I was still paying my mortgage while building the brewery….planning the brewery.
   
   

6. LET'S JUMP A LITTLE MORE INTO THAT TRANSITION. I'M SURE NOT EVERYTHING WENT SMOOTHLY. CAN YOU DESCRIBE ANY MOMENTS OF FAILURE THAT MADE YOU QUESTION THIS NEW PATH? HOW DID YOU OVERCOME THOSE MOMENTS?

   
   John Brand: I learned quickly that part of owning a business is accepting that things go wrong. You have to be comfortable with that. You have to be able to let micro failures roll off. You can't dwell on them because it’ll distract you from executing the plan and mission. I’m a pretty organized guy and somewhat of a type-A personality. Control has always been an issue for me regarding my management style. That was a transition for me…to accept that things won’t always go my way or the way things were planned. Things went wrong as I built out the brewery and worked part-time in downtown Chicago. I learned quickly to let the failures go and not dwell. You learn to love to eat crap. You need the capacity to eat crap if you're going to start a business.
   
   

7. CAN YOU IDENTIFY ANY SPECIFIC LESSONS FROM THE CORPORATE WORLD THAT MADE THIS TRANSITION EASIER?

   
   John Brand: Oh, for sure. Yeah. We were talking about how I wish I would have realized this earlier. Like you did…you had self-awareness in your twenties and just did it (starting a personal training business). I didn't. Maybe that was a blessing. While working in companies for about twenty years, I learned the best practices of accounting, planning, budgeting, HR-related issues, dealing with employees, hiring and firing people, etc. These are all things that, if you pay attention to them, you pick up on how to do it (especially on how to deal with present-day legal issues). If I had started a business in my twenties, I wouldn't have had the benefit of seeing all those things. In some ways, this delayed self-awareness and realization that I want to start a business probably are helping me now. Now, if I’m having a dispute with an employee, I know how to navigate that. I know how to document things. I know how to protect myself and mitigate risks. These are all things I learned throughout my career in finance. It also gave me confidence. I’ve seen the inner workings of companies, and now I'm trying to apply all of those best practices to the startup business.
   
   

8. I'M NOT THE TYPE OF PERSON THAT WILL RETIRE, SIT ON THE FRONT PORCH, AND DRINK MY TEA. I ALWAYS FEEL THAT I’LL STILL BE DOING “SOMETHING” WHEN I RETIRE…PERHAPS CREATING ANOTHER BUSINESS. SOME PEOPLE FEEL THAT MAY BE UNHEALTHY, BUT ISN'T THAT WHAT WE ARE….BEINGS THAT NEED MENTAL STIMULATION?

   
   John Brand: I agree with you. I don't know if I'll ever retire, either. I always want to do something. I think this idea of retirement…..you're speaking directly to the narrative that we're spoon-fed in this country. You go to school….you learn just enough to be an obedient worker. You work in a career that you don't particularly like or have a passion for with the hopes of one day retiring, living the golden years, and doing whatever the hell it is you want to do. Right. I think that narrative is crap. I think you should find something you want to do and do it. Enjoy doing it…enjoy the journey and all the things that come along—the failures…the successes…the distress…the fear.
   
   

9. WHAT ARE YOUR DAY-TO-DAY HABITS (E.G., BOOKKEEPING PRACTICES, ETC.)?

   
   John Brand: I try to be hands-on with everything in the brewery. I am there in the mornings, sweeping floors with the folks opening the place up…wiping tables down, cleaning, mopping. I try to spend an hour or two on that every day. I'm particular, and I want that place to look a certain way…there's a certain level of cleanliness and sanitation that I demand. Then, I'll spend a couple of hours in the office doing paperwork, accounting, responding to emails, and dealing with staff, HR, and payroll issues. I also try to spend an hour or two every day doing project work. I consider project work making incremental improvements to the aesthetics of the building, prepping for the next phase, and planning the next project that I want to do. I ask myself, “How can I invest two hours today that will lend itself to incremental improvements to the aesthetics, the service, the food, and the quality of the beer.”

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Want to listen to the unedited full version of the interview with John Brand or other past guests? Find them on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform. You can also find it in the podcast section.

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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 Questions I Wish I Asked my Grandfather Before He Died

In 2009, my grandfather passed after a long bout with diabetes and heart disease. While preparing to launch my podcast, I can't help but think of the one interview I never did. Ironically, the time was there to do it. I called him every day for over three years except four days (until two months before his passing....not an exaggeration). I guess I saw the writing on the wall. Despite those phone conversations, I never took the chance to ask him the questions that still kept me wondering.

THE QUESTIONS I DIDN’T ASK

• When you were seventeen, your mother passed, and then your father nearly one year later. Tragic losses at such an early age. How did those moments shape your perspective in life, and how do you believe they steered your path? How have those experiences changed your interactions with new people? What was the greatest lesson from each of your parents that still resonates today?
  

• You married my grandmother, and you were drafted for the Korean War shortly after. Describe the day you found out that you were drafted. Did you receive a letter or phone call? Where were you standing? What were the first thoughts that crossed your mind upon learning this new fate?
  

• While stationed in Germany during the Korean War, you were lying on your cot at night. The unofficial Korean War officially ended three months earlier, but you were still serving in the army. What thoughts passed through your head while trying to sleep? Did you believe that the war indeed ended? What uncertainties did you fear?
  

• People were shocked to hear that the president JFK was shot. In that period of US history, the deaths of Robert Kennedy and Martin Luther King, Jr. added to an unsettling spirit. What was your perspective of such a time? Where does that period fit into your life span that started in the 1930’s?
  

• What was your morning ritual? Did you wake up at the same time each day? Did you have breakfast with all five kids? Did you follow the same regimen daily? When you were operating at your best, how did you structure the days of your weeks? What were the rituals or routines that helped you to create your best self and best performance? What is one habit everyone should begin today?
  

• Tell me a story about one of your most memorable rejections in the beginning days.
  

• As a 7th grader, you mentioned in a church bulletin that you wanted to become an engineer when you “grow up.” Fast forward nearly a decade, and that was what you became. What sparked your interest in the industry, and who was your mentor? Have you considered pivoting towards another career at any point? If so, what were you considering? Do you ever wonder what it would’ve been like to be in that career instead?
  

• How did you choose a personal or professional project, and how did this approach change over the years? What were the highlights of your career? If you did an autopsy, what are the takeaways?
  

• Is there a line or passage in a book you’ve read over a lifetime that still resonates today? Has a moment led you to say, “Something has to change”? If so, how did you respond?
  

• You have met many interesting people and checked off several impressive career milestones while working as an engineer at Santa Fe Railroad and then for the city. What valuable lesson would you share with my two-year-old son, your great-grandson, Preston, and why?
  
  Personal Trainer Wisdom: We often overlook the resources in our pursuit of wisdom. My grandfather was an incredible person who shaped me and my approach today. Although I can’t ask him these questions, I will do my best to overlook no longer the lessons that surround me daily.

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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 TIPS

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

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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!

---

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

---

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