Personal Trainer Blog
Fitness | Wellness | Diet Self-Improvement
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Learn fitness, healthy whole food diets, wellness, and other personal training tips/recipes from Denver's weight loss personal trainer.
Test Exercise Program: Legs/Upper Body/Core (30-40 Minutes)
Time to be your own personal trainer in LoHi! You still need to exercise outside of your personal training sessions, right??? Perform the exercises in this order. Note the descriptions next to each exercise (e.g., position of the bench or cables) and perform 16 reps for every exercise. Also, perform 16 reps on each arm if you’re performing a single-arm exercise. Try maintaining a 140-160 HR (although it’ll fluctuate depending on the exercise). Don’t forget to answer the questions in the “Assessment Section” after your workout. Cheers to a great personal training session wherever you are in Denver!
EXERCISE CIRCUIT 1
1st: Prisoner squat
2nd: Pushup with feet on medicine balls (failure)
3rd: Side plank
60-second sprint/30-second break
4th: Squat jumps with a medicine ball at your chest
5th: Pullups/pullup assist machine
6th: Plank with alternating plate lift (extend your arm forward and lift the plate before switching)
60-second jump rope/30-second break
7th: Split squat jump with a medicine ball at your chest
8th: Burpee pushups off of the bench (hands on the edge of a bench instead of the floor to start)
9th: Medicine ball toss at the wall while rotating
60-second Stairmaster/30-second break
10th: Alternating single leg squat with dumbbell hammer
11th: Pushups with your feet elevated on a bench
12th: Mountain climbers with a twist (30 seconds)
60-second break
Push yourself to new levels with a personal trainer in LoHi! / Photo: The Lazy Artist Gallery
EXERCISE CIRCUIT 2
1st: Walking lunge with dumbbell press overhead
2nd: Pullup/pullup assist machine
3rd: Cable chopper with a step (alternating sides)
60-second sprint/30-second break
4th: Alternating step-up with medicine ball toss and catch
5th: Pushup with alternating dumbbell lift (see picture)
6th: Alternating toe-touch crunch
60-second Stairmaster/30-second break
7th: Alternating backward lunge with cable row
8th: Squat with the shoulder press while rotating
9th: Alternating leg lift while planking
60-second jump rope/30-second break
10th: Step-up from kneeling position with a medicine ball extension
11th: Pullup/pullup assist machine
12th: Bicycle crunch
Naptime!
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which back and chest exercises would you swap out?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include an even ratio of back and chest exercises instead?
Michael Moody, author and personal trainer in Denver
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!
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).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which Michael gives to all of his clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
Weight Loss Plan Phase 1: Examining Your Situational Experiences with Food
“Knowing is half the battle (I think that’s what someone said once....).”
YOUR GOAL TODAY
Complete the "Situational Experiences with Food" questionnaire below. It’s that simple, right? Unfortunately, not. It actually requires quite a bit of reflection. Even armed with the perfect optimal or weight loss diet, your ingrained social or cultural habits will influence you more than you realize. Today’s step may be the most important.
Who’s really in control when eat in different environments? / Photo: Cottonbro
SITUATIONAL EXPERIENCES WITH FOOD
Your intent isn't to eliminate the eating experience from your life. It's to heighten it daily (not just on exceptional experiences)! To do this, you must examine your relationship with food in various situations over the 1-2 weeks. While you may need to dig into the memory bank to answer a few of these questions, try to use present examples as often as possible (we are examining your current trends and patterns, after all). By the way, you'll notice reoccurring questions in each category (important for comparison).
Restaurant Eating
-What defines an enjoyable social dining experience IN A RESTAURANT with friends and family? Are there any particular elements? Do you typically order meals that you never make at home? Type of setting, food, drink, people, environment, etc.? Be specific when describing different scenarios. My example: I love sharing a dining experience in a new (neighborhood-size) restaurant with 3-4 others (6 or more gets too cliquish to me). We order 5-10 dishes and share them while tasting exquisite big red wines. No dessert is necessary to complete my experience.
-Do you have a typical eating routine in these experiences? If so, what? For example, Mama needs her Old Fashioned before the steak and compound butter hit the table :) (There goes Mama and her Old Fashioneds again!) Sidenote: My great-grandmother (Nani) always drank a Manhatten before dinner with my great-grandfather.
At-Home Dinner Party Eating
-What defines an enjoyable social dining experience with friends and family at home? Do you serve appetizers or other dishes you typically don't do day-to-day? Are there any particular elements? Types of setting, food, drink, people, environment, etc.?
-Do you have a typical eating routine in these experiences? If so, what?
Vacation Eating
-What defines an enjoyable social dining experience with friends and family ON VACATION? Are there any particular elements? Types of setting, food, drink, people, environment, etc.?
-Do you have a typical eating routine in these experiences? If so, what? For example, if I'm near water, I'll order fish or seafood for many of my meals.
Day-to-Day Eating
-What defines an enjoyable eating experience DAY-TO-DAY? Are there any particular elements? Type of setting, food, drink, people, environment, etc.?
-Do you have a typical eating routine in these experiences? If so, what? What determines the type of experience you create? My example: If my work schedule bleeds into the evening, the prep time for a meal will diminish exponentially.
In-the-Office/At-the-Laptop Eating
-What defines an enjoyable eating experience while working IN THE OFFICE or AT THE LAPTOP? And, yes, I said enjoyable. What would an enjoyable eating experience look like while professionally multi-tasking? Are there any particular elements? Type of setting, food, drink, people, environment, etc.?
-Do you have a typical eating routine in these experiences? If so, what? What determines the type of experience you create? For example, my meals are in a Pyrex dish beside my laptop so I can mindlessly pour my veggie mix into my mouth. Insert a trough joke here.
When-I'm-Stressed/Tired Eating
-What do you tend to grab when you're stressed or tired?
-How do your portions vary when you're stressed or tired?
Eating with Particular People
-Do you tend to eat differently with different people? If so, describe the differences. For example, I’ll eat more plant-based options with my friend Craig than with my buddy Jeff. I may consume more alcohol with Stu than I would with Erik.
Michael Moody, author and personal trainer in Denver
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!
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).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
Weight Loss Plan Recap: The Game Plan / Immersive Experience
“Create a business plan for your life and you’ll find a clear direction on your path.”
Your New Beginning
I know what you're thinking - "Uh-oh, here's Michael with all his words again. Words, words, words, etc., etc., nutrition this, nutrition that." Believe it or not, this email is a quick reference guide. Most importantly, it will steer our following activities to rewire a new optimal you! Please review it carefully, and then we'll discuss it. If you need motivation, check out The Evolution of My Personal Diet! Don't forget to review the quick resource guide at the bottom!
A side note: A diet full of vegetables has evolved from the typical side dish of asparagus next to your piece of Midwestern steak and the salad served in the local diner before the main course. Any pivot out of your status quo/routine may feel uncomfortable, and you may also feel uncertain and frustrated. As a former player in the restaurant industry and a long-time food and drink enthusiast, I assure you that the plant options are now overwhelming with flavor and bursting with creativity. I'm not asking you to jump in 100% for your health. A pivot of 20% may offer incredible dividends, too. Be a researcher and seek out the best of what's out there (just as you may have done with your traditional meat preparations, soups, and stews).
PART 1: ESTABLISH THE WEIGHT LOSS GAME PLAN
Here's our adaptable game plan for your diet over the next 4 weeks. Please note that many of the phases will overlap.
PHASE 1: Assessing the trends and patterns of you (Week 1)
Complete the 3-day diet log
Experiment with several quick and easy dietary changes/pivots
Complete the taste and texture profile
Complete the emotional association assessment
Complete the situational assessment of food choices (e.g., social settings versus when stressed)
PHASE 2: Laying the foundation of eating (Weeks 1/2)
Establish the dietary anchors based on your "needs" (the "wants" come later)
Introduce the principles of diet and the science behind digestion and absorption, as well as your biological clock and circadian rhythm
Highlight Fuhrman concepts and principles that relate to your dietary approach.
PHASE 3: Testing (Weeks 2/3)
Reframe anchors into a pyramid (not your parent's food pyramid)
Introduction of the 10 phases of dietary change and reassessment every 2 weeks (or sooner) based on progress
Introduction of self-assessment/fostering dietary awareness
Introduction of several meal plans
PHASE 4: Creating a New Normal (Weeks 3/4)
Create a base meal plan from our observations, tests, books, and many, many resources
Assess the meal plan every 2 weeks
Your weight loss path in Denver should begin with a clear vision of your next step. / Photo: RF._.Studio
PART 2: IMMERSE YOURSELF
We're building a new normal, and it’s time to pull from multiple resources and hold ourselves accountable. Joining vegan, plant-based, and fitness-related social media groups has added another layer of motivation and accountability. I'm more likely to choose a healthier plate because I take a photo and share it with the world.
I'm also likelier to maintain a healthier mindset when consistently reading self-improvement and nutrition books. At times, these books are feeding me new information, but the real value is the reminder and the mental structure I maintain while digging in daily. My crazy mind, when tamed, is an incredible force that amplifies the enjoyment of experiences. It drives my endeavors. It could also be a wild beast if not contained. Think about how you want to tame your inner beast.
RESOURCES TO CREATE AN IMMERSIVE DIETARY EXPERIENCE
Indulge in these resources. You'll likely stick to your path if you immerse yourself in the content and lifestyle!
Cooking Websites: Cookie and Kate, The Minimalist Baker, Rainbow Plant Life
Eat for Life book: If you need science to back up my thoughts on nutrition.
End of Dieting book: Breakdown on nutrition, meal plans, and recipes in the back.
Tools of Titans book: If you want to learn about the habits of successful people from different industries. It might help to see other habits people use to reach their goals.
Redefine Yourself book: Hahahahahaha.....how did this get on the list? It's a simple guide to help you steer reflection and refine your awareness, acceptance, and adaptation cycle. That's why!
Listen to "The Elements of Being" podcast episode #10 with Dr. Fuhrman: If you find yourself saying, "Hogwash," you may want to explore why. Do you wish to change or continue your same habits because they're familiar and more accessible, though less comfortable?
Cookie and Kate Cookbook (vegan and vegetarian options)
The Minimalist Baker Cookbook (vegan and vegetarian options)
The Game Changers documentary: The documentary dispels the common misconceptions about nutrition through the lens of the active person. I must emphasize an important point: The principles apply to males and FEMALES.
What the Health documentary: An excellent documentary that demonstrates the compromised nutritional influences on our lives and the power of a plant-based approach.
Whole-Food-Plant-Based-Diet.com Facebook Group: People posting food pictures, recipes, and inspirational stories.
Chicago Vegans Facebook Group: More people post food pictures, recipes, and inspirational stories.
Train with Michael Moody Fitness!!! Another shameful plug, yes.
Time to eat with intent!
Time to plant the seed for a new approach to weight loss. // Photo by Ella Olsson
Michael Moody, author and personal trainer in Denver
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!
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).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
Test Exercise Program: Legs/Shoulders/Core (30-40 Minutes)
Perform the exercises in this order. Note the descriptions next to each exercise (e.g., position of the bench or cables) and perform 12-15 reps for every exercise. Also, perform 12-15 reps on each arm if you’re performing a single-arm exercise. Don’t forget to answer the questions in the “Assessment Section” after your workout.
EXERCISE CIRCUIT 1
1st: Stationary squat with arms raised in a V shape
2nd: Plank with your feet on a bench (30 seconds)
3rd: Cable chopper with a step (same side)
60-second break
4th: Squat with alternating lateral step and dumbbell hammer
5th: Alternating straight arm raise to the ceiling from the pushup position (30 seconds)
6th: Mountain climbers (30 seconds)
60-second break
7th: Squat from a seat with your hands behind your head (don’t round your back)
8th: Dumbbell shoulder press
9th: 60-second jump rope, Stairmaster, or bike
60-second break
10th: Single leg squat while holding a bar (keep your torso squared)
11th: Prone shoulder raise on a bench
12th: Mountain climbers with a twist (30 seconds)
60-second break
Stretch your body to new boundaries with a Denver personal trainer! / Photo: Dinielle De Veyra
EXERCISE CIRCUIT 2
1st: Walking lunge with straight arm rotation (rotate arms until they’re above the knee in front)
2nd: Deadlift, dumbbell hammer curl, and dumbbell shoulder press (1 fluid movement)
3rd: Cable chopper with a step (alternating sides)
60-second break
4th: Step-up with a medicine ball at your chest
5th: Squat with a dumbbell shoulder press
6th: Mountain climbers (30 seconds)
60-second break
7th: Backwards lunge with dumbbell curl
8th: Kneeling dumbbell shoulder raise in front of armpits (thumbs up)
9th: 60-second jump rope, Stairmaster, or bike
60-second break
10th: Step-up and backwards lunge with dumbbells at your side
11th: 1 arm shoulder press on a seat
12th: Mountain climbers with a twist (30 seconds)
60-second break
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which back and chest exercises would you swap out?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include an even ratio of back and chest exercises instead?
Michael Moody, author and personal trainer in Denver
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!
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).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which Michael gives to all of his clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
Test Exercise Program: Back/Triceps/Core (30-40 Minutes)
“True physical success begins with observation and reflection.”
Perform the exercises in this order. Note the descriptions next to each exercise (e.g., position of the bench or cables) and perform 12-15 reps for every exercise. Also, perform 12-15 reps on each arm if you perform a single-arm exercise. Don’t forget to answer the questions in the “Assessment Section” after your workout.
EXERCISE CIRCUIT 1
1st: Wide grip pulldown with a slight slant back or Assisted wide grip pull-up machine
2nd: Tricep cable pushdown with a bar
3rd: Plank on your elbows with alternating arm reach (45 seconds)
60-second break
4th: Wide grip pulldown with a slight slant back or Assisted wide grip pull-up machine
5th: Tricep cable pushdown with a curved bar
6th: Plank on your elbows with alternating arm reach and toes on medicine balls (45 seconds)
60-second break
7th: Wide grip pulldown kneeling on a Bosu or sitting on a stability ball or Assisted wide grip pull-up machine
8th: Tricep cable pushdown with a straight bar
9th: Squat and twist with the medicine ball at your chest (45 seconds)
60-second break
10th: 1 arm cable lateral pulldown
11th: 1-arm cable pushdown with a handle
12th: Plank with elbows on the floor and feet on the bench (45 seconds)
60-second break
Be creative when trying to perform a pull-up during your fitness session! / Photo: Jonathan Borba
EXERCISE CIRCUIT 2
1st: Wide grip cable row (knee height)
2nd: Tricep dumbbell kickback on the bench
3rd: 60-seconds on the Stairmaster or jump rope
60-second break
4th: Wide grip cable row with squat (hip height)
5th: Tricep dumbbell kickback on the bench with a wrist twist
6th: 60-seconds on the Stairmaster or jump rope
60-second break
7th: Close grip cable row seated on a stability ball (chest height)
8th: Pushup with your feet on the bench
9th: 60-seconds on the Stairmaster or jump rope
60-second break
10th: 1 arm cable bow and arrow (chest height, row with a step back)
11th: Tricep dumbbell kickback on the bench
12th: 60-seconds on the Stairmaster or jump rope
60-second break
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which back and chest exercises would you swap out?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include an even ratio of back and chest exercises instead?
Michael Moody, author and personal trainer in Denver
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!
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).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which Michael gives to all of his clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
Test Exercise Program: Chest Presses/Back Rows/Chest Flyes
“Become a human scientist and rediscover your physical self.”
Perform the exercises in this order. Note the descriptions next to each exercise (e.g., the position of the bench or cables) and perform 12 reps for every exercise. Also, perform 12 reps on each arm if you’re performing a single-arm exercise. Don’t forget to answer the questions in the “Assessment Section” after your workout.
1st: Dumbbell Chest press on a flat bench
2nd: 2-arm cable back row (close grip handle/facing machine: position cable at chest height and pull your elbows past your sides)
3rd: Cable chest flyes (facing away from the machine: position cable at chest height and fly your straight arms in front of the chest)
-Now perform ten standard pushups before jumping on the Stairmaster for 60 seconds.
60-second break
4th: Dumbbell Chest press on an incline bench
5th: 2-arm cable back row with a squat (wide handle/facing machine: position cable at shoulder height and pull your elbows past your sides)
6th: Cable chest flyes with an alternating lunge (facing away from machine: position cable at shoulder height and fly your straight arms downward…just below the chest)
Now perform 10 pushups with your feet on the bench before jumping on the Stairmaster for 60 seconds.
60-second break
7th: Dumbbell Chest press on a flat bench with elevated feet and knees
8th: 1-arm cable back row (facing machine: position cable at chest height and pull your elbows past your sides)
9th: Cable chest flyes (facing away from the machine: position cable at chest height and fly your straight arms in front of the chest)
-Now perform ten pushups with your right foot on the bench before jumping on the Stairmaster for 60 seconds.
60-second break
10th: 1-arm cable chest press with a lunge
11th: 1-arm cable back row (facing machine: position cable at shoulder height and pull your elbows past your sides)
12th: Cable chest flyes with a squat (facing away from the machine: position cable at shoulder height and fly your straight arms downward…just below the chest)
-Now perform ten pushups with your left foot on the bench before jumping on the Stairmaster for 60 seconds.
60-second break
13th: Dumbbell Chest press on a flat bench
14th: 2-arm cable back row with single leg squat (wide handle/facing machine: position cable at knee height and pull your elbows past your sides)
15th: Dumbbell chest flyes (facing away from the machine: position cable at chest height and fly your straight arms in front of the chest)
-Now perform ten standard pushups before jumping on the Stairmaster for 60 seconds.
Time for a nap!
It might be dry in Denver, but it doesn’t mean you won’t sweat with this fitness program! / Photo: Cottonbro
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which back and chest exercises would you swap out?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include an even ratio of back and chest exercises instead?
Michael Moody, author and personal trainer in Denver
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!
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).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which Michael gives to all of his clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
Weight Loss Plan Week 1: A Fresh Start to Optimal Health (and a Flat Waistline)
“Your tiny efforts each day will have a cumulative effect on your optimal health. ”
Starting Your Journey
For the next four weeks, you'll review several nutrition-focused articles to help you achieve your health goals (always check your spam). They are the essential supplements to Dr. Fuhrman's book End of Dieting! As you read the book, you might say "This guy is nuts....there's no way I can follow this plan!". Remember our main goal: To understand how we can operate optimally. We'll learn what our body truly needs and then we'll determine what we can get away with (our body's sensitivity to different foods). If you're patient and don't mind experimenting with your diet a bit, you'll definitely lose weight and improve your health and the way you feel every day!
When you start the next section of the plan, 1. Read the article, and 2. Complete the "Human Scientist Activities" section at the end (if you haven't already). While the homework is never required, it is always expected :) Let's be honest, though, you're an adult, and I can't make you do anything you don't want to. But.......Let's figure this out together if you've been frustrated with your poor health or feelings. Become a human scientist! The more I know about you, the better. Make the next four weeks life-changing! Do the work!
Alright....you're about to be brainwashed slowly..... give in (your body will thank you!). Here is an introduction to Dr. Fuhrman’s approach. We’ll figure out what you can get away with later!
The Nutritarian Diet
Achieve sustainable weight loss, optimal health, and enhanced longevity by fueling your body with delicious, high-nutrient foods.
The most essential life skill is to learn how to take the best care of ourselves—nutritionally, physically, and emotionally—and that is what the Nutritarian diet is all about. Joel Fuhrman, M.D., a board-certified family physician with over 25 years of experience practicing nutritional medicine, has created an eating plan that incorporates the latest advances in nutritional science to empower you to reach your ideal weight and reverse chronic diseases, such as heart disease, diabetes, auto-immune diseases, migraines and even early stages of some cancers.
Dr. Fuhrman coined the term “Nutritarian” to describe a diet that is nutrient-dense and plant-rich and includes anti-cancer superfoods, which also facilitate weight loss. These foods supply both the right amount of macronutrients (protein, fat, and carbohydrates) and the vital micronutrients (vitamins, phytochemicals and minerals) that unleash the body’s incredible power to heal itself and slow the aging process, giving the body renewed vitality.
Who doesn’t love a little color on their whole food plant-based plate?? / Photo: Karolina Grabowska
Benefits of the Nutritarian Diet
No more calorie counting
No more feeling hungry between meals
Eating delicious, satisfying foods that have anti-cancer properties
Reversing heart disease, diabetes, and most autoimmune diseases
Detoxifying your body and overcoming food cravings
Feeling great and enjoying increased energy
The Nutritarian diet uses no gimmicks or fads. There’s no yo-yo dieting. You’ll achieve your ideal weight while maintaining excellent muscle and bone mass for the rest of your life. This will pay incredible dividends in your life, and in the lives of those you love.
Reverse Disease
Harness your body’s tremendous power to heal itself through proper nutrition. You don’t have to live with a debilitating, chronic disease—the Nutritarian diet allows you to take control of your health destiny through superior nutrition. You’ll eat a nutrient-dense, plant-rich diet of vegetables, fruit, beans, nuts, and seeds, with the option of including a small amount of animal products.
Designed to Heal
The Nutritarian diet is designed to help you reach your ideal weight as your body heals. And, as your body and palate adjust to the Nutritarian eating style, you’ll lose your cravings for unhealthy and disease-promoting foods such as sugar, salt, white flour, oil, and processed foods.
By following the Nutritarian eating style, you will:
-Feel your energy levels soar as you detox from unhealthful, addictive foods
-Reverse high blood pressure, high cholesterol, headaches, indigestion, acne, asthma and chronic fatigue syndrome
-Protect yourself against heart disease, stroke, dementia, osteoporosis and cancer
-Don’t assume that excellent health and ideal weight result from genetics or luck. The reality is that our health is largely tied to our dietary choices. The Nutritarian diet can help you achieve optimal health.
Refilling your plant-based baskets with a new plan!! // Photo by Sarah Chai
Lose Body Fat
Achieve sustainable body fat loss while enjoying delicious and nourishing foods. Conventional diets force you to count calories and live in constant deprivation. The Nutritarian diet is a game-changer: it’s the only diet designed to help you lose weight as you eat larger quantities of nutrient-dense, plant-rich (and delicious) foods. You’ll feel satisfied and more invigorated as the weight drops off, your overall health improves, and your energy levels increase.
Your Journey Begins Here
Based on the latest scientific literature and his own experience helping thousands of people successfully recover their health and transform their lives, Dr. Fuhrman designed this program, which:
Does not involve any calorie counting
Does not require consuming a completely vegan or vegetarian diet
Is instrumental in reversing many chronic health problems
Provides the key to overcoming food addiction
Puts an end to “yo-yo” dieting and the health dangers that go along with it
Outlines a diet plan with foods that you will come to prefer
Helps you feel and look younger
Helps protect against certain types of cancer
May add healthy years to your life
When you follow the Nutritarian diet, you can eat until you feel satisfied, and over time, your appetite for empty-calorie foods will decrease. You’ll feel great and give your body the tools to fight and reverse chronic disease.
A little garlic will heightened your culinary experience. / Photo: Karolina Grabowska
Activity Section
It's time to focus on the trends and patterns of you! With this being said, I need a little data:
1. Journal: Please complete three days of a food journal. Write down what you ate with the time and general amounts (no calories). Be honest- I won't judge! I want to help you find the proper substitutes or modify them wherever needed.
2. Goals: I'm asking you to email three specific goals to increase accountability. Always keep last month's goals in mind. Did you reach your goals? Why or why not? What would you have done differently? Were the goals realistic?
Please take two minutes to respond to this; it will guide your programs and behaviors for the next four weeks. The more specific, the better. The greater the focus for you, the more likely you'll reach your larger goals.
Dietary Goal: 1 soda per week, 4 glasses of wine per week, 1 cheat meal per week, 50% veggies with every meal, etc.
Fitness Goal: 4 days of exercise, walk 12,000 steps per day, perform a perfect lunge, perform a pullup, etc.
Life Goal: Don't work over the weekend, Take a breath whenever I'm stressed, Spend more time with my spouse, etc.
Michael Moody, author and personal trainer in Denver
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!
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).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
A List of My Intents for 2021 (Perhaps a Template for Yours)
“Now is the time to redefine your principles and live with a new intent. Your choices for a new physical being will not only benefit your long-term health but will simultaneously contribute to a sustainable natural environment and less dependence on healthcare. Your new identity will serve means beyond your imagination, including the preservation of your legacy and impact on society. The cumulative effect of all of our habits steers a new social consciousness with this model of comprehensive health.”
In 2020, our will was challenged, as well as the habits and routines that defined our lives up to that point. The pandemic, social unrest, and election friction certainly shook the best of our physical, emotional, and mental selves in different ways. Like in past years, I take this time to reflect on the prior 12 months, adopt new mental software (habits, perspectives, and patterns of thinking), and reboot. As my best friend Craig mentioned in May, this historic period is what we've been preparing for over the last decade: The steps to improve physical health. The steps to manage stress effectively. The steps to adapt effectively and efficiently. Having been tested, it's time to reexamine my adaptability and the protocol needed to move forward with my best self. I challenge you to pledge the same.
Although the popular approach is to list desired behaviors and actions first, the most critical step (and the first) is identifying the principles that steer my behavior. All behaviors and perspectives extend from this moral/ethical/philosophical base. Although I don't expect to live perfectly and follow every principle and intent to a "T," they will certainly steer my conscious and unconscious daily. It is my "business plan" for the new "fiscal year" of my personal life. For example, I encourage you to review this plan below and formulate your approach within a similar template.
Please remember that "living" always requires effort, and interaction is the root of all being. The universe is truly interconnected, and true isolation is non-existent. My presence, actions, and movements....all affect my environment and other living things. Although the following intents serve my selfish needs, they also serve a good beyond myself (e.g., being there for my family for years to come, protecting our natural environment, depending less on healthcare, contributing to empathetic and compassionate energy in the community, etc.). All of us can curate a better world with the same intent.
Principles
Define a life serving my needs and contributing to society and humanity's greater good.
Act and think with a baseline of empathy, compassion, and kindness.
Seek understanding of myself and others before judgment.
Choose the most appropriate path despite the effort or personal sacrifice.
Celebrate equality and diversity of living things and perspectives.
Yoga has many benefits and there’s any better of a time to reach for new lengths / Photo: verywellhealth.com
Area 1: My Physical Health Intentions
My Workout Intent
Goals: Increase muscle and cardio endurance by 15% and integrate movements that support my next 40 years (including those that improve posture and range of motion). Vary the demand on the body through different equipment each workout day (Bodyweight, Cables, Bands, Machines, and Dumbbells). Minimize my dependence on healthcare needs through active movements and proper diet.
Monday
30-minute Strength Endurance Circuit Session and 30-minute Peloton Ride
Circuit Equipment: Bodyweight and Dumbbells
Circuit Muscle Focus: Chest, Back, Legs
Tuesday
30-minute Strength Endurance Circuit Session and 30-minute Restorative Yoga Session
Circuit Equipment: Bodyweight and Bands
Circuit Muscle Focus: Arms, Core, Legs
Wednesday
30-minute Strength Endurance Circuit Session and 30-minute Peloton Ride
Circuit Equipment: Bodyweight and Cables
Circuit Muscle Focus: Chest, Back, Legs
Thursday
30-minute Strength Endurance Circuit Session and 15-minute Stairmaster Climb
Circuit Equipment: Mix of Bodyweight, Cables, Bands, Machines, and Dumbbells
Circuit Muscle Focus: Total Body
Friday
30-minute Restorative Yoga Session and 15-minute Stairmaster Climb
Every Day
Two sets of 30-second Planks and two sets of Perfect Pushups, 14-20k steps per weekday
My Recovery Intent
Goals: Sleep 7.5-8 hours every night and rest from workouts on Saturdays and Sundays.
My Dietary Intent
Goals: To minimize inflammation and fluctuating blood sugar levels that result from dietary choices.
Meal Substance
21 out of 25 meals per week are free of dairy, oil, meat, and refined sugars.
Minimize the consumption of anything processed (including vegan and vegetarian products....choose whole food plant-based options as often as possible).
3/4 of every meal must be plant-based.
Whole food plant-based tacos??? Yes, please!!!
Area 2: My Emotional and Mental Health Intentions
My Reflection Intent
Goal: Complete 1 line in my journal daily (One Line A Day: A Five-Year Memory Book).
My Relationship Intent
Goals: Foster positive relationships that support and enhance my life.
As a Parent/Husband
Make myself more emotionally available with the removal of electronic devices during interactions. Allow at least 1 hour of connection with Sammy and Preston.
With Friends/Family
Engage in more meaningful conversations with friends and family. Foster new relationships with people who embody empathy, compassion, and kindness as a foundation for their behaviors and perspectives.
My Attention Intention
Goals: Refrain from checking social media on my phone and only checking social media twice daily on my desktop.
Cruise America: I’ve always wanted to rent an RV to see the national parks in the United States. With a new focus on the environment, I hope my son’s son will be able to do the same!!!
Area 3: My Environment Preservation Intentions
Goals: To reduce my carbon footprint and steer a new conscience about the environment.
Whole Food Plant-Based Diet
-Aim for a 90% plant-based diet (at least 75% will be whole food plant-based). Remind me that the most effective action any individual can take is to influence global warming and preserve our environment.
Waste
-Minimize the use of Ziploc bags and any single-use plastics.
Community
-Plant five trees within one block of our home.
-Organize neighborhood cleanup in May again.
Advocacy
-Dedicate at least five podcast episodes to the environment and plant-based advocacy.
Our civic duty is necessary for the preservation of our communities. / Photo: Toronto.com
Area 4: My Civic Duty Intentions
Goals: To organize community events to connect neighbors.
Events
Organize community 3-5 events in 2021.
Advocacy
Dedicate at least 5 podcast episodes to the psychology surrounding political and social issues.
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!
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
Why 'Follow Your Dreams' May Be the Worst Advice You Ever Heard
"'Follow your dreams.' It's impossible to do without self-knowledge, what takes years. You discover your 'dream' (or sense of purpose) in the very act of walking the path, which is guided by equal parts choice and chance." Maria Popova's response to Tim Ferriss's question regarding the worst advice she ever heard in the book Tools of Titans.
WHAT ARE YOUR DREAMS BASED ON
'Follow your dreams.' You've probably heard this advice as often as I did growing up. Indeed, the most common words of inspiration given to a youngster are seen in coffee table books and wall art. What does it mean, and how seriously should we consider this advice? Do you know?
As a psychology student for the last 20 years, I've learned one crucial thing: Most people aren't aware of themselves (or the influences on their thinking). I fell into this category for a long time, and it's taken much effort to recognize and understand the trends and patterns of me....including my dreams. I'd love to believe that my dreams were an inspirational inner voice that always had my best interest in mind and guided me with knowledge and understanding beyond my being.
Unfortunately, and fortunately, they most likely resulted from environmental influences, interactions, emotional interpretations, and unconscious cues from my history. Sometimes, my dreams reflected insecurities and fears that plagued my unconscious or disorientated interpretation of the day’s events. Often, they reflected on a film I watched that day or an emotion I recently experienced. While I recognized the symbolism of those dreams, I also understand how easily misleading they can be.
THE INTERPRETATION OF YOUR DREAMS
You may not be any different. Have you observed your physical, mental, and emotional self? Have you ever observed your trends and patterns? Have you identified the underlying influences on your behavior (i.e., fears and insecurities)? Have you ever examined the underlying influences on your dreams? If you're like most people, you will say "No." Would you follow any other prompt or cue like a dream with so many unanswered questions?
Don't forget that, at times, your dreams are also completely ridiculous and nonsensical. You may disregard those dreams, but it doesn't mean you should follow your dream just because it possesses a sensible, relatable narrative that seems like the truth about your path. As Maria points out, we learn about our true selves and what's best for us by walking the path and interacting with people and the world. If you don't know what you want to do next, be curious instead of following your dreams initially. Find invigoration and direction through the collision of your being and experiences in different environments with different people and see how it manifests later. Maybe at some point, you can consider the prompt of your dreams or your gut instinct. Be sure to understand yourself first, though, indeed.
YOU'RE A LEADER NOT A FOLLOWER
Also, the simple act of following infers that you are not leading. It is an unconscious nudge to wait for a sign to help you make lifelong personal and professional decisions without sound evidence. Do you want only to follow something that can be interpreted differently? Let's be honest. Most of our interpretations aren't 100% accurate and often are self-serving depending on the influences (which isn’t always a bad thing when it comes to survival but should be recognized). Why not follow the mantra ‘Create the life you want’?
While I always love words of inspiration, you may want to reconsider how sound the advice might be. No path is as easy as following your dreams.
PERSONAL TRAINER WISDOM
Whether you believe that your dreams result from your personal history or a spiritual push, you can’t argue with the importance of self-awareness. Whatever cue you receive, you should still examine the path you walked and the ground you stand on. Your assessment may provide the direction you need.
Photo Credit:
Thefinancialdiet .com–Should you follow your dreams?
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!
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
My Advice to a Friend’s Frustrations While Trying to Lose Weight (And Why it Worked)
Recently, a friend reached out about his frustrations with losing weight. Here is my advice. It might help you overcome the weight loss wall you’ve hit, too.
MY ADVICE TO A FRIEND
Hey! Thanks for the specific notes and questions! It says a lot about your dedication to this process.
Losing weight is a complicated goal. It is a constant battle with your needs and wants. No matter how hard you try...you will compare everything to your long-term eating habits and what you want. This makes change very challenging. You've already established a foundation on autopilot that is comfortable and free of deciding or testing (even though it hasn't helped you reach your goal). No wonder you may be more likely to talk yourself out of the new food than figure out how to integrate it into your diet. Unfortunately, you may spend a lifetime of dietary cycles and weight fluctuations to protect what you love the most (which I understand firsthand).
If you follow the guidelines in the article How to Lose Weight Without Exercise, “ you will....absolutely....without a doubt....achieve your weight loss goal number. Surprisingly, it can be achieved without killing yourself in the gym. Other people would instead never attempt this approach for reasons that make sense: It is a drastic contrast from their norms (as mentioned above). They have to revise their social lifestyle (to a degree not as great as most people think) and their decision-making process, conduct necessary check-ins on their health, etc. It's a lot of work (in the beginning). However, once you set your new normal on autopilot, it no longer works automatically (similar to your food interests now). You're building a new physical and emotional relationship with your food.
Your questions are fair, and you deserve an extensive, comprehensive answer. At this point, I've reframed the answers in many different ways. Nothing will explain them more thoroughly than Dr. Fuhrman's book End of Dieting. I highly recommend reading the first 180 pages of this book this weekend. If you need a copy, I have an extra one for you!
Never forget that usually, the one thing you're avoiding doing is probably the one you need to do the most. You can exercise 2 hours per day, seven days per week, but it will still be avoiding the dietary change you probably need to make. Eventually, you should figure out what you can get away with (drinking beer, restaurant dinners, etc.). Right now, though, you should figure out how you should eat. And if you read the book and begin disqualifying the claims, you should consider where those opinions stem from. Are they threatening your current habits? Would you rather believe a theory closer to your wants?
This isn't an easy road, and I have the most respect for you hitting it dead on! Let's reach that number! Let's make this happen!
Personal Trainer Wisdom: When Tom (name changed) initially emailed me about his recent frustrations with the weight loss process, his pain, anguish, and frustration bled through each of his written words. He battled two cycles of losing 9 lbs and gaining it back in the following months. At the time of the email, Tom had again reached his highest weight. You can imagine the emotional ups and downs for him during that time. While it appears that Tom failed over the last year, it revealed a mindset and habits that led to these patterns. It is valuable information for a long-term change. It also showed that he is persistent and can set boundaries…even though these aren't ideal right now for his health.
I wish I could say that weight loss is as easy as commonly advertised. No matter what any plant-based personal trainer, advertisement, or “weight loss professional” tells you, it REQUIRES a mental, emotional, and physical approach. While it may seem daunting, it could be the push to learn about yourself genuinely. It’s time to think about the advice above. Update: Tom has lost 12.5 lbs with consistency, patience, and persistence since my email response.
Photo Credit:
Health US News .com–What will cause a change on your scale?
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!
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
PERSONAL TRAINER BLOG
3 Nonverbal Gestures that Will Change Your Romantic Relationship Forever
Have you ever considered the mixed messages you send your partner during a conversation? Your nonverbal gestures could be sending a message you didn’t intend. Make these three simple changes and redefine how you communicate in a romantic relationship.
KEEP YOUR HANDS FOLDED IN FRONT OR YOUR ARMS ON YOUR SIDE
Personal Trainer Wisdom: Have you ever been in an argument while keeping your hands folded in front of you? Probably not. If you’re like most people, you become animated when upset: Arms flailing, convulsive head ticks, and a blend of sitting, standing, and fidgeting. Does this reaction typically help the situation? The answer is never yes.
Whether you intend to or not, your reaction probably makes your partner feel defensive (which could filter the message you’re trying to communicate). The biggest threat: Your hands! During your following conversation with your partner, move your arms and watch his eyes follow your hands. He’s worried about your hands and what they’ll do next (something to compromise his safety???)! It’s a protective instinct (like a warrior), and it places him in a defensive mode (even if it’s only unconscious).
Even if your nonverbal gestures aren’t an interpretative dance of the devil, placing your hands on your hips or folding your arms might also reflect discontent, anger, disgust, and boredom. Shame on you if this is your intent, and save the show for the stage. Most likely, you’re doing this unconsciously and don’t realize the effect of your nonverbal gestures.
Perform a check-in during your conversations. Ask yourself: What message are you sending with your physical position or reactions? You can offer your attention without expressing confrontational mannerisms. Try sitting with your hands folded in front of you (shows patience and attentive listening) or standing with your arms on your side (a non-combative stance). Communication in a relationship requires trust and security. Don’t undermine this safe zone and muddle your message with nonverbal gestures you didn’t intend.
FACE YOUR PARTNER WITH YOUR SHOULDERS SQUARED
Personal Trainer Wisdom: Similar to the placement of your hands and arms, your hips could tell a different nonverbal story. When you turn your body away from your partner, you could signal that you’re about to run away (which could be true) or fight her in a martial arts match. Most importantly, you’re not showing your vulnerability with the display of your whole torso (think opening yourself to someone instead of closing yourself off). Make your partner believe that she’s safe during this conversation and that you’re fully interested in what she says. Keep your hips parallel to her hips and square your shoulders upright.
LOOK YOUR PARTNER IN THE EYES WHILE SPEAKING AND LISTENING (ASSUMING YOU LISTEN :) )
Personal Trainer Wisdom: Nothing shows more respect to another human being (and dog) than looking at them in the eyes during a conversation. It’s another sign of attentiveness and respect. Most people find this nonverbal gesture challenging because they feel inferior or intimidated by the other person. I often look away to find a thought (as if I could picture the word I’m grasping for in my mind). Your reason may not be out of disrespect to the other person, either.
Nevertheless, it is the most regarded in any personal or professional setting. Your eye contact says, “I respect you…I’m listening to you,” is an essential nonverbal message when building intimacy in any relationship. Practice and stop overthinking.
Photo Credit:
Alberto Bogo – Is your body conveying a different message to your partner?
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!
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here…..You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
The 1 Article that Will Make You Rethink Your Day-to-Day Approach
No commentary on life, living, and pursuing goals has influenced me more than what you’re about to read here (or see). Invest in this moment and read this post from start to finish…it will make you rethink your day-to-day approach and how you approach goals (especially since the speaker committed suicide three years later). I’ve included the full transcript of David Foster Wallace’s commencement speech, “This is Water.”
TRANSCRIPTION OF THE 2005 KENYON COMMENCEMENT ADDRESS WRITTEN AND DELIVERED BY DAVID FOSTER WALLACE (MAY 21, 2005)
(If anybody feels like perspiring [cough], I'd advise you to go ahead, because I'm sure going to. In fact I'm gonna [mumbles while pulling up his gown and taking out a handkerchief from his pocket].) Greetings ["parents"?] and congratulations to Kenyon's graduating class of 2005. There are these two young fish swimming along and they happen to meet an older fish swimming the other way, who nods at them and says "Morning, boys. How's the water?" And the two young fish swim on for a bit, and then eventually one of them looks over at the other and goes "What the hell is water?"
This is a standard requirement of US commencement speeches, the deployment of didactic little parable-ish stories. The story ["thing"] turns out to be one of the better, less bullshitty conventions of the genre, but if you're worried that I plan to present myself here as the wise, older fish explaining what water is to you younger fish, please don't be. I am not the wise old fish. The point of the fish story is merely that the most obvious, important realities are often the ones that are hardest to see and talk about. Stated as an English sentence, of course, this is just a banal platitude, but the fact is that in the day to day trenches of adult existence, banal platitudes can have a life or death importance, or so I wish to suggest to you on this dry and lovely morning.
Of course the main requirement of speeches like this is that I'm supposed to talk about your liberal arts education's meaning, to try to explain why the degree you are about to receive has actual human value instead of just a material payoff. So let's talk about the single most pervasive cliché in the commencement speech genre, which is that a liberal arts education is not so much about filling you up with knowledge as it is about quote teaching you how to think. If you're like me as a student, you've never liked hearing this, and you tend to feel a bit insulted by the claim that you needed anybody to teach you how to think, since the fact that you even got admitted to a college this good seems like proof that you already know how to think. But I'm going to posit to you that the liberal arts cliché turns out not to be insulting at all, because the really significant education in thinking that we're supposed to get in a place like this isn't really about the capacity to think, but rather about the choice of what to think about. If your total freedom of choice regarding what to think about seems too obvious to waste time discussing, I'd ask you to think about fish and water, and to bracket for just a few minutes your skepticism about the value of the totally obvious.
Here's another didactic little story. There are these two guys sitting together in a bar in the remote Alaskan wilderness. One of the guys is religious, the other is an atheist, and the two are arguing about the existence of God with that special intensity that comes after about the fourth beer. And the atheist says: "Look, it's not like I don't have actual reasons for not believing in God. It's not like I haven't ever experimented with the whole God and prayer thing. Just last month I got caught away from the camp in that terrible blizzard, and I was totally lost and I couldn't see a thing, and it was fifty below, and so I tried it: I fell to my knees in the snow and cried out 'Oh, God, if there is a God, I'm lost in this blizzard, and I'm gonna die if you don't help me.'" And now, in the bar, the religious guy looks at the atheist all puzzled. "Well then you must believe now," he says, "After all, here you are, alive." The atheist just rolls his eyes. "No, man, all that was was a couple Eskimos happened to come wandering by and showed me the way back to camp."
It's easy to run this story through kind of a standard liberal arts analysis: the exact same experience can mean two totally different things to two different people, given those people's two different belief templates and two different ways of constructing meaning from experience. Because we prize tolerance and diversity of belief, nowhere in our liberal arts analysis do we want to claim that one guy's interpretation is true and the other guy's is false or bad. Which is fine, except we also never end up talking about just where these individual templates and beliefs come from. Meaning, where they come from INSIDE the two guys. As if a person's most basic orientation toward the world, and the meaning of his experience were somehow just hard-wired, like height or shoe-size; or automatically absorbed from the culture, like language. As if how we construct meaning were not actually a matter of personal, intentional choice. Plus, there's the whole matter of arrogance. The nonreligious guy is so totally certain in his dismissal of the possibility that the passing Eskimos had anything to do with his prayer for help. True, there are plenty of religious people who seem arrogant and certain of their own interpretations, too. They're probably even more repulsive than atheists, at least to most of us. But religious dogmatists' problem is exactly the same as the story's unbeliever: blind certainty, a close-mindedness that amounts to an imprisonment so total that the prisoner doesn't even know he's locked up.
The point here is that I think this is one part of what teaching me how to think is really supposed to mean. To be just a little less arrogant. To have just a little critical awareness about myself and my certainties. Because a huge percentage of the stuff that I tend to be automatically certain of is, it turns out, totally wrong and deluded. I have learned this the hard way, as I predict you graduates will, too.
Here is just one example of the total wrongness of something I tend to be automatically sure of: everything in my own immediate experience supports my deep belief that I am the absolute center of the universe; the realist, most vivid and important person in existence. We rarely think about this sort of natural, basic self-centeredness because it's so socially repulsive. But it's pretty much the same for all of us. It is our default setting, hard-wired into our boards at birth. Think about it: there is no experience you have had that you are not the absolute center of. The world as you experience it is there in front of YOU or behind YOU, to the left or right of YOU, on YOUR TV or YOUR monitor. And so on. Other people's thoughts and feelings have to be communicated to you somehow, but your own are so immediate, urgent, real.
Please don't worry that I'm getting ready to lecture you about compassion or other-directedness or all the so-called virtues. This is not a matter of virtue. It's a matter of my choosing to do the work of somehow altering or getting free of my natural, hard-wired default setting which is to be deeply and literally self-centered and to see and interpret everything through this lens of self. People who can adjust their natural default setting this way are often described as being "well-adjusted", which I suggest to you is not an accidental term.
Given the triumphant academic setting here, an obvious question is how much of this work of adjusting our default setting involves actual knowledge or intellect. This question gets very tricky. Probably the most dangerous thing about an academic education -- least in my own case -- is that it enables my tendency to over-intellectualize stuff, to get lost in abstract argument inside my head, instead of simply paying attention to what is going on right in front of me, paying attention to what is going on inside me.
As I'm sure you guys know by now, it is extremely difficult to stay alert and attentive, instead of getting hypnotized by the constant monologue inside your own head (may be happening right now). Twenty years after my own graduation, I have come gradually to understand that the liberal arts cliché about teaching you how to think is actually shorthand for a much deeper, more serious idea: learning how to think really means learning how to exercise some control over how and what you think. It means being conscious and aware enough to choose what you pay attention to and to choose how you construct meaning from experience. Because if you cannot exercise this kind of choice in adult life, you will be totally hosed. Think of the old cliché about quote the mind being an excellent servant but a terrible master.
This, like many clichés, so lame and unexciting on the surface, actually expresses a great and terrible truth. It is not the least bit coincidental that adults who commit suicide with firearms almost always shoot themselves in: the head. They shoot the terrible master. And the truth is that most of these suicides are actually dead long before they pull the trigger.
And I submit that this is what the real, no bullshit value of your liberal arts education is supposed to be about: how to keep from going through your comfortable, prosperous, respectable adult life dead, unconscious, a slave to your head and to your natural default setting of being uniquely, completely, imperially alone day in and day out. That may sound like hyperbole, or abstract nonsense. Let's get concrete. The plain fact is that you graduating seniors do not yet have any clue what "day in day out" really means. There happen to be whole, large parts of adult American life that nobody talks about in commencement speeches. One such part involves boredom, routine, and petty frustration. The parents and older folks here will know all too well what I'm talking about.
By way of example, let's say it's an average adult day, and you get up in the morning, go to your challenging, white-collar, college-graduate job, and you work hard for eight or ten hours, and at the end of the day you're tired and somewhat stressed and all you want is to go home and have a good supper and maybe unwind for an hour, and then hit the sack early because, of course, you have to get up the next day and do it all again. But then you remember there's no food at home. You haven't had time to shop this week because of your challenging job, and so now after work you have to get in your car and drive to the supermarket. It's the end of the work day and the traffic is apt to be: very bad. So getting to the store takes way longer than it should, and when you finally get there, the supermarket is very crowded, because of course it's the time of day when all the other people with jobs also try to squeeze in some grocery shopping. And the store is hideously lit and infused with soul-killing muzak or corporate pop and it's pretty much the last place you want to be but you can't just get in and quickly out; you have to wander all over the huge, over-lit store's confusing aisles to find the stuff you want and you have to maneuver your junky cart through all these other tired, hurried people with carts (et cetera, et cetera, cutting stuff out because this is a long ceremony) and eventually you get all your supper supplies, except now it turns out there aren't enough check-out lanes open even though it's the end-of-the-day rush. So the checkout line is incredibly long, which is stupid and infuriating. But you can't take your frustration out on the frantic lady working the register, who is overworked at a job whose daily tedium and meaninglessness surpasses the imagination of any of us here at a prestigious college.
But anyway, you finally get to the checkout line's front, and you pay for your food, and you get told to "Have a nice day" in a voice that is the absolute voice of death. Then you have to take your creepy, flimsy, plastic bags of groceries in your cart with the one crazy wheel that pulls maddeningly to the left, all the way out through the crowded, bumpy, littery parking lot, and then you have to drive all the way home through slow, heavy, SUV-intensive, rush-hour traffic, et cetera et cetera.
Everyone here has done this, of course. But it hasn't yet been part of you graduates' actual life routine, day after week after month after year.
But it will be. And many more dreary, annoying, seemingly meaningless routines besides. But that is not the point. The point is that petty, frustrating crap like this is exactly where the work of choosing is gonna come in. Because the traffic jams and crowded aisles and long checkout lines give me time to think, and if I don't make a conscious decision about how to think and what to pay attention to, I'm gonna be pissed and miserable every time I have to shop. Because my natural default setting is the certainty that situations like this are really all about me. About MY hungriness and MY fatigue and MY desire to just get home, and it's going to seem for all the world like everybody else is just in my way. And who are all these people in my way? And look at how repulsive most of them are, and how stupid and cow-like and dead-eyed and nonhuman they seem in the checkout line, or at how annoying and rude it is that people are talking loudly on cell phones in the middle of the line. And look at how deeply and personally unfair this is.
Or, of course, if I'm in a more socially conscious liberal arts form of my default setting, I can spend time in the end-of-the-day traffic being disgusted about all the huge, stupid, lane-blocking SUV's and Hummers and V-12 pickup trucks, burning their wasteful, selfish, forty-gallon tanks of gas, and I can dwell on the fact that the patriotic or religious bumperstickers always seem to be on the biggest, most disgustingly selfish vehicles, driven by the ugliest [responding here to loud applause] (this is an example of how NOT to think, though) most disgustingly selfish vehicles, driven by the ugliest, most inconsiderate and aggressive drivers. And I can think about how our children's children will despise us for wasting all the future's fuel, and probably screwing up the climate, and how spoiled and stupid and selfish and disgusting we all are, and how modern consumer society just sucks, and so forth and so on. You get the idea. If I choose to think this way in a store and on the freeway, fine. Lots of us do. Except thinking this way tends to be so easy and automatic that it doesn't have to be a choice. It is my natural default setting. It's the automatic way that I experience the boring, frustrating, crowded parts of adult life when I'm operating on the automatic, unconscious belief that I am the center of the world, and that my immediate needs and feelings are what should determine the world's priorities.
The thing is that, of course, there are totally different ways to think about these kinds of situations. In this traffic, all these vehicles stopped and idling in my way, it's not impossible that some of these people in SUV's have been in horrible auto accidents in the past, and now find driving so terrifying that their therapist has all but ordered them to get a huge, heavy SUV so they can feel safe enough to drive.
Or that the Hummer that just cut me off is maybe being driven by a father whose little child is hurt or sick in the seat next to him, and he's trying to get this kid to the hospital, and he's in a bigger, more legitimate hurry than I am: it is actually I who am in HIS way. Or I can choose to force myself to consider the likelihood that everyone else in the supermarket's checkout line is just as bored and frustrated as I am, and that some of these people probably have harder, more tedious and painful lives than I do.
Again, please don't think that I'm giving you moral advice, or that I'm saying you are supposed to think this way, or that anyone expects you to just automatically do it. Because it's hard. It takes will and effort, and if you are like me, some days you won't be able to do it, or you just flat out won't want to.
But most days, if you're aware enough to give yourself a choice, you can choose to look differently at this fat, dead-eyed, over-made-up lady who just screamed at her kid in the checkout line. Maybe she's not usually like this. Maybe she's been up three straight nights holding the hand of a husband who is dying of bone cancer. Or maybe this very lady is the lowwage clerk at the motor vehicle department, who just yesterday helped your spouse resolve a horrific, infuriating, red-tape problem through some small act of bureaucratic kindness. Of course, none of this is likely, but it's also not impossible. It just depends what you what to consider. If you're automatically sure that you know what reality is, and you are operating on your default setting, then you, like me, probably won't consider possibilities that aren't annoying and miserable. But if you really learn how to pay attention, then you will know there are other options. It will actually be within your power to experience a crowded, hot, slow, consumer-hell type situation as not only meaningful, but sacred, on fire with the same force that made the stars: love, fellowship, the mystical oneness of all things deep down.
Not that that mystical stuff is necessarily true. The only thing that's capital-T True is that you get to decide how you're gonna try to see it. This, I submit, is the freedom of a real education, of learning how to be well-adjusted. You get to consciously decide what has meaning and what doesn't. You get to decide what to worship.
Because here's something else that's weird but true: in the day-to day trenches of adult life, there is actually no such thing as atheism. There is no such thing as not worshipping. Everybody worships. The only choice we get is what to worship. And the compelling reason for maybe choosing some sort of god or spiritual-type thing to worship -- be it JC or Allah, be it YHWH or the Wiccan Mother Goddess, or the Four Noble Truths, or some inviolable set of ethical principles -- is that pretty much anything else you worship will eat you alive. If you worship money and things, if they are where you tap real meaning in life, then you will never have enough, never feel you have enough. It's the truth. Worship your body and beauty and sexual allure and you will always feel ugly. And when time and age start showing, you will die a million deaths before they finally grieve you. On one level, we all know this stuff already. It's been codified as myths, proverbs, clichés, epigrams, parables; the skeleton of every great story. The whole trick is keeping the truth up front in daily consciousness.
Worship power, you will end up feeling weak and afraid, and you will need ever more power over others to numb you to your own fear. Worship your intellect, being seen as smart, you will end up feeling stupid, a fraud, always on the verge of being found out. But the insidious thing about these forms of worship is not that they're evil or sinful, it's that they're unconscious. They are default settings.
They're the kind of worship you just gradually slip into, day after day, getting more and more selective about what you see and how you measure value without ever being fully aware that that's what you're doing. And the so-called real world will not discourage you from operating on your default settings, because the so-called real world of men and money and power hums merrily along in a pool of fear and anger and frustration and craving and worship of self. Our own present culture has harnessed these forces in ways that have yielded extraordinary wealth and comfort and personal freedom. The freedom all to be lords of our tiny skull-sized kingdoms, alone at the center of all creation. This kind of freedom has much to recommend it. But of course there are all different kinds of freedom, and the kind that is most precious you will not hear much talk about much in the great outside world of wanting and achieving and [unintelligible -- sounds like "displayal"]. The really important kind of freedom involves attention and awareness and discipline, and being able truly to care about other people and to sacrifice for them over and over in myriad petty, unsexy ways every day.
That is real freedom. That is being educated, and understanding how to think. The alternative is unconsciousness, the default setting, the rat race, the constant gnawing sense of having had, and lost, some infinite thing.
I know that this stuff probably doesn't sound fun and breezy or grandly inspirational the way a commencement speech is supposed to sound. What it is, as far as I can see, is the capital-T Truth, with a whole lot of rhetorical niceties stripped away. You are, of course, free to think of it whatever you wish. But please don't just dismiss it as just some fingerwagging Dr. Laura sermon. None of this stuff is really about morality or religion or dogma or big fancy questions of life after death.
The capital-T Truth is about life BEFORE death.
It is about the real value of a real education, which has almost nothing to do with knowledge, and everything to do with simple awareness; awareness of what is so real and essential, so hidden in plain sight all around us, all the time, that we have to keep reminding ourselves over and over:
"This is water."
"This is water."
It is unimaginably hard to do this, to stay conscious and alive in the adult world day in and day out. Which means yet another grand cliché turns out to be true: your education really IS the job of a lifetime. And it commences: now.
I wish you way more than luck.
Photo Credit:
https:// medium.com/reflective-stance/seeing-the-water-e31d8f12f5c3–Is this the greatest philosophical question of this century? Check out Debbie Donsky’s thoughts.
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!
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here…..You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
A List of Essential At-Home Fitness Equipment
Here are several highly reviewed equipment affiliate links to expand your home gym. We believe in our recommendations and constantly update our posts to reflect the best on the market. Please let us know if you’ve worked with any fitness equipment you love. We’d love to test new products and expand this list for our personal training clients!
Please note: As part of the Amazon Affiliate program, Michael Moody Fitness may be eligible for a small commission, at no cost to you, for qualifying purchases. We will only recommend tried and true products that we use ourselves!
Ankle/Feet Bands
Resistance Bands
8lb, 10lb Dumbbells
Pull-up Bars
Body Fat Analyzers
Ellipticals
Yoga Mats
Image: @True Fitness
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 Elements of Being with Dr. Joel Fuhrman
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here…..You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
The Whole Food Plant-Based Pyramid of Nutrition Principles
The Whole Food Plant-Based Pyramid of Nutrition Principles
ESTABLISH YOUR ANCHORS AND APPROACH
Establishing the anchors by which all meal decisions extend and are measured is essential. Although you won't live perfectly, you'll want to be sure your decisions are an extension of these whole-food, plant-based nutrition principles. Battling a lifetime of habits is never easy, and I suggest starting with Level 1 and slowly working your way down the pyramid until you reach the more specific approaches to tackling your diet. Each of the principles is an essential guiding force in nutrition. A personal training client should aim to integrate each into his or her day-to-day approach eventually. While several factors may dictate each level's shape and form, everyone will benefit from this nutritional foundation healthfully. Save the image above on your phone or desktop for quick reference.
Whole-Food, Plant-Based Pyramid Level 1
Eat nutrient-dense foods
Whole-Food, Plant-Based Pyramid Level 2
Never allow yourself to feel stuffed or starved
Half of every plate consists of plants
Whole-Food, Plant-Based Pyramid Level 3
Limit inflammatory or processed foods to 0-2 servings daily: meat, dairy, alcohol, processed foods, oils, or refined sugars (e.g., breads, rice, pasta, candy, desserts, etc). There are always exceptions for many conditions, but the less of this stuff, the less of the things around the midsection, too. Oh, and less risk of disease...and a more fabulous life of physical comfort.
Nutrient ratio goal for each plate: 50% vitamins and phytonutrients, 25% fiber, and 25% protein. Where's the good fat? You'll get it with these food choices, but try not to exceed 15%.
Whole-Food, Plant-Based Pyramid Level 4
300-500 calories per meal (20-40% more for athletes)
1300-1700 per day (20-40% more for athletes)
Most calories may be acceptable depending on the physical demands of your day-to-day activity. Usually, a greater allowance only applies to people who have been active for more than 1 hour, have more than 15,000 steps, and participate in high-intensity workouts daily. Eating too little or too much will challenge your ability to lose weight or body fat.
Whole-Food, Plant-Based Pyramid Level 5
Allow 3-5 hours between meals for proper digestion and absorption
Eat at the same time every day
Eat 3-4 meals per day
Activity
How do these principles contradict what you know about eating?
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 Elements of Being Podcast
Welcome to “The Elements of Being” podcast, where Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior.
In today's episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live, Super Immunity, The End of Diabetes, The Eat to Live Cookbook, The End of Dieting, and The End of Heart Disease.
The Evolution of a Personal Trainer's Diet (My Story)
This is the transcript of the recent “The Elements of Being” podcast episode, The Evolution of a Personal Trainer’s Diet. You may also listen here…..
I often think of the first twenty years of my life as a biased introduction to the world curated by that period's family, friends, culture, and influences. Despite my passionate connection to psychology today, I never examined my role in that world nor how I interacted with it until later in life. Most importantly, I never examined the self-my self during such a pivotal development span. Although a high school psychology course triggered my interest in mental health, I was more enamored with the study of the underlying influences of OTHER people's human behavior (not my own).
Considering the standard academic and social distractions of a man in his early 20s, most of my exploration in college was the physical body. Like my many male counterparts between the ages of 21-25, I succumbed to the health and fitness trends of pushing the body to the limits at any cost. Along with Arnold Schwarzenegger's dietary guidelines, I employed the amplified versions of the standard American/midwestern diet to amass nearly 25 pounds of muscle. Usually, my meals comprised the meat, dairy, and simple carbs I grew up eating and always loved. A toast taco slathered with butter, parmesan, spaghetti, and a tall glass of whole milk? Yes, please! An entire Tombstone Meat Lovers pizza? I'll take two, por favor! You can imagine I wasn't able to say no to these temptations. It permitted me to eat everything I WANTED with the incentive of a lot of muscle!
Although my 23-inch arms appeared fit, the day-to-day discomfort told a different story. After taking Tums nearly every day for six months, I visited my doctor to seek a medical solution. While the doctor praised my muscle tone, I quickly shifted his tone when he reviewed my blood panel. My triglyceride levels were nearly double the norm (and genetics didn't account for that troubling level), and the doctor recommended taking a statin to lower the number. Also, I learned that my dairy intolerance contributed to my indigestion. I was abusing my body with poor nutrition.
Shortly later, a spasm leashed me to the ground for thirty minutes, and I, consequently, spent the following nights in the hospital for bulging discs in my lower back (L4-L5, L5-S1). While I hope no one else needs to reach this physical low, it became the push I needed to derail an obsessive mindset that blinded my physical awareness. My body was a degrading, inflammatory time bomb, and something had to change.
I asked myself, "What am I trying to optimize here?" and "What is my body's true relationship with food and movement?" Awareness or proper dietary fuel was never part of my language at home or school. I didn't know how to create sustainable change. I did possess an unrelenting curiosity about the mind and body that wouldn't allow my condition to worsen.
Of course, I tried everything I could before changing my diet. I hoped exercise was the answer. Over a year, I experimented with many exercise programs that improved my back condition but didn't affect my digestive comfort or triglyceride levels. Despite my repeated attempts, there was no way around it. My optimal fitness depended on the body I fueled and brought to the gym floor. I had to rethink my eating approach.
After much research, I learned that nothing affects the human body at the cellular level more than a nutrient-dense diet of whole food plants (a far cry from the pasta and German sausage I grew up eating). After a lifetime of the same eating habits, I knew that pivoting from the old to the new physical me would undoubtedly be a significant transition.
Nevertheless, I began my journey and went all in. I became a "human scientist" and studied my emotional, physical, and mental patterns. I quickly discovered how dysfunctional the real "me" was at times. My poor habits seemed hardwired and unchangeable. I fought against the insecurities, fears, and family culture that steered most of my behaviors and choices (the underlying influences on why I often took steps back when I knew the best steps forward). Would the fitness industry push back on my issues regarding the adverse effects of meat, dairy, and supplements? Would I lose business by advocating what's right…not what's most popular or accepted? Would I be ostracized from social functions because of my eating preferences?
Without a doubt, awareness, acceptance, and adaptation were the proper steps to overcome these influences. Armed with this approach, I created an adaptable framework for everything in life, including nutrition, and determined the optimal baseline for my physical body. I became aware of my body's sensitivity to different foods and the continuous state of inflammation and stress that I endured.
With this new awareness, I struggled with acceptance. It took time to accept that I was imperfect and didn't always make perfect decisions. It wasn't easy to accept that my physical boundaries weren't as extended as I thought and that I would need to adopt a new plan to see sustainable change.
I was determined and justified the effort for the long-term health benefits. I finally employed the most appropriate boundaries based on my optimal nutritional needs....not my wants (as I had done most of my life). I began adapting my diet to a whole-food plant diet. It became the baseline of ALL my food choices and the anchor of my meal decisions, which I still make today.
Fast forward to today, I believe every meal should be 100% whole food plants. Many studies and books, including those written by the celebrated authors Dr. Fuhrman and Michael Pollan, scientifically support the health benefits of this approach. Among many vegan, vegetarian, and plant-based social groups, there is a great debate over the proper terminology for this belief, though. I term this approach a "Whole Food Plant Diet," and I integrate a flexible extension of this system, which I named "Whole Food Plant-Based Diet," into my life.
Essentially, whole food plants are the center- the foundation of my meals. Although they are my priority, I allow wiggle room for non-whole plant indulgences (e.g., meat, dairy, processed foods, refined sugars, processed foods, and alcohol). When I do so, I accept the inflammatory and adverse health consequences unapologetically, though. If I see brisket on a menu in Austin, I will order and enjoy it. And yes, I'm drooling right now. Sometimes, that brisket is 5% of the total food on my plate, while at times, it is as high as 40%. Is any of the brisket ideal for my sustainable health? I don't believe so. It isn't the most nutrient-dense option for my health, and the benefits of the protein and iron don't outweigh the effects of the inflammation. That's okay. My brisket choice is an outlier, and I always return to my whole foods plant baseline.
I have determined I can healthfully get away with 10-15% of non-whole food plant choices without compromising my overall inflammation, cholesterol numbers, blood sugar levels, comfort, sleep, and other health indicators. I've designated 75% of my meals as whole food plants. In the remaining seven meals, all meat, dairy, processed foods, and refined sugars don't exceed 25-40%.
All in all, my diet system has helped me (as well as my personal training clients) build the most optimal "self" while satisfying the mental craving "self" at times. While it hasn't been a perfect journey, I couldn't be more thankful for the cues and signals that pointed me in this direction. If you're reading this right now, I hope this article is the cue you need to make the change you deserve today.
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
4-Week Cardio Endurance Training Program for the FBI Physical Fitness Test
Personal Fitness Goal for the FBI Physical Test
Here is a phase 1 program for the FBI physical test to increase cardio endurance.
Determine the Speed of your Effort
70% effort (130-150): treadmill (run) speed ____ Stairmaster (climb) speed ____
90% effort (150-170): treadmill (run) speed ____ Stairmaster (climb) speed ____
4-Week Cardio Endurance Training Program
Weekly Cardio Training Program for the FBI Physical Fitness Test
1st Week of Cardio Training
Day 1:
10 min run or climb (70%), rest 1 min
12x: alternate 1 min (70%) 30 sec (90%), no rest in between each run or climb
Strength and conditioning circuit 1 (your choice)
Day 2:
5 min run or climb (70%), rest 1 min
4x: 2 min 30 sec (90%), 1 min rest in between each run or climb
8x: alternate 45 sec up (90%)/45 sec down (70%), no rest in between each run or climb
Strength and conditioning circuit 2 (your choice)
Day 3:
Endurance circuit training 1 (see below)
2nd Week of Cardio Training
Day 1:
10 min run or climb 70%), rest 1 min
8x: 2 min 30 sec (90%), 1 min rest in between each run or climb
Strength and conditioning circuit 1 (your choice)
Day 2:
5 min run or climb (70%), rest 1 min
4 min (90%), 90 sec rest
2 min 30 sec (90%), 90 sec rest
2 min 30 sec (90%), 90 sec rest
2 min 30 sec (90%), 90 sec rest
4x: alternate 1 min up (90%)/1 min down (70%), no rest in between each run or climb
Strength and conditioning circuit 2 (see below, your choice)
Day 3:
Endurance circuit training 1 (see below)
3rd Week of Cardio Training
Day 1:
10 min run or climb (70%), 1 min rest
3 min (90%), 90 sec rest
2 min (90%), 60 sec rest
1 min (90%), 30 sec rest
30 sec (90%), 2 min rest
3 min (70%), 90 sec rest
2 min (90%), 60 sec rest
1 min (90%), 30 sec rest
30 sec (90%), 2 min rest
Strength and conditioning circuit 1 (your choice)
Day 2:
5 min run or climb (70%), rest 1 min
5 min (90%), 60 sec rest
5 min (90%), 60 sec rest
2 min 30 sec (90%), 90 sec rest
7x: alternate 30 sec up (90%)/30 sec down (70%), no rest in between each run
Strength and conditioning circuit 2 (your choice)
Day 3:
Endurance circuit training (see below)
4th Week of Cardio Training
Day 1:
10 min run or climb (70%), rest 1 min
10x: alternate 2 min (70%) 1 min (90%), no rest in between each run
Strength and conditioning circuit 1 (your choice)
Day 2:
5 min run or climb (70%), rest 1 min
2 min 30 sec (90%), 90 sec rest
2 min 30 sec (90%), 90 sec rest
2 min 30 sec (90%), 90 sec rest
2 min 30 sec (70%), 90 sec rest
2 min 30 sec (90%), 90 sec rest
2 min 30 sec (90%), 90 sec rest
6x: alternate 45 sec up (90%)/45 sec down (70%), no rest in between each run
Strength and conditioning circuit 2 (your choice)
Day 3:
Endurance circuit training (see below)
Endurance Circuit Training for the FBI Physical Fitness Test
Day 3 of Each Week: Endurance Circuit Training for the FBI Physical Fitness Test
Program Time: 40-45 minutes
Circuit 1
2 min 30 sec run or climb (70%)
12 close grip pullups or pulldowns
30 sec run or climb (90%)
45 sec plank
15 explosive squats with 20lb dumbbells, 5 squat jumps off a seat
1 min rest
Circuit 2
1 min 30 sec run or climb (90%)
45 sec plank-45 sec run or climb (90%)
12 wide pullups or pulldowns
15 explosive squats with 20lb dumbbells, 5 squat jumps off a seat
1 min rest
Circuit 3
2 min 30 sec run or climb (70%)
12 close grip pullups or pulldowns
60 sec run or climb (90%), or jump rope
45 sec plank
15 explosive squats with 20lb dumbbells, 5 squat jumps off a seat
1 min rest
Circuit 4
60 sec run or climb (90%)/30 sec run or climb (70%), or jump rope
45 sec plank-30 sec run (90%)
12 wide pullups or pulldowns
15 explosive squats with 20lb dumbbells
Photo Credit: Find more speed on www.simplifaster.com and www.onnit.com!
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!
The Best All-In (Life-Changing) Fitness Plan
Whether the past year was your best or worst, now is a clean start. This is your chance to do a "check-in" with yourself. It's your chance to create a new adventure, refine your personal and business path, and redefine yourself.
With this being said, here is your all-in, quick guide to bringing more structure to your plant-based nutritional and fitness approach. I don't advocate an all-or-nothing approach, but this could be the opportunity to observe your patterns and instill the right habits (you are a human scientist, after all). The keys to your success require observation, tracking, or whatever time is necessary to reach your goals efficiently. I've included the breakdown below. Try it for a week or as much as a month. If you don't want to change your approach, no worries! If the current plan still works, let's continue! Otherwise, read away!
TRACKING YOUR WEIGHT AND BODY FAT
Until now, most of my personal training clients only check their weight and body fat when they want (we occasionally do a "check-in"). Luckily, we can achieve success without obsessing over a number. Nevertheless, this is a good time to measure the correlation between your weight/body fat and what you do and eat. Create an Excel spreadsheet to track your numbers. Identify your fluctuations and describe the possible reasons in a column next to each record.
PERSONAL TRAINER TOOLS
Omron Handheld Body Fat Analyzer, Bodyweight Scale
ACTIVITY
Record the date, weight, body fat, and necessary notes each morning before breakfast. Please note that the handheld analyzer is more reliable than a scale for measuring body fat (the margin of error is still 1-2%, but it most reflects your trends and patterns).
FITNESS WORKOUTS
You don't need to exercise to lose weight (despite what every personal trainer likes to tell you). A fitness plan will minimize many diseases, disorders, imbalances, pain, discomfort, stress, body fat, and more if you want optimal health. Most importantly, you will develop the lean look you desire. Considering our sedentary lifestyles, you should exercise at least three days per week to achieve a noticeable physical change (not just weight loss). Since you're an overachiever and want the best out of yourself, I challenge you to exercise 5 days per week (30-60 minutes apiece). Keep the blood flowing to the muscles...keep them activated. Whether you focus on weight loss or not, everyone wants to look lean...which means losing body fat. You will achieve this with a consistent, challenging routine. Watching Judge Judy on the recumbent bike while sipping tea doesn't count. If your goal is 15 reps, you should struggle to reach 13.
FITNESS TOOLS
Personal Trainer, Gym Memberships, Condo Gym, At-home Equipment, Stairmaster
FITNESS PLANS
Here are several examples. Choose the one you're most interested in, and we'll adapt it to your goals, history in the gym, injuries, and more.
"I'M CONVINCED, BUT TOO BUSY" PLAN
2-3 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything)/muscular endurance, muscular strength, aerobic endurance
3 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga
Notes: If three days of strength, then:
- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Endurance Legs / Core Circuit
- Day 3 Explosive Legs / Arms / Shoulders / Core Circuit
"LET'S DO 4 AND SEE WHAT HAPPENS" PLAN
*3 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance
4 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga
Notes: If four days of strength, then:
- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Strength-Endurance Legs / Core Circuit
- Day 3 Explosive Upper Body (Back/Chest) with Bands and Body Weight / Core Circuit
- Day 4 Explosive Legs / Arms / Shoulders / Core Circuit
"YOU HAD ME AT HELLO" PLAN
4 Days / 15-30 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance
5 Days / 30-60 minutes / 12-15 reps: Functional Training / Strength Training / Yoga
Notes: If five days of strength, then:
- Day 1 Upper Body (Back/Chest) / Core Circuit
- Day 2 Strength-Endurance Legs / Core Circuit
- Day 3 Explosive Upper Body (Back/Chest) with Bands and Body Weight / Core Circuit
- Day 4 Explosive Legs / Arms / Shoulders / Core Circuit
- Day 5 Upper Body / Lower Body / Core Circuit
"MAKE ME LOOK LIKE ARNOLD" PLAN
4 Days / 15-20 minutes: Stairmaster (Great for legs, thighs, and butt) or Rowing Machine (Great for everything) / muscular endurance, muscular strength, aerobic endurance
5 Days / 30-60 minutes / 8-10 reps: Functional Training / Strength Training / Yoga
Notes: If five days of strength, then:
- Day 1 Chest / Core Circuit
- Day 2 Back / Core Circuit
- Day 3 Strength-Endurance Legs / Core Circuit
- Day 4 Arms / Shoulders / Core Circuit
- Day 5 Upper Body with Bands and Body Weight / Explosive Legs / Core Circuit
plant-based NUTRITION
SIMPLE PLATE RATIO
Most plant-based personal training clients lose weight within the daily caloric range of 1200-1500 calories (you must determine the healthiest amount for you...i.e., athletes will need 2000 plus). To do this, you must limit your calorie intake to 3-400 calories per meal. Break down the contents of your plate for every meal into the following percentages (See the chart below):
45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
25-40% Protein (vegetables, edamame, legumes, nuts, beans, etc..…..or if you allow animal products: grass-fed lean white meat, wild fish, and omega-3 eggs). Note: Athletes or clients with a strength-based focus will need an amount closer to 40%
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.
ADD THIS TO YOUR DIET
Choose the most nutritionally dense foods for every meal using the Simple Plate Ratio as your guide. Foods in the whole form will provide the necessary macronutrients for proper absorption and digestion. With this in mind, make the following substitutions to meet your nutritional needs:
Eat beans, oats, barley, farro, wild rice, quinoa, or dark leafy greens instead of bread if you need fiber.
Eat dark, leafy greens and nuts instead of dairy if you need calcium or vitamin D.
If you need antioxidants, eat grapes instead of drinking red wine.
If you need protein, eat beans, legumes, nuts, and seeds instead of drinking a highly processed (not very absorbent) protein shake.
SUBTRACT THIS FROM YOUR DIET
Our bodies are equipped to handle quite a bit. Like the rest of nature, the human body has boundaries, too. The following items have been scientifically proven to cause weight gain, inflammation, and more. Determine your sensitivity to each item and what you can get away with.
Grains, including breads, 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.)
INTEGRATING CHANGE
Record your daily consumption and study your body's response to your plant-based diet. Develop boundaries based on your physical symptoms and weight loss results. You might employ a moderate version of the recommendations above:
Don't exceed two portions of any weekly items on the Subtraction List above.
Avoid domino foods (foods you can’t limit, such as chips, nuts, etc.)
If you drink alcohol, the amount must not push you over the set caloric amount for the day.
**********************Your weight loss will depend on your adherence to the guidelines above. There is no doubt that you will lose weight if you:
Track your food intake
Follow the recommended calorie amounts
Moderately integrate the subtraction list
Create a new routine based on these recommendations
As you determine your sensitivity to the Subtraction List, you may incorporate more flexibility in your eating habits. Please note that the further you stray from this plan, the less weight you will lose. It is based on nearly 20 years of research (individual studies, government doctrine, Dr. Fuhrman, and more) and personal training client success across all genders, ages, and activity levels. Push through Month 1, and you can redefine your new boundaries in Month 2!
**********************Always remember that the suggestions above are meant to be adaptable to your body. Take this time to learn about your body without causing inflammation or a nutritional deficiency. Good luck!
More to Read:
When losing weight or toning up, never estimate the effects of stress on your body (even when you're eating perfectly). Find out how stress may be undermining your weight loss and fitness goals: "Why Stress Makes You Want to Eat Everything in Sight (or Nothing at All)" Review
Picture Credit:
O2Fitnessclubs. com- What steps will you take to change your life this year?
Let this plate guide your imperfect choices.
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!
The Elements of Being Podcast Featuring Dr. Joel Fuhrman
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here…..You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
WELLNESS Podcast
Friday Quick Tips: "7 Portion-Control Tricks for Weight-Loss" Review
Are you struggling with plant-based weight loss even though you've changed your diet drastically? The answer may lie in the amount on your plate. While substance is always the most important, don't forget that you can still gain weight from overeating the excellent stuff.
In our overindulgent society, everything is supersized for value, and you should reconsider how much you eat every meal. Look at the portion-control tricks below and quickly adapt your eating approach (from the msn.com article "Portion-Control Tricks for Weight-Loss")!
PORTION-CONTROL TRICKS FOR WEIGHT-LOSS.
1. Eating out- Share a meal with a friend, or eat half of your meal and bring the other half home. Always ask for your dressing on the side.
2. Plan your meals ahead of time- Write down your meals for the week and prepare them ahead of time.
3. Don’t skip meals- Skipping meals is harmful to your body. You will end up hungrier, which in turn will lead to overeating. Try eating a minimum of three times a day.
4. Don’t place serving bowls on the table- How will you ever control the amount of food you consume when you are staring at a full bowl of food in front of you at the table? Keep the serving bowls on the kitchen counter and the pots on the stove. This way, you are not tempted to dig in for some more.
5. Measure and weigh your food- Measuring and weighing your food is a great way to control your portions. Read the nutrition labels on your food and measure out one serving. This way you avoid overeating.
6. Use simple substitutions- Purchase natural, plant-based ingredients to control the calories you consume during your meal.
7. Use portion control plates- Yes, there are actually plates that are embedded with lines to separate your foods and portions.
Are you having trouble attaining any level of weight loss success? Check out the list of tips and tricks in the links below.
Picture Credit: Welldoing.org - Which of these plates will help you lose weight?
MEET PERSONAL TRAINER, MICHAEL MOODY
As an author, a personal trainer in Denver and Chicago, 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), Highlands (80202, 80211, 80212), and Capitol Hill (80203, 80218). Michael also offers experiences with a personal trainer in Cheesman Park (80218, 80206), 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!
Eat for Life, Weight Loss, and an Optimal Immune System with Best Selling Author Dr. Fuhrman
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
Welcome to “The Elements of Being” podcast, where Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior.
In today's episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live, Super Immunity, The End of Diabetes, The Eat to Live Cookbook, The End of Dieting, and The End of Heart Disease.
The Ultimate Resource List for Optimal Health and Weight Loss
Here is the ultimate list of health and fitness resources I've sent to my personal training clients to help them reach their optimal health (and lose weight)! 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, be sure to bookmark this page and return to it when you're frustrated with your results (which happens to everyone) or need a new idea.
Tip: Skim through this list and find the headlines most relevant to your current goals and interests (then spend 20 seconds skimming the article).
WHAT TO EAT FOR BREAKFAST TO LOSE BODY FAT
6 Breakfast Items at Starbucks that Will Lead to Weight Gain
"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
TIME TO REACH YOUR OPTIMAL HEALTH (AND LOSE WEIGHT WHILE YOU'RE AT IT)
The "All-In, I'm Sick of Trying Everything" 2 Week Weight Loss Plan (What I Sent my Client)
The Grocery List that Will Help You Lose Weight (and Live Healthy)
Friday Quick 5: Plant-Based Grocery Items You Need this Weekend
How to Turn Your 13 Favorite Midwestern Meals into a Weight Loss Diet
My Advice to a Friend’s Frustrations While Trying to Lose Weight (And Why it Worked)
Your Business Plan to Lose Weight (or Achieve Optimal Health)
"6 Things You Can Do Every Day to Prevent Weight Gain" Review
MANAGING YOUR STRESS AND ANXIETY
WHY YOU'RE NOT LOSING WEIGHT OR BODY FAT
WHAT YOU DIDN’T KNOW ABOUT THE FOOD YOU’RE EATING
PARENTING TIPS ON HEALTHY EATING
WHY SALADS MAY NOT HELP YOUR WEIGHT LOSS GOALS
HOLIDAY WEIGHT LOSS TIPS
BEST SOURCES OF PROTEIN FOR WEIGHT LOSS
FOODS YOU WANT TO AVOID....AND WHY!
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
"The Best and Worst Booze to Drink if You Want to Lose Weight" Review
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
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?
You Should Master These 6 Exercises Before the New Year (And Here's How)
The 15 Most Common Mistakes Personal Trainers See in the Gym
INJURY PREVENTION
How I've Prevented More Lower Back Pain in the Last 12 Years (After 2 Bulging Disks)
Why Your Office Desk Is Destroying Your Posture (And What You Need To Do)
THE KEYS TO IMPROVE YOUR SLEEP AND REDUCE FATIGUE
"10 Nighttime Habits that will Transform Your Tomorrows" Review
This simple addition to your bedtime routine could make a huge difference in your sleep
QUOTES
12 Inspirational Quotes that Have Shaped My Life Over the Last Year
My 10 Favorite Life-Guiding Quotes from the Stoic, Marcus Aurelius
MAKE YOUR LIFE MORE EFFICIENT
RESOLUTIONS, GOALS, RELATIONSHIPS, AND THE REST OF LIFE
The 1 Article that Will Make You Rethink Your Day-to-Day Approach
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)
My List of New Year’s Resolutions (and How I’ll Achieve Each)
"9 Ways to Ensure Your Relationship Is Built to Last" Review
Excerpt from the book Redefine Yourself: Define Your Purpose
TRAVEL ITINERARIES (AND WHERE TO EAT)
The Detailed Itinerary You Need for an Adventure in Australia (You’ll Need to Save This)
Picture Credit: elegantmedia .com – Is it time to redefine your approach to old habits?
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
Friday Quick 5: Plant-Based Grocery Items YOU Need This Weekend
Who has time to research???? Let me do it for you (with some help from my friend, Wes). Here are my “Friday Quick 5” of plant-based grocery items YOU need to add to your list this weekend:
1. Sea Tangle Noodle Kelp Noodles
Sea Tangle Noodle Kelp Noodles
Pasta in minutes! You only need to rinse the noodles before adding them to a veggie-heavy pasta sauce. It adds a nice, firm, snap texture that brings a new experience to an old favorite. (Picture credit: https://simple-veganista.com/kelp-noodle-salad-peanut-dressing/)
2. Better Than Bouillon Vegetarian No Chicken Base
Better Than Bouillon Vegetarian No Chicken Base
I seek bouillon for the added taste to my stews and soups. It serves the purpose minus the meat and dairy factor. (Picture credit: www.thesimplestatekitchen.com)
3. Califia Farms Original Almondmilk
Califia Farms Original Almondmilk
Of all the almond milks I’ve tried, this product ranks the highest for the combination of health and texture. (Picture credit: www.pinterest.com)
4. Forager Project Unsweetened Plain Dairy-Free Cashewgurt
Forager Project Unsweetened Plain Dairy-Free Cashewgurt
It's the best-tasting alternative to Greek yogurt that I’ve found. (Picture credit: www.goodeggs.com)
5. Trader Joe’s Sundried Tomatoes
Trader Joe’s Sundried Tomatoes
A perfect way to add a little zip to any dish. (Picture credit: www.eatingbirdfood.com)
Disclaimer from Michael: Hey, vegan, vegetarian and plant-based friends! If you have any insight about this topic that I overlooked or left out, don’t hesitate to send me an email (michael@michaelmoodyfitness.com). I grew on a Midwestern diet of meat, cheese, and processed foods and just want to guide the world back to some of its plant roots (see what I did there). Help me educate the world on the benefits of a whole foods plant-based diet!
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!